Old man winter is not a CrossFitter and decided to be a punk and get this afternoons class cancelled. We will do the Ninja Jane WOD tomorrow. We will have a 9am and 4pm class only. The Nutrition discussion is postponed for Monday. If you are heck-bent on getting a WOD in today you can pick me up in in an all wheel drive vehicle (mandatory donuts in the parking lot)
If anyone brings me a postable picture of themselves doing 50 or more Burpees in the blizzard-you get a free t-shirt or a 'get out of burpees free card-good for one workout.'
This Afternoon
Snow early...then snow...freezing rain with a chance of thunderstorms. Snow may be heavy at times early. Snow accumulation of 2 to 4 inches. Very windy. Near steady temperature in the lower 30s. Northeast winds 15 to 20 mph... increasing to 30 to 40 mph with gusts up to 55 mph. Chance of precipitation near 100 percent.
Wednesday, December 31, 2008
Tuesday, December 30, 2008
3 Months? We're Just Getting Started!
First let me just acknowledge the fact that Jane worked really hard and got her first pull-up! Way to go Jane-you are awesome and you are just getting started.
We have only been open for 3 months...I keep recounting because that hardly seems possible. I think back to the early weeks when everyone was starting and I look around now at a different group of people. Much stronger, fitter people. Progress is evident every day. Again though, we're just getting started. .
I guess as we head into 09 we will keep going forward with what has been working.
The biggest change will be that we will all gain understanding of the Zone, and apply it. Tim has agreed to 4:40 tomorrow for our Nutrition seminar. So if you are taking the 5pm please, just show up early. If you aren't planning on working out please just show up for the 20min. All the basics will be explained and everyone will be given enough information to start the challenge. Even if you know someone who is interested in nutrition and doesn't exercise bring them along-it's useful for everyone.
I believe that everyone made quick work of their December goals, great work! Let's post our new January goals tomorrow. One group goal I am imposing is that we journal every workout. Another is let's also stretch after each workout-even if it's brief.
Wednesday
WOD
"Ninja Jane"
21-15-9 For Time
Push Press 95/65
Box Jumps 24"
Pull-ups
One of my favorite CrossFit Cape Cod moments of 08 was when Jane and Drew surprised me with our new sign. What was your best or worst C3 memory from 08? Post to comments.
We have only been open for 3 months...I keep recounting because that hardly seems possible. I think back to the early weeks when everyone was starting and I look around now at a different group of people. Much stronger, fitter people. Progress is evident every day. Again though, we're just getting started. .
I guess as we head into 09 we will keep going forward with what has been working.
The biggest change will be that we will all gain understanding of the Zone, and apply it. Tim has agreed to 4:40 tomorrow for our Nutrition seminar. So if you are taking the 5pm please, just show up early. If you aren't planning on working out please just show up for the 20min. All the basics will be explained and everyone will be given enough information to start the challenge. Even if you know someone who is interested in nutrition and doesn't exercise bring them along-it's useful for everyone.
I believe that everyone made quick work of their December goals, great work! Let's post our new January goals tomorrow. One group goal I am imposing is that we journal every workout. Another is let's also stretch after each workout-even if it's brief.
Wednesday
WOD
"Ninja Jane"
21-15-9 For Time
Push Press 95/65
Box Jumps 24"
Pull-ups
One of my favorite CrossFit Cape Cod moments of 08 was when Jane and Drew surprised me with our new sign. What was your best or worst C3 memory from 08? Post to comments.
Monday, December 29, 2008
Quality Fitness, By Total Legitness
Nice work today I saw a lot of intensity,great technique, and full range of motion! Take pride in building quality fitness,through total legitness. Is there any other way? Would you feel good about it if you got your name on the wall of fame if you knew you were clipping some of the reps? Not around here.
Speaking of integrity in ROM, and quality human movement, it was awesome to have Tim and Nicole back! Welcome back you guys.
As I have mentioned around the box the timing on some strength focus seems ripe. I had mentioned January as the time frame, but once I get something in my mind... So tomorrows WOD is a representation of how we are going to go about it.
Please note that Tim has agreed to give us the discussion from 'Good Calories, Bad Calories' Wednesday. We will post the time tomorrow-likely between groups at 4 and 5 so that everyone can get it if the 5ers show up early. We will also be prescribing Zone blocks for everyone and showing what a day in the zone would actually be like. I will outline the contest and tell you how to view and use the nutrition blog that is already set up.
The zone goes hand in hand with being an athlete-which is what CrossFitters are. My hope is that the "point of no return" effect happens when you try the Zone. That is the effect you get in the fitness world once you try CrossFit. If I were to ask most of you 4 months ago what it would take to get in shape I am sure that I would have gotten a different theory from each of you. Now, though you have passed the point of no return. The resounding answer from all of you would simply be "CrossFit." Having discovered that for myself I am incredibly happy and grateful. Even if you no longer worked out at C3 your workouts would never be the same-and you are all much better for it. I guess the long and short of it is that I would like to introduce the basics of the Zone so that you can become just as enlightened about what we fuel our amazing bodies with. Your nutritional programming will be completely different and we will all be better for it. If I ask each of you what is the best approach to good nutrition-I would likely get a lot of varying theories. If you learn the zone-try it and see and feel the difference-like Tim, and myself, and countless other convinced athletes, your answer will be "The Zone" and we will all be much better for it.
Tuesday
WOD
Deadlift
3-3-3
Mark Rippetoe on setting up the Deadlift-the man is a genius
Followed By...
AMRAP 12Min
5 Burpees
10 Double-Unders
15 Sit-Ups
Speaking of integrity in ROM, and quality human movement, it was awesome to have Tim and Nicole back! Welcome back you guys.
As I have mentioned around the box the timing on some strength focus seems ripe. I had mentioned January as the time frame, but once I get something in my mind... So tomorrows WOD is a representation of how we are going to go about it.
Please note that Tim has agreed to give us the discussion from 'Good Calories, Bad Calories' Wednesday. We will post the time tomorrow-likely between groups at 4 and 5 so that everyone can get it if the 5ers show up early. We will also be prescribing Zone blocks for everyone and showing what a day in the zone would actually be like. I will outline the contest and tell you how to view and use the nutrition blog that is already set up.
The zone goes hand in hand with being an athlete-which is what CrossFitters are. My hope is that the "point of no return" effect happens when you try the Zone. That is the effect you get in the fitness world once you try CrossFit. If I were to ask most of you 4 months ago what it would take to get in shape I am sure that I would have gotten a different theory from each of you. Now, though you have passed the point of no return. The resounding answer from all of you would simply be "CrossFit." Having discovered that for myself I am incredibly happy and grateful. Even if you no longer worked out at C3 your workouts would never be the same-and you are all much better for it. I guess the long and short of it is that I would like to introduce the basics of the Zone so that you can become just as enlightened about what we fuel our amazing bodies with. Your nutritional programming will be completely different and we will all be better for it. If I ask each of you what is the best approach to good nutrition-I would likely get a lot of varying theories. If you learn the zone-try it and see and feel the difference-like Tim, and myself, and countless other convinced athletes, your answer will be "The Zone" and we will all be much better for it.
Tuesday
WOD
Deadlift
3-3-3
Mark Rippetoe on setting up the Deadlift-the man is a genius
Followed By...
AMRAP 12Min
5 Burpees
10 Double-Unders
15 Sit-Ups
Sunday, December 28, 2008
No Sloppy Cheaters
There have been a few discussions around C3 about proper range of motion. I think that we are pretty much on the same page but here are a few demos and standards just in case.
Squat-The depth causes the crease of the hip to be below the knee-not parallel or 3/4. At the top the hips are open.
Pull-Ups-The arms are fully straightened in the bottom, and the chin clears the bar at the top. How you get there depends on the specifications of the WOD-(strict,kipping,grip etc.)
Push-Ups-This video shows a pretty clear standard.
Squat-The depth causes the crease of the hip to be below the knee-not parallel or 3/4. At the top the hips are open.
Pull-Ups-The arms are fully straightened in the bottom, and the chin clears the bar at the top. How you get there depends on the specifications of the WOD-(strict,kipping,grip etc.)
Push-Ups-This video shows a pretty clear standard.
Rest Day
Here's some insight from Coach on the intent of CrossFit:
"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."
"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."
Friday, December 26, 2008
Thursday, December 25, 2008
You all survived the .com workouts of December- I am almost certain that all of you have achieved your goals ahead of schedule. What are your January Goals? We will write them up this Wednesday.
We are going to be focusing on going heavy and building strength this January while keeping pace with our met-con. There will still be some .com workouts but chances are they will be modified to work with the strength theme. It will be interesting to see what effect this will have on our performance.
You may already realize this but 20 rounds of the "Chelsea" workout is equivalent to the 100 Pull Ups 200 Push Ups 300 Squats of "Murph" Of course there's a mile run on each end-however I have no doubt that many of you will be going prescribed and doing quite well. That's over 5 months from now. The Zone challenge will only help-are you in? Wednesday we review the rules and rewards and how to get in the Zone. I will have the separate link on this page that will be for participants of the challenge.
WOD FRIDAY
3 Rounds For Time
10 Clean & Jerk 135/95
15 Strict Chin Ups
20 Wall Ball Sit Ups 20/14
This one deserves a name... Post a vote to the comments.
We are going to be focusing on going heavy and building strength this January while keeping pace with our met-con. There will still be some .com workouts but chances are they will be modified to work with the strength theme. It will be interesting to see what effect this will have on our performance.
You may already realize this but 20 rounds of the "Chelsea" workout is equivalent to the 100 Pull Ups 200 Push Ups 300 Squats of "Murph" Of course there's a mile run on each end-however I have no doubt that many of you will be going prescribed and doing quite well. That's over 5 months from now. The Zone challenge will only help-are you in? Wednesday we review the rules and rewards and how to get in the Zone. I will have the separate link on this page that will be for participants of the challenge.
WOD FRIDAY
3 Rounds For Time
10 Clean & Jerk 135/95
15 Strict Chin Ups
20 Wall Ball Sit Ups 20/14
This one deserves a name... Post a vote to the comments.
Wednesday, December 24, 2008
There Will Be A 4pm Class Only On The 25th
Man have we been packed! Thank you all for helping things run smoothly. I think that we will soon close the four o'clock to new enrollment. If you would like to secure your place in it please let me know. That will take effect the first week of January. We will also open a 6pm or 6:30pm class M,W,F and a 2pm on Saturday.
Thursday
WOD
Back Squat
5-5-3-1-1
Work up to a one rep max.
The best Coach in the nation, Mark Rippetoe, walks the walk with 315x10 Perfect form. Fun Fact-Rip, is one of the highest ranked coaches in the US-but he still has someone train him if he's got a competition on the horizon.
Thursday
WOD
Back Squat
5-5-3-1-1
Work up to a one rep max.
The best Coach in the nation, Mark Rippetoe, walks the walk with 315x10 Perfect form. Fun Fact-Rip, is one of the highest ranked coaches in the US-but he still has someone train him if he's got a competition on the horizon.
Tuesday, December 23, 2008
It has been fun having so many visitors. Everyone who comes by compliments how friendly everyone is. At CrossFit San Francisco members are penalized with 50 Burpees if they don't introduce themselves to visitors or newcomers...I will make an effort to post pictures of our visitors and friends in the near future. 7 days left in December- I'm sure that everyone is excited to show off their new skills and strengths.
Wednesday
WOD
Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min
Continue for as many minutes as you are able to on the minute- then complete as many rounds as you are able with any remaining minutes until the stopwatch reaches 30min.
The Blokes From CF Manchester in the UK love Chelsea
Wednesday
WOD
Chelsea
5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min
Continue for as many minutes as you are able to on the minute- then complete as many rounds as you are able with any remaining minutes until the stopwatch reaches 30min.
The Blokes From CF Manchester in the UK love Chelsea
Monday, December 22, 2008
Have you reached all of your December goals? Are you ready for the Zone challenge in January? Have you contemplated what goals you will set for January? We will test the goals and discuss the new ones, Wednesday Dec.31. That week we will also have a discussion featuring Tim's review of the book- 'Good Calories, Bad Calories' & we will review Zone Basics. Everyone wishing to participate will receive a block prescription and other resources and details that will make it a no brainier.
I am planning on having a 4pm on the 25th. If you would like a morning class please let me know.
Tuesday
WOD
5 Rounds For Time
40 Double Unders
30 Kettle Bell Swings 1pood 1/2pood
20 Knees To Elbows
Knees To Elbows
Kettle Bell Swings
Double Unders
I am planning on having a 4pm on the 25th. If you would like a morning class please let me know.
Tuesday
WOD
5 Rounds For Time
40 Double Unders
30 Kettle Bell Swings 1pood 1/2pood
20 Knees To Elbows
Knees To Elbows
Kettle Bell Swings
Double Unders
Sunday, December 21, 2008
The plans for the Zone challenge are under way and will include menus, shopping lists, prizes for categories, and a members only (no affiliation with the rad clothing line from the late 80's) blog with a password for tracking progress and journal. Initially the contest is January 1-31. A lot of ground can be covered in 4 weeks- will you be joining the challenge? We have 6 who have committed to the 31 days of Zone for January.
These next three days will not be easy workouts.
Monday
WOD
"Fight Gone Bad"
This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds. You get 1 minute at each station. The stations are:
Wall-ball 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75/50 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75/50 pounds (Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Coach explains the workout over video of elite athletes doing FGB (Some Language)
These next three days will not be easy workouts.
Monday
WOD
"Fight Gone Bad"
This is a five-minute round from which a one-minute break is allowed before repeating. 3 rounds. You get 1 minute at each station. The stations are:
Wall-ball 20/14 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75/50 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75/50 pounds (Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Coach explains the workout over video of elite athletes doing FGB (Some Language)
Friday, December 19, 2008
7 AM CANCELLED BECAUSE OF THE WEATHER
Well we are in the midst of a blizzard... In light of the weather the 7am class will be cancelled. I will see those of you daring enough at 1pm.
Jane & Jared drove through the inclement weather for the 4pm-die hards! Jared jumped from 785lbs to an even 900lbs on his Total. That included a 400lb deadlift.
If you would like to join the January Zone Challenge let me know. We are having another nutrition discussion and will be explaining the basics of the Zone and giving everyone a block prescription along with weekly meal plans and shopping lists. The challenge will be January 1-31 with 3 cheat meals a week.
Nicole Tells It How It Is When It Comes To Nutrition
Saturday
WOD
As Many Rounds As Possible In 20Min
250 Single Unders
10 Pull-Ups
10 Leg Raises
10 Sumo Deadlift High Pulls
If You Do The L-Pull Up You Can Skip The Leg Raises
Jane & Jared drove through the inclement weather for the 4pm-die hards! Jared jumped from 785lbs to an even 900lbs on his Total. That included a 400lb deadlift.
If you would like to join the January Zone Challenge let me know. We are having another nutrition discussion and will be explaining the basics of the Zone and giving everyone a block prescription along with weekly meal plans and shopping lists. The challenge will be January 1-31 with 3 cheat meals a week.
Nicole Tells It How It Is When It Comes To Nutrition
Saturday
WOD
As Many Rounds As Possible In 20Min
250 Single Unders
10 Pull-Ups
10 Leg Raises
10 Sumo Deadlift High Pulls
If You Do The L-Pull Up You Can Skip The Leg Raises
Thursday, December 18, 2008
The Best Way To Strengthen The Back
Everyone did a great job on the WOD today- the push jerk is a simple and graceful move that is one of those that is never really mastered.
Drew had knee surgery to remove a piece of cartilage from his knee today. Hopefully we will see him within 2 weeks. Drew is making awesome progress and this is only a small delay in his quest for elite fitness.
Friday
WOD
Deadlift
1-1-1-1-1-1-1
Followed by Practice your goals and/or work on something you'd consider a weakness. Already reached your goals? Don't stop there-how much can you go past the goal that you thought it would take 1 month to complete? It is a good time to think about January goals as well.
You Might Be a Redneck...
Drew had knee surgery to remove a piece of cartilage from his knee today. Hopefully we will see him within 2 weeks. Drew is making awesome progress and this is only a small delay in his quest for elite fitness.
Friday
WOD
Deadlift
1-1-1-1-1-1-1
Followed by Practice your goals and/or work on something you'd consider a weakness. Already reached your goals? Don't stop there-how much can you go past the goal that you thought it would take 1 month to complete? It is a good time to think about January goals as well.
You Might Be a Redneck...
Wednesday, December 17, 2008
Big Jerks Are Welcomed, Even Encouraged
I can't believe that most of you have achieved some really ambitious goals and it's only the 17th! Congratulations to the girls who got their 10 legit push-ups, Jessie got her first pull-up this morning and the other girls are so close. So many of you showed up with little to no pull-ups or push ups or endurance etc. and the increase in strength is amazing. It hasn't come without effort- but hasn't it been fun? These are huge milestones and I am looking forward to seeing what people achieve in coming months. Things like the muscle-up, handstand push-ups, even multiple pull-ups-often seem to the average beginner like something that naturally gifted individuals can do, but not them. With CrossFit, however, before long this type of athleticism and fitness are part of the natural progression that is experienced by many "average" people. CrossFit eliminates our weaknesses and we develop these physical skills rather rapidly. Also worth mentioning is the mental toughness that occurs when we realize what we actually have the potential to accomplish. It is something that has to be experienced to be appreciated, and those of us who've experienced it wouldn't trade it for any other way of "fitness." Again congratulations to all of you who are in the process of or have already achieved your goals. There are 14 more days left.
Thursday
WOD
"Freddy's Revenge"
5 Rounds for time
5 Push-Jerks (the rx'd weight is 185/135 but I anticipate that we will all naturally scale to strength)
10 Burpees
Push Jerk-pay close attention because the technique is critical
You may have to watch this several times but this illustrates the difference between the press, push press, and push jerk-similar movements- can you spot the differences?
Good news that photo contest for the new rower that we are going to win now has a February deadline. The number of entries appears to be limitless so let us know if you have an idea.
Thursday
WOD
"Freddy's Revenge"
5 Rounds for time
5 Push-Jerks (the rx'd weight is 185/135 but I anticipate that we will all naturally scale to strength)
10 Burpees
Push Jerk-pay close attention because the technique is critical
You may have to watch this several times but this illustrates the difference between the press, push press, and push jerk-similar movements- can you spot the differences?
Good news that photo contest for the new rower that we are going to win now has a February deadline. The number of entries appears to be limitless so let us know if you have an idea.
Tuesday, December 16, 2008
What's Your Point?
That was a brutal workout today. Congratulations to everyone for doing 90 pull-ups! Most of you are probably saying to yourselves "If you told me 3 months ago that I'd be doing 90 pull-ups, 150 box jumps, and 63 heavy deadlifts..." you know the rest. And to think that some of you were barely able to do one back in October! You all showed great technique and determination. As a result you are accomplishing some astounding things.
If you are new to CrossFit don't be surprised at what seemingly average people accomplish after a relatively short time of performing these workouts. They simply stick with it and the results happen. Amazing results are not an unusual outcome for one who adheres to CrossFit. The key is in the motto "Show Up, Don't Quit." We take care of the rest. It's that simple. So what are you waiting for? Show up. We'll work on the don't quit part later.
Wednesday
WOD
As Many Points In 35 Minutes As Possible
1 Attempt Row Your Fastest 500m
Men-Sub 1:30 =100 points 1:30 =70 points 1:40=60 points 1:50=50 points 2:00=25 points
Women- Sub 1:40=100 points 1:40 =70 points 1:50=60 points 2:00=50 points 2:10 =40 points 2:20 =25 points
Double Unders= 3 Points
Single Unders =.5 Points
12" Box Jump =1 Point
Want that fast row time?
Double Unders with "The Pie"
More Doubles-This is a replay of the guy who gets 202 straight.
If you are new to CrossFit don't be surprised at what seemingly average people accomplish after a relatively short time of performing these workouts. They simply stick with it and the results happen. Amazing results are not an unusual outcome for one who adheres to CrossFit. The key is in the motto "Show Up, Don't Quit." We take care of the rest. It's that simple. So what are you waiting for? Show up. We'll work on the don't quit part later.
Wednesday
WOD
As Many Points In 35 Minutes As Possible
1 Attempt Row Your Fastest 500m
Men-Sub 1:30 =100 points 1:30 =70 points 1:40=60 points 1:50=50 points 2:00=25 points
Women- Sub 1:40=100 points 1:40 =70 points 1:50=60 points 2:00=50 points 2:10 =40 points 2:20 =25 points
Double Unders= 3 Points
Single Unders =.5 Points
12" Box Jump =1 Point
Want that fast row time?
Double Unders with "The Pie"
More Doubles-This is a replay of the guy who gets 202 straight.
Monday, December 15, 2008
1.Form 2.Consistency 3.Intensity
Nice Work to all who had a go at Nasty Girls today! That is a killer workout and pretty fun.
Staying healthy and uninjured is of prime concern for those of us who are thinking long term with our fitness. Sometimes its easy to get wrapped up in the intensity of racing each other and the clock. Sure intensity means some sacrifice. You will likely sacrifice comfort, a settled stomach, whatever- but we never want the sacrifices to involve our health. Its one thing to continue despite a torn callous, nausea, or 'the burn.' But its quite foolish to ignore the pain that precedes injury. It is my job to help you hone your technique. The best way to avoid injury is to practice technique/form as your first priority. Have Tim or I (only) give you the thumbs up or down and make the adjustments. Is there something you'd like to work on at a time other than class? Let me know, we'll make it happen. Once you can consistently show proper technique on a movement then its time to get intense. The clock will always be there-will you? If you do the movements right you are doing the movements safely, and before long better movement means faster-legit times.
Here's Someone that could use some slight adjustment in his technique...
Now consider that although many different body types are represented they share the same general technique and form-this is how it should look
Tuesday WOD
Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Staying healthy and uninjured is of prime concern for those of us who are thinking long term with our fitness. Sometimes its easy to get wrapped up in the intensity of racing each other and the clock. Sure intensity means some sacrifice. You will likely sacrifice comfort, a settled stomach, whatever- but we never want the sacrifices to involve our health. Its one thing to continue despite a torn callous, nausea, or 'the burn.' But its quite foolish to ignore the pain that precedes injury. It is my job to help you hone your technique. The best way to avoid injury is to practice technique/form as your first priority. Have Tim or I (only) give you the thumbs up or down and make the adjustments. Is there something you'd like to work on at a time other than class? Let me know, we'll make it happen. Once you can consistently show proper technique on a movement then its time to get intense. The clock will always be there-will you? If you do the movements right you are doing the movements safely, and before long better movement means faster-legit times.
Here's Someone that could use some slight adjustment in his technique...
Now consider that although many different body types are represented they share the same general technique and form-this is how it should look
Tuesday WOD
Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups
Sunday, December 14, 2008
WOD Monday
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps
Don't worry we will scale and modify appropriately.
crossfit.com has a video demo of Annie, Nicole, and Eva T. doing this one-I can't link it but it is a must see.
Here's Jason Khalipa- fast time and strong work. I know he's the champ but he's less than perfect. And that's ok.
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps
Don't worry we will scale and modify appropriately.
crossfit.com has a video demo of Annie, Nicole, and Eva T. doing this one-I can't link it but it is a must see.
Here's Jason Khalipa- fast time and strong work. I know he's the champ but he's less than perfect. And that's ok.
Friday, December 12, 2008
A Saturday With Evil Sensei
This is the one that put Chad out for the count. I think we will see something completely different tomorrow.
19 days until we retest the goals we've set. Some of you have already accomplished what you thought would take a month in less than 2 weeks! There is still time- but have you thought about what goals you will set in January?
"Gary"
Double Unders
Ring Dips
SDLHP 75lbs
Burpees
21-15-9 For Time
Here's a guy who has the rhythm of the Double Unders-202 consecutive after the initial mess up! See anything that would help you improve?
The love hate relationship of a lifetime...
19 days until we retest the goals we've set. Some of you have already accomplished what you thought would take a month in less than 2 weeks! There is still time- but have you thought about what goals you will set in January?
"Gary"
Double Unders
Ring Dips
SDLHP 75lbs
Burpees
21-15-9 For Time
Here's a guy who has the rhythm of the Double Unders-202 consecutive after the initial mess up! See anything that would help you improve?
The love hate relationship of a lifetime...
Thursday, December 11, 2008
I almost ran out of ink putting up all the scores on the wall of fame tonight for the "Annie" workout. I know how frustrating the Doubles can be, but stick with them. Eventually it just clicks, as many of you saw when you were stringing them together.
Still no word from the Mexico crew...Post your guess as to why in the comments. So far we've blamed the worm-plausible.
Friday
WOD
Clean and Jerk 1-1-1-1-1-1-1
This is truly how its done-from "Pocket Hercules"
Congratulations to Nicole Gagne- She scored an A on one of the courses she recently completed for her Masters Degree! The world needs more great teachers and more great firefighters. We are fortunate to have both at C3 in Tim and Nicole.
Still no word from the Mexico crew...Post your guess as to why in the comments. So far we've blamed the worm-plausible.
Friday
WOD
Clean and Jerk 1-1-1-1-1-1-1
This is truly how its done-from "Pocket Hercules"
Congratulations to Nicole Gagne- She scored an A on one of the courses she recently completed for her Masters Degree! The world needs more great teachers and more great firefighters. We are fortunate to have both at C3 in Tim and Nicole.
Wednesday, December 10, 2008
Huge Progress
Great work to all on "Cindy" today. Several of you tripled your number of rounds since October 3, 2008! And with less assistance on the pull-ups! Truly astounding. Good job also to Rita and Jeff just for showing up. We are glad you did.
This is an excerpt from a news item on CBS Kentucky's website and was a link from CrossFit.com
Thanksgiving is usually a day to spend time with family. But one Lexington woman, hasn't seen her family in California in three years because she was ashamed of the way she looked. Leanne Banales says she was embarrassed because she was overweight.
Just months ago, Leanne decided to change her life. She joined a gym, CrossFit, here in Lexington. In three months, she lost 60 pounds. Because of that, Leanne is in California this Thanksgiving, seeing her family for the first time in years.
Leanne says she's only at her midway point. She wants to lose 150 pounds.
Thursday WOD
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups
Speal Does The "Annie" Workout
Here is the video
This is an excerpt from a news item on CBS Kentucky's website and was a link from CrossFit.com
Thanksgiving is usually a day to spend time with family. But one Lexington woman, hasn't seen her family in California in three years because she was ashamed of the way she looked. Leanne Banales says she was embarrassed because she was overweight.
Just months ago, Leanne decided to change her life. She joined a gym, CrossFit, here in Lexington. In three months, she lost 60 pounds. Because of that, Leanne is in California this Thanksgiving, seeing her family for the first time in years.
Leanne says she's only at her midway point. She wants to lose 150 pounds.
Thursday WOD
"Annie"
50-40-30-20-10
Double Unders
Sit-Ups
Speal Does The "Annie" Workout
Here is the video
Tuesday, December 9, 2008
If the group in Mexico is reading this-let us know if you are sitting around getting fat and crossfitting- or just sitting around getting fat. Use your tequila soaked fingers to type a comment. C'mon make us jealous with tales of beach workouts in the sun. As for us...
Wednesday
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
"Dutch" Lowy does 34 Rounds of "Cindy"-His Range of Motion is not ideal but a very impressive performance.
Rob Miller Gets 12 Rounds of "Mary"
Wednesday
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
"Dutch" Lowy does 34 Rounds of "Cindy"-His Range of Motion is not ideal but a very impressive performance.
Rob Miller Gets 12 Rounds of "Mary"
Monday, December 8, 2008
Disclaimer
I found this on the CF Spokane web site.
DISCLAIMER
CrossFit Spokane is not your typical gym. You wont find cardio machines shinny weights or ferns. All of our members are here for one thing; to train hard and get into the best shape they can. If you want to walk for 20minutes while watching a cool flat screen TV then go blast your Bi's and Tri's, you may not like it here. If you want broad all around improved fitness and performance then we welcome you.
Tuesday WOD
Five rounds for time of:
5 Burpees (No Complaining/Whining)
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
You can also sub the Kettle BELLS (not balls) The Ladies will use a 35lb dumbell or the 1 pood KB
10 steps total. 1 dumbbell for lunging. Same single dumbbell for swinging. Carry for lunging as comfortable/able.
I'm sure this one will be short but sweet and will leave us enough time to work on our goals. There are 24 days left to reach the December Goals.
DISCLAIMER
CrossFit Spokane is not your typical gym. You wont find cardio machines shinny weights or ferns. All of our members are here for one thing; to train hard and get into the best shape they can. If you want to walk for 20minutes while watching a cool flat screen TV then go blast your Bi's and Tri's, you may not like it here. If you want broad all around improved fitness and performance then we welcome you.
Tuesday WOD
Five rounds for time of:
5 Burpees (No Complaining/Whining)
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps
You can also sub the Kettle BELLS (not balls) The Ladies will use a 35lb dumbell or the 1 pood KB
10 steps total. 1 dumbbell for lunging. Same single dumbbell for swinging. Carry for lunging as comfortable/able.
I'm sure this one will be short but sweet and will leave us enough time to work on our goals. There are 24 days left to reach the December Goals.
Sunday, December 7, 2008
Everyone did a great job of grinding out the filthy 50 on Saturday, just finishing is a huge achievement. Nice work to everybody who did all 500 reps. Jeff's time didn't change from last time this came up, but the difference is that he did 25 reps last time- this time he did it rx'd! Not bad for a guy who laid on the floor for 40 minutes after the baseline workout.
Monday's WOD
"Fran"
21-15-9 For Time
Thrusters 95/65
Pull-Ups
Followed by- working on one or more of your goals.
If you feel like mixing it up try "Heavy Fran"
Monday's WOD
"Fran"
21-15-9 For Time
Thrusters 95/65
Pull-Ups
Followed by- working on one or more of your goals.
If you feel like mixing it up try "Heavy Fran"
Friday, December 5, 2008
Feeling Chipper?
Congratulations to everyone on some very good looking squatting. Nicky was fun to squat with-can't wait to see her hit the 200lb mark! Jane pr'd- again! You guys are amazing me! Bobby hit 135 his first time with the overhead squat! He had an uncanny ability of saving what looked like misses in the bottom. Look out for this guys Olympic lifting skills. Stick with it Bobby. Sarah is already just 2 push-ups away from her goal of 10. How are you feeling about your goals? Tomorrow is the last day to make adjustments. Are you practicing at C3? At Home? How often? I cant wait to see what we all accomplish.
There will be classes at 7am 12 and 1pm today.
Saturday
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
There will be classes at 7am 12 and 1pm today.
Saturday
WOD
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Thursday, December 4, 2008
Support Your Local Citizens-Tell a Firefighter About CrossFit
Parental advisory- several f-bombs after the workout
That's a man who earns his right to be a hero as a firefighter! He's someone who truly can do everything humanly possible in a real time situation because he is so fit from CrossFit. In- house we have Tim and Jonesy. I'm sure we would all feel confident in their abilities during an emergency situation. If a loved one is trapped in an inferno do you want someone who just jogs,or works out on machines with long periods of rest between sets? Or do you want a Firefighter who is CrossFit-ready for whatever comes his way?
By the way Jonesy is competing in an event called "The Firefighter Challenge" this May as his goal. Guess what the training protocol of the first and second place guys is. I'll give you a hint-it's also Jonesy's secret weapon every evening at 5pm. Let's do what we can to support everyone as they go for their goals, and hopefully the firefighter challenge will be televised so we can all root for Jonesy.
27 more days to reach our goals by January 1st
Friday
WOD
Choose one or more of the following squats you'd like to get a 1 rep max on
Back Squat
Front Squat
Over Head Squat
Work up to your 1 rep max
Followed by some work on one or more of your goals.
Back Squat
Front Squat
Over Head Squat
That's a man who earns his right to be a hero as a firefighter! He's someone who truly can do everything humanly possible in a real time situation because he is so fit from CrossFit. In- house we have Tim and Jonesy. I'm sure we would all feel confident in their abilities during an emergency situation. If a loved one is trapped in an inferno do you want someone who just jogs,or works out on machines with long periods of rest between sets? Or do you want a Firefighter who is CrossFit-ready for whatever comes his way?
By the way Jonesy is competing in an event called "The Firefighter Challenge" this May as his goal. Guess what the training protocol of the first and second place guys is. I'll give you a hint-it's also Jonesy's secret weapon every evening at 5pm. Let's do what we can to support everyone as they go for their goals, and hopefully the firefighter challenge will be televised so we can all root for Jonesy.
27 more days to reach our goals by January 1st
Friday
WOD
Choose one or more of the following squats you'd like to get a 1 rep max on
Back Squat
Front Squat
Over Head Squat
Work up to your 1 rep max
Followed by some work on one or more of your goals.
Back Squat
Front Squat
Over Head Squat
Wednesday, December 3, 2008
"Core Strength and Conditioning"
Just what is a “core strength and conditioning” program?
"CrossFit is a core strength and conditioning program in two distinct senses. First, we are a core strength and conditioning program in the sense that the fitness we develop is foundational to all other athletic needs. This is the same sense in which the university courses required of a particular major are called the “core curriculum”. This is the stuff that everyone needs. Second, we are a “core” strength and conditioning program in the literal sense meaning the center of something. Much of our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and
nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we’ve met with that capacity was a great athlete. Running, jumping, punching and throwing all originate at the core. At CrossFit we endeavor to develop our athletes from the inside out, from core to extremity, which is by the way how good functional movements recruit muscle, from the core to the extremities. "
-Coach Glassman "What is Fitness"
Thursday
WOD
Run or Row 400m 4 Rounds
Rest as needed between each round.
Followed by...
Work on at least one of your December goals.
I'd like to thank Tim and Nicole-It is a total pleasure to have you both at C3. Tim had an outstanding 3:59 Diane at the 5:00! Nice work Tim.
Tim has brought us additional equipment-top quality training, and now he's brought us Jonesy (Kurt Jones). Jonesy is a Firefighter at the base and he loves CrossFit. Welcome to the Family Jonesy.
6am and 7am Classes are cancelled for Thursday
"CrossFit is a core strength and conditioning program in two distinct senses. First, we are a core strength and conditioning program in the sense that the fitness we develop is foundational to all other athletic needs. This is the same sense in which the university courses required of a particular major are called the “core curriculum”. This is the stuff that everyone needs. Second, we are a “core” strength and conditioning program in the literal sense meaning the center of something. Much of our work focuses on the major functional axis of the human body, the extension and flexion, of the hips and extension, flexion, and rotation of the torso or trunk. The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and
nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we’ve met with that capacity was a great athlete. Running, jumping, punching and throwing all originate at the core. At CrossFit we endeavor to develop our athletes from the inside out, from core to extremity, which is by the way how good functional movements recruit muscle, from the core to the extremities. "
-Coach Glassman "What is Fitness"
Thursday
WOD
Run or Row 400m 4 Rounds
Rest as needed between each round.
Followed by...
Work on at least one of your December goals.
I'd like to thank Tim and Nicole-It is a total pleasure to have you both at C3. Tim had an outstanding 3:59 Diane at the 5:00! Nice work Tim.
Tim has brought us additional equipment-top quality training, and now he's brought us Jonesy (Kurt Jones). Jonesy is a Firefighter at the base and he loves CrossFit. Welcome to the Family Jonesy.
6am and 7am Classes are cancelled for Thursday
Tuesday, December 2, 2008
Commitment to Evidence Based Fitness
" What we’ve discovered is that CrossFit increases work capacity across broad time and modal domains. This is a discovery of great import and has come to motivate our programming and refocus our efforts. This far-reaching increase in work capacity
supports our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit as evidenced by our deep penetration among diverse sports and endeavors. We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO 2 max, lactate threshold, body composition, and even strength and flexibility as being correlates—derivatives, even. We’d not trade improvements in any other fitness metric for a decrease in work capacity. "
-Coach Glassman
Ok, so Coach uses big words. Increased work capacity is simply being able to do more in less time. For example if you have a 14min Fran-getting it down to 8 min the next time is a result of increased work capacity. You did the same amount of work, but it was a whole 6 min faster! That's what its all about at Crossfit (assuming we are using full range of motion with proper technique) When we increase our fitness in this way the way we look takes care of itself. It may be a new way of looking at your workouts. But its by far proven to be the best approach for forging fitness.
Wednesday
WOD
"Diane"
21-15-9
Deadlift 225/155
Handstand Push Ups
This one will definitely call for scaling and modification-that's fine! Let's make the adjustments and perform at high levels of relative intensity.
This jaw dropping performance is Brett Marshall aka "AFT" a fire fighter from Canada who placed 2nd in the CF games in 07 and I think 9th in 08
supports our initially stated aims of building a broad, general, and inclusive fitness program. It also explains the wide variety of sport demands met by CrossFit as evidenced by our deep penetration among diverse sports and endeavors. We’ve come to see increased work capacity as the holy grail of performance improvement and all other common metrics like VO 2 max, lactate threshold, body composition, and even strength and flexibility as being correlates—derivatives, even. We’d not trade improvements in any other fitness metric for a decrease in work capacity. "
-Coach Glassman
Ok, so Coach uses big words. Increased work capacity is simply being able to do more in less time. For example if you have a 14min Fran-getting it down to 8 min the next time is a result of increased work capacity. You did the same amount of work, but it was a whole 6 min faster! That's what its all about at Crossfit (assuming we are using full range of motion with proper technique) When we increase our fitness in this way the way we look takes care of itself. It may be a new way of looking at your workouts. But its by far proven to be the best approach for forging fitness.
Wednesday
WOD
"Diane"
21-15-9
Deadlift 225/155
Handstand Push Ups
This one will definitely call for scaling and modification-that's fine! Let's make the adjustments and perform at high levels of relative intensity.
This jaw dropping performance is Brett Marshall aka "AFT" a fire fighter from Canada who placed 2nd in the CF games in 07 and I think 9th in 08
Monday, December 1, 2008
Tabata Tuesday
Stellar performances from everyone today. I was glad to hear some realistically ambitious goals from the 6am & 5pm group. 4 O'clockers, I'll look for your 3 December goals tomorrow. I am excited to see the progress over the next 30 days or so. If you'd like to modify your goal you have until Friday. Around January 1st I am planning to do a WOD that we call "resolutions" where, if the logistics work out, the WOD is going to be a free for all of everyones individual goals. I'll work out the details and any thoughts are, of course welcome. Let's also celebrate our month of hard work with a Party the night of that WOD at C3. Looks like we have a lot to look forward to!
One of my many goals for CrossFit is to have 50 members by February. In that spirit we are offering a free week to new members starting January 1-? Spread the word.
The most immediate goal is that we are winning the "Rowtography contest" and getting ourselves a new rower. Please tell Drew and I if you have more good ideas- it looks like we have a very solid chance with what we have but, more is more.
Tuesday December 2,2008
WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score total reps from all 32 intervals.
Hers Rob Miller-One of the best trainers on the planet, a professional rock climber,super nice guy and an amazing CrossFitter-(No you don't have to do your sit-ups on the GHD)
Have to tip my hat to Caleb he has been polite and hard working through some very tough workouts-Welcome!
One of my many goals for CrossFit is to have 50 members by February. In that spirit we are offering a free week to new members starting January 1-? Spread the word.
The most immediate goal is that we are winning the "Rowtography contest" and getting ourselves a new rower. Please tell Drew and I if you have more good ideas- it looks like we have a very solid chance with what we have but, more is more.
Tuesday December 2,2008
WOD
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Score total reps from all 32 intervals.
Hers Rob Miller-One of the best trainers on the planet, a professional rock climber,super nice guy and an amazing CrossFitter-(No you don't have to do your sit-ups on the GHD)
Have to tip my hat to Caleb he has been polite and hard working through some very tough workouts-Welcome!
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