Saturday
WOD
"Fight Gone Bad"
Wall Ball
SDLHP 75/50
Box Jump 20"
Push Press 75/50
Row (Calories)
1 Minute @ Each Exercise With 1 Minute Rest Between Rounds For 3 Rounds
If you already did FGB Today you can make up a workout that you missed.
Friday, January 30, 2009
Thursday, January 29, 2009
Wednesday, January 28, 2009
Tuesday, January 27, 2009
Dad and Daughter, Jessie gets chewed on by a box, CrossFit Mamma gets an enormous pull on the rower and has an enormous CrossFit Baby. Nicole gets 105 push ups.
January was a rockin month.
Saturday will be Fight Gone Bad. This will also be the litmus test for the Zone to see what impact it has over the course of the month. All of the people that followed the zone and were checking in on the nutrition blog will be receiving a t-shirt for their participation. Please let Sarah know what color and size.
Nice work Caleb, Mikey,Faith and Mellisa on the Chipper today. Also congratulations to Adam for being crowned King of cart wheels at C3. Phoebe you cannot be stopped. I have decided to accept that and enjoy your enthusiasm. You are doing awesome and you are a total natural.
Wednesday
WOD
7 Rounds For Time
7 Power Cleans 135/95
7 Knees To Elbows
7 Strict Chin Ups
January was a rockin month.
Saturday will be Fight Gone Bad. This will also be the litmus test for the Zone to see what impact it has over the course of the month. All of the people that followed the zone and were checking in on the nutrition blog will be receiving a t-shirt for their participation. Please let Sarah know what color and size.
Nice work Caleb, Mikey,Faith and Mellisa on the Chipper today. Also congratulations to Adam for being crowned King of cart wheels at C3. Phoebe you cannot be stopped. I have decided to accept that and enjoy your enthusiasm. You are doing awesome and you are a total natural.
Wednesday
WOD
7 Rounds For Time
7 Power Cleans 135/95
7 Knees To Elbows
7 Strict Chin Ups
Monday, January 26, 2009
Great Job Everyone!!! It's a big accomplishment to show up in the face of such a grueling WOD. I especially appreciate every ones willingness to try new things when they come up in a workout-the broader our exposure , the more complete our physical competence becomes. Everyone was awesome but some things that standout to me...
1. Phoebe-what a trooper! You are quickly becoming part of the family. Way to prioritize CrossFit over your Eye Doctors Appointment! We love it! You are going to make some amazing and rapid progress-keep it up!
2. Drew GREEN BAND!!! You motored through! Awesome work, awesome intensity!
3. Welcome Back Heather! It was great having you and you were super smart about playing it safe-you know your stuff and you are a complete natural.
4. Rita The rower is still smoking-I'm going to need to keep a fire extinguisher on hand if you are going to pull 7,000 meters for fun.
5. Jonesy- we love ya Brother! You are where you belong when you're at the box with us.
There are plenty more-post your highlights from "The Chipper" in the comments.
Tuesday
WOD
Push Jerk Work Up to 1 Rep Max
1. Phoebe-what a trooper! You are quickly becoming part of the family. Way to prioritize CrossFit over your Eye Doctors Appointment! We love it! You are going to make some amazing and rapid progress-keep it up!
2. Drew GREEN BAND!!! You motored through! Awesome work, awesome intensity!
3. Welcome Back Heather! It was great having you and you were super smart about playing it safe-you know your stuff and you are a complete natural.
4. Rita The rower is still smoking-I'm going to need to keep a fire extinguisher on hand if you are going to pull 7,000 meters for fun.
5. Jonesy- we love ya Brother! You are where you belong when you're at the box with us.
There are plenty more-post your highlights from "The Chipper" in the comments.
Tuesday
WOD
Push Jerk Work Up to 1 Rep Max
Sunday, January 25, 2009
"What evil mind thinks this stuff up?" You may ask yourself when you see a WOD like today's. But notice what coach Glassman wrote in the CFJ From the summer of 04'
Workout Design
The design and crafting of workouts is CrossFit’s primary concern. Factors like impact, motivation, perception, recovery, and timing combine with decades of experience seasoned by luck and intuition to create our daily fare, the “Workout of the Day”.
Though the process by which we engineer our workouts is largely rational, the finished product is often seemingly infused with qualities more commonly associated with art than exercise like symmetry, theme, or character. It is in this sense that we have in the past referred to “the choreography of exertion” in describing the best of workout design. When everything goes right the finished product comes alive in a blend of elegance, simplicity, form, and impact.
Here's one we could not do until now thanks to our new rope!
WOD
Monday
"The Chipper"
25 Walking Lunge Steps
20 Pull Ups
50 Box Jumps 24"
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettle Bell Swings 2 Pood
30 Sit Ups
20 Hanging Squat Cleans 35lb Dumbells
25 Back Extensions
30 Wall Ball
3 Rope Climb Ascents
For Time
It Can Be Done!
Workout Design
The design and crafting of workouts is CrossFit’s primary concern. Factors like impact, motivation, perception, recovery, and timing combine with decades of experience seasoned by luck and intuition to create our daily fare, the “Workout of the Day”.
Though the process by which we engineer our workouts is largely rational, the finished product is often seemingly infused with qualities more commonly associated with art than exercise like symmetry, theme, or character. It is in this sense that we have in the past referred to “the choreography of exertion” in describing the best of workout design. When everything goes right the finished product comes alive in a blend of elegance, simplicity, form, and impact.
Here's one we could not do until now thanks to our new rope!
WOD
Monday
"The Chipper"
25 Walking Lunge Steps
20 Pull Ups
50 Box Jumps 24"
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettle Bell Swings 2 Pood
30 Sit Ups
20 Hanging Squat Cleans 35lb Dumbells
25 Back Extensions
30 Wall Ball
3 Rope Climb Ascents
For Time
It Can Be Done!
Friday, January 23, 2009
Why Squat?
The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.
The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being.
The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we stand-up. There is nothing contrived or artificial about this movement.
From CFJ Squat Clinic Coach Glassman
Saturday
WOD
Work Up To 1 or 3 Rep Max Back Squat
The squat is essential to your well-being. The squat can both greatly improve your athleticism and keep your hips, back, and knees sound and functioning in your senior years.
Not only is the squat not detrimental to the knees it is remarkably rehabilitative of cranky, damaged, or delicate knees. In fact, if you do not squat, your knees are not healthy regardless of how free of pain or discomfort you are. This is equally true of the hips and back.
The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital, natural, functional, component of your being.
The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the biomechanically sound method by which we stand-up. There is nothing contrived or artificial about this movement.
From CFJ Squat Clinic Coach Glassman
Saturday
WOD
Work Up To 1 or 3 Rep Max Back Squat
Thursday, January 22, 2009
"Sticking with it" can be the biggest obstacle people face to achieving their fitness potential. Obstacles are inevitable. We all get sick, we all get hurt, our motivation may wane for one reason or another. Perhaps a schedule change or something like time away causes us to miss more workouts than we would like to. The reality of it is that our workouts are a justifiable priority for many reasons (health, well being, wellness for example not to mention the personal reasons we all have) So how can we make sure that our current program doesn't become "I used to be able to" (fill in the blank). Granted through CrossFit we have many of the typical reasons cut off at the pass-boredom for lack of variety, loneliness, not really seeing results. Those work for me, additionally I take the advice that a friend once gave me- I don't entertain other options. In other words I don't even listen when I try to talk myself out of it. Besides, I love it and sometimes lying on the ground in my own sweat is all I need to remind me of that simple fact. I rest when I need to and push when I can. Additionally I accept the fact that we all loose focus-the hallmark of a lifelong athlete is the ability to refocus. Watching CrossFit Videos and reading articles are motivating and can help me refocus. What works for you. Post it to the comments.
Don't Let Anything Stop You From Doing What You Love
Friday
WOD
7 Rounds
7 Deadlifts 185/115
7 Burpees
We must embrace pain and burn it as fuel for our journey.
- Kenji Miyazawa
Don't Let Anything Stop You From Doing What You Love
Friday
WOD
7 Rounds
7 Deadlifts 185/115
7 Burpees
We must embrace pain and burn it as fuel for our journey.
- Kenji Miyazawa
Wednesday, January 21, 2009
Routines
There is no ideal routine! The CrossFit ideal is to train for any contingency. The obvious implication is that this is possible only if there is a tremendously varied, if not randomized, quality to the breadth of stimulus. The breadth of adaptation will exactly match the breadth of the stimulus. For this reason the CrossFit program embraces short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment.
We encourage creative and continuously varied compositions that tax physiological functions against every realistically conceivable combination of stressors. This is the stuff of surviving fights and fires. Developing a fitness that is varied yet complete defines the very art of strength and conditioning coaching.
The reality of (elite) performance cares not one wit for trend or authority. The CrossFit Program’s success in elevating the performance of world-class athletes lies clearly in demanding of our athletes total and complete physical competence. No routine takes us there.
-Coach Greg Glassman Crossfit Foundations
5 Rounds For Time
5 L-Pull Ups
10 Pull Ups
30 Sit Ups
30 Double Unders
There is no ideal routine! The CrossFit ideal is to train for any contingency. The obvious implication is that this is possible only if there is a tremendously varied, if not randomized, quality to the breadth of stimulus. The breadth of adaptation will exactly match the breadth of the stimulus. For this reason the CrossFit program embraces short, middle, and long distance metabolic conditioning, low, moderate, and heavy load assignment.
We encourage creative and continuously varied compositions that tax physiological functions against every realistically conceivable combination of stressors. This is the stuff of surviving fights and fires. Developing a fitness that is varied yet complete defines the very art of strength and conditioning coaching.
The reality of (elite) performance cares not one wit for trend or authority. The CrossFit Program’s success in elevating the performance of world-class athletes lies clearly in demanding of our athletes total and complete physical competence. No routine takes us there.
-Coach Greg Glassman Crossfit Foundations
5 Rounds For Time
5 L-Pull Ups
10 Pull Ups
30 Sit Ups
30 Double Unders
Tuesday, January 20, 2009
Let's go heavy...
Over Head Squats
Work Up To a 1 or 3 Rep Max (only 1's make the board)
One Tough Girl
Followed By A 4 Event Play Time/Race.
1. How many meters can you go in 10 pulls on the Rower? 2 Attempts Each.
2. How Long Can You Hold a Hand Stand Against The Wall? 2 Attempts Each.
3. How Many Lunges Can You Do In 2 Minutes? 1 Attempt.
4. How Long Can You Hang On The Bar?
Over Head Squats
Work Up To a 1 or 3 Rep Max (only 1's make the board)
One Tough Girl
Followed By A 4 Event Play Time/Race.
1. How many meters can you go in 10 pulls on the Rower? 2 Attempts Each.
2. How Long Can You Hold a Hand Stand Against The Wall? 2 Attempts Each.
3. How Many Lunges Can You Do In 2 Minutes? 1 Attempt.
4. How Long Can You Hang On The Bar?
Monday, January 19, 2009
The boys at http://www.sanfranciscocrossfit.blogspot.com/ always post blogs worth reading. The following excerpt is from one about the progression we have to go through to scale up to Rx'd. I thought it might be appropriate for tomorrow.
"As long as your mechanics are maintained at a safe level where the best ROM possible (range of motion) is achieved, you are good to go. Struggle is to be expected here. It is OK to struggle when scaling up to a more difficult variation or weight, as long as the struggle is safe. This concept is often overlooked. The trainee is too quick to assume the new weight or movement is inappropriately difficult. This comparison is a mistake, as the old weight or movement is being used as the reference point and logically, the new step will be more challenging. You can't fall into this mind-trap! These workouts and movements are hard and you can expect to have to break up sets into bite-sized pieces. It might not seem apparent, but what you are experiencing is improvement!"
-Adrian Bozman-
Tuesday
WOD
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
This is a beautiful example of the power clean. Notice the hips and shrug and how she re-dips to catch in the rack position. Study it-embrace it-feel kozy about it.
All we have to do is dip...
"As long as your mechanics are maintained at a safe level where the best ROM possible (range of motion) is achieved, you are good to go. Struggle is to be expected here. It is OK to struggle when scaling up to a more difficult variation or weight, as long as the struggle is safe. This concept is often overlooked. The trainee is too quick to assume the new weight or movement is inappropriately difficult. This comparison is a mistake, as the old weight or movement is being used as the reference point and logically, the new step will be more challenging. You can't fall into this mind-trap! These workouts and movements are hard and you can expect to have to break up sets into bite-sized pieces. It might not seem apparent, but what you are experiencing is improvement!"
-Adrian Bozman-
Tuesday
WOD
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
This is a beautiful example of the power clean. Notice the hips and shrug and how she re-dips to catch in the rack position. Study it-embrace it-feel kozy about it.
All we have to do is dip...
Sunday, January 18, 2009
“Fringe Athletes”
There is a near universal misconception that long distance athletes are fitter than their short distance counterparts. The triathlete, cyclist, and marathoner are often regarded as among the fittest athletes on earth. Nothing could be farther from the truth. The endurance athlete has trained long past any cardiovascular health benefit and has lost ground in strength, speed, and power, typically does nothing for coordination, agility, balance, and accuracy and possesses little more than average flexibility. This is hardly the stuff of elite athleticism. The CrossFit athlete, remember, has trained and practiced for optimal physical competence in all ten physical skills (cardiovascular/respiratory endurance, stamina,flexibility, strength, power, speed, coordination, agility, balance, and accuracy). The excessive aerobic volume of the
endurance athlete’s training has cost him in speed, power, and strength to the point where his athletic competency has been compromised. No triathlete is in ideal shape to wrestle, box, pole-vault, sprint, play any ball sport, fight fires,or do police work. Each of these requires a fitness level far beyond the needs of the endurance athlete. None of this suggests that being a marathoner, triathlete or other endurance athlete is a bad thing; just don’t believe that training
as a long distance athlete gives you the fitness that is prerequisite to many sports. CrossFit considers the Sumo Wrestler, triathlete, marathoner, and power lifter to be “fringe athletes” in that their fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical challenges. Elite strength and conditioning is a compromise between each of the ten physical adaptations. Endurance athletes do not balance
that compromise.
Coach Glassman From Crossfit Foundations
Call me crazy, but I like to run. Not long distance, but it can be a high in shorter doses when you are conditioned to it. I know some of you come from a running background. And too there are probably more who would rather stick a hot poker in thier eye than run anything over 400m. I will tell you this-we are going to get back outside when the weather is better and I am looking forward to it from my heated bedroom, but I know that the first time out is going to hurt! Tell us how you feel about running in the comments-like/dislike, favorite distance-etc.
Monday
WOD
AMRAP 5min
5 Push Press 95/65
10 Wall Ball 20/14
5 Sumo Deadlift High Pulls 95/65
10 Box Jumps 24"
rest 1 min 3 Cycles
There is a near universal misconception that long distance athletes are fitter than their short distance counterparts. The triathlete, cyclist, and marathoner are often regarded as among the fittest athletes on earth. Nothing could be farther from the truth. The endurance athlete has trained long past any cardiovascular health benefit and has lost ground in strength, speed, and power, typically does nothing for coordination, agility, balance, and accuracy and possesses little more than average flexibility. This is hardly the stuff of elite athleticism. The CrossFit athlete, remember, has trained and practiced for optimal physical competence in all ten physical skills (cardiovascular/respiratory endurance, stamina,flexibility, strength, power, speed, coordination, agility, balance, and accuracy). The excessive aerobic volume of the
endurance athlete’s training has cost him in speed, power, and strength to the point where his athletic competency has been compromised. No triathlete is in ideal shape to wrestle, box, pole-vault, sprint, play any ball sport, fight fires,or do police work. Each of these requires a fitness level far beyond the needs of the endurance athlete. None of this suggests that being a marathoner, triathlete or other endurance athlete is a bad thing; just don’t believe that training
as a long distance athlete gives you the fitness that is prerequisite to many sports. CrossFit considers the Sumo Wrestler, triathlete, marathoner, and power lifter to be “fringe athletes” in that their fitness demands are so specialized as to be inconsistent with the adaptations that give maximum competency at all physical challenges. Elite strength and conditioning is a compromise between each of the ten physical adaptations. Endurance athletes do not balance
that compromise.
Coach Glassman From Crossfit Foundations
Call me crazy, but I like to run. Not long distance, but it can be a high in shorter doses when you are conditioned to it. I know some of you come from a running background. And too there are probably more who would rather stick a hot poker in thier eye than run anything over 400m. I will tell you this-we are going to get back outside when the weather is better and I am looking forward to it from my heated bedroom, but I know that the first time out is going to hurt! Tell us how you feel about running in the comments-like/dislike, favorite distance-etc.
Monday
WOD
AMRAP 5min
5 Push Press 95/65
10 Wall Ball 20/14
5 Sumo Deadlift High Pulls 95/65
10 Box Jumps 24"
rest 1 min 3 Cycles
Friday, January 16, 2009
Thursday, January 15, 2009
Wednesday, January 14, 2009
Thursday
WOD
"JareBear"
50 Single Unders
10 Knees To Elbows
50 Double Unders
50 Sit Ups
50 Single Unders
10 Knees To Elbows
40 Double Unders
40 Sit Ups
50 Single Unders
10 Knees To Elbows
30 Double Unders
30 Sit Ups
50 Single Unders
10 Knees To Elbows
20 Double Unders
20 Sit Ups
50 Single Unders
10 Knees To Elbows
10 Double Unders
10 Sit Ups
Tuesday, January 13, 2009
Thanks again to, Tim, for kicking every ones butt today. We all really appreciate you stepping in so it can be 'business as usual'
Hope you all enjoyed the "Drew" workout-congratulations, Nicky, sounds like you went beast on it!
Looks like another member named WOD is in order. So here's one named after Rita. Rita, I have a lot of respect for the strength you display in and out of CrossFit. We love ya and we're glad you're here.
Wednesday
WOD
"Rita"
5 Rounds. Rest as needed between rounds. Score total number of reps.
Max Rep Body Weight Back Squat
Max Rep Pull-Ups
Scale the squat as needed-Guys, try to use at least 155lbs-Ladies, at least 95lbs
Monday, January 12, 2009
You can't wait for inspiration. You have to go after it with a club.
- Jack London
Nicely done today. Especially notable was the performance of the girls who did all 105 of their push-ups rx'd! Drew has helped in virtually every way possible at C3-from making fun music mixes to lending a hand on little odds and ends, taking pictures for the rowing contest, volunteering to re-do the board-you name it. This one's long overdue.
Tuesday
WOD
"Drew"
3 Rounds For Time
50 Jumping Pull-Ups
7 Deadlifts 235/155
10 Thrusters 100/70
Back Angle For The Deadlift
Notice I backed off the evil a little bit. The thought of burpees came to mind-but c'mon after all the push-ups today how could I.
- Jack London
Nicely done today. Especially notable was the performance of the girls who did all 105 of their push-ups rx'd! Drew has helped in virtually every way possible at C3-from making fun music mixes to lending a hand on little odds and ends, taking pictures for the rowing contest, volunteering to re-do the board-you name it. This one's long overdue.
Tuesday
WOD
"Drew"
3 Rounds For Time
50 Jumping Pull-Ups
7 Deadlifts 235/155
10 Thrusters 100/70
Back Angle For The Deadlift
Notice I backed off the evil a little bit. The thought of burpees came to mind-but c'mon after all the push-ups today how could I.
Sunday, January 11, 2009
I've been wanting to post more photos. So here's a small album-some old some new-from the past few months. When Rita rode her bike in, Jeff's first Baseline in jean shorts,and if you look closely a few choice words beside the ladies deadlifting. Bonus- Can you spot the Ninja? Just my way of saying I love you guys.
Monday
WOD
30-25-20-15-10-5 For Time
Push-Ups
KB Swings 1.5/.5
Monday
WOD
30-25-20-15-10-5 For Time
Push-Ups
KB Swings 1.5/.5
Friday, January 9, 2009
Thank you, Tim, for taking the afternoon classes. I got great feedback from the shaking, sweaty, but smiling people fortunate enough to learn from you. Nicely programmed.
Saturday marks the end of week one in the zone challenge- the general consensus is that it is pretty easy to follow and the participants feel more energy. I can't wait for the coming weeks to show what other results transpire. We are going to keep it going next month and the month after and-well the word diet is from a Greek word that means "way of life."
I really need to make something up to you guys. Last month everyone worked really hard on their goals. I had said that we would have a resolutions workout when everybody tested their goals and an after party. I spaced it, and when everyone got their goals like an hour into the month... well the point is I have to do something soon-preferably when Jared and Heather are back and before Jeff and Nicky leave for Mexico. Please post Ideas to the comments. By the way I love all the feedback we are getting in the comments. It is very integral to our community. Keep it up.
Here's one named after a member I kinda have a thing for.
Saturday
WOD
"Sarah"
21-15-9 For Time
Squat Clean and Jerk 95/65
Pull Ups- Chest To Bar
How much did triple extension and diving under it help this little beast? Then overhead notice the dip drive and extreme re-dip.
Tons of weight and beautiful technique.
Saturday marks the end of week one in the zone challenge- the general consensus is that it is pretty easy to follow and the participants feel more energy. I can't wait for the coming weeks to show what other results transpire. We are going to keep it going next month and the month after and-well the word diet is from a Greek word that means "way of life."
I really need to make something up to you guys. Last month everyone worked really hard on their goals. I had said that we would have a resolutions workout when everybody tested their goals and an after party. I spaced it, and when everyone got their goals like an hour into the month... well the point is I have to do something soon-preferably when Jared and Heather are back and before Jeff and Nicky leave for Mexico. Please post Ideas to the comments. By the way I love all the feedback we are getting in the comments. It is very integral to our community. Keep it up.
Here's one named after a member I kinda have a thing for.
Saturday
WOD
"Sarah"
21-15-9 For Time
Squat Clean and Jerk 95/65
Pull Ups- Chest To Bar
How much did triple extension and diving under it help this little beast? Then overhead notice the dip drive and extreme re-dip.
Tons of weight and beautiful technique.
Thursday, January 8, 2009
Ok, so we let Matt lift to his potential today...475 POUND DEADLIFT!!!! I could sense some freaky strength from the guy but that was unreal! No lifting in three years and no previous experience with the deadlift. I can't wait to see when he's been CrossFitting for more than 2 weeks what he can do.
Everyone is getting so strong -Jane 265! Rita 215! Drew Pr'd with 355, Liz, Nicole,& Jeff.Mike barely missed 405-next time. Then Ben pr'd from 275 to 300. And just when you think it can't get any better Tim jumps his Pr to 425!
Exciting stuff. Sorry if I left anyone out-I'm pretty tired and I'll make it up to you by letting you do burpees.
Isn't the new wall of fame exciting?
Tim designed the following WOD and it's gonna be good! Thank you, Tim.
5 Rounds For Time
5 Hollow Rocks
10 Over Head Squats 95/65 (scale as needed)
15 Ring Rows
20 Kettle Bell Swings 1.5/1 Pood
Followed by 2 rounds of "Walt" -Just kidding.
Everyone is getting so strong -Jane 265! Rita 215! Drew Pr'd with 355, Liz, Nicole,& Jeff.Mike barely missed 405-next time. Then Ben pr'd from 275 to 300. And just when you think it can't get any better Tim jumps his Pr to 425!
Exciting stuff. Sorry if I left anyone out-I'm pretty tired and I'll make it up to you by letting you do burpees.
Isn't the new wall of fame exciting?
Tim designed the following WOD and it's gonna be good! Thank you, Tim.
5 Rounds For Time
5 Hollow Rocks
10 Over Head Squats 95/65 (scale as needed)
15 Ring Rows
20 Kettle Bell Swings 1.5/1 Pood
Followed by 2 rounds of "Walt" -Just kidding.
Wednesday, January 7, 2009
Nice work on Tabata Something Else-I love these fun workouts where everyone is excited for it before it even starts. Everyone Pr'd either by increased score or dropping a band, or doing unmodified push-ups. That is a very exciting part of CrossFit-results are evident and exciting for the individual and the entire group. Congratulations to Nicole- I'll let her tell you how much weight she's lost since starting CrossFit less than 3 months ago.
The board has been redone (thank you Drew.) There are hundreds of empty spaces up there waiting for some studs and studettes to earn their spots. Again the criteria is that records must be done by a member, witnessed either by a trainer or verified by 2 or more members so that everything up there is honest, earned, and worthy of the respect it gets. Where will your name be in 09?
Welcome also to Melanie, Laramie and Mikey-Nice work on the Baseline. You are all fun to work with and already move well.
Thursday
WOD
Deadlift
5-5-3-1-1
Work up to a 1RM
Can you name the 5 steps and that make for a good deadlift? How about additional things that you find helpful for this lift?Post em' to the comments.
Freaky from the get go, (& when its ending). Andy Boulton deadlifts 1003lbs!-Yes One Thousand and Three Pounds!
The board has been redone (thank you Drew.) There are hundreds of empty spaces up there waiting for some studs and studettes to earn their spots. Again the criteria is that records must be done by a member, witnessed either by a trainer or verified by 2 or more members so that everything up there is honest, earned, and worthy of the respect it gets. Where will your name be in 09?
Welcome also to Melanie, Laramie and Mikey-Nice work on the Baseline. You are all fun to work with and already move well.
Thursday
WOD
Deadlift
5-5-3-1-1
Work up to a 1RM
Can you name the 5 steps and that make for a good deadlift? How about additional things that you find helpful for this lift?Post em' to the comments.
Freaky from the get go, (& when its ending). Andy Boulton deadlifts 1003lbs!-Yes One Thousand and Three Pounds!
Tuesday, January 6, 2009
As the previous post noted we will be holding 1pm classes on Tuesdays and Thursday's effective immediately.
Nice work to all today the progress is so evident when we have the majority increasing their weigh and reps each time Grace has come up. I heard some good feedback about how important technique is to this workout-which tells me that it's really clicking.
Wednesday
WOD
"Tabata"
20 Seconds of Work 10 Seconds of Rest-8 Intervals of each exercise
Pull-Ups
Push-Ups
Sit-Ups
Squats
Even though this is a "Grace" video I still have to post it. "Big Mike" here is so strong he kinda just presses the weight!
"A hero is no braver than an ordinary man, but he is braver five minutes longer."
Ralph Waldo Emerson (1803 - 1882)
Nice work to all today the progress is so evident when we have the majority increasing their weigh and reps each time Grace has come up. I heard some good feedback about how important technique is to this workout-which tells me that it's really clicking.
Wednesday
WOD
"Tabata"
20 Seconds of Work 10 Seconds of Rest-8 Intervals of each exercise
Pull-Ups
Push-Ups
Sit-Ups
Squats
Even though this is a "Grace" video I still have to post it. "Big Mike" here is so strong he kinda just presses the weight!
"A hero is no braver than an ordinary man, but he is braver five minutes longer."
Ralph Waldo Emerson (1803 - 1882)
Adding Classes
Just a early bit of news from your friendly neighborhood Evil Sensei. Due to interest we are going to include a permanent 1pm class on Tuesday and Thursday.
Saturday, January 3, 2009
For a CrossFitter (i.e., one who eats for athletic performance) the Zone ranks up there with some of the other “must do’s” in life—things like seeing the Grand Canyon, visiting the Louvre, scuba diving, or skydiving. At some point in your life you just have to do it. If you haven’t sincerely tried committing to good nutrition, maybe it’s time you looked at your reasons. What are your excuses? How valid are they, really? Are you so invested in them that you’re willing to sacrifice your potential?
Rob Miller From CrossFit Journal Article 63
Great work today-'Walt' is one tough workout. We are sure to see it again. Great Job Nicole for using the 14lb wall-ball! Drew gave an awesome performance just a week and a half after his surgery! It was good to see Caleb back today.
Tuesday
WOD
"Grace"
30 Reps Clean and Jerk 135/95 For Time
There is a lot to be said for technique in this workout in particular. After all technique is better movement-better movement is more efficient-efficiency is speed. Get that order wrong,like say prioritize speed, and you only make things difficult, inefficient, and slower.
CrossFit girls have no equals.
Rob Miller From CrossFit Journal Article 63
Great work today-'Walt' is one tough workout. We are sure to see it again. Great Job Nicole for using the 14lb wall-ball! Drew gave an awesome performance just a week and a half after his surgery! It was good to see Caleb back today.
Tuesday
WOD
"Grace"
30 Reps Clean and Jerk 135/95 For Time
There is a lot to be said for technique in this workout in particular. After all technique is better movement-better movement is more efficient-efficiency is speed. Get that order wrong,like say prioritize speed, and you only make things difficult, inefficient, and slower.
CrossFit girls have no equals.
Friday, January 2, 2009
"One of the most popular firemen in the ranks of the Detroit Fire Department, Walter Harris--a biker, minister, and mean firehouse cook--had died that night fighting an arson fire in a house that had burned before, but had yet to be knocked down by the city. Walt had gone upstairs looking for victims, since empty houses in Detroit are often occupied--by everyone from drug addicts to homeless families. The roof collapsed on him, ending a 19-year-career and leaving his six children fatherless (one of whom he adopted out of the ghetto as a teenager and who has become a firefighter himself)."
"The City Where the Sirens Never Sleep" by Matt Labash - The Weekly Standard
Monday
WOD
"Walt"
40 Double Unders
30-25-20
Wall-Ball 20/14
Box Jumps 24"
Burpees
40 Double Unders
"The City Where the Sirens Never Sleep" by Matt Labash - The Weekly Standard
Monday
WOD
"Walt"
40 Double Unders
30-25-20
Wall-Ball 20/14
Box Jumps 24"
Burpees
40 Double Unders
Everyone saw some marked improvement on the squat cleans. It was evident that it really clicked for many of you and was exciting to see. Great work Jared and Jeff for going rx'd on the squat cleans and ring dips. It is inevitable that strength will follow such determination and effort. Here's a good rule of thumb with regard to scaling. Yes we want to be safe and learn technique and consistency and all that good stuff-BUT...if you are doing 21 unbroken reps that band is too much. It should be a challenge and the clock should take a back seat to quality movement and challenging yourself in the workout. They aren't supposed to be easy. If you need to rest after 5 or so that's right where you belong for now. Don't rest for long though-remember- intensity is where the results are.
Tomorrow is erase the board day. If you would like to keep track of old pr's please write them in your tracking sheets.
Nutrition with Tim after the 1pm class-don't miss it! If you can't be there there will be a follow up on Monday after the 4.
Have you checked out the Nutrition blog? I hope it's a useful tool to all of us.
Saturday
WOD
Work up to a 1 Rep Max on your squat of choice. (Back,Front,Overhead)
Followed by AMRAP 12 Min.
5 Strict Chin-Ups
7 Knees To Elbows
9 Kettle Bell Swings 1.5 / 1 Pood
Jack Lalanne's grand nephew demonstrates our kind of Knees to Elbows
Tomorrow is erase the board day. If you would like to keep track of old pr's please write them in your tracking sheets.
Nutrition with Tim after the 1pm class-don't miss it! If you can't be there there will be a follow up on Monday after the 4.
Have you checked out the Nutrition blog? I hope it's a useful tool to all of us.
Saturday
WOD
Work up to a 1 Rep Max on your squat of choice. (Back,Front,Overhead)
Followed by AMRAP 12 Min.
5 Strict Chin-Ups
7 Knees To Elbows
9 Kettle Bell Swings 1.5 / 1 Pood
Jack Lalanne's grand nephew demonstrates our kind of Knees to Elbows
Thursday, January 1, 2009
"Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has."
Margaret Mead (1901 - 1978)
I think that adequately describes Tim and myself along with our up and coming additions to the staff of C3 trainers.Congratulations to Sarah and Nicole who are going to a CrossFit level1 certification in early February. It will be very exciting to open the new times available to the older adult population and kids. This will also be especially good news for those of you that may be sick of seeing my mug day in and day out. Now the only question is, "are they evil enough?" Assistants to the Regional Evil Sensei-it has a ring to it.
If you could program a workout for class what would you choose? (You would also do it yourself.) Post Ideas to comments feel free to name it.
What are your January goals?
The wall of fame is being erased...Please journal any of the records you have set. Any records that go on from Jan. 1, 09 will satisfy the following criteria.
1. They must be witnessed by a trainer or 2 members. Once confirmed please have Drew write it up.
2. The wall of fame is open to members only. We love our visitors, but hey, its our board.
3. What ever you are going for has to be performed as rx'd and with full range of motion.
I don't know about you but I already feel great about this decision and will view the records as a source of great pride.
If Eric, Lewis, and Al are still alive -we are still open.
The food blog is up and running please access it through my profile.
I am the only one who knows thus far how the challenge will be judged. Hint we are not involving scales at all. I will inform you three days prior to the end of the challenge.
Tim is speaking to us on Saturday about nutrition and the Zone and will give a review on Monday if necessary.
If you would like to be included in a feature I would like to add to this blog called "Testimonials" please e-mail your contribution to crossfitcapecod@gmail.com
Friday
WOD
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips
A decent showing from CF L.A.
A possible direction for C3
Margaret Mead (1901 - 1978)
I think that adequately describes Tim and myself along with our up and coming additions to the staff of C3 trainers.Congratulations to Sarah and Nicole who are going to a CrossFit level1 certification in early February. It will be very exciting to open the new times available to the older adult population and kids. This will also be especially good news for those of you that may be sick of seeing my mug day in and day out. Now the only question is, "are they evil enough?" Assistants to the Regional Evil Sensei-it has a ring to it.
If you could program a workout for class what would you choose? (You would also do it yourself.) Post Ideas to comments feel free to name it.
What are your January goals?
The wall of fame is being erased...Please journal any of the records you have set. Any records that go on from Jan. 1, 09 will satisfy the following criteria.
1. They must be witnessed by a trainer or 2 members. Once confirmed please have Drew write it up.
2. The wall of fame is open to members only. We love our visitors, but hey, its our board.
3. What ever you are going for has to be performed as rx'd and with full range of motion.
I don't know about you but I already feel great about this decision and will view the records as a source of great pride.
If Eric, Lewis, and Al are still alive -we are still open.
The food blog is up and running please access it through my profile.
I am the only one who knows thus far how the challenge will be judged. Hint we are not involving scales at all. I will inform you three days prior to the end of the challenge.
Tim is speaking to us on Saturday about nutrition and the Zone and will give a review on Monday if necessary.
If you would like to be included in a feature I would like to add to this blog called "Testimonials" please e-mail your contribution to crossfitcapecod@gmail.com
Friday
WOD
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips
A decent showing from CF L.A.
A possible direction for C3
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