In June we are going to do a dozen or so of the WODs that were used in regional qualifiers throughout the world. June also marks the start of our 10 week cycle of Monday night O-Lifting at 6 O'Clock. It should prove to be a great month with a lot of fun WODs.
The first one from the Qualifiers was from the Mid-Atlantic Regionals which took place in Virginia
Monday
WOD
3 Rounds For Time
10 Deadlifts 275/185
50 Double Unders
Here are the movement standards that the athletes and ourselves are expected to maintan. The other WODs from this qualifier are explained in the video but the only one we are doing tomorrow is the deadlift double under. The fastest qualifier time was 2:52!
Sunday, May 31, 2009
Saturday, May 30, 2009
Friday, May 29, 2009
At 187 lbs what is the fastest way for a human being to put 411lbs overhead? The Snatch of Course!
We are going to be implementing a 10 week cycle of snatching starting this Monday and every Monday after that at 6pm Until August 3-Feel Free To Join Us!
Saturday
Make Up A missed WOD or play around with some skills and drills.
We are going to be implementing a 10 week cycle of snatching starting this Monday and every Monday after that at 6pm Until August 3-Feel Free To Join Us!
Saturday
Make Up A missed WOD or play around with some skills and drills.
Thursday, May 28, 2009
*ANNOUNCEMENT* Every Monday at six we will be doing a weightlifting class. The class will go for a 10 week cycle. This Cycle will be the Snatch-All are welcome starting this Monday.
We have also been invited to enter online affiliate challenges-More details to come.
Friday
WOD
5 Rounds For Time
Max Rep Strict Chin Ups
1 Gasser also known as a Suicide Sprint
freddy c. from CrossFit One World came up with a cool concept based on...
Proprioception (pronounced -PRO-pree-o-SEP-shun); from Latin proprius, meaning "one's own" and perception) is the sense of the relative position of neighboring parts of the body. Unlike the six exteroceptive senses (sight, taste, smell, touch,hearing, and balance) by which we perceive the outside world, and interoceptive senses, by which we perceive the pain and the stretching of internal organs, proprioception is a third distinct sensory modality that provides feedback solely on the status of the body internally. It is the sense that indicates whether the body is moving with required effort, as well as where the various parts of the body are located in relation to each other.
A good way to test your proprioceptive skills is to do familiar movements with your eyes closed-in a safe location of course. Next time something like squats or push ups come up try doing them with your eyes closed. Work your way up to freestanding Handstands!
I thought that after todays 30 Clean and Jerks for Time you would all appreciate Jason Khalipas winning performance 30 Reps @ 155lbs in 2:48! Thats what it takes to be crowned the fittest man!
We have also been invited to enter online affiliate challenges-More details to come.
Friday
WOD
5 Rounds For Time
Max Rep Strict Chin Ups
1 Gasser also known as a Suicide Sprint
freddy c. from CrossFit One World came up with a cool concept based on...
Proprioception (pronounced -PRO-pree-o-SEP-shun); from Latin proprius, meaning "one's own" and perception) is the sense of the relative position of neighboring parts of the body. Unlike the six exteroceptive senses (sight, taste, smell, touch,hearing, and balance) by which we perceive the outside world, and interoceptive senses, by which we perceive the pain and the stretching of internal organs, proprioception is a third distinct sensory modality that provides feedback solely on the status of the body internally. It is the sense that indicates whether the body is moving with required effort, as well as where the various parts of the body are located in relation to each other.
A good way to test your proprioceptive skills is to do familiar movements with your eyes closed-in a safe location of course. Next time something like squats or push ups come up try doing them with your eyes closed. Work your way up to freestanding Handstands!
I thought that after todays 30 Clean and Jerks for Time you would all appreciate Jason Khalipas winning performance 30 Reps @ 155lbs in 2:48! Thats what it takes to be crowned the fittest man!
Wednesday, May 27, 2009
Thursday
WOD
30 Reps Full Clean and Jerk
There is no Rx'd weight-Pick a weight that you can do in less than 10 Minutes with your best effort. If you want to see what it was like to do the last WOD of the 08 CrossFit Games do 155/100. If you'd like to compare your Grace time with Clean VS Power Clean use your grace weight. Just Focus on Good Form and High Intensity.
One of the premier CrossFit Boxes in the country is in San Diego- CrossFit INVICTUS (Latin For Invincible) Check out their site. They have a half Dozen or more Level 2 Coaches who know their CrossFit. I borrowed these points that I thought would help us. There were almost a dozen different things that they expected out of their members that would keep the classes in flowing so that they would bee fun and of course get the members fitter. Here are a few that would be very easy and nice if we tried to implement them after our WODs
Clean Up - Once you have completed your workout, please give us a hand by wiping down the bars and placing everything back where you found it. There is, however, one caveat: Be respectful of those who are still working out. It’s better to cheer someone on or relax than walk right in front of them with your barbell and weights. Nobody likes to be last, particularly when everyone else is cleaning up around them. Wipe down your bar and do a little static stretching while you cheer for others, then you can put your gear away and give them a hand with theirs.
Log Your Performance - If you don’t have a Performance Log, your coach will be chatting with you this week. They are essential to tracking your athletic progress. You will never know if what you are doing is effective unless you can track what you have been doing. This is the best $15 investment you will make in your fitness.
Post-WOD Recovery Work - If your coach puts you through a post-WOD recovery drill (stretching or additional skill work) please view it with the same respect you view the first portions of the workout. Recovery is instrumental to getting more fit. If you slack here, it will show. If your coach ran out of time, you’re not excused from stretching. Most of you know our protocols for post-WOD stretching, and even if you don’t, any stretching after your WOD is better than none. Get it done - your body will thank you.
GHD Machines - Almost as neglected as the foam rollers are our beautiful GHD machines. End your workout the way you began it, by socializing near the back wall.(In our Case -Bay Door) Jump on the GHD and knock out 10 sit-ups and 10 hip extensions. Then let a friend on to do the same. Switch on and off until you have done somewhere between 30-50 sit-ups and extensions.
I really like the GHD Idea-if you are looking for some tune up work after a WOD make friends with it-get a friend or two to join you for sets of ten.
WOD
30 Reps Full Clean and Jerk
There is no Rx'd weight-Pick a weight that you can do in less than 10 Minutes with your best effort. If you want to see what it was like to do the last WOD of the 08 CrossFit Games do 155/100. If you'd like to compare your Grace time with Clean VS Power Clean use your grace weight. Just Focus on Good Form and High Intensity.
One of the premier CrossFit Boxes in the country is in San Diego- CrossFit INVICTUS (Latin For Invincible) Check out their site. They have a half Dozen or more Level 2 Coaches who know their CrossFit. I borrowed these points that I thought would help us. There were almost a dozen different things that they expected out of their members that would keep the classes in flowing so that they would bee fun and of course get the members fitter. Here are a few that would be very easy and nice if we tried to implement them after our WODs
Clean Up - Once you have completed your workout, please give us a hand by wiping down the bars and placing everything back where you found it. There is, however, one caveat: Be respectful of those who are still working out. It’s better to cheer someone on or relax than walk right in front of them with your barbell and weights. Nobody likes to be last, particularly when everyone else is cleaning up around them. Wipe down your bar and do a little static stretching while you cheer for others, then you can put your gear away and give them a hand with theirs.
Log Your Performance - If you don’t have a Performance Log, your coach will be chatting with you this week. They are essential to tracking your athletic progress. You will never know if what you are doing is effective unless you can track what you have been doing. This is the best $15 investment you will make in your fitness.
Post-WOD Recovery Work - If your coach puts you through a post-WOD recovery drill (stretching or additional skill work) please view it with the same respect you view the first portions of the workout. Recovery is instrumental to getting more fit. If you slack here, it will show. If your coach ran out of time, you’re not excused from stretching. Most of you know our protocols for post-WOD stretching, and even if you don’t, any stretching after your WOD is better than none. Get it done - your body will thank you.
GHD Machines - Almost as neglected as the foam rollers are our beautiful GHD machines. End your workout the way you began it, by socializing near the back wall.(In our Case -Bay Door) Jump on the GHD and knock out 10 sit-ups and 10 hip extensions. Then let a friend on to do the same. Switch on and off until you have done somewhere between 30-50 sit-ups and extensions.
I really like the GHD Idea-if you are looking for some tune up work after a WOD make friends with it-get a friend or two to join you for sets of ten.
Tuesday, May 26, 2009
Monday, May 25, 2009
The Real Question Is...
Tuesday
WOD
Deadlift
5-5-5-5-5
Followed By 300 Sit Ups For Time
Here's a piece of a post from Chris Speallers Blog-what are your thought on this subject?
Something to leave you with for comments. Why do you care about how much you weigh as far as building lean muscle mass? Most people want to gain weight so they can get stronger. Change that around and work on getting stronger. If you gain weight as a result of strength gains so what, but if you weigh more and can't lift more, it's gained weight that isn't productive to you work output.
In the comments Chris responded to a CrossFitter who felt programmed to be upset if the scale didn't show a "low" number:
The scale can give us a messed up perception of what's really going on with our bodies. THE REAL QUESTION IS are you leaning out, getting stronger, and in better overall health than before. If so than who cares what that scale says!
How about you? Are you Leaning Out? Are You Getting Stronger? Are you in better overall health than before? I think that without question the answer is yes across the board for every athlete we train! Feel free to share some of your success with us in the comments.
WOD
Deadlift
5-5-5-5-5
Followed By 300 Sit Ups For Time
Here's a piece of a post from Chris Speallers Blog-what are your thought on this subject?
Something to leave you with for comments. Why do you care about how much you weigh as far as building lean muscle mass? Most people want to gain weight so they can get stronger. Change that around and work on getting stronger. If you gain weight as a result of strength gains so what, but if you weigh more and can't lift more, it's gained weight that isn't productive to you work output.
In the comments Chris responded to a CrossFitter who felt programmed to be upset if the scale didn't show a "low" number:
The scale can give us a messed up perception of what's really going on with our bodies. THE REAL QUESTION IS are you leaning out, getting stronger, and in better overall health than before. If so than who cares what that scale says!
How about you? Are you Leaning Out? Are You Getting Stronger? Are you in better overall health than before? I think that without question the answer is yes across the board for every athlete we train! Feel free to share some of your success with us in the comments.
Sunday, May 24, 2009
*REMINDER*
Please remember to sign up in advance if you are planning on attending a morning class.
*NOTICE*
There will be no 6PM Class Monday Night
Monday WOD
"Nasty Girls"
50 Squats
7 Muscle Ups
10 Hanging Power Cleans 135/95
Our Friends Over At CrossFit Balboa Have The Best Article Links About Nutrition
5 Reasons Why Alcohol Will Destroy Your Muscle Gains
by Sean Nalewanyj
I receive emails every single day from aspiring muscle-builders all over the world, and one of the most common questions I’m asked is “does drinking really affect the muscle growth process?” I’m sorry to say it, but yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you’re serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains…
1) It negatively affects protein synthesis.
Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.
2) It lowers testosterone levels and increases estrogen.(!)
Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.
3) It causes dehydration.
The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle-building process, and being even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water.
4) It depletes the body of vitamins and minerals.
Alcohol consumption causes vitamins A, C, the B's, calcium, zinc and phosphorus to all be drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.
5) It increases fat storage.
With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb’s Cycle, which plays an important role in fat burning.
It’s important to have fun in life, but too much fun can lead to problems. If you’re serious about achieving significant muscle-building results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there shouldn’t be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.
If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins/minerals and a protein rich meal.
I don’t recommend revolving your entire life around your muscle-building program, so don’t be afraid to go out and have a good time once in a while. Just make sure to keep your drinking nights infrequent (no more than once a month) and properly nourish yourself to lessen its effects. As long as you monitor what you’re doing you can achieve an impressive physique and have a social life at the same time.
About The Author
Sean Nalewanyj is a bodybuilding expert and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle.
Please remember to sign up in advance if you are planning on attending a morning class.
*NOTICE*
There will be no 6PM Class Monday Night
Monday WOD
"Nasty Girls"
50 Squats
7 Muscle Ups
10 Hanging Power Cleans 135/95
Our Friends Over At CrossFit Balboa Have The Best Article Links About Nutrition
5 Reasons Why Alcohol Will Destroy Your Muscle Gains
by Sean Nalewanyj
I receive emails every single day from aspiring muscle-builders all over the world, and one of the most common questions I’m asked is “does drinking really affect the muscle growth process?” I’m sorry to say it, but yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you’re serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains…
1) It negatively affects protein synthesis.
Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.
2) It lowers testosterone levels and increases estrogen.(!)
Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.
3) It causes dehydration.
The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle-building process, and being even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water.
4) It depletes the body of vitamins and minerals.
Alcohol consumption causes vitamins A, C, the B's, calcium, zinc and phosphorus to all be drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.
5) It increases fat storage.
With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb’s Cycle, which plays an important role in fat burning.
It’s important to have fun in life, but too much fun can lead to problems. If you’re serious about achieving significant muscle-building results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there shouldn’t be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.
If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins/minerals and a protein rich meal.
I don’t recommend revolving your entire life around your muscle-building program, so don’t be afraid to go out and have a good time once in a while. Just make sure to keep your drinking nights infrequent (no more than once a month) and properly nourish yourself to lessen its effects. As long as you monitor what you’re doing you can achieve an impressive physique and have a social life at the same time.
About The Author
Sean Nalewanyj is a bodybuilding expert and writer of top-selling Internet Bodybuilding E-Book: The Truth About Building Muscle.
Saturday, May 23, 2009
Friday, May 22, 2009
Thursday, May 21, 2009
Wednesday, May 20, 2009
This kid is impressive!
Thursday
WOD
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
How Hard Can This Be? Riiiiiiggghht???
There is no one signed up for the morning class so there will be no 6:30am class There will be a 1pm 4pm and 5pm
Thursday
WOD
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
How Hard Can This Be? Riiiiiiggghht???
There is no one signed up for the morning class so there will be no 6:30am class There will be a 1pm 4pm and 5pm
Tuesday, May 19, 2009
Too Much Cola Zaps Muscle Power
Excessive cola consumption can lead to anything from mild weakness to profound muscle paralysis, doctors are warning.
This is because the drink can cause blood potassium to drop dangerously low, they report in the International Journal of Clinical Practice.
They tell of the curious case of an Australian ostrich farmer who needed emergency care for lung paralysis after drinking 4-10 litres of cola a day.He made a full recovery and was advised to curtail his cola drinking.
We have every reason to think that it is not rare warns, Dr Clifford Packer, from the Louis Stokes Cleveland VA Medical Centre in Ohio.
Another example included a pregnant woman who regularly consumed up to three litres a day for the last six years and complained of tiredness, appetite loss and persistent vomiting. A heart trace revealed she had an irregular heartbeat, probably caused by her low blood potassium levels.
Once she stopped drinking so much cola, she made a full and uneventful recovery.
The investigators believe these cases are not atypical and that many people risk problems due to their intake.
"We believe that further studies are needed to establish how much is too much when it comes to the daily consumption of cola drinks."
Said Dr. Moses Elisaf
Excessive consumption has already been linked with obesity, diabetes and tooth and bone problems.
From The BBC News
Wednesday
WOD
'Helen'
3 Rounds For Time
400m Run
21 Kettlebell Swings 1.5/1 Pood
12 Pull Ups
What is your Favorite WOD? Post to comments.
'OPT' James Fitzgerald takes on Helen
Excessive cola consumption can lead to anything from mild weakness to profound muscle paralysis, doctors are warning.
This is because the drink can cause blood potassium to drop dangerously low, they report in the International Journal of Clinical Practice.
They tell of the curious case of an Australian ostrich farmer who needed emergency care for lung paralysis after drinking 4-10 litres of cola a day.He made a full recovery and was advised to curtail his cola drinking.
We have every reason to think that it is not rare warns, Dr Clifford Packer, from the Louis Stokes Cleveland VA Medical Centre in Ohio.
Another example included a pregnant woman who regularly consumed up to three litres a day for the last six years and complained of tiredness, appetite loss and persistent vomiting. A heart trace revealed she had an irregular heartbeat, probably caused by her low blood potassium levels.
Once she stopped drinking so much cola, she made a full and uneventful recovery.
The investigators believe these cases are not atypical and that many people risk problems due to their intake.
"We believe that further studies are needed to establish how much is too much when it comes to the daily consumption of cola drinks."
Said Dr. Moses Elisaf
Excessive consumption has already been linked with obesity, diabetes and tooth and bone problems.
From The BBC News
Wednesday
WOD
'Helen'
3 Rounds For Time
400m Run
21 Kettlebell Swings 1.5/1 Pood
12 Pull Ups
What is your Favorite WOD? Post to comments.
'OPT' James Fitzgerald takes on Helen
Sunday, May 17, 2009
Here is an interesting tactic that I hijacked from Dutch's blog-give it a try...
"Take a look at the elite guys in any sport and you will notice that when they are at their peak performance they appear to be super relaxed. Their face is relaxed and their movement is fluid. They make the amazing things they do appear simple and effortlessly.if you think about it, tension starts in your face, travels to your shoulders, then your arms and hands. If you can’t see the tension in someones hands watch their shoulders or hands. Relax the face and the body will follow. Use the muscles you need and let the other ones chill. Making faces when you are training doesn’t make it any easier, in fact they probably make you feel like it is harder.
Think about it next time you are training. Take a big breath and relax your face. It will transfer to the rest of your body and you will perform better."
There might be something to this remember when Dutch did the Chipper with Matt and I and everyone said it looked like he wasn't even trying-this is why. When I asked him he said he was trying not to puke the whole time-it just wasn't showing on his face.
Monday
WOD
Filthy 50
50 Box Jumps 24"
50 Jumping Pull Ups
50 Push Press 45lbs
50 KB Swings 1 Pood
50 Steps Walking Lunge
50 Knees to Elbows
50 Back Extensions
50 Wall Ball
50 Burpies
50 Double Unders
Starting on Tuesday it is required that anyone who desires to be at the 6:30am class needs to sign up by 3:00pm the day before.
"Take a look at the elite guys in any sport and you will notice that when they are at their peak performance they appear to be super relaxed. Their face is relaxed and their movement is fluid. They make the amazing things they do appear simple and effortlessly.if you think about it, tension starts in your face, travels to your shoulders, then your arms and hands. If you can’t see the tension in someones hands watch their shoulders or hands. Relax the face and the body will follow. Use the muscles you need and let the other ones chill. Making faces when you are training doesn’t make it any easier, in fact they probably make you feel like it is harder.
Think about it next time you are training. Take a big breath and relax your face. It will transfer to the rest of your body and you will perform better."
There might be something to this remember when Dutch did the Chipper with Matt and I and everyone said it looked like he wasn't even trying-this is why. When I asked him he said he was trying not to puke the whole time-it just wasn't showing on his face.
Monday
WOD
Filthy 50
50 Box Jumps 24"
50 Jumping Pull Ups
50 Push Press 45lbs
50 KB Swings 1 Pood
50 Steps Walking Lunge
50 Knees to Elbows
50 Back Extensions
50 Wall Ball
50 Burpies
50 Double Unders
Starting on Tuesday it is required that anyone who desires to be at the 6:30am class needs to sign up by 3:00pm the day before.
Saturday, May 16, 2009
Sunday
Open Gym Skills and Drills Or Make Up a Missed WOD
Again- what works or doesn't work to when people are trying to motivate you during your workout? Post thoughts to comments.
Let's give Jeff some props! The guy has worked hard week in and week out, he's seen tons of progress and continues to meet the goals that he works hard at. Here is his latest triumph.
Take 2...
3rd Times a Charm?
Ready for Nasty Girls!!!
Keep up the great work Jeff! We're proud of you!
Open Gym Skills and Drills Or Make Up a Missed WOD
Again- what works or doesn't work to when people are trying to motivate you during your workout? Post thoughts to comments.
Let's give Jeff some props! The guy has worked hard week in and week out, he's seen tons of progress and continues to meet the goals that he works hard at. Here is his latest triumph.
Take 2...
3rd Times a Charm?
Ready for Nasty Girls!!!
Keep up the great work Jeff! We're proud of you!
Friday, May 15, 2009
Fran never disappoints when she's around for the day and this go round was no exception. Nice work to everyone who went up against her and a special nod to Collin who did this one for the first time today and had stellar thrusters!
Saturday
WOD
Make up a missed workout and/or practice a lift or skills. Feel free to just cheer on the group that does Fran.
Here is Tim and I battling Fran from Today. Tim decided he wants to redo this asap because he wasn't happy with the mental error that kept him just below lockout at the top of the thrusters-Gotta respect the guy! Can't wait to see the next performance-I think it will be even faster.
Put on your thinking caps because I am going to pose a question that I would like you to give your most honest answer to.
"What if anything can others do to motivate you when you are in the middle of a workout?"
When you've thought about it let us know in the comments either today or Sunday.
Saturday
WOD
Make up a missed workout and/or practice a lift or skills. Feel free to just cheer on the group that does Fran.
Here is Tim and I battling Fran from Today. Tim decided he wants to redo this asap because he wasn't happy with the mental error that kept him just below lockout at the top of the thrusters-Gotta respect the guy! Can't wait to see the next performance-I think it will be even faster.
Put on your thinking caps because I am going to pose a question that I would like you to give your most honest answer to.
"What if anything can others do to motivate you when you are in the middle of a workout?"
When you've thought about it let us know in the comments either today or Sunday.
Thursday, May 14, 2009
Wednesday, May 13, 2009
Monday, May 11, 2009
Sunday, May 10, 2009
Saturday, May 9, 2009
As you know we are at the O-Lifting seminar with Greg Everett and Aimee Anaya this weekend. We plan on bringing home all sorts of useful new info that can make C3 that much better!
Here's Aimee in action-the 3rd lift is over 230lbs!
Some shots from the week-Matt and Pat "The Athlete" Leary break the record for box jump-Caleb is uneasy just sitting at that height!
Chad goes all out and like everybody who gives it their best needs to collapse for a while.
Adam only took short breaks on the 75 chest to bar pull ups after enjoying the morning sun for the 100 lunges. If you haven't had the pleasure of working out with Adam yet come on in for the 6:30 this week.
We'd like to say thank you to Jon who just donated a flip camera to our box-it's going to be a great asset to our training and general media!From all of us- Thanks Jon, CrossFit Mamma, Jude The Dude, Grand Slam Sam, and Henry The Blubber Brick-We Love Ya!
Here's Aimee in action-the 3rd lift is over 230lbs!
Some shots from the week-Matt and Pat "The Athlete" Leary break the record for box jump-Caleb is uneasy just sitting at that height!
Chad goes all out and like everybody who gives it their best needs to collapse for a while.
Adam only took short breaks on the 75 chest to bar pull ups after enjoying the morning sun for the 100 lunges. If you haven't had the pleasure of working out with Adam yet come on in for the 6:30 this week.
We'd like to say thank you to Jon who just donated a flip camera to our box-it's going to be a great asset to our training and general media!From all of us- Thanks Jon, CrossFit Mamma, Jude The Dude, Grand Slam Sam, and Henry The Blubber Brick-We Love Ya!
Thursday, May 7, 2009
As you probably already know we are closed this weekend because of the Olympic lifting seminar in Boston.
If you want to be a lab rat for the ongoing debate-"which one is worse? Thrusters or full clean and jerk" I invite you to try 30 of each at the same weight in any order. Then give us your feedback.
Friday
WOD
Snatch (Progression and Max Effort)
1-1-1-1-1-1-1
Power Clean
3-1-1-1
If you want to be a lab rat for the ongoing debate-"which one is worse? Thrusters or full clean and jerk" I invite you to try 30 of each at the same weight in any order. Then give us your feedback.
Friday
WOD
Snatch (Progression and Max Effort)
1-1-1-1-1-1-1
Power Clean
3-1-1-1
Wednesday, May 6, 2009
The new crew from Sandwich High are a cool bunch of guys. They all have been great to work with and are showing tons of promise. Tom, pictured below, stopped to go outside where he had a right of passage meeting with "Pukie", gave me the thumbs up and then came in and finished the workout. I just met him today but I have to admit I was really proud and impressed by the guy.
Thursday
WOD
Tabata Mash Up
Burpees
KB Swings 1.5/1
Box Jumps Medium Box
Thursday
WOD
Tabata Mash Up
Burpees
KB Swings 1.5/1
Box Jumps Medium Box
Tuesday, May 5, 2009
Thank You Tim and Nicole For The Awesome Gift-Our New Bar Holder! Love You Guys!
Everyone Did an Amazing Job Today! I thought it would give people more of a run for their money but you guys are to strong!
Wednesday
WOD
1000m Row
100 Steps Walking Lunge
75 Chest To Bar Pull Ups
Fresh of the Press. This is footage of a competitor from the southwest regions qualifier where one of the WODs was simply 50 Chest to bar pull ups and 50 Burpees. Dutch took 1st place over all and blew everyone away with with just over 3 min on this one earning himself a spot at the CrossFit Games in July.
Everyone Did an Amazing Job Today! I thought it would give people more of a run for their money but you guys are to strong!
Wednesday
WOD
1000m Row
100 Steps Walking Lunge
75 Chest To Bar Pull Ups
Fresh of the Press. This is footage of a competitor from the southwest regions qualifier where one of the WODs was simply 50 Chest to bar pull ups and 50 Burpees. Dutch took 1st place over all and blew everyone away with with just over 3 min on this one earning himself a spot at the CrossFit Games in July.
Monday, May 4, 2009
Strong Girl!
Flying Squirrel!! Notice Drews Shin Guards for the Double Unders-Clever
Matty K Uses the rain to cool down after the Hell's Half Acre WOD
Tuesday
WOD
A. 21 Deadlift 225/155
50 Push Ups
15 Deadlift 225/155
30 Push Ups
9 Deadlift 225/155
20 Push Ups
OR
B. 15 Deadlift 275/185
50 Push Ups
12 Deadlift 275/185
30 Push Ups
9 Deadlift 275/185
20 Push Ups
A CrossFit Comic Strip About Murph Day-By "Samul James Miles"
Since all the trainers will be at the Olympic Lifting Seminar this weekend-there will be no classes on Saturday or Sunday. Get your fill this week and it will be business as usual next week.
Flying Squirrel!! Notice Drews Shin Guards for the Double Unders-Clever
Matty K Uses the rain to cool down after the Hell's Half Acre WOD
Tuesday
WOD
A. 21 Deadlift 225/155
50 Push Ups
15 Deadlift 225/155
30 Push Ups
9 Deadlift 225/155
20 Push Ups
OR
B. 15 Deadlift 275/185
50 Push Ups
12 Deadlift 275/185
30 Push Ups
9 Deadlift 275/185
20 Push Ups
A CrossFit Comic Strip About Murph Day-By "Samul James Miles"
Since all the trainers will be at the Olympic Lifting Seminar this weekend-there will be no classes on Saturday or Sunday. Get your fill this week and it will be business as usual next week.
Sunday, May 3, 2009
Tim after Full Murph with his Firefighter gear (Boots Pants with Suspenders and Jacket!) Time 59:50! Way to go Tim, we are all proud of you and honored to have you as part of the C3 family.
Pushing through the 200 push ups!
Chris, (doing the pull up in this picture and on the far left in the group picture) came for the Baseline but couldn't resist the challenge of Murph-he didn't let anything stop him and showed tremendous determination. He completed the entire workout and earned a lot of respect. Welcome Chris-cant wait to see what you can do after several months of CrossFit!
The Crew From Sandwich High School and Mr. Sykes-Nice guys and all strong athletes!
Upwards of 90% of our athletes ended up doing Murph and all of the feedback was awesome! That was definitely a great and memorable time at C3. When will we see Murph again? Time will tell-for now tell us what you thought in the Comments
Monday
WOD
Work up to a 1 Rep Max Squat Clean and Jerk followed by...
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
CrossFit L.A. Annie
Speal a favorite for this years games who can also do 96 consecutive pull ups does Annie.
Pushing through the 200 push ups!
Chris, (doing the pull up in this picture and on the far left in the group picture) came for the Baseline but couldn't resist the challenge of Murph-he didn't let anything stop him and showed tremendous determination. He completed the entire workout and earned a lot of respect. Welcome Chris-cant wait to see what you can do after several months of CrossFit!
The Crew From Sandwich High School and Mr. Sykes-Nice guys and all strong athletes!
Upwards of 90% of our athletes ended up doing Murph and all of the feedback was awesome! That was definitely a great and memorable time at C3. When will we see Murph again? Time will tell-for now tell us what you thought in the Comments
Monday
WOD
Work up to a 1 Rep Max Squat Clean and Jerk followed by...
"Annie"
50-40-30-20-10
Double Unders
Sit Ups
CrossFit L.A. Annie
Speal a favorite for this years games who can also do 96 consecutive pull ups does Annie.
Friday, May 1, 2009
We had an awesome time doing Murph today! Congratulations to every one of the athletes that participated! We had some local athletes from Sandwich High School stop by-they were a great group of guys and I will have some pictures and a recap from the day in a follow up post.
Saturday
If you didn't get to do Murph Friday do it today! If you did Murph rest or make up a missed WOD. Also you are more than welcome to come cheer on the 1 o'clock class and just soak in the great atmosphere and community!
Again amazing work today to all of the participating athletes!
Saturday
If you didn't get to do Murph Friday do it today! If you did Murph rest or make up a missed WOD. Also you are more than welcome to come cheer on the 1 o'clock class and just soak in the great atmosphere and community!
Again amazing work today to all of the participating athletes!
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