Wednesday

WOD

A. 'Dutch's Challenge'
Max reps of Fran weight thrusters without taking the bar off the rack position. This is a fun competition between a dozen or more affiliates across the country. The winners get a virtual trophy for the next month.

B. AMRAP 3 Minutes rest 1 minute 4 Rounds
5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 SDLHP 95/65

The "Bottom" of the Kip (Notice the still from the video below how the guy in the yellow shorts is in the same position)


Tuesday

WOD

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Make it a goal to pick a minimum pace on the 400m run and a minimum number of pull ups per round.


Kipping

Monday

WOD

Front Squat
3-3-3-3-3

Why front squats? Easy, better leg function, work on mid line stabilization, balance and explosive power. They're harder to than the normal squat because you have to maintain a more upright position throughout the movement-(mid-line stability). We still over head and back squat but the front squat has unique benefit. Note that her hands are not gripping the bar, rather it is atop the shoulders. 3x5 means we're shooting for our 3 rep max in the front squat. Warm up with a reasonable amount, then start your 3's with a weight you can reasonably do for 3 reps and bump the weight up until you can just barely perform 3 reps.

"Low intensity on the max effort days will blunt strength
gains in the same way that low-intensity efforts on a
chipper will blunt met-con development
A day that asks for 5 sets of 5 deadlifts is asking for
you to achieve a 5-rep max on that day. In order to get
strong, you have to BRING IT on the 3-3-3-3-3, 5-5-5-
5-5, and 1-1-1-1-1-1-1 days! If you have any desire to do
anything extra after you finish a strength workout, you
didn’t go hard enough."
Jeff Martin

Friday

WOD

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Thursday

WOD

10 Rounds for Time
2 L Pull Ups
3 Strict Pull Ups
5 Kipping Pull Ups

Finisher
Work On Knees To Elbows and do 3 Sets Coupled With Back Extensions Then Run Your Fastest 400m Sprint

Poison Cookies – Nestle Recalls Tollhouse Cookie Dough


Three months after scores of young women across the country began to fall ill with a particularly nasty strain of e-coli, Federal health officials manged to piece together the puzzle and discover that the root is Nestle’s refrigerated cookie dough products, eaten raw.
The contaminant casuing the problem is E. coli O157:H7. It causes abdominal cramping, vomiting and a diarrheal illness, often with bloody stools. Most healthy adults can recover completely within a week. Young children and the elderly are at highest risk for developing HUS, which can lead to serious kidney damage and even death.

It sure was a great day at C3-despite this unrelenting rain. Rich and Adam met for the first time and it was as classic a battle as I hoped. (Completely friendly of course-but it was soooo fun to watch and pandora played "Highway to Hell!") Congrats to Rich for a 275lb power clean! Later on several new people learned the power clean for the first time and all did really well with it! Liz hit a big Pr with 95lbs! My shero, Ninja Jane did the 90 pull ups Rx'd!!! Look out because she is making a terrifyingly splendid comeback from the shin splints and I predict that she will run a 3 minute mile in the next couple of weeks! Ok, I guess we will all have reason to celebrate if she just plain old gets basic function back.

Wednesday (From the spelling guru who came up with Bologna and Colonel)

WOD

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

As always scaling is expected and totally cool. If we need to elevated push ups will be a sub for the bench.

Some pertinent thoughts from the Dutch Man http://www.dutchlowy.com/blog/

The way i see it, in Crossfit, there are two kinds of weaknesses. You are either too weak or too “out of shape.” Or both.
How do you know which one you are? Think about Fran or Grace or anything else that is loaded. Do you finish the workout with the feeling that you could have gone faster if only the weight had been lighter, or do you feel like the weight was light, you just couldn’t breathe?
I’ll wait while you visualize yourself mid Fran.
Lets now take this knowledge and apply it to your training. This may be obvious to some of you but if the weight feels heavy we need to get stronger. Yes lift Heavy, in dedicated strength work and in conditioning. Overload yourself for a couple weeks and see what happens to that 95lbs. I bet it gets lighter.
If the weight is easy but you just can’t breathe lets attack your conditioning. Lets be aggressive about it. I would take the workouts that gas you quick and play with those movements. ex: Thrusters, burpees, clean and jerk etc.
Punish yourself with high intensity and see where your conditioning improves. Because you are strong you probably like lifting so i wouldn’t take that out but your focus should be on conditioning.
If you are weak in both. See both answers above and combine.

Post to comments-who do you recognize from the following photos?

Atomic Punch!!!


Tennis Anyone?


?????


Tuesday

WOD

1-1-1-1-1 Power Clean

For time:
40 Wall-ball shots
40 Pull-ups
30 Wall-ball shots
30 Pull-ups
20 Wall-ball shots
20 Pull-ups

or

35
25
15
C2B Pull Ups and Wall Ball to a 12ft Target for Males 20lbs, 10ft Females 14lbs

There will not be an a.m. class on Thursday.

Monday

Warm Up

2-3 Rounds 5-15 Reps Each
Pull Ups
Dips or Push Ups
Overhead Squat (Bar or PVC)
Back Ext.
Sit Ups

Samson Stretch
Mobility

1 time through the Snatch Progression

WOD

Snatch

3-3-3-3-3

Finisher

Row Your Fastest 500m

Sunday
3:00 Make Up a Missed WOD or practice some skills and technique.

The following was taken from the CrossFit Journal Link on the right. Take a few minutes and dig into that groundbreaking article that changed the way people exercise!

■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but not body fat.

A Theoretical Heirarchy of Development

A theoretical hierarchy exists for the development of an athlete. It
starts with nutrition and moves to metabolic conditioning, gymnas-
tics, weightlifting, and finally sport. This hierarchy largely reflects
foundational dependence, skill, and to some degree, time ordering
of development. The logical flow is from molecular foundations,
cardiovascular sufficiency, body control, external object control,
and ultimately mastery and application. This model has greatest
utility in analyzing athletes’ shortcomings or difficulties.
We don’t deliberately order these components but nature will. If
you have a deficiency at any level of “the pyramid” the compo-
nents above will suffer.

Friday

30 Muscle Ups For Time

Scale With Either 3:1, 2:1 or 1:1 Chest To Bar Pull Ups and Ring Dips


Finishers
Sit Ups & Back Extensions

Thursday

WOD

"Kelley"

5 Rounds For Time
400m Run
30 Wall Ball 20/14
30 Box Jumps 24

Tommy Kono is one of the most successful Olympic lifters to come out of the U.S. From Hawaii. Nicole sent me this link a little while ago. It is written with o-lifters in mind but it has its applications for a CF facility-enjoy and I hope we can all take a piece of the spirit this was written in when it comes to the equipment at C3
IF I HAD MY WAY
by Tommy Kono

If I had my way, the weightlifting area would be treated like a "dojo" as the martial arts students would use their area and equipment for training.

The entire area would be treated with respect from the bar to the barbell plates, from the chalk box to the platform.

The barbell bars would never have the soles of a lifter's shoe get on it to move or spin it, no more than you would place your shoes on the table top. The bumper plates would never be tossed or stepped on.

The barbell will always be loaded with double bumper plates on each side whenever possible to preserve the bar and the platform. The purpose is to distribute the load over two bumper plates instead of one with an assortment of small iron plates.

The barbell lifted would never be "thrown" down or dropped from overhead except for safety reasons. The hands will guide the bar down in a controlled manner as it is in a contest.

Anger from a failed lift will be controlled so no four-lettered words would be used.

Instead the energy for the anger will be directed for a positive result.

A good Olympic bar will never be used on a squat rack for squatting purpose. There is no need to use the good bar on the squat rack where it could ruin the knurling or cause the bar to be under undue stress, damaging the integrity of the quality of the bar that makes it straight and springy.

When a lifter finishes using the area for training, it would be left neat and clean with the barbell bars and plates properly stored.

Imagine how it would be if you did not have the gym to work out in and had to go to one of the spas, health clubs or fitness gym to practice Olympic lifting.

Imagine if you did not have a "good" Olympic bar and bumper plates for training.

Imagine if all the equipment was your very own and you had to replace it if you or someone damaged it by abuse - the money coming out of your own pocket.

Treat the Olympic barbell bars, bumper plates, platforms and any items used for training or competition with respect.

Development of a strong character begins with respect even for innate objects.

Character Building begins with Respect and Responsibility.

Wednesday

WOD

Press

5-3-1-1-1-1-1

Don't Lean Back Too Far-But Some Is An Option...Either Way Be Active And Get That Head Through!






Hope for Diabetics? Through a Ketogenic Diet?


The Link For Dr. Bernstein
http://www.diabetes-solution.net/about.php


Antother Disease that has been helped tremendously by the ketogenic diet is epilepsy. Here is some information from www.epilepsyfoundation.org

About a third of children who try the ketogenic diet become seizure free, or almost seizure free. Another third improve but still have some seizures. The rest either do not respond at all or find it too hard to continue with the diet, either because of side effects or because they can't tolerate the food.

A side benefit of the diet is that many parents say their children are more alert and make more progress when on the diet, even if seizures continue. Sometimes a small amount of seizure medication is started again after the diet is stopped. However, some children may be able to stay seizure free without any further treatment. If the seizures return, the doctors may recommend putting the child back on the diet.

Deja Vu? Deja Vu?

Tuesday

Squat

5-3-1-1-1-1-1

How Strictly Should You Diet?

Monday

WOD

Deadlift

3-3-1-1-1-1-1

Advice for Adult Beverages From Robb Wolf

Congratulations Mike and Merry!!!

Mike McGuire ties the knot tomorrow!


Last night I Drank Tequila, ate Fried food and killed some fudge and candy filled ice cream! Today I attended the CrossFit Nutrition Certification...Last night was not the last time that I will eat that way-learn more at our up coming recap! We will announce the day and time soon-make sure that you attend and bring anyone and everyone-from your neighbor to strangers at the grocery store!

There will be links and gobs of info from Robb Wolf-the man when it comes to all things nutrition! Check out his blog at robbwolf.com



I know we have been hitting met-cons really hard. Well hopefully you can bear with me. I put a great deal of thought into the programming and have overarching goals in mind. Stick with me and you will become fitter! (as a side note this week won't have so many met-cons)

No Saturday Class!!! We will be in Boston on Saturday at the Nutrition Certification with Tim and Nicole. We will see you on Sunday if you want to make up a missed WOD. If you want to do a workout from home do a 5K or Tabata Squats, pushups and situps. Have a great Saturday!

Reminder-No Saturday Classes

Warm Up
Burgner Warm Up & 2 Rounds of Proprioception

WOD
Day 2 WOD From The Mid-Atlantic Qualifier

21-15- and 9 reps, for time of:
95 pound Squat Snatch (65 pounds for women)
Chest to bar Pull-ups

One of the best snatchers on the planet.

Feeling Frazzled?


Warm Up
Hurdles With Crawl Return

WOD

AMRAP 15 Minutes
1 Gasser
12 Box Jumps 24"
12 Knees To Elbows

Pick a Finisher from your goals.

check out the before and after picture and the tale behind it by pasting this link into your browser

http://www.crossfit.com/cf-affiliates/

Another One From Texas

Warm Up

Ball Conga Then Catepilliar
Review C&J And Work Up to Working Weight

WOD

Texas Qualifier WOD 1

3 Rounds For Time

10 Squat Clean & Jerk (105lbs women / 155lbs men)
Row 500m

Remember That Really Hard WOD from Monday?

We Are Only Holding 4PM and 5PM Class Tuesday

Nice work to everyone who did the WOD today! The 6pm Snatchers did great and I an clearly see that we will all make great strides over these next 10 weeks! After this 10 week cycle we will do a 10 week cycle with the Clean and Jerk. This could be a regular thing!

Warm Up C. Then
Work Up In Weight on Squats

WOD
Squat 3x3 followed by...

Texas Qualifier WOD 2
50 Chest to Bar Pull ups
50 Burpees


Finisher Push Ups Hand Stand Push Ups or Ring Dips

Again we have some standard warm ups that we have categorized and covered in yesterdays post. The new post WOD work 'Finishers', that I hope becomes a trend was covered a couple days ago.

Monday

Warm Up B. (See List Below)

Review The SDLHP
& Movement Standards

WOD

"Texas Qualifier 3rd WOD"

21, 15, and 9 reps of

Box Jumps (24 inches)
KB Swings (1 pood women / 1.5 pood men)
Sumodeadlift Highpull (65lbs women / 95lbs men)

Finisher Snatch Progression

O-lifting Class at 6pm Week 2 Of The 3x8 Snatch Workout



The essential features of our warm-up are that they
include a stretch and major hip/leg extension, trunk/hip
extension and flexion, and pushing and pulling movements.
The combinations are limitless and might include more
challenging movements like good mornings, hollow
rocks, rope climb, or handstand push-ups in place of back
extensions, sit-ups, pull-ups, and dips. The movements
used will largely depend on your athletic development,
but over time the more challenging movements can be
included without being a whole workout.


Benefits of the CrossFit Warm-up
-Elevates body temperature
-Elevates cardiorespiratory rate
-Incorporates stretching
-Develops critical functions/movements
-Works whole body
-Prepares for rigorous athletic movements


One consequence of a warm-up like this is that bigger
numbers of pull-ups, push-ups, sit-ups, and other
calisthenic movements will ensue. Before anyone gets 25
pull-ups, three sets of 10 will have to be a breeze. Your
max set of pull-ups, sit-ups, push-ups, dips, rope climb
(fastest climb/most consecutive trips), and handstand
push-ups will be a multiple of the number that doesn’t
tax you beyond a warm-up. Some coaches have called
this “synaptic facilitation”, Pavel called it “greasing the
groove”; we call it “practice”. (It is our contention that
all exercises have a stronger neurological component
than is commonly recognized.)





Here is a list of what have become some of our standard Warm Ups-Got a good warm up idea that could become an instant classic? (Expect to hear from Tim!) Post it to the comments! What's your favorite type of warm up? The Samson Stretch is demonstrated in the Video at the end.




A. The Official CrossFit Warm-up (Usually 3 sets of 10)
Samson Stretch
Overhead Squat
Sit-up
Back Extension
Pull-up
Dip




B.
30 seconds amrap double unders
30 Seconds Mountain Climbers

25 seconds D/u try to beat the #from 30 sec.
25 Seconds Mountian Climbers

Lunge 10 steps
10 perfect push-ups

20 Seconds double unders
20 seconds mountian climbers

Jumping pull ups 30 seconds

Samson stretch

C.
Run 200m
15 squats slow and low
15 Mountian Climber Push Ups- slow and low
return 200m Backward and sideways
Samson Stretch & Mobility

D.
Ball Conga w/various return options
followed by samson and mobility

E.
4,6,8 way hurdles w/various return options

F.
Proprioception (pronounced -PRO-pree-o-SEP-shun); fromLatin 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.

"Proprioception"
Complete x rounds for time of:
10 squats with your eyes closed
10 push-ups with your eyes closed

An absolute Fire Breathing Machine-prior to a WOD

Educate Yourself and Progress Faster

Why You Need To Train Even If You Are Injured-This is a preview from the CrossFit Journal. If you are serious about CrossFit and want a fantastic and cheap resource-subscribe right now-it will be the best 25$ you ever spent.

Cut and paste this address into your browser

http://media.crossfit.com/cf-video/CrossFitJournal_KellyStarret_AcutePart1_pre.mov

The latest Journal article is about how to scale WOD's here's a teaser!
It’s also critical to scale weight on workouts. You need to evaluate the point of the WOD. In CrossFit, one-rep max days exist for a reason: to build strength while struggling with a heavy load. If the WOD calls for 30 clean and jerks at 155 pounds, it’s clearly a met-con WOD. If you turn the workout into 30 single reps with a minute rest between them, you’ve missed the point. Lowering the rep count, altering the movements themselves, and tinkering with round and rep prescriptions are other options.

Other Blogs are a fantastic resource as well-The guys at San Francisco CrossFit recently had a 2 part post about incorporating 'finishers' after you have completed a WOD here are some of their ideas and some highlights...


Once you've established your weaknesses, the finisher can be an excellent time to continue to work on these areas of difficulty. The ideas you formulate do not have to be exact here. The doing is what's important.

#1)A few sets alternating of weighted back extensions and L-sits.

#2)A few sets alternating of Handstand holding and deadhang pullups.

#3)One set of one of the following: Max Pushups/Dips/Pistols/HSPU/Muscle-Up etc.

#4)On heavy days, a back-off set after your work sets with about 60-75% of your effort with flawless technique.

#5)One all-out 400m run, or two-all out 100m runs (one there, one back).

#6)Best box/broad jump.

Say, you have a weak upper body? Time to break out the deadhang/weighted pullups or some sort of press. A few bouts of feet-free rope climbs are great too.

Not enough wind in the sails? Rally for one or two short sprints after your workout or one mid-distance sprint (think 500m Row or 400m Run).

Worried you're not as explosive as you'd like to be? A few sprint-starts or max vert/broad jumps oughtta help out.

Pick one or two of the things you need attention on and add an appropriate finisher for a few weeks.

Friday

WOD

'Barbara'

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats

5 Rounds with 3 Min Rest Between Rounds

The simple and wonderful air squat

I just wanted to say that it has been really exciting having the community expand and everyone who has recently joined us is making it even better! It is great having Chelsea, Will, Rich, Chris and Colin with us before they pursue their goals and educations again in the Fall.


Warm Up

Hand Stands
Ring Rows
Practice The Over Head Squat And Review The Points Of Performance

Back Squat or Over Head Squat 3x3

Jeremy
21-15-9
OHS 95/65
Burpees

There was an arm wrestling video on CrossFit.com tonight so I thought that I would show you these little gems. Some people have said that they can make the worst of days better simply by watching these videos....

Warm Up

400m 4 Way Run
Sprawls
Groiners

Practice Clean Technique

Last Chance Qualifier Workout 3 (from the Northeast Regional Qualifiers)
10, 9, 8, 7, 6, 5, 4 3, 2, 1 reps for time of:
Power Cleans (155lbs for men / 105lbs for women)
Pull-ups (Chest to Bar)
KB Swings (24kg men / 16kg women - A 55lb DB men / 35lb DB women can be substituted if no kettlebell is available)

Many of the competitors who did this workout couldn't finish before the 15 minute cutoff. The fastest times were sub 11

Description of the standards video cut and paste this address

http://media.crossfit.com/cf-video/CrossFitGames09_LastChanceStds_PCPUKBS.mov

This was the fastest time submitted for the last chance qualifier...

Peter Egyed CrossFit Last Chance WOD#3 10:34 from CrossFit Fury on Vimeo.

Tuesday

Warm Up

Hurdles With The Bear Crawl Return
Start Light and Work Up To Heavy Thruster

WOD

Thruster 3x3 followed by...

"Jackie"
1K Row
50 Thrusters 45lb barbell
30 Pull-ups

This was the second workout for the last chance qualifiers for the crossfit games 2009
The standards are found at this web address simply cut and paste for the "Jackie" Video.

http://optimumperformancetraining.blogspot.com/2009/04/wods-and-standards.html

'Bionic'