 |
Fri 31 August 2007
“You can't start a plan, a team, an organization, or a business without stating what you want to accomplish."
-Todd Dodge, Championship Coach
Eugene hung on for 22 straight rounds today...
A Herculean Effort!
WOD: Chelsea/Chester
Each min on the min for 30 min:
5 Pullups
10 Pushups
15 Squats
(Modify as needed but be aggressive!)
Killer Work...
We will hit this again around Thanksgiving!
Lauris reported in from NC with 5r x 5-10-15
Then 15r x 4-8-12 and 3r x 5-10-15
Thu 30 August 2007
“Rather fail with honor than succeed by fraud.”
- Sophocles
0600:
Tabatta-alotta
Squat
Pullups
Push press
Kettlebell Swings
Slamball
Situp
| Name | sq | ch (sell-out_ | pp | kb | sb | sit | tot |
| Karen | 16 | 16 (thin) | 9 (15) | 11 | 10 | 12 | 74 |
| Julie | 10 | 22 (pink) | 7 (15) | 8 | 9 | 7 | 63 |
| Che | 8 | 26 (RR) | 4 (15) | 9 | 7 | 5 | 59 |
| Magoo | 8 | 12(gr) | 7 (20) | 8 | 8 | 8 | 51 |
| Katie | 6 | 15 (gr) | 7 (15) | 7 | 9 | 7 | 51 |
| Adam | 8 | 16 (blue) | 7(20) | 4 | 4 | 4 | 43 |
0645
Push Press x 5
Front Squat x 5
| Name | Push Press | Front Squat |
| Cara | 56 x 5 | 60 x5 |
| Sarah | 60 x 5 | 75 x 5 (85x4) |
| Mel | 70x5 (71x4) | 85x5 |
| Adrienne | 75x5 | ? |
| Jen | ? | ? |
| Andrea | 105x5 | 107x5 |
| Jud | 160x5 | 185x5 |
| Vin | 160x5 | 185x5 |
Wed 29 August 2007
| “There's nothing that cleanses your soul like getting the hell kicked out of you.” - Woody Hayes |
Willie was the early backbone of our program here in Old Town.
He set the Pace and Personality of what we have become today.
Thanks again Willie, you will be missed more than you can imagine...
Tabatta-alotta
Squat
Pullups
Push press
Kettlebell Swings
Slamball
Situp
| Name | sq | ch | pp | kb | sb | sit | total |
| Jack | 22 | 5 | 14(25) | 8 | 11 | 11 | 71 |
| Mike | 14 | 6 | 10(40) | 11 | 11 | 17 | 69 |
| Willie | 18 | 6 | 12(30) | 9 | 11 | 12 | 68 |
| Vinnie | 21 | 3 | 12(35) | 10 | 10 | 12 | 68 |
| Joel | 14 | 4 | 12(30) | 10 | 12 | 16 | 68 |
| Melanie | 14 | 3(2 thin) | 12(15) | 11 | 11 | 15 | 66 |
| Sarah | 12 | 3(2 thin) | 15(15) | 11 | 12 | 13 | 66 |
| Steven | 15 | 4 | 11(25) | 10 | 10 | 15 | 65 |
| Leslie | 18 | 2 | 12(15) | 10 | 10 | 12 | 64 |
| Elizabeth | 14 | 3 | 9 (20) | 11 | 10 | 14 | 61 |
| Matt | 15 | 4 | 15(30) | 6 | 10 | 10 | 60 |
| Eugene | 15 | 5 | 12(40) | 7 | 11 | 10 | 60 |
| Vivek | 15 | 2 | 10(20) | 6 | 10 | 14 | 57 |
| Kevin | 12 | 3 | 10(25) | 8 | 9 | 10 | 52 |
| James | 12 | 2 | 9(20) | 8 | 9 | 11 | 51 |
| Jud | 13 | 2(blue) | 11(40) | 8 | 8 | 8 | 50 |
| Robin | 10 | 3(blue) | 9(15) | 8 | 8 | 8 | 46 |
| Noelle | 10 | 2(green) | 8 (15) | 9 | 10 | 7 | 46 |
| Cara | 8 | 2(green) | 8 (15) | 9 | 10 | 8 | 45 |
Tue 28 August 2007
Our outdoor Saturday class has been cancelled
Starting Saturday September 8th we will hold an indoor workout at 0900
The workout will be a build-up for our fund raiser on September 29th
'Fight Gone Bad' to help Fight Prostate cancer
EVERYONE is Welcomed to attend!
It would be great to have our seasoned CrossFitters working side-by-side with those experiencing CrossFit for the first time. Please come out and enjoy the camaraderie
The workout will be a scaled version of FGB, but still a challenge!
SO again, Our FREE Workout series in September:
Sept. 8th
Sept. 15th
Sept 22nd
and....
The BIG day....
September 29th - Full bore FGB!
Workout is from 0900 - 0955
Athletes For a Cure:
or
Team T-T 0600
1. As many Rounds as you can in 10 minutes:
3 Chins
6 Pushups
9 Situps
12 Squats
2. WOD; Fight Prep
In this workout you have THREE stations - You move through each station after 60 seconds. This is a non-stop circuit . Today is 3 rounds. The stations are:
- Kettlebell Swings
- Box Jump
- DB Thrusters
3. Tabata Slamball
| Name | Fight Prep |
| Laura | 157 |
| Magoo | 118 |
| Julie | 114 |
| Katie | 110 |
| Che | 98 |
| Adam | 76 |
Team Barbell 0645
Today we dialed in on bar path, tension, and form
Deadlift 70% x 5x5
Press 70% x 5x5
Mon 27 August 2007
-Don Miguel Ruiz
“We search for everything we believe we don’t have, not knowing that everything we are looking for is already inside us. We are born with it.”
Congrat's to Mike who has put in some amazing work over the last several months. He continues to be a top performer from both a strength and conditioning standpoint.
He has also dropped a solid 10lbs by embracing the Zone.
In a recent PT test, Mike ran a 1.5 mile in 9:51 despite very little running in his training, only CrossFit.
Mike lays it all on the line every time he walks through the door.
His mental toughness and fortitude is the stuff of legends.
He has been pushing the physical extremes for over 20 years...
Think he is done progressing yet?
Not by a long shot...
Thus the beauty of CrossFit.
It challenges the raw beginner and seasoned vet alike.
Inspiring work Mike!
Flickr Gallery Slideshow of today's WOD
Things to look at:
How high we are pulling the bar...
Most of us are hitting a power clean and dropping into a squat.
Also, are arms bending before hip extension?
2. Hang Squat Clean Work:
Line of pull - Whip elbows fast - Dive shoulders to the bar
3. WOD: Roll the Dice...
Roll Dice, perform prescribed exercises with number on Die.
As many Rounds as you can in 12 minutes
Rest 2 Minutes
Repeat
2 = Dumbbell Thrusters x 12
3 = Slamball x 24
4 = Ring Pushup x 12
5 = Situp x 24
6 = Hang Squat Clean x 12
Name
Total # of 'Lucky' Exercises
Adrienne
28
Mike
26
Willie
26
Eugene
26
Steven
26
Sarah
23
Leslie
23
Kevin
23
Ray
22
Vinnie
22
Jack
22
Matt
22
Joel
22
Karen
21
Vivek
19
Elizabeth
18
Noel
17
James
16
Keturah
16
Sat 25 August 2007
“No coach has ever won a game by what he knows; it's what his players know that counts.”
- Paul “Bear” Bryant
I love this quote.
It really boils it all down to the bottom line; athletes perform to the level of coaching they receive.
If athletes aren’t performing its time for the coach to increase his knowledge or improve coaching skills.
Have I prepared you to succeed?
Do you have the knowledge, the tools, and the proper training to get the job done?
I love coaching for a lot of reasons…
One of which is the immediate feedback I get.
Either you’re kickin’ butt or I’m doing something wrong.
Everyone is progressing, some faster than others...
How can I step up?
What do you need to continue to grow?
During the last Week of September (27, 28, 29th) we will team up with CrossFit affiliates Worldwide to compete in the famous 'Fight Gone Bad' Workout. We will all gather for one cause; to raise money for Prostate cancer research. I have set a goal for us as a team; $7,500. I set that mark with the frame of 50 people raising $150 each. For every recruitment under 50 people a team member will have to double their donation efforts. Will you join us? Join our team or donate today Thanks. ~ Jerry Hill
1. Short Sprint and Ladder Jumps
For Time
Sprint 40 yards
2 Squat Jump
Sprint 40 yards
2 Jumping Lunge (each leg)
Sprint 40 yards
4 Squat Jump
Sprint 40 yards
4 Jumping Lunge (each leg)
Sprint 40 yards
6 Squat Jump
Sprint 40 yards
6 Jumping Lunge (each leg)
Sprint 40 yards
8 Squat Jump
Sprint 40 yards
8 Jumping Lunge (each leg)
Sprint 40 yards
10 Squat Jump
Sprint 40 yards
10 Jumping Lunge (each leg)
Adrienne: 4:05
Mike: 4:08
Willie 4:08
2. Strength Ladder; Chins and Dips
For Time
1 Pullup
10 squats
1 Dip
2 Pullup
10 squats
2 Dip
3 Pullup
10 squats
3 Dip...
Keep laddering up until you hit 10 reps
Mike: 10:50
Willie: 14:00
Adrienne: 9 at 16 min (ripped a callous)
Fri 24 August 2007
Another great Friday at CrossFit Challenge...
Everyone got to work on the muscle-up today...
On Danny's last day before heading back to College he muscle-ups!
Joel hits 7 Muscle-ups!
Chriss hits 7!
Ray takes a stab at the leader board and matches his best of 8
Adrienne and Andrea are closing in...
Melanie has been a part of the team since day one.
She is the CrossFit social director and one heck of a lifter!
Her animated and stylish liftin' is equally matched by her gritty performance…
She has also developed an excellent eye for coaching!
Her continued support for her team is a staple…
Best of all she just plain keeps it FUN!
###
I downloaded today's photos on Flickr
You gotta click through to see this Killer 800 pixel Slideshow of today's action!
On the bottom left hand side you can speed up the slideshow or slow it down...you can also scroll through manually.
Let me know what you think;
1. Muscle up work; The Transition
2. WOD; Fight Prep
In this workout you have FIVE stations - You move through each station after 60 seconds. This is a non-stop circuit . Today is 3 rounds. The stations are:
1. Pullups
2. Box Jump (26" or 20")
3. DB Push Press (individually prescribed)
4. Kettlebell American Swing (45lb or 26lb)
5. Air Squat
As a Motivator we added a multiplier to the Chins depending if you did them assisted or unassisted.
Green band x .6
Small blue x .7
Pink band x .8
2 thin band x .9
Very thin band x 1
Full Chins x 1.5
| Name | Score |
| Andrea | 406 |
| Adrienne | 390 |
| Chriss | 387 |
| Steven | 362.5 |
| William | 353.5 |
| Ray | 349.5 |
| Danny | 337 |
| Eugene | 332 |
| Karen | 329.2 |
| Joel | 322 |
| Kevin | 312 |
| Melanie | 311.5 |
| Sarah | 306.1 |
| Tom | 286 |
| Vivek | 269 |
| James | 251 |
| Beth | 242.2 |
| Cara | 237 |
| Robin | 217.2 |
Thu 23 August 2007
"Everything you have ever learned, you learned through repetition...
Practice makes the master."
- Don Miguel Ruiz
Team T-T 0600
Click for Picture Slide show, 0600
1. Couplet: Slamball and Dumbbell Push Press
Slamball 20 sec of work
10 sec of rest
DB Push Press 20 sec of work
10 sec of rest
*Repeat for 6 rounds*
2. Barbell snatch: Work line of pull and overhead catch
3. 20 minutes as many rounds as you can:
Seven - Eleven
Barbell snatch x 7
Box jump x 11
Chins x 7
Jumping Dips x 11
|
Danny: 7.25 Laura: 6 Julie: 5.25 Magoo: 5
|
###
Team Barbell Power: 0645
Gallery Slide show 0645; Barbell fr sq and pp
Front Sq: 3 sets x 5 repsPush Press 3 sets x 5 reps
| Name | fr sq | pp |
| Cara | 60x5 | 55x5 |
| Melanie | 85x5 | 70x5 |
| Adrienne | 95x5 | 75x5 |
| Jen | 105x5 | 75x5 |
Wed 22 August 2007
I'm fooling around with some different features...
In this slide show you can change the rate at which the pictures appear.
Scroll to 2 or 3 seconds for a faster viewing…then hit ‘play’.
“Age wrinkles the body. Quitting wrinkles the soul.” - Douglas MacArthur
1. Partner Slamball x 30 seconds each x 3 rounds
2. Barbell Snatch Form Work:
Line of Pull
Jump and land with Bar in overhead support, active shoulders
Remember to drive the hips, shrug, and dive
Be aggressive!
3. WOD: As many rounds as you can in 20 minutes
9 x Barbell Snatch
9 x Dumbbell Thruster
9 x Pullups
9 x Jumping Muscle-ups/Dips
9 x Jumping Lunge (each Leg)
| Name | Rounds |
| Robin | 3 |
| Cara | 3.2 |
| Vivek | 3.2 |
| Kevin | 3.8 |
| Sarah | 3.8 |
| Melanie | 3.8 |
| Beth | 4 |
| Katie | 4 |
| Steven | 4 |
| Leslie | 4 |
| James | 4 |
| Joel | 4.2 |
| Andrea | 4.2 |
| Elizabeth | 4.2 |
| Paul | 4.2 |
| Vinnie | 4.6 |
| Rob | 4.6 |
| Eugene | 4.8 |
| Jack | 5 |
| Chriss | 5 |
| Adrienne | 5 |
Tue 21 August 2007
"The strongest oak tree of the forest is not the one that is protected from the storm and hidden from the sun. It's the one that stands in the open where it is compelled to struggle for its existence against the winds and rains and the scorching sun."
- Napoleon Hill
Team T-T 0600:
Laura hits 6 solid Pullups!
21-18-15-12-9-6-3
Kettlbell Swings-Dumbbell Thruster
Leslie: 9:37 25lb-15lb
Laura: 14:47 35lb-20lb
Team Barbell 0645:
Many, many Personal Records today!
Max single: Deadlift-Press
*Personal Record
| Name | DL | Press |
| Jen | 235x1* | - |
| Adrienne | 155x3 | 65x3 |
| Sarah | 155x1* | 50x1 |
| Cara | 155x1* | 50x1* |
| Melanie | 155x1* | 60x1* |
| Keturah | 215x1* | 75x1* |
| Chriss | 345x1 | 155-150 (miss) |
| Jud | 405x1* | 185-180 (miss) |
| Vinnie | 405x1* | 185x1* |
Mon 20 August 2007
“If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month.”
- Theodore Roosevelt
|
Record Board: Joel Muscle-ups! (for 2 reps!) Stay tuned for a new onslaught of muscle-ups in the next month! |
21-18-15-12-9-6-3
Box Jump-Dumbbell Push Press-Kettlebell Swing
| Name | Time |
| Steven | 11:03 |
| Elizabeth | 11:50 |
| Danny | 12:11 |
| Jack | 12:27 |
| Rob | 12:40 |
| Sarah | 13:01 |
| Chriss | 13:28 |
| Karen | 14:20 |
| Andrea | 14:35 |
| James | 17:40 |
| Kevin | 7:10 (mod) |
| Cara | 10:38 (mod) |
Sat 18 August 2007
Our New Tee-Shirt Design is in; Come Get One!
Leslie was cranking out Dips today like a Champ!
Her work ethic and progress has been OUTSTANDING!
She is a fine blend of strength, speed, and endurance...
Her thirst for CrossFit knowledge will lead to continued improvement in the future...
(Our next 20 pullup Woman?)
We scaled the workout to 3 levels today - The progression of the workout goes vertically, stay in one column only - The First Number is Chins and Dips, the second number is Walking Lunges, the run is 400 yards.
Sarah and Keturah pushed side-by-side today!
Jack tore through the pullups today...literally
Mike gets a good 'lifting shoulder' or 'active shoulder' before each repetition - This not only protects the shoulder from injury it also sets him up for a HARD aggressive initial swing and pull with the lats.
21:12 Keturah (Hard)
21:12 Sarah (Hard)
30:55 Jack (Insane)
31:35 Leslie (Insane)