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Remember to see our June Workout Page...

Thu, 31 May 2007

Lift of the Day:

Ketura Deadlifts 165 lbs x 2!

 

 

Video of 070531 WOD

A look at form and where we can improve:

 

1. Stick Work

2. 5 min Dumbbell Snatch Test (from floor)

3. Heavy Deadlift of the Day (1-3 reps, 1 top set)

4. Speed Deadlift War

Load = 70% of max triple

3 reps at a time - You go, your partner goes x 8 rounds

5. Playing on the rings

 

How would an increased load affect your rep count and total tonnage?

Name	reps	load
Judson	54	40lb (2160 tonage)
Ryan	52	40lb (2080)
Lauris	72	20lb (1440)
Andrea	64	20lb (1280)
Sarah	50	20lb (1000)
Keturah	30	20lb (600)
Leslie	30	17.5lb (525)
Steve	55	30lb (1650)
William	60	25lb (1500)
Ray	52	25lb (1300)
Vinnie	50	25lb (1250)

 

Wed, 30 May 2007

New Record Board Entry:

Elizabeth gets her first Chinup!

 

 

SFC Matthews; Team Baghdad

 

On Memorial Day SFC Matthews did a 20 kilo ruck with 55lbs.  Only 25% of those participating dared carry this amount of weight under the extreme conditions.  The Baghdad heat was in full effect and by the half-way mark some dropped out, all others dropped the Ruck. 

 

Delirious but determined Bobby forged on....

 

During the last stretch, incapable of even talking and with one of his guys staying close by to ensure safety Bobby finished at 4:04, almost an hour slower than his previous time.

 

Conditions affected his final time but it could not touch his indomitable spirit.

 

Moved by his tenacity, one of his guys took these photos and paid tribute.

 

 

1. CrossFit Warmup:

30 seconds each station, non-stop clock:

Chinups - Ring Pushups - Situps -Squats x 3rounds

Rest 2 min

Repeat

(So total it is: 6 min circuit - 2 min rest - 6 min circuit)

 

2. A Real Puker...

0600:

Overhead Dumbbell Lunge x 5 (each leg)

Burpees x 10

Kettlebell Swings x 15

Squats x 20

0700:

Overhead Dumbbell Lunge x 6 (each leg)

Burpees x 12

Kettlebell Swings x 18

 

Name	Warmup	Puker
Jud	215	?
Elise	343	5
Ryan	332	8
Eugene	343	?
Cori	224	?
Robin	238	4
Andrea	225 (split)	7.5
Karen	254	4.25
Joel	220	?
Sarah	325	5.25
James	287	4
Keturah	220	3.5
Leslie	254	6
Lauris	289	6.25
-	0700	-
Willie	370	8
Sean	280	4
Rick	285	4.5
Vinnie	268	4.33
Paul	281	4
Jack	280	5.33
Natalie	197	-
Elizabeth	308	4.33
Noelle	135	2.5

 

Tue, 29 May 2007

Interval Training hurts so bad it'll make you question your sanity...but gutting through it always pays dividends. 

 

Today we sandwiched some max effort work between 2 couplets...it was some of our best work to date.

 

Congrat's on your hard fought progress!

 

New Record board entries:

Ryan Hits his first Muscle-up!

Jen hits her first Muscle-up and is the first woman on our board!

 

 

 

A. Warm-up Dumbbell Couplet

1. Dumbbell Hang Power Clean x 5

2. Dumbbell Thruster x 5

*As many rounds as you can in 5 minutes*

 

B. Black Box Focus lift

Strict Barbell Press x 3-5 reps; straight to barbell push press x 3-5 reps

*Gradually work heavier for 6 Rounds*

 

C. Dead-Slam: 21 - 15 - 9

Deadlift

Slamball

 

Name	Dead-Slam Time
Lauris	5:00 (95lb Deadlift)
Sarah	5:09 (85lb DL)
Willie	5:09 (155lb DL)
Ryan	5:17 (185lb DL)
Jud	5:43 (205lb DL)
Ray	5:43 (155lb DL)
Leslie	6:46 (DB snatch x 10r (15lb) and Pullups x 10r (medium band) x 5 rounds

 

 

Thu, 24 May 2007

We have added a classic CrossFit Couplet to the end of our Tuesday and Thursday Workouts.  We will post up some Fran and Diane Records on our White board!

 

Some new additions to the record board:

Willie: 5 consecutive Muscle-ups!

Lauris: Fran as prescribed!

Andrea: Our first homegrown pullup!

 

 

3 different start positions on the Deadlift; all 3 could use a slight modification

 

1. Bar closer to body

 

2. less knee flexion

 

3. More knee flexion

  

Further notes on the photos:

1. Willie tends to get the bar too far out in front; he then feels the pull more in his back.  When he stays in tight it's a smoother pull with more hamstring/glute involvement

 

2. Vinnie has some flexibility issues; he compensates by too much knee flexion and then finger tipping the bar.  We’ve had him pulling from blocks and he's made progress so we had him pull from the floor today.   Lets go back to the blocks and get that strong start position

 

3. Ray tends to round out when the weight gets heavy.  When he gets slight knee flexion it locks his hamstrings and hips IN.  He then gets more leg drive off the floor; this puts him in a better position to finish with a flat back. 

 

ALL 3 of these guys had strong pulls today but as the weight increased minor discrepancies became more profound.

 WOD:

 

1. Dumbbell snatch: start light work up to a heavier than normal 5 rep weight

2. Overhead squat work

 

3. Deadlift and Ring work

Work up to a conservative 5 rep weight for 4 top-sets.  The goal today is to solidify form and get in some volume.  In between attempts play around on the rings: Jumping position of support, jumping dips, pushup support, ring dips, and more...

4. Fran

21 - 15 - 9

Thrusters

Pullups

*For Time*

 

Name	Fran w/modification
Lauris	10:40 (As Rxed Women: 65lb BB)
Ray	7:30 (65lb BB)
Willie	6:06 (25lb DBs)
Pete	9:40 (20lb DBs)
Sarah	7:15 (15lb DBs, medium band)
Melanie	7:17 (15lb DBs, medium band)
Jud	8:25 (30lb DBs, heavy band)
Vinnie	12:53 (25lb DBs, medium band)

  

Wed, 23 May 2007

Jen's Gym - Old School Fitness

 

 

 

 1. Turkish Get-ups!

 

 2. Interval Training:  The clock never stops - 1 Minute of work at each exercise

- Pull-ups

- Ring Push-ups

- Rest

 

*Repeat at the top for 3 total rounds, 9 total minutes*

 

 

- Goblet squats

- Dumbbell push press

- Rest

 

*Repeat at the top for 3 total rounds, 9 total minutes*

 

 

- 20" Box Jump

- Kettlebell Highpull

- Rest

 

*Repeat at the top for 3 total rounds, 9 total minutes*

 

 

Name	Rep Score
Willie	458
Andrea	409
Ray	394
Sarah	381
Lauris	363
Pete	363
Melanie	356
Jud	356
Leslie	350
Karen	339
Vinnie	309
Paul	303
Sean	298
Steve	282
Robin	255
James	252
Natalie	241

 

 

 

Tue, 22 May 2007

Video Of Hang Power Clean and Push Press

Analyze, Correct, and Progress!

1. Stick Work

2. Hang Power clean to Push Press

Work up to several top sets of 1-3 reps

3 Pick ONE: (A or B)

A. Diane with a Press

21 - 15 - 9 for time

Deadlift (60% of max)

Strict Dumbbell Press (15 - 30 lbs)

B. Fran

21 - 15 - 9 for time

Dumbbell Thruster

Pullups

 

Name	Time
Jud	4:54 (185lb dl - 30lb dbs)
Lauris	4:56 (85 - 15)
Ray	5:06 (135 - 25)
Rick	5:24 (115 - 20)
Willie	5:25 (135lb dl - ring pushup)
Sarah	5:45 (75- 15)
Melanie	5:55 (75 - 15)
Keturah	5:55 Fran: (15lb dbs - med band pullups)

 

 

Mon, 21 May 2007

“Without legends, dreams die. When dreams die, there is no opportunity for greatness.”
 - Old Adage

 

Video of Our WOD: Team 0700

Kipping Pullups and a chance to look at where we can improve our movement: 

  

 

 

 

 

1. Cals, Hip stretch

2. Burpee Games

 

3. Interval Training - 2:1 Work:Rest

As many rounds as you can in 5 minutes:

5 chinups

10 pushups

15 squats

Rest 2:30

 

As many rounds as you can in 5 minutes:

8 Dumbbell Thrusters

12 Kettlebell Swings

Rest 2:30

 

*Repeat at top for 2 rounds*

 

4. Tabata Sit-ups

*We had several level 1 and 2 Tabata'a...Willie got on the Whiteboard with a level 3* 

 

Sat, 19 May 2007

"There isn't a person anywhere that isn't capable of doing more than they think they can."

 - Henry Ford

 

Are You Ready For The Next Level?

Our Saturday Drop-in is $20

First workout is always Free

 

1. Dynamic Warm-up and shuttle run

2. "Helen Gone Bad"

800 Meter Run - 50 Kettlebell Swings - 25 Fat bar Pullups

600 Meter Run - 40 Kettlebell Swings - 20 Fat bar Pullups

400 Meter Run - 30 Kettlebell Swings - 15 Fat bar Pullups

200 Meter Run - 25 Kettlebell Swings - 10 Fat bar Pullups

*For Time*

 

3. Partner Training

2 person Teams, ONLY one person working at a time:

200 Pushups then 250 situps then 300 squats

(Teams finished in 15-20 minutes) 

 

Name	HGB Time
Gabe	19:09
Ryan	19:09
Adriane	20:40
Robin	20:49
Mike	21:53
Andrea	23:53
Eugene	24:35
Rick	25:40

  

Fri, 18 May 2007

Two Heroes remembered:

 

Marine Sgt. Rafael Peralta, nominated for the Medal of Honor:

 

 

 

Maj. Douglas A. Zembiec: "The Lion Of Fallujah"

 

1. Cals and Lunge

2. One arm Dumbbell work:

Snatch Left - Push press Left - Snatch Right - Push Press Right:

Round one :20 each - Round two :30 each - Round three :40 each

3. Overhead squat with PVC:

Teams of 3: One person at a time 15 reps x 3 rounds

4. Core circuit:

Chin-ups x 6

Deck squat slamball x 12

Crossover pushup x 12

Kettlebell high pull x 18

Situps x 24

At 0600 we went with 3-4 rounds for time

At 0700 we went with team training scoring points in each catogory

 

 

Thu, 17 May 2007

Today we had our second shot at Hang Power Snatches; improved but still a work in progress.  We started to really dial in on our deadlifts; great progress considering its only our 3rd session with them!  We even had time to play around on the rings a bit. The video of todays workout shows some things we did right and some things we will continue to discuss!

 

 

 

Wed, 16 May 2007

Today we had a Hall of Fame mental, physical, and psychological thriller of a WOD.  In Fact several team members asked if they could keep their score card to bring home to put on the Fridge...

Ha!

 

The WOD is impossible to duplicate once you know the game not to mention the environment and intensity we created in the 'set up'... 

 

First we discussed the protocol behind Fight Gone Bad and how the pace was unsustainable....today the pace would be more realistic as we were only testing ONE all out round.  We needed to test power output; participants put out a huge effort by scoring as many reps as possible in 40 seconds of work followed by 20 seconds of rest then rotating to the next station.

 

The stations:

Dumbbell Thrusters

Kettlebell CrossFit Swings

Box Jumps

Burpees

 

It was a cloud of chalk and a mist of pain as team members put forth a blistering effort.

We now had an individual effort output that we could put to the test in a scaled workout for time.  Being the fun lovin' psycho's we are, two other measures were added; We used our MAX Chin-up and Ring Push-up numbers from Monday and halved them.

 

So the final circuit looked like this:

Dumbbell Thrusters x your 40 second tested Max

Kettlebell CrossFit Swings x your 40 second tested Max

Box Jumps x your 40 second tested Max

Burpees x your 40 second tested Max

Chin-ups x HALF of your Monday MAX

Ring Pushups x HALF of your Monday MAX

 

*4 Rounds for time*

 

Name	4 round
Robin	24:45
Elizabeth	25:40
Sarah	26:56
Ryan	26:59
Jud	28:32
Pete	29:57
Ray	31:42
Chriss	32:07
Natalie	32:47
William	34:15
Vinnie	36:52
Rob	23:25 (3.5)
Melanie	19:43 (3)
Leslie	24:40 (3)
Keturah	24:44 (3)
Karen	24:45 (3)
James	26:28 (3)

 

  

 

Tues, 15 May 2007

Olympic lifting story in a nutshell: “It’s all about jumping and landing in order to create momentum and elevation on the barbell.”

 - Coach B

 

Two Videos of Today's Work:

Analyze, discuss, and make adjustments in form

 

Mon, 14 May 2007

"Champions execute the fundamentals with unconscious competence. That means they've practiced the moves so many times in the past that they can do them almost perfectly without thinking about it. When you can perform brilliantly without thinking you can perform at a very high level."
 - June Jones

1. Cals, Hip Mobility

2. Tabata Russian Leg Raise

3. Tabata Dumbbell snatch

4. Max Effort:

Consecutive Chin-ups

Consecutive Ring Pushups

*2 rounds*

5. Tabata Squats

*Prior to the Tabata Squats I announced we would be Multiplying our Tabata squat score by the sum of our Max efforts to establish a 'score' of the day.

6. Core Conditioning:

Slamball x 10

Dumbbell Push press x 20

Situp x 30

*As many rounds as you can in 10 minutes*

Today's Score:

The Sum of Max Efforts x Tabata Squat:

Name	Max Push	Max Chin	Tabata Sq	Score
Willie	40r	15	20	1100
Eugene	39r	11	19	950
Rick	47	8	17	935
Chriss	37r	14	18	918
Ryan	28r	23	17	867
Jack	25r	18	20	860
Sarah	30	20m	15	750
Ray	19r	23	17	714
Vinnie	26	18m	15	660
Lauris II	20	15L	17	595
Rob	23r	14L	15	555
Paul K	25r	14	13	507
Pete	20r	20	12	480
Terrance	25	10	13	455
Elizabeth	20	15L	12	420
Jud	15r	15h	14	420
Leslie	16	15m	13	403
Matt	17r	10	12	324
Lauris I	10ring	5	17	255
Nat	21	10h+L	7	217

 Andrea: 42 Push, 21 light band Chins and a Quad cramp during Tabata Sq!

(She rebounded with a 5 round effort on our final Core Conditioning circuit)

 

Sat, 12 May 2007

 

 

1. Dynamic Warmup with Bear Crawls, Walking Lunge and TAG!

 

 

2. Benchmark run

 Run 40 yard repeats  - accumulate as many yards as you can in 4 minutes.

 

* Record *

 

3. Benchmark circuit:

In 8 minutes get as many rounds as you can of:

6 Pushups

9 Jumping Ground and Sky squats

12 Sit-ups

 

*Record total rounds for each person*

 

 

4. ONE BIG ROUND!

*This is a scaled circuit UNIQUE to everyone’s individual fitness level – Everyone has set their own benchmark – Who is most improved?  Who can finish in less than 6 minutes?   Record final time*

 

A. Run ½ of Total distance covered during benchmark run

 

B. Perform HALF of your previous total rounds during the benchmark circuit

 

 5. "Dave's Circuit"

Jump up 2 flights of stairs, run 100 yards, 5 dips, 5 chins x 4 rounds (7 minutes)

 

 

Name	Scaled Rematch	4min 40y	8min circuit
Karen	5:27	15.5	8
Melanie	5:43	14	8
Mike	5:43	18	12
Brenda	5:55	12	6
Pete	5:59	15.5	9
Joel	6:04	17	10
Jack	6:15	18	12
Matt	6:16	15.5	7
Dave	6:17	15	9

 

Fri, 11 May 2007

"A sucking chest wound is Nature's way of telling you to slow down." 

 - Marine Corp Adage

 

 

Video: "300 workout" version 3.0...

 

 - Core Work:

PVC Overhead Squats x 30sec

Sit-ups x 30 seconds

*5 rounds for total rep score*

 

- "300 Workout" version 3.0

20, 15, 10, and 5 rep rounds for time:

 

Chin-ups

Crossover Pushups

Windshield Wipers

Dumbbell Thrusters

Kettlebell CF Swings

Box Jumps

 

 

Name	"300"	Core
Andrea	19:53	205
Chriss	20:09
Steve	21:07	115
Elise	23:58	149
Paul	24:01
Lauris	24:02	145
Judson	24:11	123
Melanie	24:28	107
Sarah	24:52	121
Rob	25:05	132
Ray	25:12	129
Jack	27:29	183
Pete	27:37
Dave	28:02
Elizabeth	29:03	129
Vinnie	31:28	118
Keturah	32:12

 

 

Thu, 10 May 2007

“The reason the clean is so critical to performance training is that it is a scalable way to develop power.”

 - Mark Rippetoe

 

Wed, 09 May 2007

"If you ask a fifty-goal scorer what the goalie looks like, he'll say the goalie's just a blur. But if you ask a five-goal scorer, he'll say the goalie looks like a huge glob of pads. A five-goal scorer can tell you the brand name of the pad of every goalie in the league. I'm seeing the net, he's seeing the pad."
- Wayne Gretzky

 

What are you seeing in your life?

 

Team 0700

Today's classes provided 2 different dynamics; at 0600 we had 5 members and at 0700 we had 10.  The movements remained the same but how we played the game of fitness changed slightly.

Group classes are unique to each hour and its participants.  Group classes are unique in how each CrossFit Coach decides to program the WOD.

Carrie Klumpar from CrossFit Eastside had this to say about CrossFit Facilities World-Wide:

 

"What we’re all offering with our group classes is unique. It’s not comparable—in any terms, really—to anything else out there in the fitness world. It’s not exactly personal training and it’s not a gym membership, and it’s not even your usual group fitness class. This is closely coached, skill-focused, high-intensity, performance-measured, personalized, functional-movement-based training in a community context. There’s nothing else like it on the planet. "

We like to have fun, We like to work hard...I think We got a bit of both today...

 

Tues, 08 May 2007

The Winners Circle

 - Denis Waitley 

 

If the five Olympic rings were attitudes of champions in every profession, these five attitudes would be prominent in the mind-set of the peak performer:

 

1. Paying the Price. Everyone wants to win, but few are willing to invest the time and effort …

 

2. The Olympian Within. ….Most people base their worth on their current status or achievement level...Champions believe in their dreams when they have only a dream to hang on to…

 

3. Non-situational Integrity. Authentic, lasting winners have an uncompromising attitude about self-honesty…

 

4. The "Coachability" Factor. Champions are always open to alternatives to improve their performance…

 

5. Being a Team Player. ….Winners learn how to become interdependent, without sacrificing individuality; how to stand out, while fitting in.

 

Click Here For the Full Article

 

 

The Press:

 

Video of todays lifts:

 

 

1. Stick Work: Pulling and Pressing Progressions

 

2. Deadlift: 80%-85% x 3r x 6s

 

2. Press: 80%-85% x 3r x 6s

 

Mon, 07 May 2007

“Two things rob people of their peace of mind: work unfinished and work not yet begun.”
 -Unknown

 

Position of support on the Rings:

The difference in difficulty and skill in the above photo compared to below is dramatic.  Turn those rings out and avoid leaning on the straps.  Excellent progress Elizabeth! 

Above: Rob G. gets air on a 26' Box jump!

Below: Rob N. is developing a more explosive hip extension.

Sarah has developed a kip!

Initiate movement (the initial pull) with your hips then lats...using 'all arms' on your chins will impede your long term progress.

Ray has really dialed in during the last couple of weeks.  He hit a 'Hall of Fame' 8 rounds today!

 

Video of Today's WOD:

 

 

1. Cal's, Hips

2. Core Stability

Non-Stop Clock 30 seconds each:

- Bottom position squat, static hold

- Russian leg raise, static hold

*5 rounds*

 

3. Seven-Eleven: A Quick Check-out

*Scale difficulty level up - Heavier weight, Higher boxes and less band help*

 

Box Jump x 11

Dumbbell Thruster x 7

Deck Squat x 11

Ring pushup x 7

Kettlebell CF-Swing x 11

Pullups x 7

 

*As many complete rounds as you can in 30 minutes, once started a round must be finished!*

 

Ray	8 - 32:11
Rob G	5 - 27:58
Sarah	5 - 28:27
Melanie	5 - 30:29
Jud	5 - 30:49
Elizabeth	5 - 31:15
Keturah	4 - 26:58
Rob N	4 - 31:04

  

 

 

Sat, 05 May 2007

Our Pain in the Park Workout is Quick, Brutal, and Fun!

 

 

1. Dynamic Warmup

2. Partner Relay

 

You Go: Sprint out 15 yards, perform 10 Jumping lunges, Sprint back

Partner goes

You Go: Sprint out 30 yards and perform 10 Jumping Squats, Sprint back

Partner goes

 

*repeat for 4 rounds*

 

3. Partner races

Sprint stair loop

Perform 80 Dips as a team only one person working at a time

Sprint stair loop

Perform 80 Pullups as a team only one person working at a time

 

*repeat for 2 rounds*

 

4. Soccer Stars

15 Situps

Broad Jump Burpees 15 yards

15 Situps

Walking lunges 15 yards

 

*5 rounds for time*

 

 

Fri, 04 May 2007