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I have moved our Wokout blog to allow for comments:
http://crossfitchallenge.blogspot.com/
Wed 05 Sept 2007
“Strength is the ability to produce force, and it is possibly the most important component in athletics…Power depends on it, as does balance, coordination, speed, quickness, and endurance…all other things being equal; the stronger athlete will always win.”
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We had several Pullup PR's in class today. James hit a new rep record! Julie, Sarah, and Cara all moved to a lighter band! Meanwhile, it looked like Karen got her kipping groove back! (Anyone notice that Leslie has become a flat-out pullup machine?) Lots of props to give out for those who went heavier today but gotta mention Mike and Vinnie who ponied up with the 40lb DB Thrusters...ouch! |
Emphasis today was on points of contact in the push up. The Hips and Chest should be touching the ground at the same time. Lets keep this as a solid pushup standard and watch our strength sky-rocket as a result.
As we know, ring dips can be a humbling experience, so can legit full range of motion pushups.
Mike demo's the Standard:
Flickr Slideshow, more pushups and WOD
1. As many rounds as you can in 6 minutes:
10 Pushups
15 Situps
20 Tuck Jumps
2. WOD:
3-4 rounds for time
25 Heavier Kettlebell Swings
20 High Box Jumps (26" - 20")
15 Heavier Dumbbell thrusters
10 Pullups
5 Ring Dips
Tue 04 Sept 2007
"Technical ability allows strength to be demonstrated more efficiently; however, having better technique does not make one stronger. Both are necessary, and both should be coached, trained for, and appreciated with equal enthusiasm."
- Mark Rippetoe, Sept 2007 CrossFit Journal
Team T-T 0600:
1. As many rounds as you can in 6 minutes:
5 Pushups
10 Situps
15 Tuck Jumps
2. WOD
As many complete rounds as you can after you hit 20 minutes
9 Heavy DB Thrusters
9 Chins
9 Dips
9 Heavy Kettlebell Swings
Name
Rounds - Time
Magoo
5 - 20:15
Julie
5 - 21:25
Che
4 - 21:25
Laura
6 - 22:45
Keturah
5 - 25:34
Team Barbell 0645
5 rep Max Deadlift
5 rep Max Press
| Name | DL | Press |
| Andrea | - | 85x5 |
| Cara | 135x5 | 42x5 |
| Sarah | 155x5 | 47x5 |
| Adrienne | 155x5 | 65x5 |
| Keturah | 185x5 | 60x4 |
| Ray | 275x5 | 145x3 |
| Vinny | 365x5 | 160x4 |
| Jud | 365x5 | 165x5 |
Mon 03 Sept 2007
CrossFit: We don't like days off...
Record Board: Eugene hits 7 straight Muscle-ups! John hits his first!
Our Labor Day Workout was well attended...
We had a Team competition: Men Verse Women
8 Categories, 2 rounds of 15 minutes each
Men win the first.
The second is a tie.
We held a wall squat team comp at the end...
The Women Win, despite Vinnie’s 2:30+ effort!