09
Feb
10

Wednesday 2/10/10

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Categories: Articles, Dusty, Nutrition Articles, WOD Video's and WOD's
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Wednesday 2/10/10

Its my birthday so I get the picture of the day.

Dusty turns a quarter century
for time:
25 Double unders
25 Squat cleans (95/65)
25 Double unders
25 Front squat
25 Double unders
25 Power snatch
25 Double unders
25 Overhead squats
25 Double unders
25 Push jerk

Day 97:97 burpees

Utahn’s  ‘Caveman Diet’ catching on worldwide

This is the first crossfit video I ever watched, I was looking on youtube for new workout ideas and stumbled across it. After that I watched several more of the same workout, and then tried it the next day. I got my butt thoroughly kicked and loved it.  That was the start of my crossfit life, the rest as you know is history. What was your first experience with crossfit, what did you think after your first workout?

If you have not been tracking you workouts this is for you.START LOGGING YOUR WORKOUTS!!! How will you know if you are progressing. Its a great feeling when you look back at old PRs and realize that you can now lift a lot more or go a lot faster. Paper and pen work great or you can go to beyond the white board.

08
Feb
10

Tuesday 2/9/10

By corequest 1 Comment
Categories: Dusty and WOD's
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Wade with a classic mid fight gone bad face.

Tuesday 2/9/10

Run or row 7.5K

Coaches corner: Ya I know you could just run on your own but chances are you will not run this far with as much intensity as you would when running with other people from class.Plus you dont want to miss out on the fam ous hill. If you REALLY dont want to run I came up with an alternate workout, but trust me you will want to run instead.

Day 96: 96 burpees

Mary at 7K ft (Rob Miller)…[wmv][mov]

Guess who has one of the “coolest jobs in america”. Dont be jealous

 

Many of you look at a wod and say that it is impossible, no way, I cant do that. I admit when I first started crossfit I thought the same thing. But then you start and what do you know you finish. What motivates you during a WOD or life for that matter when things get really tough. What makes you feel like impossible is nothing?

 

07
Feb
10

Monday 2/8/10

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Categories: Dusty and WOD's
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Monday 2/8/10

The perfect meal after 3 hours of lifting heavy stuff. BBQ steak and asparagus from the farmers market covered in mushrooms cooked in olive oil. Very "gormet" as I like to call it

“Fight gone bad”
3 rounds of:
Wall ball (20/14) 1 min max reps
Sumodeadlift high pull (75/55) 1 min max reps
Box jump 20″ 1 min max reps
Pushpress (75/55) 1 min max reps
Row (calories) 1 min max reps
Rest 1 min

Coaches corner: The clock does not stop in this workout. When 1 min is up rotate to the next station as fast as possible. The goal is to get max reps at each station for each round. A round is over once you rotate through all 5 stations

Fight Gone Bad, CrossFit Trinity …[wmv][mov]

Day 95:95 reps

Since today is the super bowl I thought this would be fitting to pump you guys up for another week of workouts.

The caveman diet is starting to get bigger and bigger. It has made it currently to the Colbert Report on Comedy Central. Check out his cool shoes.

I am currently looking into buying a 1/4 of beef which is around 100+ lbs. It works out to be a lot cheaper to buy it in bulk. If anyone else is interested in splitting it or getting one for themselves please let me know, I have emailed several local farms on pricing.

06
Feb
10

Sunday 2/7/10

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Categories: Articles, Dusty and Nutrition Articles
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Sunday 2/7/10

A cheat day on the super bowl is ok, but if your party has something like this try to keep it to a minimum.

Rest day

Mobilize/ foam roll at least ten min out of your day. I know you all will be watching the super bowl so being out will not be an excuse.

Day 94:94 burpees

The guys at Diablo crossfit posted this yesterday. Great video.

How grass fed cows could save the planet.

 

05
Feb
10

Saturday 2/6/10

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Categories: Articles, Dusty, Nutrition Articles, WOD's
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Saturday 2/6/10

The face of determination as Wate tries too pull Roy during warm ups. The key phrase being "tries too"

for time:
21-15-9
Thrusters (115/80)
Run 200
Burpees
Run 200

Coaches corner: This one is a sprint. Try to knock it out in under 10 min.

Day 93:93 burpees

I dont like putting myself on the website too much but Wade and Pat didnt think I could do it and Wade wanted me to post the video. Soooo here it is…..

Fight against fat goes high tech. Are we becoming so lazy the we will have to rely on devices to remind us to MOVE around and not but crappy stuff in the hole under your nose.

Top 11 anti-inflammatory foods


04
Feb
10

Friday 2/5/10

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Categories: Articles, Dusty, Events, Girls, Gym Updates, Nutrition Articles, WOD's
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Friday 2/5/10

Carol aka "carol the cleaner" aka "the rowing queen" demonstrates a good catch position on the Concept 2. She is the rowing queen for a reason.

“Chelsea”
Every min on the min for 30 min complete:
5 pullups
10 pushups
15 squats

Coaches corner: The goal is to try and complete all three exercises within a minute 30 times. If you fall behind record how many successful minutes you made it through and finish the 30 minutes “Cindy” style. Meaning do 5 pullups 10 pushups 15 squats fot the remainder of the 30 minutes. No butt balls will be used and I want to see full range of motion on pushups, meaning lock out at the top and chest to ground at bottom. If you are feeling brave try doing it in a 20lb weight vest.

Day 92:92 burpees
It was a sad day in the burpee challenge. I had to cross off one of the few remaining survivors leaving only 5 left, I wont name names but you know who you are. The list may soon be down to only 4 unless Tim pulls off another marathon burpee session. A very sad day in burpee land.

“180kg Slinged Squat” with Rob Downton – video [wmv] [mov]

Fish oil may help you from going crazy. A study finds mental benefit of fish oil

So you hurt your lower back

This is a good article if you really like almonds. Pardon some of the language if your sensitive to that sort of thing. Nuts to you

I spend A LOT of time researching and looking for quality stuff to post for you guys. So if you ever find something that looks interesting forward it to me.



03
Feb
10

Thursday 2/4/10

By corequest Leave a Comment
Categories: Articles, Dusty, Olympic Lifting, WOD's
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Thursday 2/4/10

Shana eyes the course before starting off on 50ft of overhead lunges

Hang Power Snatch
5-5-3-3-1-1
+
with a continuous running clock: max reps pushups 1 min, max reps situps 1 min, max reps air squats 1 min, rest 30 seconds. Count total reps for the reps. Complete that cycle for 3 rounds. Try to give max effort on all 3 rounds. Complete 1 burpee for the difference in reps between rounds. Say you complete 100 reps in the first rounds and only 85 the second you must complete 15 burpees.Then the third round you only complete 75 reps, you must complete 10 more burpees at the end of the workout.
Day 91:91 burpees

Crossfit graces the pages of the Wall Street Journal. It looks like this Crossfit thing is catching on. Fitness as a full time pursuit. I really like the part where he talks about his previous gym before crossfit, “I felt like it was zombies walking around from machine to machine,” .

Im definitely NOT a bodybuilder guy. I repeat NOT a bodybuilder guy, but I love Ronnie Coleman. He is a God in the bodybuilding community and I have never been so entertained watching another person workout. He is hilarious. Everyone should own a pair of pants like that.


 

02
Feb
10

wednesday 2/3/10

By corequest Leave a Comment
Categories: Dusty, WOD's
Tags: , , ,

Wednesday 2/3/10

4 rounds for time:
10 Clean and jerk (135/95)
15 ring dips
20 wall ball shots (20/14)

Day 90:90 burpees ONLY 10 DAYS LEFT!!!!

Workout Demo with Rory McKernan at CrossFit North Santa Cruz – video [wmv] [mov]

Simply amazing. Anyone who has ever attempted a muscle up, ring dip, or even the support position will appreciate how physically demanding the rings are. You not only need the physical strength but mental strength as well. In my opinion gymnasts are some of the best athletes around. Its a shame that they dont get the recognition that major ball sport athletes get in the USA.


01
Feb
10

Tuesday 2/2/10

By corequest Leave a Comment
Categories: Articles, Dusty, Nutrition Articles and WOD's
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Pr's for January. Lets keep it going strong for February.

Tuesday 2/2/10

Pullups 10/9/8/7/6/5/4/3/2/1
Box jump 12/12/12/12/12/12/12/12/12/12 (24/20)
Handstand pushups 1/2/3/4/5/6/7/8/9/10

Coaches corner: If you can do the pullups chest to bar otherwise just do regular chin over bar. Yes I know we have done a lot of pullups lately but sometimes when life hands you lemons you gotta make lemonade. The goal is to get all of the sets unbroken, very doable.

“The Two Minute Pizza” with Furious Pete – video [wmv] [mov]

Day 89:89 burpees

Here is an interesting article that builds on the article that I posted yesterday on post exercise eating and insulin sensitivity. It matters what you eat after exercise.

Think of this next time you read these on labels at the grocery store. Good thing about fruit, veggies and meat….no labels just food. 6 meaningless claims on food labels.


31
Jan
10

Monday 2/1/10

By corequest Leave a Comment
Categories: Articles, Dusty, Nutrition Articles and WOD's
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Monday 2/1/10

Bear Complex
5 sets for max weight:
Deadlift
Hang power clean
Front squat
Push press
Back Squat
Push press
7 times through=1set

Bear Complex WOD…[wmv][mov]

Coaches corner: The goal here is to work up to a max weight. Start with a moderately heavy weight and build up each set. There is no time component to this workout take as long of rest breaks as you want. The only time the bar can touch the ground is on the deadlift portion. If the bar rests on the ground even to regrip the set is over. Watch the video for it to make more sense.

Day 88:88 burpees

Found this on the site for Diablo Crossfit. Sounds like a pretty interesting study, could not find the full article but this is a nice summary of the study. Eating less carbs post exercise needn’t be beneficial.

As you may have noticed I put some parkour and gymnastic videos up every once and a while. This one is by far my favorite.


This on is for all you runners. Sleletal muscle telomere length in healthy, experienced, endurance runners.

I finally put some more pictures on the Flickr gallery. Check it out.


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