30
Jul
10

my grandma can out run yours.

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Pat takes interesting rest breaks

Saturday 7/31/10

Push Jerk
3-3-3-3-3
+
100 Jumping Pullups
Run 800
100 Air squats

Thanks Wade for the interesting find. The key think in the link is the article not the video that plays. Male strength can be told from voice.

Too old to workout/run. Check out these bad ass grandmas. Pay attention when they talk about there training strategy. This is one of those rare running videos thats actually cool.

Some of you early morning people may want to check this out. How to stop hitting the snooze button.

How are those goals coming. If you have any specific goals that you set but arent quite sure the best way to reach them let me know and we can come up with a plan.

 

29
Jul
10

Fight on friday

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Friday 7/30/10

We played barbell darts with the drywall today!!!

“Fight gone bad”
3 rounds:
1 min max reps wallball shots (20/14)
1 min max reps sumodeadlift highpull (75/55)
1 min max reps box jumps 20″
1 min max reps pushpress (75/55)
1 min row for calories
1 min rest

coaches corner: your score is the sum of your total reps for all 3 rounds. Start over at 0 for each round so you have 3 different figures, for example 103 104 105. If your feeling brave try the championship edition which is 5 rounds….

What do you think of all the great crossfit videos that have been coming out the past couple weeks? If you dont have a CF journal subscription yet, first why the heck not, and second you have to do 50 burpees next time your in!

Another article showing the dangers of spending a lot of time sitting. Send this to all of your employers. The men who stare at screens.

 

28
Jul
10

Are you normal or awesome?

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Categories: Articles, Dusty, Lifts, Nutrition Articles, Olympic Lifting and WOD's
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Thursday 7/29/10

Hang squat snatch
5-5-5-5-5
+
Tabata Kb snatch L-arm (53/36)
Tabata situps
Tabata Kb snatch R-arm (53/36)

Coaches corner: For the metcon do one tabata interval of snatches then move to situps then to snatches on the other arm.

Young obese men may die a decade sooner than healthy men. DUH!!

This really is AWESOME!!!

Sweet video of “isabel”

WOD Demo with Miranda, Chris and Mary – video [wmv] [mov]

27
Jul
10

Turn back the clock

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Wednesday 5/28/10

Wade sets a PR with a 245lb backsquat

5 rounds for time:
40 Double unders
25 Wallball Shots (20/14)
25 Pushups

Coaches corner: If you have been with us for that long we did this last on July 1th of last year. Check what your time was.We are going to try this one by doing pushups with the same standards they used at this years games. Full extension at the top chest touching with a release of hands from ground at bottom. Knees hips and chest all leave the ground at the same time.

Get out of your seat or die.

I know were not doing any olympic lifting tomorrow and the music runs out but this is a sweet video anyways. How can you not like O-lifting.

26
Jul
10

Bring you liftin shoes

By corequest 1 Comment
Categories: Articles, Dusty, Lifts, Nutrition Articles and WOD's
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Dont know whos hand this is but that looks like a rough one

Tuesday 7/26/10

Crossfit Total
Back Squat 1RM
Shoulder press 1RM
Deadlift 1RM

Coaches corner:Establish a 1rep max for each the squat press and deadlift. The sum of your 1rm’s is your score

Healthy living brings long life

Weight lifting + slowmotion = cool

 

25
Jul
10

G.I. Jane

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Monday 7/26/10

Dont mess with G.I. Jane

“G.I. Jane”
for time:
100 burpee pullups

Coaches corner: If you cannot perform a burpee pullup on a pullup bar above your max reach then use the shorter ones or you can perform a burpee jumping pullup from a box.

G.I. Jane (Greg Amundson) [wmv][mov]

In case you missed it yesterday. Again tissues may be needed.

Remember there is a Robb Wolf seminar at crossfit Oakland coming up in 2 weeks. He is a super smart dude and is an authority on the paleo diet. Its Saturday Aug 7th from 9 to 5 if you are interested in going.

The evolutionary correct guide to running.


24
Jul
10

Goals

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Categories: Articles, Dusty, Nutrition Articles and WOD's
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7/25/10

Mario aka "Pele" aka "Landon" took a rare break from watching the world cup and swings the 2 pooder with ease.

Rest day

Sitting too long boosts death risk

Check out yet another awesome video from the guys at Again Faster and Crossfit by overload. Its ok if you need to grap the tissues.

The 2010 CrossFit Games “What is CrossFit?” short commercial by CrossFit by Overload – video [wmv] [mov]

The 2010 CrossFit Games “Belief” commercial by CrossFit Again Faster – video [wmv] [mov]

Recently I made a page long list of goals I wanted to achieve by the end of October. I thought it would be a good idea, since we dont have the goals board anymore, for each of you to make your own goals list. It can be anything from a body weight clean and jerk to loosing 5 lbs or getting 10 pushups in a row. You dont have to show it to anybody but be sure to write it down on some thing and put it in a place where you will always see it. Gym bag, training journal, desk, wherever. I believe physically writing it down and constantly staring at it holds you more accountable for finishing the goals.

Pretty crazy video for all you parkour fans.

23
Jul
10

What is crossfit?……….Oh so its like circuit training and P90X

By corequest 1 Comment
Categories: Articles, Dusty, HEROS, Nutrition Articles and WOD's
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Saturday 7/24/10

Hanging out on the pullup bars with some rowdy firefighters

5 sets
Max reps dead hang pullups
+
“JT”
21-15-9
Handstand Pushups
Ring Dips
Pushups

J.T. (Annie) [wmv][mov]

You can call me the youtube master. Do you know anybody like the first guy in the video?

What is crossfit? Good question, ask 100 crossfitters what is crossfit and you will get 100 different answers. I have to answer that question almost everyday and I have still not found a solid answer to give people. How do you explain crossfit to people when they ask you “what is crossfit and why the hell do you keep talking about it all day?”

Low cholesterol levels associated with depression and other mental health issues.

 

 

22
Jul
10

Want to compete?

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Categories: Articles, Dusty, Events, Lifts, Nutrition Articles and WOD's
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Friday 7/23/10

4 different phases of the rowing stroke. Which one looks best? Taylor gets style points for the chicken wing method of rowing

Overhead squat
3-3-3-3-3
+
As many rounds possible in 7 min of:
14 Pistols
Sprint 50 ft
21 kb swings (53/36)
Sprint 50 ft.

High intensity exercise and carb reduced energy restricted diet in obese individuals.

State of the art superior cushioning, motion controlled running shoes. Think again. The pronation control paradigm is starting to crumble.

Compare this video of the first crossfit games in 07 to the one I posted yesterday. A lot can change in just a couple years.

For all of you who are interested in competing in the sport of crossfit check this out and let me know if you are interested. I would like to get a team together and show norcal what Crossfit Sr can do. Teams of 4 people will compete against each other with at least 1 female, each team can have a roster of 6 people. Weekend warrior series.

21
Jul
10

badassness

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Thursday 7/22/10

Time for burpees again!!!!

50-40-30-20-10 Box jump (24/20)
10-10-10-10-10 Thrusters (95/65)
10-20-30-40-50 Double Unders

Coaches corner: For this workout you do 50 box jumps 10 thrusters 10 double unders 40 box 10 thrusters 20 double unders and so on until you end with 50 double unders.

Watch this bad ass video tomorrow before you workout and try not to get motivated to kill the workout, I dare you.  My new favorite video.

Local man deemed “fittest in the world”

First an event at the Hope Depot Center, then an Adidas commercial. What in the future for crossfit? The skys the limit. The corssfit games: an action sports investment opportunity in the making.

American heart association loves red meat.

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