Can you run backwards?
Saturday 4/7/12
In 15 min establish your 1RM power clean
+
“Griff”
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards
Coaches corner: We will be doing Griff starting at the 800 marker. Run to the mile mark and back, turn around then run to the 1200 marker backwards and back.
Burpee challenge day 51
Vegetarians beware: Nutrient deficiencies
Griff demo
Both of thees are power cleans. Which one is correct and which one isnt? There will be a test
“Chalk trails on the floor lead to amateurs” – Greg Everett
Kelly does her burpees in Vegas. Happy birthday, enjoy your workout!
Friday 4/6/12
“Kelly”
5 rounds for time:
Run 400
30 Box jumps (24/20)
30 Wallballs (20/14)
*40 min time limit
Burpee challenge day 50
Is the paleo diet hard to do?. Great post by Robb Wolf, worth the read.
Stressed body can’t control inflammation
Put to shame by an 86 year old lady
Lets talk about chalk. Ill start off by saying, yes pretty much the only reason im writing this is because I HATE CLEANING CHALK OFF THE FLOOR and its getting a little ridiclous lately. You dont need that much chalk! Dont get me wrong I use as much as the next guy but for what we do around here all you really need is a little bit on your palms for bar movements or pullups, or your wrists for muscle ups. You certainly don’t need to chalk up for wallballs, double unders, or handstand pushups, all of which I have seen on numerous occasions… Chalk soaks up moisture in your hands so you can better grip the bar. More chalk=more friction between your hand and the bar. More friction+lots of pullups/toes to bar/bar movement= hand tear/ sore hands. Remember those tennis grips we used to have on the bars? Wonder why I stopped putting them up? Because it just created more friction between your hands and the bar leading to more tears. That tape that some of you guys sneak on there is doing the same thing.
If you spend everyday at the gym like myself you will notice something, besides people getting in super elite shape. The people that tear the least or who dont complain about sore hands are the ones that come several times a week, dont use gloves for every single thing we do, and dont dive into the chalk bucket before every rep. The take away point im trying to make is that in order to get your hands to stop tearing and hurting is to toughen them up and take proper care of your hands. Next time there is a pullup wod try using less chalk or take the gloves off, it will help you out in the long run.
With all that being said. Next time you need to chalk up PLEASE KEEP IT IN THE BUCKET, its not that hard. Im the one that cleans it up and its a pain in the ass, I have nightmares that I suffocate in a sea of chalk at least once a week. Please take care when using chalk and if you make a mess clean it up. Thank you
Snatch it up
Ed gets his WOD on in Hong Kong
Thursday 4/5/12
In 15 min establish your 1 RM Squat snatch
+
As meny reps possible in 10 min:
1 Muscle up
2 Squat snatchs (95/65)
2 Muscle ups
4 Squat snatches
3 Muscle ups
6 Squat snatches
4 Muscle ups
8 Squat snatches…..
+ (Bonus)
Max seconds in 4 min of:
L-sit, L-hang, or ring L-sit
Coaches corner: Part 2 keep following the same patter for the whole 10 min. Bonus is 4 min long, try to hold an l-sit for as much of the 4 min as you can.
Burpee challenge day 49
Our very own Josie was on a radio show talking about paleo on Crossfit! Give a listen
Obesity rate may be worse then we think
The medical benefits of being addicted to coffee
Kid just wanted his toys!
Snatch motivation
In Chuck Norris’s homeland a roundhous kick to the face is equivalent to a handshake
Who’s the next one I get to cross off the list???
March PRs galore! Keep it up guys!
Wednesday 4/4/12
Shoulder press
2-2-2-2-2
Weighted chest to bar pullup
2-2-2-2-2
+
for time:
Sprint 800
rest 3 min
3 rounds:
10 Push press (135/95)
15 Box jumps (24/20)
20 Pullups
2 min rest between rounds
Coaches corner: Alternate between shoulder press and pullups for part 1. The goal for part 2 is complete the push press, box jumps, and pullups unbroken.
Burpee challenge day 48
What, lies upon the whiteboard?
What your eyes say about your health
Thats a lot. Bet he does a lot of front squats
Clean it before you jerk it
Dont be that elite
Tuesday 4/3/11
Take 15 min to establish your 1 RM Squat clean and jerk
+
4 rounds for reps and time:
Max handstand pushups
Run400m
rest time it takes to do pushups and run
+
(Bonus)3x
15 Good mornings (65/45)
15 GHD situps
Coaches corner: Part 1 use as many sets as needed to establish your 1rm SQUAT clean and jerk. Not a power clean to front squat. For part 2 if it takes you 3 min to do max HSPU and run 400 then rest 3 min before you start again. Runs should be as fast as you can, dont pace it. Part 3 is not timed
Burpee challenge day 47
5 ways to spot a good nutritionist
New studies support claims that sugar is toxic
This is pretty bad ass!
Watch before you go to bed and dream of heavy clean and jerks
Squat it up
Note the difference in torso angle in the 3 squats.
Monday 4/2/12
Take 20 min to establish your 1 RM back squat
+
AMRAP 10 min:
100 Double unders
then
15 Wallball (20/14)
15 Hand release pushups
15 KB swings (53/35)
+
for time:
Run 800m
Coaches corner: The focus is to establish your 1RM back squat. That is the weight that allows you do complete only 1 REP. Not a weight that just feels pretty heavy. Part 2 starts with 100 double unders then start the amrap. As soon as the timer beeps leave for your 800m run.
Burpee challenge day 46
Do curls in the squat rack. Be sure to read the bottom
Fast food can push you into depression
6 health lies trainers tell you
Everyone needs their own Ivan Drago. New post from young guns crossfit
Do you remember yours??
Notics the bar placement of the bar on his back, and how he uses the rebound at the bottom of the squat to help him back up. Friends dont let friends squat shallow
Note the difference between the placement of the bar on the shoulders from the first squat
Its gonna be a long one
Sorry to everyone at the 8:30 class today. I didnt know if was going to rain that hard! At least you didnt have to do 315# deadlifts and 30" box jumps....
Sunday 4/1/12
for time:
100 Thrusters (95/65)
90 Chest to bar pullups
80 Turkish getups (70/53)
70 Overhead squat pistols (45/33)
60 Parallette handstand pushups
50 Deadlifts (405/315)
40 Burpee box jump (40/30)
30 Muscle ups
20 Squat snatch (155/105)
10 Clean and jerk (225/155)
Facebook may amplify eating disorders and poor body image
Bacon crazed company sells bacon coffin
This is nuts
No more open. What do we do on the weekend now????
Denise and Amanda do the daily count in the snow!
Saturday 3/31/12
“Del”
For Time:
25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
Burpee challenge day 44
Anyone want to get a team together to go to this. They have individual men, women and team categories. Both RX and scaled divisions. Let me know
Stand up your life could depend on it.
Looks like we were wrong again. We have been doing squat cleans all wrong as well. Im very sorry…
Demo of tomorrows WOD
I have many leather bound books
I know many of you are upset that you missed my glorious mustache yesterday. So for you who missed it, I looked something like this all day
Friday 3/30/12
5 rounds:
max effort toes to bar
+
In teams of 2:
30 Clean and jerk (135/95)
100m farmers walk (45/25) one at a time
60 Virtual shoveling (45/26)
100m waiters walk (45/25) both at the same time
60 Vitrual shoveling (45/25)
100m farmers walk (90/50) one at a time
30 Clean and jerk (135/95)
Burpee challenge day 43
20 ways to identify a bad nutritionist
The latest craze: Big butts. Squats are easier than surgery!
I dont know how to say this but….this is kind of a big deal.
People are cool. PS I challenge anybody to a Tetris off!
Yep its a snatch day
Arnel is so good at chest 2 bars that he doesnt do a regular kip, or the butterfly. He does a hybrid called "the moth" do not attempt to try it!
Thursday 3/29/12
Spend 15 Min working on squat snatch technique
+
As many rounds possible in 15 min:
5 L pullups
5 Inverted burpees
5 Handstand pushups
Burpee challenge day 42
Leaking plastics and hormone disruption
Ever wonder why you hate overhead squats? We have been doing them wrong the whole time!!! Read the lower right corner. Ridiculous
If you had a soundtrack like this you would be bad ass too! Your welcome Naomi
Thats 268 lbs ladies
Dont let go!
Photo proof of Mikes first chest to bar pullup. No the picture is not tilted. That is a big kip!
Wednesday 3/28/12
Overhead squat
3-3-3-3-3
+
As many rounds possible in 10 min:
5 Deadlifts (135/95)
4 Hang power cleans
3 Thrusters
2 Front squats
1 Shoulder to overhead
Coaches corner:To complete one round you must hold on to the bar for the entire 15 reps. If you drop the bar at any point you must start over at the 5 deadlifts
Burpee challenge day 41
Starbucks drink made of crushed up bugs
Chocolate ‘may help keep people slim’
Dont drink soda!
Thats filthy
You guys did good. I didnt have to no rep as much as I thought. Lets keep the trend up.....
Tuesday 3/27/12
Filthy Fifty:
for time:
50 Box jumps (25/20)
50 Jumping pullups
50 KB swings (35/35)
50 Walking lunges
50 Knees to elbows
50 Push press (45/33)
50 Back extensions
50 Wallball shots (20/14)
50 Burpees
50 Double unders
Coaches corner: All reps must be completed before going on to the next exercise. Everyone like to come out of the woodwork for the filthy 50 so you may not be able to complete it in order. Do the best you can but if something is taken go to the next exercise and then go back. You must finish with wallballs burpees and double unders, in that order.
Burpee challenge day 39
Interesting scoring comparison of the open WODs if they were all weighed evenly. Check it out
Fast food chains with the unhealthiest customers
Co founder of the “young guns” and 10:30 class member Nik started a blog and wrote his first post on the power of a Crossfit beard. Check it out!
Does anybody want to sign up for this? Good Times Crossfit invitational
Almost 3 years ago! Whos the dude in the grey shirt????
By presidential decree, every time Chuck NOrris trims his beard, the whiskers are gathered and buried at Arlington Cemetery with full hornors
That was close!
Liz gets her first chest to bar pullup then gets a bunch more. Great job Liz!!!
Monday 3/26/12
Take 15 min to work on squat clean technique. Do not go super heavy, work on catching the bar in the squat
+
for time:
Run 800m
40 Overhead walking lunges (45/25)
20 Plyo pushups
Run 400m
20 Overhead walking lunges
10 Plyo pushups
*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push ups that allows you to transition the hand on the ground to the hand on the plate and vice versa.
Burpee challenge day 38
Should science pull the trigger on antiviral drugs
Not exercise related at all but this dude is crazy!
Now that the Open is over I would like to say congrats to everyone who signed up and actually finished all 5 WODs!!! Too see the excitement in everybody was awesome. We have an GREAT community of people that I would put up against ANY gym around! Im very happy by the increase of people who signed up, 15 last year to 48 this year!!! Unfortunately we fell a little short to quality as a team but next year we will for sure get in. Next year is already fast aproaching so lets get ready for the 2013 open and train hard.
Last day of the open
Taylor really enjoys chest to bar pullups!
Sunday 3/25/12
Spend 15 min working on squat snatch technique. Do not go super heavy
+
3 rounds for time:
30 Hang power snatch (75/55)
30 Overhead squats
*20 min time limit
I have to get in shape before I start Crossfit
Thanks Joe for the link. Great stuff
Last day of the open. Heats start at 10:30. Finish strong guys, everyone has done awesome! Be sure to enter your score by 5pm.
Finish strong
Easy way to tell "how heavy" your bar is. Short collars=22 medium=33 long=45. Its about as easy as figuring out how long it takes to drive 80 miles at 80 miles per hour.........
Saturday 3/24/12
“Meadows”
for time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups
Coaches corner: Many scaling options be given for this WOD
Tomorrows WOD
Tips for the last one. Breathe and keep moving
Last weekend of heats for the 2012 CF Open. As usual we will start at 10:30 on Saturday and Sunday. Lets finish it out with a strong showing!
Dont google it!
Only at the 10:30 class will you find post WOD birthday tequila shots. Happy birthday Carolina!
Friday 3/23/12
3 rounds for time:
Run 800m
3 Rope climbs
30 KB swings (70/53)
10 stubborn exercise myths that dont die
The stronger food smells the less you eat
Good stuff
Remember that Sarah will be teaching a cooking class this Saturday after we finish heats for the open WOD #5 around 12:30. Come in and learn how to make you paleo foods a little less boring
Double lame
Naomi is really pumped to do some box jumps
Thrusters
3-3-3-3-3
+
10 rounds for time:
7 Unbroken thrusters (115/75)
Sprint 50
7 Toes 2 bar
rest 30 sec
*10 burpee penalty anytime you drop the bar on the thrusters
Scientific proff that red meat makes you happy
This is AWESOME! FAQs for dumbass noobs
The 6 most terrifying foods in the world
Here is the last extremely original awesome workout of the 2012 CF Open…………………………………………………………………………………
How long does it take to grive 80 miles???
CJ can fold in half... LEGIT toes to bar
Wednesday 3/21/12
for time:
Run 800m w/ plate (45/25)
30 Bumper plate burpees (45/25)
Run 400m w/ plate
20 Bumper plate burpees
Run 200m w/ plate
10 Bumper plate burpees
Reebok under fire for “cheating” campaign
Here is the correct link to the crossfit hand care article I ment to post yesterday. Worth the read
I feel exactly like this guy when I try to explain the workout every day
Dont forget Sarah will be running a cooking class this Saturday at 12:30 after the last open WOD. WordPress is not letting me put up the flyer so check it out next time your at the gym. It will cover all kind of Paleo condiments and how to make the chicken breast a little less boring
Skills on the roller skates
Joel tackles 75 overhead squats after an easy 150 wallballs the day before!
Tuesday 3/20/12
Deadlift
1-1-1-1-1-1-1
+
3 rounds for max reps:
1 Min max deadlfits (185/125)
1 Min max reps handstand pushups
1 Min max reps pistols
1 Min max reps chest to bar pullups
1 Min rest
New reasons for ladies to exercise…
Great article on CrossFit hand care
These may come in handy this week…
4 down 1 to go
Joe gets one in at the buzzer. Morgan is pumped!
Monday 3/19/12
Back squat
5-5-5-5-5
+
For total reps in 8 min:
3 Power cleans (135/95)
3 Hand release pushups
6 Power cleans
6 Hand release pushups
9 Power cleans (135/95)
9 Hand release pushups
Continue pattern as high as possible
May your squats be this heavy
http://www.youtube.com/watch?v=wZfxklV2Mug&feature=fvwp&NR=1
150 wallballs= quat death
Prebok people dont cheat on their girlfriend OR their workout!!
Sunday 3/18/12
Shoulder press
1-1-1-1-1-1-1-1
+
“Nancy”
5 rounds for time:
Run 400m
15 Overhead squats (95/65)
Massages mystery mechanism unmasked
Red meat will kill you!
Saturday 4/16/12
“Erin”
5 rounds for time:
15 Dumbbell split clean (40/30)
21 Pullups
*30 min time limit
Burpee challenge day 30. People getting crossed off left and right. Will you make it! Remember were on the honor system
Red meat & mortality & the usual bad science
The difference between discomfort and pain
Tomorrows WOD
As usual we will run heats starting at 10:30 tomorrow morning and Sunday. Dream of wall balls, double unders and muscle ups. Also next Saturday after we finish the last open WOD Sarah will be hosting a cooking class at the gym. Let us know if you plan on coming, more info to come
Sweet headband
Studies show headbands increase metcon ability by 50%. Just ask Mario
Friday 3/16/12
Take 12 min to establish a 1RM hang power clean
+
In teams of 2:
3 Min max reps rope climbs
3 Min max reps stone 2 shoulder
3 Min max reps GHD situps
3 Min max reps burpee sandbag throw (45/25)
3 Min max reps tire flip+ jump
Burpee challenge day 29
Why women need 5 more lbs. of muscle
Some women around the gym may appreciate this. Scientific prook that women hate beards
Some tips for this weekend
Im a bad ass! I hit the ground with sticks!
Close up pictures of pull up bars are very artistic!
Thursday 3/15/12
for QUALITY:
75 Wallball shots (20/14)
50 Ring dips
50 False grip kipping pullups
+(time permitting)
1 mile run
Burpee challenge day 28
If you eat red meat you will die!!!!!!!!!!! Here is Robb Wolfs rebuttle and Marks
Awesome! Squat
Inesrt pount joke here______. Haha “veteren pounder”…..
Here is the next open WOD. Be sure to watch the BAD REP examples, otherwise you will get no repped A LOT! Two WODs left people. Keep up the good work!
