Friday

Workin' Hard 

WOD Schedule

6am, 9:30am, 12pm, 4pm, 5pm, 6pm

In the afternoon, we will be running heats every

 20 minutes starting at 4pm. Please sign up on the board 

for a slot when you arrive at the gym.

WOD

Games Open Workout 11.5

5 Power Cleans (145lb/100lb)

10 Toes to Bar

15 Wall Ball (20lb, 10' target/14lb, 9' target)

(Can be scaled)

or 

"The Alternate"

For those of you who are not competing  

400m Run

80 Double Unders (240 Single Skips)

70 Squats

60 Sit Ups

50 Burpees

40 Box Jumps

30 Push Ups

400m Run

Read:

CrossFit Football on Intensity v Effort

Watch:

Sneak Peak of games workout 11.6 with Chris Spealler and Jason Khalipa

Saturday

WOD Schedule

9am

"Saturday Team WOD"

With a partner, accumulate as many points as possible in 20 minutes

Squats=1 point

Push Ups=2 points

Burpess= 3 points

You may only alternate with your partner at each 2 minute point.

Read

The New Energy- Liquid Crack In A Can

by Jorg Mardian RHN, CPT, MT, CKS

Tuesday

September Endurance Challenge

"Tabata Sprints"

20 seconds sprint

10 seconds bottom to bottom hold

8 rounds

Allison going over head

Strength

Week 4

Front Squat/OHS

5 x 40%

5 x 50%

5 x 60%

Metcon

With a continuously running clock do one pull-up and one burpee the first minute, two pull-ups and two burpees the second minute, three pull-ups and three burpees the third minute... continuing as long as you are able.

"Why Combatives?" with Kelly Starrett - video [wmv] [mov]

CrossFit Endurance FAQ

Quote of the Day

"Jerks, Snatches and Good Clean fun!" 

"Team WOD"

(teams of 2)

100 KB Swings, 1.5 pood/1 pood

25 burpees

100 toes to bar
200m run

100 Push Press, #65/#45

25 Burpees

100 Air Balls, #20/#12

CrossFit Endurance FAQ

Many of you have been talking to me about CrossFit Endurance (CFE) and asking me if this program is for you?  As I have told many of you, If you have been doing CrossFit for more than 4-6 months you are ready.  Click on the LINK and read about all the benefits and drawback.

I have appreciated all the inquiries about CFE, keep the questions coming and we'll get you accross the finish line.

Food Decisions

Quote of the Day

"This is gonna suck....follow me!"

1 mile run

100 Deadlifts, #65/#45

75 Pull-ups

50 Back Extensions

25 Burpees

Fast Food

by CrossFit, Inc

Whenever it's time to eat do you ever say to yourself, "What do I want to eat?".  Sure we all do, the most important part after that is what we choose to eat.  Do we make a decision off of our "day"?  Is it a busy day or a "non-busy" day.  Do we make our decisions whether our day is "busy" or "non-busy"?  I'm pretty sure we will all say "yes" to that.  Why don't we make good decisions no matter what kind of day we are having? 

Post your comment and how you think making a better decision would be possible

Are You Strong Enought?

 Quote of the Day
"Love your body and make it hate you!"

Strength-Week 4

 (Deloading)

Back Squat
#1 set 5 reps @ 40% 1 RM

#2 set 5 reps @ 50% 1 RM

#3 set 5 rep @ 60% 1 RM

Metcon-

30 Wall Ball, #20/#12

30 Ground to Overhead, #95/#65

30 KB Swing, 1.5/1 pood

30 Overhead Squats, #95/#65

30 Burpees

Strong Enought?

by Mark Rippetoe

We are all in need of strength, without strength we are weak and eventually are lacking in an area of life.  One reason why we started the Wendler 5/3/1 program was to focus on each of our strengths and help us realize we all need to increase it, while we are working on each of these movements we are also practicing.  One thing to know is that tfor us to get strong we need to lift heavy stuff and to get better with our technique, we need to practice.

AMRAP and Snatches

Quote of the Day

"Start doing what's necessary; then do what's possible, and suddenly you are doing what is impossible."

-St. Francis of Assisi

Power Snatch

3-3-3-3-3

AMRAP 12 Minutes

10 Back Extensions

10 Sit-ups

5 Burpees

From 443lbs to Ironman Lake Placid-Meet TriMax Athlete Frank Hubbell

I read an interesting quote today that really stuck in my mind. “The universe doesn’t reward or punish you for the decisions you make, it just adjusts. There is no right way or wrong way, just new ways.”

The More We Get Together The Happier We'll Be

"Team WOD"

In Teams of 2 complete the following:

250M Farmer's Carry [1.5 Pood/ 1 Pood]

3 Push Jerk's [135/95]
5 Front Squats
7 Dead Lifts

*Each team member must complete 8 Rounds individually.[16 Rounds Collectively]

*While 1 team member is completing the 250M Farmer's Carry, the other team member must complete 2 Rounds of 3 Push Jerk's, 5 Front Squats, and 7 Dead Lifts.

*If the 2 rounds are not completed by the time the 1st team member returns from the Farmer Carry, there is a 10 Burpee penalty.

[Only the team member who did not complete the 2 rounds is penalized, not both team members]

AB Challenge
Not for time:
75 Elbows to Knees

*Focus on lifting knees to elbow and being in control.  You can kip.  The purpose of today is to practice this movement. 
*When you post, post how this challenge went and what was the hardest part

Iliotibial Band (IT) Syndrome

3/11/10

Kids at a young age already practice the functional movements we were designed to do without pain

Complete 4 rounds

16 Single DB snatch (8 each arm)

8 burpees

400m run

“CF Lite”

Complete 3 rounds

12 Single DB snatch (6 each arm)

6 burpees

400m run

Iliotibial Band Syndrome

by Jerold M Stirling, MD

"Iliotibial band (ITB) syndrome (ITBS) is the most common cause of lateral knee pain among athletes."

Kettlebells Provide a Great Weight Lifting Workout

3/10/10

Complete 3 rounds of:
AMRAP 5 minutes

4 Deadlift, #135/#225

8 Burpees

12 KB Swings, #53/#35

Rest 1:30

Kettlebells Provide a Great Weight Lifting Workout

By Elizabeth Quinn, About.com Guide

Kettlebell Swing

Example

Forging Mental Fitness

2/19/10

Strength

Shoulder Press

5-5-5-5-5

Metcon

Complete 10 rounds for time:

KB Swings

10-9-8-7-6-5-4-3-2-1

Burpees

1-2-3-4-5-6-7-8-9-10

Forging Mental Fitness

by Jim Decker

In his response, Coach Glassman said something about how

“Linda” seemed like a good workout when it was created,

but it has become the most hated workout of the day (WOD).

According to Coach, "Anything that gets that kind of reaction has to be effective!"

What is CrossFit and Is It Good For Triathletes?

1/30/10

“Saturday's Laundry List”

Complete 1 round for time:

Run 800m

75m OH Lunges, #10/#25

50m Broad Jumps

25 Burpees

50 Push-ups

75 Sit-ups

What is CrossFit and Is It Good For Triathletes?

by Claire Lunardoni

The off-season is the time of year when triathlon experts agree that everyone should head to the weight room. Muscle is eatten away over a season of long, exhaustive aerobic exercise, and winter is the time to build back your muscle mass and increase power for faster biking, more efficient running, and injury prevention.

Fight Gone Bad Returns

121209

"FGB"

1) WallBall

2) SDLHP (sumo deadlift high pull)

3) Box Jump

4) Push Press

5) Burpees

3 Rounds

* each station's duration is 60 seconds, every 5 minutes each team takes a 60 second break

How Do You Do a Push-Up?

102109

Pull-ups

Burpees

Wallballs

Push-ups

21, 15, 9

One of the most abused exercises or should I say cheated exercises is the "Push-Up". Usually it is cheated do to a lack of coach or proper examples. At Stone Way CrossFit we perform push-ups with full extension(chest touches the ground). Also at One World Crossfit my friend Freddie Camacho leads his box the same way. Watch this video and watch Freddie give perfect examples on what is a perfect push-up. Either on your toes or on your knees you can perform a perfect or imperfect push-up. We'll work on this today at class but if you feel the need to practice before class by all means, please!

Coach

Crossfit One World Push-ups from crossfitoneworld on Vimeo.

Working Out Works!

101409

5 Push Press

10 Sit-ups

12 OH Lunges (both arms)

*AMRAP in 20 minutes

* post rounds completed

Working Out Works!

By: Daniel Green

So many women still think that starving themselves is enough to initiate and maintain a weight-loss program, when in fact they are simply setting themselves up for disappointment and ultimate failure. Very few people are able to maintain a "starvation diet," since it by definition leaves the body wanting and unsatisfied, not to mention adversely affecting overall health and actually slowing down the metabolism (see 10 Ways To Increase Your Metabolism, http://www.workoutsforwomen.com/a081_increasemetab.asp). Dieting (or better yet, eating sensible and balanced meals) must be combined with cardiovascular and resistance training to be successful long-term.

Daniel Kirschenbaum, Ph.D., the director of the eating disorders program at Northwestern University Medical School, writes what should be obvious to everyone by now in his book The 9 Truths about Weight Loss: "exercising is critical for effective weight control." We are so used to hearing this by now that we may miss the real importance of that statement. Dr. Kirschenbaum is not writing about weight loss, but rather weight control, or the ability to lose weight and keep it off, which is where so many of us fail. Dr. Kirschenbaum goes on to provide a comparison of active and inactive individuals, offering a list of 50 benefits of exercise. Numbers 1 and 2, respectively: Increase weight loss and Improve maintenance of weight losses. In other words, to lose weight and keep it off you must combine sensible eating with exercise.

What many women leave out of this equation is strength training, which is an essential component of a positive lifestyle change. A strength-training program will help maintain or build muscle tissue, which becomes increasingly important as we get older. Don't be discouraged if you don't see immediate weight loss when you add a strength-training component to your workout. Because muscle is more dense than fat, you will look and feel healthier before these changes are reflected on the bathroom scale. Try instead to pay more attention to the way your clothes look and feel on your body as you add muscle tissue and erase unwanted fat.