5 Rounds for Time:
200m Run
9 Chest to Bar Pull-ups
22 Wall Balls (20#/14#)
Results
View this photo
View this photo
and Happy 1 Year CF Anniversary too! Hope you liked your birthday WOD.
Quick post tonight. We have our hands full.
Ash meets Zoe:
Category: WOD
Deadly Double
Strength WOD:
10/10/10
Deadlift (Find your 10RM “Rep Max”)
Checkout WOD:
5 Rounds for Time:
35 Double-Unders
200m Run
Results
View this photo
View this photo
This past week a group of your fellow CrossFitters completed a Whole30 Paleo nutrition challenge. Congrats to all who participated! Some finished all 30 days with strict compliance and reported great results. John B. lost 9.2 lbs and 2 inches off his waist in 30 days and both he and Christa tackled it together as husband and wife with no cheats for the full month! Many have said that while they may not have strictly followed the challenge for 30 days; they were able to make cleaner and healthier choices as well as set goals and strategies for how to maintain a healthier lifestyle post Whole30. That is the best outcome of a nutrition challenge, seeing people make changes that will truly last and benefit theirs and their families health. Kicking the sugar cravings and inflammation causing food choices and building healthy habits can only be a good thing.
Read Whole9’s take on the Paleo-ification of junk food and why you should avoid it during your Whole30 Challenge: “Sex With Your Pants On” by Whole9
“The Lumberjack Challenge: Part 1” with Kurtis Bowler by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]
AM-Bear-RAP
As Many Rounds As Possible (AMRAP) in 15 minutes:
1 Power Clean (95#/65#)
2 Front Squat (95#/65#)
3 Push Press or Jerk (95#/65#)
4 Back Squat (95#/65#)
Rules:
- No Squat Cleans. You must power clean the bar to full standing position before front squatting the weight.
- No Thrusters
- Must Push Jerk
Results
View this photo
View this photo
Similar to the Bear Complex movements, this WOD differs in that it builds the rep count after each lift into a barbell complex. The other main difference from the Bear though is that there is normally one more Push Press/Jerk at the end for an extra overhead press. Also this required a push jerk over the push press. Several commented that by the end of the workout some things “clicked” and they were able to improve a lift or refine their technique through that repetitive rep scheme.
Old Video of Bear Complex:
Bear Complex WOD [wmv][mov] » Sept 25 07
Watch and file this away for rowing and FGB7:
“Fight Gone Bad Rowing Strategy” with Angela Hart – video [wmv] [mov]
“BAM. Wallball.” ~ Angela Hart
Notes:
Barbells for Boobs “Amazing Grace” this Saturday 10/8. Register and be there.
- October is Breast Cancer Awareness Month; CrossFit supports this annually through their support of “Amazing Grace”
- WOD is “Grace”: A classic benchmark of 30 Clean and Jerks for time (RX at 135#/95#)
- To register ($35 includes a t-shirt) and donate go here; search for our box and complete the registration
- To purchase other gear that also benefits the cause you can go here
- Show up at 0930 or 1015 on Saturday and run through Grace
- If you do not wish you donate you can still complete the WOD
"Death by Kettlebell Swing"
With a continuously running clock perform 2 Kettlebell Swings (53#/35#) the first minute, 4 Kettlebell Swings the second minute, 6 the third minute, and so on, continuing to add 2 each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and reps in the last round completed.
Results
View this photo
View this photo
Zombie Apocalypse Training (to beat them you have to know them):
A recent study by the University of South Carolina offers some amazing insights into how the brain (of mice) reacts to moderate exercise. It wouldn’t be much of a leap to imagine how our brains react and grow with good nutrition and intense exercise.
well.blogs.nytimes.com
Watch below and mobilize thoses wrist and forearms!
Overhead Wrist Dysfunction – mobilityWOD.com
What's on your checklist?
Do you have a list? Should you? I made mine today. What kind of list am I talking about? A list of goats, weaknesses, or skills you are lacking in. This list should be about what you want to get better at to improve your fitness and your health. A CrossFit list of maybe 10 things you know everytime you leave the gym that you probably should have worked on a little. Or maybe it’s something to practice on the weekend or at home that you could have done that might lead to moving faster, getting stronger or setting a new PR. Think about what it is you want to learn or what is holding you back. Write those things down, then tackle them with persistence, discipline, determination and patience. It can be anything from nutrition, mobility, and rest to learning a lift, improving strength, practicing bodyweight movements or improving cardio-respiratory endurance through running, swimming, rowing or more. As you begin accomplishing these goals and turning goats into new skills you will quickly find new entries to your list to take their place. That is the true nature of CrossFit. It never gets easy, you may get fitter but the list just grows as you check things off. It’s part of the fun of learning to be more demanding of yourself.
Read: “Goats” by CrossFit Lisbeth
Community + Brutal Fun = CrossFit
Notes:
Next Saturday 10/8 we will have two important things going on:
- CF Kids Fall Session (Ages 5-9) begins. Sign-up online at Mindbody Online. There are 2 spots left for the 10/8 to 11/5 session for each Saturday.
- Barbells for Boobs “Amazing Grace”: Next Saturday 10/8 we will host one main WOD which is “Grace” which will benefit Mammograms in Action.
-
- October is Breast Cancer Awareness Month; CrossFit supports this annually through their support of “Amazing Grace”
- WOD is “Grace”: A classic benchmark of 30 Clean and Jerks for time (RX at 135#/95#)
- To register ($35 includes a t-shirt) and donate go here; search for our box and complete the registration
- To purchase other gear that also benefits the cause you can go here
- Show up at 0930 or 1015 next week and run through Grace
- If you do not wish you donate you can still complete the WOD
"Dueling Squat Cleans"
Main Class:
3 Rounds for time:
400m Run
Max Rep Squat Cleans (95#/65#)
Partner up and go “head to head” at squat cleans. Most reps after 3 rounds wins. Run fast so you can out-do your partner!
Rules:
- One runs 400m while one performs max reps
- Switch after each run
- Full squat clean, bar must touch ground each rep
- Don’t tell your rep count until the end of the WOD
Advanced RX Class:
5 Rounds for time:
9 Hang Squat Cleans (155#/105#)
3 Rope Climbs (15′)
Results
FGB make-up:
Dueling your partner in squat cleans never fails to be a good workout. Not knowing how many reps your partner is getting done while you run is a big motivator to holding onto that bar just a little longer. Squat cleans for the group looked improved today in pre-WOD group practice.
Keys to a Clean (Full Squat):
- Deadlift set-up on the bar
- Engage your traps and keep your back and core tight
- Pull the barbell off the floor with straight arms into an upward shrug and extension
- At the top of the shrug your ankles, knees and hips should all be extended with the bar close to the body
- Quickly and forcefully “pull” yourself under the bar and into a squat
- While pulling under the bar rotate your elbows around the bar
- Bar should land in the rack position with loose fingers and elbows up
- Stand up to complete the lift
In addition to the main WOD we also had a make-up class for those who missed Fight Gone Bad today. Great energy all morning and thanks to those who stuck around to cheer, judge, and help out.
Final episodes of the 2011 Reebok CrossFit Games to be re-aired onESPN2 Monday, October 3 from 9pm-11pm ET (6pm-8pm PT) – video [wmv] [mov]
Happy Birthday Derek!
As Many Rounds As Possible (AMRAP) in 15 minutes of:
8 Thrusters (95#/65#)
2 Muscle-ups
8 Burpee Box Jumps (24″/20″)
Results
View this photo
View this photo
The birthday dude:
Hope you liked your belated birthday WOD Derek! An AMRAP with thrusters is the gift that keeps on giving.
If you want a birthday WOD let us know. Next up is Heidi. Also if you have recently hit your 100th WOD in the box then get your 100 WOD T Shirt for $15. The latest run came in and there were a few who had wanted one.
Saturday Schedule:
- Main Class tomorrow is 0930
- Advanced RX Class is 1045
- FGB make-up for those who missed it on 9/17 will be at 1030
- If you participated in FGB already please plan on completing the main class at 0930 due to the logisitics needed for running a group through their “fight”.
Swimming pointer: “Overreaching” with Chris Michelmore – video [wmv] [mov]
“Confidence” 2011 CF Games
“Teaching the Muscle-Up To A Large Group: Part 1” with Pat Sherwood,CrossFit Journal preview video [wmv] [mov]
“Teaching the Muscle-up to a Large Group: Part 2” with Pat Sherwood, Chuck Carswell and Chris Spealler, CrossFit Journal preview video [wmv] [mov]
Amanda demonstrates box steps with flair:
Push and Pull
Strength WOD:
3/3/3/3/3 (Warm-up and find your 3RM “3 Rep Max”):
Push Press
Checkout WOD:
For Time:
1000m Row
Results
View this photo
View this photo
Lots of PR’s today and bell ringing:
Mark’s coaching advice today on the 1k Row for time seemed to really work: “You should fall off the rower when you are done.”
We are working on setting up a rowing clinic in November with Lucy and also a local expert (Anna Cummins) who happens to be an Olympic medalist rower and also one of the Concept 2 Master Rowers! Stay tuned for details. After that clinic I am betting we will see tons of rowing PR’s.
Notes:
Congrats to Marc for reaching his 2 year CF Anniversary this week! What a change and journey it’s been so far. We are happy to be a part of it!
If you wanted in on the Inov-8 discount deal from Born to Run then please sign up on the clipboard in the box with your name and email (If you signed up on the whiteboard we need your email address so write your name and address on the clipboard). Next week we are sending them the list and they will email you the discount code good for a discount off a new pair. They have several different styles and the more who sign up the bigger the discount! Sign up before this passes you by.
The Open and next year’s Games are right around the corner: Get Ready for 2012 – CF Games
"Randy"
For Time:
75 Power Snatches (75#/55#)
Results
View this photo
View this photo
Lucy and Don tackle “Randy”:
This “Hero” WOD is a tribute In memory of Randal Simmons, LAPD SWAT (deceased Feb. 7, 2008).
Randy = Barbell sprint. We haven’t done this WOD in over a year and a half. From the last time we programmed this: “This benchmark WOD is an all out barbell sprint. It quickly gets hard 30 reps in and as you keep moving the back tightens, the shoulders fatigue and the heart pounds. While the weight is relatively light, it feels like you are doing burpees with the bar. In under 10 minutes you get a very effective workout that is all parts cardio, strength and power. Like any Hero workout, knowing what it’s for always helps to keep it in perspective while you are pushing through it.”
“Randy”, by LAPD Swat and CFHQ Staff [wmv] [mov]
Watch this video especially from 4:41 in where Josh Everett crushes this WOD.
Notes:
There are 5 spots left for CF Kids! I am trying to fix the sign up on Mindbody Online for CF Kids session for 10/8 – 11/5. For those who paid and emailed you are good (Lucy, Amy N., and Michelle S.). Today it was jacked up. That is a technical term meaning “f’d up”. It should be okay to purchase now if you have an active Mindbody Online Account. If not then my knowledge of using Mindbody is jacked up. I still blame the software.
Oh and nobody got a muscle-up today! What happened?!
After class a post WOD 2 Minute Challenge of Hand Release Push-ups in action:
Return of the Squatch Kids
5 rounds for time:
200m Row
12 Medicine Ball Cleans (20#/14#)
7 Handstand Push-ups
200m Run
Results
View this photo
View this photo
Muscle-Up fever continues! Dustin got his first muscle-up tonight and then hit a couple more! He also doesn’t use a false grip. Lindsay also PR’d pre-WOD with a kipping handstand push-up with one abMat. Have you PR’d something recently? Share it on the whiteboard. Better yet we need to install a “PR Board” for documentation. Each time you PR write it down. After a month we will wipe it clean and start again.
Dustin’s 2nd Muscle-up:
CrossFit Kids is now back. We will start the next 5 week session on Saturday Oct. 8. We will be bringing back Squatch Kids for five Saturdays at 0945 beginning 10/8. Cost will be $50 per 5 week session (5 Saturdays) and we will be focusing on ages 5-9. Sign-ups will be via Mindbody Online. There are a limited number of spots. Please sign into your account and then purchase a CF Kids Session for each little one. Second sibling rate is $40.
Squatch Kid X-ing:
“Shoulder Mobility” with Coach Mike Burgener – video [wmv] [mov]