The am class was fortunate to have some early morning sun. Some pictures are worth a thousand (fill in the blank).
WOD:
50 tire flips for time
Rest 5 minutes
5 rounds of:
10 Tire jumps
10 Inverted tire pushups
10 ring dips
**Tonight is our Olympic weightlifting class with Nick. If you haven’t noticed, we are encouraging everyone to take advantage of this class. Nick is an awesome instructor with lots of good knowledge on the Olympic lifts. Here is your chance to focus and get great instruction on our complex lifts. Class starts at 6:30pm.**
We will be doing Fight Gone Bad for our FREE Saturday workout. We are encouraging everyone to bring a freind to suffer the workout with. This will be a good time to see your progress from our last FGB experience. Compare to 080927
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Jay pumped out a 10:36 Helen yesterday - not bad for a guy recovering from a shoulder injury. Since August we have been working around his injury; adjusting workouts and movements as necessary to accommodate the bum shoulder. The recovery process seemed like forever, but it allowed us to focus on other movements that Jay wouldn’t have paid as much attention to. Jay’s recovery process is textbook, because he continued training at high intensities with constant variance and did not lose anything in the process.
From CF Hq:
Insulin Resistance, CrossFit Nutrition Seminar - video [wmv] [mov]
**Just a reminder, this Saturday we are doing Fight Gone Bad at 10am. It is going to be a real good time. This is a workout that can be scaled to everyone’s fitness level, so we encourage you to bring in a friend or family member. Also Mixed martial arts class is scheduled for 6:30 pm tonight. If you haven’t tried out this class, you are missing out. Ask Pat for details.**
This is the last Strength Feat Compilation I could find on Youtube.
WOD:
Back Squat
5-5-5-5-5
Rest 5 min. and complete 8-6-4-2-1 sets of:
Box jump (increasing box height each set)
Single arm overhead KB squat
Everyone did an excellent job on the workout today. We focused more on squat technique and I was real happy with the results. Many of us finished with box jumps over 40″, which is pretty good no matter who you are.
Today’s Top Ten: 10. Today is the 7th day in a row that we have had over 20 people complete the WOD.
9. Mike broke the box jump world record for white men that wear glasses - 46″ leap.
8. Jared fell down…again.
7. Caroline gutted out another Kettlebell TGU/Swing “warm-up.”
6. Kyle’s squat has come one more step to maturity.
5. I found out that we didn’t lose Neil to the “Bird Flu.”
4. Miyuki performed squats even though she was sore.
3. We found out that Forrest really has freinds after he brought one in for a workout.
2. Nixon’s football coach knows more about the squat than he does the clean and jerk.
1. Gracie didn’t run away today. Olympic Lifting Class Week 4
Caroline pulled an impressive 170# yesterday in spite of only deadlifting several times in here life. What really impressed me was her adherance to strict form throughout the movement. Good job Caroline!
WOD
7 Rounds for time of:
15 pullups
25 squats
**Firebreather challenge: Do 2 rope accents to 15 feet instead of the pullups**
Oly Lifting:
Nick
Lucas
Brett
Nixon
Ogre
Jared
Gery
This Saturday’s workout will be Fight Gone Bad. We are hoping to fill the house for the workout and get some video for the CrossFit main page. We are encouraging everyone to bring someone new to the workout. The more the merrier!
4 Rounds for time of:
5 squat, 5 pullups, 5 pushups, 5 back ext., 5 situps, 1 suicide
Miyoki: 8:44
Casey: 9:10
Shaina: 9:50
When your doctor or physical therapist tells you not to deadlift, here is what you must tell him/her:
Becoming proficient in the deadlift conditions the body to work in the most efficient manner possible by essentially allowing the hips to generate force while the muscles of the back and abdominals act to prevent shear in the spinal column (shear is bad). The deadlift will effectively condition the muscles in the back to maintain a nuetral vertebreal column while under load. Also because virtually every muscle in your body is working together the deadlift has incredible benefits for coordination, flexibility, and balance.
Clarence Bass is in the best shape of his life at 60 years of age. I thought training stopped when you turned 50? Read his story in his own word, pics included: Peak Shape at 60
The am class was fortunate to have some early morning sun. Some pictures are worth a thousand (fill in the blank).
