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Friday, September 3, 2010

Begin with: Snatch (60%/3)x2, (70%/3)x3, (75%/2)x3

WOD: AMRAP in 12 min of:
Right arm Overhead Weighted Walking Lunges, 45/25#, 40ft
Left arm Overhead Weighted Walking Lunges, 45/25#, 40ft
Knees to Elbows, 12 reps

Quote of the Day: “If you don’t have time to do it right, when will you have time to do it over?” – John Wooden

Blake, snatching the bells
Blake

Thursday, September 2, 2010

Begin with: Cast Wall Walks, Practice Handstand (floor, parallettes), HS Lower to Straddle L, Press to HS

WOD: 4 rounds of 1000m Row. Rest 3-4 minutes between rounds.

Reading Corner: Posture – Why Your Back Hurts

Danny and Yamille, rowing station in the Fight Gone Bad.
There is about 3 weeks left to Fight Gone Bad 5. Have you signed up yet?
Reminder: there is no minimum donation to participate in this event.

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Wednesday, September 1, 2010

WOD: 5/3/1 Back Squat cycle 1, week 1
65% x 5 reps
75% x 5 reps
85% x 5 or more reps

Finish with: Good Mornings

Note: To warm-up for the 5/3/1 work sets Jim Wendler recommends: 5 reps at 40%, 5 reps at 50%, 3 reps at 60%, and then begin the work sets. If you are into Excel, here is a helpful spreadsheet to calculate percentages for the cycle. And finally, in case you didn’t read it last week, here is again the article that explains 5/3/1.

Labor Day Weekend Schedule: This Saturday there will be a 9am Skills & Drills class and 10am WOD. Next Monday there will be classes at 6pm and at 7pm only. Don’t forget to sign-up for your classes.

Blast from the past: Yinh is getting ready to Back Squat, September 1, 2009
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Tuesday, August 31, 2010

WOD: “Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Reading Corner: Don’t Just Sit There!

Note: Don’t forget to sign-up for your classes and check our schedule page for the upcoming updates to our schedule.

Liz, ring practice
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Monday, August 30, 2010

Begin with: Power Clean & Jerk (60%/3+1)x4, (70%/3+1)x4
Clean Extension 60%/5, (70%/5)x2, (80%/4)x2

WOD: AMRAP in 7 min of:
Front Squat 185/125#, 3 reps
Burpee, 10 reps

Reading Corner: Primal Strength Training for Women: Not So Different After All
and…
Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete

Blast from the past: 2009 CrossFit Games Northeast Regionals
Oh uh… Olga just started doing CrossFit and look at the results…

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Sunday - Rest Day!

Reminder: For those coming with us to the Traveling Rings, we are leaving the box at 10am. The poker training session at the School of Cards is starting around 3pm. More details here.

Congratulations Christina on the first Muscle-up!

Saturday, August 28, 2010

WOD: 2010 CrossFit Games Finals Affiliate Cup Event 3
Two rounds for time of:
Run 300 meters
15 Box Jumps over 24” box
15 Dumbbell Squat Cleans (45/25 lb.)
30 Double-unders
15 Push-ups (hands must release from floor)
15 GHD sit-ups
30 yard Walking Lunges

to view the archived version of the event at the games go to http://live.crossfit.com , from the menu on the bottom left under “Missed something live? View the archives below, organized by hour” select “17-Jul-2010 11:00-12:00“. The actual event starts approximately on the 8th minute.

Mark your Calendars: We are about to embark on the Fall 2010 Nutritional Challenge. The challenge will start on Wednesday, September 15th and end 45 days later, on Friday, October 29th with a potluck party. Those who plan to participate will be required to attend one of the Nutritional Talks before the challenge. Two dates: Wed, Sep 8th, 9pm OR Mon, Sep 13th, 9pm. More details to follow.

Todd and Al, running drills.
What needs improvement here? Post your thoughts to comments.

Short CrossFit Journal article on The Basics of Pose Running Techniques by Brian MacKenzie
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Brian MacKenzie -

Friday, August 27, 2010

Begin with: Practice Kettlebell Juggling & KB Snatch and KB Clean & Jerk Technique

WOD: KB Snatch Test, 16/12kg (Rx+ 24/16kg):
10 minutes of KB Snatches. Switch hands as needed. Once the Kettlebell is picked up, it cannot be let down. If the KB hits the ground, the test is over. Switch hands as necessary.

Count total reps of snatches performed and post to comments

Finish with: Stretch & Foam Roll

Reading Corner: from the Denver Post – Their secret: Work out hard, and eat like a cave man

Announcement: We are extremely excited to announce that we are hosting Dr. Loren Cordain, the author of “The Paleo Diet” and “The Paleo Diet for Athletes” with the Nutrition Lecture on Saturday, October 2nd. Space is limited. Reserve your spot now. For more details and to register go to the event page.

Colorado State University professor Loren Cordain, holding a replica of a paleolithic skull, says early humans didn’t drink milk or eat bread. ( Cyrus McCrimmon, The Denver Post )
Dr. Loren Cordain

Thursday, August 26, 2010

Begin with: Weighted Pull-ups 3-3-3

WOD: for time:
Run 1 mile
Wallballs, 60 reps
Run 1 mile

Quote of the Day: “We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser’s gambit.” – Coach Glassman

Wednesday, August 25, 2010

Begin with: accumulate 10min in a squat – watch this video by Kstar

WOD: “Baseline”
For time:
500m Row
40 Air-squats
30 Sit-ups
20 Push-ups (2010 Games Standard)
10 Pull-ups

Quote of the Day: “The pursuit of strength is not a six-month or one-year pursuit. It’s a 30-year pursuit for me. You gotta be smart about it. But everyone wants everything right now.” “…nothing will destroy a lifter faster, or for longer, than ego.” -Jim Wendler.

5/3/1: First of all congratulations everyone on Back Squat PRs yesterday, and we had quite a few! Now, have you heard of Jim Wendler’s 5/3/1 Program? If you haven’t, check the following article. Ready to take 5/3/1 for a test drive? If you didn’t start a logbook yet, get one NOW. 99c composition book from a drugstore around the corner would do. By the way, our customized logbook has a 5/3/1  section in it. Get your logbooks ready. We are taking the Back Squat for a 12-week 5/3/1 spin. What this means is starting next week we will do one workout per week that follows 5/3/1 program for Back Squats.

Reminder: The fun Sunday is coming! The School of Fitness is about to visit the School of Cards. We will start the day around 10am at the box and will head to the Traveling Rings, followed by brunch at our favorite Cafe Du Soleil and a Paleo Poker Party at the School of Cards. Blake promised to teach us how to play poker well. This should be fun!

Traveling Rings & Paleo Poker Party this Sunday!
ring-and-poker

Tuesday, August 24, 2010

WOD: Back Squat 3-2-2-1-1-1

Finish with: 3 rounds NOT for time of:
Ring Pull-ups, 5 reps, NO kipping
Toes to bar, 5 reps, NO kipping
Skin-the-cat, 5 reps

Stats: Do you have aspirations of competing in the CrossFit Games? Check how you stack up against Average 2010 Games Male/Female Athlete: Anything but Average(s)

Getting Started: Curious about CrossFit or have a friend you want to add to our CrossFit family? Check our Getting Started page. Our September Foundations Programs are up online and filling up fast. Check the schedule and sign up here.

Blast from the past: Rupa, skin-the-cat on the bar
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Monday, August 23, 2010

Begin with: Power Snatch (60%/4)x4, (70%/3)x4
Snatch Extension (70%/5)x3, (80%/4)x2

WOD: 12-9-6 reps of:
Thruster 95/63#
HSPU

Quote of the Day: “In all affairs it’s a healthy thing now and then to hang a question mark on the things you have long taken for granted.” -Bertrand Russell

Getting Started: Curious about CrossFit or have a friend you want to add to our CrossFit family? Check our Getting Started page. Our September Foundations Programs are up online and filling up fast. Check the schedule and sign up here.

Derek. At the shooting range
Derek, shooting range