Skill: KB Clean – practice perfect form
WOD: “Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Post Tabata score for each exercise to comments and total for final score.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories.”
Persistence pays off! The most consistent athlete of our box is… Drum roll please… Hiroshi! Quetly, but persistently he has completed 60 CrossFit training sessions in the past 3 months!
..AND take a look at his progress:
Aug 17. CrossFit Total 385
Nov 6. CrossFit Total 485
Aug 18. “Annie” 10:48 Rx
Nov 9. “Annie” 7.26 Rx
Aug 28. “Lynne” 51 Rx
Nov 25. “Lynne” 111 Rx
Sep 8. Max height box jump - 43 inches
Nov 13. Max height box jump - 47 inches
Sep 24. 400m run - 1:15
Oct 31. 400m run – 1:13
Nov 24. 400m run – 1:11
Got his first muscle-up
Rope climb with no feet
Oct 5. max squats in 1 min - 59
Oct 24. max double unders - 47
Congratulations to Hiroshi! He wins Aero Speed Hyperformance Buddy Lee Jump Rope! Keep it up and don’t loose your number 1 spot!
Runner-ups for the most consistent athlete in the past 3 months are:
JP – 58 training sessions
Carlos – 51
Al – 48
Matt Q – 44
Heather – 42
Anthony – 39
Donna – 39
Sofia – 38
Derrick – 33
GREAT JOB EVERYONE!
Skill: Practice Handstands on parallettes
WOD: Back Squat 3-3-3-3-3
Post loads to comments
Reading Corner: Science Daily: Progressive Resistance Strength Training Helps Older People In Daily Life
J.P.’s got the moves!
Bike, run, swim, play, learn a new sport… or just veg out on the couch!
Reading Corner: Science Daily – Runners: Train Less and Be Faster
Rupa
Skill: Turkish Get-Up 2-2-2-2-2
WOD: “Deck of Cards”
Hearts = KB Swing
Clubs = Wall Ball
Diamonds = Box Jump
Spades = Knees to Elbows
Jokers = 500m Row
Announcement: Next Sunday, December 6th we are hosting CrossFit Endurance NYC Running Seminar. Do you want to improve your CrossFit “Helen” time? Do you want to improve your 5k, 1 mile, or 400m times? Or your marathon or triathlon? Do you hurt when you run? Do you suffer from shin splints, knee or hip pain? Improving your running efficiency may be the key to running both faster, and pain free. For more details click here.
Linda wins the 1st place (and a free turkey)
in the 5K Turkey Trot in her hometown this year. Well done!
Skill: Practice tripod, frogstand and press to headstand progressions
WOD: Tabata Squats B2B
Watch the Video: James FitzGerald (OPT) 2009 Games video … [wmv] [mov]
Hiroshi, bottom of the squat. This is how you rest in today’s WOD
Holidays Schedule Reminder: Tomorrow (Thursday) we are closed for Thanksgiving. Friday we are going to have regular 6pm and 7pm sessions (no morning and no 8pm class.)
Mark Your Calendars: Lumberjack CrossFit lost 4 soldiers and had 11 wounded in the Nov 5th shootings at Fort Hood. On Dec 5th, we have a chance to show our support for them by doing the “Lumberjack 20” WOD. Please join us. More info here.
Skill: Practice L-Sits and Pistols
WOD: “Lynne”
5 rounds for max reps of:
Bench Press (BW)
Pull-ups
Post reps for both exercises in all rounds to comments
Compare to 8/28/2009
Matt, first acquaintance with Lynne
Skill: POSE running drills
WOD: 4 rounds for time of:
Run 400 meters
Rest 2 minutes
Post times to comments
Compare to 9/24/2009
Holidays Schedule: Thursday we are closed for Thanksgiving. Friday we are going to have regular 6pm and 7pm sessions (no morning and no 8pm class.)
Reading Corner: The Definitive Guide to Insulin, Blood Sugar & Type 2 Diabetes (and you’ll understand it)
Anthony and Matt, racing to the finish line
Skill: Skill transfer exercises for the Snatch
WOD: “Diane”
21-15-9 reps for time of:
Deadlift 225#/(155-185#)
HSPU
Post time to comments.
Compare to 9/14/2009
Matt, practicing assisted Handstand Push-ups
Holidays Schedule: Thursday we are closed for Thanksgiving. Friday we are going to have regular 6pm and 7pm sessions (no morning and no 8pm class.)
Reading Corner: Heritage Turkey and Mashed Parsnips
Rot, floating in air
Skill: Hang Squat Clean with Dumbbells
WOD: “Dirty Dozen”
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20″ box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35# dumbbells
25 Back extensions
30 Wall balls, 20/14#
3 Rope climb ascents
Post time to comments
Watch the Video of this WOD: Post-Cert Trainer Chipper...[wmv][mov]
How are your Knees to elbows? What about Toes to bar?
Are you still doing V-ups? Did those help you in the Pullovers yesterday?
Skill: Pullovers
WOD: Overhead Squat 5-5-5-5-5
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Reading Corner: “…we are seeing adaption to imposed demand that does not follow traditional pathways. Now, the strongest are not the largest, the fastest not the most waiflike. Strength is achieved through increased neurological efficiency rather than mass. Speed is achieved by getting stronger, not running more. Athletes are borne from variety rather than specificity, exhibiting unheard of strength-to-bodyweight ratios.” read the entire article here – Evolution by Jon Gilson.
Remember the last Nancy? Is it a loving memory or more of a hate.. or both?
