crossfit

Begin with: Practice KB Snatch & KB Clean

WOD: AMRAP in 12 min of:
DB Snatch left arm, 45/25#, 7 reps
DB Snatch right arm, 45/25#, 7 reps
Muscle-up, 3 reps

Reminder: Dr. Loren Cordain, the author of "The Paleo Diet" is presenting at our box in two weeks on Saturday, October 2nd. Don't miss this opportunity to hear one of the world's leading authorities speak on the Paleo Diet! For more info and to register go here.

Christina, KB Snatch

Begin with: 5/3/1: cycle 1, week 3
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD: Tabata Mash-up of:
Weighted Sit-ups
Weighted Box Jumps

Announcement: Except for the challenges and special events, how many times have you known what the WOD was going to be the next day in our box? How about 3 days ahead? Well, today is the day! We are going to do "Linda" (aka "3 bars of death") this Saturday! We will have a 30 min cap on it this time and will run heats. Because of the logistics of this WOD and equipment/space availability, we are asking everyone to sign up for a particular time slot. Please arrive on time to warm-up and get ready! Of course you are welcome to come in early in the morning and support your fellow CrossFitters. We are going to go off the sign-up sheet, and in case of no-shows - "first come - first serve" basis. Please sign-up for the earliest available time slot.

Watch the Video: "Linda" (Nicole Carroll) [wmv][mov] » Nov 14 2007

Reminder: For those participating in the Fall 2010 Nutrition Challenge - The challenge starts today!

J.P. - Back Squat

WOD: For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Rx - Push-ups are "honest push-ups". Handstand push-ups are "nose to floor".

Finish with: KStar's Running Recovery MobilityWod.

Reading Corner: from the CFJ - The Push-up - [pdf]

Read the above CrossFit Journal article.
What can be improved with the below push-up?
Post your thoughts to comments.

Begin with: Snatch progressions and skill transfer exercises, followed by
Snatch (60%/3)x2, (70%/3)x3,(75%/2)x3

WOD: 12 min of Wallballs. At the beginning of every minute perform 7 Burpees. Score is the total number of Wallballs completed.

Reminder: For those participating in the upcoming Fall 2010 Nutrition Challenge - tonight at 9pm is the second Nutrition Talk/Workshop. The challenge starts this Wednesday! And we still have a few slots open.

Food Shopping: a great farm to order grass-fed meats, jerky, etc. - U.S. Wellness Meats

Jon, "McGhee", Rx+ with 295#

Begin with: Practice Rope Climbing (clamping, no feet, two-rope, L-sit from the floor, etc.)

WOD: "GHD, a bag, some pull-ups and two smoking barrels"

For Time:
Partner Sandbag Carry, 60/40#
GHD Hip Extensions
GHD Sit-ups
Partner Assisted Pistols
Partner Assisted Pull-ups
Partner Assisted Pistols
GHD Sit-ups
GHD Hip Extensions
Partner Sandbag Carry, 60/40#

The distance for the Sandbag Carry and the number of reps for each movement will be announced in class.

Reminder: We are rolling on the new schedule now and there is a Skills & Drills session tomorrow at 9am and two regular classes - 10am and 11am. There is no more Free Intro class at 11am. If you want to bring your friend to watch our session or try one of our classes and haven't had a chance to talk to us about how to do it, pull one of us aside before or after the class and we'll go over it.

Reading Corner: Big study of childhood obesity shows 40% of New York City students are too heavy

Leisa v. Deadlift

Begin with: 5/3/1: Back Squat cycle 1, week 2
70% x 3 reps
80% x 3 reps
90% x 3 or more reps

WOD: 30-20-10 reps of:
24/16kg Kettlebell SDHPs
Russian Jumping Lunges

Reminder: For those participating in the upcoming Fall 2010 Nutrition Challenge - tonight at 8pm is the first Nutrition Talk/Workshop. By the way, it's not too late to sign up for the challenge. We still have a few spots open. Don't miss this opportunity to set yourself on the right path towards better health! Remember - no amount of exercise will ever cancel out the lousy diet.

Reading Corner: Insulin resistance may cause Alzheimer plaques

Quote of the Day: "Trying to be number one and trying to do a task well are two different things." -Alfie Kohn

Mat V., Back Squat. Any thoughts on how to improve this lift? Post to comments.

Begin with: Accumulate 5 min in L-sit (parallettes, rings), followed by 3 sets of 5 reps of L-Pull-ups (strive for perfect execution)

WOD: "McGhee"
AMRAP in 30min of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Reading Corner: Why Grains Are Unhealthy

Reminder: Plan to hit your "Baseline" during one of the warm-ups within the next several days. If you have done it within the last two weeks and I don't have your time, please let me know what it was.

3-2-1-GO

Begin with: practice your gymnastics "goat" for 10 min.

WOD: 4 rounds of 5 min of:
Run 400m
20 Burpees
In the remaining time do as many Double-unders as you can

Score is the total number of Double-unders

Finish with: Kstar's High Posterior Chain Mobilization

Fall 2010 Nutrition Challenge: Back by popular demand! Fall 2010 Nutrition Challenge starts on Wednesday, September 15th and ends 45 days later, on Friday, October 29th with a potluck party! Athlete who collects the most Paleo/Zone days – wins free month of training! The Challenge is limited to 20 people – first come first serve basis. More details here.

Are you following Kstar's MobilityWOD? You should be.

Begin with: Shoulder Press 1-1-1-1-1-1-1

WOD: Bottom To Bottom Tabata Squats
8 sets of air squats. 20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat position.

Post number of air squat reps for each set.

Stephanie, lateral jumps over the box