Some portraits of pain heheh! Last Sat we had a great turn out at the mobility and recovery class. This Sat., we will be covering some more new stuff! OHH YEA!$10 members $12 Non-Members (click on pic for full size pain faces)

Buy-in: 3 rounds, 0:30 handstand holds + 10 hollow rocks + 10 Supermans

· Find your shoulder press one rep max (1RM)

Work up to a single press. Focus on keeping a tight core, and start with your elbows slightly in front of the bar. Don’t try to move the bar around your head – pull your head back and press straight up. Finish with a active shoulder, and make sure to pull your head through. Finally, this is a PRESS, not a push-press or a jerk… no knee bend action.

Cash out:

3 rounds for time

5 push-presses use your new 1RM weight

7 KTEs

Post time to comments.

21-15-9 reps of:
Power clean 135 pounds
Pull ups

Post time to comments.

Buy-in: QM Warm up

Cat Walk - moving with opposite hand and foot together (also known as the bear crawl)

The Lope - moving with same side hand and foot together

Bounding - moving with both hands together first, followed by the feet coming together inside the hands (like a monkey)

Gorilla - bounding sideways or at a 45 degree angle like an angry gorilla

Crab Walk - moving on all fours from a face-up configuration, as opposed to face-down

Deadlift & Press: according to your matrix

Cash out: 3 rounds, for time.  Run 400m, then perform 15 reps  95/65# thrusters.  If you came in on the crappy run day you do 10 thrusters per round.

Surprise WOD Hope to see you here

Don’t forget about the free WOD tomorrow at 9:30 and free demo class of our new mobility and recovery class!

Buy-in: Jump rope, 3:00

Deadlift & Press :according to your matrix

Cash out:

50-40-30-20-10

Jumping pullups

Sit-ups

Post time to comments.

Buy-in: Dislocates, rotational dislocates + Tucker’s walking lunge hamstring stretch

Deadlift & Press: according to your matrix

Then, practice your handstands for 10 – 20 minutes. Work forward rolls, handstand forward rolls, wall handstands or free-standing, even handstand push-ups. Any variation – just practice the skill.

Cash out: Accumulate 1:00 in an L-hang position.  Use as many sets as necessary. Hang from a bar or rings – your choice.

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Buy-in: Dynamic warm-up drills. 50 feet (about 15 meters), perform each drill up and back (except the last).

· Walking on heels

· Walking on toes

· High knees (jogging, pick your knee up high with each step)

· Butt kicks (jogging, kick yourself in the butt with each step)

· Side shuffle

· Skip forwards

· Skip backwards

· Inchworms with push-up x 5

Deadlift & Press : according to your matrix

Cash out: Run an easy 400m.  Then, run a max effort 400m.  Write down your 400m time, and note whether it’s a PR. You’ll need this later in the week.

Buy-in: 3 easy rounds of “Cindy”, 5 pull-ups, 10 push-ups, 15 squats

Deadlift and Press : According to your matrix.

Cash out: 3 rounds for time of :

Run 400M

21 air squats

14 kettlebell swings  2 pood Russian

7 burpees

Post time to comments.

Buy-in: Coach Boz OHS warm-up + Burgener warm-up

WOD:  “Grace”.  30 reps for time, clean and jerk 135#

Cash out: KTE (knees to elbows) skill work.  Perform 15-20 KTEs, at your own pace. Break them up as needed. Focus on contracting your lats, closing your shoulder and bringing your torso more horizontal to get your K’s closer to your E’s.

“Annie”

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post your rounds completed to comments.

Buy-in: Dislocates, rotational dislocates + 20 push-ups + 20 pull-ups

Deadlift & Press according to your matrix

Then…

· Overhead squat (OHS) a total of 20 x your body weight (BW), for time  (20 x body weight) / OHS weight = # Reps

· Record body weight, weight on the bar and time to comments

Cash out: Nothing. You’ve done enough.

watch this funny video :) If it is not paleo, it is CRAP!

Buy-in: Watch this video of POSE running techniques

Deadlift & Press according to your matrix

Cash out: Run 3 x 800m.   Experiment with form, based on POSE running techniques.  Run at 75% intensity – quality over speed, today.

Buy-in: Walking lunges, 50m +Pigeon pose (hip stretch)

Deadlift & Press according to your matrix

Cash out: 3 rounds of broad jump 30m + Count number of broad jumps – do that many box jumps (24″)

SOOO WE ARE TRYING TO PUT TOGETHER A TEAM FOR THIS EVENT.. WHO IS GAME??? http://toughmudder.com/events/bear-creek/bear-creek-map/

Buy-in: Run an easy mile at a pace that you feel like you could do for several miles.  Tucker’s walking lunge hamstring stretch.

Deadlift & Press according to your matrix

Cash out: Accumulate 2:00 of an L-sit and/or L-hang.   Break it up and mix it up any way you like.

PTP program by Pavel Tsatsouline modification courtesy of Whole9

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post results to comments.

Top men’s scores from the 2009 CrossFit Games:
Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).

Top women’s scores:
Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).

Buy-in: Coach Boz OHS warm-up + Burgener warm-up + 10 pressing snatch balance, PVC

3×5 power snatch 95#

Deadlift and Press: according to your matrix

Cash out: Row 3 x 500m.   Rest  1:00 between each round, record time for each round to comments.

Buy-in: Dislocates and rotational dislocates

Deadlift & Press according to your matrix

Cash out: 7 rounds for time of :

21 squats

7 KTEs

3 muscle-ups

Post time to comments.

Buy-in: 30 box jumps + 30 pistols (15L/15R)

· AMRAP in 10:00 of “Bear Complex” (95#/65#)

· Power clean

· Front squat

· Push press/push jerk

· Return the bar behind the neck

· Back squat

· Push press/push jerk (from behind the neck)

· Return to rack

The above sequence of movements constitutes ONE REP. The movements are performed sequentially – the bar can rest in the rack or on your back, but not on the ground once you’ve begun the rep. Note, the front squat and PP/PJ may be combined into a thruster. However, you may NOT simply perform a squat clean as the first movement. You must return to standing after the clean, and before beginning the squat. Record full number of reps and any partial movements to comments.  You can see how this sequence looks in this CrossFit video. Note, they are performing a bit of a different workout, with set rep and rest schemes. Don’t worry about that – just work the movements as many times as you can, as fast as you can with proper form.

Cash out: Work your hips out with some pigeon pose and walking lunge stretches

Buy-in: 3 easy rounds of “Cindy”, 5 pull-ups, 10 push-ups, 15 squats

Deadlift & Press according to your matrix

Cash out:

Helen

3 rounds for time of

Run 400M

21 kettlebell swings 1.5 pood

12 pull-ups

Post time to comments.

The group at David’s going away party

5 rounds for time

200 meter sprint
10 Hang Power Clean 65#
10 Pull Ups

Post time to comments.

I wonder what these two are looking at??

Buy-in: Dynamic warm-up drills. 50 feet (about 15 meters), perform each drill up and back (except the last)

· Walking on heels

· Walking on toes

· High knees (jogging, pick your knee up high with each step)

· Butt kicks (jogging, kick yourself in the butt with each step)

· Side shuffle

· Skip forwards

· Skip backwards

· Inchworms, 5 forward, 5 backward

Deadlift & Press according to your matrix

These weights will start to get heavier and more challenging as we get deeper into the Power to the People program. Remember – do not go to failure on your work sets. Keep your reps pretty. If the 3rd rep is hard, stop there. It’s 3 to 5 reps. You don’t always have to get 5.

Cash out: You are allowed no hand switches here. Stick with one hand, and perform all swings and the farmer’s walk. Use the other hand for the next round. Penalty for dropping the KB is 10 burpees. Tough it out.

· Run 400M

· 4 rounds of:

single KB farmer’s walk 100M 24K

20 one-hand KB swings

· Run 400M

Buy-in: Dislocates and rotational dislocates + Practice handstand holds + Practice forward rolls, either from a handstand or from standing

Deadlift & Press according to your matrix

Buy-in:OHS warm-up + OHS 3×3 at moderate weight.  (Don’t push for a new 3RM here. Just work the movement and focus on depth, active shoulders and core stability.)

Deadlift & Press according to your matrix

Cash out: Max effort 500M row.  Shoot for a new PR, and record time to comments.

Buy-in: Dislocates and rotational dislocates + 20 squats + 20 push-ups + 20 sit-ups

Deadlift & Press according to your matrix

Cash out: 3 x 5L/5R, suitcase deadlift. Use a barbell. Work up to a comfortable weight, nothing too heavy this first time out. Focus on form, your grip and maintaining a well-balanced bar.

JUMMMMPPPP!

Buy-in: Jump rope 5 minutes

5 rounds for time

30 squats

20 KB swings 2 pood Russian

10 pull-ups

Post time to comments.

Cash out: Jump around a bunch.  Find something to jump on, or over. Do it a bunch of times, or until it stops being fun.

PTP program by Pavel Tsatsouline modification courtesy of Whole9

Here are some pics from the open house today! Great job everyone!

9am getting on down the road

Open house today at 9:30am!

As a team complete:

Wall ball

Box jump

Slam ball

Burpee

Calorie row

number of reps of each will be designated by number of people on each team.

Post team time to comments.

This Saturday is Bring a friend day/ open house.. If you have been lurking, come on by and check us out and try a workout for FREE . Clients can bring a FREE guest.

Buy-in: Burgener warmup + Dislocates and rotational dislocates + 10 cartwheels each side

Deadlift

· Set 1: Same weight as Day Two, 3-5 reps

· Set 2: 90% of Set 1, 3-5 reps

Press

· Set 1: Same weight as Day Two, 3-5 reps

· Set 2: 90% of Set 1, 3-5 reps

Cash out:

Then, run two easy 400s, and perform one max 800m run. Record 800m time.

Broad jump 50m (Record the number of jumps it takes. Do as few as possible. Jump LONG) record number of jumps.

So.. you are paleo and working out, trying to be as healthy as possible but what about your kids? here are two interesting articles.

Food for kids…(what to pack for lunch, quick breakfast, and more…)

Dear Mark: Raising Healthy Children

Buy-in: Accumulate 1:00 of the “down dog” stretch + Accumulate 1:00 of  shoulder opening wall stretch

Deadlift

· Set 1: +5# from Day Two, 3-5 reps

· Set 2: 90% of Set 1, 3-5 reps

Press

· Set 1: +2-5# from Day Two, 3-5 reps

· Set 2: 90% of Set 1, 3-5 reps

Cash out: Back squat 5-5-5-3-3-3

this is why you are fat. AND 17 more reasons you may not be losing weight

Buy-in: Dislocates and rotational dislocates +20 squats, 20 push-ups, 20 sit-ups

You still warm up with light weight for DL and Press from here on out

Deadlift

· Set 1: +5# from Day One, 3-5 reps

· Set 2: 90% of Set 1, 3-5 reps

Press

· Set 1: +2-5# from Day One, 3-5 reps

· Set 2: 90% of Set 1, 3-5 reps

Cash out: 5 rounds, for time of  10 DB snatches, 55#/35# (5L/5R) + 10 one-arm (Russian) swings (5L/5R) + 10 burpees.  Then, end your session with some against-the-wall stripper stretch and pigeon pose to loosen up your shoulders, back and hips.

Buy-in: 3 rounds of  0:20 handstand hold + 15 KB swings (Russian), 24K/16K + 10 box jumps (20″)

Deadlift:  Warm up with some DLs at lighter weight

· Set 1: 60% of 1RM, 3-5 reps

· Set 2: 90% of Set 1, 3-5 reps

Press

· Warm up with some presses at lighter weight

· Set 1: 60% of 1RM, 3-5 reps

· Set 2: 90% of Set 1, 3-5 reps

Cash out: 3 rounds for time of 30 double-unders + 15 KTEs (If you can’t do double-unders yet, sub 90 singles during the met-con… and then practice your DUs after the cash out. Get 10-20, even if they’re singles.)

WE ARE CLOSED AGAIN.. DAMN WEATHER I hear the roads are going to be allll better tomorrow..

I know I am going crazy, and I am sure you are too.. here is a little WOD to keep you busy…

handstand hold, 30 seconds, squat hold 30 seconds…10 rounds

Thennnnnn

Test yourself on a max set of push ups…tight body chest to the floor…full extension! If you cannot do good form on your toes do your pushups from the knees. After that do 100 air squats for time.

Post times and thoughts to comments.

OHHH YEA>> HOMEWORK.. watch these videos on Pose running.. they will come in handy in the future I promise!

http://media.crossfit.com/cf-video/CrossFit_MikePoseIntroPreview1.mov
http://media.crossfit.com/cf-video/CrossFit_MikePoseIntroPreview2.mov
http://media.crossfit.com/cf-video/AgainFaster_CFE_WheelAnalogyPre.mov

AT HOME SNOW WOD

100 burpees for time

post time, links to pictures, interesting stuff you find because you are bored, creative videos or whatever to comments.

Shoulder Press 1-1-1 reps

Deadlift 1-1-1 reps

Post loads to comments.

7 rounds for time

24″ Box Jump 10 reps

Sit-ups 10 reps

Post time to comments.

Your lifts get all growed up

Starting Feb. 1, we’ll be trying a progressive wave cycle. For this program it is going to be important that you have a 1 rep max for both your Deadlift and Press, as we are going to use that number to get the work weight for sets. This program was in Pavel Tsatsouline’s Power To The People (PTP) and was modified by CF 603.

Friday the 29th we are going to be doing a max DL and Press day 1-1-1. Since we  will a 1RM for both the deadlift and press, it’ll be easy to get a rough estimate of where you should start. It is important to have this number so that we can use this program effectively. If you do not get a new on on Friday, we will have to go with whatever your most recent max was.

This cycle is going to have the main focus of making these 2 lifts STRONGER.

This programing will be much different than our normal programing and is very strength biased. That being said, I want all of your feedback, as this will be a slower growth time for us, we will not be as “metcon” challenged during this stint, and it may become somewhat boring to some of you who are metcon addicted,  the program will be scheduled Mon-Friday with a metcon treat on Sat.

You should not be sore from these workouts. In fact, the first few workouts will probably be easy. It does get harder, though. Don’t discount the frequency at which you are performing these movements. Four to five times a week is a LOT. To make up for the fact that we are lifting sooo much, we will have buy ins,cash-outs, Olympic lifts, gymnastics, and some tasty met-cons, but in the next 4+ weeks is: get stronger. A LOT stronger. Don’t overreach, get greedy, or lose patience. This is a slow progression, but very effective in building strength. With a stronger pull and press, you’ll find things that used to be hard, easier.

As many rounds as possible in 20 minutes:

400 meter run

2 rope climbs

Post number of rounds to comments.

1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – The ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Co-ordination – The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance The ability to control the placement of the bodies center of gravity in relation to its support base.

10. Accuracy – The ability to control movement in a given direction or at a given intensity.

Which of these do you think is most important and why?

21-15-9

20 pound Slamball

2 pood Kettlebell swing to Russian

20 pound Wall ball

Post time to comments.

Five rounds for time of:

Row 500 meters
135 pound thruster, 7 reps

Post time to comments.