Finish Your Last Minute Shopping

Finish your last minute shopping, but first finish this

"Undercover Fran"

1000 meter row

21 Thruster

21 Pull ups

500 meter row

15 Thruster

15 Pull ups

250 meter row

9 Thruster

9 Pull ups

Enjoy! Happy shopping. And Merry Christmas to all!

Diane

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Understanding the Real Battle

Understanding the Real Battle

By Dave Castro

In CrossFit, Videos

December 06, 2009

CrossFit is committed to “forging elite fitness,” with elite being relative to folks’ commitment, interest, age, and condition in life, to name just a few factors. We have a broad definition of this fitness (“increased work capacity across broad time and modal domains”), and a prescription for how to achieve it (regular workouts comprised of “constantly varied functional movements at high intensity”). Adequate nutrition is essential, which in the broadest description means moderate (sufficient but not excessive) quantities of quality food (proteins, carbs, and fats).

The biggest enemy to fitness is sloth and overindulgence, particularly of high-glycemic carbohydrates. The second biggest enemy to fitness is theSilly Bullshit of which Mark Rippotoe speaks eloquently. Getting more folks off the couch, out of the machine-based isolation silliness, and into some form of functional training with a moderate diet is what will make the biggest impact on the world, and on our community.

In all this, there is little disagreement. Now, CrossFit is also about pushing the limits of human performance. The closer you get to the top of your game, especially if your game is the CrossFit Games, the more subtle distinctions matter. You really have to dial in your training, nutrition, and recovery.

There is significant debate, as there should be, about how to optimize human performance. There has been a trend, however, to let these debates become divisive by some members of the community. This is a mistake.

CrossFit HQ’s stance is to expose the community to the widest variety of best practices so that we can further human performance. Identifying solely with one type of deadlift, backsquat or nutrition approach is counterproductive given the success that some athletes have with another type. Know them all, and use them productively and with discretion.

Thank you to Dave Castro and the CrossFit Journal for this Article.

I'll Be Home For CrossFit

Use your deck of Cards

Hearts = Burpees

Clubs = Row (each arm)

Diamonds = Swings

Spades = Clean and Press

Do the number of repetitions on the card you draw from the deck and match the suit

to the exercise that corresponds with it.

Use a Dumbell or Kettelbell and get to work!

Its Getting Cold Outside!

Its Getting Cold Outside - So come and play inside with us.

500M Row

20 Turkish Get Ups

AMRAP for 20mins

"20:50"

20 Front Squats____ then 50 Jump Rope

20 Waiter Lunges___then 50 Jump Rope

20 Dips ____then 50 Jump Rope

20 DB Row each arm_then 50 Jump Rope

20 Weighted sit ups__then 50 Jump Rope

Perform 3 rounds for time.

Meet "BARBARA"

"BARBARA"

5 ROUNDS FOR TIME

20 PULL UPS

30 PUSH UPS

40 SIT UPS

50 SQUATS

TOTAL OF 100 pull ups

150 push ups

200 sit ups

250 squats

800 reps Grand Total

See Saw

See Saw

10 Pull ups

1 push up

9 pull ups

2 push ups

8 pull ups

3 push ups

7 pull ups

4 push ups

6 pull ups

5 push ups

5 pull ups

6 push ups

4 pull ups

7 push ups

3 pull ups

8 push ups

2 pull ups

9 push ups

1 pull ups

10 push ups

If you have rings do this work out using the rings for both pull ups and push ups. Have fun. Work out Harder!

See you Saturday.

10 Days Of Christmas

10 Days of Christmas WOD

1000 Meter Row

9 Back Squats (85%max)

8 Pull ups with 20lbs (vest or db)

7 Ring dips

6 Barbell Cleans (3/4 body wt)

5 Handstand Push ups

4 Overhead Squats 95/65lbs

3 Bench Presses (body wt)

2 L Pull ups

100 Meter Row

Start by setting up a couple of bars with the appropriate weight and go to work.

1 round of this is good but 2 rounds are better. Have Fun!

Home work out

3 rounds for time of:

20 Lunges

50 Squats

25 Back extensions

Murphy

Here is the bottom of the push up.

Murphy

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Home work out:

same as above, substitute bent over rows for pull ups if you can't find any pull up bars.

Have fun!

Yay Burpees!

20 mins Amrap of 5 sumo dead lift high pull,

10 alternating Pistols

15 sit ups

Sumo Dead Lift High Pull!

3-2-1 GO!

Dead Lift

Dead lift

3-3-3-3-3

Great Concentration!

Knees UP!

Way to get knees up!

Hang on.

Lunch Break!

For Lunch today I had some Burpees, Box Jumps, Squats, Knee Tucks. MMmmmmm...

Happy Birthday Keith!

Happy Birthday Keith!

"Filthy 50"

Thank you to All Veterans!

God Bless America!

Look close at the Stars in the Flag and you can see a Cross formed by the sun.

"Filthy 50"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Row Hard 101

091104 Row 1000m

KB Swing

Barbell Row

KB Clean

Barbell Push Press

Row 1000m

3 rounds: 10, 20, 30 reps of each movement except the row

4 Phases of Rowing : 1 The Catch

2 The Drive

3 The Finish

4 The Recovery

Why Indoor Rowing?

A Quick List by Greg Hammond

I am often asked, “What makes the indoor rower any

better than other forms of equipment for metcon

[metabolic conditioning] training?”

The typical measure of aerobic exercise is elevated

heart rate, which increases blood flow, bringing oxygen

to power the muscles, and of course, a lot of heavy

breathing. All this elevated activity of the lungs and

heart trains and conditions the cardiovascular system.

Rowing, though, has some unique advantages over other

forms of aerobic training that are often overlooked.

*More muscle mass

*Greater range of motion

*Multijoint coordinated movement and

*balance

*Interval-like force generation

*Variable resistance

*Feedback and performance analysis

Lunch Time Express

091103

Run 5k

Girls love "Cindy"

091102

Jump rope *50

Burpees *10

10 mins amrap

Tire Flips

sprint 200m

4 rounds

091031 Saturday

"Trick or Treat"

10 Clean and Press

10 Box Jump

Waiter Lunges

5 rounds for time! 3-2-1 GO!

Happy Birthday Linda.

091027

"Cindy"

5 Pull ups

10 Pushups

15 Squats

20 minutes amrap