Row

Why2K?

Row 1000m

repeat the following for three sets:

10 reps Snatch

25 Ghd back extensions

12 toe to bar

Row 1000m

Compare your first 1000m time to second 1000m row.

Get the Filth Outta Here!

"Filthy Fifty"

50 box jumps

50 jump pull ups

50 kettel bell swings

50 walking lunges

50 hanging knee to elbow

50 push press

50 ghd back extensions

50 wall balls

50 burpees "aka" Pukers

50 double unders

Congratulations to all who finished the "Filthy Fifty". There was lots of improvement on technique and overall performance from the last time most of you did this work out especially on the double unders. Keep up the good work!

Get the Filth Outta Here!

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!