SUNDAY, MARCH 16, 2008
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Do crossfitters fit a certain personality type?
Click here to take the MBTI test.
SATURDAY, MARCH 15, 2008
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
How many of the following 10 components of physical skill does the Snatch require?
FRIDAY MARCH 14, 2008
"The Ascent of Man"
In twenty minutes, complete as many rounds as possible of:
5 sit-ups
5 squats
5 burpees
5 overhead squats (75lbs for men, 50lbs for women, power snatch into position)
5 pull-ups
Post rounds to comments.
No bashing in skulls with the barbells, please.
For those of you who were working so hard in yesterday's ME Black Box class, a great article on clean technique: "Meeting the Bar."
THURSDAY MARCH 13, 2008
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Soon enough we'll be hitting the beautiful Manhan Trail; until then grab a pair of your most comfy kicks and get ready to Jump, Jump!
Kris Kross sez, "Hope you've been practicing your DU's."
Today we'll be subbing 100 double-unders for each 800m run.
Post time to comments.
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
Post time to comments.
The prescribed substitute exercise for a 15' rope climb is 15 towel pull-ups. (12*15) + (9*15) + (6*15) = 405. Gulp. Prepare to scale the heck out of this one.
HQ is calling for a 5k run today, but then, HQ is in Prescott, AZ (where the Glassmans now reside), and not the still-frigid Northeast. In a month or so (when the snow's all gone, and it's no longer below freezing outside) we'll be doing some nice long runs on the Manhan rail trail. In the meantime we'll keep inside, all nice and toasty warm, for some metcon fun. Metcon fun that simulates running up a mountain with a fully loaded pack, that is.
"Into Thin Air"
Burpee
Clean 50lbs sandbag, shoulder it
Step-up left on 18" box, step down
Step up right
Repeat 75 times for time. Alternate shoulder sides for bag carry. Post time to comments.
Our new "Drink the Kool-Aid" shirt is featured on today's CrossFit Affiliate blog. Lisa Lugo says,
"Undoubtedly one of the best CF shirts we've seen..."To which Sandy and I say, Thank you! And also, Oh yeah! Read more...
You can thank Sandy for this one.
For time:
50 20" Box Jumps
50 Dumbbell snatch, 40lbs (25 right arm, 25 left arm)
50 Lunging Waiter's Walks w/ 40lbs DB (25 right arm, 25 left arm)
50 Pull-ups
50 Burpees
Post time to comments.
Hang squat clean 3-3-3-3-3-3-3 reps
Post loads to comments.
For those of you who'd prefer a taste of home-brewed metcon, we've got something saucy cooked up.
And here's what the noon class got!
"War Canoe"
3 rounds @ 5 different stations
Row 250m -- this is the pace setter. As each person takes a turn rowing, everyone else is trying to get as many reps as they can of:
Wall Balls
Ring Rows w/feet on box
Burpees
Knees to Elbows
At completion of row, everyone rotates to next station, FGB-style. Row is not for points, but row as hard as you can to minimize the time your competitors have to complete reps. No breaks.
(Tip o' the hat to CrossFit NYC's "Man Overboard" for inspiration)
...our legendary (or at least it deserves to be) recipe for Muscle Milk ice cream. I might as well just quote from my post on the CrossFit messageboard:
In my house, we LOVE LOVE LOVE ice cream. But we'd been having some trouble reconciling our lust for ben & jerry's with our zone diet aspirations. the solution: homemade, muscle milk-based ice cream. it's really easy to make, absolutely delicious, and, if my calculations are correct, far more zone-friendly than regular ice cream.Read more...
Directions:
Mix one pint of half-and-half and 2 scoops of muscle milk (we used chocolate milk flavor) in a sauce pan
in a separate bowl, beat 2 eggs
bring just to a boil, remove saucepan from heat
pour 1/3 heated base into beaten eggs and mix completely
pour back into saucepan
simmer and stir until the base coats the spoon
pour into pyrex dish and chill in freezer
after 45 minutes, remove from freezer and stir until smooth
pop it back into the freezer and chill for another 1-2 hours, stirring it smooth every half hour or so
makes about a pint.
here's how it breaks down nutritionally:
1 serving = 1/2 cup
fat: 19g
carb: 5.5g
protein: 15g
here's how it stacks up against ben & jerry's chocolate fudge brownie:
1 serving = 1/2 cup
fat: 13g
carb: 30g
protein: 4g
the half-and-half might seem a little rich, but we tried it with regular milk and it was just a bit too icy. hand-stirred, it won't be quite as smooth as machine-made ice cream; it's almost like gelato. but it's goooooood, especially if you serve it over some fresh berries. let me know if you come up with any improvements.
Pioneer Valley CrossFit t-shirts now available, only $20 in sizes S, M, L. Click the Paypal button to place to your order. Also of interest: Wikipedia's article on Fair Use and Parody. (To quote Max Fisher in Rushmore: "What are you, a lawyer?")
From the CF comments page:
Shawn C (#56):I apologize for changing the subject off of the integrity thing, but what the hay is crossfit cool-aid? I don't want to assume that it's just cool-aid. So what the hay is it?
Comment #56 - Posted by: Shawn C at February 21, 2006 7:29 AM
Kool-Aid is an insiders' joke. "Drinking the Kool-Aid" is a slang expression for fanatical devotion to a cult (which some accuse CrossFit of being). We (mostly) take it in stride, and poke fun of the idea.
Google "Jonestown" if you want to know the origins of the slang.
Comment #61 - Posted by: davidjwood at February 21, 2006 8:20 AM
"Diane"
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.
Exhausted after two grueling rounds, Brandon and Brad try to complete Diane by using The Force.
Read more...CrossFit making headlines in The Denver Post:
Nautilus and similar machines may have democratized strength training in the past quarter-century, making it a more accessible and less threatening pursuit. But there has been a gradual recognition that the same ease of use can also limit the outcome. Complexity - whether in the form of unstable surfaces that challenge balance during exercise, or dynamic movements that involve more of the body - can produce a variety of benefits. It strengthens the core muscles of the abdomen and back, helping lessen the need for a separate abdominal routine, and burns more calories than conventional weight lifting.
Read the full article here...
Fig. 1: Machine training.
Read more...Today's an HQ rest day, which means we get to have our way with you.
"Sandra"
For time:
5 medicine ball cleans
5 lunging waiter's walks (walking lunge with med ball held overhead)
10 medicine ball cleans
10 lunging waiter's walks
15 medicine ball cleans
15 lunging waiter's walks
20 medicine ball cleans
20 lunging waiter's walks
25 medicine ball cleans
25 lunging waiter's walks
Post Work-Out:
2 minute Handstand Hold
2 minute Squat Hold
Post time to comments.
We've updated our Leaderboard, where we post our athletes' top scores on unscaled versions of CrossFit benchmark workouts. These guys (and girls) set the standard, but anyone, with enough effort, can get their name up there. You could be next!
Read more...Wednesday 080305
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
The morning crew gettin' their "Cindy" on!
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
Scale number of reps and weights as necessary (we'll make suggestions). Post time to comments.
Huzzzah! (Only recently did I learn this is pronounced "Hoo-zah!") Hot on Linda's heels, another metcon funfest. Our recent Core Curriculum graduates are certainly getting a warm welcome to the WOD from CrossFit HQ...
Check out Leon at this past weekend's CrossFit cert. Congrats, Leon!
Until the advent of "Eva," Linda was the most feared of the CrossFit ladies. She still packs a tremendous wallop. Given space and equipment limitations (plenty of bars, just one bench), we'll probably be modifying this one:
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time. Post time to comments.
The first time I saw Linda posted, I thought, "There is just no #&^%&#* way!" But there is a way, of course: scaling. Everybody can do this workout, even if it's just with a length of PVC pipe. Don't be intimidated--just get your butt in here.
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
The Cure for Exhaustion? More Exercise
Almost! And with the arrival of the new month comes a new schedule. We'll be offering WOD sessions three times a day, along with Starting Strength-style weight lifting classes on Tuesdays, Thursdays, and Saturdays.
Also, a brand new Core Curriculum class starts Monday, March 4th. If you've been doing CrossFit on your own, studying the videos for tips because you're not sure you're performing the movements correctly, or subbing exercises because you don't have necessary equipment, now's your chance to learn solid technique in a dedicated CF-environment. And don't forget, we're still doing free intro classes every Saturday, so you can try us out a few times, and really be sure that PVCF is right for you.
See our Schedule and Fees page for all the details.
Meet Emily. She came to us when we first opened our doors just a few weeks ago and couldn't do handstands or push-ups. You wouldn't know it now; she's made great progress and getting stronger every day! Apologies for the spotty images though (we're working on it); and we swear, Emily's not a patch loving pirate...uh, right Emily?
Great article on T-Nation about the evils of refined sugar:
The general public typically associates fructose with fruit. And while that's an accurate association since fructose makes up a portion of the carbohydrates in fruit, most of our daily fructose consumption comes from non-fruit sources.
Indeed, a majority of our fructose intake isn't from fresh fruit, but from high fructose corn syrup (HFCS) and sucrose, both of which are found in soft drinks, processed foods, sweets, and damn near everything in a bag, box, or plastic container.
Read more...
28-14-7 reps for time of:
Lunge Walk
Burpee Pull-Ups
Knees-To-Elbows
Oh, and do it all wearing a 20lbs weighted vest. Post your time to comments.
HAPPY BIRTHDAY LEON!
Everyone's favorite CrossFitting Olympian, Eva Twardokens, got her own "benchmark" workout today:
"Eva"
Five rounds for time:
800m run
2 pood (72lbs) kettlebell swing, 30 reps
30 pull-ups
We subbed an 800m C2 row for the run. Otherwise as rx'd. My time: 38:24. Sandy rowed, swung a 1.5 pood (55lbs!) kettlebell, and did ring rows, for 42:34. I made it to 130 pull-ups before losing a callus, and then I lost another just a couple reps later.
Simon and Leon, this one has your names on it for tomorrow...
I've got a story in the new children's fantasy anthology, Magic in the Mirrorstone. It also features work from Cecil Castellucci, Gregory Frost, and the Happy Valley's own Holly Black (author of The Spiderwick Chronicles, now a "major motion picture," as they say, playing at the big theater on Route 9 in Hadley). If you know any kids who're devoted readers (or some kids you wish were), why not pick up a copy? It's chock-full of entertainment--plus, I get a six-cent royalty per copy sold! Huzzah!
Read more...Yessum, there's 73 feet of snow out there (as Brett put it). Yessum, tomorrow is Saturday. Yessum, it's cold and wet and, sometimes, well, just unbearable to pull yourself out of bed under these conditions, but alas, PVCF will be open as scheduled. For those of you who missed today's 'Fight Gone Bad', we really hope you can make it out tomorrow!
As for tunes, we encourage you to bring in your collection of rockin' jams! (Data disks of mp3s or USB memory sticks.) Otherwise, you'll just have to suffer our select favorites endlessly or until your ears bleed. And, god bless, may that NEVER happen.
From the Conditioning Research blog:
"Those eggs look delicious!
Here is a study that came out today which, while confirming the health benefits of a low carbohydrate diet also indicates that such diets benefit from the inclusion of eggs."
Read more...
HUGE thanks to those who've signed up to be PVCF Founding members. At this point, there are only a couple of Founder memberships ($750 for a year of unlimited training--that's 50% off!) left, and we won't be offering them after this month. Don't let this deal get away! See our Schedule and Fees page for details.
Read more...Today, as the climax of Metcon Week, we're doing Fight Gone Bad. From Lynne Pitts' CrossFit FAQ:
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
"I was going to call this article '6 Things I Hate,' then I realized I'd be a hypocrite. I tell my seven-year-old daughter all the time that hate is a strong word and it should be used with caution. Hence the new title.
Dislike #1: People who make excuses for their high squatsMany people say they squat to "parallel," but they aren't even close! This may qualify as preaching to the choir, but it still needs to be said.
I spoke with Eric Cressey the other day and he said, "Everyone who reads Testosterone Nation knows that you should squat deep." If that's the case, why do we still see so many high school and college athletes half-squatting using huge poundages? Are our readers not out there training and coaching these kids and themselves?"
Read more...
A hilarious, HIGHLY PROFANE (consider yourself duly warned) essay. Got this from CrossFit NYC's site--that danged Keith W., I don't know how he does it. Every day he's got five or six great, informative articles to pass along. I'll try to meet the standard he sets...but mostly I'll probably just magpie the links. Thanks, Keith! Read more..."#1. We don't have enough annoying strangers in our lives.That's not sarcasm. Annoyance is something you build up a tolerance to, like alcohol or a bad smell. The more we're able to edit the annoyance out of our lives, the less we're able to handle it.
The problem is we've built an awesome, sprawling web of technology meant purely to let us avoid annoying people..." Read more
There I go with the puns again. Those of you coming to class tonight will be taking on "Fran," one of the infamous girls of CrossFit. As prescribed, Fran is 21-15-9 reps of 95lbs barbell thrusters and pull-ups. (For women, it's 65lbs). Don't worry, we won't ask you to do this as rx'd. Not tonight, anyways :)
Check out two CF heavyweights, Annie Sakamoto and Greg Amundson, kicking the crap out of this workout:
It's okay to be scared now. That's just your common sense talking. Make sure you get in here anyways!
Also: not that we're encouraging comparisons or anything, but this morning, Carolyn J. knocked this out in an impressive 10:05--as rx'd! The bar has been set high. Post your time to comments.
It's past time for us to come out with PVCF t-shirts. Now, you guys will be the ones wearing them (we hope), so we figure you ought to have a say in what's going to be emblazoned across your chests. Here's what we have for front-of-the-shirt slogans (the back'll sport the PVCF logo)--sound off in comments, let us know what you like, and what you absolutely hate.
