"Grindy"
For time:
10 clean and jerks, 135lbs
5 rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
10 clean and jerks, 135lbs
5 rounds of Cindy
10 clean and jerks, 135lbs
Post time to comments. Thanks to our pals at CrossFitNYC for this one. Looks like a real barnburner!
Our new dip belt arrived last week. That means we're correctly equipped for today's HQ WOD, which is
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
As if regular pull-ups aren't difficult enough, right, now you get to strap on a thick leather belt with more weight hanging from a chain, and then do pull-ups. At least it's only one. And then another one. And then another. Here are some other variations:
Afterwards: Turkish get-ups for time. Or maybe wind sprints out back. Oooh, the suspense!
Monday, April 21st, 2008
Back Squat 5-5-5-5-5 reps
Post loads to comments.
Article of note:
The Toughest Two Minutes (Again Faster)
It's a beautiful day, but we miss our space. Why not mix it up?
For time:
Deadlift (your bodyweight on bar), 21 reps
Wallballs, 21 reps
Pull-ups, 21 reps
Run 800m
Deadlift, 15 reps
Wallballs, 15 reps
Pull-ups, 15 reps
Run 800m
Deadlift, 9 reps
Wallballs, 9 reps
Pull-ups, 9 reps
Run 800m
Post time to comments.
No rest for you, though! Today, we present
"Kazak"
During the time it takes one athlete to complete a 400m run, get as many reps as you can of
Read more...
Thursday, April 17th, 2008
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Here are Annie Sakamoto and Greg Amundson of CrossFit Santa Cruz blasting through "Elizabeth":
Wednesday, April 16th, 2008
What a beautiful Spring day! So, you know what that means: we're heading outdoors for some fun in the sun! Lucky for the 6:00 PM class, they've been delegated the glorifying duty of hauling equipment outside. For those of you coming to the 7 & 8 PM classes, please meet us in the Manhan Trail parking lot behind our building; more precisely, it's adjacent to the house of American Legion. You can't miss us; just look for the 'nutty' crossfitters doing OHS outside.
And, don't forget to bring a sweater, water and some sun block. Come and get some!
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
TUESDAY 080415
To make sure you've got a little extra time to make it to the post office with your last-minute tax filing, we're only going to do a half "Murph" today.
"Murphette"
For time:
Run 800m
50 Pull-ups
100 Push-ups
150 Squats
Run 800m
Do this one "Angie" style: all reps of each exercise must be completed before moving on to the next. Post time to comments. Read about Lt. Michael Murphy, the Medal of Honor-awarded Navy SEAL who invented the original "Murph" workout, here.
Articles of note:
Repent, the end is nigh. From the NYTimes:
Fears about the Brookhaven collider first centered on black holes but soon shifted to the danger posed by weird hypothetical particles, strangelets, that critics said could transform the Earth almost instantly into a dead, dense lump.
Read more about the supercollider that could destroy the world.
Monday 080414
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
But of course we're not going to let it go at that. Expect some metcon fireworks to follow.
Articles of note:
16 Superfoods (Mark's Daily Apple)
What happens when you convince a small, remote town to modify their diet to restrict carbohydrate? (Weight of the Evidence blog via CrossFitNYC)
Reaction Time Test (BBC)
A confession: I'm a HUGE book nerd. And last night I had a dream that I was literally a "book pig"; I had a sty (which must've been based on my old apartment, before Sandy straightened me out) that was completely filled with books. You remember that movie, "Indecent Proposal", when Robert Redford gives Woody from Cheers a million dollars so he can sleep with Woody's wife (played by Demi Moore) and Woody and Demi pour the cash on the bed and wallow in it? That was me, just filthy with books. The upshot is that it gave me an idea: The PVCF Book Exchange. We'll keep a box of books at the gym; they're free for the taking, as long as you replace each book you take with one of your own. Here's the catch: you have to include a note about why you think the book you've donated is worth reading. Don't just drop off your old V.C. Andrews paperbacks--contribute some of your favorite stories, the ones you wish more people would read. You'll get some blessings in return, guaranteed.
Read more...Saturday, April 12th, 2008
Run 10 K?
Nah...it's wet and slippery out, which leaves us with a Bear of a Saturday...
In 20 minutes, complete as many rounds as you can of:
Bear Complex (95lbs)
Bear Crawl (forward)
Bear Crawl (reverse)
Post time to comments.
Friday, April 11th, 2008
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Guts and glory: The aftermath...
Thursday, April 10th, 2008
Deadlift 1-1-1-1-1-1-1 reps
It's too nice a day to stay inside! Instead we'll do a 400m walking lunge for time. Those of you who've done this WOD know it's proof positive of the old CrossFit adage, "The easier it looks on paper, the more horrible it is to complete." If you're worried you might rip your pantyhose, feel free to bring knee pads. Afterwards, we've got some new games to play ;) See you out behind the Paragon Building, on the Manhan trail. Parking should be no problem.
Articles of note:
Should we be heartened that the editors saw fit to put this on the style and fashion page? The New Survivalism (NYTimes)
Will Power and Self-Discipline (Success Consciousness)
Wednesday, April 9th, 2008
"Jon"
For time:
37 lunging waiter's walk w/ medicine balls (20 lbs)
37 sumo deadlift high pull, 65lbs
37 push press, 65lbs
37 man-makers (15lbs dumbbells)
37 medball sit-up and pass (20 lbs)
37 kettlebell swings (1 pood)
37 reverse lunging farmer's walk (15lbs dumbbells)
37 burpee pull-ups
Articles:
The Odyssey of A No-Sweets Diet (Slate) - Thanks Greg S!
Eat This Today, Feel Better Tomorrow (Dessert Edition) - (Mark's Daily Apple)
10 Outrageous Diet Scams (Mark's Daily Apple, again)
Razors? Nair? Only his cosmetologist knows for sure.
Hatchy, with 27 more burpee pull-ups to go. That's all. 27. Burpee pull-ups.
Brian, Hatchy and...see that big fella on the right? If you haven't had the pleasure of running into him yet, remember that face -- you'll want to thank him later for today's WOD. "Thanks Jon!" Oh, and happy birthday!
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
In 20 minutes, complete as many rounds as you can of:
10 Deadlift 95lbs
10 Wall Ball 20lbs
10 Knees-to-Elbows
Post rounds to comments.
Sheer carnage: (bottom left to bottom right) Jon, Brian, and Hatchy start their week off with a bang.
Articles:
Daily Caffeine 'Protects Brain' (BBC News UK)
Dieting: Why is it so hard? (laurensfitness.com)
Online Physical Culture Museum (Thanks Brandon!)
Exercise Test: Truth or Myth? (NY Times)
Saturday, April 5th, 2008
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
Articles:
Define Strength (Chip Conrad)
Exercise Can Improve Your Mood (Revolution Health)
Normal Weight Doesn't Always Equal Healthy Weight (Health Day)
Portion Distortion Quiz (NHLBI)
Body Fat Calculator (DrSears.com)
REMINDER: Today, classes start promptly at 11 ante meridiem and 12 post meridiem.
Friday, April 4th, 2008
"Gwen"
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post loads to comments.
Articles:
Spoiled Rotten (The Vegetarian Times)
4 Common Fat Myths You Believe In (StrongLifts)
The Hierarchy of Fat Loss (Testosterone Nation)
A Good Night's Sleep The Key To Staying Slim (Telegraph UK)
Energy Drinks Erode Tooth Enamel (That's Fit)
People Move Like Predators (Science News)
Thursday, April 3rd, 2008
Deadlift 5-5-5-5-5
We're going to work on some strength training today. Then, afterwards, there's going to be a metcon showdown. Ever play 'Hot Potato'? Let's just say it'll be a group effort of sorts, so get in here.
One potato, two potato, three potato, four...
REMINDER: Tonight, classes start PROMPTLY at 5, 6, and 7PM.
You could say the Zone Diet worked for this guy: World's Heaviest man Loses 41 Stone (That's 570lbs!) (Daily Telegraph, UK)
60-Plus, Ripped, and Natural Competitors (The New York Times)
Top 10 Everyday Ways To Save Money (RirianProject)
7 Habits of Highly Ineffective People (The Positivity Blog)
Pesticides and Produce (Eartheasy)
Ergonomics Simple Lessons: How To Save Your Back (Ego Developement)
WEDNESDAY April 2nd, 2008
For time:
25 GHD sit-ups
25 Good Mornings
25 Knees-to-elbows
25 Good Mornings
25 Floor wipers
25 Good Mornings
25 Abmat sit-ups
25 Good Mornings
25 Rotational twists (right side)
25 Good Mornings
25 Rotational twists (left side)
25 Good Mornings
Mike 'Hatchy' from the Northampton Fire Station joins his buddies 'Hans' (Jon) and 'Frans' (Andy) from the Florence Station for some good times!
Tuesday, April 1st, 2008
HQ's assigned 800m run repeats don't mix well with today's rain, so we're doing this instead:
"Don't Stop Believin'"
For time:
Row 4000m @ 2min/500m pace
Within the next 16 min. hang clean 50% of your bodyweight 21 times
Row 2000m @ 2min/500m pace
Within the next 8 min. hang clean 50% of your bodyweight 18 times
Row 1000m @ 2min/500m pace
Within the next 4 min. hang clean 50% of your bodyweight 15 times
Row 500m @ 2min/500m pace
Within the next 2 min. hang clean 50% of your bodyweight 12 times
Post time to comments.
Articles of note:
CrossFit is featured in this month's Muscle and Fitness...
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Compare to February 14, 2008.
Articles of note:
Weight Lifting 101: The Definitive Guide to Weight Lifting: (Stronglifts.com)
Benefits of Weight Lifting. Lifting weights has several advantages over machines & body-weight exercises.The couple that diets together... (Mark's Daily Apple)
- Accessible. Pull-ups & Dips force you to lift your own body-weight. Weight lifting is easier: start with an empty bar, increase the weight by 2.5kg/5lbs each workout. You'll get stronger as the weight increases.
- Versatile. You can do plenty of exercises with only one barbell. No need for expensive machines.
- Builds Strength. You get stronger as the weight on the bar increases. Weight lifting also teaches you to balance the weight.
- Builds Muscle. The stronger you become, the more muscles you'll have. Your muscle mass increases as the weight on the bar gets heavier.
- Burns Fat. Muscle burn calories. The more muscles you build, the more calories you'll burn. Your body fat will decrease.
- Increases Health. Increased testosterone levels, increased flexibility, increased cardiovascular fitness, stronger joints, etc.
- Safe. Weight lifting is the safest sports. Machines are not safe: they force you into a fixed, unnatural movement pattern. Couple that with heavy weights & you risk injuries.
Really sorry guys! But we're still on schedule for the evening WOD classes at 6, 7 & 8 PM. See you then!
Our friend Major Henry Rogers down at the Pentagon doing our t-shirt proud. Oh, yeaaah!
What About Caloric Restriction? (Robb Wolf)
Most people approach dieting as some kind of calorie restriction...typically low fat, high carb (as a percent of calories) and a hellish application of meal skipping. This is the prudent eating approach that dooms people to failure, stripping away muscle mass and generally reinforcing bad eating habits. By contrast if we get people changing the composition of their food towards the low-ish carb paleo direction we control insulin levels and by extension hunger. This is what Barry Sears talks about in the Zone...Read more...
SATURDAY, MARCH 29, 2008
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Read more...FRIDAY, MARCH 28, 2008
Split Jerk 3-3-3-3-3 reps
Post loads to comments.
Headquarters is calling for a Max Effort day, but instead we'll introduce the Split variation of the Power Jerk movement you learned in the Core Curriculum, and then we'll practice, practice, practice with relatively light weights. Skill work afterwards: double-unders, handstand holds, l-sits, and more.
Adam of CrossFit Victoria demonstrates a decent split jerk.
Catalyst Athletics' Mike Burgener lectures on the split jerk.
Articles of note:
The Non-Negotiability of Perfection (Again Faster):
CrossFit is the pursuit of athletic perfection--performing difficult workouts with technical mastery under conditions of duress. We're looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins...CrossFit Criteria (Performance Menu)
READ THIS. From CF Watertown, "Intensity and Your CrossFit Training":1.) Sleep an extra hour per night. The hormonal response produced from getting the sleep that you really need, is truly magical.
2.) Eat breakfast. When you break your night long starvation and feed yourself with the food that you need, it boosts your metabolism.
3.) Keep a workout log. Track how often you are really getting in to the gym, and how much stronger you are really getting.
4.) Keep a food log. Track the number of meals that you eat each week that are unprocessed, whole food, and have protein. Track the number of meals you eat that are crap. Make sure you have good food at least 80% of the time. Ideally 90%.
5.) Repeat steps 1-4. They are the things you should be doing anyway. Magical results come from doing the basics correctly, and with consistency.
Did you hear the story about the guy who died doing CrossFit? It's true. He didn't go hard enough on "Helen" so his trainer killed him.Huzzah! :) Come on, that's funny. Look, there are lots of rumors and untruths about CF flying about lately; we shouldn't be surprised, because anything that challenges peoples' preconceptions and habits is bound to arouse some fear and suspicion. It's a little irritating, but we can keep our sense of humor about it--we know what the facts are. So do the people who actually come in and train with us. Don't heed the hearsay. Come in and see for yourself. Read more...
THURSDAY, MARCH 27, 2008
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Bring your running shoes. If it doesn't rain, we can do this out behind the Paragon Building, on the Manhan trail. Check out OPT (James Fitzgerald) of CrossFit Calgary performing an incredible 6:59 Helen:
Articles of note:
"Angry Music Gets You in the Right State of Mind" (New Scientist)
"Yes, Running Can Make You High" (NY Times)
"Nerds of Steel" (NY Observer)
"Big Belly Boosts Risk of Dementia" (NY Times)
"Tired? Take a Nap" To which I can only add, "DUH." (Scientific American)
WEDNESDAY, 25 March 08
I was going to call this one "There Will Be Blood" (because the action sort of reminds me of drilling for and striking oil), but hey, there won't be, because Dynamax balls are plenty soft, even if one accidentally smacks you in the face.
"Daniel Day-Lewis" a.k.a. "Balls to the Wall"
For time:
100 medball clean-wallball-burpees
Just like it sounds: clean the 20lbs medicine ball, throw it at the 10' target, catch it, put it down, and do a burpee with your hands planted on it. Rinse. Repeat.
Chris "Problem Child" Moussa enjoys a moment of quiet repose after tearing up today's WOD.
Articles of note:
You should've listened to your mother: "Skipping Cereal and Eggs, and Packing on Pounds" (NY Times)
