Strength. Conditioning. Community.: May 2008

Triple Cindy

Wednesday 080604

Complete as many rounds in 20 minutes as you can of:

15 Pull-ups
30 Push-ups
45 Squats

Post rounds completed to comments.

Articles:
Why It's Hard To Maintain Weight Loss
Commando-Style Work Out Has Cult Following

“The bulk of what you see in fitness are trends, trends to make fitness interesting or easier,” said John Velandra, a Fayetteville trainer and owner of Designs in Fitness, who uses CrossFit to help his clients. “But trends don’t address physical needs, and trends don’t hold up over time. CrossFit is not just a program; it’s a philosophy that stands the test of time.”

For Those Who Tried To Rock

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

The hang power snatch:

Après-lifting metcon:

5 rounds for time of:

5 Knees-to-elbows
10 Push-ups
15 Medicine ball cleans

Post loads and time to comments.

Articles
The Strength That Dare Not Speak Its Name (CrossFit San Francisco)
Coffee as Dessert (via CrossFitNYC)

Monday 080602

Thruster

5-5-5-3-3-3-1-1-1

And then afterward,

"Chuck Norris Gone Bad"

One minute for max reps at each station:

Box jump, 24 inches
Jumping Pull-ups
Kettlebell swings, 1 pood (16kg)
Walking Lunges
Knees to elbows
Push press, 45lbs
Back extensions
Wall Ball shots, 20lbs
Burpees
Double-unders

Compare to 080429. Post total reps to comments.

Megan gets a helping hand with her double unders.

Articles
Fitness Philosophy Centers Expand (Boston Globe - scroll down for story. Heh! "Fitness philosophy." Why not? That's as fair a characterization of CF I've seen in the media. Without being too precious about it, there's absolutely no doubt in my mind that there are lessons to be learned in the WODs that have huge carry-over into other areas of our lives.)
Tackling a Taboo in the ER (Washington Post)

East Coast CrossFit Challenge

We're leaving from the Paragon Building at 7AM tomorrow morning, bound for CrossFit Albany. That should get us there around 8:30, so we'll have time to grab some ice coffees and mill around meeting people, buy t-shirts, etc. The hopper workout is scheduled for 10AM. Dude! We're gonna see OPT in person!

Saturday 080531

For time:
135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.

Articles:
Can You Really Be 'Fit But Fat'? Survey Says No
Raw Meat (Yes, please and thank you!)
A Street-Savvy Program (Read about one San Diego CrossFitter's personal journey.)

"When I started CrossFit, I could do 20 crunches, two push-ups on my knees, and I thought I was a star being able to do 30 squats," she said. A recent workout: 300 lunges, six 80-meter sprints, 63 box jumps (jumping on and off a box), 20 full push-ups balancing on her toes and 90 more on her knees, and 20 ring push-ups (using suspended, oversized rings for resistance).

Worst Weightlifting Blunders?

Don't be a wimp and lift too little, but don't be a mook and try to lift too much. Throw in the final tip -- don't have bad form! -- and readers are left with the impression that strength training makes you fat, leaves you injured, and doesn't work anyway unless you can thread the needle between lifting too little and too much, and threading it with perfect form.
So let's clarify things for the sake of online-exclusive readers everywhere.

BTW, we are TOTALLY HYPED for this:

CrossFit for Classicists

"Be patient and tough; some day this pain will be useful to you" - Ovid

Half-Psychic

Okay, so HQ is calling for a Total today (Friday).

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Huzzah! Everybody loves the Total. However, a bunch of you turned in some very fine 1RM efforts on the back squat yesterday, so totalling today is out. Come in for a TBD metcon ass-whupping. You can make up the total next week. Everyone who didn't squat yesterday, get set for some heavy, heavy lifting.

Edit: Heh! The metcon turned out to be a smoker:

In 20 minutes, as many rounds as possible of
5 reverse burpee to a handstand push-up
10 55lbs kettlebell swings
20 double-unders

Articles
Teenagers and CrossFit (CF Messageboard discussion)
Inside Voice, Please, Even at the Gym (NYTimes.com)

“Neanderthal displays of caveman bravado, such as excessive grunting, hissing and huffing when lifting weights, are also not appreciated and should be assiduously avoided,” it said.

CrossFit and Camp Pendleton Marines (I think it's so awesome that the Glassmans donated the contents of their Santa Cruz gym to the Marines, but I'm a little sad that now I'll never get to workout at the fabled HQ!)
When Boobs are Uncomfortably Bouncy (New Scientist)
Sensible Vices (Mark's Daily Apple)

Get Under the Bar

Squat

5-5-5-3-3-3-1-1-1

Articles
Static Holds for Core Strength (From The IF Life blog. The actual title is something about "getting ripped"--oy. But the info is good.)
Divers Doing CrossFit (via CrossFit Virtuosity)
Fitness Key to Firefighter's Challenge (Firefighting News)

(Chattanooga) Firefighters train using the CrossFit method, a strength and conditioning program utilized by many law enforcement personnel. While two minutes does not seem like much time, the course will be grueling, especially because competitors will be wearing full firefighting gear, Lt. Lehman said.

Exercise Cuts Cancer Death In Men

Press and Repeat

Tuesday 085028

Shoulder Press 3-3-3-3-3 reps

Post loads to comments.

Articles:
10 Ways to Get Primal

Monday 080527

Run 1 mile

Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

Medicine Ball Cleans:

Articles:
Top 8 Most Ridiculous Weight Loss Techniques
The Psychology of Body
Building Muscle 101: Master the Basics
Primal Blueprint For Both Men and Women?
How to Kill Your Addictions to Fast Food and Soda Pop

Closed Monday

We're closed for Memorial Day. Enjoy the beautiful weather!

Countdown To Memorial Day "Murph"

Oh, the anticipation! Just 11 hours and 41 minutes to go. But who's counting? Hope to see you all Sunday morning-- 10 AM sharp!

"Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Articles
Hooyah To A Hero

NOTE: We'll be closed Monday the 26th. See you 5PM Tuesday!

"Are you really, really sure this only weighs twenty pounds?"

Greg, Andy, Loren, Jon (and, not pictured, Monty, Brian and Megan): Congratulations guys for getting through today's epic "Murph"!

Saturday 080524

Three rounds for time of:
Run 800 meters
50 Pull-ups

Post time to comments.

Core Bliss

Friday 080523

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

Upcoming Events

Don't forget that at 10AM this Sunday, the 24th, we'll be doing "Murph" in honor of Memorial Day. This is an open event; you don't have to be a PVCF member to participate. (You do, however, have to sign a waiver.) If you're not quite ready to take on Murph as prescribed (one mile run, 100 pull-ups, 200 push-ups, 300 squats, one mile run, for time), we'll recommend scaled versions. Bring friends to cheer you on! Completing Murph is a real accomplishment.

ALSO. It looks like we'll be organizing a field trip out to Albany, NY to spectate at the East Coast CrossFit Challenge. The CrossFit Total and the 4-mile cross country run are happening on Saturday, the 31st, but we're going to check out the Hopper WOD Sunday morning. It's scheduled to start at 10AM, so we'll likely leave from 150 Paragon St. at 7:30ish. That should give us enough time to mill about, meet people, buy t-shirts, etc. Apparently the legendary James "OPT" Fitzgerald is going to be competing, so that's reason enough to attend right there. Talk to me or Sandy about it, and we'll start organizing a list, maybe get carpools going, etc.

Over and out.

Push and Pull

Thursday 080522

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

Post deadlift loads and number of handstand push-ups to comments. This is not a metcon workout; rest between efforts as necessary.

Articles
From World-Class Rower, Tips to Sharpen Technique (NYTimes.com)

050821 Wednesday

Power Clean
3-3-3-3-3-3-3

also:

Five rounds for time:
10 knees-to-elbows
5 windmills L
5 windmills R

Windmills:

Articles
CrossFit Games
Smash and Scatteration (Morning News)

Tuesday 080520

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments.

We've only got one c2 rower, so today we'll employ the official sub: one 45lbs sumo deadlift high pull = 10m row. In other words, to simulate rowing 1000m, you'll do 100 SDHP with an empty Oly bar.

For the burpee, of course, there is no substitute : )

"Yah Burpees!"

Articles:
Don't Wait To Start Your Bodyweight Training
Need Fiber? Have Some Coffee
Smart Fuel: Almonds
Work It Out: More Activity = Slower Aging

Memorial Day Murph

We'll be doing Lt. Michael Murphy's "Body Armor" workout (a.k.a "Murph") this Sunday, May 25th, at 10AM. In case you're not familiar, "Murph" as prescribed is...

a one mile run
100 pull-ups
200 push-ups
300 squats
followed by another mile run

...all performed wearing a 20lbs weight vest or kevlar body armor. It's a serious, epic workout that takes most people upwards of an hour to complete. We do it in honor of the brave people who've given their lives for our country--for us.

This workout is open to everybody. If you're not a PVCF member, but just someone who enjoys checking out the workouts and reading the articles, please come down and participate anyways. Take on "Murph", or just cheer the athletes.

Be Careful What You Wish For

Someone on the HQ comments page was bemoaning the lack of novel workouts lately. So voila! Coach Glassman delivers this:

Monday 080519

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Post time to comments.

REMINDER: Monday - Friday evening classes are now scheduled for 5, 6 or 7 PM. No more 8 PM classes.

Articles:
Building Muscle 101 (Mark's Daily Apple)
A New Diet Equation (Time)
Memory Game (National Geographic Magazine)
Benefits of Strength Training (WebMD)

LLLLLET'S GET READY TO RUMBLE!

Saturday 080517

"Fight Gone Bad"

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:

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 (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.

Post load and score to comments.

¡Attención!

You spoke, we listened (mostly to avoid a roundhouse kick to the head). Schedule changes go into effect this Monday the 19th. From now on, training starts at 5 PM and runs through 7. No more 8PM classes.

That is all.

The Gods Must've Been Listening Today

Friday, May 16th, 2008

Just yesterday we were saying, "Hmm, we need to run more often." And then voila, CrossFit HQ posted

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Articles:
Metabolism and Aging (Health News)
The Beauty of Occasional Abundance (Pick The Brain)
All We Need Is Love? Wrong! Here Are 6 Ways To Improve Your Relationship (Dumb Little Man)
Strength and Conditioning: Abdominals (Tulsa World of Gymnastics)
More Than an Exercise in Vanity (New York Times)

Twelve Angry Men

These guys don't have anything on the debates that rage behind the scenes at PVCF when our programming (yesterday's balls-out, sprinting midget-Chelsea) coincidentally overlaps with HQ's. And here you have it ;)

"All The Rage"

4 rounds for time:

10 Wall-ball: 20 pound ball, 10 ft target
10 Sumo deadlift high-pull: 95 pounds
10 Box Jump: 20" box
10 Clean & Press: 95 pounds
10 Burpees

Post time to comments.

Articles
How Caffeine Affects Performance (Fitness Blackbook)
Eat More Eggs!
The Proactive Patient (T-Nation)

Shoes Optional...

...until time for the metcon-a-thon afterwards. Get 'er done!

Wednesday, May 14th, 2008

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Afterwards: ten rounds for time of 5 pull-ups, 10 push-ups, 15 squats.

Articles:
Feet Hurt? Stop Wearing Shoes (NPR)
How To Be Smarter (New York Times)
How To Sleep Better (Revolution Health)
Top Ten Fast Foods in Disguise (Mark's Daily Apple)
Kimchi (Walrus Blog)(Mmm, kimchi...)

Erase Errata

Overhead Squat

5-5-5-5-5

CrossFit HQ's Greg Amundson demonstrating a beautiful overhead squat. As an exercise, the OHS has no competition when it comes to developing balance, shoulder flexibility, and midline stabilization.

After we lift we'll do

AMRAP in ten minutes:
5 Handstand Push-ups
10 Kettlebell Swings (1.5 pood, or 55lbs)

Articles
The Overhead Squat by Dan John (Dragondoor)
Photoset of Chinese Weightlifters (Flikr)
High Intensity Exercise (Precision Nutrition)
The Inner Game (Blane's Parkour Training Blog)

Most people feel a certain pressure before a new jump, a tension or a tightness. They are trying to force themselves to do the jump but this is not the approach I recommend. You need to think of this process as a release rather than a force. Let your body do what it already knows how to do. If you drop a ball from a roof and want it to hit the floor, you ‘let it go’ and trust it to hit the floor - you don’t push it towards the floor whilst your mind is full of calculations and theories.

Muscle-Up Club

HUGE CONGRATULATIONS to Andy Pelis and Monty Towart, the first two PVCF athletes to get a muscle-up. Andy wasn't satisfied, however, with getting a MU on his first try; no, he had to go on and complete today's WOD in a very respectable 10:36. Amazing!

However, before any of us in the club get too impressed with ourselves:

Reading Between the Lines

Monday 080512

30 Muscle-ups for time

Post time to comments.

~~If you cannot do the muscle-ups do 120 pull-ups and 120 dips.~~ While strength is obviously required to perform a muscle-up, technique plays an equal role. If you don't have muscle-ups yet, use one of these subs:

3 rounds of 10 clapping pull-ups and 10 sit-stand-jump muscle-ups, or
30 ring pull-up/jump through transition to bottom of dip/ring dips, and 30 sit-stand-jump muscle-ups, or
75 sit-stand-jump muscle-ups

Jon Gilson of Again Faster with some muscle-up tips:

Video via Patrick Cummings on Vimeo.

Articles

Reading Between the Lines (CrossFit Journal)
Abs Through the Ages (NYTimes.com)

Not only did Andy get his first muscle-up tonight (on his first try, at that), he completed the WOD in an astounding 10:36! Also, another first muscle-up for the record books: Monty (not pictured). Congratulations guys!

Where is the Shoeless Prophet? Part II

Saturday, May 10th, 2008

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Bear Your Burden, Stay Upright

FRIDAY 080509

Front Squat
3-3-3-3-3-3-3

then

AMRAP in ten minutes:
10 knees-to-elbows
bear crawl 25'
10 sandbag clean-and-jerks (men 50lbs, women 25lbs)
bear crawl back to pull-up bar

Articles
The Origins of Cybex (Cabinet Magazine)
Want to Keep the Weight Off? Get Intense (That's Fit blog)

Where is the Prophet?

This one has his name all over it.

"Diane"

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

Post time to comments.

Brian takes on his first Diane as rx'd!

Mina Joy gets her first non-assisted pull up tonight. Huzzah!

Articles
Popeye Was Right (New Scientist)
Washboard Abs on a High-Fat Diet? (Conditioning Research)

This is the trailer for a new Finnish movie called "Iron Sky." It's an "action/comedy" about how in 1945 the Nazis took refuge on the dark side of the moon, only to re-invade the Earth via flying saucer

YOU are an ATHLETE...

About CrossFit

CrossFit Resources

Triple Cindy

Tuesday 080603

Monday 080602

East Coast CrossFit Challenge

Saturday 080531

CrossFit for Classicists

Half-Psychic

Get Under the Bar

Press and Repeat

Monday 080527

Closed Monday

Countdown To Memorial Day "Murph"

Saturday 080524

Core Bliss

Upcoming Events

Push and Pull

050821 Wednesday

Memorial Day Murph

Be Careful What You Wish For

LLLLLET'S GET READY TO RUMBLE!

¡Attención!

The Gods Must've Been Listening Today

Twelve Angry Men

Shoes Optional...

Erase Errata

Muscle-Up Club

Reading Between the Lines

Where is the Shoeless Prophet? Part II

Bear Your Burden, Stay Upright

Where is the Prophet?