Strength. Conditioning. Community.: May 2008

Tuesday 080617

Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

News, Articles, Links
Kettlebell Tests Mettle of Titans

...the groaning reaches its most extreme when they get to an intricate exercise that has players start on their backs with the handle in one hand, work their way into an upright position, then get back down. They change hands and do it again. (See? Everybody loves Turkish get-ups :)--ed.)

Working Out for Real-Life Functions (WebMD)
Primer Magazine Touts CrossFit (via CrossFitNYC)

At first I wasn’t totally convinced of the Crossfit methodology, so I performed 50% traditional workouts (which for me meant weight-lifting followed by cardio training) and 50% Crossfit workouts. Gradually I realized that my Crossfit workouts were more fun and left my entire body feeling drained. Sometimes I felt as if I’d been beaten with an ax handle—after only 30 minutes in the gym...

Monday 080616

For time:

50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.

News, Articles, Links
Mmmmm, nap. How to Nap (Boston Globe)
Say Hello to Uncle GHD (CrossFitSF via CrossFit NYC)
How To Build Six-Pack Abs
Bodybuilding Keeps 65 Year Old Young
Double-under tips:

Saturday, June 14th, 2008

As promised, we're now scheduling benchmark workouts for CFHQ rest days. We begin with

"Angie"

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Complete all reps of each exercise before moving to the next. Post time to comments. We last did this on March 1st; all you old-skool PVCF athletes can consult your workout logs (you have been updating the notebooks we gave you, haven't you?) and be amazed at your improvement.

Belinda

Friday, June 13th, 2008

"Belinda"

With 135lbs barbell, 10-9-8-7-6-5-4-3-2-1 reps for time of

Sumo deadlift high-pull
Push press
Front squat

Power clean bar into position for press and squat. No racks! Post time to comments. (Note: 135lbs gets awful heavy. Scale as necessary.)

News, articles, links
The horror, the horror. Carb-binge hangovers (Mark's Daily Apple)
To Train Rotation, Resist Rotation (CrossFitSF via CrossFitVirtuosity and CrossFitNYC)
High Intensity Exercise Before Sports (Art De Vany)
No matter how nightmarish "Belinda" turns out to be, think of this and you'll feel better:

Thursday 080612

Seven rounds for time of:

10 pistols, alternating
12 Ring dips
15 Pull-ups

Woo hoo! Some old-school, kick-ass metcon. I likes it. Post time to comments. Now, the pistol:

News and articles
CrossFit Hi-tech: The butterfly kip.

Also: stumbled upon while searching on youtube.com for "how to do a pistol"--the Buzzcocks! Yeah!

You vs. Gravity

Wednesday, June 11th, 2008

Deadlift

3-3-3-3-3

Work up to a new 3RM. Afterward, we'll be running. Short distance, and very, very fast.

News and Articles
Is Google Making Us Stupid? (Atlantic Monthly Journal)
So gas'll soon be back to $2 a gallon? Have We Underestimated Our Oil Reserves? (New Scientist)

The Font of Wisdom

Tuesday, June 10th, 2008

Overhead Squats

5-5-5-5-5

Afterward:

With a continuously running clock, one minute at each station for max reps:

pull-ups
butterfly sit-ups

Three rounds. One point for each rep. Post squat loads and metcon score to comments.

Articles and etc.
Unfortunate truths from Mark Rippetoe:

• Your muscles cannot get “longer” without some rather radical orthopedic surgery.
• Muscles don’t get leaner—you do.
• There is no such thing as “firming and toning.” There is only stronger and weaker.
• The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.
• Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
• Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.
• Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
• You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion.

More politically incorrect pearls of wisdom from CF's resident barbell strength guru can be found here.

Griff

New hero workouts appear with almost numbing regularity these days. Almost being the operative term--don't lose sight of the fact that each one marks the passing of a fellow CrossFitter. As a community, we mourn each loss.

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Post time to comments.

Articles:
An Ugly Situation: Female Athletes Sell Sex Appeal First
Strong, Lean and Happy -- Why Every Woman (and Man!) Should Strength Train
Summer Flip-Flops May Lead to Foot Pain

How's Your Grip?

Saturday 080607

3 rounds for time:

10 L-Pull ups
10 Turkish Get-ups
Farmers Walk with dumbbells and/or kettlebells down the hallway, out the front door, around the side of the building and in through the back door :) -- (This is roughly 200 meters.)

Post loads and time to comments.

'Lauffer', Michelle, Megan, 'Hatchy', Brian and Jon starting their first round of grip hell.

Not Too Complex

Friday June 6th, 2008

Overhead complex 1-1-1-1-1

Set up a bar with approx. 75% of your front press 1RM. Without putting the bar down, press it five times, push press it five times, and push jerk it five times.

Afterward, a team effort:

Two-person teams, five rounds for time:

10 patty-cake push-ups
10 medicine ball clean and wallballs

Andy and Greg lovin' those patty cake push-ups!

Articles, etc.
Love those tight pants, Coach: "Starting Strength" author Mark Rippetoe (aged 52) squatting 315lbs x 10
The Ultimate Guide to Motivation (via CrossFit Virtuosity)

Thursday 080605

Back Squat 5-5-5-5-5 reps

Afterwards...

"Annie"

50-40-30-20-10 reps for time of:

Double unders
Sit ups

Post loads and times to comments.

Compare to 080421.

Articles
Hand Care 101

CrossFit Junior Varsity

Announcing PVCF's CROSSFIT JV Summer Program--an eight week crash course in fitness for youths aged 14 to 18.

Want to get in shape, but aren't quite sure how to go about it? We can help. CrossFit--the program of choice for U.S. Navy SEALs, UFC stars, and everyday people looking for a kick in the butt--has come to Easthampton. There simply isn't a more fun or effective way to train for elite levels of fitness.

Starting Monday, June 30th, you'll train with us three times a week (M-W-F @4PM) through the end of August. During the first month, we'll take you through our 12-part Core Curriculum, a detailed survey of the essentials of CrossFit. You'll learn

Basic and advanced bodyweight exercise
Proper technique for heavy barbell work
Proper technique for Olympic-style weightlifting
CrossFit-style metabolic conditioning

Plus kettlebell and sandbag work, concepts in high-intensity interval training, nutritional information and more.

Once you've developed a basic skill set and base level of conditioning, then the fun really starts. During the month of August you'll take on twelve CrossFit workouts, each more challenging than the last. Whether you want to gain weight, lose fat, get stronger, run faster, jump higher, or all of the above, this is the program for you. And even if you've never played a sport or exercised before, this is for you, too. Nobody gets left behind. Everyone can CrossFit.

Every Saturday in June, we'll be offering a free, all-ages "Intro to CrossFit" class at 1PM. Come on down, check it out--and don't forget to bring a parent to sign the release form (just let us know you're coming). Class size is limited to ten athletes. Cost is $150 for the two-month program. Sign up today!

Check out two teenaged CrossFitters, Connor and David Martin of Ramona, CA's Brand X Martial Arts, at last year's CrossFit Games:

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

Tuesday 080603

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.

YOU are an ATHLETE...

About CrossFit

CrossFit Resources

Tuesday 080617

Monday 080616

You Can't Say We Never Tried

Belinda

Thursday 080612

You vs. Gravity

The Font of Wisdom

Griff

How's Your Grip?

Not Too Complex

Thursday 080605

CrossFit Junior Varsity

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