Strength. Conditioning. Community.: May 2008

YOU are an ATHLETE...

...even if you don't know it yet. So why not train like one? The functional requirements of Olympians, grandmas, and everyone in between differ only in degree, not in kind: everyone should be able to run, or jump, or pick something heavy up off the ground and put it overhead. To that end, CROSSFIT combines weightlifting, basic gymnastics, and high-intensity interval training into short, constantly-varied workouts that will transform both how people perceive you and how you perceive yourself.

Though capable of crushing the fittest of the fit, CROSSFIT is completely scalable, so that anyone, regardless of ability, can jump right in. It's simply a blast. More importantly, it works.

YOU ARE AN ATHLETE--but don't take our word for it. Let us help you find out for yourself.

Fight Gone Bad

Wednesday 080625

"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.

Gregory Norman a.k.a. Norman (too many Greg's to keep up with!) came to get his CrossFit on for the very first time this morning. Swear to gosh almighty, we didn't kill him! But he did just get through his first 'Baby Cindy' and entitled to a little floor hugging afterwards. Great job today, Norman, and welcome aboard!

Tuesday, June 24

Snatch 3-3-3-3-3 reps

No max efforts for you, oly-lift n00b. And after that,

Four rounds for time
10 medball clean/wallball/burpee
20 sit-ups

Post loads and time to comments. Now study, study, study:

Now that right there is a nice triple extension. Notice how close to the body these expert lifters keep the bar--it should ruffle your t-shirt as it comes up. Notice also how they receive the bar well behind their heads, but still perfectly in the frontal plane.

News, Articles, Links, etc.

From the crossfit.com comments page:

CrossFit attracts individuals that chase high performance, and they are unapologetic in their quest. What you see in Boxes across the country is not just workout junkies looking for their fix. That dedication to the highest performance standards sets the environment for what CrossFit is all about. You see people checking their limitations and doubts at the door, and maybe leaving them for good. Usually with sweat on a floor, sometimes as a score on a whiteboard, maybe with blood from their hands.

CrossFit gives them an arena in which to test themselves and compete. Its a petri dish for the alpha males, type A's, perfectionists, leaders, high performers, rain makers and fire breathers. They call each other out, and they keep score.

I've looked from a lot of different angles, and what makes CrossFit unique is that it gives individuals a method of changing their own limitations. Those individuals form one hell of a community. You wont see someone shrugging off limitations with a rubber band shoulder press, or swiss ball. But you'll see it on that last round of Cindy, or on that big snatch today.

If you havent visited your local affiliate yet, you dont know what you're missing.
You have a FASTER FRAN TIME in your CrossFit affiliate's box.
You have a HEAVIER DEADLIFT in your CrossFit affiliate's box.
You have a pack of hungry, competitive athletes looking for a new rival at your CrossFit affiliate's box.

Do yourself a favor and get in there. Your performance is waiting for you. A little down payment of humility will payoff in huge breakthroughs and enter you into the company of people that get the most out of life.

If you don't check the comments page every day, you should start. Really. At PVCF we do our level best to follow HQ's workouts. That means you can compare your results with those of people all over the country...all over the world. Your CF affiliation doesn't end with our little box. CrossFit is truly an international community. Be a part of it!

"There's no escaping here!"

Monday 080623

Rain or shine:

Run 5 K

Post time to comments.

Edit: Of course, if it's absolutely pouring, like right now, we'll do something else. But don't let a little rain keep you from getting your WOD on!

Filthy Fifty aka Chuck Norris

Saturday 080621

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

Perform the following exercises for 50 reps each. Do not move forward to the next exercise until you have completed the 50 required reps for the preceding exercise.

Post time and loads to comments.

Greg, making like Hulk Hogan. Muah, biceps, muah.

Another satisfied customer!

Brian employing an ancient martial arts recovery technique: cold cabbage leaf to steaming noggin.

Thrusterf@#%

Friday, June 20th, 2008

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Compare to 080430.

Dirty Little Diane

Wednesday 080619

For time:

800m Run
Deadlift bodyweight, 15 reps
Handstand hold 1 minute
800m Run
Deadlift bodyweight, 10 reps
Handstand hold 1 minute
800m Run
Deadlift bodyweight, 5 reps
Handstand hold 1 minute

Post time to comments.

Monty is feeling the zen. Brett is fantasizing about ice cream. Greg Schmidt is just trying to get over Brett's black ankle socks with white sneaks.

Articles:
The Skinny on Fat: You're Not Always What You Eat

Greg, Peter, Bobby, Marcia, Jan, and...

Wednesday, June 19th, 2008

"Cindy"

As many rounds as possible in 20 minutes of

5 pull-ups
10 push-ups
15 squats

Get in here and get your score up on the Big Board. Then post rounds to comments.

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:

You Can't Say We Never Tried

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!