Strength. Conditioning. Community.: July 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.

HEAVE!!

Monday, August 11th

Power clean 3-3-3-3

Clean pull 3-3-3

A nice demonstration of the clean pull:

plus

"Karen"
150 wallballs for time (20lbs men, 14lbs women, 10 min. cut-off)

Post loads and time to comments. Today's Burpee Challenge quota: 11.

News, Articles, Links, Etc.
Kick the Lazy Bug
Coffee, Glorious Coffee (NYTimes.com)
On the other hand... Got Sleep? (CrossFit San Francisco)

The real reason sleep matters is because all of the good hormones and growth factors that are released during the deep sleep, stage 3 and 4 periods. This is your body's time of peak anabolic activity (build muscle, burn fat, repair tissues, etc.) and occurs throughout the night but with diminshing efficacy.

If you aren't getting enough of this deep, quality sleep, chances are you aren't optimizing recovery or performance. You are in fact creating stress hormones that are trying to kill you.

A little more technical instruction won't kill you. Hollow rocks (Crossfit.com)
Watch superhumans at NBCOlympics.com
Foam rolling--the cure for what ails you? (Again Faster)

Foam Rolling: Part I from Patrick Cummings on Vimeo.

ME Front Press

Saturday 090808

ME Front Press

5-5-5-3-3-3

Afterwards...

3 timed rounds of 15 sledgehammer swings on tire then 200m dashes

Post load and times to comments.

Dynamism

Friday, August 8th

DE Box Squats
8 sets of timed doubles w/ 50% of your 1RM

plus

Four rounds for time of
10 Sumo deadlift high-pulls, 95lbs (65lbs women)
10 Burpee pull-ups (Yes, these count for the Challenge. No, you may not bank them. Tough guys [and gals] wear the 20lbs vest. Ten minute cut-off.)

News, Articles, Links, Etc.
A theory that all phenomena (as matter or motion) can be explained as manifestations of force. Dynamism (Wikipedia)
A Brief History of the Fight Scene (Slate.com)

And Now For Something Completely Different

Thursday, August 7th

Four rounds for time:
Run 800m
25 Knees-to-elbows

Post time to comments. And even if today is a rest day for you, your Burpee Challenge quota is 7.

News, Articles, Links, Etc.
"twz d bst of x, twz d wst of x" - Is Texting Destroying the English Language? (New Scientist)
I've Got to Hand It to You - Hand care tips from Keith W. at CrossFit Virtuosity

Your hands tell the truth about you. The strength of your handshake sends a signal of confidence. The calluses reveal your work ethic. Soft weak hands are the hallmark of a weak spirit. Putting your hands on that hard, cold steel transforms the hands and by extension the person attached to those hands.

How to Eat Enough Protein (Mark's Daily Apple)
"A 3.5-lb. weapon of cardiovascular mass destruction" (via BoingBoing)
Superbugs (The New Yorker)

Lift With Your Head

...not with your back. Wednesday, August 5th:

Deadlift 5-5-5-3-3-3

Proper start position for the deadlift. Note the proximity of the bar to the leg, the absolute extension of the spine, the alignment of the bar under the shoulder blades, the neutral head position. This back angle must be maintained until the bar clears the knees. Mindfulness of all these cues is crucial for safe deadlifting. Image via Capital CrossFit.

Conditioning work:

As many rounds as possible in 8 minutes of
5 dumbbell hang power clean, 40lbs (25lbs women)
10 ring dips
15 double unders

Post loads and rounds to comments. Also! Today's Burpee Challenge goal is five burpees. Buy-in is 21. Don't wait--if you haven't already signed on, do it today.

Gravity Oppresses You! Resist!

Tuesday, August 5th

Push Press 5-5-5-5-5

plus

For time:
50 squats
10 pull-ups
50 squats
20 pull-ups
50 squats
30 pull-ups
50 squats

Post loads and time to comments.

National Barbell Strength Month

Monday, August 4th

Squat 5-5-5-3-3-3

Afterward:

Three rounds for time:
10 Lunging buelers
15 kettlebell swings, 1.5 pood (1 pood for women)
25 sit-ups

Post loads and metcon time to comments.

News, Articles, Links, Etc.
PVCF participation retroactive to August 1st. Buy your way in tomorrow with only four (4!) burpees. The CrossFit Burpee Challenge (CrossFit Santa Cruz)

Suck It Up, Buttercup

Saturday 080802

Due to rower limitations, we will be subbing runs as follows. Huzzah!

Run 800 meters
85 pound Thruster, 21 reps
15 Pull-ups

Run 400 meters
85 pound Thruster, 18 reps
12 Pull-ups

Run 200 meters
85 pound Thruster, 15 reps
9 Pull-ups

Time each round separately and post times to comments.

News, Articles, Links, Etc.
CrossFit - The Good and the Bad (Brian Degenero)

A Muscle-Wha...?

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Post time and enthusiasm to comments.

So, what exactly is a muscle-up? Here's an explanation from the father of CrossFit himself, Greg Glassman, along with BJ Penn on the rings:

Read more here.

News, Articles, Links, Etc.
Definitive Guide to the Primal Eating Plan (Mark's Daily Apple)
Couch Mouse to Mr. Mighty by Pills Alone (NYTimes.com)
The Myth of Moderate Exercise (Time.com)

Jakicic and his colleagues originally designed their study to measure whether weight loss could really be achieved and maintained through moderate-intensity exercise, akin to "walking when you're late for a meeting," he says, or whether it was preferable to engage in shorter bursts of more vigorous-intensity activity, "like, when you're late for the bus, chasing it down." The problem was that not enough of the women stuck with their assigned exercise categories for the researchers to gather enough meaningful data.

Not to toot our own horn too much, but this is where CrossFit shines. It's a lot easier to consistently exercise at great intensity when a) you're working alongside other people and b) you're receiving "motivation" from trainers who have a horror of poor technique and take slacking as a personal affront.

One other point: while diet and exercise may not be a "reliable cure" for obesity, they damn well are 100% effective in preventing it. Develop good habits now and avoid problems later.

What, No Cute Name?

Thursday, July 31st

Not for this one. Although you might come up with a few colorful names of your own...hey! That's not a bad idea. Best name wins a special, never-again-to-be-offered, super-secret prize.

Ten rounds for time of

10 Deadlifts, 135lbs (95lbs women)
15 Push-ups

Post time and workout names to comments.

Don't Sweat It

Tuesday 080730

Yes, HQ is calling for a 15 K run today. And, yes, we too trembled with fear when we saw it. But considering how most of you have yet to run a 5 K, we've taken mercy on your souls, and decided to give you guys another shot at it. Yes, lucky you! But be forewarned, the next time a run comes up it could be a 42,195 K run and who knows how lenient we'll be then! Get yer butts in here. Let's do this!

Run 15 K

Post time to comments.

Articles:
Gym Machine Hurls Woman (Why Machines Are Bad, Reason No. 240):

In the age-old battle of human vs. machine, the "abductor" defeated its foe - a portly woman - at a Harlem gym yesterday.

A "very large lady" at the New York Sports Club was "sling-shot" off equipment known as the "abductor" - and had to be hauled from the gym in a rescue basket by firefighters, authorities said.

The accident was reported before noon at 345 W. 145th St., where a 38-year-old woman was using the machine, which firms muscles of the hips and inner thighs, witnesses said.
"If you are on a machine, it's you versus the machine," said another gym member who also asked not to be identified.

"She put too much weight on the machine. She was, like, sling-shot from it."

Classic.

Speaking of those shiny devices of modern age, here is another example of Human vs. Machine (and one of my most fav videos of all time, ever!):

Oh, Helen

Tuesday, July 29th

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

This will be the (sub)urban obstacle course version. Out the door, down the stairs, avoid the cars in the driveway. Maybe we'll set up some barricades and barbed wire to make it even more interesting. Post time to comments.

New August Schedule

Okay, okay. You talked; we listened. Starting Monday, August 4th, PVCF will now hold classes five mornings a week, at 7 and 8AM. No more 7PM class. You're welcome! See the Schedule page for details.

Monday, Monday

Monday, July 28th

Three rounds for time:
30 sumo deadlift high pulls, 75lbs
30 jumping pull-ups
30 wall balls, 20lbs

Post time to comments.

CrossFit got here too late to save Mama Cass, but you've got to admit, she did a mean Mashed Potato:

News, Articles, Links, Etc.
Salon Fitness (via gawker.com)

"The idea is that you can work out and then go downstairs for a manicure or a blow-dry, and you're ready for the workday, or a night out," Mr. Farel, who grew up on the outskirts of the French city of Lyon, said.

ZOMFG why didn't we think of this first?! Don't worry, this is one trend we won't let slip by. PVCF is now offering free Mohawks to our clients. Sign up in comments!

Michael

Saturday 080726

'"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Jeremy

Friday 080725

In honor of Jeremy

Three rounds, 21-15- and 9 reps, for time of:

95 pound Overhead squats
Burpees

Post time to comments.

Most Feared of the CrossFit Girls?

Thursday, July 24th

"Fran"

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

Post time to comments.

News, Articles, Links, Etc.
Want to Save the Economy? Go on A Diet (newscientist.com)
Apollo 14 astronaut Edgar Mitchell: "UFOs exist, and NASA is covering it up." (dailytelegraph.uk)
Natural selection in action? Soy foods 'reduce sperm numbers' (news.bbc.co.uk)

Old Skool

Wednesday, July 23rd

This one is from crossfit.com's July 2004 archive. Consider yesterday's metcon a warm-up.

For time:
100 Squats
30 Box Jumps, 20 inches
30 Kettlebell swings, 1.5-pood
30 Sit-ups
30 Power cleans, 65 pounds
30 Burpees
30 Wall-ball shots, 20 pounds at 10-foot target
Run 800m

Post time to comments.

News, Articles, Links, Etc.
Wikipedia entries for "epic"

Work the Jerk

Tuesday 080721

Push jerk 3-3-3-3-3 reps

The image “http://www.biofitness.com/demo40.gif” cannot be displayed, because it contains errors.

But, as you should all know by now, the fun doesn't end there! Following today's strength work, we'll top off with this little metcon --

One round for time:

100 Squats
Run 800m
100 Squats

C'mon, it's only one round...how bad can it be?

Post loads and time to comments.

Articles:
7 Painless Ways to Stay Healthy In The Office
Mirrors Don't Lie. Mislead? Oh, Yes.
Men Are From Mars (I knew it!)
Are You Too Old To Exercise?
The Difference between Bodybuilding and Lifting Weights:

Most people are on a constant search for the path of least resistance. A drug, a supplement, a "breakthrough technique" a new machine, a shortcut in exercise form - anything and everything they think will help them reach their goals with less effort and in less time. This is typical human nature. Unfortunately, this is also faulty thinking and you will NEVER become a champion with this type of attitude.

Monday, July 21st

Squat - Work up to a new 3RM

Afterward, 3 rounds:

Sumo deadlift high pull, 75lbs (50lbs women), max reps in 1 min.
Double-unders, 1 min. (The sub for double-unders is...double-unders! But if you really can't do them, box jumps are okay)
Rest 1 min.

News, Articles, Links, Etc.
Yesterday the CF Affiliate Blog linked to our Mission Statement. In the words of Johnny Rotten, "We mean it, maaaaaan."
Feel Better for Ten Bucks (T-nation.com, let those with delicate sensibilities beware)
"The limits of the human body have yet to be discovered":

(via CrossFit Central Santa Cruz)

Tabata Something Else

Saturday 087019

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

You are Not a (Wo)Man, You are Dynamite!

Friday, July 18th

Power Snatch 3-3-3-3-3-3-3

Afterward:

3 rounds:
Max rep dumbbell thrusters, 1 min.
Max rep sit-ups, 1 min.
Rest, 1 min.

(Teams of two. Team with top combined score does not have to do 25 remedial push-ups apres workout.)

News, Articles, Links, Etc.
Fatigue is All in the Mind (poweringmuscles.com via crossfitnyc.com)
The Diaphragm Plunger (CrossFitSF again via CrossFitNYC [Sorry to bite your rhymes, Allison B., but what can I say? You come up with the good stuff.])
Ecce Homo, pg. 90, "Why I am a Destiny" (The Nietzsche Channel)

Push It

Thursday, July 17th

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Man, I can hear the gnashing teeth already--I'd bet that ring dips are our athletes' least favorite exercise. Here, enjoy the old-skool stylings of Salt 'n Pepa, and try not to think about it:

Post time to comments. And while you're at it, post your other least favorite exercises (so we know what to program extra often).

Core of Molten Iron

Wednesday, July 16th

"Leviathan"

For time:
10 barbell roll-outs
2 burpees
10 barbell roll-outs
4 burpees
10 barbell roll-outs
6 burpees
10 barbell roll-outs
8 burpees
10 barbell roll-outs
10 burpees
10 barbell roll-outs
12 burpees
10 barbell roll-outs
14 burpees
10 barbell roll-outs
16 burpees
10 barbell roll-outs
18 burpees
10 barbell roll-outs
20 burpees

Compare to 080424. Post time to comments.

News, Articles, Links, Etc.
Math is hard, but the Zone is easy:

The Third Place

Tuesday, July 15th

Overhead complex 1-1-1-1-1

Set up a bar with approx. 65% of your front press 1RM. (Percentage calculator here.) Without putting the bar down, press it five times, push press it five times, and push jerk it five times. Putting the bar down before completion is a foul; the athlete must bellow "SORRY!", then pick up the bar and continue.*

Afterward, "Sprint Cindy". Ten rounds of 5 pull-ups, 10 push-ups, 15 squats for time.**

News, Articles, Links, Etc.
Valuable: Starting Strength Wiki
Eat This!
Three Simple Steps to Enter the Zone (via CrossFit Santa Cruz Central)
Batman Does CrossFit (Scientific American)
Well, sort of.

What's a realistic training regimen (for Batman)?
I didn't give a training manual in my book, but he'd want to do specialized weight training to build up an ability to work at a really high rate for maybe 30 seconds to a minute (the maximum time period associated with his fights). One of the early comics shows him holding an enormous weight over his head. That's not the right kind of adaptation toward punching and kicking. He's got to make sure he's doing all the skill training at the same time so that he's actually using the (physical) adaptations he's slowly gaining. In conventional martial arts, when people take weapons training, you're doing a kind of power-strength training.

Perhaps you've noticed that cardboard box taking up valuable sitting space on the bench next to the fridge. Perhaps not. Either way, that's the PVCF Book Exchange. If you've got a book you think someone else might enjoy, bring it in, drop it in the box, and fish around for something new for yourself. I know a bunch of you are voracious readers--what titles are in your beach bag this summer? Post recommendations to comments.

*Kidding!
**20lbs weight vest encouraged. Not kidding.

Karen

Monday, July 14th

Deadlift 5-5-5-3-3-3

then "Karen"

150 wall balls for time (men 20lbs, women 14lbs)

Post loads and time to comments.

News, Articles, Links, Etc.
Chess Boxing, "The Biathlon of the 21st Century" (Time.com)
Insulin and Sugar (The IF Life)

You have heard “insulin” discussed here many times, I’ve said that sugar is your #1 enemy in Fat Loss 101, and I have also said that the biggest health factor that contributes to most all degenerative diseases as being insulin resistance. But really…it’s quite simple to just take control, and that is what we need to do (as we do have full control and responsibility for everything we put in our mouths). Looking at the Standard Food Pyramid above that has been taught to everyone (esp kids) as the healthy way to eat….is it any wonder our rates of obesity, diabetes, cancer and other diseases are skyrocketing?

Sugar comes in many forms: the high fructose corn syrup in your Snapple (and in about 10,000 other items the typical American consumes), that loaf of Wonder Bread (did you know that white bread has a glycemic index rating of 100? It basically turns to sugar as soon as you swallow it), that bowl of fettuccine, even that cold delicious Budweiser (or six) you enjoyed this weekend. Guys, it's simple: eat less sugar, be less fat. Pick your favorite sugary, starchy food, the one you can't imagine living without. Post it to the comments page, and make a public vow to give it up for the month of August.

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