Thursday 080731
July 31, 2008 | Leave a Comment
“Jackie”
1000m row
50 Thrusters 45#
30 Pull ups
This work out goes quick so we will spend a little time after working on our L-sits.
Do you have your own blog? Here is the link to a few blogs we’ve found from our dedicated CrossFitters… Arlen, Nick, Mike.
When I got Deets (my black lab puppy) I started to feed him right away with a high protein food, no grain, no rice, no soy. I got comments from folks about how I’m spoiling my dog and that I’m crazy for spending more for higher quality food.
Here is a link from Modern Forager about a raw food dog diet.
I may be spending more now, but having had a dog that developed very bad arthritis the money saved now doesn’t come close to the money spent trying to keep them pain free and halt the joint deterioration that comes down the road. There are so many choices these days for high quality food at a range of costs. I some times think Deets eats better then I do, but I have a choice in what I eat and he does not.
Chris and Kitty’s new puppy, Libby.
Wednesday 080730
July 30, 2008 | 5 Comments
“Elizabeth”
Rounds for Time:
21-15-9
Clean #135
Ring Dips
In working on the music for the classes I’ve come to a bump, apparently not everyone likes to work out to Abba as much as I do. What music do you listen to when you workout? The classes are all about you, so let me know what tunes you would like me to feed through the wires.
What a lovely day for renegade rows and dumbbell deadlifts… can’t wait till the next Suffer on Saturday!
Tuesday 080729
July 29, 2008 | 3 Comments
3,2.1…GO!
For Time:
21 Thrusters 115#
Run 1600m or Row 2K
15 Thrusters 115#
Run 800m or Row 1K
9 Thrusters
Run 400m or Row 500m
We come here and sweat together, we do the wod and compare our stories of past work outs that have knocked us to the ground. We are a community, but all with very different goals. Keep them in mind and test yourself sometimes. Don’t loose site of your goals, all those sweat soaked t-shirts have a purpose. Why do you CrossFit?
Monday 080728
July 28, 2008 | Leave a Comment
7 rounds:
- Clean and Jerk, 3 Reps
- Pull-ups, Max Reps
No rest between the C&J and the Pull-ups but otherwise there is no time component to this workout. Record load on C&J and number of pull-ups.
Last week Jon Gilson from againfaster.com posted a great post titled “Permission To Fail“. Jon’s article is worth reflecting on while considering today’s workout. Cleans, jerks, and kipping pull-ups are some of the moves that most flummox our novice or even the intermediate CrossFitters. “Flummox” is a word I picked up from Coach Glassman who penned a letter in the same vein as Jon’s post back in 2005. In “Fundamentals, Virtuosity, and Mastery” Coach Glassman wrote:
There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.
While Jon focuses on the athlete Coach Glassman addresses athletes and trainers alike. Just as you may want to skip the finer details of the dead-lift or the front-squat as an athlete, trainers are often willing to follow or lead right along. Its exciting and rewarding as your coach to see you finally “get” the clean or any of her equally complicated siblings. But going after the clean to early, especially with a barbell, is a fool’s errand.
Jon mentions that pull-up and dip practice must precede the muscle-up. My preferred progression to the clean is something along the lines of:
1. Air Squat
2. Front Squat
3. Medicine Ball Clean
4. Dumbbell Clean (optional)
5. PVC Hang Clean
6. Clean
With a ton of trips through the Burgener warm-up included whenever possible. I actually prefer to have athletes get competent at the snatch before the clean but scheduling does not always allow for that.
This Saturday’s Crew at City Park
Friday 080725
July 25, 2008 | 1 Comment
21 Overhead squat 95#
400m run
15 Overhead squat 95#
800m run
9 Overhead squat 95#
1600m run
Check out this article “You gotta want this” written by the folks at Rainer CrossFit
Jenni and Tracee out for a ride,
A little bit of advice I snagged from CrossFit Albany…
The paradox of CrossFit is that it is an isolated system that attempts to make you better at everything else. If you never leave that system, you will forget the point. Regularly “step outside” and play a game of basketball, drop in on a step aerobics class, climb a mountain, or arm wrestle everyone in the bar. Sometimes you need to be reminded that you’re extremely fit compared to everyone who’s not a dedicated athlete, and that the gallons of sweat you’ve exuded have accomplished something significant. Call it ego or anything. The best CrossFitters may not need this, but they get the ego boost of beating the rest of the CrossFitters anyway.
Thursday 080724
July 24, 2008 | Leave a Comment
“Filthy Fifty”
50 Box Jumps
50 Jumping Pull-ups
50 KB swings 1 pood
50 Walking Lunge steps
50 Knees to elbows
50 Push Press #45
50 Back Ext
50 Wall Ball Shots #20
50 Burpees
50 Double Unders
This quote seems appropriate for today’s WOD…
“It always hurts when you go as hard as you can.”
- Keith Bontrager
Wednesday 080723
July 23, 2008 | 1 Comment
“Broomstick Mile”
- Run 400m
- 25 Air Squat, 25 Front Squat, 25 Overhead Squat
- Run 400m
- 25 Press, 25 Push Press, 25 Push Jerk, 25 Sots Press
- Run 400m
- 50 Hang Clean
- Run 400m
- 50 Hang Snatch
Pull-up Practice, time permitting. Work on your L-Pull-Up if you have one.
Tuesday 080722
July 22, 2008 | Leave a Comment
5 Rounds For Time:
- 45 lb. Overhead Walking Lunge
- 21 Burpees
“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” -Bruce Lee
Monday 080721
July 21, 2008 | Leave a Comment
Deadlift 3-3-2-2-2-1-1-1-1-1 or if you are new to EmerFit 3-3-3-3-3-3-3-3
The deadlift is an excellent way to build some awareness of what your spine is doing when you are lifting something heavy and breathing is essential. Check out Coach Kstar’s description at CrossFit San Francisco.
Friday 080718
July 18, 2008 | Leave a Comment
“Fran”
21-15-9
- Thruster
- Pull-up
There are 17 different “Fran” videos on the CrossFit.com video page and tons more on YouTube including the OPT vs. APT challenge from 2007 as we watched Fran times drop to sub-3:00. Its probably one of the most discussed, some may say overrated WODs, of all the “Girls”. Who will be the first at EmerFit to finish sub-4:00?
