Thursday 081016
October 16, 2008 | Comments Off
“Angie”
For time:
- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
Again Faster gives us another great Mic’d Instructor video this time on the Kettlebell Snatch. We did some kettlebell snatch practice in class a couple weeks ago. You should note some similarities between this video and our coaching at EmerFit. And as always we will be stealing some new coaching ideas from the video. Note the points about linkage versus leakage in shoulder position during the snatch. This is a subtly different from what we do with the shoulder in our pressing work and some coaches differ in exactly how we apply this during different parts of the KB snatch.
The Kettlebell Snatch, Part One from Jon Gilson on Vimeo.
Wednesday 081015
October 15, 2008 | 3 Comments
Apologies for the late post today.
30-20-10 reps of:
- Double Unders
- Kettlebell Swings, 1.5 pood
- Box Jumps, 21″ box
This is a short one, a sprint. Go fast!
Sleep! A couple weeks ago one of the morning classes got into a discussion about sleep motivated by the darkening mornings. Sleep is a crucial part of life and a major aide to recovery if you are a CrossFitter. All sorts of things can make your sleep less than it should or needs to be. Many good coaches, Dan John and Robb Wolf included, have recommended the book “Lights Out”. The book can be a little conspiracy theory-ish which drove me to look up a bunch of the references when I read it last but for the most part its worth a read. It is kind of the “paleo” approach to sleep.
Another recommendation that came up during our discussion was dawn simulating alarm clocks. Kitty got me one last year for Christmas and it is honestly one of the best gifts I have ever received. And I am not just saying that because she sometimes looks at this blog. It is probably the one thing that has most improved by sleep and recovery. They are a little pricey as far as alarm clocks go and there are several on the market but mine is known as the “Sunrise System Model SRS100US”. Google that name and you will find a number of retailers and links to similar things from other manufactures. Kitty got mine from eBay and I just got one for my mother from the same seller. Email me if you want a link. Another option might be a rooster but I have no experience with that.
Tuesday 081014
October 14, 2008 | 1 Comment
5 rounds
- Deadlift, 15 reps
- Hang Power Clean, 12 reps
- Front Squat, 9 reps
- Push Jerk, 6 reps
Use 135, 115, 95, or 75 pounds on a barbell, or dumbbells, a medicine ball, or a piece of PVC. Select a weight that allows you to go fast but also to be mindful of your form. Think “practice”!
Buck pointed out that kettlebells and a “back to basics” workout program were featured in the Coloradoan last week. Buck was kind enough to drop of the print version of the article and I have it at the gym if you’d like to see it.
CrossFit was also mentioned in an in-depth article in this month’s Outside magazine that features the always controversial Mark Twight of Gym Jones. We have that article at the gym too. It is an interesting read and something I may write more about soon.
Finally, some of the trainers that attended the CrossFit Business Seminar with Jeff and me put together a video about the event. You can view it below and watch for your favorite trainers. Thanks to CrossFit by Overload for filming and editing the video..
Turnkey Seminar from Jordan Gravatt on Vimeo.
Monday 081013
October 13, 2008 | 3 Comments
5 rounds
- Run 400m
- 50 Squats
Where did our tire go? Some time between Suffer on Saturday and Sunday afternoon someone made off with our giant tire. They are free from most tire yards so we can get another one but its still kind of weird. Let us know if you see our giant tire.
Friday 081010
October 10, 2008 | 2 Comments
Saturday’s 9:00 A.M. workout will be at the gym starting tomorrow and for the rest of the fall and winter season. We had hoped to get one more park workout in but it looks to be cold and maybe rainy tomorrow.
7 rounds of
- 10 Jumping Squats
- 20 KB Swings
- Lunge 50 ft.
Thursday 081009
October 9, 2008 | 1 Comment
Dumbbell “Badger”
3 rounds of:
- 30 Dumbbell Squat Cleans, 40 lb dumbbell
- 30 Pull-ups
- Run 800 meters
The normal badger is with a 95 pound barbell squat clean.
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
Wednesday 081008
October 8, 2008 | Comments Off
Front Squat 3-3-3-3-3-3-3
5 sets of 15 reps of push-press with 30 seconds of rest between sets. Attempt to only set the bar down during the prescribed rest. Try a weight with which you can accomplish this and next time increase the weight if you were able to do all 5 sets with only the prescribed rest.
Need something to listen to or read today? Check out two nice long interviews over at Again Faster with Oly lifting coach Greg Everett and gymnastics coach Jeff Tucker. A mp3 and a transcript are available for both.
Tuesday 081007
October 7, 2008 | 1 Comment
Partner Row 5k. Switch places every 250 m.
Do you enjoy our rowing workouts? Spend any time at the Concept2 website, the manufacturer of our rowers? They are big supporters of CrossFit and their website has some cool content. Learn about the annual CRASH-B sprints on the racing tab or get some workout ideas from the training tab. They even have a Weight Adjustment calculator if you want to compare your rowing time to your friends.
Monday 081006
October 6, 2008 | Comments Off
“Daniel”
50 Pull-ups
Run 400 meters
21 Thrusters, 95 lbs.
Run 800 meters
21 Thrusters, 95 lbs.
Run 400 meters
50 Pull-ups
Today’s affiliate blog has all sorts of pregnancy and CrossFit links for you those of you in to that sort of thing.
Friday 081003 & Saturday 081004
October 4, 2008 | Comments Off
Friday
Deadlift 3-3-3-3-3-3-3
50 Burpees for time.
Saturday
5 rounds:
- 10 Swings
- Lunge 30 ft. with KB Overhead
- 10 Thrusters
- Sprint 30 ft.
- Sprint 30 ft. Backwards
- Lunge 30 ft. with KB Overhead
