Weekend News Snipet - French Horn CrossFitter

While on the West Coast, Pate discovered CrossFit -- an exercise regimen that stresses variety, speed and intensity -- and began attending workouts when a CrossFit gym opened in New Orleans.

"There's never one workout, so you are always shocking your system and never repeating, " says Pate of the internationally known method that is popular with police and military groups.

After losing her brother to heart disease at the age of 28 six years ago and seeing her mother recover from a recent heart attack, Pate says her commitment to challenging workouts is based on "not taking things for granted."

She sees an active lifestyle as an investment plan.

"When I'm 80, I plan on being active, " she says. And that applies to both music and muscle.

Read the whole article here.

Upcoming Saturday WOD!

Box Jumping Blur.


Saturday workouts, what do you think? There is a couple more months for outdoor fun. I am looking at scheduling a Saturday morning (9am) workout on Sept. 26th. We will do Fight Gone Bad at the Park. If you know someone that would like to compete in the workout the exercises are posted below.

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.

Two Days To Go...

Fishing with Kettlebells.

"Michael"

Beyond The White Board Results for "Michael" (Run, Back Ext., Sit-ups).
Great job everyone!

Two Days Down

Main Site Video of a different warm-up.

We are almost two months in. How long will be before
one of the ladies gets an unassisted pull-up? Any Guesses? Is that how you spell guesses?


Here is a guy chipping away at 100 body weight back squats. Video Here.

Good job on the "Twins" workout:

Times ranged from 7 to 11 minutes.

Slightly New Hours. Have a good weekend.

The second hour class in the morning will now start at 6:45. I am going to start mixing up the warm up exercises each day. The warm up will be more specific to the workout of the day. There may also be skill development. Some days may be the standard CrossFit warm up.

Another evening class is developing at 6pm. So far it is filling with guys. If you know a dude that would like to come try it out for a couple weeks free this might be a good time. However, all class times are still open to both guys and gals.

What else?

“Diane”

WOD:
Deadlifts and Pushups

We will go over the details on sight.

Great little competition going on with the rower. Everyone did great!

Back Squats & 1000m Row

Tuesday we will divide into two groups. One group will be trained in the back squat, the other will work on the rower. Get a good warm up. We will not be doing heavy back squats, it will be technique and form training. Hip Drive!

Also will will take pictures for the BeyondTheWhiteBoard profiles. We will use the web cam and you can choose a filter. Fun Stuff!

Question of the day: What food can you not do without? Pizza seems to be my weakness.

Post thoughts to comments.

Cindy...For real this time.

Dr. Sears speaks at CrossFit Conference on the Zone Diet.


WOD:
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Tomorrow will be Back Squat technique training.

Happy Friday. Start browsing BeyondTheWhiteBoard.com

WOD:
3 Rounds
100 Single Jump Rope
10 Jumping Ring Pull-ups (with a 3 second hold at the top)
15 Good Mornings (w/PVC pipe)


You can now start following you workouts on www.BeyondTheWhiteBoard.com, the link to our page is: http://www.beyondthewhiteboard.com/gyms/339-crossfit-uncommon

You can update your profile with weight, height and measurements that will help you know where you are at and also it will allow the website to calculate your power output.

2 more days

WOD:
200m Run

5 Rounds:
5-Weighted Pullups
10-Weighted Lunges
5-Weighted Pushups

200m Run

Fight Gone Bad

This will be scaled:

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).

1 minute rest in between rounds.

Think, "paint the fence." There are reasons for the things we do. Sometimes painting the fence sucks until we block the punch coming at our face.

Post thoughts to comments, or questions in this case.

Front Squats

Front Squats:
3-3-3-3-3

So the live feed has been up for a while...does it offer anything? Bag it, leave it?
take the pole and/or post thoughts to comments.

Burpees!!??

"I love this program...I am motivated by the people I work out with. I really like the challenge of pushing myself to my best every time! I think the workouts rock and I love doing something different everyday. I feel my self getting stronger and having more energy...This is the best!"
-Angie Stubbs

WOD:
5 Rounds for time:
15 KB Swings
15 Burpees
15 AbMat Situps


BeyondTheWhiteBoard.com - right now it looks like the easiest way to sign people up will be for me to send you an email to follow through the process. If you don't think I have your email send me an email at: will@crossfituncommon.com

Enjoy the weekend.

"You never work out more than 35 minutes, but it's so intense. You do things like box jumps, then 50 sit-ups, then 50 squats and then running.
"Me, my backup singers and my hair-and-makeup girl do it together. They laugh at me, because most of the time they're like, 'Oh, my God, I don't want to go,' and I'm the one saying, 'I'm ready!'" she goes on. "It makes me feel like GI Jane. It's very empowering. I feel like I can whup a--! And in my shows, everybody has noticed. They're like, 'Dude, you have 100 percent more energy!'"
-Kelly Clarkson


BeyondTheWhiteBoard.com, is almost ready, it appears our gym is still not showing up in the list of gyms, if you want you can send me an email at will@crossfituncommon.com and I will add you then it will send you an email and you will be good to go.

Tabata Something Else...? WTH does that mean?

There will be no Friday Night Workout, I am going up for a Barbell Certification w/ Coach Rip.


Famous Coach Rippetoe quotes
on CrossFit KTown plyo boxes.



Friday WOD:
20 Seconds on, Rest 10 Seconds, 8 Intervals
Pullups, Pushups, Situps, Squats

At home version (without a stop watch)
8 rounds each, 5-7 reps each round, rest 5-10sec in between rounds.

Running Late...

The Navy Times:
http://www.navytimes.com/offduty/health/offduty_crossfit_fundamentals_072809/

Review: Medicine Ball Clean

Thursday WOD: With medicine balls and light weight bars.
21-15-9
DeadLift
Front Squats
Dips

CrossFit for hunters?

I think it applies to everything, here's an article at BowHunter.com
http://www.bowhunter.com/feature_articles/BW_fitness_0609/

Wednesday WOD:

3 rounds-
Run 200m
Lunge 30'
10 Jumping Pull-ups

Monday's Gone.

"...the most important aspect of your workout is not how much chrome and fancy machines fill the gym. The most important aspect of your workout is how well the exercises develop the kind of strength, power and endurance needed for meeting the demands of day to day life."
-Coach Glassman

Skill Review - Deadlift

WOD:
Shoulder Press 1-1-1-1-1-1-1

Get a good warm-up (within 10 minutes) and we will get both racks set up and get it done.