I have more equipment coming tomorrow and things to build. Enjoy the 4th of July weekend and we will re-group next week.
If you have to have a workout the next couple of days pick from the past months posts. Saturday morning you can test out you new fitness and run in the Fun Run 5k race to start out the holiday weekend.
Tuesday, June 30, 2009
Monday, June 29, 2009
Tuesday 30 2009
WOD:
For Time:
30 each of the following:
Situps
Pushups
Walking Lunges
Knees to Elbows
Supermans
Tuck Jumps
If Necessary break it up into 10 at a time or any other combination.
If you think it was to easy, add 30 burpees.
For Time:
30 each of the following:
Situps
Pushups
Walking Lunges
Knees to Elbows
Supermans
Tuck Jumps
If Necessary break it up into 10 at a time or any other combination.
If you think it was to easy, add 30 burpees.
Sunday, June 28, 2009
Monday 29 2009
WOD: Bring a stop watch!
Setup at a spot where you can do sit ups and box jumps.
Complete warm up. Samson stretch, squats, pushups, situps, and supermans.
Four rounds for time:
9 Sit ups
12 Box Jumps (use good arm swing when jumping)
15 Good Mornings (put your hands behind your head)
For accountability post your times to comments. Just do it!
Setup at a spot where you can do sit ups and box jumps.
Complete warm up. Samson stretch, squats, pushups, situps, and supermans.
Four rounds for time:
9 Sit ups
12 Box Jumps (use good arm swing when jumping)
15 Good Mornings (put your hands behind your head)
For accountability post your times to comments. Just do it!
Thursday, June 25, 2009
Friday 26 2009
WOD:
As many rounds as you can in 15 minutes.
20 Knees to Elbows
10 Push ups
100m run
Start w/knees to elbows, Run 100m,push ups, run 100m and repeat.
Read about soreness and discuss in comments.
As many rounds as you can in 15 minutes.
20 Knees to Elbows
10 Push ups
100m run
Start w/knees to elbows, Run 100m,push ups, run 100m and repeat.
Read about soreness and discuss in comments.
Talking about soreness...
It is hard to get away from soreness for CrossFitters. This has to do with the constantly varied movements done at (relativity) high intensity. Athletes that constantly do the same movements will use the same muscles and will not experience the same soreness brought on by the ever changing movements of CrossFit. Of course, they will not experiences the overall fitness gains as a CrossFitters either. They will be able to do one thing well, where as, a CrossFit athlete will be able to do many things at an above average level.
The greatest causes of soreness and potential muscle damage are the eccentric movements, like the downward motion in the squat. In our dailey routines, when we go to sit down we might not even go to parallel and if we do it is to a couch that we just fall into without using much muscle.
Soreness cannot be avoided in fitness. Of couse, it will be reduced as our muscles adapt to the movements.
Is the soreness you are feeling "run of the mill" soreness or is it worse? There are some signs that can help us determine if the soreness you are experiencing is "normal" or if it might need special attention. Rhabdomyolysis of "rhabdo" is a worse case scenerio but one that should not be ignored. It is best to be prepared and recognize the symptoms now rather than later.
Ahmik Jones, M.D., wrote the following:
"If one of your clients does get rhabdo, these are some of the signs: Not everyone gets all of these symptoms, some people don’t even have much pain.
1. Pain out of proportion to the amount of soreness you would expect, often coming on much faster than you would expect after a workout, and often accompanied with weakness.
2. Swelling of the body part involved, either with or without pain.
3. Decreased urine output or dark urine. This is the scary one and the one that gets you admitted to the hospital.
If you think someone has rhabdo:
1. Get them to a doctor. You can't be sure how bad it is going to get. It may progressively get worse for days before it gets better.
2. Have them drink water. The only way to protect the kidneys is to ensure they have enough fluid to handle the toxins. If it is bad enough they will be put in the hospital with a catheter in one end and an IV in the other until they recover.
3. Avoid heat. Hot tubs can greatly exacerbate the release of muscle contents and can make a case of rhabdo much worse."
It might be hard to tell if you are more sore than you ought to be, but swelling and dark (coca-cola colored) urine should be more obvious signs that there may be a problem.
Please listen to your bodies and don't let your egos take you beyond a safe point.
Here are a couple articles (in one PDF) on the rare but extreme cases of "rhabdo."
http://premium.fileden.com/premium/2008/3/13/1811429/rhabdo.pdf.
The greatest causes of soreness and potential muscle damage are the eccentric movements, like the downward motion in the squat. In our dailey routines, when we go to sit down we might not even go to parallel and if we do it is to a couch that we just fall into without using much muscle.
Soreness cannot be avoided in fitness. Of couse, it will be reduced as our muscles adapt to the movements.
Is the soreness you are feeling "run of the mill" soreness or is it worse? There are some signs that can help us determine if the soreness you are experiencing is "normal" or if it might need special attention. Rhabdomyolysis of "rhabdo" is a worse case scenerio but one that should not be ignored. It is best to be prepared and recognize the symptoms now rather than later.
Ahmik Jones, M.D., wrote the following:
"If one of your clients does get rhabdo, these are some of the signs: Not everyone gets all of these symptoms, some people don’t even have much pain.
1. Pain out of proportion to the amount of soreness you would expect, often coming on much faster than you would expect after a workout, and often accompanied with weakness.
2. Swelling of the body part involved, either with or without pain.
3. Decreased urine output or dark urine. This is the scary one and the one that gets you admitted to the hospital.
If you think someone has rhabdo:
1. Get them to a doctor. You can't be sure how bad it is going to get. It may progressively get worse for days before it gets better.
2. Have them drink water. The only way to protect the kidneys is to ensure they have enough fluid to handle the toxins. If it is bad enough they will be put in the hospital with a catheter in one end and an IV in the other until they recover.
3. Avoid heat. Hot tubs can greatly exacerbate the release of muscle contents and can make a case of rhabdo much worse."
It might be hard to tell if you are more sore than you ought to be, but swelling and dark (coca-cola colored) urine should be more obvious signs that there may be a problem.
Please listen to your bodies and don't let your egos take you beyond a safe point.
Here are a couple articles (in one PDF) on the rare but extreme cases of "rhabdo."
http://premium.fileden.com/premium/2008/3/13/1811429/rhabdo.pdf.
Wednesday, June 24, 2009
Thursday 25 2009
2 rounds
2 minute max effort each exercise:
-Run/Sprint (approx. 20 yards)
-Tuck Jumps
2 minute max effort each exercise:
-Run/Sprint (approx. 20 yards)
-Tuck Jumps
Tuesday, June 23, 2009
Wednesday 24 2009
Warm up...
Review:
Squat
Front Squat
Overhead Squat
WOD: Modified Nancy
3 Rounds
400 meter Run
10 Overhead Squats
CrossFit.com - Link
"Why Gymnastics" by Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]
Review:
Squat
Front Squat
Overhead Squat
WOD: Modified Nancy
3 Rounds
400 meter Run
10 Overhead Squats
CrossFit.com - Link
"Why Gymnastics" by Jeff Tucker, CrossFit Journal Preview - video [wmv] [mov]
Monday, June 22, 2009
Sunday, June 21, 2009
Monday 22 2009
I'm back in town but I have a major family reunion hangover.
I most likely will not be on-site.
WOD:
Do the warm-up.
Time Trial:
800m (2 laps)
If it makes it easier for keeping time, half the group run while the other keeps time.
Josh Everette, talks about a food journal. http://journal.crossfit.com/2009/06/josh-everetts-food-diary.tpl#featureArticleTitle
I most likely will not be on-site.
WOD:
Do the warm-up.
Time Trial:
800m (2 laps)
If it makes it easier for keeping time, half the group run while the other keeps time.
Josh Everette, talks about a food journal. http://journal.crossfit.com/2009/06/josh-everetts-food-diary.tpl#featureArticleTitle
Wednesday, June 17, 2009
Friday 19 2009
WOD:
Do the warm up-
2 rounds
2 minute max effort each exercise: Not 20 minutes!!! That was a typo!!!
-Run/Sprint across the top of the track (where there are three lanes, approx. 50 yards)
-Tuck Jumps
Watch some kettlebell work - http://www.crossfit.com/cf-info/excercise.html#KBs
Do the warm up-
2 rounds
2 minute max effort each exercise: Not 20 minutes!!! That was a typo!!!
-Run/Sprint across the top of the track (where there are three lanes, approx. 50 yards)
-Tuck Jumps
Watch some kettlebell work - http://www.crossfit.com/cf-info/excercise.html#KBs
Thursday 18 2009
WOD:
Do the warmup -
5 Rounds:
20 reps - Supermans, Thrusters, Dips
Scale as needed but not to make it easy!
Click the link "Understanding Crossfit" - another good read.
Watch Burpee demo - http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv
Do the warmup -
5 Rounds:
20 reps - Supermans, Thrusters, Dips
Scale as needed but not to make it easy!
Click the link "Understanding Crossfit" - another good read.
Watch Burpee demo - http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv
Tuesday, June 16, 2009
Wednesday 17 2009
WOD:
Tababta Squats - 20 sec on, 10 sec off, 8 rounds
Your lowest round of reps is your score.
What is the hardest or least favorite exercise we have done so far?
Post thoughts to comments.
Tababta Squats - 20 sec on, 10 sec off, 8 rounds
Your lowest round of reps is your score.
What is the hardest or least favorite exercise we have done so far?
Post thoughts to comments.
Tuesday 15 2009
WOD:
10,9,8,7,6,5,4,3,2,1
Pushups, Situps, Squats
Click on the link "What is fitness?" if you have not read it, it's a great read.
10,9,8,7,6,5,4,3,2,1
Pushups, Situps, Squats
Click on the link "What is fitness?" if you have not read it, it's a great read.
Sunday, June 14, 2009
Monday 15 2009
WOD:
3 Rounds for time:
Flutter Kicks 52 (counting with one foot)
Walking Lunges 26
Dips 13
3 Rounds for time:
Flutter Kicks 52 (counting with one foot)
Walking Lunges 26
Dips 13
A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.
-Robert A. Heinlein
Thursday, June 11, 2009
Friday!!! 12 2009
3 rounds for time of
run 400 m (I'll come up with a sub if you can't run)
21 kettlebell/dumbbell swings, 5-10#
15 Pushups
run 400 m (I'll come up with a sub if you can't run)
21 kettlebell/dumbbell swings, 5-10#
15 Pushups
Wednesday, June 10, 2009
Thursday 11 2009
WOD:
Three Rounds:
Kettlebell (dumbbell swings) 20 Reps
Burpees 15 Reps
Situps 10 Reps
Post time/thoughts to comments.
Tuesday, June 9, 2009
Wednesday 10 2009
WOD-
3 Rounds:
Run (yes run) 400 meters (1 lap)
10 Good Mornings
10 Situps
For Time!
How does this apply to fitness?
Post times and thoughts to comments.
Monday, June 8, 2009
Tuesday 09 2009
Five rounds for time of:
5-10 pound Thrusters, 15 reps
30 Jump Rope or 15 Tuck Jumps
5-10 pound Thrusters, 15 reps
30 Jump Rope or 15 Tuck Jumps
What about nutrition?
A Leaner Longer Life from Shaun Frankson on Vimeo.
Sunday, June 7, 2009
Monday 08 2009
21-15-9
For Time
Squats
Push-ups
If you have a jump rope dig it out for future use.
Mark Rippetoe discusses squat depth: http://media.crossfit.com/cf-video/CrossFit_RipBarbellSquatDepth.mov Linked from CrossFit.com
Using the CrossFit FAQ - "Official" CrossFit Warm up - http://www.crossfit.com/cf-info/faq.html#General7
For Time
Squats
Push-ups
If you have a jump rope dig it out for future use.
Mark Rippetoe discusses squat depth: http://media.crossfit.com/cf-video/CrossFit_RipBarbellSquatDepth.mov Linked from CrossFit.com
Using the CrossFit FAQ - "Official" CrossFit Warm up - http://www.crossfit.com/cf-info/faq.html#General7
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