Feb
18
2010
Feb
17
2010
February 18th
REST
-Effective March 1st : Monthly Prices Will Be Raised 5 Dollars To Account For Equipment And Additional Classes
Feb
16
2010
February 17th
Announcements From Garrett And Steve Have Been Placed On The Events Page
“Josh”
For Time:
21 OHS(95/65)
42 pull ups
15 OHS
30 pull ups
9 OHS
18 pull ups
Feb
15
2010
February 16th
4×5 @ own effort
snatch grip behind the neck push press
muscle snatch
snatch pulls
Feb
14
2010
February 15th
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Partition The Pull Ups, Push Ups, And Squats As Needed
*Full RX Workout Includes A 20lb Vest
Feb
12
2010
February 13th
Sarah McCormick Bday Workout : How CrossFit Celebrates Birthdays
23, 22, 21, 20…to 1 mile run for time; complete consecutive descending numbers w/out dropping bar, penalty for dropping = 1 burpee/drop at end
23 Deadlifts
22 Front Squat
21 Push Pess
20 Back Squat
19 Jerk
18 Bent Over Rows
17 Hang Cleans
16 Thrusters
15 SDLHP
14 Power Snatch
13 Barbell Lunges
12 Overhead Lunges
11 Snatch Deadlifts
10 Snatch Push Press
9 Overhead Squats
8 Rollouts
7 Barbell Push Ups
6 Snatch Grip Barbell Push Ups
5 Cloge Grip Barbell Pushups
4 Power Cleans
3 Virtual Shoveling,
2 Muscle Snatch
1 Mile Run
# of Penalty Burpees
Feb
11
2010
February 12th
Announcement: Body Fat Analysis Available Between Classes Saturday Morning
“Fran”
for time: 21-15-9
thrusters (95/65)
pull ups
Extra: OP, PP, Jerk to failure x 2; bench burnout
Feb
10
2010
February 11th
The Articles Are Not Meant To Cause Mass Confusion: Consider Them Food For Thought, Not Bible Verses To Live By, Except Back Squats and Milk, That Is Written In Stone. Good Day.
RECIPE LINK
5 person teams, 1 person working at a time:
100 squat cleans
150 ring dips
200 pull ups
250 dbl unders
5000 meter row
Feb
9
2010
February 10th
REST
From Dutch Lowy’s Site:
Certain Things Are Highlighted In BOLD
I had the pleasure of having a video conference call with a couple hard chargers focused on the CF games this year which got me thinking about a couple topics. (which was super fucking cool by the way). One of which is Hard work. A bit of our discussion focused around things i would consider minutia. Not unimportant but certainly not things that will swing their training to a new level. Things such as supplements, and micromanaging diet. Their argument was that if they can dial in all these little things they will add up to bigger gains in the long runs. This may be true but essentially we can cancel out most of these gains by missing a night of sleep or slipping up at a meal somewhere down the road. Then you are back to the drawing board.
My advice to them and to anyone wanting to improve their fitness specifically but quite honestly this applies to just about everything you can think of was to just work HARDER! Not work More or differently (provided you have decent programming) but harder. Put more weight on the barbell, rest less in a conditioning workout and keep your mind focused.
This can actually go past just the workouts and creep into recovery. I know many of you (you know who you are) show up at the gym on your “rest” day and end up working on “skills” and wonder why the next couple workouts are shitty, i mean after all you took a rest day right?
Rest means more than not starting a clock. It means sleeping, eating and not doing anything. Maybe a little bit of stretching and soft tissue work but with some of you, allowing even that will end up being pretty stressful. So, work harder at resting as well. Be smart and focus on your effort not the balance of saturated vs unsaturated fat in your diet…
