March 2008 Archives

"To A Greater World" by Jon Gilson, Again Faster

We're bringing personal responsibility back.  You can't do what we do while shirking your load, depending on other people, or otherwise passing the buck.  Your WOD time is yours and yours alone. You cannot turn in a fifty-minute "Fran" and then scold your classmates for the result.  Blame is not cast in the gym.

Conversely, I can't count the number to times I've seen an athlete turn in an epic time and then thank everyone in the room for making it happen.  Adulation is shared.

I view the gym as a microcosm of the moral world, one in which control of success and failure ultimately lies with the individual.  There is no fatalism in the gym.  Your maximum pull-up number is not preordained by some higher power.  It is determined by speed, strength, coordination, accuracy, agility, and mental fortitude, all qualities that are within your domain and solely within your control.  Others can give to the effort through correction, encouragement, and support, but they cannot make your chin clear the bar.

Link to continue reading: http://www.againfaster.com/articles/to-a-greater-world.html

For time:
Row 1500m
30 Kettlebell swings, 55(35)lbs
15 pushups
Row 1000m
20 Kettlebell swings, 55(35)lbs
10 pushups
Row 500m
10 Kettlebell swings, 55(35)lbs
5 pushups

Post time to comments.

For time:
21 burpees
30 lunge steps
15 burpees
30 lunge steps
9 burpees
30 lunge steps
50 situps


"God's Workout", NY Times.  I found this article on Crossfit rather humorous.

5 rounds for time;

20 x Push-ups

40 x Squats

60 x KB Swings

 

These guys did 20,40,60:

Will - 10.37

Justin - 11.47

Tanya did 20,40,45 - 9.42

 

These guys did 20,30,40:

Tammy - 10.55

Ruth - 9.55

Dawn - 11.13

Brenda - 10.33

Chuck - 11.52

Nice big class today - this is a really fun workout that works you from top to bottom.

Get that cold shower when you get home and don't forget to stretch after you workout.

FOR TIME;

Run 0.50 miles

50 x Squats

50 x Push-ups

 

Will - 23.05

Justin - 25.06

Brenda (30 squats/ push-ups) 22.21

Great job guys, this was a tough one after ab class

 

4 rounds for time:
30 Kettlebell swings, 35(20)lbs
15 pushups
20 Dumbbell thrusters, 25(15)lbs
10 pullups

Gymnastics work:

• Ring Supports
• Handstands
• L sits
• Front Lever

5 rounds for time:
30 Kettlebell swings
30 abmat situps

Post time to comments.

Back Squat 5-5-5-5-5
Shoulder Press 5-5-5-5-5

For time:
50 behind the neck barbell thrusters, 75(45)lbs

5 rounds for time:
5 - ( 1 Power Snatch + 3 Overhead squats), 75(45)lbs
10 sumo deadlift high pulls
15 situps

Perform 1 Power Snatch and then 3 Overhead squats.  This counts as one rep, do 5 reps total per round.

Post times to comments.

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Crossfit crossword puzzle from the folks at Crossfit Watertown.

Jamie sent this to me this morning.  She works out at the Y in the morning and then comes to Crossfit class at night.

 I was at the Y this morning when a group of dudes came in to do some weightlifting. I was apparently in their way. Not trying to be the poop-stirring stick, I decided to finish up the set I was in the middle of and hop on the treadmill so they could get their lifting on. I am nice at 6 am.

 Pure crap. These guys were coming up on their toes, not fully extending, totally unstable and just flat out sloppy. It was like watching baboons lift weights. It took a lot of restraint for me not to jump off that treadmill and hit all of them over the head. But then I realized that these guys obviously don't have the solid training that we get at our gym. Their form stunk.  An injury is just around the corner.

 I decided not to be bullied out of my workout by a bunch of choads who didn't know how to lift. I hopped off the treadmill, grabbed a couple of weights and went back to doing my renegade rows, one-arm snatches, and split-jerks.  Yeah, I got some sideways looks and heard some mumbling, but you know what, it is MY workout and I know what I am doing.

 I guess my point is that we don't always feel confident in our form or weight we use, but having the opportunity to see what bad form really looks like, it made me very proud to be a part of our group. Yeah, some days we are off, but all–in-all, you guys do a fantastic job and are very disciplined. I am not sure if all of you realize how good you really are. I'd put any one of you up against all of the guys I saw at the Y this morning. That isn't to say that we don't all have room for improvement or that we have mastered anything, but man, we are a kick-ass group.

 Love ya,

 Jamie

(Power Snatch + 3 Overhead squats) x 4 sets
(Power Clean + 3 Push Press) x 4 sets

4 rounds for time:
10 Kettlebell high pulls, 35(20)lbs
10 star jumps
20 Kettlebell cross chops (10 each side), 35(20)lbs

3 Rounds for time;

 

50 squats,

21 SDLHP's,

15 Rows w/ DB's

 

10 x box jumps

10 x thrusters w/ 45Ib bar

As many rounds as you can for ten minutes.

 

Great job to Will & Liz who both got close to 10 rounds

 

NEVER TOO EARLY TO START DOING CROSSFIT!

 

As many rounds in 20 minutes of:
10 - 1 arm Dumbbell (or Kettlebell) front squat, 35(20)lbs
10 - 1 arm overhead lunge steps, 35(20)lbs
4 rings dips

Use same weight on the front squats and overhead lunges.  Post time to comments.

Back Squats 5-5-5-5-5
2 rounds w/ PVC:
10 Shoulder dislocates
10 Overhead squats
Shoulder Press 5-5-5-5-5

5 rounds for time:
10 pushups
16 1 arm dumbbell snatches
20 situps