CrossFit Persevere

Day 2 in our CrossFit Cycle.

HOUSEKEEPING: The treadmill. After much thought and talking to Tom here is the deal.  When (and I have no time line to give my friends) the new belt goes on CFP is OFF THE HOOK.  Anyone that uses the treadmill will be responsible for repairs to it (1 person uses it they order and cough up the parts~ 2 people use it the cost gets split 2 ways…get my drift?).  I know I sound like a skipping CD, but the $100 I put into it could have gone towards new jump ropes (some of the old ones are DEADLY with the wire) or another 14# Dynamax Ball. A treadmill is a “luxury” so to speak..yup, it’s nice to have when it downpours or snows, but it certainly is not essential.  Hit the tar mac (sp?) if you don’t want to risk being held liable for repair costs.

Check out the video below.  It created quite a controversy on the mainsite comment board Tuesday.  What do you notice about her form and what are your thoughts?

Laura DeMarco 370lb Deadlift – video [wmv] [mov]

No matter what, Laura is quite an athlete.  We were neck in neck on the long run in Aromas and she kicked in the last 200m to go ahead of me.  She wound up in the “Sweet 16″ among female competitors.

WEDNESDAY’S WOD

Wednesday 100210

For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups

Post time to comments.

I will get up at 5am to check the weather outside and post if I am coming in or not.  Sorry to make you drag yourself outta bed to check the website, but I’m not making a decision until I roll my rear out from beneath the covers and see what the ground is looking like!

OK~ G’bury has already announced cancellation for school on 2/10.  UGH!

In case some do make the effort to go in early:  (3) 20# balls (although I have one at home right now in case I am chicken to go out early AM..I HATE driving if it’s dumping snow), (2) 14# balls, and (4) 10# balls (1 is the bouncier med ball but toss it against the wall where the squat racks are..aim for the top of the wall where the natural wood 2×4’s are so the ball bounces off the wood and not into the loft area!  Be ready to scale up or down or wait if the ball you want is not available.

Day 1 in our CrossFit Cycle.

Are you kidding me… I don’t know about anyone else, but my legs are JUNK from “Stephen” and now we are suppose to squat with load and a timed rest?!!  Lets remember how to properly BAIL everyone!

TUESDAY’S WOD

Tuesday 100209

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Post load(s) to comments.

Russ’s opinion: go with 70%-80% of your 1RM for all 10 sets.  There is not a lot of time to change out weight load.  Tommy V.~ your strategy?

A rest day in our CrossFit Cycle.

WODs to Make Up

2/6/10: deadlifts 7 rounds 5 reps each round

2/7/10: “Stephen”

I am going out on a limb here and volunteering Meme without even asking her…I have a 10am PTO meeting and will be leaving by 9:40am.  IF Meme’s able she can hang until the 10:30am time frame.

CFP will hold normal 8:45-11am hours during school vacation which is the week of February 15 except for Tuesday and Wednesday (2/16 and 2/17).

2/16: close at 10:35am as I have to get Rielly to a tennis lesson for 10:45am

2/17: Tom WODs early am (5:30-7AMish) and I will do my best to hold a WOD hour from 8-9am before heading to Coco Key…if you’d like to join us, feel free!

2/20: Russ will cover from 9-11am as I have a commitment with Rielly and Kacey.

Sunday is day 3 in our CrossFit Cycle.

SUNDAY’S WOD

Sunday 100207

“Stephen“

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

Post time to comments.

Enlarge image

Third Battalion, Princess Patricia’s Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.

Deadlifts, deadlifts, and more deadlifts!  Thank you Matt and Russ for making the time to give technique pointers.  Jordan, you did great with the med ball cleans/push up WOD…quick to bite you in the rear~nice job coaching Caleb!

Good effort on Friday~using challenging load and toes to bar or knees to elbows were lookin’ good!

SATURDAY’S WOD

Saturday 100206

Deadlift 5-5-5-5-5-5-5 reps

Post loads to comments.

Enlarge image

Miller, Aulakh and Booth, Kirkuk, Iraq

I’D BE WILLING TO BET THAT “I CAN’T” AND “CHERRY PICKING” ARE NOT A PART OF THEIR VOCABULARY.

MECHANICS~ aka technique is the ability to move through CF’s core movements.  For CrossFitters this basically means moving yourself and objects (barbell, med ball, kb, tire) in the most efficient, effective and safe manner.

FRIDAY’S WOD

Friday 100205

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

The SDHP is a “pull” that is really a “push.” Can you elaborate?

Post impressions to comments.

Women’s prescribed weight is 95# (YIKES!) This outta be interesting!  Russ and I think the inversions are similar to what we did on the rings a while back.

A CrossFit Rest Day.

REST DAY WOD

The February Painstorm (Courtesy of Chris Kemp at CrossFit Northeast England)

5 rounds of:

1000lb Ground to overhead anyhow, then immediately
Row 500m

Rest 3:00 between rounds

Post each round time and row time to comments. Also, did you stick with the same load and lift for each interval?

Tom went and tackled it Wednesday night….too bad I couldn’t get all the information correct for him..I need to do a “redo” on the board..that’s what I get for trying to go from my memory and not writing the WOD down before posting on the board!

If you are all caught up I highly suggest you take this on, even if you have to scale it to “500 pounds floor to overhead.  We tend to gravitate towards what we are comfortable with on rest days….time for many to get busy with the barbell and this is a perfect WOD to practice!

Day 3 in our CrossFit Cycle.

Oh, some of you missed out on A LOT of fun on our first field trip to Smith Middle School to take on “Griff”!  Although our measurements were a tad short (there is no way I nailed that WOD in 11:48…NO WAY~Tommy V. on his slowest day of running crushes me!) it was still loads of fun!

Adele, Jill, and Tom..kudos for hittin’ it on the road and parking lot!

I have not heard any weather report first hand (McGraw told me there could be a bit of snow during the morning commute), but in the event that there is a delayed opening due to snow CFP will open from 10:40am-noon.

WEDNESDAY’S WOD

Wednesday 100203

“Kelly“

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 090530.

Hee-hee….we were just reflecting on “Kelly” being Ian’s first WOD back in the garage 2/2/09 when he weighed in at 300#!

Good ‘ol Kelly…she’s a bear!  Be prepped to run outside in slush (according to weather girl McGraw!) or sub a 500m row.

Day 2 in our CrossFit Cycle.

HAPPY BIRTHDAY CINDY!

I am so proud of people “raising the bar” so to speak with their thruster weight yesterday!

TUESDAY’S WOD

Tuesday 100202

“Griff“

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Haven’t done Griff in A LONG TIME!!!  He’s a surprise burner from what I remember!

Compare to 080803.

Day 1 in our CrossFit Cycle.

Hope everyone had a great weekend.  Dress appropriately for today’s WOD~runs are outside.  If you aren’t running, claim a rower.

Depending on  who you ask and what you read the sub for muscle ups is 3 ring dips/3 pull ups or 4 ring dips/4 pull ups for =1 muscle up.

Women’s weight is 105#

MONDAY’S WOD

Monday 100201

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

Post time to comments.

Sunday is a rest day in our CrossFit Cycle.  **Kim will be at CFP Sunday morning…as close to 9am as possible.  I am going grocery shopping first so if’ I am not there exactly at 9am I am on my way!  Let’s get in-WOD-and get out!

HAPPY BIRTHDAY MEL!

SATURDAY’S WOD

Saturday 100130

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

Post time to comments.

FRIDAY’S WOD

Friday 100129

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Russ Greene 359 reps (20lb vest). Josh Everett 357 reps. Post reps to comments.

Well, as Mel said..this will be an interesting 18 minutes!

The comments regarding “SLUMPING” were great~thank you everyone for your insight…it certainly was helpful to me and I hope it was for you as well.  It was actually refreshing to know that you also have the same thoughts as I do at times.

Weekend Hours

Friday: 8:45-11:00am and 6:15-7:30pm

Saturday: 8:45-11:30am, kids class 10:30-11:25ish!

Sunday: 9-11am

Day 1 of our CrossFit Cycle.

Slump~ ever get in a work out slump?  What helped to pull yourself out of it?  Post thoughts to comments.

Thursday’s WOD

Thursday 100128

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments

Compare to 090801.