CrossFitters Post

OMG, that's you in the patch. Nice page is it new?

not me,my son greg with the 2 pumpkins on our farm

Most of the CF exercises focus on compound movements which have power generated from the posterior chain/hips. Olympic lifts, any type of squat, thrusters, wall balls, lunges, kipping pull-ups etc. will all build leg/PC strength/endurance. I wouldn't worry about it, if you follow your affiliates programming you will be in awesome shape for skiing this season .

I took last week off as I was out of town working with zero facilities and long hours. Did this one when I got back on Saturday:

5 rounds for time

15 deadlifts
12 power cleans
9 front squats
6 push jerks

Guys: 135lbs.

Ended up using 115lbs as 135lbs was too heavy on the cleans and push jerks (can't drop the weights, no bumpers). Got through 3 rounds in 17:50 before I got worried about having to dump the bar plus I was in a rush to get home. Next time I will do all 5 with the same weight. Biggest problem was grip on the cleans, my hands made the bar all sweaty and chalk isn't allowed at the gym so I had to keep wiping the bar down with a towel. Really liked this WOD though, heart was pounding hard and people were looking at me like I was insane.

You will definitely not have to worry about your legs. They will be stronger than they ever were.
Check out this little core work out
http://au.youtube.com/watch?v=WcYDgM...eature=related

Wasn't really feeling it tonight .

Snatch
95lb 1-1-1-1
115 1-1-1-1-1

Squat clean & jerk
135-135-135-135-135

Front Squat
135x3 135x3 135x3


Back squat
135x3 135x3 135x3

Jump squat
45lbx10 45x10 45x10

Check this out ,it's too funny
http://au.youtube.com/watch?v=24MaAX...eature=related

Mikes gym looks badass, wish I could spend a few weeks learning to lift properly there. That video is hilarious though, love the walking on a treadmill doing 2.5lbs curls and the swiss ball "stability". Only thing is, I sometimes do suppine bridges in my warm-up for glute activition .

What are jumping squats? Is that where you squat, but jump at the top of the movement? I've done jumping split squats (just BW) but never with weight before.

Yes ,jumping squats are exactly,you can use body weight,an empty bar or when your able ,go heavier.
There is a short clip on Performance Menu/exercises/jumping squat of Aimee going very heavy.
Coach Burgener loves these.
I'd stay light for a while and work up slowly.
And ,it's not a big jump,just enough to leave the floor,also a full depth squat.

http://media.crossfit.com/cf-video/C...ngSquatsMR.mov

It's just the bar

Thanks for the vid, might try training jumping squats in addition to box squats etc. down the road. For now I'm still making progress with plain old squatting. I'd like to eventually end up with a 2X BW squat sometime down the road. Really, I should try to lose 10-15lbs of fat, it would make it a lot easier .

Pre-WOD
Snatch
115lb
1-1-1-1-1

WOD
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

10 rounds ,this was way harder than it looked.

We did:

WOD
1-1-1-1-1-1-1 (that's 7) dead lifts

Then post WOD: 400m run, 10 sit-ups, 10 push-ups, 10 box jumps. X 4

I had to keep my weight light which was kind of a waist. Can feel it today though.

Oh yeah, pre WOD, he lined us up against the wall, one group older - other group high school athletes. Wall sits? with a 25 lb ball, lift over your head and pass it on. Maybe 5 or 6 in the line up and down the line adding one lift each time to 7. I washed out around 4.

I'm going to try the 20min as many rounds as possible thruster/pull-up tonight. Spent last night teaching my GF the basic lifts of Starting Strength. Had her squatting with the bar and pulling 85lbs deadlift with ease. Her squat and DL form is really good, surprising since she has long legs (she is shorter than me with longer legs, I am stubby). I hope she stays on this, she knows the benefits of weight training for women and I convinced her she won't get huge by showing her vids of Natalie Woolfolk (U.S. oly lifting olympian) squatting more than I do at 205lbs bwt and looking womanly.

I wish we had a CF gym though, the environment sucks at the school gym, bunch of dorks there last night making a bunch of noise doing high speed smith machine quarter squats with 3 plates on talking loudly about how much weight it was. Rest of gym is people curling and bench pressing with gloves/belts. Fail.

Tried this one last night

WOD
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

9 rounds 10 thrusters, but I had to sub 5 pull-ups instead of 10 after the 2nd round (55 pull-ups total versus 90 if I had done 9 rounds as Rx) because trying for 10 was taking too long and letting my HR go down (reducing metcon effect).

Conclusion: I need to work on my kipping pull-ups... a lot. Thrusters were easy and kept my HR up, might try 75lbs next time.

If you read the comments for that WOD ,Jacinto(69years old)From NYC did 16 rounds with 75 lbs.The guy is amazing

Rest Day today,Heading up to the Ski Show in Albany, but I thought I'd do a little GTG on thrusters & pull ups
Thrusters
75lb 21-rest 15- rest-9 all unbroken sets
pull up 12-10-10-10-10
2 min. hand stand work.
We are going to start a month long Thruster Program pre-WOD
the goal by the end of 4 weeks is 115lbs.x21 unbroken
That should dramatically reduce my Fran time

For those looking for core work 'Thrusters' are tremendous .

Damn, that's some serious thruster work, will be interested to see how it goes, and yeah if you can do 115x21 unbroken, your Fran will improve a ton I bet.

I did this one last night outside my house (on mainsite a few days ago)

4 rounds for time
Run 400M
50 squats

14:43 - first 400 was ok for me at ~1:30 (terrible runner), got through first 50 squats unbroken, then it went downhill fast. My 400's turned into jogs, had to break the last 3 squats sets up like 30/20 30/20 25/25. I thought I'd be closer to 10min since squats are my strong suite, oh well, a goal for next time.

Fight Gone Bad

231 with a modified box jump height to save my knee!

Today was,
AMRAP in 20 min
5 Thrusters
10 Deadlifts
15 Double Unders
Again had to scale the weight and the double unders.Rx for women was 95lbs I used 80.It made the deads to light but still a good workout.Instead of double unders I did 30 single jumps.
Did 9 full rounds.
After FGB last night this was killer!

T

5 sets, bench press plus pull-ups.

Get the right weight on the bar (150lbs for me) then do as many as you can, move to chin bar and do as many as you can. Good rest after the pull-ups.

My reps were 8 down to 6 for the five. I did 10 pull-ups, but used a hop assist towards the end of each set.

"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

21:53 as Rx'd

5 muscle-ups... on rings

That's what takes all the time for this WOD
I was finished with round of 50 squats at 9:40
Then it was 1 MU at a time,about 20 to 30 seconds in between.

53 pull ups
53 sit ups
53 push ups
53 air squats

for time. I did crunches instead of full sits for the sake of my back.

On the pull ups, I did a total of about 20 unassisted with the band. Then I went to the band and actually went back and forth between a thick one and a thinner band. It was tough for an old boy.

The big boys were lifting. It won't be long for me.

Paul Jones,
Nice work! Pull-ups are hard.I am no spring chicken myself!

I skipped the WOD today.I was to sore from the last two.Instead I did bench press 5 sets 3 reps.I got to 130 with no spot and just was afraid to go heavier with no partner.Haven't done 130 in about 2 years so I was happy with that!

T

nice work guys.
Didn't do the WOD today either. Got in after 3:00 am picking up my son at Newark Airport.

11/16/08 - WOD

7 inverted burbies
7 kip like roll from prone possion to at stand then into a handstand (I did the hand stand only and held it longer)**
7 pull ups.

as many as you can do in 20 min

Also there was a group warm-up that was very challenging. Lots of people there and it was fun. This was a tough workout.

** My role is like a flat tire.

Still not enough legs.

Just add some things on your own.
Tabata squats
Walking lunges
anything you want ,just don't over do

Legs are too sore, took today off.

"Friends don't let friends do bicep curls"

I haven't seen any at CrossFit. Is there a policy on this?