Saturday Jul 31st, 2010
On Saturday it was time for the CrossFit Total. Repeating the CFT every so often really helps us to measure our strength gains. We had several people set a PR (personal record) in all three of the lifts this time around. Nice work, gang!
Warmup
Rolling
Joint Prep
Bodyweight Warmup
WOD
“CrossFit Total”
- Back Squat, 1 rep
- Press, 1 rep
- Deadlift, 1 rep
Lifts are completed in the order specified above. You get 3 attempts at each lift. The best of the 3 attempts counts as the score for that lift. For your CrossFit Total, add the score of each lift.
Not cleared for a max effort yet? Instead of singles do 5 reps of each lift, following the same guidelines above.
Compare to May 22, 2010
Update: Sorry folks, the elves did take pics of the scores for this one… but they have disappeared! We’re ironing out the kinks on our photo/score posting and will be back on track with them both in the very near future.
Friday Jul 30th, 2010
On Friday we hit a new record for attendance in the AM class, with 15 brave souls showing up to get some. If y’all had known that we were doing the Filthy Fifty, would you still have come? I’m guessing you probably would have!
Warmup
Rolling
Joint Prep
Gymnastics Day 2
WOD
“Filthy Fifty”
For time:
- 50 Box Jumps (24″ / 20″)
- 50 Jumping Pullups
- 50 Kettlebell Swings (16k /12k)
- Walking Lunge, 50 steps
- 50 Knees to Elbows
- 50 Push Press (45lb /35lb)
- 50 Back Extensions
- 50 Wall Ball Shots (20lb / 14lb)
- 50 Burpees
- 50 Double Unders
Compare to May 27, 2010
Scaling Options:
Sub for Double Unders is Tuck Jumps.
L1) Do 30 reps of each exercise.
L2) Do 3 rounds of 10 reps of each exercise.
L3) Do 2 rounds of 10 reps of each exercise.
Thursday Jul 29th, 2010
Quite a few folks got to experience the joy of combining a Burpee and a Pullup during our Thursday WOD. To do a “Burp-Up”, simply do a Burpee beneath the Pullup bar, and as you jump up to complete the Burpee, grab the bar and finish with a strict Pullup. While this was somewhat easier for our taller members, it was still ‘fun’ for everyone. Stigs (Erik C) and Wally took the insanity to an even higher level by wearing weight vests. Way to go, guys!
Warmup
Rolling
Joint Prep
Olympic Warmup - Clean & Jerk
Strength WOD
Front Squats
5 - 5 - 5
Conditioning WOD
As many rounds as possible in 10 minutes of:
- 200 m Run
- 6 Burp-Ups (Burpee Pullups)
If you are on the bands for Pullups, do 6 Burpees first, then do 6 strict Pullups.
It’s vacation season - do you look for CrossFit affiliates where you’re vacationing so you can get your WOD in? Discuss in comments!
Wednesday Jul 28th, 2010
On Wednesday we welcomed Liam to Team CFSP!
Warmup
Rolling
Joint Prep
Monostructural Warmup
Strength WOD
Push Press
3 - 3 - 2 - 2 - 1 - 1
Not cleared on Push Press? Do 5 - 5 - 3 - 3 - 3
Congrats to Dorlynn, Erin, Jameson & Yassen, who were all cleared for max efforts on the Push Press.
Conditioning WOD
For time:
- 12 Ring Dips
- 21 Double Unders
- 21 Squats
- 9 Ring Dips
- 15 Double Unders
- 15 Squats
- 6 Ring Dips
- 9 Double Unders
- 9 Squats
Don’t have double unders? Sub is tuck jumps.
Wednesday’s Conditioning WOD was a sprint workout, designed to be completed with an all-out effort of 100% intensity. In sprint workouts you should have absolutely no gas left in the tank when you reach the end. If you went home at the end of the day thinking, “Gee, that wasn’t so bad” or “I didn’t even break a sweat” ask yourself this question: Did I give it 100%, or could I have pushed harder?
Discuss in comments.
Wednesday Jul 28th, 2010
Monkey is starting an informal team for Metro Dash on Sunday August 21, 2010.
Metro Dash competitors run city streets in search of scattered physical challenge points, power through intense interval workouts, and conquer “The Gauntlet,” an ‘extreme urban obstacle course’.
Registration is open now, and the event is capped at 200 participants.
To learn more or to register, visit www.metrodash.com.
Tuesday Jul 27th, 2010
There were a few new faces at CFSP on Tuesday: Robyn, Katrina, Lauren, Sanjeeth, & Eric K all hit their first WOD with us! Special thanks to our senior members who helped out and made sure the new folks were well taken care of.
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Cleans
Practice for 15 minutes, working your way up to a heavy single.
You do not need to go for a max effort today.
Not cleared for Cleans yet? Work on:
Clean Pulls (7 min)
Front Squats (7 min)
Conditioning WOD
3 rounds for time of:
- 400 m Run
- 12 Sumo Deadlift High Pulls (115 / 80)
- 21 Wall Ball Shots (10′ target) (20 / 14)
Scaling Options:
L1) 3 rounds of: 400 m Run | 9 SDLHP | 18 Wall Ball
L2) 3 rounds of: 300 m Run | 7 SDLHP | 14 Wall Ball
Monday Jul 26th, 2010
It’s always fun to start the week off with a Benchmark WOD!
Monday was Yassen’s first WOD at CFSP - welcome to the team, Yassen!
Warmup
Rolling
Joint Prep
Olympic Warmup – Snatch
Congrats to Hilary for moving up to the next level of the Olympic Warmup.
WOD
“Fran”
21 – 15 – 9 reps of:
- Thrusters (95 / 65)
- Kipping Pullups
If you don’t have kipping pullups, sub is jumping pullups at 2x reps.
Scaling Options: L1) 18 – 12 – 6 reps. L2) 15 – 9 – 6 reps.
A huge shoutout goes to Cougar for hitting Fran as Rx’d for the first time! Also, Wally set a CFSP record for this WOD.
Compare to March 22, 2010
Sunday Jul 25th, 2010
This week, we’re excited to introduce a new series of blog posts from the trainers at CFSP. We’re hoping that these will generate some good discussion and provide you with some insight.
Our first post comes from Kate… enjoy!
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Positive Attitudes
One of my favorite parts of training at CFSP is figuring out a way to help each athlete I encounter push themselves just a little bit harder or a little bit longer. Sometimes that means convincing someone not to modify their push-ups (even if it’s just for the warm-up) and sometimes it means screaming all sorts of nasty things at someone who is pushing at their maximum on a certain lift. But what it always means is thinking about the athlete in front of me and how to get them into a mental space that will allow them the most opportunities to succeed.
I also do a lot of thinking about the relationship between the mind and the body and how changing your mental approach during your time at the box can help you reach your goals. To that end, I’ve assembled a short list that reflects some of the things that I think are most helpful in building the right mental attitude to go along with your athletic dedication.
Read the rest of this entry »
