Thursday Aug 19th, 2010
On Friday we celebrated Dave’s birthday with a WOD inspired by the US Army Physical Fitness Test.
Happy Birthday, Dave! Hope you enjoyed your day.
We were also visited by Ross from CrossFit Richardson in Texas. Hope to see you again soon!
Warmup
Rolling
Joint Prep
Monostructural Warmup
Strength WOD
Deadlift
5 - 5 - 5
Conditioning WOD
“Dave’s Birthday WOD”
2 rounds of:
- 1 mile Run for time
- 2 minutes of Pushups for max reps
- 2 minutes of Situps for max reps
Rest 3 minutes between rounds
How do you measure up? Compare your results to the APFT Standards here and discuss in comments.
Note: The AFPT includes a 2-mile run. Feel free to time yourself for a full 2-miler!
Wednesday Aug 18th, 2010
Calling all grass-fed cow lovers! I’m trying to gauge interest in purchasing a grass-fed Bessie to be divvied up among interested parties.
Here’s the facts:
We can get a cow from the nice people at www.landisdalefarm.com.
The cow is sold wholesale at $3.45/pound HANGING WEIGHT - this includes all the bones, guts, and extra tidbits that many people won’t be interested in. The actual price of the beef will be slightly higher once it’s butchered, but we have to pay for the hanging weight. This is still a fantastic bargain.
All meat is purchased at the same price per pound this way.
The meat can be cut up or ground to order. We’ll have to figure out how to decide who gets the filet mignon and who gets the rump roast. I’m proposing cage fights, but a round table discussion could work too. For example, we may want interested parties to pay more for the fancier cuts of meat, meaning the cheap skates get an even bigger discount on theirs. If you’re interested, please respond with how much “meat” you want vs. ground beef.
All meat and ground beef packages are custom-sized, vacuum packed, and labeled.
We can buy in ~150LB increments (150LB = 1/4 cow -ish).
Waiting time for orders is around 30 days.
Respond by September 1 with:
- How much TOTAL beef you want
- How much (1) steak/roasts and how much (2) ground beef
- Any ultimatums (“I get all the filet mignon or I’m out”)
- If you would want any amount of bones, organs, random bits
Once I have this information, I will get in touch with Landisdale Farms again to see how much cow we should buy, and then we will need to decide how we want Bessie butchered. We’ll also have to coordinate a trip to Jonesville, PA to pick everything up.
Get to it in the comments.
Wednesday Aug 18th, 2010
We are a little behind on our “welcome” shout-outs for our newer members - so here they are! Welcome to the team, Carly, Kristin G, Natalie, & Ryann!
Warmup
Rolling
Joint Prep
Olympic Warmup - Clean & Jerk
Strength WOD
Cleans
Practice for 15 minutes, working up to a new 1-rep max.
If you’re not cleared on Cleans, work on Clean Pulls for 7 min and Front Squats for 7 min.
Conditioning WOD
5 rounds for time of:
- 9 Ring Dips (strict - no kip)
- 15 Wall Ball Shots (10′ target) (20lb / 14lb)
- 21 Double Unders
Scaling Options:
Sub for Double Unders is Tuck Jumps.
L1) 4 rounds of: 9 Ring Dips | 15 Wall Ball | 21 Double Unders
L2) 4 rounds of: 6 Ring Dips | 12 Wall Ball | 18 Double Unders
Tuesday Aug 17th, 2010
We had great attendance at all of the classes on Tuesday… keep up the great work, everyone! Nicholas gets a shout-out for making significant improvement with his overhead squat.
Warmup
Rolling
Joint Prep
Olympic Warmup - Snatch
Strength WOD
Turkish Getups
3 - 3 - 2 - 2 - 1
(per arm)
Conditioning WOD
As many rounds as possible in 10 minutes of:
- 7 Overhead Squats (95 / 65)
- 7 Burpees
You’ve all probably heard the “shoe talk” by now… and many of you have switched to Vibram Five Fingers recently. J$$$ passed along an interesting article about the darker side of the rise in VFF’s popularity. Read the article here and discuss in comments.
Monday Aug 16th, 2010
It was the first time doing this CrossFit Benchmark as a CFSP WOD. If you’re not familiar with Eva, think “Helen on Steroids” and you might start to get an idea of what you’re in for. Or, you can look back and remember that this is the WOD that nearly killed Skinny… luckily everyone survived on Monday!
Warmup
Rolling
Dynamic Warmup
WOD
“Eva”
5 rounds for time of:
- 800 m Run
- 30 Kettlebell Swings
- 30 Kipping Pullups
Scaling Options:
No Kip? Do strict pullups at 1/2 reps.
L1) 5 rounds of: 800 m Run | 20 Swings | 20 KPU
L2) 5 rounds of: 400 m Run | 20 Swings | 20 KPU
L3) 3 rounds of: 400 m Run | 20 Swings | 20 KPU
Saturday Aug 14th, 2010
On Saturday Kate ran the show, and she came up with this nifty lil’ WOD. It was well balanced between muscular strength and explosive power.
Warmup
Rolling
Joint Prep
Bodyweight Warmup
Strength WOD
Low Bar Back Squat
5 - 5 - 5
Conditioning WOD
4 rounds for time of:
7 Hang Power Cleans (135 / 95)
20 Box Jumps (24″ / 20″)
20 Kipping Pullups
Scaling Options:
L1) 4 rounds of: 5 HPC | 15 Box Jump | 15 KPU
L2) 3 rounds of: 5 HPC | 15 Box Jump | 15 KPU
Sub for kipping pullups is jumping pullups at 2x reps.
Friday Aug 13th, 2010
What better way is there to celebrate Friday the 13th than by running “The Gauntlet”? Special thanks to Jerry Hill from CrossFit Old Town for coming up with this gem.
Warmup
Rolling
Joint Prep
Gymnastics Day 1
Strength WOD
Pullups
3 - 3 - 3 - 3 - 3
Conditioning WOD
“The Gauntlet”
- 350 m Row
- 30 Squats
- 25 Kettlebell Swings (24k / 16k)
- 20 Jumping Ball Slams (20lb / 15lb)
- 15 Dumbbell Push Press (30lb / 20lb)
- 10 Kipping Pullups
- 5 Burpees
This is an all-out sprint for time.
Rest until fully recovered and go again!
Sub for kipping pullups is jumping pullups at 2x reps.
Thursday Aug 12th, 2010
On Thursday we worked on the Split Jerk - like all Olympic lifts, the key to a successful Split Jerk is getting speed under the bar after the bar becomes weightless.
Congrats to Tom O. who made a lot of improvement with his power and speed, and was cleared to work on max efforts for the Split Jerk.
Warmup
Rolling
Joint Prep
Olympic Warmup - Clean & Jerk
Strength WOD
Split Jerk
1 - 1 - 1 - 1 - 1 - 1
Not cleared? Do Push Press 3 - 3 - 3 - 3 - 3
Conditioning WOD
7 rounds for time of:
- 3 Handstand Pushups
- 5 Front Squats (155 / 110)
- 50 m Sprint
Scaling Options: L1) 5 rounds. L2) 4 rounds.
On Friday August 13, 2010, there will be no 7PM class. The 5PM and 6PM classes will be held as usual, as well as the On-Ramp.
