Friday, July 17th, 2009

Strike a POSE

Filed under Olympic Lifts

It’s been a while, so we re-introduced some of the POSE drills to the skill portion of class this week. Doing POSE drills regularly for a few weeks can dramatically increase your running efficiency and will really help your performance in any running WOD.

To learn more about the POSE method of running check out www.posetech.com. Training for a long distance run, bike, or triathlon? Check out www.crossfitendurance.com!

WOD
3 rounds for time of:

  • 400 m run
  • 15 Box Jumps (M:24″ / W:20″)
  • 12 Hang Power Cleans (M:135 / W:95)
  • 9 Ring Dips

Chris 14:11 Rx
Jim 19:09 Rx
Wil 14:20 115lb
Goose 15:23 95lb/purple
Cat 15:53 65lb/2 purple
Kim 14:25 65lb/blue
Jean 16:36 85lb/blue(1) 2purple(2)
Rob K 13:22 Rx
John 20:23 Rx

18 Comments

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  1. John
    July 17th, 2009 at 9:22 am

    We forgot the finisher today!

  2. Wil
    July 17th, 2009 at 9:58 am

    Y’all looked tired enough after the WOD that the finisher wasn’t really necessary. But feel free to do some weighted situps today, John!

  3. brendhan
    July 18th, 2009 at 8:41 am

    Hi,

    Not sure if anyone would be interested, but Crossfit Tribe is hosting “Tribe Wars” on August 2nd in Cooper River Park, NJ. Details and Facebook event link are below:

    FB EVENT:
    http://www.facebook.com/event.php?eid=103516885973&ref=mf

    DETAILS:
    CrossFit Tribe presents “Tribe Wars” on Aug 2nd for athletes, crossfitters and weekend warriors alike to put their fitness prowess and strength to the test. 4 players to a team consisting of 2 males and 2 females. May pick your own team or we’ll pick it for you!

    Workout consists of 4 “track & field” style events at the main track at Cooper River Park in Pennsauken, NJ.

    Time to see how functional you’re training really is!!!!

    Workout is followed by BBQ at the Park and ultimate frisbee.

    If you’re not on Facebook and want to sign up, let me know and I can notify them.

  4. Topper
    July 18th, 2009 at 2:19 pm

    That looks like fun, I’m game if you need another person,
    anyone else from CFSP interested?

  5. Catlyn
    July 18th, 2009 at 10:13 pm

    Holy crap, I am fat. :/
    Cougar

  6. Eric
    July 20th, 2009 at 6:22 am

    Chris says he’s interested. Any women game? We can talk about it at CFSP as well.

  7. Kim Mee
    July 20th, 2009 at 9:07 pm

    I would love to do it. . . I just don’t think I got what it takes!!!

  8. Topper
    July 20th, 2009 at 9:28 pm

    You wont know for sure unless you try, I think is stands to be a fun day in the park.

    cheers

  9. Kim Mee
    July 20th, 2009 at 9:54 pm

    I would hate to see the team not have enough peeps so if another girl from CFSP wants to go I will go. The challenges don’t look too tough just awkward. . . we should have been practicing them.

  10. brendhan
    July 21st, 2009 at 5:39 am

    I originally thought I was going to be in Philadelphia for the weekend of the 2nd, but it doesn’t appear that way now. I’ll be flying in on the 2nd, but won’t land until later in the day.

    I also saw this (http://www.fgb4.org/) posted on my Chicago Affiliate (http://www.crossfitchicago.com) site this morning and wanted to share that as well if anyone is interested. They’re teaming up with a couple other affiliates in the area, maybe the ‘Tribe Wars’ would be a good opportunity to set something up around here? Just a thought.

  11. Wil
    July 21st, 2009 at 8:27 am

    Brendhan - We’ll be teaming up with CF Prime and CF Renaissance on FGB4. I just need to get it set up with them. More details coming soon!

  12. Jim Mee
    July 21st, 2009 at 2:19 pm

    Will, is that Fight Gone Bad 4??? Is this another competition? Sounds cool, but do you think we could throw in a FGB before hand, because I would like to get involved in that but can’t remember the last time I did a FGB.

  13. Wil
    July 21st, 2009 at 3:09 pm

    Yes, it is Fight Gone Bad 4 - it’s a charity fundraiser… and we’ll definitely be doing an FGB on our own soon.

    More info to come!

  14. Catlyn
    July 21st, 2009 at 9:00 pm

    Kim,
    Where are you seeing what the actual events for Tribe Wars are?
    Catlyn

  15. Topper
    July 21st, 2009 at 9:03 pm

    Excellent question, I can’t find them either

  16. Catlyn
    July 21st, 2009 at 9:11 pm

    Just found it. There’s a blog link on their Facebook page that has a video with the events (honestly, why not just a bulleted list on the FB page??).

    tribewarsaugust.blogspot.com

    #1-One mile relay
    #2-Wheelbarrow walk, 200m
    #3-Fireman’s carry, 200m
    #4-Waiter’s walk, 1/2 bodyweight, 200m

    That waiter’s walk will be tough. As Kim mentions, the middle two events will be more awkward.

    I’ll check my calendar, but if Kim goes, I’ll go! (Though any of the other ladies would be a faster choice than me.)
    Cougar

  17. Topper
    July 21st, 2009 at 9:25 pm

    Well Catlyn, you me Kim and Chris does make a team…
    I say we go for it, it would be great anyone else wants to join us,

    the Ultimate Frisbee game will be a challenge after those events.

  18. Catlyn
    July 21st, 2009 at 9:31 pm

    I do not Frisbee(tm)! :/
    Catlyn

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