We went over the Burgener warmup and skill transfer exercises with Jon and Deirdre today. Luckily for them, it was just the two of them and they caught on quickly so they didn’t have to hold a lot of the uncomfortable positions that the monday night class did. It just didn’t seem like a true intro to the Burgener stuff without a least grunting of some kind but that’s ok, I’ll get over it. It was, however, long enough that we were a little pressed for time so we had to cut off a round of “Barbara”. Strangely, no one seemed to mind.
Wow - what a day we had at CFSP today! I saw some nice gains with everyone’s deadlifts, and overall form stayed pretty consistent. Remember, as you add weight to the load you must be careful not to raise your hips too early, and maintain proper form with your back.
After killing it with the heavy deadlifts, EVERYONE went on to set PR’s in The Gauntlet! Way to go, team!
Max Effort Deadlifts
1 - 1 - 1 - 1 - 1 - 1 - 1
then
“The Gauntlet”
1 round, for time of:
35 Kettlebell Sumo Deadlift High Pulls (M:20k, W:14k)
We got back from the CrossFit Olympic Weightlifting Certification in Alexandria yesterday with lots to share with everyone. Learning from Coach Burgener and crew was a truly awesome experience - we learned a lot not only about how to oly lift but also about how to coach. Today we spent a whole bunch of time going over the Burgener warmup and skill transfer exercises. We’re taking Coach B’s advice and will be doing them everyday from now on.
WOD
“Helen”
3 rounds for time of:
Run 400m
21 Kettlebell Swings (Rx: 24/16k)
12 Pullups
Pat destroyed this with his metcon ninja powers. His time would have actually been even a little better if a wayward 20K hadn’t ended up in his grasp for a few reps before he realized it was a bit light. Keep up the great range of motion on the pullups everyone - the questionable reps are dissappearing more and more.
Sorry we’ve been a little behind posting the WOD’s this week… Thursday & Friday will go up soon. In the meantime, here’s one you can hit on your own while we’re at the Oly Cert. Have fun and work hard!
For time:
Run 400 m
50 Burpees
Run 400 m
50 Pushups
Run 400 m
50 Situps
Run 400 m
50 Squats
Post time to comments.
(BTW I expect to see ALL CFSP members post their times…)
Today was the first day of our 8-week CrossFit Endurance program. We had a nice turnout, despite the fact that it was freezing out and the gate to the track we planned on training at was locked!
Our alternate location for when we are locked out is the park at 13th & Bigler - Talissa didn’t know that but managed to find us anyway… she must have had a CrossFit homing device implanted…
Intro to CFE
3 X 550 m, with 1 min rest between each.
POSE drills - the fall and the pull
WOD
6 X 150 m sprints
After each sprint do a set of squats: 25 - 20 - 15 - 10 - 5 - 0
There were some noticeable improvements in form already! Nice work, y’all.
This was a pretty evil workout. Many of our members have said how much they love “Tabata This”. However, I think many people don’t want to see it again after today.
WOD
20 seconds work, 10 seconds “rest” for 8 straight sets of each exercise. Exercises are pullups, pushups, situps, and squats. Do all 8 sets of one exercise before moving on to the next. “Rest” is hanging for pullups, in a plank for pushups, torso at a 45-degree angle from vertical for situps, and the bottom of the squat. This is for total reps.
“…what should my ideal body weight be for this program? Have you made a
table for this, or what do you recommend?” - trainee
“Your ideal bodyweight as an ectomorph at 6′ 0″ will be 214.378 lbs. There.
Happy? And if you lose or gain a pound, I will have you killed. It is important
to be ideal..” - Rippetoe
I caught Pete and Chris’ last sets today on video:
I’m psyched that I had to say very little about range of motion today - people were hitting low squats every time and left no question if ROM was complete. Form was pretty darn good, with the exception of some drooping elbows here and there.
Ian broke his previous Front Squat PR by 20 lbs. Today was also his first day doing pullups with the red band (second lightest) and he did 40 before the workout! He went through 20 for the pullup challenge before we got started and then looked at the board and saw that there were 20 pullups in the warmup.
We also had Deirdre from Valley CrossFit come for her first workout with us. She’ll be with us for about a month or so. It’s great to have her on board for a while. She did awesome in her first max effort workout.
WOD
Front Squat 3-3-3-3-3
then
30-20-10 for time of:
Wall Ball Shots
Double Unders
This workout was a killer. I don’t think I’ve seen everybody looking quite as dead during a workout. I believe this is also the first workout containing pullups that Erin did entirely with the purple band (the lightest) - Awesome Erin - non-assisted pullups are just around the corner.
WOD
3 rounds for time of:
50 Box Jumps (Rx: 24″)
21 Deadlifts (Rx: 185 / 135 lbs)
30 Pullups
Chris
24:15
Rx
Pat
25:57
Rx
Erin
34:13
115 lb / Purple Band / 20″ Box
Sorry this is going up a bit late folks. Everyone that missed the Beast Skills seminar missed a great one