Weighted pull-ups 1-1-1-1-1-1-1 reps

This is the last day of the cycle.  Rest day tomorrow.  Yehaw!!  Now is the time to concentrate on strength in the upper back and arms.  We’ll use only a few well targeted warm-up sets then get right into your 1RM max pull-up.  Leave room for marginal increases, but we should be close to our 1RM max weighted pull-up for set one.  Kipping is ok, but be sure to keep a tight torso (as always).  We can use dumbbells, a backpack filled with weights, a weighted vest, a belt between the legs or whatever we have available.  That’s what makes CrossFit so cool.  It’s a minimalist program.

The big Colorado Rivalry is today.  Of course, I am talking about CSU vs CU.  GO RAMS!!!!

Post comments, nutrition and questions.

I just watched a TV commercial with big football players lifting the same tires and struggling.  Humm, how tough is football?
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“No yesterday, no tomorrow, and no today.” – Sheng-Ts’an

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Four rounds for time:

Run 400 meters
Rest 2 minutes

Another great 3 days has begun.  Today, we have a chance to work on foot speed and POSE running.  Concentrate on the pull part of POSE.  With a tight torso and a lean forward, keep the turnover of your feet fast as you pull your heel up.

Let’s get out of the house, move and enjoy the day!

Post comments, thoughts or questions.

Cara’s muscle up practice.
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“Do not permit the events of your daily life to bind you, but never withdraw yourself from them.”- Zen

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“Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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Burpee Vertical Leaps!!
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“As the fletcher whittles and makes straight his arrows, so the master directs his straying thoughts.”- Buddha

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Rest Day

Enjoy your day!

Train the Brain!

Brent’s wide grip pull-ups.
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“The angry man will defeat himself in battle as well as in life.”- Samurai

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For time:

30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Check out the videos for technique on each of the exercises.

This Saturday we will be back at Otero Park for our Weekend Warrior workouts.  Bring your friends and let them experience the “POWER” of CrossFit.  Tell them to get off their gluteus MAXIMUSES and get out and enjoy life.

Post comments & questions.

Nice rack position!
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“Don’t seek reality, just put an end to opinions.”
Sheng-ts’an

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Front Squat 10-10-10-10-10 reps

Drive through the heels on all your front squats and keep the torso as erect as possible.  The elbows will control the squat.  If they are down, your head drops and back rounds.  NO GOOD!  If they are up and high (at least parallel to the ground) your back will be straight and your legs will do the driving.  As Toney the tiger would say,  GRRREAT!!!  Watch this video.

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Cara’s kipping pull-up!
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“At any given moment, I open my eyes and exist. And before that, during all eternity, what was there? Nothing.”
Ugo Betti

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“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Today, our runs will be two 910 meter laps around Vicksburg Loop.  This works out to be 1.13 miles with hills.    POSE hill running is important.  Here is a video.  Say hello to the kiddos as you pass.  They enjoy watching you run.  Attempt some kipping push-ups and butterfly kipping pull-ups.  Change your squat arm position three times.

Post comments and questions.

We’ll call this one ‘Alice to the moon’ or ‘the rocket’.  Which name do you prefer?  Post it to comments.
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“Water which is too pure has no fish.”
Ts’ai Ken T’an

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Rest Day.  Enjoy!

Train the Brain.

What about abs?  Try a kettlebell swing.
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“It is better to practice a little than talk a lot.”
Muso Kokushi

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For time:
Run 800 meters
95# (65#) Shoulder press, 21 reps
Run 800 meters
95# (65#) Push press, 21 reps
Run 800 meters
95# (65#) Push Jerk, 21 reps

The 800 is one of the toughest races to run.  It is not quite a full sprint and is not quite long distance.  The world record for men is 1:41.11 by Wilson Kipketer of Denmark in 1997.  For women, the world record is 1:53.28 by Jarmila Kratochvilova of Czechoslovakia in 1983.  Watch the Finals in the Olympics tonight.  See how you fair compared to the best.  What is your ‘world record’?

Technique:  Standing presses are a great core workout.  The most important point to make is to stabilize the midline.  “Keep it tight”.  Rack the weight on your shoulders and drive it off your shoulders/chest.  Keep the elbows underneath the weight at all times (simple physics).  For push presses, keep the body/core rigid & completely straight up and down and the weight on the heels when you dip/drive the weight upward.  For the push jerk, make sure you get to full extension before you squat under.  Body mechanics can be difficult in the push jerk and it requires some major flexibility to do it right.  Don’t be lazy in this lift.  Keep reaching toward the sky. 

Post your thoughts or questions to comments.

Want speedy pull-ups?  Try butterfly kipping pullups.  Michael Phelps watch out!
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“To a mind that is still, the whole universe surrenders.”
Chuang-tzu

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“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

400 seconds to complete this workout would be a world record I believe.  That’s 6 minutes and 40 seconds.  That would be impressive.  Have you gone into workouts with no plan?  Most of us do.  However, if you can break down the time and reps you can have a better understanding of what you need to do to break ‘your own world record’.  6 minutes and 40 seconds would be 1 rep per second.  Can it be done?

Have you tried a butterfly kipping pull-up?  How about a kipping push-up?  Is there such a thing?  All of the amazing athletes you find in CrossFit put their heads together to come up with the fastest way to get the job done.  Learn how to do these on the main CrossFit page. 

Post comments and tell me about your nutrition.

Justin: two weeks into the program and performing kipping pull-ups like a pro.
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“Fools wait for a lucky day but every day is a lucky day for an industrious man.”

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“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Kettlebell swing:  Keep the torso rigid (that means tight).  Arch the lower back and keep the chest up.  Start your swing with a rocking motion.  Keep the weight on the heels/center of the foot.  Arms need to be locked out at all times.  For an American swing, the kettlebell should rise to above your head.  Make sure to keep your wrists turned downward to keep the KB from turning over.  Repeat the semi-circular motion.

Kipping pull-ups:  Work on pushing away from the bar at the top.  Relax the arms and let the head and body travel through the whole between your arms.  Once your hips are extended all the way, let your body swing back the other way.  Your head will travel backwards and your hips will close.  Flex your hips and bring your knees up.  Then, and only then, pull hard with your arms.  Push away and start over.

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Tabata push-ups.  Can’t ‘em.  Gotta join ‘em.
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“Three things cannot be long hidden: the sun, the moon, and the truth.”

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Rest Day

Congratulations to Henry Cejudo for his dedication and determination in becoming an Olympic champion freestyle wrestler. Henry is a Coronado High graduate who has been living and training at the Olympic Training Center here in Colorado Springs. Still young, he has a chance to win many more golds, and have everyone arguing in 50 years or so whether he was the best ‘ever’. 

Congratulations also go out to Adam Wheeler in Greco for capturing a Bronze. Adam had to beat a returning Olympic bronze medalist just to qualify at the Olympic Trials. He was third in our National tournament this year. Amazing job! But, what’s up with the coverage of wrestling on the TV? Didn’t get to see either Henry or Adam wrestle. What a crock!

Also, you gotta love 8 Gold medals. You know who I’m talking about. Michael Phelps was just incredible in the pool. Wanting to win, and knowing you’re going to win are two different things. Did you see the 100 butterfly? I could see the photos 1,000 times and still don’t know how he touched first.

Last, but certainly not least, Nastia Liukin and Shawn Johnson exemplified focus and control. That’s the way it’s supposed to be done. Both are very competitive, technically sound, mentally tough and very well-spoken. 4 medals each!! Great job.

Train the Brain.

Nancy pulling another PR in the deadlift.  219#.  Great job!
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“Holding on to anger is like grasping a hot coal with the intent of throwing it at someone else; you are the one who gets burned.”

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Deadlift 1-1-1-1-1-1-1 reps

Technique:  Set your back and chest first (lock it in and don’t let go).  Use ‘gorilla arms’ that are just attachments to the bar (upward tension).  The back angle should stay the same during the first pull (from floor to just past the knee) in the deadlift.  Think about driving the earth down and keeping the bar close to your legs.  Once past the knees, straighten the back (increase the hip angle).

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Fun with the new pull-up bars.  A strength and conditioning facility at it’s finest.  New toys make fun workouts. 
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“The secret of happiness lies in the mind’s release from worldly ties.”

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