Rest Day

We will be going to a 5-day on, 2-day off week starting this Monday, November 3.  On weeks where the regular CrossFit schedule is a 6 workout week, we will have a workout on Saturday or Sunday.  This should allow for a better fit into the normal work week.

Pauline doing thrusters on “Jackie”
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Baseball player says:
“hey Yogi I keep swinging over the ball
what should I do?”

Yogi says:
“swing lower”

Yogi Berra proverb

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“Jackie”

1000m Row
50-45# Thrusters
30 Pull-ups

This one will be a quick little workout to get the heart rate going. Efficient rowing means clearing the knees by driving through the heels and straightening the legs out first. Return to the catch position in the opposite manner. Keep the elbows up on your thrusters and work on your kip for your pull-ups.

Kevin pulling hard on the rower.
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“In my sentences I go where no man has gone before.”—George W. Bush

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

This is a very good WOD for learning and refining the overhead lifts for olympic-style weightlifting (clean & jerk). The press requires you to keep your legs locked. The push press allows for you to drive with your legs except you cannot bend them to finish. The push jerk is a very fast and powerful motion. You drive with your legs and pull yourself into a squat underneath to recieve the weight.

Pauline back squatting 92kg (203#). Great job!
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“You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You must do the thing which you think you cannot do.”—Eleanor Roosevelt

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Squat Clean
1-1-1-1-1-1-1

Progress up to a 1RM by starting with the Burgener warm-up for cleans. Remember to keep the back flat and let the elbows fly.  The higher the elbows the straighter the back will be. Explode past the knee and shrug hard. Reach full extension on your pull.

John getting set to clean on “Elizabeth”.
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“A dream becomes a goal when action is taken toward its achievement.”

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Rest Day

Train the brain. Read the front page of the Gazette cover to cover.

Downtown Ft. Collins. Just outside the Farmer’s market.
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“My dog is worried about the economy because Alpo is up to 99 cents a can. That’s almost $7.00 in dog money.”—Joe Weinstein

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“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Last workout for this cycle.  Let’s train your brain to accomplish whatever is possible at any given time. If you are sore and tired, don’t stop, simply do the best you can. That’s all anyone can ask of themselves. Always remember the fight is with yourself all the time. Do not compare yourself with others. This does not mean you can’t use others as a benchmark, but you should always compare yourself to your best effort. ”Success is peace of mind which is a direct result of self-satisfaction in knowing you made the effort to become the best of which you are capable”.

Shadows on the wall. Did it hit the 10 foot mark? YES.
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“The feeling of being hurried is not usually the result of living a full life and having no time. It is on the contrary born of a vague fear that we are wasting our life. When we do not do the one thing we ought to do, we have no time for anything else- we are the busiest people in the world.”

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“Mary R”

3 Rounds for time of:
15-95# Full Squat Snatches
50-20# Wall Ball to a 10 ft target
50 Double Unders

Snatch:  Keep the bar close.  Clear the knees by teetering backward. Scoop the bar up the thighs and EXPLODE!! Shrug the shoulders hard and extend upward.  Pull yourself under the bar. You may power snatch and overhead squat it, but work on the transition to a full squat snatch.

Wall Ball: Keep the elbows up and the back straight. Hit the bottom and drive to full extension. Use the descent of the ball as momentum for the next rep.

Double Unders:  Stay relaxed. Keep the arms low and at a 45 degree angle. Rotate the arms in small circles. Keep your eyes focused straight forward to maintain your balance.

Pauline ready to hit the bottom of a full squat snatch.
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“Adversity causes some men to break; others to break records.”—William A. Ward

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Four rounds for time:
Run 400 meters
Rest 2 minutes

POSE:  Remember your technique. Posture–arms high, slight lean forward, triangle at the knee.  Fall–fall forward and let gravity take over.  Pull–pull your heel up.  Stay relaxed and control your breathing.

Push yourself to match your best 400m run each effort.  Get as close to that number as you can.  This a great way to figure out what your best mile could be.

Pauline working on muscle up pulls.
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“Recognition is the greatest motivator.”—Gerard C. Eakedale

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Rest Day

Eat right and get some rest.  Be ready to hit it hard on Friday. Thanks for working hard everyone. Read about “Joe the Plumber”.  As it turns out, an average Joe is the focal point of the 2008 election. Who do you trust?Decisions, decisions!

Train the Brain.

Only 850 more singles to go!  Pauline breezing through “Jumping Fish”.
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“The man who is anybody and who does anything is surely going to be criticized, vilified, and misunderstood. This is part of the penalty for greatness, and evey man understands, too, that it is no proof of greatness.”—Elbert Hubbard

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“Jumping Fish”

For Time:
2000m Row
1000 Single Unders
100 Double Unders

You must complete the row first. The clock does not stop until you complete the last jump.  You can complete the doubles at the beginning, middle or end of the singles. To ensure a fast time, it is recommended that you have a partner count your reps.  When counting, count the total reps, and if you/they start completing doubles, just remember at what rep they started and stopped the doubles. Make sure to write it down and do the math quickly.

Rowing:  Keep a rigid torso and complete the pull in the same manner you would a clean or snatch pull.  Drive through the heels and keep the handle close.  Clear the knees by extending the legs.  Extend the hips after you clear the knees.  Finish with a pull from the upper back (squeeze the scapula together), and then the arms.  Return in the opposite manner.  When you ‘catch’ the water (curled position), your back and arms should be tight and rigid.

Singles/Doubles:  Use small jumps on the balls of the feet.  Stay tall.  Rotate your wrists in small circles.  Keep your head focused straight ahead (pick a focal point if you must).  For double/singles, keep saying to yourself, “bounce, bounce, explode”.  On “explode”, rotate the hands quickly.

Cartwheels at the CSU Track. Sis workin’ hard.
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“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it. The man who knows how will always have a job. The man who also knows why will always be his boss.”—Ralph Waldo Emerson

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10 Rounds for time:

8-95# Clean & Jerks (power clean + push jerks ok)
12 Pull-ups

C&J: Keep the bar close and clear the knees. Concentrate on a rigid back. Remember, as Coach Burgener says, “when the arms bend, the power ends.” Drive through the heels on your jerk. The torso needs to be straight up and down. Start wedging underneath the weight only when you have come to full extension.

Pull-ups: keep opening the hips and closing the hips. Create a big C when you open the hips (under the bar). When you touch your chest to the bar, push away horizontally then loosen up the shoulders and arms and swing.

Out for a Sunday drive in Ft. Collins.
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“Since all the happiness and suffering of this life arise from previous actions, do not blame others.”

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“George R”

As many rounds as possible of in 20 minutes of:
5-95# Squat Snatch
7-95# Hang Power Snatch
10-95# Snatch High Pull

The squat snatch can be a power snatch to an overhead squat, but work toward a full squat snatch.  The hang power snatch starts just above the knee (keep the shoulders forward of the bar as long as possible).  The snatch high pull must reach the level of the chest. TAPE YOUR HANDS!

Record your results in your workout journal.  Keep track of your nutrition.

Andrea working on her kipping pull-ups.
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“Wrestling is ballet with violence.”—Jesse Ventura

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Rest Day

Make sure you get the rest you need for a 6 workout week.  A very important component of any workout program is rest and recovery.  Rest is self-explanatory.  Rest if you are tired.  Recovery comes from eating just enough to keep the muscle you have and get rid of the excess body fat.  Just like a car, your body runs better with high octane fuel.  Eat high octane foods.  Check out this site to learn more.  Always remember, it is a simple comcept. Burn more calories than you intake and lose weight.  Burn less calories than you intake and you gain weight.  Figure out what you want to do and stick to the basics.

Go see ‘W.’ if you get a chance.  Good movie.  Was Colin Powell right?  Enjoy your day and get read to work hard this week.

Dad doing pull-up with assistance.  69 yo and going strong!
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“Ask the experienced rather than the learned.”

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