The ancestor of every action is a thought.”—Ralph Waldo Emerson
WOD Overhead squat 1-1-1
Row for 8:00 for max distance
Front squat 1-1-1
Row for 4:00 for max distance
Back squat 1-1-1
If possible, go in the ordered listed. Rest as little as necessary between sets and between exercises. Record your highest weight lifted for squats. Record your distance, average 500m time, average watts, and calories burned on the concept 2 rower. Your score is the total of your three squat max lifts plus the sum of the distance in the two row attempts.
Record your nutrition to your spreadsheet. you should be intaking within 100 calories of the calories that the Zone diet prescribes for you. You should also be targeting within 5% of 30-40-30 at each meal.
Chris Klein dropped by with his brother from Dallas, TX for a workout. Here he shows good technique on his split cleans (his first time doing the exercise. He and his brother finished the WOD in the rain. Great job guys. The CrossFit community is alive and well.
Become a student of change. It is the only thing that will remain constant.”—Anthony J. D’Angelo
WOD
5 Rounds for time:
400m Run
8-115# Split clean (alternate feet)
12 Pull-ups (chin over bar)
16-20# MB Back extensions
Log your nutrition and your workout time to your spreadsheets.
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Why should we use POSE running? Check out this video where Brian MacKenzie explains the analogy between POSE running and the wheel. It’s all about gravity ladies and gentlemen!
I have learned, that if one advances confidently in the direction of his dreams, and endeavors to live the life he has imagined, he will meet with a success unexpected in common hours.”—Henry David Thoreau
A life of frustration is inevitable for any coach whose main enjoyment is winning.– Chuck Noll
WOD
“Fran”
21-15-9
95# Thrusters
Pull-ups
Post your time to your workout log and your nutrition to your spreadsheet.
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Here is a comparison of the regular gymnastics kipping pull-up and the butterfly pull-up. Our goal in CrossFit is to increase our power. Reducing the time it takes to complete an equal amount of work is an increase in power. Click here to see the comparison. Study the butterfly kip to practice and use it in your workouts.
Fran
Time
Josh B (As Rx’d)
8:22
Kyle S (blu/wht plups)
9:04
Shane (subbed .3-.2-.1 mi AD no legs & 95# push presses for thrusters)
Your score is the total number of reps you perform. For each pair of exercises you must perform 10 reps to count it. You may start with either exercise and go in any pattern you’d like. The goal is to be actively performing reps for the entire 2:00 period. There will be a 10:00 rest between matches. Record your score to your workout log and your nutrition to your nutrition log.
The lesson for today is about metabolic pathways. The fittest person has a lot do with the three metabolic pathways. What are the three pathways and what do they have to do with CrossFit? Click here for your answers.
2 x 6:00 matches
Total Reps
John D (su,45#lng;75#ohs,neup;75#ps,su–bw pu,dips;brdg,17″)
147
Shawn D (su,30#lng;45#ohs,neup;55#ps,su–bw pu;1pd,dps;brg, 17″)
A good traveler has no fixed plans, and is not intent on arriving.” – Lao Tzu
Rest Day
What kind of adaptations is CrossFit going create in an athlete? Check out these three videos: adaptation1, adaptation2 & adaptation3. Coach Glassman is very descriptive of what the AIMs of CrossFit are.
If you find yourself in a hole, the first thing to do is stop digging.”
Rest Day
Check out this video on the kettlebell swing, and how to ‘fix your swing’. If you notice, the same open hip position is similar to: a clean, a box jump, a throw in wrestling and many other exercise/activities/skills. Can you name a few others?
If you can’t learn to do it well,
learn to enjoy doing it badly.
–Ashleigh Brilliant–
WOD
Push jerk
3-3-3-3-3
Split jerk
3-3-3-3-3
Record you best weight lifted to your workout log. Record your nutrition to your spreadsheet. If you have been following the plan. Tomorrow is your cheat day. Work hard today and take 2 days off to rest recover and have fun.
Wisdom and understanding can only become
the possession of individual men
by travelling the old road of observation,
attention, perseverance, and industry.”
~ Samuel Smiles ~
WOD
“JT”
21-15-9
Handstand push-ups
Ring dips
Push-ups
Record your time to your workout log and your nutrition to your nutrition spreadsheet.
Does a bigger engine slow the car down? No, but a bunch of junk in the trunk does.”—RIP
WOD “The Bear”
5 Rounds for time of:
7-95# Power cleans
7-95# Front squats
7-95# Push presses
7-95# Back squats
7-95# Push jerks
To complete a round, you may not touch the bar to the ground throughout the set with the exception of the power clean. If the bar touches the ground the round must be redone.
Record your time and your nutrition to you spreadsheets.
Are there any rituals that you have? Drinking coffee when you wake up? Taping your hands before a pull-up WOD? Wearing a certain shirt or shorts for workouts, etc? Post your rituals to comments. I’d like to hear them.
“The Bear”
Time
Josh B (As Rx’d)
19:42
Shane (As Rx’d)
12:21
Cameron (Finished w/injured wrist used 45# and broke it up)
There is no such thing as ‘firming’ and ‘tone’ there is only stronger and weaker.”—RIP
WOD “Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Your score is the sum of your fewest reps from each exercise. The score in a tiebreaker is the total number of reps completed.
Post your score to your workout log and your nutrition to your nutrition log.
What is, is; and what ain’t, ain’t” ~ Joseph E. Granville ~
Rest Day
Today, set yourself up for a successful week. Do your grocery shopping for the food that will help you. Wash and dry your clothes (and, put them away!). Complete any homework you need to get done for your job. Learn to enjoy these acts and you will feel prepared for anything that comes your way this week.
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