Monthly Archive

5 Rounds for time
-21 Jumping Pull-ups
-15 Deadlifts, 135/95
-9 Chest to Ground Push-ups

250 pounds baby!!

We will run a couple different WODs today, mostly based on what I want benchmarks I want you to perform. Some will go heavy, some will go light but all will work hard.

How long has it been since you jumped in a lake with your friends. Active play is only natural for kids and this was on display at the park yesterday. When you get tired of jumping off the dock there are sand castles to build, big toys to climb, zip lines to ride and if that gets boring you can just chase each other (or a duck) around. Just be careful that you don’t run into one of those large immobile objects. Adults don’t like being crashed into.

Go do something active and fun outside of your workouts and do this on a regular basis.

AMRAP – 20 Minutes
-7 Deadlifts
-7 Power Cleans
-7 Jerks

Use your last ‘Fran’ weight

All sorts of stuff going on this week. Looks like it was all hard.

Complete for time
-Row 1000m
-50 GHD Sit-ups
-50 Kettlebell Swings, 53/35
-50 AbMat Sit-ups
-Run 800m

Dr. Barry Sears is the creator of the Zone Diet and he recently spoke to a group of CrossFit enthusiasts about his work on inflammation, diet, genes and health. It really is an interesting discussion of how what we swallow ends up helping or hurting us. If you are interested in the Zone Diet and want to better understand the science behind it, watch the three videos. If you have any question or want to do some further reading ask me about the CFR library, it’s free and available to all members, and it’s growing.

I keep a link to the CrossFit Journal on the website not because my affiliate agreement with CrossFit, Inc. requires me to (it does) but because it contains a wealth of information that is too valuable to miss. For $25 you have access to videos from the biggest names in CrossFit, instructional videos, lectures, articles on just about everything and new content every day. If you haven’t subscribed it would be a good idea.

Glute Ham Developing Sit-ups. We love them.

If you didn’t go heavy overhead yesterday, do that today, otherwise…

5 x 3 Back Squats

3 Rounds
-Run 200m with medball 20/15
-25 Squats
-15 Knees-to-elbows

I was really excited about everyone’s overhead work yesterday. Big loads went up but even better was the self diagnosis of any faults that occurred. When you know what went wrong, right or could have been better with your own lifts it shows an uncommon level of understanding of the lifts and also a desire and interest to do things properly. 5×5 heavy jerks is a tough challenge. Everyone did a great job going after intimidating weights, using good technique, and set new PRs.

Brit seems to be happy to be deadlifting. I was happy about her rigid spine.

5×1 Shoulder Press
5×3 Push Press
5×5 Push Jerks

Go heavy or go home!

Elaine sets ups a 405lb deadlift…

I was going to write a big rant about healthcare, reform, personal responsibility and all that. Let me save you some time and encourage you again to learn about how your body responds to fats, carbs and protein, how it metabolizes each and how you can eat and exercise in the most beneficial fashion. One of the great things about the CrossFit community is that we are into taking care of ourselves and not expecting others to do the hard work for us. Take that attitude out of the gym and into the library, internet and periodicals. Yes it’s work and you might have to read something without pictures or steamy sex scenes, but it will do you a world of good and it will make you a healthier person today and tomorrow. You can’t escape every bad thing but most are avoidable with the right habits.

If you have questions about a great way to become “not” Type 2, lower your blood pressure, lower your triglycerides, lower your LDL, raise your HDL, lose excess adiposity, stop being depressed and just generally compete better at the game of life, I have some great ideas that have helped a number of people already. It’s your choice, make a good one.

Andy goes overhead…