Monthly Archives: August 2009

Find 1 rep max Deadlift

3 Rounds for time
Run 400m
25 Push-ups
12 Knees to Elbows

Pretty nice day today. We took a hike up to Twin Falls.

3 Rounds: one minute at each station counting total reps
-Front Squats
-Toes to bar
-Push Press
-Box Jumps
-Burpees
-Rest

A couple big deadlifts this week. Jeff and John both pulled 405 at 6am.

3 Rounds for time
-Run 400m
-21 Burpees
-Row 500m

Age is meaningless…

I keep thinking about this so I thought I would share it with everyone.

How “old” are you? How many of these things can you do?
-Pull-ups
-Pick a 135lb bar up off the floor
-Run a mile
-Double Unders
-Press 50, 75 or 100lbs over your head
-Squat below parallel…
-Get back up from that squat
-…100 times
-Full range of motion GHD sit-up
-Walk with a large load held over head
-Clean 75% of your body weight, jerk it too
-Use the 53# kettlebells for the 200m farmer walk
-Touch your toes with straight legs
-Squat your body weight
-Jump onto a 20” box
-Squat and throw a 15lb ball up to a target

Those are just elements of some of the workouts we do and we can do them to varying degrees of success. For most of you it is probably a rather mundane list of things you can do or are on your way to doing. The great thing is I doubt you could do, or do as well, most of the things on that list before starting CrossFit. The gains we make in the gym are not (just) so we can brag about them at parties, our increased capacity for work is supposed to inform everything we do in life from sitting comfortably in a chair, standing in a classroom, doing yard work or bending over to pick something off the floor. If you are in a sport then we hope to run, jump, throw and just plain move better than we have before. For some, getting up from the floor was an adventure let alone squatting with a bar. CrossFit is about life and performing well in life.

Which brings me back to asking how “old” you are. I have seen young people in the gym who get scared away from CrossFit because they can’t do a simple workout with 30-40 squats and I know young guys who have trouble being to pick stuff up.

Age is only a marker of how long we have been consuming oxygen it has no value as an indicator or worth pr ability. Show me what you can do and I will decide how “old” you are. If you can’t do the majority of the exercises on the above list then you are “old” and I AM MAKING A VALUE JUDGEMENT.

Quarter inch slices of pastured pork bacon. SO! much better than the stuff at the store.

Deadlift 5 x 5 at 85% of your 1RM

3 Rounds for time
21 Kettlebell swings, 53/35
12 Pull-ups

Ring Dips are awesome.

Nice work MK.

Complete for time
Row 500m
Run 400m
25 Thrusters, 95/65
25 Pull-ups
Run 400m
Row 500m

Read it: http://sanfranciscocrossfit.blogspot.com/2009/08/sometimes-you-just-gotta-do-it.html

REST DAY

Extra fun day today! I love working on and coach the Clean & Jerk and when you get PRs I get excited about them. Megan and Elaine both set new personal C&J marks with 100lbs! Both max efforts look smooth and strangely effortless. That’s what happens when you have good/great/perfect execution, the lift just goes better. Big C&J numbers only come from commitment to working the lift regularly and developing power. Tune in next time for even bigger numbers.

After being badgered by countless people I finally got on Facebook. I set up a “personal” page and a fan page. I don’t really know what I’m doing with it so please help me make it useful. Search CrossFit Redmond and you will find it.

Elaine goes overhead (it’s an older pic, I forgot the camera on Saturday)