Monthly Archives: August 2009
August 15, 2009
Find a one rep max Clean and Jerk
AMRAP – 10 min
- 15 Kettlebell Deadlifts
- 15 Push Press
- 15 Sit-ups
Check out this post from CrossFit Lynnwood. The benchmark WOD “Jason” is hard. I suppose you might argue that anyone can do 250 squats but add 50 muscle-ups to those squats rip off a set of 100 squats (then 75, 50 and 25) and you are talking about a tough WOD that doesn’t even involve a barbell. Please note that Charles is 62 years old. In the normal world 62 is old, Charles is abnormal that way. Great work Charles and keep it up, we are inspired.
So is CrossFit for everyone? Lots of us have parents who are positive that CrossFit won’t work for them (Not mine! Way to go mom and dad!) because they view it as too hard for older generations. You don’t have to do 50 muscle-ups to be in great shape. CrossFit is about maintaining as much work capacity for as long as we can. Can you do 250 squats? If not, then don’t get hung up on muscle-ups, you have work to do. Life saving work.
It is very important to use sufficient chalk when you do push-ups. Right?
August 14, 2009
7 x 3 Back Squats
7 x 3 Push Press
SHOUT OUT
Today’s post is a shout out to Bret who has shown unbelievable improvement in both his movements and work capacity. The difference we have seen in Bret from the first WOD until now is simply amazing and is the product of lots of hard work and a strong commitment to coming into the gym. In CrossFit we are concerned about “work capacity”. What we mean by that is being able to move heavy loads quickly, or to do lots of work in a short time. Keep up the work Bret, and… get back to work, the clock is still running. J
August 13, 2009
4 Rounds for time:
Run 400m
50 Squats
Really focus on using good form on your squats. Having 200 of them is a great opportunity to lock in form so make it good form. Tip your hips forward (raise your butt) and keep that curve all the way to the bottom and back to a full standing position. If you feel the pull in your back it’s probably your body stretching against some tightness in your back and hamstrings. Squatting is a great way to stretch that out. Keep your shoulders back and chest high. Push those knees out of the way and make sure they track over your toes. Ditch the ball today. Go through your deepest range of motion for all the reps. Today we look for good reps and are less concerned about time.
August 12, 2009
3 Rounds for time
21 DB Push Press
15 Pull-ups
9 One arm overhead squats
50 AbMat Sit-ups
Getting the GHD Sit-up. Touch the floor and then touch the pad. It’s a long move but it’s anything but slow.
