Big lifting again today with the Clean, and especially tough when gassing the arms first with rowing and pushups. Andy pulled up 185lbs in the Hang Squat Clean, a super lift with great form. Then he banged out the WOD in 12:39, breaking Jim’s 1000M Row record in the process (now at 3:23). Awesome day, Andy!
As a reminder, I am out for the next week, so classes are cancelled from tomorrow to next Saturday (9/1/2012). I will be emailing out a list of bodyweigt/cardio WODs to take a crack at, and we’ll get started again fresh on Monday 9/3. I’ll be the guy with the sunburn telling stories about the wave that got away.
08252012
Run 5K
August 24th, 2012
Back into the Oly lifts today! We introduced the Burgener Warmup, which I think helped everyone’s technique quite a bit. Great job to Michelle, Shawn and Kenny who all completed the workout with good form under 15 minutes! Tomorrow we’ll work on Clean technique and then work the Hang Squat Clean into a short chipper workout that emphasizes proper Clean technique at the end (hint: your arms might be tired by this point… use your legs!)
08242012
For time:
Row 1000M
100 Pushups
30 Hang Squat Cleans, 95/65 lbs
August 23rd, 2012
Today was one of the more technically demanding WODs that we’ve done, with an exercise that many deem the most advanced gymnastic movement in CrossFit, the One-Legged Squat, or Pistol. We’ll definitely get some more practice at these in the upcoming weeks, but great work on it for the first time today!
Kenny muscled his way through 8 full rounds of “Mary”, and Alyssa and Andy competed but didn’t get a full workout in due to the two most common reasons: hands tearing on pullups, and driving to Atlantic City.
08232012
4 Rounds for time:
25 Hang Squat Snatches, 45/15 lbs
50 Jump Ropes (single jumps)
Mary
As much as we all hate them, you guys are getting pretty quick on those box jumps! Alyssa took advantage of her strength in that movement to pull out 9+ rounds in today’s workout, while Andy and Kenny went for 8+ rounds, Shawn for 7+. Awesome! The cardio and muscular endurance developed in workouts like that will help you tremendously in the benchmark workouts like Fran and Cindy. Oh, and look what we have for tomorrow!
I also want to give a big shout out to Alyssa and Kenny for sticking around after class to go after a new PR in the Back Squat (Alyssa, 170 lbs) and Overhead Squat (Kenny, 205 lbs). Big lifts, guys!!!
Mary
As many rounds/reps as possible in 20 mins:
5 Handstand Pushups
10 One-legged (aka Pistol) Squats, alternating legs
15 Pullups
August 21st, 2012
“So we’re only counting the worst part of this workout?” said Andrea as Chris explained the scoring of the Tabata workout, counting the lowest number of reps completed of each exercise. It does seem a little on the negative side, but the intent of course is to determine how accurate of a pace you can keep for 8 sprints. Nasty little workout, but something you can test yourself on if you have 4 minutes to spare and no equipment!
Good job to everyone today, especially Kenny with a total score of 53 reps, and Andrea with 39 reps.
I also have to mention a couple big accomplishments from the weekend: Andy put up a new record to beat on the 500M Row (1:29) and Kenny ran 12+ miles to Kentmorr and back. Good work, brothers!
Finally, welcome to Jim Hull, our newest member! Here he is rocking some sweet form on the Box Jump.
08212012
As many rounds/reps as possible in 15 minutes:
20 Kettlebell Swings, 35/18 lbs
10 Box Jumps, 24/20 inch box
5 Ring Dips
Tabata This!
We’ll get back into some Olympic weightlifting shortly, but first let’s hit another benchmark WOD – this time a Tabata interval workout repeated for 5 different movements. In a Tabata workout, you work for 20 seconds and rest for 10 seconds, for a total of 4 minutes. Then rest for a full minute and move on to the next exercise. In “Tabata This!”, we will Row 8 intervals of 20 seconds on, 10 seconds off, then rest one minute, then do the same thing for Squats, then Pullups, then Pushups, then Situps.
Tabata This!
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
Olympic Lifting Seminar with Reebok CrossFit!
Thanks to everyone that came out to the Olympic Weightlifting technique seminar that Meredith Hamill from Reebok CrossFit led yesterday! Meredith was such a great instructor given her many years of competitive experience in Oly lifting, and I’m quite sure there were a number of personal breakthroughs yesterday that will allow us all to be much more confident in the Snatch and the Clean. I personally learned a ton, and also felt very proud of you guys for being willing to get back to the basics and spend your Saturday morning with a barbell in your hands (and over your heads!)
Huge thanks again to the following folks that made yesterday possible:
– Meredith Hamill, Reebok CrossFit Affiliate Relationship Manager for the Mid-Atlantic region, for travelling up from Richmond, planning out a great day of drills, and in general sharing her outstanding experience with us! Thanks also for the Reebok CrossFit sign – can’t wait to get that up on the wall!
– Sharon and Ted Lapkoff of CrossFit Frederick, who contributed so much to yesterday’s great time – putting the word out to members at CF Frederick who came out for the day, bringing food and drinks for lunch, and bringing their amazing positive personalities into the gym once again!
– Megan, Craig, and Sasha who made the trek out from CrossFit Frederick, adding a great new dynamic to the day’s events and displaying some outstanding form!
– Finally, to all the members of CFKI that made it out for the morning. I really appreciate you always putting forth the great effort that you do to continuously improve!
I hope everyone had as great of a time as I did, and to those from Frederick – you’re welcome back anytime!
Ryan
Annie
Today was Death by Kettlebell, and Athena’s first of many daily wins to come, I’m sure! Athena was the sole finisher of 4 full rounds, with Andy finishing close behind at 3 rounds, 10 getups, 20 swings and a 200M run. Way to get some work done with those nasty little implements of torture!
Annie
50/40/30/20/10 reps for time:
Double-unders
Situps
Alex's 1st Muscle-up!
Alex joined Bobby and Kenny as our resident Muscle-uppers today before the 6pm class. Of course, he had to do it again so that we could catch it on camera!
Congrats, Alex!!!
Alex MU
August 16th, 2012
Awesome work on “Blake” today – that was a tough workout, and you all pushed through with a ton of intensity. Alyssa, particularly, showed a little glimpse of domination with her time of 16:43, while the closest competitor Athena finished at 22:48. If anyone wants to learn how to push through a conditioning workout with not only minimal rest but absolute speed, check out Alyssa sometime in the 6pm class!
Welcome again to Michelle who is starting to join the evening classes – check out the great form on her Clean and Jerk!
08162012
As many rounds/reps as possible in 20 mins:
10 Turkish Getups, 35/18-lb kettlebell
20 Kettlebell Swings, 35/18-lb kettlebell
Run 400M with a 35/18-lb kettlebell