Jul
21
2009
admin
Pre WOD
Find your 1 rep max Thruster
Mark 130#
Jason 125#
Kimbo 55#
Matt 155#
Sam 205#
Workout of The Day
For Time:
Run 5K
Results:
Jason 35:00 (half run, half row)
Kimbo 36:25 (half run, half row)
Nick 28:33
Sam 27:48
Matt knocked out yesterdays WOD today in 29 minutes. More importantly, he did all 30 pullups in that WOD unassisted. Nice work Matt!
“How significant is the pull-up? In our view the pull-up is:
• At least as important as any other upper body exercise
• An essential part of athletic training
• Perfectly functional
• A gateway exercise to highly developmental gymnastic movements
• Singularly unique and valuable, and so has no replacement (‘lat pull-down’ is a weak substitute)”
-Greg Glassman (CrossFit Journal #8 [April.2003])
Where was Carly??
4 comments | posted in WOD
Jul
20
2009
admin
Pre WOD
Reverse Tabata hanging L-Hold
Workout of The Day
3 rounds of each triplet for time, with 3 minutes rest between each triplet
100 Jump Rope singles
15 Lateral Lunges (each leg)
15 situps
Rest 3 minutes
10 Burpees
10 Pullups
15 Squats
Rest 3 minutes
5 Dumbell Squat Cleans (35#/20#)
10 Dumbell Push Press (35#/20#)
15 Dumbell Swings (35#/20#)
Welcome to our our Elements 3 class!
After a tough battle with mini-Cindy!
Warm Up
L Hold
And One, And Two...
Mikey Britt
The Crowd Gathers
Results
1 comment | posted in WOD
Jul
19
2009
admin
Rest Day
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Jul
18
2009
admin
Saturday Park Workout
We will divide in 2 teams
Each team to complete the following:
Tire flip 50 yards
Walking lunge 50 yards
150 kettle bell swings
150 pushups
150 tire jumps
150 push presses
Walking lunge 50 yards
Tire flip 50 yards
3-2-1 Go!
Lunges
Kettle Bell Swings - Shawn, Katie, & Mike
Push Press - Sam and Nick
Box/Tire Jumps
Argh!
The Victors.
Mike Meets Pukie.
1 comment | posted in WOD
Jul
17
2009
admin
Reminder, tomorrow’s workout will be held at 8:00 am at the Willits soccer field. Hope to see everyone there. Also, if you have any friends who would like to try out CrossFit, bring them along.
- The RFCF crew after hours. Nothing like beer after burpees!
Pre WOD
Row 500 meters for time
Workout of the Day
For time:
30 Muscle ups or
120 pullups and 120 dips
Dave and Shawn Row 500
Sam and Jon Muscle Up
Results
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Jul
16
2009
admin
Pre WOD
Overhead Squat 3X5
Workout of The Day
For Time:
18 Box Jumps
3 Sumo Deadlift High Pull
15 BJ
6 SDHP
12 BJ
9 SDHP
9 BJ
12 SDHP
6 BJ
15 SDHP
3 BJ
18 SDHP
(95#/65#)
Results:
Shawn loves box jumps so much, he did at least 20 extra.
Congratulations Jon and Conner on nailing your first Muscle Ups!
Alexis from Texas
Bob, Mark, Connie, John, Alexis
L-Sits... Does L stand for Love?
Connie and Jonnie
Carly, Alexis, Vince, John, Connie, Bob, and Mark
1 comment | posted in WOD
Jul
15
2009
admin
Why is CrossFit so effective?
Neuroendocrine Response!
Neuroendocrine response is a change in the body that affects you either neurologically or hormonally. Most important adaptations to exercise are in part or completely a result of a hormonal or neurological shift. Current research, much of it done by Dr. William Kraemer, Penn State University, has shown which exercise protocols maximize neuroendocrine responses. Deadlift, squat, presses, and cleans all have a demonstrated potent neuroendocrine response.
Among the hormonal responses vital to athletic development are substantial increases in testosterone, insulin-like growth factor, and human growth hormone. Exercising with protocols known to elevate these hormones eerily mimics the hormonal changes sought in exogenous hormonal therapy (steroid use) with none of the deleterious effect. Exercise regimens that induce a high neuroendocrine response produce champions! Increased muscle mass and bone density are just two of many adaptive responses to exercises capable of producing a significant neuroendocrine response.
It is impossible to overstate the importance of the neuroendocrine response to exercise protocols. This is why it is one of the defining themes of the CrossFit program. Heavy load weight training, short rest between sets, high heart rates, high intensity training, and short rest intervals, though not entirely distinct components, are all associated with a high neuroendocrine response.
Pre WOD
Reverse Tabata L-Sits (10 sec hold, 20 sec rest)
Workout of The Day
As many rounds as possible in 12 minutes:
Push Press x 3
Front Squat X 3
Thruster X 3
(95#/65#)
Results:
Jon 13
Conner 12
Mark 13 (45#)
Bob 10 (25#)
Alexis 10 (55#)
Carly 13 (35#)
Matt 13(75#)
Sam 13 2/3
no comments | posted in WOD
Jul
14
2009
admin
Pre WOD
Back Squat
5 X 3
Workout of The Day
For Time:
30 Ring Dips
Run 400 meters
30 Pushups
Run 400 meters
30 Ring Dips
Run 400 meters
30 Pushups
Run 400 meters
Results:
Mark 26:19 (bar dips/green/knee pu’s)
Shaun 22:01 (bar dips)
Sam 17:55 (bar dips/skinny purple)
Spencer 16:16 (bar dips/ring pu’s)
Vince 15:14 (sub row for run)
Katie 17:55 (bar dips/gray/knee & bar pu’s)
Mike 19:24 (bar dips/blue & green/knee & bar pu’s)
Kimbo 20:17 (bar dips/green & blue/ bar pu’s)
Jason 20:01 (bar dips/blue & green/ some knee pu’s)
I’m glad that’s over!
Nice Pushups Spencer
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Jul
13
2009
admin
Pre WOD
Find your 1 rep max Deadlift
Results:
Spencer 385
Conner 375
Matt 255
Nick 345
Vince 225 (1 leg)
Jared (110)
Mark (275)
Kimbo (115)
Carly (135)
Isabel (185)
Jason (305)
Mike (305)
Jon (355)
Incredible Deadlift performances today. Just look at these numbers. HUGE numbers from many who haven’t done a max DL in years or ever!
Workout of The Day :
50 Box Jumps
50 Jumping Pullups
50 Kettlebell Swings (1 Pood)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45#)
50 Back Extentions
50 Wall Ball Shots (20#)
50 Burpees
50 Double unders
AKA “The Filthy Fifty”
“You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about on-tenth of the available strength of our bodies and less than that of our minds.”
-General George Patton
Results:
Jon 24:22
Conner 29: 03
Nick 29:14
Mike 21:59 (30)
Isabel 19:23 (30)
Bob 37:37 (25)
Matt 25:12 (30)
Kimbo 19:54 (20)
Carly 20:00 (30)
Kathy 15:10 (25/some subs)
Mark 19:48 (20)
Jason 20:34 (20)
Vince 26:18 (30/ some subs/1 leg)
The crew gets after it.
Bob Sizes Up the "Filthy Fifty"
Bob, After the "Filthy Fifty"
John goes knees to elbows while Mark makes sure the wall doesn't fall on him. Thanks Mark!
Vinny's One Leg Deadlift
1 Rep Max Deadlift Preparation
Carly, Isabel, Mike, Jason, Conner, Vince, Kathy
Outdoor Action
2 comments | posted in WOD
Jul
12
2009
admin
Rest Day
The CrossFit Games concluded this weekend. Congratulations to the winners and all of the competitors. For all the details, check out the CrossFit Games site.
What’s the best way to desribe CrossFit? We’re not real sure but Lisbeth Darsh of CrossFit Watertown does a pretty good job here.
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