Oct
31
2009
Oct
30
2009
October 30th – Kettle Bell, Squats
Skills and Drills Saturday Tomorrow at Noon.
Come out to test your skills, bring a friend for a free intro workout.
Any current Elements Class attendees are welcome.
Pre WOD
Press 5X 5
Workout of the Day
4 rounds for time:
15 Kettlebell swings
50 Squats
Post WOD
Pushup / Knees to elbows ladder
10-8-6-4-2
2-4-6-8-10
Where "old" guys appear "new"....
The "small packages" contingent doing med ball work with a smile.
Queens of the Kettle Bell
Oct
29
2009
October 29th – “Nancy”
Pre WOD
Kipping pullup practice
If you have kipping pullups, do 40 total, with your first set attempting a 1 set max
Workout of the Day
“Nancy”
5 rounds for time:
Run 400 meters
15 Overhead squats (#95/#65)
Post WOD
50 Abmat situps
A buddy program promo picture?
Ever Squat Clean Thruster a 20 lb. little boy?
Results
Oct
28
2009
October 28th
Pre WOD
30 Knees to elbows
Workout of the Day
As many rounds as possible in 15 minutes:
7 Push press (#75/#45)
7 Med ball cleans
Post WOD
3 Rope climbs or,
15 dead hang pullups
Mike Locks Out
PM Crew Gettin' Busy
Results
Oct
27
2009
October 27th
Hey all, I’ve finally got some information to pass on regarding how the docs want to proceed and handle this since I know you’ve been asking and I can save Nick some breath.
What I’m battling here is something called Osteomyelitis of the calcaneus, in other words, infection of the heel bone. All of the sugeries I’ve had up to this point have been what’s called irrigation and debredment. This is essentially going in and removing bits of infected tissue and bone as well as washing out the area. It’s been working to some degree but bone infections are very difficult to eliminate. Though things look OK at the moment, the doctors still think there is a reasonable chance the infection will show up again.
They’ve decided the best way to treat this is through something called a Free flap surgery.
In order to combat the infection properly, there needs to be sufficient blood flow to the area, which also allows for better delivery of IV antibiotics. There is little soft tissue in the area around the heel and even a bit less now in my case so they will take muscle from my thigh, transplant it, connect it to the calcaneus and the arteries to give it blood flow. I’ll spend the following 2-3 days in the ICU and then be transferred to another room for an additional week or so and if all looks good after that I can be discharged.
I’ll keep you guys posted. Thanks for all the thoughts prayers. I sure miss being in there with everyone and I can’t wait to get back. I’m starting to loose my mind……………….
Vinny
Pre WOD
30 Ring dips
If you can’t do ring dips do 30 negatives
If you can’t do negatives, do a static hold totaling 60 seconds
Workout of the Day
Back squat 7X 7
Post WOD
30 Back extensions
“On the athletic front, the squat is the quintessential hip extension exercise, and hip extension is the foundation of all good human movement. Powerful, controlled hip extension is necessary and nearly sufficient for elite athleticism. “Necessary” in that without powerful, controlled hip extension you are not functioning anywhere near your potential. “Sufficient” in the sense that everyone we’ve met with the capacity to explosively open the hip could also run, jump, throw, and punch with impressive force.
Secondarily, but no less important, the squat is among those exercises eliciting a potent neuroendocrine response. This benefit is ample reason for an exercise’s inclusion in your regimen.”
-Greg Glassman (CrossFit Journal #4 [Dec.2002])
Bree goes for a box jump with vest.
Murph looks on and thinks, "Damn, I wish I were that tall!"
K. Resch and Mike T. go deep. Who has the better head position?
Results
Oct
26
2009
October 26th
Oct
25
2009
October 25th
Rest Day
Just a quick update for everyone. I’m still in the hospital here in Denver where I’ve been since a week ago Friday. I’ve had 3 more surgeries still trying to deal with bone infection issues. I’m going to be evaluated by another surgeon tomorrow to see if more needs to be done or if I may be able to leave. I’m hoping to be home soon and maybe back in the gym later in the week if I’m able. Hope to see you all soon! VinnyI want to make everyone aware of a fantastic resource we have at our fingertips. It’s called the Crossfit Journal. It is published online through the Crossfit main site. It was launched in April of 2002 with an article from Crossfit’s founder, Greg Glassman, entitled “Foundations”.
The Crossfit Journal is the largest high-quality fitness library on the net. This has got to be one of the world’s best fitness resources available. Growing daily, hundreds of articles and thousands of comments document the various aspects of forging elite fitness for athletes and trainers.
With a subscription to the CFJ, you will have access to hundreds of articles and videos covering an incredibly vast array of topics as related to health, fitness, and elite human performance.
Subscription is only $25 for a year of unlimited access to all Journal content. It is well worth the cost and I would highly recommend it for everyone.
Oct
23
2009
October 23rd
Reminder: Tomorrows workout will be held at noon
Workout of the Day
“Erin”
5 rounds for time:
15 Dumbbell split cleans (40#)
21 Pullups
Results
Oct
22
2009
October 22nd – Deadlifts, Commando Pull Ups, Roll Outs
Pre WOD
Deadlift 1-1-1-1-1
Workout of the day
For time:
10 Commando Pull Ups Left Hand Forward (CPULHF)
10 Roll Outs
10 CPURHF
10 Roll Outs
10 Burpee Box Jumps
10 Roll Outs
10 CPURHF
10 Roll Outs
10 CPULHF
Post WOD
3 Turkish Get Ups – Find 1 Rep Max
Scott's Roll Out Scotti's Box Jump
Commando Chiro
Results
Oct
21
2009
October 21st – Wall Ball, Dips, Burpees
Pre WOD
1 Minute Pull Ups
With a continuously running clock, perform one pull up in the first minute, two in the second minute and so on until you cannot complete the alotted number of pull ups within the given minute.
Workout of the day
AMRAP (As Many Rounds As Possible) in 10 Minutes
9 Wall Ball (20/14)
6 Ring Dips
3 Burpees
Post WOD
Bottom to Bottom Tabata Squats
Erik J. Larson With a Great Wall Ball Throw, Full Extension From Toes to Fingertips
Obermeyer Asset What?
Los Resultados
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