3-2-2-1-1 Push Jerk
30-25-20-15-10-5
Virtual Shovel
Pushups
500 meter row for time
We miss Vinny...
A couple of old guys shoveling grain.
Is this a concentration camp or a workout?
Frank coaches Krista and Kortney on the rower.
Results
3 L-sits to failure
30-20-10
SDHP (95/65)
Knees to Elbows
Box Jump
30 Med Ball Sit Ups with Partner (10lbs)
Michael, Stacey and Murph getting after their first workout. Nice job guys!
Ryan tops out the SDHP while Kort gets a good hip extension.
Hello all. I just came across this article that addresses mechanics, consistency and intensity and it resonated well with me. So, I thought I’d share it.
It comes from Corey Duvall of CrossFit Asheville in North Carolina.
The message is in the last sentence, listen when we yell, go hard, do it right, and just be awesome.
“Get back on your heels!” “Shrug those shoulders!” “Land soft!” “Yes, now do it again.”
If you don’t hear me yell these phrases 6,374 times a week you’re not in the gym enough. You may find yourself curious why I am yelling at you and your friends. Wonder no more.
Mechanics, Consistency, Intensity. I am constantly balancing these three factors in my head when I watch a room full of motivated individuals pushing their bodies to the limit. Is that done correctly? Can they repeatedly do the same thing? Is it heavy, fast, or far enough? Your success requires a balance of those three factors and my job as your coach is to help you achieve that balance.
Mechanics: To be safe and efficient with your movement, you must do things with a technique that properly loads your muscles, ligaments, tendons, bones and joints. This technique allows you do get the most work done for your energy as well as protect yourself from injury. Your mechanics must be optimal.
Consistency: Notice this does not say perfection. You must CONSISTENTLY do things to a high degree of precision, but not always (unless you’re injured). The un-injured athlete has a buffer zone which allows for mild deviations in form and is a natural fact of life and training. However, excessive stray from the realm of optimal mechanics will destroy your buffer zone and leave you hurting.
Intensity: The reason we train is to improve your mode and work capacity (fancy way of saying “do anything you want and be better and faster than those around you”). This means you must push yourself to the brink of physical and mental breakdown. Notice I said “BRINK”; not past breakdown, not before breakdown, but right at the brink, the balance point. Does your push jerk always hit overhead immediately? You should be moving more weight. Do you never falter in your depth of a squat? You need to squat faster. If you are always doing something perfect and in your comfort zone, you will be slow to make progress, if any. You must push the limits of your ability; get out of your comfort zone and struggle to perfect those extra reps, added pounds, and final seconds. You might screw some of them up – find that point and improve.
Your success is about balance. Find the balance between mechanics, consistency, and intensity. Each day we bring your body and mind to the point where you begin to falter and require you to intensely focus on that subtle change that gets you 5 more pounds, or 2 more reps, or 15 fewer seconds. Our yelling is the attempt to find you that balance. Go hard, do it right, just be awesome.
A precursor to "Nutrition November."
Blake and Bree showed up today for the noon workout. We customized a workout for each of them and tried to make their finishing times as close as possible.
The workouts were as follows:
3 Rounds for time:
225lb Deadlift 21 Reps
Run 400 Meters
10 DH Pull Ups (last round 5 pull ups)
3 Rounds for time:
165lb Deadlift 21 Reps
Run 600 Meters
5 Burpees (last round 10 burpees)
It was a tight race and, although we had to modify the final round, both Bree and Blake called time at the exact same second; 17 minutes 14 seconds.
Good job guys!
Bree and Blakes Bragging Battle
This chick is tough
Check out those nice wooden rings
It was a close finish.
“Dip till you drop.”
Perform one dip in the first thirty seconds, two in the second thirty seconds, and so on until you cannot complete the prescribed dips in the 30 second interval
75 reps of power snatch with 75lbs.
60 abmat Sit Ups
Erica does her first workout.
Results
Power Clean 3-2-1-1-1
21-18-15-12-9-6-3 reps of:
Power Clean (95/65)
Back Extensions
Sit Ups
50 Double Unders
Is that the flash? No, not you Kortney.
Results
With a continuously running clock, perform 7 reps at each kettlebell, moving to the next kettlebell every thirty seconds. Stop when you cannot complete 7 reps of a certain weight within the 30 second window.
The weights are 4kg – 6kg – 8kg – 12kg – 16kg – 20kg – 24kg – 28kg – 32kg.
3 Rounds for Time:
10 OH Walking Lunges with Barbell (45/35)
Drop barbell from over head to shoulders and perform:
10 Squat Jumps with Barbell
After three rounds, rest for 3 minutes, then perform:
500 Jump Rope
Rest One Minute
Max Box Jumps in One Set
Your score is your time for the first half and your max box jumps for the second half.
5×5 DH Pull Ups
Results
Congrats to our newest members! Michael, Michael(not pictured), Erica, Ryan, Stacey, Nate, Kirsten and Krista.
35 Knees to Elbows (K2E)
For Time:
45 Pull Ups
45 Dumbbell Thrusters (50# pair / 30# pair)
10 Box Jump Burpees for time
And one and two and three....
Jonny battles through the 50 pounders.
Results
5×5 Snatch
For Time:
10 Clean and Jerks (135/95)
5 Rounds of Cindy (5 pull ups, 10 push ups, 15 squats)
10 Clean and Jerks
5 Rounds of Cindy
10 Clean and Jerks
55 Abmat Sit Ups
Kortney thinks this is funny. John doesn't.
Results
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