May 2010 Archives
100601 - Beginners skip to "Beginners", below.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Everyone:
Run 800Mx2 for pace (target =160-180 steps per minute).
Followed by:
Beginners:
Three rounds
21-15-9
Burpee
SIt-Up
Post time to comments.
Advanced/Intermediate/Regulars
HSPU 3-3-3-3-3-3-3
Attempt the next level of HSPU from what you are currently doing:
-knee assisted push-up
-push-up
-piking push-up
-box push-up
-partial HSPU
-kipping HSPU
-strict HSPU
-partner assisted HSPU without wall
-handstand hold
-freestanding HSPU
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
No regular class today. However:
100531
WOD "A" (Second annual CFEB Apartment Moving For Time)
10AM
81 Glen Ave #101
Move unspecified amounts of furniture and boxes (TBA) from:
POINT A (81 Glen Ave. #101)
to:
POINT B (The Uptown, one block from GWPC, Max & Andrea's new place)
using as many vehicles and persons as needed and finishing in as little time possible. Coffee and small amounts of sustenance provided.
Post time to comments.
WOD "B"
2PM
GWPC
As many rounds as needed to complete 45 reps of Burpees:
Perform 25 wall-ball 20/14 every three minutes on the third minute
Max rep burees
Score is time to completion on burpee.
fifteen minute limit
Post time to comments.
Please note: no regular class on Monday (Memorial Day) - however you will have the opportunity to participate in the second CrossFit apartment moving for time event, followed by a special WOD at GWPC or environs. This will be in the mid-morning to early afternoon. Exact details will be posted tomorrow.
WOD 100530
Perform 30 ground-to-overhead anyway anyhow using as many rounds as needed of:
10 burpees every two minutes on the second minute
Max Rep Ground to O/H 135/85
Failure to complete 10 burpees per round = DNF
14 minute limit
No scaling
Post time to comments.
If you cannot perform the workout RX:
Perform 50 kettlebell clean and overhead anyway anyhow using as many rounds as needed of:
10 burpees every two minutes on the second minute
Max Rep Kettlebell Clean and O/H 1.5p/1.0p
Failure to complete 10 burpees per round = DNF
14 minute limit
Post time to comments
WOD 100529
Deadlift 5-5-5-5-5 (3/13)
Perform five sets across at 87.5% of 1RM.
Post loads to comments.
100528 - Beginners skip to "Beginners", below.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
- Break a record
Everyone:
Run 2400 M for time.
Followed by:
Beginners:
Three rounds
21-15-9
Wall-ball (any weight)
Kettlebell Swing (any weight)
Post time to comments.
Advanced/Intermediate/Regulars
Max Height Box Jump 1-1-1-1-1-1-1
Otherwise work on a skill, or make up a workout, as above.
WOD 100527
Run 800 Meters
21 Pull-Up
21 Push-Up
Run 400 Meters
15 Pull-Up
15 Push-Up
Run 200 Meters
9 Pull-Up
9 Push-Up
Post time to comments
Four rounds for time of:
30 Burpees
2.0/1.5 pood Kettlebell swing, 30 reps
30 KTE
20RM Back Squat 13/13
Press 7-7-7-7-7: 2/14
Warm up, then do the first work set at 82.5% of your most recent one-rep max (which should be found HERE). Add at least .5 pounds and not more than 5 pounds to each subsequent lift. The first set should be brutally difficult, and the subsequent sets even harder.
Post loads to comments.
100524 - Beginners skip to "Beginners", below.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
-Break a record
Everyone:
Run 400M x 2 for time
Followed by:
Beginners:
200 meter walking lunge for time
Post time and number of steps to comments.
Advanced/Intermediate/Regulars
(Suggested) Knees-to-elbows 3-3-3-3-3-3-3-3-3-3
Absolutely no kip, absolutely no bend of the arms, knees up as high as possible on each rep, slow and controlled on both the up and down (count "one one-thousand, two one-thousand" on both the concentric and eccentric portions of the movement.
Otherwise work on a skill, or make up a workout, as above.
WOD 100523
As many rounds as needed to complete 45 reps of C2B Pull-Up/Pull-Up:
- Perform 25 burpees every three minutes on the third minute
- Max rep C2B Pull-Up/Pull-Up
Score is time to completion on Pull-Up.
Twelve minute limit.
Post time to comments.
As many rounds as needed to complete 45 reps of Deadlift 250/165 of:
Run 400 meters every four minutes on the fourth minute
Max rep deadlift 250/165
Score is time to completion on deadlift.
Post time to comments.
Name that CrossFitter, win free burpees!
WOD 100521
20RM Back Squat 12/13
Press 1-1-1-1-1
100520 - Beginners skip to "Beginners", below.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
-Break a record
Everyone:
Run 800M x 2 for time
Followed by:
Beginners:
Three Rounds
Run 400 Meters
21 Thruster 45#/30#
12 Jumping Pull-Ups
Post time to comments.
Advanced/Intermediate/Regulars
(Suggested) Muscle-Up Progressions, TBA
Otherwise work on a skill, or make up a workout, as above.
WOD 100519: "BLACKJACK"!
Each Pair = 21
20 Push-Ups
1 Sit-Up
19 Push-Ups
2 Sit-Ups
18 Push-Ups
3 Sit-Ups
17 Push-Ups
4 Sit-Ups
16 Push-Ups
5 Sit-Ups
15 Push-Ups
6 Sit-Ups
14 Push-Ups
7 Sit-Ups
13 Push-Ups
8 Sit-Ups
12 Push-Ups
9 Sit-Ups
11 Push-Ups
10 Sit-Ups
10 Push-Ups
11 Sit-Ups
9 Push-Ups
12 Sit-Ups
8 Push-Ups
13 Sit-Ups
7 Push-Ups
14 Sit-Ups
6 Push-Ups
15 Sit-Ups
5 Push-Ups
16 Sit-Ups
4 Push-Ups
17 Sit-Ups
3 Push-Ups
18 Sit-Ups
2 Push-Ups
19 Sit-Ups
1 Push-Up
20 Sit-Ups
Post time to comments.
WOD 100518
Advanced:
30 Burpees
5 Muscle-Ups*
12 Press 115/75
30 Jump Squats
5 L-Pull-Ups
12 Push-Press 115/75
30 Push-Ups
5 Dead-Hang Pull-Ups
12 Push Jerk 115/75
15 minute limit. No whining.
Intermediate/beginner:
3 rounds:
30 burpees
21 Push-Jerk 95/65
15 minute limit. Minimal whining.
Post WOD and time to comments.
*You may scale to 20 consecutive pull-ups and 20 consecutive dips.
J-Hulk and friend.
WOD 100517
20RM Back Squat 11/13
Post load to comments.
Deadlift 7-7-7-7-7
Warm up, then do the first work set at 82.5% of your most recent one-rep max (which should be found HERE). Add at least .5 pounds and not more than 5 pounds to each subsequent lift. The first set should be brutally difficult, and the subsequent sets even harder.
Post loads to comments.
100508 - Beginners skip to "Beginners", below.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
-Break a record
Everyone:
Run 1600M for time
Followed by:
Beginners:
Four Rounds
Run 400 Meters
12 Kettlebell Clean and Push-Press Left 1.0P/.75P
12 Kettlebell Clean and Push-Press Right 1.0P/.75P
21 Sit-Ups
Post time to comments.
Advanced/Intermediate/Regulars
(Suggested) Handstand Walk, 100 "steps", or as many "steps" as possible in 20 minutes.
Post loads to comments
Otherwise work on a skill, or make up a workout, as above.
WOD 100515
25 C2B Pull-Ups
50 Push-Ups
20 C2B Pull-Ups
40 Push-Ups
15 C2B Pull-Ups
30 Push-Ups
10 C2B Pull-Ups
20 Push-Ups
05 C2B Pull-Ups
10 Push-Ups
Post time to comments.
Superhero Series #4: Maximus 5-board break
Four rounds:
15 Hang Clean 135/85
21 Wall-ball 20/14
Post time to comments.
The Iron
by Henry Rollins
|
I believe that the definition of definition is reinvention. To not be
like your parents. To not be like your friends. To be yourself. Completely. When I was young I had no sense of myself. All I was, was a product of all the fear and humiliation I suffered. Fear of my parents. The humiliation of teachers calling me "garbage can" and telling me I'd be mowing lawns for a living. And the very real terror of my fellow students. I was threatened and beaten up for the color of my skin and my size. I was skinny and clumsy, and when others would tease me I didn't run home crying, wondering why. I knew all too well. I was there to be antagonized. In sports I was laughed at. A spaz. I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. I fought with some strange fury. The other boys thought I was crazy. I hated myself all the time. |
Henry Rollins (Portrait by Timothy Greenfield-Banders) |
Then came Mr. Pepperman, my advisor. He was a powerfully built Vietnam veteran, and he was scary. No one ever talked out of turn in his class. Once one kid did and Mr. P. lifted him off the ground and pinned him to the blackboard. Mr. P. could see that I was in bad shape, and one Friday in October he asked me if I had ever worked out with weights. I told him no. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. Still, it made me feel special. My father never really got that close to caring. On Saturday I bought the weights, but I couldn't even drag them to my mom's car. An attendant laughed at me as he put them on a dolly.
Monday came and I was called into Mr. P.'s office after school. He said that he was going to show me how to work out. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn't looking. When I could take the punch we would know that we were getting somewhere. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. In the gym he showed me ten basic exercises. I paid more attention than I ever did in any of my classes. I didn't want to blow it. I went home that night and started right in.
Weeks passed, and every once in a while Mr. P. would give me a shot and drop me in the hallway, sending my books flying. The other students didn't know what to think. More weeks passed, and I was steadily adding new weights to the bar. I could sense the power inside my body growing. I could feel it.
Right before Christmas break I was walking to class, and from out of nowhere Mr. Pepperman appeared and gave me a shot in the chest. I laughed and kept going. He said I could look at myself now. I got home and ran to the bathroom and pulled off my shirt. I saw a body, not just the shell that housed my stomach and my heart. My biceps bulged. My chest had definition. I felt strong. It was the first time I can remember having a sense of myself. I had done something and no one could ever take it away. You couldn't say s--t to me.
It took me years to fully appreciate the value of the lessons I have learned from the Iron. I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I was wrong. When the Iron doesn't want to come off the mat, it's the kindest thing it can do for you. If it flew up and went through the ceiling, it wouldn't teach you anything. That's the way the Iron talks to you. It tells you that the material you work with is that which you will come to resemble. That which you work against will always work against you.
It wasn't until my late twenties that I learned that by working out I had given myself a great gift. I learned that nothing good comes without work and a certain amount of pain. When I finish a set that leaves me shaking, I know more about myself. When something gets bad, I know it can't be as bad as that workout.
I used to fight the pain, but recently this became clear to me: pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn't ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you're not prepared to and the Iron will teach you a little lesson in restraint and self-control.
I have never met a truly strong person who didn't have self-respect. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone's shoulders instead of doing it yourself. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. It is the difference between bouncers who get off strong-arming people and Mr.Pepperman.
Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart.
Yukio Mishima said that he could not entertain the idea of romance if he was not strong. Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long. I have some of my most romantic thoughts when I am with the Iron. Once I was in love with a woman. I thought about her the most when the pain from a workout was racing through my body.
Everything in me wanted her. So much so that sex was only a fraction of my total desire. It was the single most intense love I have ever felt, but she lived far away and I didn't see her very often. Working out was a healthy way of dealing with the loneliness. To this day, when I work out I usually listen to ballads.
I prefer to work out alone.
It enables me to concentrate on the lessons that the Iron has for me. Learning about what you're made of is always time well spent, and I have found no better teacher. The Iron had taught me how to live. Life is capable of driving you out of your mind. The way it all comes down these days, it's some kind of miracle if you're not insane. People have become separated from their bodies. They are no longer whole.
I see them move from their offices to their cars and on to their suburban homes. They stress out constantly, they lose sleep, they eat badly. And they behave badly. Their egos run wild; they become motivated by that which will eventually give them a massive stroke. They need the Iron Mind.
Through the years, I have combined meditation, action, and the Iron into a single strength. I believe that when the body is strong, the mind thinks strong thoughts. Time spent away from the Iron makes my mind degenerate. I wallow in a thick depression. My body shuts down my mind.
The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it's impossible to turn back.
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
WOD 100513
20RM Back Squat (10/13)
Deadlift 1-1-1-1-1
Find your true 1RM. Set five should be failure or near-failure, to the point where you are positive you could not lift more.
30 reps Deadlift in one minute at 60% of 1RM (Pass/Fail)
Post loads for all three segments to comments. Post Pass/Fail for DL 30RM in one minute.
Compare to 100420
"No woman should ever lift more than three pounds".
"Pipes and Cogs"
100508 - Beginners skip to "Beginners", below.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
-Break a record
Everyone:
Run 2.5K for time
Followed by:
Beginners:
Three Rounds
Run 800 Meters
30 Kettlebell Snatch Right 1.0/.75P
30 Kettlebell Snatch Left 1.0/.75P
Post time to comments.
Advanced/Intermediate/Regulars
(Suggested) 10-5-5-3-3-2-2-1 Kettlebell Turkish Get-Up
Post loads to comments
Otherwise work on a skill, or make up a workout, as above.
WOD 100511
Max rep KTE in three minutes.
Post reps completed to comments.
Followed by:
3 rounds for max reps/score:
Ninety seconds push-up
One minute rest
Ninety seconds pull-up
One minute rest
One minute HSPU
One minute rest
One minute muscle-up (bar or ring)
Two minutes rest
Score = one point for each push-up and pull-up
three points for each HSPU
four points for each muscle-up
Post score to comments.
WOD 100501
As many rounds as needed to complete 55 reps of each exercise:
Max rep in one minute hang clean 115/75
Max rep in one minute push-jerk 115/75
Max rep in one minute front squat 115/75
30 minute limit.
Post number of rounds needed for completion
WOD 100509
3 Rounds
30 Double-Under
20 Burpee
720KG/560KG from below hip to overhead, two hands, using any kettlebell
720KG/560KG from below hip to overhead left, using any kettlebell
720KG/560KG from below hip to overhead right, using any kettlebell
Post time to comments.
Replace kettlebells neatly outside of group class area.
100508 - Beginners skip to "Beginners", below.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
Everyone:
15-9-6
V-Up
KTE
Followed by:
Beginners:
Three Rounds
Run 400 Meters
21 Kettlebell Swing 1.0/.75P
12 Push-Up
Post time to comments.
Advanced/Intermediate/Regulars
(Suggested) 3-3-3-3-3-3-3 Full Squat Snatch @ 70% of 1RM focusing on form.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
WOD @ GWPC 100507
Run 6.2K @ minute 0:00 (women get a head start at minute 0:00 minus four minutes)
At minute 40:00 group relay bench presses two reps each, starting at 45 pounds and continuing in 10 pound jumps until failure, in reverse order of first to last on the run (slowest runner goes first). After all who are able have lifted a given weight, those remaining add 10 pounds. Bench Press continues until strongest athlete fails. There is no rest between lifts, except as needed, momentarily, to increase the weight.
Ranking is lowest number of combined run/bench performance. For example Doron is 1st in run and 4th in bench for 5 points, and Shaul is 2nd in run and second in bench press for 4 points. Shaul wins.
Post run time and highest weight lifted to comments.
This is a good list to have and work toward.
Here are the 34 skills and their standards:
- 5 reps- front squat (155/105). Crease of hip below crease of knee and full hip extension at top of squat.
- 5 reps- overhead squat (95/65). Crease of hip below crease of knee and full hip extension at top of squat.
- 5 reps deadlift (225/155). Full extension at top of lift and hands must stay on bar for all five reps.
- 5 reps- kettle bell swing (32kg/20kg). Arms must stay straight and ears must be in front of arms in overhead position. Kettlebell must point straight up overhead.
- 3 reps- thruster (135/95). Crease of hip below crease of knee and ears in front of arms in overhead position.
- 15 reps- wall ball (20/14). Crease of hip below crease of knee. Ball must touch wall and go OVER the 10' mark. Must catch ball on every rep. A drop of ball constitutes a failed attempt.
- 5 reps- squat clean (135/95). Must catch bar in full squat position with crease of hip below parallel. Must stand to full hip extension with elbows in front of bar. Hands must stay on bar for all five reps.
- 5 reps- jerk (135/95). Ears in front of arms in locked
out overhead position. Push jerk or split jerk.
- 3 reps- squat snatch (135/95). Must catch in squat position with crease of hip below crease of knee. Must stand to full hip extension. Must keep hands on bar for all three reps. You can keep attempting as long as you get three in a row and don't let go of the bar.
- 3 reps (each arm)- one arm dumbbell snatch (50/35). Must catch in full squat with crease of hip below parallel. Dumbbell never touches ground during all six attempts.
- 5 reps- Dumbbell hang squat clean (50/25). Must catch in squat with crease of hip below crease of knee.
- 5 reps- press (95/65). Ears in front of arms in locked out overhead position.
- 5 reps- push press (135/95). Ears in front of arms in locked out overhead position.
- 5 reps- sumo deadlift high pull (95/65). Elbows above bar, bar above sternum in high pull position.
- 15 reps- ball slam (20/12). Arms straight overhead in top position with ears in front of arms. Must catch ball on bounce while in squat position. Dropping ball constitutes a failed effort.
- 5 reps- bench press (BW/66% of BW). Female competitors: men's standard.
- 10 reps- C2B kipping pull-ups/kipping pull-ups. Full extension of arms at bottom. Chest touching bar below clavicle/ chin over bar at top. Female competitors: men's standard.
- 5 reps- strict pull-ups. Full extension of arms at bottom. Chin over bar at top.
- 1 ascent- rope climb 20'. No feet/Feet. Female competitors: men's standard.
- 3 reps L pull-up. Toes must be above hips at the start and end of pull-up. You can lower the legs at every rep, but toes must be above hip before you start pull-up motion.
- 3 reps- muscle-up. Must turn palms out at bottom prior to beginning movement. Must turn palms forward when over the rings before returning to start position. Must not come off the rings for all three reps.
- 25 reps- push-up. On count of judge. Down, hold, up, hold. Only chest touches deck. Full extension of arms at top of push-up.
- 5 reps- slapping push-ups. Touch chest to deck, then both hands must touch the chest when at top of the pull-up.
- 10 reps- bar dips. Shoulders below elbow at bottom position. Arms straight at top position.
- 5 reps- ring dips. Shoulders below elbows at bottom position. Must turn palms forward when over the rings at finish position.
- 5 reps- handstand push-ups. Forehead touches deck. At top position, head comes forward and ears are in front of arms.
- 20 reps- burpee in 1:00. Chest touches deck. 12" jump/6" jump. Female competitors: men's standard.
- 10 reps- GHD sit-up. One hand touches ground at bottom position. One hand touches foot post at top position.
- 10 reps- kipping knees to elbows. Done on rings or bar. Knees must go over the elbow. Arms must stay straight.
- 20 reps in 1:00- box jumps 20"/24". Must reach full hip extension with feet over the plane of the box on each rep.
- 3 reps (each leg)- one leg squat. Crease of hip below crease of knee. Your leg extended cannot touch ground for all three reps.
- 10 reps- double under. Self explanatory.
- One Mile Run in 6:30/7:30
- 500 Meter Row in 1:40/1:55
WOD 100505
20RM Back Squat 9/13
Followed by:
Deadlift 5-5-5
Warm up and perform first set of 5 @ 87.5% of 1RM (refer to 100420). attempt to add 2, 2.5, 5 or 10 pounds on the subsequent two attempts.
Post loads to comments.
WOD 100505
3 Rounds
Run 800 Meters
30 Kettlebell Swings 1.5P/1.0P
50 Double-Unders
Post time to comments
100504 - Beginners skip to "Beginners", below.
As many of you know, CrossFit (.com) and CFEB programming is on a 3-on 1-off schedule. For those of you who train on a regular basis, use this day to:
- Rest
- Make up a missed WOD
- Work on a skill
Everyone:
5-10-15
Burpee
Pull-Up
Followed by:
Beginners:
AMRAP in 25 Minutes
Run 400 Meters
5 Burpee
10 Box Jump 12"/20"
15 KB Swing 1.0/.75P
Post time to comments.
Advanced/Intermediate/Regulars
(Suggested) 3-3-3-3-3-3-3 Heaving Snatch Balance @ 70% of 1RM focusing on form.
Post impressions to comments.
Otherwise work on a skill, or make up a workout, as above.
WOD 100503
10 rounds for time:
10 Hang-Squat Clean 95/65
10 clapping push-ups
Post time to comments
WOD 100502
"Diane"
21-15-9
Deadlift 225/155
Handstand Push-Up
Post time to comments.
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