Photos: August 2008 Archives

Our own Nargis Solis in the new issue of Runner's World (old stock photo from her days as fitness model). She has been unable to run for a few years but has just started to run a little again. Her best time on the 400 is 00:59, so watch out!

Sunday 080831

Four rounds for time:
Run 400 meters every five minutes on the fifth minute.

Post time to comments.

Compare to 080704.

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Smokey, March 20th, 1998 - August 19th, 2008

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Ground Fighting Part 2 by Tony Blauer, CrossFit Journal Preview - video [wmv] [mov]

Low-Tech Push-Jerk Rack

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Friday 080829

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135/95 pound Hang power cleans, 10 reps

OR

3 rounds for time
50 Squats
21 KB swing 55#/35#
21 Push-Ups
55#/35 Hang Power Clean, 10 reps left
55#/35 Hang Power Clean, 10 reps right

If you have never seen this video YOU MUST!!

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Compare to 080125.

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Freedom CrossFit - Prescott, AZ

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Nutrition Part 2 with Robb Wolf, CrossFit Journal Preview - video [wmv] [mov]

THANK YOU BILL!! Athlete-Boat Builder Bill (leading the pack, above) built these awesome Plyo boxes for us, they are fully weatherproof and are of better quality than any I have ever seen, including those at other affiliates and the ones from BFS.

Bill did not ask for anything in return (that is just the kind of guy he is) but I will be offering him and Matthew some individual sessions (using plyo boxes, natch).

We will be stenciling them up with our new logo (courtesy of James M.) in the near future.

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WOD 8-29-08

Skill: Muscle-Up/C2B Pull-Up/Kip/Ring Row

Press 1-1-1-1-1
Push-Press 3-3-3-3-3
Push-Jerk 5-5-5-5-5

Compare to 080508 - please click here, links back to extensive post on pressing movements.

Daniel seems to be attempting to learn to fly.

Take a look at this picture of CF East Bay Athlete Ynez A. doing a workout despite being on crutches. Now what's your excuse for not getting your workout on?

I think it is time to revive the "Excuse Board" and start prescribing healthy doses of "<a href="http://www.crossfit.com/cf-info/faq.html#General10">YBF<span style="font-weight:bold;"></span></a>".

Progress:

Sandbags built;

25#x4
35#x4
45#x2
75#x2

Rooftop progress:

Following sandbags constructed:

25#x4
35#x2
75#x1

I'll be on the roof, tomorrow from 2-4 building a few more if anyone wants to stop by and help.

I have calculated sandbag equivalencies as follows, and will build 2-8 of each weight over the next few months:

. CrossFit RX # Examples Sandbag Equivalent . 45 Filthy Fifty Push-Press 25# . 55 Women's FGB 35# . 65 Women's "Fran" 45# . 75 Men's FGB 55# . 85 none, presetly . 95 Men's "Fran"/Women's Elizabeth 75# . 115 none, presently . 135 Men's "Elizabeth" 95# . 155 Women's "Diane" 105# . 225 Men's "Diane" 155#

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Sunday 080810

Run 5 K

or

7 rounds
run 400 M
15 burpees
10 v-ups
5 clapping push-ups

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Compare to 080623.

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Phillip Yoo - Beijing, China

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Zone Calculations: Activity Level, Robb Wolf, CrossFit Nutrition Seminar - video [wmv] [mov]