Video: January 2008 Archives
WOD 2-01-08 at Great Western Power Company: "Helen"
Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Women use 1 pood (or 35 pound dumbbell)
The classes at GWPC are just getting started, and the member base is still small relative to Berkeley Ironworks (it is a brand new facility). This means you might get lucky and attend a small class, where you will get individualized attention that is usually at a premium, so see you there!!
"No one goes there anymore on account of the crowds"
JIm Baker Snatches bodyweight on his 60th birthday at CrossFit Headquarters.
CrossFit is the most effective anti-aging exercise protocol I know of. I am more fit now, at 41 than I was at 31. Take a look at this link: Online interview with Max.
Also of note is the blog of self-proclaimed "Fit as Fuck at 43" CrossFiter Dirt Diva.
Another CrossFit Star is Eva T, 44. Her Website, Ski Eva T. is HERE
A little farther up the maturity scale, take a look at CrossFit benefactor, Jim Baker's 60th Birthday Snatch & Clean.
And if you have any doubts that health and vitality can be maintained long into life, witness Jack LaLanne!
Sun 1-27-08 WOD best times:
Snookie: 5:40
Malinda: 6:50
Pavel Tsatsouline, author of "Power To The People".
CFEB WOD 1-26-08 "The 4000"
Get 4000 Pounds from the floor to overhead anyway, anyhow, for time.
Women use 3000 Pounds.
Move an object (Kettlebell, Dumbell, Barbell, Med Ball, Cat, Dog, Wife, etc.) from a position of contact with the floor to overhead at full lockout (knees, hips, shoulders, and elbows fully extended).
The default move for this workout will the kettlebell clean and push-press. You may mix and match weights if you are willing and able to do the math.
Possible Rep Schemes:
4KG kettlebell x 455 reps
8KG kettlebell x 228 reps
12KG kettlebell x 152 reps
16KG kettlebell x 114 reps
20KG kettlebell x 91 reps
24KG kettlebell x 76 reps
28KG kettlebell x 66 reps
32KG kettlebell x 57 reps
135# Barbell x 30 reps + 1rep with 50# dumbbell
Possible Movements:
Kettlebell Clean and Press
Kettlebell Clean and Push-Press
Kettlebell Clean and Jerk
Kettlebell Snatch
Barbell Clean and Press
Barbell Clean and Push-Press
Barbell Clean and Jerk
Barbell Snatch
Dumbbell Clean and Press
Dumbbell Clean and Push-Press
Dumbbell Clean and Jerk
Dumbbell Snatch
1-26-08 Best Scores "Tabata That"
Women: EV 32
Men: Frank 38
If you use any machines in your training, besides the C2 rower, Gravitron or, possibly, a treadmill (running outside is better), I am asking, no begging you to please, please stop it now!
Unless you are a competitive or recreational bodybuilder, and have already spent many years attaining the requisite mass, there is no conceivable reason to waste your time with machines.
Barbells and dumbbells require coordination and the development of stabilizer muscles. Machines do not. I have seen quite a few people who have gotten quite large using machines, but when it came to doing some real work (like a CrossFit workout) they have, without exception, fallen to pieces. What good is it to have giant muscles that are inefficient and incapable of accomplishing real work? Even if you are training for mass, compound multi-joint exercises like the Squat, Deadlift and Bench Press elicit a much greater neuro-endocrine response, in addition to building real-world, usable strength.
On the opposite end of the spectrum, I often see people who are incredibly weak using ridiculously light weights at insanely high reps on machines of dubious (at best) design. Sometimes while reading the newspaper. This will do almost nothing for you. If you want to build strength without getting very big, sets of 5 reps with big multi-joint compound movements will do the trick. Squat. Deadlift. Press. Clean. Bench Press. Unless you are fairly advanced you don't need more than this. Adding Olympic Lifting will build explosivity and is a noble pursuit. Bodyweight exercises, such as the pull-up, dip and push-up are far more useful (and fun) than any machine based exercise.
Find a CrossFit or otherwise qualified Coach, get some instruction, and turn your back on machines forever. They are made to benefit the management of Globo-Gym and the machines makers and not the end user. Stop the madness!
"A $10,000 barbell-based weight room in the hands of an experienced coach is far superior to a $300,000 collection of exercise machines run by an inexperienced trainer".
-Mark Rippetoe,
"Practical Programming for Strength Training"
Best Times of the day:
Fastest:
Women: Lynne
Men: Snookie
Heaviest:
Jacques: 71#
Ev: 44#
Jacques swings the 71# kettlebell!
Ironworks WOD Saturday Jan 12, 2008:
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today we will do 2 rounds. The stations are:
1. Wall-ball: 20 pound ball men/14 pound ball women, 10 ft target (Reps)
2. Sumo deadlift high-pull: 75 pounds men/ 55 pounds women (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 2x 30 pounds KB/DB men/ 2x 20 pounds KB/DB women (Reps)
5. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Beginners will substitute lighter weights or a dowel. Step-ups can be substituted for box jumps. A 10# med ball can be subbed for the wall-ball.
Best Scores of The Day
Women: Ev 189 RX
Men: Allan 229 RX
Post time and impressions to comments.
It took me a while, but I found a place to hang my rings yesterday to do the muscle-ups. This is near Key Largo Florida.
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