Video: March 2008 Archives
For the month of April, there will be no CrossFit class, per se. As you may know, one of the precepts of CrossFit is to constantly acquire new skills, so, I am excited to tell you I have been certified as a ZUMBA instructor! I will be teaching ZUMBA! for the next month, and we will see how it affects our WOD times and scores. See you on the dance floor!!
Mathew, 14 years old, gets his first (double!) muscle-up! Get Some!
"Muscle and Fitness" Filthy Fifty video at Petranik Fitness, Los Angeles, CA
My jaw just dropped to the floor. "Muscle and Fitness" the magazine most responsible for the deplorable state of physical training in gyms across America and the world, has just been turned on to CrossFit. This could truly be a watershed event people, and if it is, you can say "I was there before anyone even heard of CrossFit". Wow. Just wow!
Developing the L Pull-Up
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Intermediate:
Sub Pull-up & Push-Up
Beginner:
Sub Ring Row and Push-Up
FireFight Gone Bad by Yours Truly. Oakland Fire Tower 2007.
WOD: 3 Rounds of "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. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps) - We will sub 2P KB
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (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.
"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart."
-Coach G.
Muscle-Up Mashup
WOD 3-28-08
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
WATCH THIS SPACE FOR VIDEO TOMORROW MORNING!
Pull-Up Video. Check out Ev struggling to just get 3! I think she can do 12 or something now.
"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Advanced:
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings (men)/1.5-Pood Kettlebell swings (women)
Post rounds completed to comments.
Compare to 080212.
Intermediate:
Complete as many rounds in twenty minutes as you can of:
8 Pull-ups
8 Push-ups
2 1.5 Pood Kettlebell Push-Jerk Left Arm (men)/1-Pood Kettlebell (women)
2 1.5 Pood Kettlebell Push-Jerk Right Arm (men)/1-Pood Kettlebell (women)
15 1.5 Pood Kettlebell swings (men)/1-Pood Kettlebell (women)
Post rounds completed to comments.
Beginner:
Make subs to intermediate as needed.
"Be impressed by intensity, not volume."
-Coach G.
Kyle Rope Climb
WOD 3-21-08
Beginners:
5-5-5-5-5
Dumbbell Hang Power Clean & Push Jerk (each arm)
Intermediate:
5-5-5-5-5
Hang Power Clean & Push-Jerk
Advanced:
3-3-3-3-3
Clean & Jerk (should be able to Full Squat Clean and Jerk bodyweight)
"Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription."
-Coach G.
"Blood On The Rope" by Yours Truly
I thought this workout could use 2 days to digest (We will do it Wednesday 3-19). Follow the link to the CrossFit national site to see what people thought about it.
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
You may make the following subs:
Women: 95# Thruster
1 V0 redpoint, up and down climb = 1 rope ascent
1 V1 redpoint, up and down climb = 1.5 rope ascent
1 V2 redpoint, up and down climb = 2 rope climb
For those who cannot climb, the sub will be
20 Jumping pull-ups = 1 rope climb. This is not RX'd. Yes, that is 540 jumping pull-ups.
If you are going to climb the rope: DO NOT WEAR SHORTS! or wear LONG Athletic socks!!! Check out the video, at the end you can see the consequences of not protecting your ankles, and this was only 14 rope climbs, not 27! You have been warned.
Simply amazing underground workout video.
And for those not yet familiar with rosstraining.com, prepare to have your mind boggled. This guy's jump rope skills are, in a way, even more impressive than Buddy Lee's!
"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athlete even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."
-Coach G.
FireFight Gone Bad by Yours Truly. Oakland Fire Tower 2007.
WOD: 3 Rounds of "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. The stations are:
1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps) - We will sub 2P KB
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (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.
Bonus: for those of you who have it, max rep muscle-ups afterwards (or work on getting one).
"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart."
-Coach G.
Dimas! Clean & Jerk 215 KG (473#)
WOD:
"Broomstick Mile"
25 Back Squats
25 Front Squats (video link includes Rob Miller Squatting)
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 meters
25 Deadlift
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
All of this work except for the runs is done with a PVC pipe. The moves are done in synchrony and the run is kept to pace of the slowest runner. Everyone stays together for every rep.
FINISHER: 1X5 Deadlift
Rippetoe Deadlift Instruction
"I wish I knew how you could overstate the value of the deadlift."
-Coach G.
Press Instruction by Coach Rip
Coach G. Push-Press Instruction
Push-Jerk Instruction
WOD 03-12-08
Beginners:
Push-Up 5-5-5-5-5
Dumbbell Press 5-5-5-5-5 (each arm)
Dumbbell Push-Press 5-5-5-5-5 (each arm)
Intermediate:
Dumbbell Press 1-1-1-1-1-1 (each arm)
Dumbbell Push-Press 3-3-3-3-3 (each arm)
Dumbell Push-Jerk 5-5-5-5-5-5 (each arm)
Advanced: same as above, but use a barbell that is 80% of your 1RM Press for the entire complex. For example if you can press 160# you will do all of the sets with 128# (round down to 127# or bring 1/2# weights).
Climbers:
Three Rounds:
Up and down climb a boulder problem two grades below your maximum ability three times without coming off of the wall. use the the same movement pattern up and down each time.
Rest three minutes between rounds.
"Vertical force translates well into rotational force."
-Coach G.
An Enduring Measure of Fitness: The Simple Push-Up: NYT
Insane Bodyweight Workout
I am pleased to see many trainees at CFEB are making some nice gains. We have quite a few athletes with good to excellent form in many of the movements, and it is time to push it to the next level for those folks. The coming week will have an emphasis on building strength, and upping the overall intensity for those who have gained competence in the basic movements.
Since we will be training with mixed groups (dedicated CF athletes and curious folks who only attend a class or two), I will be breaking many of the classes in half with a beginners workout and an intermediate workout. There may be an advanced level at some point as well. I will assign you to a group, and you can let me know if you think you are in the wrong group.
"Traditionally, callisthenic movements are high rep movements, but there are numerous bodyweight exercises that only rarely can be performed for more than a rep or two. Find them. Explore them!"
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