Video: April 2008 Archives
WOD 5-01-08
In 20 minutes, how many rounds?
5 Handstand Push-Ups
10 Burpees
15 Double-Unders
1x5 Deadlift
WOD 4-20-08 "Sprint 8"
8 rounds
90 seconds jog
30 seconds sprint
Each sprint should be absolute, full-out maximal effort. Hold nothing back, don't think about the future, don't game it, just run as hard as you possibly can for 30 seconds each time. Period.
Nicole Carrol HSPU: very strong, but I prefer a flatter back.
WOD 4-25-08
How many rounds in 20 minutes?
5 Handstand Push-Ups
10 Burpees
15 Double-Unders
One Leg Kettlebell Deadlift
WOD 4-22-08 "Little Linda" AKA "Kettlebellinda"
Rounds of: 10-8-6-4-2-1 reps:
1 Leg Kettlebell Deadlift Left 71#/55#
Kettlebell Clean & Jerk/Press Left 55#/35#
Kettlebell Front Squat Left 55#/35#
1 Leg Kettlebell Deadlift Right 71#/55#
Kettlebell Clean & Jerk/Press Right55#/35#
Kettlebell Front Squat Right 55#/35#
Skydiving without a parachute.
Anyone up for a CF East Bay skydiving outing? With parachutes.
WOD 4-20-08 "Sprint 8"
8 rounds
90 seconds jog
30 seconds sprint
Each sprint should be absolute, full-out maximal effort. Hold nothing back, don't think about the future, don't game it, just run as hard as you possibly can for 30 seconds each time. Period.
"Murph"
Run One Mile
300 Squats
200 Push-ups
100 Pull-ups
Run One Mile
If you have a 20 # weighted vest, body armor, firefighting gear, etc. wear it. A backpack with weights in it may be substituted, however you may experience some chafing. Proceed at your own risk. The squats, push-ups and pull-ups can be done in any order, and broken as needed (i.e. 20 rounds of 5 pull-ups, 10 push-ups, 15 squats AKA "Cindy-Style").
Late lunch at Rudy's Can't Fail Cafe at 1PM to follow. Sorry about late notice. We will be making this a regular Saturday event. See you there!
Kids "Cindy: CrossFit Kids
"Cindy"
In twenty minutes how many rounds can you perform of:
5 Pull-Ups
10 Push-Ups
15 Squats
?
Post rounds and partial rounds completed to comments.
Wow pretty slick. I should make something like this, except with the movements being done correctly, some actual intensity, and a little something for the ladies.
Very nice KB swings from our sisters at Petranek Fitness in LA.
WOD 4-12-08
Four rounds for time:
Run 800 Meters
50 KB swings, 55#/35#
Tabata Something Else Demo
WOD 4-12-08
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Deadlift 1x5
Barbell Thruster
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
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
Here is some video of me trying out the M&F "Full Body Blast In Two Moves" Workout. This is long.
WOD 4-04-08
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Eric Velazquez, Senior Editor
Muscle & Fitness
21100 Erwin Street
Woodland Hills, CA
91367
cc: Peter McGough, Editor in Chief
Dear Mr. Velazquez,
I was recently startled by your direct response to my comments about your magazine on my blog, relating to your upcoming article on CrossFit. You challenged me to pick up your magazine, which I admit I have not read since the early 1990s, having switched to "Muscle Media 2000". I was pleasantly surprised by what I found. While the magazine, in my opinion, still has some way to go before I would want to pay for it, it certainly has moved somewhat towards the "Fitness" side of the masthead.
I read the April Issue, cover to cover, and look forward to reading the May issue, with the CrossFit article. I especially liked the article on Bruce Lee, and I agree that he is a good role model, at least insofar as his weight training methods are concerned. The routine said to "include squat, deadlift, clean and press and bench press" is what your should be recommending to your readers who are new, or intermediate to the iron game and want to put on muscle. In the words of Mr. Lee, so much of what is found in your magazine is still a "fancy mess" with too many assistance exercises and not enough heavy deadlift, squat, clean, press and bench, which is really what the beginner, even the beginner bodybuilder should be focused on. To quote Coach Greg Glassman, the founder of CrossFit, and the finest mind in fitness alive today, "Response to stimulus is systemic, not mechanical". Therefore the movements that have the greatest benefit, even in terms of building muscle are those with the greatest metabolic impact. To quote Coach again, "The most important criterion for exercise selection is neuroendocrine effect. Regardless of your sport or your fitness goals these moves are the shortest path to success."
Another article I was surprised and pleased to see was "Against All Odds" about a triathlete who came back from a coma to compete again. I also enjoyed what seems to me to be at least the beginning of a distinct CrossFit influence: Buddy Lee jumpropes, Turkish Get-Ups, weighted pull-ups, and proper push-up instruction. I also liked the Westside Barbell influence (chain bench press) and HIT article. The feats of strength were very interesting. As always, your nutritional advice is light years ahead of the mainstream. Still not perfect, but excellent.
While so much was good, as above, a lot of the exercise protocols in your articles, while better than nothing, seem like a waste of time. The 4x4 arms workout? Try googling "Arms Day at the L Street Gym" for thoughts on this sort of training. Actually there is nothing really wrong with this, but for all but the advanced, it seems like wasted effort. In the Turkish get-up, I would like to see a bit more weight, perhaps not a 135# barbell, but at least a 55# kettlebell, so you could see some effort. The sissy squat? Please, this movement would only be more silly if he was standing on a stability ball! The "Simply Huge" training plan was more fancy mess, even though it claimed to be simple! As Coach Mark Rippetoe, the world's foremost authority on the slow lifts states in "Practical Programming" the sort of plan outlined is paradoxically both "too much stimulus and not enough". I also found the bench press instruction to be substandard. You and your staff should, run, not walk, to find a copy of "Starting Strength" by Mark Rippetoe and read it cover to cover, along with "Practical Programming". This would do more for your magazine that anything else I can think of, since you are so focused on the slow lifts.
Finally, the near total lack of simple effective gymnastics moves is a shame. The muscle-up on the rings is the king of upper-body exercises, and if that is not hard enough for you, add a weight vest. Also the handstand push-up, knees to elbows and pistols are fantastic movements that anyone can benefit from developing. As you say in your blog you have to "cater to the majority of your readership", but I guarantee if you did a well-written article on the muscle-up you would get a very positive response.
To quote Coach again:
"A strength and conditioning regimen devoid of gymnastics practice and skills is deficient."
"Traditionally, calisthenic 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!"
Maximus Lewin
Owner, CrossFit East Bay
800 Potter Street
Berkeley CA
94710
520 20th Street
Oakland CA
94612
Heavy Helen
WOD 4-2-08
"Helen"
Three rounds for time of:
Run 400 Meters
1.5 pood Kettlebell swing, 21 reps
12 Pull-ups
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