Lets gather round the fire and eat some Tatanka kids!
(It's a "dances with wolves" reference people)
The wonders of the Navy community has brought to us - a paleo guru! I know many of you are playing around with starting the paleo diet and want to learn more about it. However, my beer guzzling, milk drinking, coffee-addict-ness is inadequate in giving you good advice. ;) Fortunately, Travis Schefcik, from California (they have happy cows there I hear), has graciously offered a free paleo lecture to our current crossfitters! This will take place at 5pm on Thursday, February 10.
Please dress warmly as we MAY end up having to move outside due to basketball players, body pump music or whatever. I'll see if I can find other accommodations, but in the meantime - prepare to be flexible. He plans on giving us about 30 mins of lecture and then he will answer questions. Travis is also a level 1 certified crossfit instructor. His website is uncommonwellness.com if you'd like to stalk him a little before you meet him. Maybe he will be like Tony Horton and show you his abs... actually maybe he won't. Cheers!
Sunday, February 6, 2011
If you would like to try the Fight Gone Bad workout and missed it wednesday, we will be meeting at 0930 sunday morning at Halsey to do FGB! I think we already have 4-6 people planning on coming.
Journal Reminder!!!
Are you keeping up with your journaling?
You may need to journal some of these if you performed them over the past 2 weeks:
-Fight Gone Bad (2/2) Weights and score
-Overhead Squat (2/1)
-Single arm thruster weight and reps (1/31)
-Death by Clean and Jerk (1/27) weight and rounds
-Max consecutive double unders (1/26)
-"McGhee" (1/24)
Journal Reminder!!!
Are you keeping up with your journaling?
You may need to journal some of these if you performed them over the past 2 weeks:
-Fight Gone Bad (2/2) Weights and score
-Overhead Squat (2/1)
-Single arm thruster weight and reps (1/31)
-Death by Clean and Jerk (1/27) weight and rounds
-Max consecutive double unders (1/26)
-"McGhee" (1/24)
Friday, February 04, 2011
WOD:
Run 400m
20 ab mat situps
18 burpees
16 ab mat situps
14 burpees
12 ab mat situps
10 burpees
8 ab mat situps
6 burpees
4 abmat situps
2 burpees
Run 4oom
For time.
:)
Run 400m
20 ab mat situps
18 burpees
16 ab mat situps
14 burpees
12 ab mat situps
10 burpees
8 ab mat situps
6 burpees
4 abmat situps
2 burpees
Run 4oom
For time.
:)
Thursday, February 3, 2011
WOD: Click on link:
Do nothing for 2 minutes - can you do it?
*****
JUST KIDDING! Here is the REAL WOD for tomorrow!
WOD:
Skill Day
Core work!
Max side plank
Max plank hold on forearms
Max side plank other side
Max plank hold
Repeat 3 times
Score total time
This will be performed as a group, each set will start 20 sec after the last person drops.
*****
THEN:
Group Stretching and bullshitting
*****
Do nothing for 2 minutes - can you do it?
*****
JUST KIDDING! Here is the REAL WOD for tomorrow!
WOD:
Skill Day
Core work!
Max side plank
Max plank hold on forearms
Max side plank other side
Max plank hold
Repeat 3 times
Score total time
This will be performed as a group, each set will start 20 sec after the last person drops.
*****
THEN:
Group Stretching and bullshitting
*****
There WILL BE a saturday WOD this week at 9am!!!
Wednesday, February 02, 2011
"Fight Gone Bad"
3 Rounds:
Wall-Ball, (20/14...10 ft target) (Reps)
Sumo Deadlift High-Pull, (75/55) (Reps)
Box Jump, 20" box (Reps)
Push-Press, (75/55) (Reps)
Row (Calories)
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. This event calls for 3 rounds. 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.
The Bad Ass Chick in black sports bra and black yoga pants is Lisa Ray - who was one of Cindy's and Erin's Coaches at their Level one Certification.
Please remember to bring a pad of paper ready to go for your partner to score you with. It should look something like this after the WOD:
3 Rounds:
Wall-Ball, (20/14...10 ft target) (Reps)
Sumo Deadlift High-Pull, (75/55) (Reps)
Box Jump, 20" box (Reps)
Push-Press, (75/55) (Reps)
Row (Calories)
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. This event calls for 3 rounds. 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.
The Bad Ass Chick in black sports bra and black yoga pants is Lisa Ray - who was one of Cindy's and Erin's Coaches at their Level one Certification.
Please remember to bring a pad of paper ready to go for your partner to score you with. It should look something like this after the WOD:
I challenge you to a duel!
Announcing the Pullup/Muscle up Challenge
Start Date: February 7
End Date: March 7
-The Goal of the challenge is to move up in level. So on your Start date (feb 7), if you can peform 10-20 jumping kipping pullups, but cannot perform 10 "kip and releases", then you are on level 3 to start. By the end of the month you will attempt to progress to level 4 or 5 or 6.
-You want to attempt to get "most improved" by March 7.
-You can do the pullup portion, the muscle up portion, or both.
-You will find your starting "level" on Monday February 7th
-Re-test will be on March 7th
-You may use bands to help you progress - but you must perform the level on test day without bands.
-Each level must be performed "unbroken" unless otherwise specified.
-You will be expected to practice before or after the wod, or on your own time. Please use common sense and do not practice so much that you hurt yourself. Build in rest days. Take care of your hands.
*****
Pullups:
level 1: 1-9 jumping pullups
level 2: 10-20 jumping pullups
level 3: 10-20 jumping kipping pullups
level 4: 10-20 "kip and release" on the bar
level 5: 1-5 kipping pullups
level 6: 5-10 kipping pullups
level 7: 1-5 Chest to Bar pullups
Level 8: 5-10 Chest to Bar pullups
Level 9: 5-10 Butterfly pullups
*****
Muscle ups:
Level 1: 5 stationary dips
Level 2: 10 Stationary dips
Level 3: 1-5 Ring dips
Level 4: 5-10 Ring dips
*prereq for proceeding to levels 5 and above are: 5 good form consecutive CTB kipping pullups (level 8)*
Level 5: 1 muscle up
Level 6: 1-5 consecutive muscle ups
Level 7: 5+ consecutive muscle ups
photo from crossfit.com
Subscribe to:
Posts (Atom)