Body Weight Progressions

Sorry, we had to cancel the 8am and 9am classes tomorrow. We will still have the 10am class. Again the date of the class is 9/11/2010. Many of our athletes will be at the Spur On 5k Run at Glenview Baptist Church! Come cheer them on! The race starts at 8:30am.

WOD

Choose 2 Body Weight Progressions and do 5x5 of the movement with resistance. For example, weighted pull-ups, dips, push-ups, lunges, split squats etc....

Use the rest of your training time to work on your most limited mobility pattern doing dynamic, static and relaxed stretching...

Post loads and stretches to comments

Way to go Athena! Athena has been working for months on her running. Recently she took the time to have us analyze her running form and develop a plan for improving it. Wow! Athena's mile pace before was over 12 minutes. Yesterday, she ran a 5k without stopping in 29 min. You go girl! Desire, discipline and determination....

We had a great showing at the Zoi Nutrition 101 Seminar! Hopefully, everyone learned some stuff they did not know and got to try some great paleo, zone and primal friendly foods. Thanks to Michele for making us some great foods and giving us some great ideas! I did not mention it, but if you think the Primal Blueprint model of dieting is the way for you, check out this link. Mark Sisson is having a primal 30 day challenge. Might be just the thing to help get you started. Also, we will be posting more links and food manufacturer information on the food blog today.

Comments

Erin commented on 10-Sep-2010 08:04 AM

Pull-ups and split squats. I started the pullups dead hang with the green band. Tina said they were too easy for me so I moved to the blue band and had trouble after two reps. She encouraged me to kip and I FINALLY figured out the movement!! Knocked out 5 with no problem. Knocked out the next set too! Moved to the Red band. Took a little more to get the movement but I got those without much struggle. I can't wait to try un-assisted when I'm not fatigued. Thanks for the encouragement, Tina!! I'm never touching that blasted black band EVER again!!! Split squats--50, 50, 50, 60, 60. Once I started getting tired, stability was the hardest part on these. Definately feel it in my non-working hip flexor and quad, in my working leg hip and but! Wow I'm gonna be sore tomorrow. The best kind of soreness, though! I accomplished something today that has been elusive for 8 months!!! Good job, morning crew! Pete...you are a BEAST!

Tina Neuwirth commented on 10-Sep-2010 08:51 AM

Erin, AWESOME accomplishment this AM! You'll be in the virgin pull up club before you know it. Great effort to everyone else as well. Nice PR on the push ups, Pete! I did pull ups and split squats too. Pull ups: BW, 2.5#, 5#, 7.5#, 10# (technically a PR, because I have gained about 10# with the pregnancy so far, so add 10# to all those numbers!). Split squats: 36#-50#-70#-90#-106#, also a PR. I could have sworn I had done 106# before, but it must not have been with 5 reps so it showed as a PR when I posted it on the white board. Not a bad morning considering I really did not want to get up!

Peter commented on 10-Sep-2010 09:24 AM

Great work this morning to all! I chose pushups and pullups.
Pushups: 60-80-115-135-155(4). This was a PR for me. Pullups: 38-45-55-65(2)-53(4). Great job Erin! You really went all out!

David commented on 10-Sep-2010 04:17 PM

Sorry I haven't been in... I've been fighting off a cold this week. I sure am missing it though!

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Metcon

WOD

Dynamic spine, shoulder and hip mobility prior to the WOD. Focus on lumbar and hip mobility.

Five rounds for time of 

Run 400 meters

Thrusters 15 reps 95/65 

Post time to comments

Static and relaxed stretching after the WOD. Focus on lumbar mobility with foam rolling, single knee to chest, open books, double knee to chest, kneeling prayer stretch, and seated sit and reach.

Ok, it's here! Michele and I can't wait to see everyone tonight and have our first full nutrition seminar. We hope that you walk away from it saying, "I get that!" Please bring a chair or two when you come tonight as seating is limited. Also, the 10.00 fee will be collected at the door. We look forward to seeing everyone, let's have a good time, some good food and learn some stuff. See you there!

Comments

Michele commented on 09-Sep-2010 01:30 PM

4 X 400m run with 1 min. rest between - 1:50,1:47,1:45,1:52 Thanks for running with me, Marilyn!

Elisabeth commented on 10-Sep-2010 09:23 AM

WOD- S 45# thrusters: 16:44. Thrusters got much easier after i stopped doing shoulder presses. Thanks for reminding me C D.
Dustin- you da Beast!

Dan commented on 10-Sep-2010 02:32 PM

WOD - 45# Thrusters = 21:09 I thought I was going to pass out on the 4th round. OMG :)Felt good AFTER I was done!! Way to go Paige and it was nice to do a WOD w/Coach C :)

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Deadlifts

WOD

Dynamic mobility before the WOD

Deadlifts 5x5

Rest

AMRAP in 8 minutes of

SHDL  10 reps 75/45

Push-Ups 10 reps

Static and relaxed stretching after the WOD

Post loads and rounds to comments

Comments

Peter commented on 08-Sep-2010 09:55 AM

Nice WOD this AM. Deadlift 125-145-175-205-235. I went light on this because my hip is still acting up. Also someone put a 35# in the 45# stack...my first two sets were a litlle weird on the left side. I fixed the problem and moved on. AMRAP: 9 rounds + 4 pushups. Nice effort by all! Also, if you haven't seen it yet, Darin is features on the Athletes Honey Milk Homepage! http://www.honeymilk.com/blog/announcements/2010/09/athletes-honey-milk-meet-crossfitter-darin-deaton/

Don commented on 08-Sep-2010 01:40 PM

Great work by all this morning. Deadlift 115-135-145-165-185. AMRAP 7 rounds even. The SHDL were a bit difficult with my sore wrists but I struggled through it.

Corey commented on 08-Sep-2010 07:01 PM

Deadlifts -205-225-245-265-305. Great job on those Reed. Wod - 10 plus 10 shdl's. Still chasing Dman.

Reed commented on 08-Sep-2010 08:20 PM

Deadlift : 205,225,245,265,305 Amrap: 8 rds. I decided to try and go heavy tonight and for me this was. On the last set after 3 reps I got really light headed so I stepped back and got my head right. Thanks to Corey and Troy for watching my form. Corey, your still coming back from an injury right? Sure could of fooled me man.

Coach D commented on 08-Sep-2010 08:25 PM

WOD- 225,315,315,335,355 DL. Metcon 11rds plus 10 SDLHP. Corey u chase me I chase u Clayton we both chase. It's all good. Great work all. D

Pam commented on 08-Sep-2010 08:58 PM

DL-105-115-125-135-145x2 (worked on form). WOD as RX'd: 8 rds plus 10 shdl's. Great job everyone!

Athena commented on 08-Sep-2010 09:02 PM

DL: 95-105-115-125-135. Metcon: 9 rounds + 10 SDLHP as RXd.

Dan commented on 09-Sep-2010 11:36 AM

DL - 105(Warm-up -5)115-125-135-145-155. WOD needs improvement only 5 rounds + 10 SHDL's as Rxd.

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Overhead Squats 5x5

WOD

Dynamic shoulder and hip mobility before the WOD

Overhead Squats 5x5

Rest

Three rounds for time of

KB Swings 20 reps 1.5/1pood

Pull-Ups 20 reps

Box Jumps 20 reps

Static and relaxed stretching after the WOD

Post loads and times to comments

Brett pulls his first 5k row with a legit time of 21:55! Way to go dude!

Remember that we have the Nutrition 101 Seminar Thursday night @ 6:30pm. We will try to finish the seminar by 8:30pm. Have a great rest of the week.

Comments

Michele commented on 07-Sep-2010 09:44 AM

OH Squats - 35,45,50,55,65 Metcon - 12:27 (25#KB, grn band, 19" box jumps)

Michele commented on 07-Sep-2010 12:40 PM

It's only a few days until my first 5K ever, so I felt the need to run the hill that's at the end of the race. I just needed it mentally! About 1 1/2 hrs after the WOD Darin tracked my time and distance, and oddly enough I ran a better time uphill than downhill! .7 mile in 6:09 at 8:47 average pace!

Troy commented on 07-Sep-2010 06:50 PM

OVHD Sqts: 75-85-95-105-115(1). Couldn't hold form on that last set. Metcon 10:43 as Rx'd. 4 pm class hoppin with lots of new athletes! Good work all.

Matt commented on 07-Sep-2010 07:30 PM

OHS 5x5 - 115-135-145-155-165(6reps)

Elisabeth commented on 07-Sep-2010 07:37 PM

Didn't have time for the OHS. WOD. 9:45 scaled 1/2 of pullups w/ redband. Great job on hanging tough with your pullups Athena! And congrats on your OHS PR too.

Corey commented on 07-Sep-2010 07:40 PM

OHS-95-115-125-135-145. Feel like I'm starting to find the spot on those OHS's. WOD as rx'd 6:59. Thanks for the push Charlie.

Athena commented on 07-Sep-2010 07:53 PM

OHS: 45-55-65-75-95(PR). Need to find a way to make that left wrist stronger! Metcon: 11:21 as RX'd. Your pullups looked great, Elisabeth! Just a matter of stringing more of them together! Corey and Charlie, your OHS looked strong!

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Labor Day WOD

Reflecting the Spirit of Labor Day!

WOD

Each team will complete the following;

Row 150 calories

Four rounds of

200ft Lunges and Heavy Bag Carry 50# (one partner lunges while the other carries to the fence, then they switch)

Partner Med Ball situps 20 reps

Ground to Overhead Lift 20 reps 115/75

Finish with Wall ball 100 reps

Post time to comments

Happy Labor Day!

Comments

Jimmy commented on 06-Sep-2010 09:36 AM

Darin,

Love the team WODs. They are extremely challenging and hard but doable. Thanks for your encouragement. I am stronger and in better shape than I was 30 years ago in high school. Your box has the best coaches ever. Love the athletes that train there as well. Crossfit Rocks!

Jimmy Callahan

Elisabeth commented on 06-Sep-2010 09:53 AM

Diito on Jimmy's sentiments regarding the Team Wods. Today was aptly dubbed "Labor Day". Alas, my team mate Doane bore the brunt of the labor tho- 38:25 Scaled 75# G to Overhead. I did (50 cal rowing, 20 of 80 gto using clean and PJ and 40/100 WB. I need more these heavy metcons. NOW I need a REST.

Corey commented on 06-Sep-2010 10:52 AM

Great WOD this morning! My partner Caleb rocked it! He never slowed down. Our time was 32:28. Caleb rowed about 65 of our 150 calories, did deadlifts with great form on half of our lifts (we used 85# on the ground to overhead), carried the 53# kb on his shoulder, and did half the wallballs!

Michele commented on 06-Sep-2010 11:36 AM

5K training run with Shelley Bridges- 2 miles at 9:28 pace - 18:55 Light running this week and more CrossFit to prepare for Saturday's race!

Coach D commented on 06-Sep-2010 12:09 PM

Labor Day WOD: Couldn't resist doing it, but had to scale some due to swimming later. So, WOD: 2214k row 150cal, 4rds rx, lunges, carry 50# bag, Situps w/20#MB 20, 115# Gr to Ovh 50, WB 50. 29:34 Good stuff. Great effort by everyone. Rest...

Pam commented on 06-Sep-2010 12:32 PM

Great Team WOD! Great work to everyone today and especially my teammate Charlie. 33:53. I'd like to say we were even in everything, but Charlie picked up the extra calories in the row, extra reps in the ground to overhead and I think we were about even with the wall balls. Great training Michelle!! You are going to do great this weekend! Enjoy Labor Day!

Todd commented on 06-Sep-2010 12:44 PM

A Beastly Fist Bump to Steve~ He stuck with this WOD as R'xd and fought through it all. I really couldn't tell ya how much of each of us did...It's a TEAM WOD and we got it DONE.

Matt commented on 06-Sep-2010 03:52 PM

Elisabeth is being way too modest. Those ground to overhead reps were pretty darn close to her PR, and she still managed to get 20 reps in.

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Rest Day

Rest Day

Remember that tomorrow we will be open from 7-9am. We are having two team WOD's one at 7 and 8am. Come and enjoy the fun! Great work by everyone yesterday with a good day of strength and endurance work!

Comments

Post has no comments.

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Strength and Endurance

WOD

Choose one basic strength movement such as back squats, overhead press, or deadlift, etc....

Perform 5x3 @ 75% max, 3x3 @ 85% max, 1x3 @ 90% max.

Rest 

Choose running, rowing, biking, swimming, etc...as your endurance training. Perform one of these activities for 20' for maximum distance. If you choose swimming or biking, it can be performed within 2-3 hours of the main WOD. Running and rowing can be performed immediately following the WOD.

Post your loads and distances to comments

Get it Jimmy!

Remember that Monday we will be open for a 7 and 8 am class. Both classes will be holding a team WOD. Teams will be chosen by the coaches to insure that there is no "conspiring" by athletes to unequally weight a team's capacity. You know who you are! Haha. Come out Monday morning and have a good time and then go enjoy your family and time off.

Comments

Corey commented on 04-Sep-2010 08:18 AM

We've been had, Pete!

Corey commented on 04-Sep-2010 10:52 AM

Back squats- 1st round 205, 2nd 225, 3rd 240. Leg strength almost back where it was. Then the rower kicked my arse. A big DNF for me. Sorry to disappoint Cesa. Got 9 min in and my lower back was spasming. Will need to do that again next week.

Charlie commented on 04-Sep-2010 01:11 PM

ran 5.2 miles at 7 min/mile pace then 100 push ups for time...pr at 3:05

Craig commented on 04-Sep-2010 04:11 PM

Still on boarding (#3)
4 rounds of 200M row and 10 thrusters. 6:13

Also, very good to meet a few more of you this morning. I am very much enjoying CrossFit so far.

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Metcon

WOD

Dynamic mobility for hips, shoulders and spine prior to WOD

Four rounds for time of

KB Swings 25 reps 1.5/1 pd

Lunges 10 reps ea leg

Run 400 meters

Post time to comments

Stretch your most limited mobility region with static and relaxed stretching

Determination, the fuel of Performance!

Comments

Peter commented on 03-Sep-2010 07:55 AM

Very deceiving WOD today. I decided to go with the 2 Pood KB: 14:11. I ran out of gas trying to keep up with Charlie. I made sure that all of the KB swings were unbroken. Good Job Cesa, I think with a little hard work and dedication to will be able to keep up with us someday.
Great group this morning! Way to push through it Erin, Keith, and Doug.

Cesar commented on 03-Sep-2010 08:07 AM

Great job this morning all. Thank you Pete for talking me into the 2 pood KB, really made my morning.
Also I want to say what an inspiration you are to me, I mean the way you just kept trying to hang with Charlie even though it was obvious you couldn't really showed me what heart was all about.
In all seriousness thanks to both of you for thrashing me this morning, it's always good to see your weakness' so you can smash them next time. You guys rocked this one.

Charlie commented on 03-Sep-2010 08:27 AM

i only did the rx'd 1.5 pood. can't remember exact time...12 something. you will quickly find out why no weight is rx'd for lunges! good group this am.

Tina Neuwirth commented on 03-Sep-2010 12:01 PM

Great job to all of you guys (and gal) this AM! You all gave it GREAT effort! Love the trash talkin'! I did yesterdays (minus the GHD sit ups, but I did the hip extensions weighted instead). PP 5x5: 45-65-75-85-85. SJ 5x5: 85-85-95-95-95. Probably could have gone heavier on the SJs but I just wasn't feeling it this AM, so I figured I should be conservative. Back extensions 3x10 w/ 15#.

Michele commented on 03-Sep-2010 05:59 PM

Running, running and more running! Posted on Endurance blog.

Corey commented on 03-Sep-2010 06:41 PM

12:55 as rx'd. You guys with your 2 pood had great times. And Charlie smoked it. No way I can keep up Charlie's pace I'm a running wod like that! 5:30 class laid it all out. Way to go Pam, doing it as rx'd!!

Coach D commented on 03-Sep-2010 10:23 PM

WOD - 400m row, 12-9-6-3 Front squats 75%1RM, 200# and pull-ups, 400m row. 10:34 Was going to do today's wod but dangit, broke my left great toe yesterday morning. Don't ask me how, you'll laugh! So, no running for 3-4 weeks minimum. Lots of rowing, cycling and swimming coming up. Well, anyway, I am not sure I could have kept up with the the 3 speedy gonazales', Pete, Corey and Charlie. Charlie do you have a problem remembering numbers? Just joking. Good job to all!

Pam commented on 03-Sep-2010 10:53 PM

As RX'd! Woohoo! 18:42 I think. Great job everyone! See you in the a.m.!

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Push Press-Split Jerk

WOD

Dynamic Mobility for the hips, shoulders prior to the WOD. Push Press and Split Jerk skill review.

Push Press, Split Jerk 3x5

Rest

GHD Sit-ups, GHD Hip Ext 3x10

Static and Relaxed stretching after WOD

Post loads to comments

Don pulling Power Cleans!

Evidenced Based Results!

How would you like to improve your health by lowering your cholesterol, losing body fat, increasing muscle mass and on top of that raise your hormonal production? Well, Don Davidson has done just that. Don started crossfitting with us just over 3 months ago. Prior to starting crossfit he had a physician visit and had blood work performed. Recently, Don had another checkup and had more blood studies done. 

Well how about this for results! His HDL cholesterol went down by over 15% and his testosterone blood levels went up by 33%! This is just further confirmation and objective evidence that what we know occurs in the laboratory works in real life. High intensity exercise produces great results. Congrats Don on your hard work and results!

Comments

Don commented on 02-Sep-2010 01:36 PM

Thanks Coach D. I wanted to point out that my HDL (good cholesterol) went "up" by 15% which is a good thing. It is very tough to move upward and usually only possible through exercise. My LDL stayed low. CrossFit and our box have rewarded me. I feel better than I have in a long time..except for the sore muscles ;)

Coach D commented on 02-Sep-2010 04:21 PM

Oops! Sorry posted early this am and my brain was a little foggy. Higher HDL is better, duh. D

Michele commented on 02-Sep-2010 05:48 PM

Push Press - 45,50,55,65,75 Split Jerk - 55,65,75,85,85 Low back still a little sore from Tuesday's WOD :p

Troy commented on 02-Sep-2010 08:07 PM

Push Press: 85-100-115-115-115. Split Jerks: 95-105-110-115-125. Didn't work for PR's today, just improving my technique and form. Thanks coach Matt for all the great tips today! Don, thats incredible...keep up the good work and kudos to the "Fearsome Foursome"!

Nursing Assistant Job commented on 03-Sep-2010 01:19 AM

i love to exercise. in fact it good for everyone.

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Cleaning Up

WOD

Dynamic mobility of shoulders, hips and thoracic spine before the WOD. Power Clean skill work

15-12-9-6-3

Power Cleans 95/65 (Heavy cleans at 135)

Ring Push-Ups

Box Jumps 20"

Static and relaxed stretching after the WOD

Post times to comments-Compare to 1/13/2010

More Mobility work, no way!

In observance of Labor Day, we will be open Monday morning for two classes at 7 and 8 am. We will be programming a team WOD to be done during that time, so if you are in town and want to mix it up, come on in! Also, don't forget the  Nutrition 101 Seminar next week it is going to be great!

Comments

Peter commented on 01-Sep-2010 07:48 AM

Intense WOD this morning! Cleans: 135 and 24" box to spice things up 9:22. Afterwards, Coach D timed my DU's at 1:05 which bumps me to the top spot...sorry Clint!

Don commented on 01-Sep-2010 10:32 AM

I definitely agree with Pete. This was very intense. I worked this one as prescribed (exception: one scale on the round of 6 on ring pushups) in 12:48. I had typically been scaling down on weights. The ring pushups were a killer.

Corey commented on 01-Sep-2010 06:45 PM

WOD w/ 135# power cleans and 24" box - 7:55. The ring pushups were my weakness. 5:30 class was great again! Hope you guys post your times!

Peter commented on 01-Sep-2010 07:01 PM

Way to go Corey! I need you to come back in the morning and set the pace. Are you going in Monday morning for the team WOD?

Corey commented on 01-Sep-2010 07:24 PM

Pete, I'll be there Monday morn. Probably at 8.

Peter commented on 01-Sep-2010 07:33 PM

Corey, let me know if you want to team up.

Charlie commented on 01-Sep-2010 07:36 PM

9:59
135lbs/24" box

no match for pete & corey. way to smoke it, reed.

Corey commented on 01-Sep-2010 07:51 PM

Sounds good Pete. See you there.

Coach D commented on 01-Sep-2010 08:31 PM

WOD-20' AMRAP, 400m row, 1 arm thruster KB 1pd 10 ea arm, 20 WB partner situps - 4 rds and 3 KB thrusters. Good effort by all! Great first WOD for Tyler! Keep it up!

Athena commented on 01-Sep-2010 08:52 PM

WoD: 8:00 65#, unfortunately my brain wasn't working so I hang power cleaned the first 15 (urgh), scaled ring push ups (those are HARD) and 20" box jumps. I predict that I will be sore tomorrow...

Reed commented on 01-Sep-2010 08:54 PM

WOD: 7:51 RX'd. Everyone did really good tonight. Charlie your getting really freaking strong to go with that speed! Corey, dude, you killed it. Way to go Lance and Athena.

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