You taste like sunlight...

Lorraine flips! 

Brett going overhead 

Sonny flips!

ADVANCED and FIRE-BREATHER
Lift:
Front Squat
Find 1 RM
(Last completed 12/6/11)


ADVANCED

WOD:

"Ammunition - ADV"

3 Rds

30 Wall Ball 20/14

15 Pull Ups

400m Run

FIRE-BREATHER

WOD:

"Ammunition"

3 Rds

30 Medicine Ball Cleans 20/14

15 Pull Ups

400m Run

(Last completed 9/21/10)

Post 1 RM, time and thoughts to comments.

Every experience creates new perspective...

CF Endurance Participants

Mark, Eric, Joe, Nick and Jason from the CF Endurance Cert this weekend

ADVANCED and FIRE-BREATHER
Lift:
Front Squat
10 sets of 2 @ 70% of 1RM
Focus:  Control in the descent and Explosiveness out of the bottom
Rest 45 sec btwn sets


ADVANCED
"Productivity-ADV"
4 Rds
20 Wall Ball 14/10lbs
20 Ring Row


FIRE-BREATHER
"Productivity"
4 Rds
15 Wall Ball 20/14lbs
15 Pull Ups


Goal in picking today's WOD is 'quick turnover'.  The 1st 2 sets should be unbroken and slightly broken for sets 3 and 4.


Post loads, time and thoughts to comments.

What's the worst that could happen?

Kelly squats during 'Cindy'

 Tony M crashes after a WOD

 Tony R crashes after a WOD

KP at the bottom of his front squat

LIFT:
Front Squat
5-5-5 @ 75% of 1 RM

(Last completed 12/6/10)

WOD:
"Breakdown"
21-15-9
Pull Ups
Burpees

(Last completed 6/15/10)

Post load, time and thoughts to comments.

The Dog Days Are Over....

IDEAL BODYWEIGHT

Do you have an 'ideal' weight?  If so, what is it and why? I am currently 5' 8", 165lbs and every "Ideal Bodyweight Calculator" I found online (there's ALOT!!) said that my ideal weight is roughly 147 and that I'm overweight.  How do these amazing calculators define my health with just my height and weight? No Lean Muscle Mass, No Body Fat Percentage, and certainly Not the Ratio of the two.  No blood sample, No cholesterol update, No blood sugar analysis, and No Triglyceride check.  

Listen to your body, pay close attention to your performance and energy levels and make sure you're on the path to meeting and exceeding your current goals.  Your body wants balance and is always working towards it.  We get in the way most of the time with stress, poor choices of food/drink, sleep deprivation, lack of hydration and poor recovery.  Let's get out of the way and let "nature" take it's course.  Take time to meditate 15 mins a day, plan your meals ahead of time, get your daily dose of sleep (6 hrs, 7.5 hrs or 9 hrs), always have water on hand, and roll out/mobility wod after every workout.

Lift:

Front Squats

1-1-1-1-1

(Last completed 7/9/10)

WOD:

(Courtesy of CrossFit Central)

"Swing- Breathe"

Russian KB Swings 2/1.5

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

1 Swing - 1 Breath, 2 Swings - 2 Breaths, 3 Swings - 3 Breaths, etc..

This workout is designed to work on regulating your breaths between reps.  After every set you are allowed that many breaths.  You are allowed to breathe as much as you'd like during the swings.  Can you do this without putting the KB down?

Post loads, time and thoughts to comments.

PALEO SEMINAR

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BOTH "PR/PALEO CHALLENGE"

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ONLY THE "PR CHALLENGE"

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Tholley....

James Fitzgerald, OPT, speaks about his training and perspectives after he won the 1st CrossFit Games in '08 HERE! Video 4 of 5 - Courtesy of CrossFit.com

Lift:

Heavy Front Squat

5 sets of 2-3 reps @ 31X1
(Last completed 6/15/10)


WOD:

2k Row

(Last completed 11/21/09)


Post loads, time and thoughts to comments.

Workin' it, Wooorkin' iiiitt...

Lift:

HeavyFront Squats

3-3-3-3-3 @ 31X1

WOD:

"Breakdown"

21-15-9

Pull Ups

Burpees

Post loads, time and thoughts to comments.

Tempo for Front Squats is read: 3 seconds down,  1 second pause, X - explode, 1 second pause

Using tempo for heavy lifts promotes full mental and physical focus.  Moreover, it develops strength, power and coordination throughout the full ROM of the movement.

We have moved our Friday Get-Together to Saturday to coincide with our "Murph' WOD described below.

Are you coming!?

Save the date and join in on the fun!!

We're having a Community WOD on Saturday June 26, 2010 in honor of a fallen soldier

Lt. Michael Murphy @ our Williamstown Box @ 9:30am.  It will be aceremonious WOD and will start at our 'original' box (the garage) and endat the new one!  We're hoping you can all make it!  We plan on having a BBQ afterwards and some refreshments.  This will be our unofficial opening and wanted to extend the invite to all of our current athletes and friends.  Feel free to participate in the WOD, the cheering, the BBQ and/or the refreshments!!

Let us know your intentions and looking forward to having you all there!!

Breakeven...

Lift:

Heavy Front Squats

1-1-1-1-1

(Last completed 3/3/09)

WOD:

"TaBaTa BuRn.."

8 Rds of each exercise w/ 20 sec work:10 sec rest

(Your score in each exercise is the lowest # of reps)

Push Press 75/55lbs

Hollow Rocks

Box Jumps 20"

Squats

Post scores of individual exercises and total score.

Take a collection...

Lift:
Heavy Front Squat
1-1-1-1-1
(Last completed w/ 3x5 on 12/11/09)


WOD:
"The Russian"
Tabata Sit Ups
then:
5 Rds
15 Push Ups
15 KB Swings 1.5/1 pood


Post loads, tabata score, time and thoughts to comments.


(10 sec rest between Tabata Sit Ups and the 5 Rds of work)