Hudson Valley Crossfit

So yesterday, I picked up a companion for our lone 40# dumbbell.  Therefore, three of the five people that did The Chipper were able to do 30-40# and the other two did 40-30#.  Neither were enjoyable.  In fact, the two that did it at 30# had the longest times.  Those extra reps definetly change things up.  Now out of those five people that did The chipper (and experience the pain in its full glory) none of them were the birthday boy Jeff Kerperkerisher.  He went and had sushi...slacker.  We just might make him do two WODs when he gets here.

As for today, we have...

Heavy Lifting: Snatch Deadlift 5x3

Front Squat 3x3

WOD: 100 Burpees for time

Alternate WOD will be yesterday's SDHP, Burpee, KB Swing WOD.

Happy 30th Birthday Jeff!

Jeff has requested a nice little workout for his (throat clearing) 30th birthday, "The Chipper" from the 2009 CrossFit Games.  We have been wanting to give this one a try for some time.  It is slightly modified since we are still missing a 40# dumbbell.

On a sadder note; today we mourn the loss of a long time friend of the Lobotsky family, Patrick Welch Sr.  Most of us will be attending the wake from 2p-4p today at Dapson-Chestney Funeral Home in Rhinebeck (my parents will be at the 7p-9p calling hours).  Our condolences to his son Pat (a HVCF friend) and to the rest of his family.

The Chipper

15 reps 155lb BB squat clean
30 Toes to bar
30 Box jumps 24" box
15 Muscle ups
30 PushPress /PushJerk 40lb DBs (will be 40 @ 30# DBs)
30 Double Unders
15 reps 135lb Thruster
30 Pullups
30 Burpees
300' OH Walking lunge with 45lb plate

Those that don't do The Chipper will have the following WOD:

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

Sumo Deadlift High Pull

Burpees

KB Swings

Today it's going to be a little cold in the gym as we ran out of heating oil.  I will be picking up a tank of fuel and that should hopefully last the night, but I thought I would at least give warning.

We will also be closed this Friday as we will all be at a birthday dinner.

Since it was cold this morning, we skipped the heavy lifting and went straight into a WOD after warming up.

WOD: Open with a 500m Row

Then, 3 rounds

15 DB Front Squats (Thrusters)

15 Push Ups

15 Box Jumps (high)

Close with a 500m row

let us take a look back at crossfit.com on this day......

February 1, 2004

7 rounds, for total reps, with 60 second at each exercise:
95-pound Thruster
Pull-ups

This is a fourteen-minute workout; the clock does not stop though the athlete may. Post total reps to comments.

Heavy Lifting: Back Squat 3x3

Today we had a team WOD. One partner will be on the rowing 1000m and the other person will be doing Burpees for the entire time it takes their partner to row.  Rest for one minute, and then swithc rolls.  The total number of burpees is your score.  However, there is a catch.  For every second over 3:30 for the guys and 4:00 for the girls, 1 point is deducted.  So for example if male Partner A rows 3:39 and Partner B does 58 burpees, they get a score of 49 for that heat.  This is to ensure that everyone is pushing themselves and there is no gaming.  Good luck!

There is greater potential for serious strength and conditioning in a two-car garage than nearly all commercial health clubs or “gyms”. Many of our friends have long ago given up on the hope that their local gym will surrender the bodybuilding model to incorporate serious athletic training and started over at home with great success.

Our newest member.

We have just got a new puppy today.  She is only 8 weeks old.  We are still working on names but one that has been tossed around is Bell or Bella (named after kettlebells and barbells) but after hearing about 3 other people with dogs names bell or bella we are thinking of another.  Patty refuses to let us name her Fran though.  Yogi is also very jealous and is demanding attention but giving us looks of anger.  Poor Yogi, we still love you!

 
Yogi says hello for the first time. 

Yogi is still not sure of what to make of her.

After a long day of strength work with the Press triplets, I decided to forgo the regular heavy lifting pre-WOD for a metcon only day.  We revisited an old friend we worked up back in May for today's WOD.

WOD:

5 rounds of

1 minute Max rep wall ball

1 minute max rep box jump (20" recommended)

There is no rest for this workout, so as soon as you finish the box jumps you start right back at the wall ball. 

There are going to be a few new workouts coming up soon.  Thanks to the CrossFit football website for the idea on these workout styles.  Until I find a better name for them I will be referring to them as "Punishment WODs".  What that means is there will be a punishment for failure.  Three examples are as follows:

Workout 1:

10 rounds

1 minute row

1 minute rest

The goal is to hit 3000 total meters.  For every 5 meters unter 3000 you must complete 1 burpee pullup which are to be completed immediately after the rowing is completed (Yes you get your final minute of rest)

Workout 2:

100 Thrusters for time

Every time the bar is dropped you must immediately do 5 burpees.  Record time and number of burpees.

Workout 3:

1-2-3-4-5-6-7-8-9-10 Pullups for time.

Do one pull up then drop off the bar, do two pull ups then drop off the bar, etc.  If you fail to complete a round without dropping, you have to start that round over, i.e. if you are on round 6 and get 5 pull ups and drop you have to start that round over and do 6 pull ups again.

The point of these workouts is not actually to punish but to make you work harder at the task given and to get your mind to stop failing you.  If you take it easy on the row, you are going to have a lot of burpee pull ups to do at the end.  Many times we have more reps in us during our metcons, but our mind says to stop so we drop the bar.  Now with the thrusters we are encouraged to not waste energy by dropping the bar but to keep it on our shoulders and get more reps.

Finally, the pull up ladder is another mind breaker.  Let's take "Jackie" as an example.  We have 30 pull ups to complete at the conclusion of the workout and our forearms are screaming.  We want to finish but we don't want to get on the bar.  So we tell ourselves, get one, get two.  With the pull ups ladder, we have to tell ourselves, get 9, get 10.  No small reps to chip away with, we have to really do it.  Get on that bar and get them all.  Get used to doing the higher reps when you are fatigued and you will be able to tackle those pull ups in the later rounds of WODs.

So while I may be calling them "punishment WODs" the punishment you serve is up to you.  Work harder and you will be rewarded not only with less work in the end, but rewarding yourself with improvement, strength and overall fitness.

Heavy Lifting = WOD

Press 5x1

Push Press 5x3

Push Jerk 5x5

Jackie says hi to everyone yesterday's morning.

Alternate WOD: If you want to give your legs a break, try this one out.

"JT"

21-15-9

Handstand Pushups

Ring Dips

Pushups

So after my mother brought home blueberry muffins (she still doesn't listen) I started looking up a recipe for coconut flour muffins.  I ended up finding a simple bread recipe first and went with that.  It turned out to be pretty tasty.  Granted I added a little to it, so I don't know how great the original recipe would be, but what I did turned out pretty good.

Coconut Flour Bread

Ingredients

(Original Recipe)

· 6 Eggs

· ½ C melted coconut oil or butter (I used butter because I didn't have enough coconut oil)

· 1-2 Tbs honey (optional) (I used two Tbs for this first try)

· ½ tsp sea salt

· ¾ C Coconut Flour

(The next two things are what I added)

o   2 mashed bananas

o   ½ C Walnuts

o   (We decided that adding some kind of berry like strawberries or raspberries would be a great idea)

 

1.   Mix all ingredients and pour into a small buttered loaf pan.  Bake at 350 degrees for 40 minutes.

2.   Turn loaf out and cool completely on a rack before serving.

Next time I might try making this as a muffin recipe and seeing how that goes.  Maybe I'll be able to get my mother to stop buying the crap from the supermarket.

Heavy Lifting: Back Squats 5x3

WOD: "Jackie"

1000m Row

50 - 45# Thrusters

30 Pullups

Alternate WOD: Either Main sites or Footbals saturday WOD

Main Site:  3 rounds

12 Muscle Ups

75 Squats

Football: 15-12-9

135# OHS

Burpee pullups