Split Jerk 5x2
WOD
30 SDHP
40 Burpees
50 Situps
60 kb swings
70 Box Jumps
The morning class did this workout. They kicked ass.. despite some initial whining. They all worked super hard. Good job.
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« February 2010 | Main | April 2010 »
March 2010
March 31, 2010
March 30, 2010
March 28, 2010
Day 1 Results
Day 1 Results: New Jersey Sectional
After the first day of competition down at the Crossfit Sectionals in Montclair, New Jersey, our 4 competitors are sitting in pretty good position. Going into day two, Nick is in 4th place after finishing 7th and 5th on his first two WODs. Kyle is in 31st, 8 seconds out of 30th, and Jon is 33rd, 26 seconds out of 30th. Weeks is in 54th, but this chipper plays to his advantage and we are all confident he will stage a glorious comeback.
At the end of the first WOD, all four competitors were in the top 20. The second WOD proved to be much more challenging. For some, it was the double unders. For others, it was the 155# front squats.
I think all four athletes are going to show up today and crush this final WOD. They have been working their tails off all year for this moment and they are sitting in perfect position to make it through to regionals.
One more WOD. 210 reps. Let's get some boys!
March 25, 2010
March 24, 2010
March 23, 2010
For a CrossFit competition I have never really cared for the straight out 2000m row (or in this year's case 3000m row). The reason for this is it does not test the difference in the physical capacity of a person 6'2" versus a person 5'5". Greg had the misfortune of finding this out at last years qualifiers. However, with that said, the complete opposite is true for the Sumo Deadlift High Pull. A movement very similar in range of motion, the shorter person is going to have an easier time that the taller person. And since SDHP is often done at a lighter weight, and is the substitute for rowing, why have we not seen a high meter row followed by a high rep SDHP WOD in sectionals? It would test the capacity of all athletes but not be biased towards the taller athletes.
Skills and Drills: 3:00 total time Handstands or 50 Handstand Push ups
WOD: 1000m row
50 - 95#/65# SDHP
Post comments about how you think this WOD compared to a 2000m row.
Heather "9 Fingers" getting some SDHP's
March 22, 2010
March 19, 2010
Scratch that previous statement
So I just got my appointment bumped up to an earlier time. All classes are good to go...but just in case things run a little overtime, the 4:30 may start a little late.
Skill: Deadlift 3x10
Morning WOD:
AMRAP 8 min
2 OHS
4 Thrusters
6 Box Jumps
Saturated Fat vs Poly Unsaturated Fats
Fish Oil Calculator. Are you getting enough?
Nick and Kyle in the middle of "The Devil Went Down to Georgia"
2 rounds
25m Tire Flips
20 Tire Jumps (in and out =1)
25m sprint
20 push ups
25m sledge sprint
20 sledge hammer slams
25m sprint
20 Sand bag cleans @ about 40#
25m sand bag sprint
20 sand bag OHS
25m burpee broad jump
20 farmer deadlift
25m farmers walk
20 one legged squats
March 17, 2010
I have already talked with everyone about the Nutrition seminar. Instead of the one in NYC there is one in Albany. I have signed up for it (after having to get it switched) and was asked for a list of clients there were planning on going. So please leteme know if you are going and get signed up for it soon. If you sign up for it soon, you also get it at the cheaper rate of $50.
Albany Nutrition Seminar with Whole9
There is also another seminar coming up in Stamford, Connecticut at Hybrid Athletics. Rob Orlando, owner of Hybrid, is hosting this event in hopes to bridge the gap mentally and physically between strength and CrossFit. For those of you that don't know Rob Orlando, he is one of the beast of the Northeast. He was one of the Northeast Qualifiers last year, Strongman competetor (he won an event in Highland, NY this weekend) and one of the nicest guys you will meet.
Strongman Seminar with Rob Orlando
Heavy Lifting: Deadlift 3x10 at a Moderately Heavy weight
Morning WOD: 5 Rounds
3 Thruster
6 SDHP
9 Burpees
Afternoon WOD: A Farmer Crawl
It will consist of 25m of srints, tire flips, sledge hammer pounds, sand bag work, push ups, burpees, jumping and alround fun. Dress in a way that you don't mind getting a little dirty!
March 16, 2010
July 2010
World Class Fitness
- Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
