Posted by Andy Petranek : Thursday, Dec 27, 2007
OK Gang. '08 is just around the corner and you know what that means?! It's time to set some goals to bring in the new year! I always like the last week of the year because as I look forward to next week, and next year, it is a COMPLETELY blank slate - empty - and I can fill it in with anything I choose.
I've always found it really effective to set goals around events - whether it's running a marathon, climbing a mountain, competing in an adventure race, registering in an Olympic Weightlifting meet, or identifying 2-5 skills or athletic challenges that you can't do now that you'd like to do by this time next year. For me, I've had a long term goal to walk 100 meters on my hands. I can walk about 20 feet new, so my first objective for 2008 is to do just that - 100 meter handstand walk. What's yours?
Please post at least ONE goal you have for 2008 up here - it might help generate ideas for others in our community!
Jennifer - after losing more than 20 lbs in the last 4 months, remains focused through the holidays!
5 rounds for time
80 Double Unders
Posted by Andy Petranek : Wednesday, Dec 26, 2007
This week - the time between Christmas and New Yeas - is one of the toughest to keep motivated to work out. So I have a novel idea - take time off! But here's the catch... you have to ENJOY your time off, not call yourself "lazy" or "weak" or "undisciplined" or a host of other names you could come up with for not training. To make time off actually beneficial, you have to approach it with as much intention as you approach you training. Since your intention is to NOT work out - none of those names above apply... instead, just enjoy the extra time and recovery... and make a promise to yourself to get back to it next week!
Jordan in the morning light.
Posted by Andy Petranek : Monday, Dec 24, 2007
CrossFit delivers results. Period. Across the board, it raises your General Physical Preparedness (GPP) turning you into a better athlete across the board. Christine Crawford, an ultra-runner from Whitewater, Wisconsin, took 2nd Place this year in the La Sportiva Trail Runner Trophy Series, a is a points-based series of 115 trail races in the United States and Canada. She attributes much of her success this year to CrossFit. (Read the article HERE)
Elna - mid push-press
"12 Days of CrossFit"
1 - Burpee Pull-Up
2- Turkish Get-Ups
3- Knees to Elbows
4- Wall Ball Shots
5- Kettlebell Swings
6- Box Jumps
7- Push Presses
8- Med Ball Cleans
9- Double Unders
10- Jumping Lunges
11- Standard Push-Ups
12- High- Pulls
- The first round is just one burpee pullup. Then the second round is 2 turkish get-ups and 1 burpee pull up. The third is 3 Knees to elbows, 2 turkish get-ups and 1 burpee pull up. This continues so that the 12th round incorporates all 12 movements.
Posted by Andy Petranek : Friday, Dec 21, 2007
Dave Leys shows how it's done - a Turkish Get Up with 135 pounds. Nice work, Dave!
30 Pull Ups
50 Thrusters, 95 lbs
30 Pull Ups
Posted by Andy Petranek : Thursday, Dec 20, 2007
Fully overhead. Locked elbows. Your arms extend overhead next to, or behind, your ears, and the angle between your arms and your torso is a full 180 degrees. This is a position we train for and is particularly challenging for anyone with tight shoulders. This is the position in which you can support the most weight overhead. It is also the position for a good, solid, strong handstand. Keep practicing!
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Overhead squats - 95 pounds
Push press - 95 pounds
Posted by Andy Petranek : Wednesday, Dec 19, 2007
Mike shows what intensity looks like on a Concept 2 rowing ergometer
Deadlift 7-5-3-2-2-1-1-1-1 reps
- find your 1 RM (one rep max)