Posted by Andy Petranek : Wednesday, Oct 31, 2007
Check out this video - Rob Smith, in a video posted on CrossFit Central Scotland's web site, broke the world record in a 500m row with a time of 1:15.9! When you watch the video, notice how calm and relaxed he is. He maintains his composure and form through the entire piece, in spite of the incredible difficulty of each stroke. Try to apply this approach to all of your CrossFit training - relaxed, calm, focused, and GOING LIKE HELL! Way to go Rob!
21-18-15-12-9-6-3 rep rounds for time of:
Barbell hang squat cleans - 95 lbs
Posted by Andy Petranek : Tuesday, Oct 30, 2007
Rodney sent me the link for this video yesterday, and I just had to put it up. Being that I'm from Washington, DC, I can fully see me attempting this sometime in the future - might take a few years of practice... maybe on the Santa Monica steps too? Sometimes it's great to see other people do things that inspire you to give you ideas for goals to set your sights on. What are your "way out there" goals??
Shelley T lateral jumpin'!
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Barbell Squat Clean - 95 lbs
"L" Pull Ups
Posted by Andy Petranek : Monday, Oct 29, 2007
Thought about going organic? To have the greatest impact, you might try starting with milk, potatoes, peanut butter, ketchup, and apples. To find out why, read: Five Easy Ways to go Organic.
Three Stages of Thrusters
Andrew, Bruce and Cill demonstrating three different points in the movement we call a Thruster. Notice the finishing position for Bruce - his arms are straight overhead - behind his head, and directly in line with his shoulders back and hips.
3 Rounds for time:
30 Good Mornings - 45 pound bar
30 Knees to Elbows
Posted by Andy Petranek : Friday, Oct 26, 2007
Some of you have had the pleasure of doing the CrossFit workout called the "Murph". It was named after Michael Murphy, a Navy SEAL who both created it and liked to do it regularly while wearing his body armor (15-20 lbs). Two years ago, Murph was killed in action while on a mission in Afghanistan, and earlier this week, he was awarded the Congressional Medal of Honor, our nation's highest military honor, and the first awarded to a Navy SEAL since the Vietnam War. You can read more about it here:
Slain Patchogue SEAL receives highest honor
LT Michael "Murph" Murphy
1 mile run
100 pull ups
200 push ups
1 mile run
Posted by Andy Petranek : Thursday, Oct 25, 2007
About a year ago, there was a story about a guy that was thrown out of a "Globo-gym" for grunting during a workout. Now, there has actually been a study done to determine if grunting actually improves your performance during a workout.
Experts Sound Off on Workout Grunting
I know for a fact that I grunt, and I can't imagine doing a difficult workout without grunting. How about you?
Vanessa - glad to be FINISHED!
10 x 60 sec Row sprints - rest interval 2 minutes
- record distance rowed each interval
Posted by Andy Petranek : Wednesday, Oct 24, 2007
Are you working on your cleans? One of the best ways to learn the movement pattern is through the use of a medicine ball. Creating a neurological imprint of the movement on your legs, glutes, torso, shoulders and arms by performing hundreds (or thousands) of medicine ball cleans will help you immeasurably when you do it with a barbell. Check out the CrossFit instructional video:
Medicine Ball Cleans
Complete for time:
40-30-20-10 Medicine ball Cleans
10-20-30-40 Pull Ups
- the first round is 40 cleans, 40 bicycles and 10 pull ups, etc...