Posted by Andy Petranek : Thursday, Oct 11, 2007
Dawn - fiercely determined and focused!
21-15-9 rep rounds of:
Thrusters, 75 lbs
Sumo Deadlift High Pull, 75 lbs
Posted by Andy Petranek : Wednesday, Oct 10, 2007
Didn't know the water topic from yesterday would strike up such a conversation! So I noticed someone tying their shoe during their workout yesterday... what are some of the other ways you have of legitimizing a break or giving yourself a time out during a hard workout? Do you play any mental games to keep yourself going?
Shawn & Will during a recent "Daniel" workout.
Using a broomstick (or pvc pipe or dowel) complete the following for time:
25 back squats
25 front squats
25 overhead squats
25 shoulder press
25 push press
25 push or split jerks
50 squat cleans
50 squat snatches
Posted by Andy Petranek : Tuesday, Oct 09, 2007
I've noticed recently that during a short workout (less than 30 minutes), a lot of people stop to get a drink of water. I was wondering, does this actually do any good? Does that water get absorbed by the body and aid in performance prior to the end of the workout? So I went to google and spent about 20 minutes searching for information about the absorption speed of water, and you know what I found? NOTHING! So, here's what I've experience and observed...
Drinking water during a workout that lasts less than 30 minutes gives you a great excuse to take a break. Are you thirsty? Probably. Do you really need the water? Absolutely not. Since you know you're going to be finished in less than 30 minutes, suck it up. There'll be time for water when you're finished. Water sloshing around in your stomach may even slow you down from bloating and general discomfort!
If you've really GOT to do it, take a drink, slosh it around in your mouth, and spit it out. Otherwise, keep yourself in the game and say, "No Thanks" when you offer yourself water during a workout.
I'd love to hear your experience or thoughts...
Row 2,000m for time.
Posted by Andy Petranek : Monday, Oct 08, 2007
So the other day, Becca posted a topic in our forum and linked to an article on Active.com about beliefs and performance and how what you believe can affect your performance. It's definitely worth the read:
"Train Your Brain"
Then, I was poking around YouTube and came across this video. Coincidence? I think not!
50 Pull Ups
10 Deadlifts, 225 lbs
35 Pull Ups
15 Deadlifts, 225 lbs
20 Pull Ups
20 Deadlifts, 225 lbs
Posted by Andy Petranek : Friday, Oct 05, 2007
The news is out - CrossFit raises over $500,000 for prostate cancer research (Yahoo Finance)! Way to go, gang!
Jennifer gets it done on the box jump.
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Handstand Push Ups
Posted by Andy Petranek : Thursday, Oct 04, 2007
We've been talking a lot lately about the importance of holding your breath while lifting in order to maintain trunk stability , torso rigidity, and to support the vetebral column. Here's a great article on proper breathing on Coach B's site: Breathing
Sean's at the beginning of his clean, and Rick's at the end of his Jerk.
Overhead Squat - 3-3-3-3
Front Squat - 3-3-3-3
Back Squat - 3-3-3-3
- try to increase weight each set through all 12 sets