Yea, push jerks! {wink to all the oly certs}

WOD - Push Jerk

1 x 1 x 1 x 1 x 1 x 1 x 1 (7 singles)

Warm up to 155lbs x 3

1)175
2)175
3)185
4)185
5)185
6)190
7)190

WOD summary

I really noticed the negative with the heavier loads. Bringing 190 back down slowly, to the shoulders before racking the weight, is a struggle as the muscles fatigue in the latter sets

WOD - Helen

Three rounds of:

• 400 meter sprint
• 21 kettlebell swings (1.5 pood KB, or 55lb DB)
• 12 pull-ups

Doh! I did this wrong today. I did 15 pull-ups for each of the three rounds. …but a little extra work never hurt anybody.

I didn’t time the WOD today.

Because of a 15K race tomorrow, I opted to instead of running 400s, I do 100 jump ropes per round. Also, I opted for 3 rounds instead of 5.

WOD - 3 rounds of  hanging power snatches and ropes

• 15 hanging power snatches with 95lbs
• 100 jump rope

Total ouput: 45 snatches, 300 jump rope.

*** Legs very sore from Jason mod yesterday. Never underestimate air squats in volume.

Cool push-ups video scoured from the web

But we’re back.

WOD - wimpy, unfinished Elizabeth

21-15-9 of:

• 135lb squat clean
• ring dips

Training Summary

Blah. Started with 135 and just felt weak. continued with 95lb and that was easy. Dips were done on bars, not rings, and still struggled. I didn’t think 3 weeks off would hurt me so much - but it did.

Back at it.

tough one.

- started with 8 dips/8 pull-ups, but finished 4 sets with bar muscle-ups off a 8 inch box

- handstand PU with legs draped over dip bar

- 65 lb dumbbell

7 rounds + 2 muscle ups

This week, I am purposely taking some time away from HQ workouts and working directly on my olympic lifting skills. It’s important to me to get stronger while also getting faster, and I’ve noticed that my cleans, presses, deadlifts, squats and snatches have all sort leveled out. …at lower weights than I’d like I might add.

WOD - Oly Skillz

• Double Bergerner warmup
• Lots of snatches from bar to 85lbs
• Lots of clean and jerk, from the ground, up to 105 and 135
• Push press 5×5x5×5
  • 135 lbs
  • 145 lbs
  • 155 lbs - 2 reps, stripped to 145, 3 reps
  • 135
• Lots of overhead squats with weighted bar
• Turkish get-ups 35, 45 - Max 60 lb kettlebell

Christian, your humble narrator, improved on his 226 from the FGB Atlanta Affiliate Challenge with a 266.

Fight Gone Bad workout consists of three rounds of:

• 1 minute wall ball (20 lb ball)
• 1 minute deadlift high-pull
• 1 minute 20 inch box jumps
• 1 minute push press
• 1 minute rowing machine

No rest between movements - 1 minute rest between rounds.

Lastly, the 2009 CrossFit Games has been announced - Check it out!

Below are my thoughts as posted to the CrossFit HQ forums:

We are CrossFit

I hesitate to type this, but I can’t help but have some issues with the negative direction that seems to be developing.

Using Mike Boyle’s interview hoopla as an example, it seems we are getting a little aggressive in a negative way. For one, a lot of what Boyle said makes sense - especially with regards to QUALITY technique training and starting newbies out scaled until they have reached a level suitable for more advanced workouts.

…and yea, he was off-base a little on some things, but I’m not sure creating live, argumentative debates is necessary. Takes the genre into a sort of WWE-type trash-talking forum.

I dunno - I love the new CrossFit journal. It rocks. I also enjoy listening to the CrossFit radio on the PC, …but I can’t help but shy away from the Boyle vs. CrossFit thing.

I am perfectly content, both as a trainer and an enthusiast, to let him think and train the way he believes, and leave me (us) to train the way I (we) believe.

Like him, we have real-world results and examples from which to prove our case.

That’s good enough for me.

As CrossFit grows, these battles will constantly be waged against the CrossFit methodology, workouts, and everything else possible.

Why?

Because it’s hard and shakes up an industry - it’s going to make more and more ‘established’ fitness groups uncomfortable and they’re all gonna want a piece of us — to try to shake us …to try to shake the foundation of the methodology. To discredit it somehow because it threatens their status quo and change is uncomfortable to them.

I was drawn to CrossFit because it works. I like the black box concept. Sure, I like to know and understand the science, but history has proven ‘professionals’ from all sides of the fence can be both right and wrong and many times in comes down to simple errors in context.

Let’s just keep proving the ideas and concepts behind our methodology with example. The ever-improving athletes that we are becoming, training and developing.

We don’t need to ’set anybody straight’ - let ‘em think what they want, while we keep open minds, open ears, and train like animals.

Isn’t that “CrossFit”?

WOD - Nicole

As many rounds as possbile in 20 minutes of:

• Run 400 meters
• Pull-ups

WOD Summary

1. 9.6 mph - sorry ass ~8 pull-ups
2. 9.7 mph - ~7 pu
3. 9.8 mph - ~6 pu
4. 9.9 mph - ~6 pu
5. 10.0 mph - ~5 pu
6. 10.1 mph - ~5 pu

I swear I made seven rounds, but the numbers above only show six. hmmm…

This workout is a VO2 Max builder and if you are running hard, tougher on the lungs and heart rate over anything else. Managing pull-ups with sweaty hands is a challenge. I was sans chalk which didn’t help my PU efforts.

Last 1/4 mile was 1:45 which I think was the fastest of the workout.

WOD - Dig It

30, 25, 20, 15, 10, 5 of:

• Virtual Shovel over 24″ barrier
• Pushups

CrossFit Metro completion: 21:26

* Virtual Shovel is a movement that mimics shoveling snow, filling sand bags, etc. Trainees add weight to one end of an olympic bar and lift, in a shoveling motion, up and over a 24 inch barrier, touching the ground on the other side. Over and back counts as one rep.

Men RX - 45lbs plate, Female RX - 25lbs

WOD Training Notes

“This will bust yo’ ass. Period.”

Some folks on the CrossFit HQ web site dismissed it as stupid, and perhaps that’s due to the video example provided where the femal doing the training did not look like she was working hard. Trust me - this is hard - and will tax you so badly by the end that you’ll be lucky to make it that far.

30, 25, 20 are the hardest and where you will most likely want to quit. DON’T DO IT! By reps 15 on down, you will start to see the light at the end of the tunnel.

Get some!