Wednesday, June 5, 2013

Travis about to Snatch

Travis about to Snatch

Workout of the Day

Warm up
3-5 minutes of jump rope, double under work
Group mobility

Strength
Deadlift
Complete two deadlifts every minute on the minute for 12 minutes @ approximately 80-85% of 1RM  (or if you were here on a Wednesday in the past 4 weeks, add 5 -10 lbs)

Conditioning
AMRAP in 12 minutes of:
5 Strict pull-ups (no kipping, no supinated grip)
10 Box jumps (24 / 20 inches)
15 Hand release push-ups

From CrossFit East Bay: “This is an inspiring TED talk by CrossFit East Bay Athlete Russell Redenbaugh, who is a self-made millionaire. He is also a Black Belt in Brazilian Ju-Jitsu, and a three time world champion medalist in the Master’s category. He has trained with me in CrossFit for the last three years, typically two times a week. Oh, I forgot (as I often do) he is completely blind and has been for most of his life, and has four fingers total on both hands.

Russell is truly inspiring, and this is well worth watching and sharing.”

Monday, June 3, 2013

box jump 2

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Max out Monday!
Back squat 3-2-2-1-1-1-1
Press 3-2-2-1-1-1-1
If you have a former 1RM, try to follow these percentages and match them with the rep scheme above:
60% – 70% – 80% – 90% – 95% – 100% – 105%.
***Strict 30 minute cap***

Conditioning
AMRAP in 8 minutes of:
20 Jumping back squats (45 / 35 lbs) Demo video
20 Kettlebell Swings (53 / 35 lbs)

How CrossFit Embraced Fans And Became The Next Great Spectator Sport – Forbes

Why Americans pay more for health care than anywhere else on earth – but don’t get better care. – New York Times

 

Friday, May 31, 2013

run

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Max out Friday!
Front squat 3-2-2-1-1-1
Push press 3-2-2-1-1-1
If you have a former 1RM, try to follow these percentages and match them with the rep scheme above:
60% – 70% – 80% – 90% – 95% – 100% – 105%.
***Strict 30 minute cap***

Conditioning
AMRAP in 8 minutes of
8 Thrusters (95 / 65 lbs)
8 Burpees

Greg Glassman, CrossFit CEO, speaks on nutrition back in 2007.

Thursday, May 30, 2013

The few, the proud, the post

The few, the proud, the post “Murph” crew.

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Skill
Dedicate 10-15 minutes to work on a weakness

Conditioning
“Kelly”
5 rounds for time of:
400 m run
30 Box jumps (24 / 20 inches)
30 Wall-balls (20 / 14 lbs)

Modified versions will be “Medium Kelly”, which’ll be 4 rounds, and “Lil’ Kelly”, which will be 3 rounds. 

Do you have kids? Make sure they’re eating their meat: 12 Year Old Vegan Has the Degenerating Bones of 80 Year Old

Juice Fasts: The fashionable girls’ eating disorder goes viral

If you signed up for the gymnastics class this weekend, make sure you write down on the sheet what you’d like to learn. Try to be specific. For example, a back flip, or handspring, or rope climb. I am going to learn the movement at 1:41 in the video below. Not leaving till I have it.

Wednesday, May 29, 2013

Paige

Paige doing some Snatches

Workout of the Day

Warm up
3-5 min of jump rope, double under work
Group mobility

Strength
Deadlift
Complete two deadlifts every minute on the minute for 12 minutes @ 80-85% of 1RM  (or if you were here on a Wednesday in the past 3 weeks, add 5-15 lbs)

Conditioning
“Annie”
50-40-30-20-10 rep rounds of:
Double-unders (3 x singles)
Abmat butterfly sit-ups

 

Tuesday, May 28, 2013

yogi

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Back squat (5-10 lbs heavier than last session)
Shoulder press (2.5 – 5 lbs heavier than last session)

Conditioning
“Helen”
3 rounds for time of:
400 m run
21 Kettlebell swings (53 / 35 lbs)
12 Pull-ups

This is a good article about why we do High-Bar back squats and not Low-Bar back squats. Some of you may not know the difference between the two, which is because we have never done the Low-Bar back squat at CFF. Low-Bar back squats are typically done with barbell not on top of the trapezius muscles, but resting on the back of the deltoid.  I’ve also noticed when we do back squats and we have a drop in from another gym, even though I go over the back squat – the High-Bar back squat –  the drop in will almost invariably do the Low-Bar back squat during the strength session, because obviously that’s the way they do it at their gym. I usually don’t say anything because they aren’t my athletes,  but it’s interesting to notice. I have nothing against Low-Bar back squats but, like the article mentions, the High-Bar back squat requires that you maintain a very upright torso position, which is conducive to many other movements in CrossFit. Also, David Miller – one of my Olympic Weightlifting coaches and owner of CrossFit Fortius in San Diego once told me: “The Low-bar back squat has no place in CrossFit.”  Low Bar vs. High Bar Back Squat for the purposes of CrossFit

High-Bar on the left with the barbell on top of the traps, and Low-bar on the right with the barbell on the back of the deltoids.

High-Bar on the left with the barbell on top of the traps, and Low-bar on the right with the barbell on the back of the deltoids.

 

Saturday, May 25, 2013

Lieutenant Michael P. Murphy United States Navy (SEAL) May 7, 1976 - June 28, 2005

Lieutenant Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005

Workout of the Day

“Murph”

1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run

Team version:
Both teammates complete the 1 mile run at the beginning and end; however, only one person works at a time whilst completing the 100 pull-ups, 200 push-ups and 300 air squats.

You may partition as needed. For example, you can complete 10 rounds of 10 pull-ups, 20 push-ups and 30 air squats.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Friday, May 24, 2013

Chad

Chad hanging out with a heavy barbell on his shoulders

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Strength
Front squat 5 x 3 (5-10 lbs heavier than the last time done)
Push press 5 x 3 (2.5 – 10 lbs heavier than the last time done)

Conditioning
AMRAP in 10 minutes of:
7 Hang power cleans (135 / 95 lbs)
9 Box Jumps (24 / 20 inches)
12 Hand release push-ups

REMINDER: we are closed Monday in observance of Memorial Day.

On Saturday, we are doing the hero workout “Murph” in remembrance of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

 It is a great workout for a great man – a true  American hero. 

Soothing back pain by learning how to sit again New York Times

Antibiotics could cure 40% of chronic back pain patientsThe Guardian

Thursday, May 23, 2013

Lindsey doing some hang squat cleans

Lindsey doing some hang squat cleans

Workout of the Day

Warm up
Row 500 m or run 400 m
Group mobility

Skill
15 minutes to work on a weakness

Conditioning
5 rounds for time of:
15 Overhead squats (95 / 65 lbs)
15 Pull-ups
300 m run