Saturday Combined Effort

Off to a great start...everyone moving.
No walking or outside for a 400!
Back from a 400.
Some group lunging to bring everyone together.




Warm up: 30/20/10 (21/15/9) B&T, Lsit, Lying JJ (run 400 after each rd.)
Circuit: (5/5 reps... Adv=1 min, Int=45 sec, Beg=30 sec)
Jump PU/KTE
Swing/Pushup
Weighted Lunge
Combo Crunch/Pike
8ct.
Squat Jump/Alt. Side Step
Bear Crawl

"Coming together is a beginning. Keeping together is progress. Working together is success.” -H. Ford

Skills first!

1) Circuit: 8ct, MB Slides, MB Twist, KB Lunge, PU/Ring Row, BW Bear Crawl, Hot Seat, Lumberjacks, Seated Mil. Press, Alt. Swing, Bbar Crunch
Skills: TGU, Mirror Swing, Thruster (1 min. each hand)

2) ****EXTRA EXTRA**** SUNDAY SPECIAL, this Sunday Aug. 1, 9AM

3) Help CF with some market research: see poll in left frame

Thursday Updates

1) Saturday July 31, 8am PFT, 9am Combined Class
2) Monday August 2 begins new 530PM class format: "Beginner/Combined"
3) August 7-12: Hero Week! Should be interesting to do Hero Week in the heat! Click on the icon for details. Everyone is welcome (and expected)! Prizes for various efforts/achievements.

Grinder #8

25 Box Jumps
25 KB Crunch
15 DB Raise (Front, V, Side=1)
25 Front Squat
10/10/10 Bicep Curls (narrow, wide, regular)
(400m bar carry after each exercise)

Wednesday Form: Doggone squats

Just do your best. Do everything you can...

in the middle. (Jimmy Eat World)

Pull Up, Ladder/Jump, Modified Plank, Quick Step, Lunge/Press, Hello Dolly, B&T Broad Jump, High Knee/BackPedal/SideShuffle, Pushup, Hot Seat

(Steps in the middle)

Tuesday Attitude

"There are always two choices. Two paths to take. One is easy. And its only reward is that it's easy."

7/26 WOD

5 rds:
a) 30 T2B (KTE)
b) B&T

5 rds:
a) 20 Pushups
b) Air Squats

Did you know...that's a peach, hon'.

It's peach season in PA!

Peaches are a great food. High water content, fiber. High in Vitamin A & C and Potassium. Very versatile.

Visit Weaver's Orchard for PYO or Ontelaunee Orchard for PYO.

Sunday CF Stuff

Keep yourself up-to-date on the many CF happenings (no, we won't mention that summer is just about over). More info to follow for each...either here or at the gym.




1) July 31: 8AM PFT, 9AM Combined Class
2) August 2: Schedule Change...Monday night 5:30 format will be "Beginner/Combined"!
3) August 7-12: HERO WEEK (click icon to see schedule)
4) Sept 7-Oct 17: "Suffer, Sacrifice, Starve: CF Team Weight Loss Challenge II." Last year in the pre-summer weight loss challenge, the teams lost 256lbs. Get yourself leaned-up for the holidays.
5) Sept 7-Dec: Fight Gone Bad testing. Use FGB as a benchmark and watch your performance improve through the Fall!
6) Also keep an eye out for other great events this Fall like the IM ABLE Duathlon and the 2nd Annual CF Call-to-Action Challenge.

Circle the wagons!

Neg. Chin Up/See-saw Press: JJ2BT
AC Step Up/1-leg Cone Hop: Thrusts
Sandbag Locomotive/Dynamic V: Pike-Lsit
MB Pushup/Hammer Rows: Handwalk

Thick heat today...way to push it!

Kettle-middle

True Pull Snatch, Crabwalk/Sprint, Curl/Press, High Pull, KTE, Ring Row, Band Slide, Snatch, MB Cleans, KB Sit Up (steps in the middle)

Skills (3 or 5 rds depending on time):
Pushups (5 or 10 or 12...pick # of reps you can do with perfect form, no pause)
8 Snatch Balance
20 Swings

CF Kumbayaa

Circle time, spiritual unity!
Triathlon/DB warm up.
Lanes of Pain
1) ACP/10 Bic. Crunch; Crabwalk-Pike/1 lap High Skip; DB Swing/10 Bic. Crunch; Thrusts/Mtn. Climbers
2) Ring Pushup/10 Tuck Jumps; ACS/10 Lying JJ; Alt Lunge/10 Good Mrngs; B&T/Squat Jumps

Quote from CF Policies page and CF literature:
"You are strongly encouraged to attend the Beginner class(es) prior to attending Advanced classes. In this way, you will learn the exercises, pace and format. You will feel better about attending Advanced classes and will not slow the pace for Advanced participants."

At CF decisions about what class to attend are not at all about "perceived" fitness level. And it's not a decision to be taken lightly. For the majority of CFers, CF is a home, family, and lifestyle. It's not a fad, gimmick, or passing fancy. Attending a Beginner Class (or two) will allow you to avoid injury, learn to perform exercises properly, and get results...make good choices.

Ah yes, but every coin has another side? Encouraging some folks to come out of their shells! The CF schedule offers a terrific variety of classes at various times. If you know about 7/10 CF exercises, you are familiar with the formats (circuits, reps/rounds, count up/down), and know the expected pace...then come out of your shell and attend other (ie, Advanced classes). CF is about Roots and Wings, baby, Roots and Wings!

Thursday Updates

Neither Update or Newsflash here...just the truth.
(from the beasts at Centurian Crossfit Ft. Hood...tagline "The strong are hard to kill. Be unstoppable.")


1) Saturday JULY 31: PFT Test 8AM, Combined Class 9AM
a) If you completed the JUNE 26 PFT, come out to re-test and check improvements.
b) If you do not have PFT scores, show up to get your baseline scores...everyone should have Pull Up/Bar Hang, Crunch, Run #s on file!


2) !!Upcoming Schedule Change!!: Beginning AUGUST 2, MONDAY 5:30PM CLASS WILL BE "BEGINNER CLASS". Please note this change and how it will influence your weekly schedule for the Fall.

3) Hero Week! (August 7-12) 6 workouts in 6 days! Keep an eye out for the schedule.

930 where are you?

Nowhere to hide during this 30-20-10!
30-20-10: 1-leg DL, AC Heaves, KTE
30 rd: OH Swings
20 rd: Dips
10 rd: Pushup Plank Knee
10 pushups/25' DB bearcrawl (2x)
200' wtd lunge

(count reps for DL, Heaves, Pushup Plank Knee as right/left 1-1, 2-2, 3-3...)

Wednesday Form: Stride Right

Check out the info at Newton Running.com
How did it come to this? The heavy heel strike.

Lift from the hip, drop foot (with ankle neutral...not flexed for heel strike) under body AND recover (heel to butt)...all with little strain, letting gravity do the work!

So, why not? The effortless mid-foot strike makes people think of "fast" running...and fast running means getting tired...and most folks give themselves a "vote of no-confidence" on holding that form (beyond say 50m). Thus, sit back into the hips, flex toe to shin, reach way out with heel, and plod away trying to conserve energy.

Yet perhaps that's the paradox. The scissor straight leg, heel strike stride (ie, running with the brakes on) that is associated with slow running (ie, not getting tired) may be more fatiguing...starting and stopping momentum with each step along with the increased ground&pound.

Stay light!

Check out this excellent CrossFit explanation of stride/strike/recovery using the wheel analogy.
Or read good review at NPR here:
For Humans, Slow and Steady Running Won the Race

That's not right!

Someone dubbed this workout: Sweaty Balls & Sweaty Boxes

2 rds: Rope Climb/Heaves, Band Sprint, Dips, Single Leg Squat, Box Drill, Lumberjacks, OH Lunge, Leg Raise, Med Ball Slide, ACP, Ladder Drills

After each rd.: Tabata Box Jump/B&T...# of rds determined by fumbles during circuit!

Tuesday Attitude: Bigger than a breadbox?

“Individual commitment to a group effort -- that is what makes a team work, a company work, a society work, a civilization work.” -V. Lombardi

CF provides group conditioning:
1) "If you can't get here on time, then get here early!": Sundry formats of pushup penalty to be implemented.
2) "You're shmoopy. No, you're shmoopy.": Be prepared to demo exercises to expedite the process.
3) "Well don't you see it? Well pick it up!": YOU are responsible for placing correct weights at any weighted exercises. CF will put out weights as a guide and reminder of the exercise, but you must know the exercise and know what weight is appropriate (preferably before the circuit starts).
4) "Want me to drag him outta here, kick the sh%t out of him?": Pay attention. Listen. And Do. Don't sleepwalk. Don't over-analyze.

Ultimately, in group conditioning settings, everyone pays for mess-ups...whether it's generously applied punishment runs or simply the mental anguish of having the rhythm of the class disrupted...everyone pays.

At the same time, this implies that in group conditioning settings, everyone is a significant contributor (see Enso post).

(Identify quotes #3 or #4 for a prize. Post to comments. Only identify 1 per person please.)

Corelegarm Pods

This one needed some collaboration...but it all worked out!
("Ok, so it's JM Row to Side Hurdle?")











Core: MB Twist, Snow Angel, 3Pike/Lsit, B-buster, PlankKnee
Leg: Side Hurdle, Frog Leg Bands, 3Sk8r/Squat, Squat Jump, Side Lunge/DB
Arm: JM Row, 8ct, 3ArmHauler/Plankwalk, Polar Bear Walk, KB Floor Press

That's the way to keep it together!

Monday "Did you know...?" You look mahvelous.

and you even get to keep your soul!

10 superfoods to look younger at livestrong.

And, of course...
Calorie-restriction! (nice, readable review at mayoclinic)

Sunday CFers: Season's Greetings!

Count it up...
Do the top 2x...
Count it down
(728 reps)






1-HSPU
2-Pike/Lsit
3-Mtn. Climbers
4-Pull Ups (8 on bands)
FIVE: THRU-UH-STERS
6-Burpees
7-Dips
8-Air Squats
9-Swings
10-Box Jumps
11-Combo Crunch
12-Star Jumps

Awesome Obstacle Course

B&T, Lunge, Air Squat, Low crawl, Burpee, Suicide, Seated Flutter Kicks, Span, B&T Broad Jump, Box Jump, JJ, Run 400m

Rd. 1: 30 sec/exercise
Rds 2 & 3: OC, 10 for rep'd exercises, 1 distance for moving exercises.




Notices:
1) Tomorrow, Sunday Special, 9AM: 12 Days of Christmas

2) Saturday JULY 31: PFT Test 8AM, Combined Class 9AM
a) If you completed the JUNE 26 PFT, come out to re-test and check improvements.
b) If you do not have PFT scores, show up to get your baseline scores...everyone should have
Pull Up/Bar Hang, Crunch, Run #s on file!

Friday Tabata

Bunny Hop/PCSS
BCPushup/JingleJangle
BandPulls/Lunge
B&T3Hurdle/Toe Tap
(20 on/10 off, 2 minutes each set, 2 rds)

4 rds: Snatch (5/5), Slamball

Grinder #5

25 AC Heaves
400' Wtd. Quick Step
25 SDHP
3 MB Suicide
25 KB Crunch
400' Wtd. Quick Step
15 Tire Flips
3 MB Suicide
25 OH Swings
400' Wtd. Quick Step

Overheard at CF: "Up the hill...ha ha!"

Thursday Updates

1) Sunday Special CHRISTMAS IN JULY (you can melt like Frosty and JA): Sunday July 18, 9AM. (Original 12 Days of Christmas Workout). 12 Days has many foundational moves and low rep counts...a perfect time to work on form, go without assistance (ie, get yourself off bands for pull ups), or go up a weight in KB/Push Press, etc. C'mon out, one and all!

2) Another Teen Sport Session starts on July 19 (11-12). For full details click here (.pdf).

Wednesday Form: L x W

"men of honesty who wanted sense...men of sense who wanted honesty...and lastly, those who had neither sense nor honesty." -Benjamin Franklin

The lowly rectangle. Requires 2 simple elements to exist...a Length AND a Width. If, for example, I ignore width for length...it's not a rectangle...then I'd just have a line! If I ignore both, then I'd just have open space!

Of course, you can see how this applies to Exercise. The 2 simple (not really) elements of exercise are Distance (moving body far) AND Time (moving body fast). CrossFit description of being at the right place and on time.

It's worth it, really worth it, every so often to step back and look at every exercise. And CF encourages everyone...yes, everyone, even the "advanced" folks. Really look at the exercises/movements. Sensibly and honestly. And think, how have I gotten complacent? How have I not refined this? How have I fallen into the trap of going through the motions?

In other words, ask, "How can I 'Find my rectangle.'"

4-Corners

Speed Band Pulls/B&T Side Jump (Transition-Crabwalk)
Double Jump/Plyo PU (Transition-Bear Crawl)
Thrusts/Box Drill (Transition-Broad Jump)
Flutter Kick/Sandbag Stepover (Transition-High Skip)

End Activity: 1-2-3
1 min. Side Shuffle MB Pass
2 min. Plank variations
3 min. Step Up variations

A wild test of overall athleticism...and everyone brought their A-Game!

Tuesday Attitude: Choppin' a cherry tree.

"A lie has speed, but truth has endurance." -EJ Mohn

Dirty Dog

Warm Up: 5 rds./100' OH Lunge (partners Burpee while you wait for lungers)

Filthy 50 style: (3 rds: 45s, 30s, 15s)
Jump PU, Box Jump, Swing, Lunge, KTE, PushPress, Good Morning, WallBall, Burpee, Double Under

Monday "Did you know...?" Really...truly?

Childhood obesity on rise in US; parents deny problem.

"84 percent of the polled parents rated their children as fit, healthy or normal, while that fact was that they were obese."

Americans Don't Know How Many Calories to Eat to Lose Weight, Survey Says

Fifty-seven percent said they considered themselves overweight, with 8 percent saying they were obese. In reality 33 percent were overweight and 34 percent obese, according to the data.

"The naked truth is always better than the best dressed lie." A. Landers

Saturday Six on a Side

Side 1: DL, 8Ct., Leg Raise, WallBall, Rev. Lunge/Raise, Hip Ext.
Side 2: Rev. Leg Ext., T PU, V Twist, SlamBall, Handwalk, StepUp/Press
(carry dumbell; Rd. 1 down the middle, Rd. 2 one minute transitions)

KB Circuit

TGU, KB Lunge/Press, Deadbug, Wlkg Swing, Mod Rope Heave, OH Swing, Side Push Off, Thrusts, OH Squat, HP, MB Box Drill

End: Playground partner relays (2 rds. Roving Plank, Broad Jump, Crabwalk, Bear Crawl...Run 200m)

You're really negative!

5 regular/5 negative reps; 1 min. each, no rest between exercises, 2 rds
B&T Jump, Pull Ups (5/5), Wtd. SitUp (5/5), Box Drill, Front Squat (5/5), Dips (5/5), Pikes, Curl (5/5), Pushups (5/5)

(Negative: count to 6. Rd 1: exercises go slow on the way down; Rd 2: slow on the way up.)

Thursday Updates

1) Team IM ABLE (Chris/Gretch) finished 11/16 in the team competition at the Happy Valley Sprint Tri. That's the way to getupandmove!


Photo by Ben Lawrence


2) Remember to check out the details here (.pdf) about CF High School Athlete Camps.

Wednesday Form: "Vicious extension"

It starts with the feet. Push down hard. Move the earth away.

See Vicious Extension here at CrossFit with the Snatch.

Or also watch the Hang Clean at CrossFit (for vicious extension and other form elements).

(dumbell hang clean image from crossfit.com 5/5/06)

Hot fire!

"Black Flag: 112 degrees!" At your own risk! Plenty of moving exercises to catch your breath and several stations outside on the blacktop that was only 101 degrees.

Mod Rope Heave, Cone High Knee/Side Step, Turkish GetUp, Alt Side Step/Dot Drill, Hip Ext, Sprint/Backpedal, DB Punch, Dyn. V, Frog PushUp, Step Up/Lunge

Skills: 3 min. DB Deadlift/Lunge (4/4); 3 min. Jack Webbs

Tuesday Attitude: "If you saw a heat wave...

would you wave back?" (Stephen Wright)

Seriously, consider this a Black Flag week (indicating dangerous heat levels). See earlier post Beat the Heat and be extra-in-tune to those cues your body is giving you during workouts.

"Coolness and absence of heat and haste indicate fine qualities." (RW Emerson)

930A Lookin' Good

While the Fight Gone Bad!
Wall Ball
SDHP
Box Jump
Push Press
Row (or Krank)
(1 min each exercise, rest 1 min. between rds...3 rds)

Good lines on PP, SDHP, and Box Jump!

Monday "Did you know...?" Get it straight.

Moving at CF properly and with attention to details of biomechanics may be closely aligned with recommendations for improving posture.

Read more here at Livestrong. Many variables influence good posture/natural curve of the spine...Shoulder and Hip Mobility are two. Revisit sequence at Mountain Athlete (HAM).

Your favorite mobility sequences don't have to stop at the CF door. These are fun at home, school, or office to improve muscle balance/flexibility. Set little goals for yourself (ex. Pigeon stretch, try to reach tall with the chest while also keeping the glute/butt cheek on the floor). Try any of these or other movements for 2 weeks and see if you can get it straight!

Could this be the...

Sunday CFer?!

Firecracker Lanes of Pain

Pull Up, Box Jump, Bear Crawl, Lat Lunge Press: (Major) JJ/Scissor Lunge
Side Plank, Slides, Leg Raise, B&T Jump: (Major) MB Suicide
Dips, Sandbag Step Up, V2Pump, KB Swing: (Major) 200m Sprint
(Major stations timed on 200m Sprint)

Happy Independence Day!

Sat. Obstacle Course

Box Drill, ACP, KB HP, Tunnel Row, Back Ext, Squat Jump, Quick Step, 8Ct., Pulse, Rev. Lunge/Raise, Flutter Kick (Timed 30sec, OC 4/8 reps; 2 rds)

End: Lunge/Plank Drill

Ps in a Pod

Pod1: Chirpee, Ball Slam, ShoulderPU/Arm Hauler, AC Press
Pod2: Wall Ball, Toe Tap, Skater/JJ, Scissor Lunge
Pod3: B-bar Crunch, Bicycle Crunch, Thrust/Mtn Climber, Windmills
End: Sprints

Thursday Updates

1) HS Athletes looking to stay fit over the summer? Check out the details here (.pdf) about CF High School Athlete Camps.

2) July 4 Sunday Special, 8AM. Start off the day like a firecracker...get some high HR action before all the Independence Day festivities!