Workout:
4 rounds
400M
50 squats
Post time to comments.
Just 4 months into CrossFit and Michael gets a muscle up. It ain't pretty, but it is legit. Congratulations Michael.
Sunday, May 31, 2009
June 1,2009
L sits and hangs
Workout:
4 rounds
400M
50 squats
Post time to comments.
Just 4 months into CrossFit and Michael gets a muscle up. It ain't pretty, but it is legit. Congratulations Michael.
Workout:
4 rounds
400M
50 squats
Post time to comments.
Just 4 months into CrossFit and Michael gets a muscle up. It ain't pretty, but it is legit. Congratulations Michael.
Saturday, May 30, 2009
Thursday, May 28, 2009
May 29, 2009
Handstand practice
Workout
3 Rounds
400M
50 wall ball shots
Post time, subs and weight used to comments
Well that was the plan anyway. The weather stopped the runs so weighted step ups 50 per round were subbed.
Workout
3 Rounds
400M
50 wall ball shots
Post time, subs and weight used to comments
Well that was the plan anyway. The weather stopped the runs so weighted step ups 50 per round were subbed.
Tuesday, May 26, 2009
May 27, 2009
L sits and hangs
Workout:
5 Rounds of
50 Box Jumps
15 Overhead squat (65# M) (45# W)
12 Pullups
Post time, subs and weights used to comments.
Workout:
5 Rounds of
50 Box Jumps
15 Overhead squat (65# M) (45# W)
12 Pullups
Post time, subs and weights used to comments.
Monday, May 25, 2009
Saturday, May 23, 2009
We will have class Monday 5 & 6 pm
Come on in on Monday, May 25. We will have our regular sessions.
Pictures of what you missed while slacking on Saturday.
Pictures of what you missed while slacking on Saturday.
The Snatch
Rachel flying during the flying burpees.
More flying burpees for everyone.
Lunges are fun.
May 23, 2009
Snatch practice
Workout:
5 rounds
400M
100 ft. flying burpee
100 ft walking lunge
Post times to comments
Workout:
5 rounds
400M
100 ft. flying burpee
100 ft walking lunge
Post times to comments
Friday, May 22, 2009
May 22, 2009
Dip Support
Box Jump
Workout:
AMRAP in 20 minutes
15 barbell thruster (m @ 65, w @ 45)
20 Jumping Pullups
Post rounds completed and weight used to comments.
Box Jump
Workout:
AMRAP in 20 minutes
15 barbell thruster (m @ 65, w @ 45)
20 Jumping Pullups
Post rounds completed and weight used to comments.
Wednesday, May 20, 2009
May 20, 2009
Handstands
Workout:
4 rounds of:
100 ft. walking lunges (weighted)
30 box jumps
20 pullups
post time, weight used and subs to comments
Workout:
4 rounds of:
100 ft. walking lunges (weighted)
30 box jumps
20 pullups
post time, weight used and subs to comments
Monday, May 18, 2009
May 18, 2009
Medicine Ball Cleans
Workout:
Helen
3 Rounds for time
400M run
21 swings
12 pullups
Post time, weight and subs to comments
Workout:
Helen
3 Rounds for time
400M run
21 swings
12 pullups
Post time, weight and subs to comments
Sunday, May 17, 2009
My personal challenge
Today, I am going to start practicing the Zone Diet that is so aggressively touted on the CrossFit HQ website. I have started this in the past and failed miserably because of lack of commitment and focus. Don't get me wrong, I do fine on the simple eat lots of protein and veggies/fruit and some fat diet but what if? So with 19 blocks, here I go.
So, I will do the diet strict for two weeks. If I lean out considerably or my performance goes through the roof, hooray for me. Most importantly it will give me the experience so I will feel comfortable prescribing it to you, my athletes. Some friends, two males and one female, at the firehouse are going to do it with me. I will report on thier progress as well.
Ask me how it's going in a couple of days.
So, I will do the diet strict for two weeks. If I lean out considerably or my performance goes through the roof, hooray for me. Most importantly it will give me the experience so I will feel comfortable prescribing it to you, my athletes. Some friends, two males and one female, at the firehouse are going to do it with me. I will report on thier progress as well.
Ask me how it's going in a couple of days.
Friday, May 15, 2009
May 16, 2009
1/2 Murph
Run 800M
50 Pullups
100 Pushups
150 Squats
Run 800M
Partition the exercises any way you choose.
Post subs and times to comments.
Run 800M
50 Pullups
100 Pushups
150 Squats
Run 800M
Partition the exercises any way you choose.
Post subs and times to comments.
Wednesday, May 13, 2009
Special for May 14, 2009
Remember, May 15's session is cancelled. So for the 14th we have the following.
Pullup attempts until one person who previously couldn't do one does one. If you have pullups then practice false grip ring pullups, then we workout.
3 Rounds
800 M run
15 Renegade man makers
If you can't make it tonight and want to do the workout anyway. Follow the Mountain Athlete link and look at its exercise page for the Renegade Manmaker video. This is the version we are using.
Post time and weight used to comments.
Pullup attempts until one person who previously couldn't do one does one. If you have pullups then practice false grip ring pullups, then we workout.
3 Rounds
800 M run
15 Renegade man makers
If you can't make it tonight and want to do the workout anyway. Follow the Mountain Athlete link and look at its exercise page for the Renegade Manmaker video. This is the version we are using.
Post time and weight used to comments.
Tuesday, May 12, 2009
May 13, 2009
May 13
All things clean practice
Front Squat
3-2-2-1-1-1-1-1-1-1
Post highest weight used to comments.
All things clean practice
Front Squat
3-2-2-1-1-1-1-1-1-1
Post highest weight used to comments.
Article from Coach Rutherford's Boot Camp newsletter
The NEW Physical Education- My A$
by Coach M. Rutherford
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I became very distressed the other evening.
In a rare moment of television viewing I turned on REAL SPORTS hosted by Bryant Gumble. The HBO program always does a nice job of coverage on a variety of sports related topics.
The final topic of the evening was on The NEW Physical Education (P.E.)
While I was sleeping, there has been a transformation in our country as to how we are educating our young people on what constitutes physical education.
At risk, if not already extinct, are playground games like tag (too much touching), high fives, a pat on the back, or an embrace for a job well done. On the fringe if not gone are physical fitness norms. I think you can walk 30 minutes a day and receive the once coveted Presidents Physical Fitness patch.
The idea of dodge ball is simply barbaric to these folks. "Somebody is going to be singled out in dodge ball. Somebody is going to lose and come in last."
If that sounds foreign to you then get this. Musical chairs is also out with the NEW P.E. If someone does not move quickly enough to snag a chair when the music stops they feel badly.
You only need to drive by a local elementary, middle school, high school, shopping mall or fast food establishment to see the dreadful condition of our young people. Is this the output of the NEW P.E.? If so then give me back my tax dollars.
A curriculum full of maypole dancing, knot tying, and ballroom dancing is woefully inadequate for the physical development and hardening of a young person.
What are we doing to prepare these kids for their first setback in the real world?
If these kids never experience defeat going through the process of picking themselves up by the boot straps then what are they going to do? Quit?
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
You can read more or subscribe to the newsletter yourself at: The Fitness Conduit
by Coach M. Rutherford
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I became very distressed the other evening.
In a rare moment of television viewing I turned on REAL SPORTS hosted by Bryant Gumble. The HBO program always does a nice job of coverage on a variety of sports related topics.
The final topic of the evening was on The NEW Physical Education (P.E.)
While I was sleeping, there has been a transformation in our country as to how we are educating our young people on what constitutes physical education.
At risk, if not already extinct, are playground games like tag (too much touching), high fives, a pat on the back, or an embrace for a job well done. On the fringe if not gone are physical fitness norms. I think you can walk 30 minutes a day and receive the once coveted Presidents Physical Fitness patch.
The idea of dodge ball is simply barbaric to these folks. "Somebody is going to be singled out in dodge ball. Somebody is going to lose and come in last."
If that sounds foreign to you then get this. Musical chairs is also out with the NEW P.E. If someone does not move quickly enough to snag a chair when the music stops they feel badly.
You only need to drive by a local elementary, middle school, high school, shopping mall or fast food establishment to see the dreadful condition of our young people. Is this the output of the NEW P.E.? If so then give me back my tax dollars.
A curriculum full of maypole dancing, knot tying, and ballroom dancing is woefully inadequate for the physical development and hardening of a young person.
What are we doing to prepare these kids for their first setback in the real world?
If these kids never experience defeat going through the process of picking themselves up by the boot straps then what are they going to do? Quit?
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
You can read more or subscribe to the newsletter yourself at: The Fitness Conduit
Monday, May 11, 2009
May 11, 2009
Skill:
Dip Support
Workout:
AMRAP in 20 minutes
25 DB swings
10 pushup
10 Sumo Deadlift
Use the same DB for swings and deadlift
Post weight used and rounds complete to comments.
Dip Support
Workout:
AMRAP in 20 minutes
25 DB swings
10 pushup
10 Sumo Deadlift
Use the same DB for swings and deadlift
Post weight used and rounds complete to comments.
Friday, May 8, 2009
May 9, 2009
Workout:
Tabata Something Else
8 rounds of each of the following exercises in the 20/10 format; once the clock starts it doesn't stop until the interval session is finished.
Pullup
Pushup
Situp
Squat
Total reps completed is the score. Post score and subs to comments.
Tabata Something Else
8 rounds of each of the following exercises in the 20/10 format; once the clock starts it doesn't stop until the interval session is finished.
Pullup
Pushup
Situp
Squat
Total reps completed is the score. Post score and subs to comments.
Thursday, May 7, 2009
May 8, 2009
Skill:
Handstands
Workout:
5 Rounds
100 ft. Broad Jump
25 Push up
25 Knees to Elbows
Post times and subs to comments
Handstands
Workout:
5 Rounds
100 ft. Broad Jump
25 Push up
25 Knees to Elbows
Post times and subs to comments
May 15 class cancelled
The CrossFit class for May 15 at 5:30 pm is cancelled. The class will be replaced on the day before, Thursday May 14 at 5:30 pm. Sorry for the inconvenience, I will make it up to you with a terribly hard workout.
Tuesday, May 5, 2009
Monday, May 4, 2009
May 4, 2009
This week we start a MEBB (Max Effort Black Box) approach. This idea comes from Coach Rutman. It is explained in detail at his site: The Fitness Conduit. The link can be found on the right of this page.
The goal is to get stronger overall while maintaining our cardio-respitory fitness. The increase in strength should makes us all better athletes overall.
Deadlift
5-5-5-3-3-3
Workout:
21-15-9
Box Jump
Hang Power Clean and Press @ 65#
Burpees
Post weights and times to comments.
The goal is to get stronger overall while maintaining our cardio-respitory fitness. The increase in strength should makes us all better athletes overall.
Deadlift
5-5-5-3-3-3
Workout:
21-15-9
Box Jump
Hang Power Clean and Press @ 65#
Burpees
Post weights and times to comments.
Sunday, May 3, 2009
Richmond Fire Beat the Heat 5K
Saturday, June 20, 2009 in Byrd Park.
For more info and to sign up go here: www.richmondfirefightersbeattheheat.org/cms/
Friday, May 1, 2009
May 2, 2009
Today we will practice jumping rope. Hopefully some will get a few double unders.
Workout:
Micheal
3 rounds of
800M run
50 situps
50 Good mornings @ 45# barbell (not enough GHDs for everyone)
Post times to comments
Workout:
Micheal
3 rounds of
800M run
50 situps
50 Good mornings @ 45# barbell (not enough GHDs for everyone)
Post times to comments
May 1, 2009
Today is a little different.
20 Rounds of
5 pullup
10pushup
15 squat
This is a grind, so grind through.
For you Cindy monsters this is 20 minutes or less. For everyone else this is what it feels like to do 20 rounds.
Post time and subs to comments.
20 Rounds of
5 pullup
10pushup
15 squat
This is a grind, so grind through.
For you Cindy monsters this is 20 minutes or less. For everyone else this is what it feels like to do 20 rounds.
Post time and subs to comments.
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