Day 28 of the 100 Day Push Up Challenge
With out a doubt Saturday’s Yoga was a huge success. Christina guided a group of 14 through a Hatha Vinyasa flow. I saw more than a few Crossfitters who don’t blink twice at Fran contort their faces trying to maintain a pose and breath at the same time. Thank you to all those attended and a special thanks to Christina who will no doubt be back at CFRL for more classes.
Day 27 of the 100 Day Push Up Challenge
Over the last week or so you may have noticed few changes at the “Box” In addition to the foam rollers for massage work and the large Record Wall for writing down personal records for everyone to see a new pull up bar has been installed across the roll up door opening. We are kind of like AT&T….more bars in more places.
Aside from looking really cool it has started a bit of a trend and that trend is Bar Muscle Ups. A truely functional movement it allows us to surmount any obstacle we can get our hands on. Naturally what do you want to do when you finally get one of these bad boys? Do more and do them consecutively.
The bar was set pretty high when Cotton Mouth Joe ripped off 4 consecutive bar muscle ups during a post 5K play session on Thursday. Word of Cotton Mouth’s achievments spread faster than ring worm on a High School wrestle team. By 10:00am Friday morning Coach Hosey had hauled himself up and over the bar no less than 7 times in a row. A marvelous accomplishment especially if you know Coach’s true age. Never to be out done, Jason and Rocky set their sights on bar muscle up glory. It was a back and forth battle. 3 each, then 4 and 5. Jason finally pulling even with Coach with 7. Rocky chalked up one last time and started in on what was sure to be a record beater. Sailing easily through reps 1, 2 and 3 and then return pull for number 4 I heard a sound that was one part squish and one part pop. A second later Rocky drop to his feet and looked at the palm of his right hand as if it owed him money. When he raised his hand to show us it looked he had taken a cheese grater to his palm. He completely peeled off the even the palm print. Next time you see Rocky ask him to see it.
Today we are happy to welcome Mrs. Christina DiSarro to CFRL. Christina has been teaching Yoga classes for the Park and Rec Dept. and other lesser Gyms in the area for sometime and will sharing a power version Yoga with us. Thanks in advance to all the attendees. We hope you enjoy it.
Day 26 of the 100 Day Push Up Challenge
Push Jerk 1-1-1-1-1-1-1 reps
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One mile bomb suit run
Day 25 of the 100 Day Push Up Challenge. You are officially one-quarter of the way. Pat yourself on the back and then drop and give me 25…
If you plan on attending this Saturday’s Yoga class and have not signed up yet please do so. If you have a Yoga mat bring it with you, if not a large towel will help. As always water will be provided. The cost of the class is $3.50.
Ready to try a Paleo Kit? Let one of the trainers know and they will be happy to get one for you. They are $5.00
Run 5K
Day 24 of the 100 Day Push Up Challenge
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
Scale load for Push press as needed
Post time to comments.
CrossFit Level 2 and Level 1 Certification Seminars: CrossFit Effects, Sydney Australia and CrossFit Level 1 Certification Seminar: RCMP Montreal Canada
Day 23 of the 100 Day Push Up Challenge
We all know that just doing the WODs is not enough to develop elite fitness. Attention to your diet is the second most important thing you can do to be successful. Our society has made it all too easy to roll through a drive-thru and get something something cheap-easy and quick. This will obviously leave holes in your game. Crossfit’s recommendation to “eat lean meats, nuts and seeds, some fruit, little starch and no sugar” is the key to performance gains. So how do we eat for optimum health and performance when short on time and there’s a Double Whopper value meal calling your name? Enter Paleo Kits…
Please note: Our meat is not sugar-cured and contains no preservatives, and therefore has a much shorter shelf life than most commerical beef jerky sold in stores. If you want to keep it for more than a week, we recommend that you store it in a refrigerator.
We now have a small supply of Paleo Kits. They are the large kits and are 376 calories each. They are already figured to the Zone porportions active Crossfitters need. 4 blocks of protein, 2 blocks carbs and 7 blocks fat. They are $5.00 each.
Front squat 3-3-3-3-3 reps
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Sailor in Kabul
Day 22 of the 100 Day Push Up Challenge
“Joshie”
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
“Clean Faults” by Mike Burgener - video [wmv] [mov]
Day 21 of the 100 Day Push Up Challenge
Rest Day
Royal Marines
Day 20 of the 100 Day Push Up Challenge. Congrats you are 20% of the way! Big Deal….stay with it! You have done 208 Push Ups so far during the challenge.
Another reminder about our Yoga class coming up next weekend. We have 14 already signed up. The more attendees we have the cheaper it is for everyone.
Warm Up “A”
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 080117.
CrossFit Certification Seminar - 1st Canadian Mechanized Brigade Group Edmonton, Alberta
Day 19 of the 100 Day Push Up Challenge
For time:
50 Ring Dips
Run 400 meters (Sub 200 meter Row)
50 Push-ups
Run 400 meters (Sub 200 meter Row)
50 Handstand push-ups
Run 400 meters Sub 200 meter Row)
Push-ups are honest push-ups. Handstand push-ups are “nose to floor”.
Post time to comments.
Compare to 071028.
Squat Corrections, CrossFit Kids - video [wmv] [mov]