Monday 091123
Last Foundations Class of 2009 starts December 1st with Chad and Alison. Click here to register.
“Elizabeth’s Purse”
21-15-9 reps for time of:
DB Squat Clean, 55/35 lbs
Ring Dips
Post time to comments.
Coach’s Note: The dumbbell squat cleans should be performed with one dumbbell held between both hands with one hand on each end of the dumbbell (this will also work your grip). Dumbbell should be cleaned as close to the floor as possible and should be cleaned to the receiving position. Weight dropped from the top of the lift will not be counted. Athletes must demonstrate control of the bar and must return the weight to the starting position for a rep to be awarded.
Optional Work
Core Strength: 50 Knees to Elbows
Skill Work: Running Mechanics. Practice 3 running drills (ball of foot hops, wall drill, exaggerated foot pull, etc.)
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To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.Operation Phoenix
Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion.
November 22nd, 2009 on 7:42 pm
just a quick plug for any of the lingering (although I think most have been converted) folks who like to do extra running to “get in shape”…
I ran the philly marathon today (sunday) in my second fastest time. The only difference from the other times was that I trained exclusively on crossfit workouts since my last one in January. More details available on my blog (link above) but the short story is that I ran 45 total miles across nine months (as part of the CF workouts only) which attributes to 1.25 miles a week with no run longer than the 5K we did a couple weeks ago. Crossfit keeps amazing me.
November 22nd, 2009 on 7:55 pm
Awesome, Rich! Any advice you have for me is greatly appreciated – running the Athens marathon on Halloween 2010. Hate training the “traditional” way – prefer to save the hours of running to race day…so thanks for the affirmation that it’s “doable” with focus on Crossfit (let me know if you did any of the endurance training that they recommend, too).
November 22nd, 2009 on 8:52 pm
Rich, that is a fantastic story. Thanks for sharing. I’ve run a few marathons myself doing ‘long slow distance’ running, but that was B.C. – Before Crossfit. I’ve barely run outside of CF since joining 8 months ago and have been curious if CF is a sufficient replacement. How much do you think CFE supplemental workouts would have helped? Hey Jay, you ran the MCM recently, did you do only CF?
November 22nd, 2009 on 10:30 pm
Congrats, Rich!
I only run for fun, now, and when I do, I feel stronger and less winded, than ever before. But, I do notice that my joints get sore sooner. Maybe I’m running harder, because I’m stronger and less winded? or maybe my joints just aren’t used to the pounding, anymore. Either way, you might consider working some CFE-style running into your training plan.
November 23rd, 2009 on 12:07 am
Congrats Rich!
Just wondering how many times a week were you training?
November 23rd, 2009 on 6:50 am
9:24
Did dips on two boxes (feet on box)
Hint: don’t use the silver dumbbells. They are slippery and hard to hold. I finished using the 35# ones, after switching from a metal one to the rubber one.
November 23rd, 2009 on 8:08 am
Couple thoughts:
a) I definitely think CFE would of been helpful. My gut is that crossfit is sufficient enough for 10Ks, 10 milers, and half marathons as I was still feeling incredibly strong and fast. However, there is definitely something to be said for the interval training on the specific area you are trying to prepare for (i.e. running) to prepare you for the grind of longer distances. Would love some of the coaches input here on the effectiveness of CFE and, if possible, for what distance events it can be really beneficial for?
b) Andy – I have been pretty good about doing WODs 4-5 times a week since I began crossfit last year. Oh, and I averaged about 30-35 PCF blog posts a week too over that timeframe mostly mocking the Mikes and Scott.
November 23rd, 2009 on 8:43 am
8:56
55# dumbbell
blue band ring dips
November 23rd, 2009 on 9:19 am
Rich, Nice work! Very impressive.
My write up for the Marine Corps Marathon is linked at my name. I did CF and CFE for the whole training and it turned out very well, no regrets. Approximate average of 5miles a week or less.
From what I learned at the Cert, CFE is tailored to your race distance. If you want to run a marathon, you train with that plan, if you want to run a 5k you chose that one. Most of the CFE WODs would be the same with respect to distance, but once every four weeks or so you’ll do a longer run that is no longer than 13.1 miles. Some interval workouts for longer races are longer as well. A common theme in programming has options for what race you’ll compete in, for example:
Short Course: 6 x 200m, 30 second rest in between efforts
Long Course: 6 x 400m, :30 rest in between
Ultra: 6 x 800, :30 rest in between.
something like that.
November 23rd, 2009 on 10:00 am
8:52 rx’d
November 23rd, 2009 on 10:42 am
Does anyone have the link to the Bacon Stuffed Turkey Recipe?
November 23rd, 2009 on 10:52 am
Quick update on our schedule this week:
Wednesday:
No evening classes (5-8pm)
Thursday:
Closed
Friday:
10 am and 11 am WOD only
Saturday:
Resume normal schedule.
Hope everybody has a good Thanksgiving.
November 23rd, 2009 on 11:03 am
Nice time Mike G.!
Rick – here’s the recipe:
http://abcnews.go.com/Entertainment/wireStory?id=9075138
November 23rd, 2009 on 11:14 am
Rich,
Awesome job. I agree with you completely about training and can confirm that CF has improved my running and endurance a lot. I don’t run outside of the gym at all and just rely on the WODs.
November 23rd, 2009 on 11:29 am
6:11
55#, blue band
November 23rd, 2009 on 11:34 am
Rich – nice work! Congratulations!
Yes, also basically only did CF for my training. I still ran but usually only 5 miles at a pop though I did two 12 mile runs before the marathon. My time was my fastest marathon to date (3:37 vice 3:43, 3:51 and 4:00). I trained a ton for the middle two using traditional distance runs but didn’t train at all in any way for the 4:00 one.
The only hiccup I had this year was I did totally crash and burn at mile 23. Before I was on pace for 3:25 or so. So I’m going to run another one and this time I’ll do CFE layered in with CF but I won’t do any gratuitous running. I really think that’d nail it and I’d finally get my goal of a sub 3:30.
November 23rd, 2009 on 12:06 pm
7:22
25# and blue band. Looking back, I think I could have done 35# but knowing I would use a band, I scaled the db and 21-15-9 is always rough. I am prepared to get after it next time!
Rich S.-impressive! I’m thinking of running a 10K on Thanksgiving with my family and I haven’t done any additional running since I took up CF and I hope to smoke everyone. I might be self medicating with booze by then and unable to motivate since I am hosting Thanksgiving and my parents will have been at my house since Saturday.
November 23rd, 2009 on 12:35 pm
hey Rich, nice job! If you’re interested in learning how to program for your races of different distances using CFE let me know. That’s what I do! :O)
November 23rd, 2009 on 1:08 pm
8:07
DB squat clean @ 30#
Ring dips w/ blue band
(next time go for 35# DB)
November 23rd, 2009 on 1:13 pm
6:30 with 35lbs and 2 red bands
November 23rd, 2009 on 1:30 pm
Tes –
I’ll be taking you up on that one of these mornings! I need to learn how to “read” their pages…
Thanks!
Heather
November 23rd, 2009 on 2:25 pm
8:57 Rx’d
November 23rd, 2009 on 2:27 pm
Mike H- email me at kassandra dot mckenzie at gmail
please and thank you
November 23rd, 2009 on 2:43 pm
7:59 with 35# and 2 red bands
November 23rd, 2009 on 6:55 pm
Alison,
The bacon is awesome! I’m eating it right now. Mmmmmm bacon!
November 23rd, 2009 on 7:13 pm
9:35
35# and blue band.
November 23rd, 2009 on 7:38 pm
4:58 with 70#
November 23rd, 2009 on 7:39 pm
9:15
25# and blue band
November 23rd, 2009 on 7:46 pm
8:53 with 35lbs and 2 red bands
November 23rd, 2009 on 8:03 pm
Oh, and thanks to Vaughn…his great tips helped me kick up to my first handstand hold!
November 23rd, 2009 on 8:07 pm
4:27 as rx’ed
November 23rd, 2009 on 8:09 pm
8:59 rx’d.
Way to crush it penguin!
November 23rd, 2009 on 8:13 pm
DB Squat Clean, 55 lbs
Ring Dips w/Blue Band
7:00
Paul – you rocked it.
November 23rd, 2009 on 8:16 pm
10:46 with 55# & 1 Red band for Ring Dips
November 23rd, 2009 on 8:38 pm
Joe — excellent!!
If anyone else needs bacon, ground beef/lamb/pork, or other various meats this week, let me know — we seem to have had an email ordering snafu. I have some extra stuff in the freezer here.
November 23rd, 2009 on 8:39 pm
8:20 with orange band, then two orange bands
I hate you Mike H and your crazy ring dip ability.
November 23rd, 2009 on 8:40 pm
And awesome work Kelly!
November 23rd, 2009 on 8:44 pm
6:58 as rx’d
November 23rd, 2009 on 9:00 pm
7:46 rx’d.
Should have gone heavier on the cleans….ring dips however totally screwed me. But they were good to do because that is a goat of mine!
November 23rd, 2009 on 9:02 pm
10:21 w/ rx’d db and green band dips
November 23rd, 2009 on 9:06 pm
At men’s rx’d weight (55#): 13:2X. Damn you, ring dips.
November 23rd, 2009 on 9:09 pm
8:22 with 45lbs
Followed up with 50 knees to elbows (or at least in that general vicinity!)
November 23rd, 2009 on 9:31 pm
10:30
Did first 12 cleans at 35#, then scaled to 30#.
Ring dips with blue and black bands.
Brutal!
November 23rd, 2009 on 9:43 pm
Kassi- that’s what happens when you call me the fat kid- well that and when I count by two’s…
November 23rd, 2009 on 9:50 pm
Mile run in 7:00
OHS 2RM @ 175 (lower back was toast from the run)
Couplet from hell: 42 reps @ 115lbs
November 23rd, 2009 on 9:52 pm
9:59 w/ 70lb db…ran out of the 55′s. 70 was tough.
November 23rd, 2009 on 9:55 pm
10:15, 35#, red band
November 23rd, 2009 on 10:00 pm
55# and red band(s)
No idea on time.
November 23rd, 2009 on 10:24 pm
13:18 with 50# DB.
This showed me that I’ve been neglecting metcon.
November 23rd, 2009 on 10:27 pm
10:55 rx’d
November 23rd, 2009 on 10:32 pm
5:26 as rx’d
November 23rd, 2009 on 10:53 pm
6:58 mile run
2RM OHS = 135 (which is close or equal to my last 1RM)
10:14 couplet @ 95# (39 reps)
November 23rd, 2009 on 10:54 pm
And a late congrats to Rich S. on his marathon!
Why am I still at work?
November 23rd, 2009 on 11:10 pm
11:10 rx’d – although I probably didn’t have full ROM on the last couple ring dips.
November 24th, 2009 on 6:55 am
9:00 55# and red band for most dips.
November 24th, 2009 on 8:50 am
7:55 rx’d have been adjusting my carbs so gassed on this way before I ran out of strength.
great job on the handstand Kelly!!
November 24th, 2009 on 11:30 am
6:38 (1st two rounds of dips w/ 2 red bands, then 1 band for the last)
November 24th, 2009 on 12:32 pm
8:36 RX’d. The DB cleans were my weakness.
November 24th, 2009 on 3:25 pm
6:20 Rx’d
November 24th, 2009 on 9:20 pm
8:01
35#, black and red bands