Clean and Jerk 85% 3x3
then, AMRAP in 6 minutes:
6 heavy dumbbell Clean and Jerk
6 pausing hanging leg raises (no kip toes to bar, pause with toes or shins on bar 1 second)
To Train Rotation, Resist Rotation
A little sport specific training; Inish doing bike sprints in yesterday's Tabata intervals:
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Have you checked out some of the videos at sicfit.com? Chris Spealler explains the "Bar Muscle Up", Rob Orlando does a 300lb thruster, and Sic Style.
P.J. sumo-deadlifting yesterday:
Deadlift 5x5
We're not going to the weightlifting meet this Saturday. Classes are on as per usual.
Back Training for Weightlifting - Greg Everett
Stretching. After every workout:
Turkish Get-up 5x3
then, 3 rounds for max reps of:
Sandbag cleans - 1 minute
Ball slams - 1 minute
Plate thrusters - 1 minute
Russian twists - 1 minute
Rest - 1 minute
Jane looking tough and classy doing push-presses:
Push Press 3x3
then, 20, 16, 10, and 6 reps for time of:
Dumbbell Power Snatch (off the deck)
Pull-ups (if you can do chest to bar pull-ups, do them)
Weightlifting meet: Please let me know today if you want to go to the meet in Horseheads this Saturday!
Can you spot Wendy and Mark in this picture? Check out the bigger version on www.crossfit.com. Congratulations!
Rest Day!
The March Challenge will be on March 15th!
All Other Things Being Equal: The CrossFit Fairness Doctrine
Front Squat 3x3 @ 85% or max effort
then, a conditioning workout to be decided by the weather.
We run. No, we don't jog. Jogging is a dull, boring, futile pastime. The proof of that last statement is that of the vast horde of joggers spawned by the fad of a few years ago, about 99% are back in front of the boob tube with a beer can in their hand. Joggers quit - runners don't. There are men in their sixties and seventies still competing in age group races. Although jogging has merit as a conditioner and warm-up for running, a steady diet of it can be depressing.
Running, on the other hand, is exciting - a form of socially acceptable violence. When you feel that adrenalin surging though your veins, you know what it means to be alive! When you recover from a good work-out, you feel clean. Weight-lifters and rowers say the same thing about their exertions.
Daddy tried to give up running once and found himself getting moody, gloomy, irritable, and having thoughts of sickness, purposelessness, futility, and death on his mind all the time. He could have tried transcendental meditation or patronized one of those two-bit gurus who abound lately, or found Jesus, or bought health insurance, but he didn't. He simply went back to running.
A few weeks of serious practice and Chris got his butterfly kip:
Chris butterfly kipping in Cindy from CrossFit Ithaca on Vimeo.
Snatch - skill practice
Today, Friday classes switch to 4:30PM, tomorrow, Saturday classes switch to 10AM.
The Olympic-Style Press by Bill Starr
The Prodigal Chain - Greg Everett
Srikant grinding out a heavy press:
Press 5x3
Compare to 29 Oct 2009
then, four sets of 3-minute “Cindy” sprints (5 Pull-Ups, 10 Push-Ups, 15 Squats) – Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed. From CrossFit Invictus.
Weightlifting meet in Horseheads on March 13: Please let me know if you are going to the weightlifting meet by Monday March 8th so that we can plan ahead! Looking to get a group of at least 4 people to make this possible.
Schedule: This week, Friday classes switch to 4:30PM and Saturday classes switch to 10AM.
Petite chasing his own bodyweight on overhead squats:
Clean 80% 5x3
Clean Pull 90% (of Clean) 5x5
then, AMRAP in 6 minutes:
12 box jumps
24 double unders
Weightlifting meet in Horseheads! On March 13th there will be a USA Weightlifting sanctioned meet at the Elmira Fitness Center in Horseheads. I want everybody to go! This is a great entry level weightlifting meet, it will be very small. It is at a cool new gym, and there will be lifters from all different levels here. Additionally there will be a few great coaches there to help guide you through your first weightlifting meet, explain the rules, and get you ready to lift. Weigh in for the meet will be at 8AM. There is no registration fee for the meet, but you will have to pay $40 for a years USAW membership, registration will be on-site. If 4 or more people would like to participate in this meet, we'll cancel Saturday classes and take a CrossFit Ithaca group down to represent! Everybody at the gym is capable of performing the competition lifts well, but even if you don't want to lift, this is a great opportunity to see some great lifting and learn how a weightlifting competition is run. For those who want to attend, we'll have a meeting to go over the fundamentals of lifting in a competition the week before. Be un-scared. Try new things! Let's go!
Schedule: This week, Friday classes switch to 4:30PM and Saturday classes switch to 10AM.
Michaël making quick work of the climbing rope:
Friday, March 12, 2010 at 7:41