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!

The Push-up

Virtuosity

Quality of Life, Not Leisure

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.

- Possum Living by Dolly Freed.

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

The Grain Manifesto

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:

Overhead Squat 7x1

Compare to 20 Oct 2009

then, legless rope climbs!

February Photos

Getting in line for goblet squats:

Handstand Practice

then, AMRAP in 15 minutes:

3 Handstand Push-ups

6 Pull-ups

9 Knees to Elbows

12 Kettlebell Swings

Schedule: This week, Friday classes switch to 4:30PM and Saturday classes switch to 10AM. Free intro classes have moved to 11:15AM every few Saturdays or so. Next one is on March 13th. 

The March Challenge will be on March 15th. More details to come.

Joey 128" standing long jump from CrossFit Ithaca on Vimeo.