Front Squat - find a new 1RM

Compare to 8 Feb 2010

Linna Dolph Glass Studio!

Red Bull Crashed Ice Race!

Red Bull Crashed Ice course construction

A good stretch for your lats:

Rest Day

CrossFit Happy Hour: Hang out after class on Friday, March 26, or swing by at 5:30 to enjoy a drink, some snacks.

On Saturday, March 27, we'll do one of the NY/NJ sectional workouts in the 10AM class.

April 10 2010, 5K for Kidneys at Cass Park

Rest Day Reading:

Improve your posture!

Resistance training in overweight women on a ketogenic diet conserved lean body mass while reducing body fat

Insulin is a doorman at the fat cell nightclub, not a lock on the door

The importance of being unpredictable

Show up, lift things

Getting strong:

Jerk - heavy single

then, five rounds for time of:

Max Reps Pull-Ups

Broad Jumps (5′/6′)

Complete 30 total reps each round. So, if you do 20 pull-ups on your first set, you must do 10 broad jumps before returning to the pull-up bar; if you do 10 pull-ups, complete 20 broad jumps before starting the next round. If you can easily perform more than 30 consecutive pull-ups, drop on 29 and do your 1 broad jump before returning to the bar for your second round of max reps pull-ups. 

This pretty much sums up yesterday:

We're going off schedule here to take advantage of the beautiful weather:

Four sets for max reps of:

60 seconds of Kettlebell Swings

60 seconds of Rest

120 seconds to Run 400 Meters

60 seconds of Double-Unders

60 seconds of Rest

From CrossFit Invictus

PaleoKits! Email me today if you want to order.

Fish Oil Calculator!

"So, what do you do for fun?"

Thursday Night Tire Flips! from CrossFit Ithaca on Vimeo.

Back Squat 5x5

Compare to 23 Feb 2010

then, ring work.

Email me by Friday if you would like to order PaleoKits!

Hula-Hooping! 

Why a Big Mac Costs Less Than a Salad

"You want me to do what!?"

3 x max Deadhang Pull-ups

then, "Diane"

21, 15, and 9 reps for time of:

Deadlift 225lbs

Handstand push-ups

Compare to 31 Oct 2009

Videos: Dizzy Diane, Pat and Annie do Diane, Roaming Diane, CrossFit Kids do Diane

Here's my dad, coming to the gym to do his squats, like all good trainees:

Power Snatch 80% 5x3

then, 30, 20, and 10 reps for time of:

Hip Extensions

GHD Sit-ups

Double Unders x2

Faces of Frustration, Agony and Disappointment

Slow motion videos from the Arnold Classic

Farmer's run:

March Challenge!

The Limbo King!

Can you see the steam rising off of Srikant after an early morning Tabata this?

Rest Day!

New photos up - 1st half of March 

March Challenge: The March challenge will be tomorrow! Please be prepared to go outside (briefly) rain or shine.

Paleo Kit Order: We'll be placing a bulk order of these late this week. Check out paleokits.org and email me with what you would like to order. All profits from Paleo Kits go to Steve's Club a non-profit CrossFit affiliate for teenagers in Camden, NJ.

CrossFit Happy Hour: Hang out after class on Friday, March 26, or swing by at 5:30 to enjoy a drink, some snacks, and talk smack about how good you're going to do in the . . .

Mock Sectionals: On Saturday and Sunday, March 27 and 28, we'll run the same workouts as the New York/New Jersey sectionals. More info on times and sessions to come when we find out how many workouts there will be. 10AM class will run as usual and may be one of the workouts.

A Vote for CrossFit

Common Sense Workout Tips

How Light Affects Our Sleep

Caption contest:

Front Squat 90% 5x1

then, "The Bends"

10 Thrusters at 135lb/95lb

20 Thrusters at 95lb/65lb

40 Thrusters at 45lb/33lb

80 air squats

Compare to 9 Sept 2009

Rob winding up for a ball slam: