;)
Wednesday, July 28, 2010
Tuesday, July 27, 2010 at 07:57PM NOTE SCHEDULE CHANGES. (All classes will be 45 minutes)- JUST A REMINDER- ONLY 7:15AM ON TUES/THURS/FRI! NOTE EVENING CLASSES CHANGE OF TIMES!!!!!!!!!!!!!!!
Mon-Thurs:
6:15am
12pm, 5:15pm, 6:00pm, 6:45pm, 7:30pm
Tue/Thurs/Fri:
7:15am (only Tues/Thurs/Fri- will be adding these soon for everyday!)
Fri: (only difference is that there is no 7:30pm)
6:15 and 7:15am, 12pm, 5:15, 6:00pm, and 6:45pm
Sat:10:00am, 10:45am, 11:30am
WOD for Wednesday:
Front Squats*
5-5-5-5-5
3 rounds: (rest as needed between set)
1 L-Pull up
2 Toes To Bar
3 Strict Pull-ups
4 Knees To Elbows
5 Kipping Pull-ups
This workout is designed to test your grip. The complex rotates between pulling movements to core movements. Stay on the bar. This is about grip strength and mental toughness. Partner up. Use each other for needed assistance and also to rest in between sets.
Suggested Scaling Options:
Pull-ups- performed with assistance by partner
Toes to Bar/KTEs- Shorten range of motion for Toes to Bar to 90 degrees or knees bent
*Last set aim for 90% of 5 RM as laid out in strength template on Saturday’s posting- Your first couple sets should be a light enough load that you are not doing as many warm-up sets as you would on our other approach prior to our program shift. Be prepared to work up to your 5 RM or if you already have this, please have sets pre-determined prior to class.
“The Spirit of Crossfit” – by Danielle Dionne
The Crossfit Games is a competition to determine the “fittest person on the earth,” however, from many of the athletes’ perspectives and from the spectators’ perspectives it reflected a competition between the athlete and his or herself. By the final workout, athletes were breaking down, frustrated, failing out, crawling on hands and knees to the shaded portions of the stadium beneath the rope. Each athlete was in it together and anticipating the unknown (as the workouts were announced within seconds of 3-2-1 go). As each athlete finished his/her work, they would stand beside each of the other athletes still performing and cheer and encourage one another to the finish. This support was remarkable based on the Games notion that it is an extremely competitive individual competition. This support distinguishes Crossfit from many other individual sports.
Additionally another difference I found can be explained by Josh Everett's (2010 Crossfit Games commentator) comments on the energy of the crowd and its relation to athlete’s efforts. The crowd would go wild for the final heat containing the athletes in the highest ranks, for the athlete in the number one position of the heat, but most of the energy would be for the athletes who were struggling and appearing to need more encouragement. We all have either been in the athlete’s position or as the person cheering in our gym.
This sense of community both exhibited from the athletes that day and from spectators is what distinguishes Crossfit from other sports or fitness programs. Crossfit is evolving into a sport-at the Sectional, Regional Qualifiers, and ultimately the Games-that seeks to test your fitness capabilities (achieved through athletic prowess, intelligent programming, and discipline in diet/lifestyle habits as seen through many of the Crossfit Journal videos/articles on Games competitors). Although as an individual competitor one may define success based on a comparison of the rankings with others, Crossfit is different because we determine success by our individual performance and personal gains.
As Crossfitters, we all understand how performance gains are earned through discipline, determination, sweat, and pain. We appreciate this, seek this daily, and ultimately respect one another for it. The support and camaraderie was displayed at the games, and I see it daily at CF Balance. I wanted to take the time for you to reflect on how important it is to encourage and support one another during the workouts. That may make the difference between that additional repetition, faster time, and greater gains.
Keep on training hard, everyone! Keep up the good work!
Danielle
Announcements:
We will be having Saturday classes!
Reader Comments (19)
Front Squats:
65-85-95-105-110
only did 2 sets of WOD bc had to get to work early today.
1st set: did bent knee instead of L pull ups, was spotted on all pull up sets.
2nd set: spotted on bent knee pull up, then used the blue band for other pull ups and got through all of them. K2E a lil sloppy on this round.
-doing it with a band and having your partner help you by putting your foot in (so you can stay on the bar) I thought went way more smoothly than being spotted the whole time.
Very cool post Danielle!
Gregory and I showed up for the "7:15am Wednesday class"... oops! Did the workout anyway. (Thanks Mark).
FS 5x5- 85-100-110-120-130
Grip WOD: Had trouble figuring out how to do this with a band to transition to non-band stuff. I did:
-1 blue band regular pull up, subbed for the L pull up
-3 blue band strict pullups... then took my foot out of the band.
-2 toes to bar
-4 knees to elbows
-5 kipping pull ups
I had to let go of the bar twice each round. Any suggestions on how to improve grip strength without turning one's hands to hamburger would be much appreciated. People at the office are starting to look at me funny after we shake hands.
Front Squats:
(Using 245# as 5RM)
125-145-175-195-225
Pull-up/Core work as Rx'd
Whats the crossfit/Paleo stance on creatine? I haven't taken it in a few years, but I had really good results, and with all of this strength work I think it would help a lot with recovery.
FS:
95-135-165-195-225-245
Did a 6th set because I wasn't near 5RM
Grip WOD as Rx'd (roughly :20 sec rest between rounds)
Day 35 Burpee challenge
Nice Post Danielle!
Ash-
From paleo guru Robb Wolf:
"For a supplement it is relatively cheap and actually has some good science backing it up. It can increase growth hormone secretion if taken before bed, offers a buffering effect, decreases the likely hood of eschemic brain injury from a stroke, and does seem to enhance strength and power. Make a paleo style diet your foundation and then top it off with the creatine. "
Front squats
90-105-120-135-150
Left hand is still a mess.
5 sets of 20 GHD situps rested about 1 minute between sets
Spent a full 30 minutes foam rolling and stretching afterwards
Front Squats
65-85-105-135-165
Grip WOD
2 complete rds (w/assist on L PU)
1 rd (w/assist on L and strict PU and w/o kipping PUs)
Rt shoulder very sore
Front Squats: 65--85--105--125--145 (PR--though I guess it wasn't supposed to be a PR, oops).
Grip WOD:
Round 1 - Assisted on L Pullup, minor assist on 3rd rep of strict pullups, rest as Rx'd
Rounds 2 & 3 - Assisted on L Pullup and all three strict Pullups, rest as Rx'd
Front Squat:
145-165-175(f@4)-175(f@4)-165
I did the I Dream of Jeanie Grip (real name?).
Grip WOD and I aren't friends. Thanks for asking.
*puts grip on list of things to improve*
6 Miler yesterday, 6 miler today.
Front squats: 155-185-215-245-265
WOD as Rxd- last round was rough.
Worked on butterfly kipping after class.
Also smoked Cristyn in an ab workout.
Ash why are you posing at Cristyn??!!
Front squats: 65-75-85-95-100 (pr)
WOD: Did same strategy Ann J. mentioned with blue band... hands are still a mess from grid WOD
I like your post Danielle!
I was like "holy shit, Cristyn can SQUAT"!
Joey did the following today:
Squats
135-155-175-185, failed at rep 5 @ 195
Grip WOD:
Although I should get a handicap for holding up a buttload of bodyweight, alas, I failed on rounds 1 and 2 after 3 kipping pullups, then failed on round 3 after 1 kipping pullup....soooooo....the real winner was tonight's soundtrack. thanks for the GNR! "Welcome to the Jungle" should make everyone wanna' lift heavy weight.
As awesome as it would be to squat 265 and talk about myself in the third person, um no.
Back squats: 65-75-85-95-100
WOD: Assistance from Kari with strict pull-ups and L pull-ups (subbed bent knees). Got through first round otherwise unassisted. Dropped before kipping on second, and got through third but didn't get over bar on last three kipping.
Did some fun ab/wall ball workouts with Ash and Michael after class. GHDs/wall ball pass with Michael and ab mat wall ball throw with Ash. Smoked is a strong word.
Yeah that was me posting from Crisyn's iphone... sorry for the confusion. Joey, thanks for the sountrack support- Danielle likes to complain about my awesome hair metal playlist.
Chris, thanks for the creatine info. Can you post a good website for most paleo-friendly creatines, best time to take it, etc?
Cope out.
Lucille- how do you ever squat with martinis in your hands? Very impressive.
FS: 95-105-115-125-135
Grip- sucked balls. But doing it to the Final Countdown w/ Joe singing falsetto sort of made everything better :)
Managed to chain 7 HSPUs during warmup (a PR)
Front Squats: 135-145-155-165-170
Got through the first 2 rounds as RXed without an issue, but I ran out of steam with 2 kipping pullups to go on the last round. Picked up the last 2 afterwards and then grabbed my 20 burpee penalty. Good times.
Ash -
I don't have a good site for that. Maybe Kari does. Have you searched the Crossfit main site message board for supplement related topics?
This is where I go frequently for paleo information:
http://robbwolf.com/
FS: 67-75-85-95-105
Pulled my hamstring last week so I took it easy.
Kari assisted on L pullup and strict pullups. The kipping pullups were pretty pathetic... but I tried.