Friday, January 30, 2009
Although this move has little real life application....other than we get to lay down during it and that is always nice....it is useful for developing strength that does relate to more useful moves. So we'll offer up one morning a month to flat bench. Any more than that and we should all just go get our shoulders operated on in advance. Bench press is the leading free weight injury move out there other than stupidity.
You'll be surprised at how seemingly small of an effort this is, that when melted with the entire scope of the Crossfit month, your bench numbers will go up. As an added bonus, occasional focus on the flat bench will bump your overhead press numbers and add to the ability to keep mid-line stability in nearly all other Crossfit movements. Those high rep push ups, ring dips and even the kipper pull ups will benefit from tomorrow.
After that, we'll drill the clean movement with particular focus on the scoop and high pull micro techniques that will get your numbers up. These are laser fast moves that do not get much attention when drilling. Should be fun. EZ Street will be along to remind us that at a buck 50, athleticism can do amazing things.
Thursday, January 29, 2009
Wednesday, January 28, 2009
Tuesday, January 27, 2009
Monday, January 26, 2009
Sunday, January 25, 2009
Above: Mad Max getting strong on a Saturday morning....very nice. Mushy shoes even!
Below: Oh my....the Universe suggested a late change in Saturday evening's plans. So, flex, roll, shift and adjust. Lemons became T-Bones and suddenly there I am chillin' with Marc Brussard at the Showbox....full house and lively crowd. Not a bad way to roll. I love Seattle music. Sorry for the low sound quality.....enjoy.
Saturday, January 24, 2009
Friday, January 23, 2009
Thursday, January 22, 2009
Wednesday, January 21, 2009
Thanks to Crossfit for the video. Looks like an Everett session.
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips155 pound Power clean 9 reps
18 Ring dips155 pound Power clean 6 reps
12 Ring dips155 pound Power clean 3 reps
6 Ring dips
Scale this bad boy if you are unaccustomed to big weight reps. Ring dips are exponentially harder than the ones your drill instructor taught you at boot camp. Use bands or jumpers....however....get the reps done.
If you did it as prescribed in under 25 minutes...you are a stud.
Under 20 minutes you are a stud's stud.
Under 15 minutes you are a stud's stud's stud. Imagine that!
Under 10 minutes and you are a top Crossfitter.
If you worked hard.....you are an Alley Cat.
Ice is cool. Heat hurts.
Post your times.
Tuesday, January 20, 2009
You can find this without the help of Crossfit under "Glumbert.com". It is the top post on Monday January 19, 2009 (yesterday) under Stay at Home Dad. Study this and learn well. This guy rocks.
Monday, January 19, 2009
Everett was stunning this morning at 7:30am. Loved it and thought I'd share it with you. The Janitor has more summits than his aging memory can count on this little NW gem. Notice the green lights.....it was already a good day!
Some of you are wondering how you might predict Crossfit Everett's workouts. This link below has been helpful to me. After watching you may decide you can do this at home for yourself.
He is crazy nuts about proper form. Be ready to learn from this mad fitness guru.
Saturday, January 17, 2009
Friday, January 16, 2009
Thursday, January 15, 2009
7 sets / One rep.
The Dead lift is about strength. It is a long slow pull. The Power Clean is about using that strength with lightning speed. Strength + Speed = Power. Power output = Intensity. Intensity is where the secret to our success lives.
Today is about Power. Come ready to explode.
Wednesday, January 14, 2009
Tuesday, January 13, 2009
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able. Scale as needed.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Monday, January 12, 2009
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. I am a little surprised no one took the 20lbs vest to finish this.