ThreeRivers CrossFit

Deadlifting for Dummies

2012-02-02T16:48:00.003-05:00

82 yr old woman deadlifting. If she can, so can you.

Our next seminar will be "Deadlifting for Dummies" or "by dummies" since I'm teaching it. Either way, come learn how to lift things off the ground safely and efficiently. I promise, we'll have less talking and more doing than we did last month.

Hope to see you there.

When: Monday, Feb6th @ 7PM

Where: Steel City Rowing Club

101 Arch Street

Verona, PA 15147

Jan 30-Feb 5

2012-01-29T22:52:00.004-05:00

WOD#1

3 of 5 Back Squat
"Death by Pull-ups"
With a continuously running clock, do 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute... until you are unable to complete the number of pull-ups within the minute. (You can break up the reps and come down, change your grip, etc. as long as you finish inside of the minute, the workout continues.)

WOD#2

3rnds:
KB Farmer's Walk Down and Up Stairs
7x Verticle -> Horizontal Extensions
7x Ring Dips

WOD#3

3 of 5 Back Squat
3rnds:
500m row
20x Burpees
Rest- 1min

Jan23-29

2012-01-22T20:19:00.001-05:00

WOD#1
3 of 5 Back Squat
5rnds:
7x Ring Dips
7x Wall Ball

WOD#2
21-15-9
Pullups
Box Jumps
Back Extensions

WOD#3
3of 5 Back Squat
3rnds:
25 Burpees
1min rest

Jan16-22 WODs

2012-01-16T10:46:00.001-05:00

This week we will continue to work on the back squat. You should be able to move up in weight pretty much every workout. When I start seeing people plateauing on their progress, we'll adjust the rep scheme, but for now 3 sets of 5 is a great place to get in some quality reps to facilitate the neurological adaptation, as well as the physiological.

WOD#1
3 of 5 Back Squat
3 of 5 Dragon Flys
Rest 3-5 min between each set.

WOD#2
8x
Sandbags over the box
Go over the box
8x Pushups

WOD#3
3 of 5 Back Squat

Then-
3rnds:
5xPullups
10x Twisting MB Throws Right Side
5x Pullups
10x Twisting MB Throws Left Side

Jan8-14 WODs

2012-01-10T15:49:00.002-05:00

Sorry, I didn't get to make the videos this week.

We did the back squat/ nutrition clinic Mon night.

WOD#2
Back squat 3 sets of 5. Based on what we saw at the clinic everyone still needs work. If you can keep your back straight, heals on the ground, body relatively upright, and get your hips parallel with your knees, go ahead and throw some weight on. If you can't take all 3 sets to really focus on form and to focus on those requirements I just described.

Then: 3 rnds: 500m row, 15 pushups

WOD#3
Back squat 3 sets of 5. Based on what we saw at the clinic everyone still needs work. If you can keep your back straight, heals on the ground, body relatively upright, and get your hips parallel with your knees, go ahead and throw some weight on. If you can't take all 3 sets to really focus on form and to focus on those requirements I just described.

Then:
15-12-9 reps of
-box jumps (using a box height you are comfortable with, jump up and step down from the box. Stand all the way up at the top. If you can't jump on the box just step up and step back down.)
-Medicine Ball Soccer Throws
-Ring Rows

Let me know if you have any questions. I'll get the videos up again for next week's WODs.

Don't Know Squat?

2012-01-05T16:13:00.001-05:00

Anatoly Pisarenko

I'll be running another class on Monday Jan 9th at 7PM at Steel City Rowing Club.We will cover two of the most important things we can in the area of fitness, the back squat and nutrition. This is a great chance to learn how to do one of the most essential movements in the gym and in life in general.

The Asian Squat

For nutrition, I try to keep it very simple and easy to understand, but effective. Many people "in the know" will tell you that nutrition is the single biggest thing you can do to impact your health.

No need to sign up ahead of time. Just show up ready to work out. It's only $3 for SCRC members and Verona Residents, and $6 for others. Come check it out.

Boathouse Address:
Steel City Rowing Club
101 Arch Street
Verona, PA 15147

Telephone:
412.828.5565

Remember, "Mo squats, make you Mo Betta!"

Jan1-7 WODs

2012-01-01T22:58:00.004-05:00

OK everyone, here are the workouts for this week. Videos and descriptions will be added soon. Let me know if you have any questions.

WOD1-
20 Air Squats
10 Pull-ups
15 Air Squats
8 Pull-ups
10 Air Squats
6 Pull-ups
5 Air Squats
4 Pull-ups

WOD2-
3 sets of max reps Ring Dips
2 sets of max Knees to Elbows

WOD 3-
3rnds:
500m row
15x Ball Slams
Kettle Bell Farmers Walk down and up the stairs

Post any questions and your results to the comments.

Daily 9 Warm-up

2012-01-01T22:54:00.000-05:00

In the Marine Corps, we have "The Daily 7", a series of calisthenics that make for a good little workout appropriate for large group workouts and intended to be done regularly to build strong, healthy bodies. I wanted to make a daily 7 for us to use as a warm-up. Unfortunately, there are too many movements that I consider essential, and a ton more that I still consider useful, but you have to draw the line somewhere. So, this is the "Daily 9 Warm-up".
1. Joint Rotations
-Neck- 10x each direction
-Shoulders- 10x each direction
-Torso Rotations- 5x each rotation
-Hip Rotations- 10x each direction
-Knee Rotations- 10x each direction
-Ankle Rotations- 10x each direction
-Wrist Rotations- 10x each direction
2. Shoulder Complex
-Scarecrows- 15x
-Bar Pass Throughs- 10x
-Egyptians- 10x
3. Twists & Wood Choppers- 10x each
4. Spiderman Stretch- 10sec each position- twice
5. Squat & Reach- 10x
6. Scorpions
-Supine- 5x slow, 5x fast each side
-Prone- 10x each side
7. Over/Under Fencce- 5x each side
8. Plank Complex
-Straight Arm Pushups- 10x
-Side Hip Raises- 10x each side
-Bridge & Reach- 10x each side
9. Knee Tuck to Lunge & Twist- 5x each side

You should have a little sweat going at this point and be ready for the WOD. This is also something you can do on rest days to keep your body loose and moving well.

Squats & Swim

2011-06-02T16:29:00.003-04:00

Back Squat

3x 230lbs

3x 245lbs

3x 260lbs

Swim

4x100m w/30sec rest

1:35, 1:47, 1:49, 1:53

3x200m w/ 1min rest

3:52, 3:39, 3:40

Spent some quality time on swim technique. Thanks to Kevin McLaughlin the Aquatics Director @ Pitt for taking the time to watch my stroke and give me some direction on cleaning it up. They have a sweet underwater video system to watch technique. We took my stroke per length from 21 strokes to 15. Once again the value of having a professional coach really makes all the difference.

Run 2x 15min on: 2min rest

2011-06-01T13:17:00.002-04:00

My buddy Joe and I ran this in the AM. I'd like to get more than 4miles in 30 minutes, but it is a hilly course, so I'll take how I did. This was a nice one to work on some faster pacing for a little longer time than just short intervals.

Bike 3rnds: 7min on: 3min off

2011-05-31T12:02:00.002-04:00

Did this at the Highland Park Reservoir this morning. I still need to get better at the aero bars and changing gears though my Cervelo P2 is absolutely beautiful.

How do you celebrate Memorial Day?

2011-05-28T10:10:00.002-04:00

Is this Monday going to be all about BBQ and picnics and time with your family? There is nothing wrong with any of those things, but I’m going to take some time on Monday to remember those who have given their lives in the name of the freedom to enjoy that time and who’s families will be missing their presence maybe a little more on this holiday than on all the other days they go on missing them. In particular, I’ll be remembering one of my Marines from Afghanistan whom we lost last year, LCpl Abram Howard.

If anyone wants to join me, I’ll be at the Highland Park Reservoir at the pullup bars by the Super Playground @ 9AM on Monday.

LCpl. Abram LaRue Howard, 21, of Williamsport, PA died Tuesday, July, 27, 2010, in the Marjeh district of Helmand Province, Afghanistan, while serving his country in the U.S. Marine Corps training police and fighting terrorism in support of Operation Enduring Freedom. He is survived by His father and mother, Bart and Connie,his brother Alex, his sister Olivia, his maternal grandparents, and a host of aunts, uncles, and extended family who will be missing him dearly this weekend.

“Abe”

21x L-Pullups

100yd sprint

3x Burpees

100yd sprint

18x L-Pullups

100yd sprint

6x Burpees

100yd sprint

15x L-Pullups

100yd sprint

9x burpees

100yd sprint

12x L-Pullups

100yd sprint

12x Burpees

100yd sprint

9x L-Pullups

100yd sprint

15x Burpees

100yd sprint

6x L-Pullups

100yd sprint

18x Burpees

100yd sprint

3x L-Pullups

100yd sprint

21x Burpees

100yd Sprint

The Pull-ups are because he is a Marine. The Burpees are because of his wrestling background. The sprints are because he was a football player.

A Success Story

2011-04-01T14:51:00.005-04:00

3 days isn't a lot of time to change someone's life, but I had that chance this week. I get a call on Tuesday, "Dude you gotta help me." My friend Brian had just come up short on his PT test applying for the Pittsburgh Police Department.

Me- "When are you retesting?"

Brian- "Friday"

Me in my head- "Ughhh, how the hell are we going to do this?"

Me out loud- "All right lets get started"

Obviously 3 days isn't a lot of time to improve fitness, so technique was the only way we were going to get this done.

Brian met me and I introduced him to CrossFit Endurance running. I taught him drills to teach his body how to do the technique properly and I gave him homework over the next few days. This included plenty of time repeating the drills, mobility work from www.mobilitywod.com, and just enough sprinting to get him used to moving fast while using the new technique.

How'd he do? Check out the video:

He was almost in tears of relief when he came across the finish line and they told him he passed. I had been thinking about all the time and money I've spent gaining the knowledge and experience I have in the strength and conditioning field. Between certifications, seminars, and a college education it adds up. Moments like the one today make me realize that it's all been worth it. Changing lives is why I'm in this game and I'm thrilled that I had the chance to do that this week.

Changing Lives!

2011-03-23T23:08:00.001-04:00

Hey everyone,

Even though the gym is closed, I decided to still make some posts on here from time to time about the fitness endeavors I have going on.

The most exciting one is that I’ve been training my Mom. She is has never been athletic in her life and is overweight. She was really afraid to workout with me, but I finally guilted her into it. We’ve been working out for about a month now and I can all ready see the results. We are going to have to work on the diet more to make significant results in the weight loss arena, but her ability to move has really sky rocketed. We’ve done squats, deadlifts, push ups, pull ups, presses, agility drills, and medicine ball drills. Sounds pretty intimidating right? Well, everything has been scaled. She uses the Smith Machine to help with balance on the squats and she does box squats. She puts the bar down at lower rib cage level for her pushups, and up a little higher for body row pull ups. She calls them “fake” but I’m really happy with her results in such a short time. I can see that even her quality of movement has improved, as in she moves more smoothly as she’s doing the exercises. I also had her working on standing on one foot with a bent knee and it was too much when we started. Today, I had her put one foot up on a step so she could keep using the back foot for balance and to take some of the weight off the lead leg. She ended up not needing balance assistance and pushed off the back foot to just stand on the lead foot. There is no way she could have done that two weeks ago. I’m so excited to see the progress she is making. She’s excited to. She invited one of her friends from work who is having trouble with some other issues, but it really comes down to lack of midline stability, poor mechanics, and general weakness. All things I think we can help with.

It’s not training the Steelers or competing in the CrossFit Games, but I couldn’t be more excited to working with these two and can’t wait to see the results we can get in the next month.

Arrived in Afghanistan

2010-01-30T07:28:00.003-05:00

So, I'm in Afghanistan and wanted to let you all know that we are doing well. The good news is that the gym is right next to our tent. The bad news is that it is a weight room where you can't drop the weights. Actually, it makes sense because the floor is a thin plywood and I could see my "Grace" time severely hurt by the bar crashing through the floor.

I know there has to be a CrossFit set up around here somewhere, I just need to ask around.

In the meantime, I did Back Squats 3 of 5 and Shoulder Press 3 of 5 w/ 255lbs and 135lbs respectively. Not serious weights, but I didn't want to go all out after the plane rides and just getting loosened up again.

I'll have updates and pictures soon. Hope you are all doing well back at home and enjoying the freedoms and liberties you have as Americans in our beautiful homeland.

Merry Christmas

2009-12-29T12:54:00.002-05:00

On Christmas Eve, I had the guys do our version of the 12 Days of CrossFit.

Just like the song, you do 1rep of the first exercise, then 2 of the second and 1 of the first, then 3 of the third, 2 of the second, and 1 of the first, etc.

1 deadlift

2 power cleans

3 hand stand push-ups

4 sumo deadlift high pulls

5 ring dips

6 air squats

7 box jumps

8 kettle bell swings

9 pull-ups

10 thrusters

11 burpees

12 muscle-ups

It looked like complete chaos putting 40 Marines through that at the same time, but it turned out well.

Hope you all are enjoying the holidays with you families and loved ones.

Hill Runs

2009-12-13T05:28:00.004-05:00

We were on a machine gun range and had some down time while waiting for our turn to shoot.

With gear on:
50m hill run and back down
10 pushups
hill run
9 pushups
hill run
8 pushups
...
Hill run
1 pushup

most of my Marines finished around 8:30

2009-11-18T00:00:00.000-05:00

Photo courtesy of Marine Force Reserve

Run: 90 seconds on, 90 seconds off x 6

Deadlifts then Burpees

2009-11-17T21:41:00.003-05:00

He's just warming up
photo courtesy of CrossFit EastBay

Deadlift (DL) 2 Reps on the minute every minute for 10 minutes @ 85% of 1RM

Immediately following DL's 30 burpees for time

Combat Fitness

2009-11-15T14:17:00.003-05:00

image from http://www.lancers.org.au

While I'm getting ready to go away and during the deployment, I'm going to use this blog to share how we are getting ready for the challenges we will face in Afghanistan and to keep people posted with how we are doing.

Keep checking back for updates. I hope that our efforts set an example that you all may follow to achieve elite fitness.

"Fran" & Goodbye

2009-09-30T09:42:00.002-04:00

I want to thank all of the athletes and coaches of 3Rivers CrossFit. I have made many good friends and the intensity with which you all approach the workouts and your lives keeps me motivated. I hope that I have helped have a positive impact on your lives and that you all keep progressing from where you are.

I expect when I get back from Afghanistan that I will have a gym full of bad asses and potential Games contenders.

Because the last time I PR's was a year ago on my birthday:

"Fran"

21-15-9

Thrusters

Pull-ups

See you all there!

DeadLift/ Dips/ K2E

2009-09-29T10:40:00.001-04:00

4 ROUNDS FOR TIME:

9 REPS 225# DEADLIFT

15 RING DIPS

21 KNEES TO ELBOWS

Post times to comments

Row/ Burpess/ DeadLift

2009-09-28T10:53:00.002-04:00

3 ROUNDS FOR TOTAL TIME:

500M ROW

15 BURPEES

15 DEADLIFT 225/155

REST 3 MIN BETWEEN ROUNDS

I won't be there tonight, but the gym will still be open. Shoot me an email if you have any questions. threeriverscrossfit@gmail.com

Cancelled Class and Big Event Sat.

2009-09-25T00:00:00.000-04:00

View Larger Map

We are closed Fri because of the G-20 and closed Sat for FGBIV to raise money for the Wounded Warrior Project and Athletes for a Cure. It will be at CrossFit Pittsburgh. See the above maps for directions. Hope some of you can make it out.

DeadLift/ Snatch Pull

2009-09-24T09:19:00.005-04:00

Reminder I won't be there tonight.

If you are competing in FGBIV take today and tomorrow as rest days.

DeadLift

1-1-1-1-1

warm-up, start counting when it gets heavy and keep adding weight for all 5 sets. Keep good form. If you can't maintain your technique, go down in weight.

Snatch pull

Pick a weight higher than your 1RM snatch and pull it from the ground as high as you can explosively. It should feel relatively light after the deadlifts.

Post weights to comments

Double Unders/ Push Press/ Air Squat

2009-09-23T10:54:00.002-04:00

Reminder- I won't be there tonight so class will be unsupervised.

5rnds for time

50-40-30-20-10 Double Unders (decrease by 10 each round) (do x4 if you can only do singles)

12x Push Press (Rx'd as 95 for men/ 65 for women, but scale as needed)

30x Air Squats

Post times to comments

Stupid G20

2009-09-23T10:48:00.003-04:00

I won't be able to make it up tonight or tomorrow night because of the G-20. The gym will still be open however so, I will post the WODs and you can do them on your own.

Feel free to shoot me an email or give me a call 412-606-8092 if you have any questions.

Friday the gym will be closed.

Sat we will be at CrossFit Pittsburgh for Fight Gone Bad! Even if you haven't registered come down and check it out. They are having their grand opening at their new facility and it will be a great time.

Fat Elizabeth

2009-09-22T14:42:00.004-04:00

15-12-9

Squat Clean

Weighted Ring Dips

Post times to comments

OH Push/ Pull Ladders

2009-09-21T11:44:00.002-04:00

HSPU Ladder

Rest 3minutes

Then, Pull-up Ladder

1 the 1st minute

2 the 2nd

3 the 3rd

until you can't complete the number of reps within the minute

Row/ Muscle-ups/ Snatch

2009-09-19T00:00:00.000-04:00

500m row

15x Muscle-ups

5x Squat Snatches

10x Muscle-ups

10x Squat Snatches

5x Muscle-ups

15x Squat Snatches

500m row

Front Lever Practice

2009-09-18T00:00:00.000-04:00

Practice the front lever today on the rings.

"Annie"

2009-09-17T09:23:00.001-04:00

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

The 5PM class will be unsupervised this evening (I have an obligation at Pitt)

The 6PM class will be coached see you there.

Rowing Sprints

2009-09-16T00:00:00.001-04:00

10x 100m rowing sprints

And I take it back, I've been all wrong about barefoot running.

Read this very serious article that changed my mind.

Overhead Squat/ Bench Press/ Weighted Pull-ups

2009-09-15T15:33:00.003-04:00

2 of 3 Overhead Squat

3 of 5 Bench Press

1 set of Weighted Pull-ups

"Diane"

2009-09-14T00:00:00.000-04:00

photo courtesy of Forged Fitness

"Diane"

21-15-9

DeadLifts

Hand Stand Push-ups

Post times to comments.

CFT

2009-09-12T00:00:00.000-04:00

"CrossFit Total"

1RM Back Squat

1RM Shoulder Press

1RM DeadLift

See where you rank.

9/11

2009-09-11T09:04:00.004-04:00

We will never forget.

"For all the Heroes"

15x HSPU (J.T.)

50x Back Extensions (Michael)

100x Pull-ups (Murph)

21x Thrusters (Daniel)

15x OHS (Josh)

30x Squat Cleans (Badger)

10x Muscle-ups (Jason)

21x DB Snatch (each arm) (Joshie)

15x DB Split Clean (Erin)

21x Burpees (Ryan)

1 lap Backwards Run (Griff)

30x GHD Sit-ups (Mr. Joshua)

9x Rope Climb Ascents (Tommy V.)

8x KB swings (Nate)

25x Power Snatches (Randy)

4x DeadLifts -

3x Hang Power Cleans- (DT)

2x Push Jerks-

30x Box Jumps (Danny)

Rows Thrusters & Lunges

2009-09-10T12:54:00.001-04:00

AMRAP in 12:

250m row

7x Thrusters

7x Power Lunges (each leg)

Weighted Pull-ups & Snatch High Pulls

2009-09-09T09:20:00.002-04:00

Do a pull-up for max weight

5 of 1 Snatch High Pulls

Homework Sep7-13

2009-09-08T15:18:00.002-04:00

Read "7 Reasons to Eat More Saturated Fat"

Burpee Ladder

2009-09-08T08:44:00.001-04:00

Do 1 burpee the first minute, 2 the second minute, 3 the 3rd. . . until you can't complete the reps within the minute.

We're on!

2009-09-07T09:19:00.002-04:00

Class will be held today inspite of the holiday. We could all stand to work off the BBQ and beer from this weekend. Regular class at 5 and 6. Beginners class at 7.

5k run.

Post time to comments

Dot, Clap, N' Snatch

2009-09-04T00:00:00.001-04:00

3rnds:

Snatch x3

Dot Drill

Clapping Push-ups x12

Squats & HSPU

2009-09-03T09:28:00.003-04:00

Welcome home Nick! I know Christin is really happy to have you home.

Back Squat 3 of 5

Max set of Hand Stand Push-ups

"Filthy Fifty"

2009-09-02T00:00:00.001-04:00

Filthy Fifty from ThreeRivers CrossFit on Vimeo.

50 Box jump

50 Jumping Pull-ups

50 Kettlebell swings

50 Walking Lunges

50 Knees to elbows

50 Push press

50 Back extensions

50 Sit-ups

50 Burpees

50 Double unders

Modified "Daniel"

2009-09-01T00:00:00.001-04:00

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

50 Pull-ups

40 Double Unders

21 Thrusters (If you did at least 2 of the 3 WODs from last week (J.T., Fran, Max Weight Thrusters: sub Deadlifts today)

80 Double Unders

21 Thrusters (or deadlifts)

40 Double Unders

50 Pull-ups

Row & Jerk

2009-08-31T11:00:00.002-04:00

2k row

3 0f 2 Jerk. 1st one in front second one from the back.

"Linda"

2009-08-29T00:00:00.000-04:00

Gillian Mounsey does "Linda" with a blazing fast time
Video courtesy of CFHQ

"Linda" AKA 3 bars of death:
10-9-8-7-6-5-4-3-2-1
DeadLift
Bench Press
Clean

Box Jump, Squat, Dot Drill

2009-08-28T00:00:00.000-04:00

Box Jump for max height
Back Squat 2 of 3
Dot Drill

Weightlifting Webcast

2009-08-27T14:06:00.002-04:00

Rodger DeGarmo Memorial/World Team Secondary Qualifier WEB CAST

USA Weightlifting is pleased to announce that the Rodger DeGarmo Memorial/WT2Q will be web cast this weekend (August 29 & 30). This web cast is made possible by the USOC. To access the feed for this event, please visit the following link: http://events.usoc.org/weightlifting.

Please note that if the feed cuts off during or after a session, refresh your screen to continue viewing. We hope you will be able to tune in to this exciting event!

Unsupervised time

2009-08-27T13:37:00.002-04:00

Hey everyone, I had something pop up at work and won't be in for the 5PM class. The doors will still be open and you can go through movement prep and do "Fran" on your own if you like.

If you'd rather wait for a coach, I'll be there at 6PM.

Good Luck!

Duhnt, duhnt, duh!

2009-08-27T00:00:00.000-04:00

"Fran"
21-15-9
Thrusters
Pull-ups

5k for Jill

2009-08-26T10:53:00.005-04:00

href="http://1.bp.blogspot.com/_ZR7n1hBvqBE/SpVNUsZTzzI/AAAAAAAAADI/Gc4fbraaElc/s1600-h/5k4Jill.bmp">I wanted to let everyone know that we will be supporting the "5k for Jill" Sat Oct 10th at 10AM. It will be a fun run through local Economy Park. Proceeds will benefit local resident Jill Smith who is battling pancreatic cancer.

Click on the picture above to download the application. See you all there in your bright yellow 3RCF T-shirts.

"J.T."

2009-08-26T00:00:00.000-04:00

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA,
who was killed in Afghanistan June 2005
Photo Courtesy of CrossFit.com

21-15-9
Hand Stand Push-ups
Ring-Dips
Push-ups

Thrusters & Fun

2009-08-25T00:00:00.000-04:00

photo courtesy of CFNC

3 of 1 Thrusters for max weight.

Then:
3rnds:
10x inverted burpees
25x double unders

Homework 8/24-29

2009-08-24T13:42:00.003-04:00

Your homework this week isn't academic. Go to www.fgb4.org and sign up for the event Sat. Sept 26th. Then email all your friends and family and ask for their support. I've got some nice prizes all ready and plan on this being an even bigger success than last year.

Snatch Practice

2009-08-24T00:00:00.000-04:00

Practice on snatch technique tonight. We'll break out the video camera and drill technique at light weight.

Hopefully, we can get it looking this pretty.

Row & Jumps

2009-08-22T00:00:00.002-04:00

Remember, the 9AM class is cancelled as well as the 10AM Ramp-up.

Unsupervised times will be available from 10:30AM-12:30PM.

3x 500m row@8-10dampner

Then:

max ceiling touches in 1min

See you all next week!

Run& Row

2009-08-21T00:00:00.001-04:00

Run 40 shuttle
Row 1000
Run 20 Shuttle

Row 500
Run10 Shuttle

Row250

Class Cancelled Saturday

2009-08-20T18:38:00.001-04:00

Hey everyone,

The Saturday morning class is going to unfortunately have to be cancelled.

We will change it to unsupervised hours from 10:30-12:30.

Good luck and have fun!

See you all on Monday.

Press/ Muscle-ups/ Box Jumps 1/2/3

2009-08-20T00:00:00.001-04:00

7rnds: 1xShoulderPress 2x Muscle-ups 3x Box Jumps

Snatch & Dot Drill

2009-08-19T00:00:00.000-04:00

Snatch 5 of 1

Dot Drill 3 times

Front Planche

2009-08-18T00:00:00.001-04:00

Practice the front planche on the rings. See how close you can get to being straight out on them.

Front Squat& DeadLift

2009-08-17T00:00:00.000-04:00

15-12-9

Front Squat

DeadLift

Post times to comments

Adjusted Hours

2009-08-16T00:00:00.000-04:00

I will be out of town with the Marines next week in Ghana teaching physical security to their military. There will be a change in the schedule with unsupervised times available. The schedule will continue to be posted on the blog.

Monday:

10AM-12PM

Tuesday:

5-9PM

Wednesday:

6-7PM (Jason should be there to run class)

Thursday:

5-9PM

Friday:

Lorenzo will run class at 5PM

Sat:

Lorenzo will run class at 9AM and Ramp-up at 10AM

Have a good week everyone!

Hip Extensions/ Push Press/ Run

2009-08-15T00:00:00.000-04:00

3rnds:

15x Hip Extensions

15x PushPress

20 Shuttle Runs

Post times to comments

OverHead Squats & GHD Sit-ups

2009-08-14T00:00:00.000-04:00

7rnds:

7x Overhead Squats

15x GHD Sit-ups

Pull-ups & Box Jumps

2009-08-13T11:17:00.001-04:00

3 of 5 weighted pull-ups

box jump for max height

Post weights and height to comments.

Clean Practice

2009-08-12T09:25:00.000-04:00

We will be working on our clean technique today.

Double Unders/ Push-ups/ Cleans

2009-08-11T09:41:00.001-04:00

5rnds:

30xDouble Unders

12x Clapping Push-ups

3xClean

This Week's Homework

2009-08-10T09:21:00.002-04:00

Read the Starting Strength FAQ Introduction. There will be a quiz.

Row/ Pull-up AMRAP

2009-08-10T09:16:00.001-04:00

AMRAP in 20 min:
250m row
10 Pull-ups

Post number of rounds to comments

2k row

2009-08-08T00:00:00.000-04:00

Erin Cafaro, US Row Team gold medalist, San Francisco CrossFit
Image courtesy of CrossFit Endurance

2k Row for time.

Back Squats and pull-ups+ double unders

2009-08-07T00:00:00.000-04:00

3 of 3 back squat then:

AMRAP in 10min

12 pull-ups

25 double unders.

Pistol Practice

2009-08-06T00:00:00.000-04:00

We are going to practice one legged squats today. We will scale it to your ability

Heavy Row& Thrusters

2009-08-05T00:00:00.000-04:00

3rnds:

500m row (Dampner set between 8-10)

15-12-9 Thrusters

Post time to comments

6PM class is still open, but there will be no coach onsite. 5PM class will be supervised as normal.

Deadlift

2009-08-04T00:00:00.000-04:00

5 of 1.

Shoot for a new PR.

This week's homework

2009-08-03T14:38:00.003-04:00

Join Mark's Daily Apple's Primal Blueprint Challenge

The Primal Blueprint Health Challenge from Mark Sisson on Vimeo.

It's doing the right thing for a month with a supportive community and there's a chance to win prizes. This isn't a competitive event. It's about taking that first step (or second because if you are doing CrossFit you all ready have taken the first step at the very least.) towards a healthier happier primal life.

Run/ Dips/ Pistols

2009-08-03T00:00:00.001-04:00

image courtesy of Drills & Skills.com
Check out how awesome his depth is

5rnds:

15 shuttle runs

15 Ring Dips

10 one legged squats (alternating)

Closed

2009-07-31T22:16:00.000-04:00

I apologize, but we are closed again this Sat morning. I am taking steps to limit this from happening again. Things will be back to normal next week.

See you all Monday.

-John

Closed

2009-07-31T00:00:00.000-04:00

Sorry for the inconvenience everyone. We are closed today. We'll see everyone Sat morning.

"Death by Pull-up"

2009-07-30T00:00:00.000-04:00

10 rounds:

3 Weighted Pull-ups

5 DeadHang Pull-ups

7 Kipping Pull-ups

Make sure you clean up your calluses.

"Reverse Push/Pull Jackie"

2009-07-29T00:00:00.001-04:00

**The 5 PM Class is cancelled. The 6PM class will be held as scheduled.**

"Jackie" is 500m row, 50 Thrusters, 30 Pull-ups

Today we are going to do:

500m row

50 DeadLifts

30 Push-ups

Post times to comments

Closed

2009-07-28T00:00:00.000-04:00

We are closed today. Go out and run a 5k.

Post times to comments.

"Rowing Nicole"

2009-07-27T00:00:00.001-04:00

***5:00pm Class is CANCELED. 6:00pm Class is still available***
AMRepsAP in 20min:

Row 400m

Max Reps Pull-ups

Your score is the total number of pull-ups. When you come off the bar, you have to move back to the rower.

Post number of pull-ups and rounds to comments.

This Week's Schedule

2009-07-26T08:54:00.002-04:00

This week, we have a few cancelations.

Monday-

5PM class cancelled

Tues-

Closed- All classes cancelled

Wed-

5PM Class cancelled

Tuesday's Ramp-up Class moved to Wed at 7PM

Thurs-

Normal Classes

Fri-

Closed- All classes cancelled

Sat- Normal Classes

Sorry for the inconvenience (enjoy the rest days)

Clean & Jerk Practice

2009-07-25T00:00:00.000-04:00

Practive the clean & jerk today. Really work on developing perfect technique.

Class Cancelled

2009-07-24T00:00:00.000-04:00

Class is cancelled today.

The WOD would have been:

3rnds:

100m Run

150m Row

25 Double Unders

If you can do this on your own (maybe replace the row with a 25m swim) gie it a go and let me know how it turns out for you.

Front Squats Double Unders & PUll-ups

2009-07-23T00:00:00.000-04:00

1 set of 5 Front Squats

Then:

50 Double Unders

25 Pull-ups

40 Double Unders

20 Pull-ups

30 Double Unders

15 Pull-ups

20 Double Unders

10 Pull-ups

10 Double Unders

5 Pull-ups

Row& Thrusters

2009-07-22T00:00:00.001-04:00

5PM Class is cancelled today. Jason will be teaching the 6PM Class.

3rnds:

Row 500m

21-15-9 Thrusters

Post times to comments

"Linda"

2009-07-21T00:00:00.000-04:00

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of:

DeadLift

Bench Press

Clean

Post times to comments.

DeadLift/ Burpees & Run

2009-07-20T11:36:00.002-04:00

5PM Class Cancelled today.

Jason will be running the 6PM Class.

3 attempts at a new DeadLift PR.

Then

5rnds:

10 Burpees

10 Shuttle Runs

Post times to comments

"Lynne"

2009-07-18T00:00:00.000-04:00

"Lynne"

5rnds:

Bench Press (Rx= Body Weight) Max Reps

Pull-ups for Max Reps

Rest as needed between rounds.

Score= total reps

July 17, 2009

2009-07-17T10:52:00.001-04:00

Tonight's Ball and Chain WOD, come in and find out what it is.

"Helen"

2009-07-16T00:00:00.001-04:00

image from '09 CrossFit Games

"Helen"

3rnds:

400m run

21 KB Swings

12 Pull-ups

"Shorter Harder Annie"

2009-07-15T00:00:00.000-04:00

Chris hit his first muscle-up the other day. Congratulations Chris!

30-20-10

Double-Unders

GHD Sit-ups

Post times to comments.

Run n' Row

2009-07-14T00:00:00.000-04:00

For time:

Run- 40 shuttle runs

Row- 1000m

Run- 20 Shuttle runs

Row- 500m

Run- 10 Shuttle runs

Row- 250m

Jerk Practice

2009-07-13T00:00:00.000-04:00

image courtesy of Olympic Weightlifting Resource

Today we will be doing drills to improve the jerk. No going heavy, just working on technique.

Analyzing the Thruster

2009-07-12T00:00:00.000-04:00

image courtesy of CrossFit.com

The thruster has been called the king of metabolic exercises. The combination of a front squat to a push press can be absolutely brutal. But what makes it so killer, and how do you do it right?

First, let's look at the metabolic demand the thruster places on you. We measure intensity as power which = (FxD)/t or Force times Distance divided by time. The thruster allows us to move a significant amount of weight (Force) over one of the longest distances possible (Distance) with a very fast rate of both movement and cycle rate (time).

As you can see in this graph, the more the power output, the more demand on the various energy systems. Compare the thruster to other exercises and you will see why it is so demanding. The deadlift or squat allow us to move more weight, but it is over a shorter distance limiting the power output. The snatch covers a longer distance coming all the way from the floor to overhead, and it is faster than the thruster, but the cycle time prevents it from being as demanding once you go beyond a few reps.

So, how do we do it right and get the most out of the thruster? So, we start like the setup for the front squat with the bar resting on the shoulders, feet shoulder width apart, weight on the heals, back straight. The difference is that in the front squat you want to have your elbows up high so that your upper arms are parallel to the ground. In the thruster, they do need to be up enough that the bar can rest on your shoulders, but they don't need to be up so high that you have no pushing power.

As you descend into the squat, you really need to keep a tight core because if you are soft at the bottom, not only do you risk injury, but you will come out of the whole slowly and waste a lot of energy trying to finish the thruster. EXPLODE out of the bottom and drive up hard from the hips. It is essential that the bar is resting on the shoulders as you come back up. If you start pushing early, you are wasting the momentum that your legs are trying to contribute to the bar.

Once you reach full hip extension, that is when you start the push. It needs to be as straight up and down as possible. You will have to pull your head back as the bar passes in front of your face. As soon as the bar passes the head though, you need to get your head back under the bar. The cue I normally give is "look through the window". At the top, continue to press the bar to the ceiling to achieve active shoulders and pull back on the bar with scapular retraction.

Now you have completed 1 repetition, but your return is just as important as how you got the bar up. You can not just drop into the next rep. First, lower the bar to the shoulders keeping your elbows forward of the bar. Once the bar is resting on the shoulders again, you are ready to bend the hips and start your next repetition.

The smoother and straighter you make the movement of the bar, the more efficient your thrusters will be. Now you are ready to thrash yourself. Here are some final points about training the thruster. Remember that while we can do the thruster as a max strength exercise, is best suited for metabolic conditioning. So, you want to choose a weight that allows you to achieve the greatest metabolic demand. There was a great article in the CrossFit Journal titled "Fooling Around with Fran" where Greg Amundson tested his "Fran" with various weights and rep schemes. The time he was able to complete the workout changed. By analyzing this, he was able to find the best weight for him to train with in order to challenge his metabolic system. The weight that allows you the highest power output is where you want to train this exercise most often. This will change over time as you get stronger and as your endurance and stamina improve, but essentially you can take the 3 Bears approach. You don't want it to be too heavy, but you don't want it to be too light. Somewhere in between is going to be just right.

So, what are you waiting for? Get out and start practicing yourself on the fast track to "Pukie".

Farmer's Walk & Muscle-ups

2009-07-11T00:00:00.000-04:00

image courtesy of CrossFit Affliction

3rnds:

1min KettleBell Farmer's Walk for reps

1min Muscle-ups for reps

1min rest