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Friday, May 21 2010 |
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Strength: If you missed Press or Squats do them. If you didn't miss them do 3 sets of 5 weighted (or most difficult) pull-ups. Then do 5 max distance broad jump.
WOD:
For time:
40 Push Ups
200m Run
30 Push Ups
400m Run
20 Push Ups
600m Run
10 Push Ups
800m Run
5 Push Ups
Post results to comments.
We are having a "moving party" after the noon class today to move into our new space. Any help would be appreciated!!
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AMRAP in 15 mins of Swings, Push-ups, Double Unders |
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Thursday, May 20 2010 |
We are having a "moving party" after the noon class Friday to move into our new space. Any help would be appreciated!!
The CF Endurance Cert is sold out! We can however pull some strings to get a few more folks registered. Don't miss out on this opportunity! REGISTER HERE
Strength: If you missed Back Squat yesterday, do it today. If you did squat yesterday, do Burgener Warm-up. Then 5-3-3-1-1-1 reps weighted pull-ups.
WOD: AMRAP 15
30 DB Swings (55/35)
30 Push Ups
30 Double Unders
post completed rounds to comments
Thanks to Jason Jameson of CF Epic for the WOD and the reminder of the article below. Laura is a good friend, good athlete, and amazing person from CFOKC. Check out what she wrote below.
"The Sometimes Blurry Line Between Class Member and Coach: What is the Appropriate Amount of Encouragement and Coaching From One Class Member to Another"
by Laura Rankin
My muscles are screaming, my heart is about to pound out of my chest. I’m sweating, panting, and racing against the clock. Someone from class who has finished comes to my side and starts yelling encouraging words. Ah—I am not alone! They ask how many reps I have left—I answer and they start counting down for me. What a relief! I don’t have to think about that anymore! Then they start to say things like “Make sure you squat deep enough”, “keep your back straight”, “get your chin all the way over the bar”…hey—wait a minute! I feel I’m being coached now. Is this person qualified? The line between coach and class member can sometimes become a little blurry.
CrossFit is tough. These are the hardest workouts many of us have ever done. The members of any given class have a wide range of age, experience, and athletic ability, as well as a host of injuries and physical limitations. It is the responsibility of the coach leading the class to make themselves aware of as many of these things as possible.
My husband (and at least one other member of our gym) has had both hips replaced. The trainers at our gym know this. They know that squatting below parallel is difficult (if not impossible) for these guys. They know that, in general, rowing should replace running. That lots of jumping is just not going to happen. Does this mean these men cannot participate, cannot do the workout? No. It means the WOD has to be modified. There are very few members of any given class who can do the WOD as Rx’d. It is the responsibility of the coach to scale the workout for each athlete. To make the workout challenging but not impossible.
As a member of a class, are YOU aware that all of this is going on? Do YOU know the special needs of each athlete? Probably not—and why would you?
There are also some class members who respond very well to demanding coaching. Others find it incredibly offensive and irritating. Again, it is the coaches’ responsibility to learn these things about individuals in the class. These things are learned by trial and error, through the course of time. I think time is key. I’m sorry, but I don’t care how good of shape you are in, or how many hours you have spent at some gym. If you come in to OUR gym and I have NEVER seen you before, chances are I will not be receptive to your training. Spend some time over the next few weeks in class next to me, let me see for myself how hard you work, how strong you are—now you’ve gained some respect. Now I may listen to your advice.
So, what is the appropriate amount of encouragement and coaching from one class member to another? I suppose everyone has differing taste, but here are some things I do and do not like. What about you? What would be on your list?”
1. I love to hear encouragement from someone who is still doing the workout. Mary Anne is great at this. “You got it”, or “keep going” from someone struggling along next to you is sometimes exactly what you need to hear. It says, “This sucks, but we’re in it together.”
2. Count down with me—but only if I am reasonably close to being finished.
3. Don’t put your stuff away. I already know I am finishing last—I don’t need the sound of the clanking weights to remind me of this.
4. Remind me to breathe, and then to get back to work. I may hate you at the time, but I’m always grateful for this afterward.
5. Stick with me, but only if I am a minute or so from being finished. Hovering for longer than this feels stifling.
6. Don’t get too picky on my form. If my pushups are getting a little short in range of motion—the coaches need to get on me. That is their job.
7. If you know me well enough, remind me of how far I’ve come.
What about when we are strictly lifting, and not for time? Should a fellow class member correct the form of another person in the class? It would be impossible for a coach to watch every rep that each class member takes. If you are sharing a bar with someone and you notice some form flaws, especially those that could result in injury, it is your responsibility to call attention to this. To me, this is a showing of care, not judgment. If you feel completely unqualified to offer this type of criticism, ask a trainer or coach to come over and watch.
One of the greatest things about CrossFit is the community. Working out with people you know and care about is so much more fun than sticking headphones in your ears and pounding your feet on a treadmill. We have a family at the gym. It is a home away from home for many. Let’s lift each other up, cheer each other on, and try not to blur the line between class member and coach.
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Wednesday, May 19 2010 |
Both 5:30 and 6:15 classes are canceled tonight due to severe weather. Stay Safe!!
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Don't forget your hawk helmet... |
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Wednesday, May 19 2010 |
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Strength: Back Squat 3-3-3 (70/80/90%) Go for max REPS on your last set.
WOD:
5 Rounds for time:
1 min max rep Push Press (95/65) scale as needed DB's can be used.
1 min max rep Box Jumps
Rest 2 min
Transition immediately from the Front Squat to the Box Jump. Score is the total number of reps completed for both exercises.
This is the new apparel Hans has to wear when leaving his house due to a recent Assault and Battery incident...A red shoulder hawk attacked him by dive bombing his head. That's his story anyway and he's sticking to it...
The CF Endurance Cert is sold out! We can however pull some strings to get a few more folks registered. Don't miss out on this opportunity! REGISTER HERE
June 11th our neighbors at Cadence Yoga are hosting a Nutrition Workshop and have asked Hans to do a lecture and Q & A. The cost is $12 payable to Cadence Yoga. Should be a lot of fun and some good info discussed. Throw on some 405 Strong gear and join in the fun!
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Tuesday, May 18 2010 |
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Strength: If you missed the Press yesterday do it today. If you did press yesterday it's coaches coach for strength/skills.
WOD:
5 Rounds for time:
10 Pull-ups
10 Hang Cleans w/ M=135lbs, W=85lbs (scale as needed)
200m Run
Post results to comments.
The kind city of OKC has deemed our block party not acceptable at this time, so no party this Friday. However we will be having a "moving party" after the noon class Friday to move into our new space. Any help would be appreciated!!
The CF Endurance Cert is sold out! We can however pull some strings to get a few more folks registered. Don't miss out on this opportunity! REGISTER HERE
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Monday, May 17 2010 |
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Strength: Press 5-5-5 (65/75/85%) Go for max REPS on your last set.
WOD:
On the minute every min for 15min or unitl Failure to complete the Round in the set minute.
4 Clapping Push ups
8 DB Swings (55/35)
12 Air Squats
Post results to comments.
The CrossFit Endurance Cert we are hosting May 22-23 is filling up fast, so sign up now! REGISTER HERE
Spend 2 full days with one of the CrossFit Endurance staff learning, studying, and applying the principles of CrossFit Endurance. You will learn how CrossFit Endurance works for endurance athletes and CrossFit athletes. You will learn how to apply and progress training at an individual and group level. You will also learn basic mechanics of running essentials.
The endurance community is largely overtraining and this is an indispensable tool at learning how to effectively train someone and keep them healthy and ready for their next race.
This Cert is open to the public, not just coaches. We highly encourage any and all of our endurance athletes to attend this cert. In the long run it will save you time and money by avoiding injuries and equipping yourself for your sport.
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Friday, May 14 2010 |
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Strength: 2x10 Overhead Squat at 50% of OHS 1RM (most will need to estimate)
WOD:
"Birthday Boy"
Jackson is 30 (yesterday) so you can thank him...
30 reps for time of the following movements:
Sit-ups
Push-ups
Pull-ups
Squats
Supermans
DB Swings
Knee's to Elbows
Lunges (30/leg)
Burpees
Double Unders
Elevator Pitch:
I am sure many of you have been asked "what is crossfit?" or "what is paleo/primal?". This can be difficult to say in a concise SHORT conversation. Sure to most you will sound like an utter wack job, but they did ask...Our friends over at WHOLE 9 came up with "elevator" pitches for both. The nuts and bolts are below as well as links to the entire article.
So we approached our Paleo pitch from a different angle – emphasizing the foods we DO eat, why we eat them, and the general (and well documented) health benefits associated with the foods we choose. And then we seal the deal with a personal testimonial – how this way of eating has affected YOU, personally. It’s hard to argue with, “Since going Paleo, I put 25# on my deadlift, cut my 5K time by 5:00, lost 10 pounds, and my skin has totally cleared up”, right?
I eat “real” food – fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important – I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.
It’s not a low calorie “diet” – I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. Fat isn’t the enemy – it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.
Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body. It’s been doing great things for my energy levels, body composition and performance in the gym. It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.
CrossFit is a fitness program designed around the things you do in the real world. Every day, you bend down and pick things up, you put things over your head, you squat down, you stand up, you run after your kids or jump over a puddle. CrossFit prepares you for all that and then some by performing those exact movements in our workouts. We borrow exercises from things like weightlifting, gymnastics, and track and field, and we mix it up a lot, so your body is always adapting, getting stronger, faster, better conditioned. And the key to the whole program is that you work really, really hard… so you get fit really, really fast.
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Thursday, May 13 2010 |
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Strength: If you missed yesterday's dead lift do it today. For those you didn't, 3 max time frog stands and turkish get-ups 5-3-3-1-1-1
WOD:
Tabata!
Squats bottom to bottom
Push-ups top to top
Post results to comments.
Happy birthday to Jackson today! He is the BIG 3-0. Everyone can look forward to a birthday WOD in honor of Jackson on Friday...
The CrossFit Endurance Cert we are hosting May 22-23 is filling up fast, so sign up now! REGISTER HERE
Spend 2 full days with one of the CrossFit Endurance staff learning, studying, and applying the principles of CrossFit Endurance. You will learn how CrossFit Endurance works for endurance athletes and CrossFit athletes. You will learn how to apply and progress training at an individual and group level. You will also learn basic mechanics of running essentials.
The endurance community is largely overtraining and this is an indispensable tool at learning how to effectively train someone and keep them healthy and ready for their next race.
This Cert is open to the public, not just coaches. We highly encourage any and all of our endurance athletes to attend this cert. In the long run it will save you time and money by avoiding injuries and equipping yourself for your sport.
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Dead Lift and and 12 min of Nicole |
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Wednesday, May 12 2010 |
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Strength: Dead lift 5-5-5 (65/75/85%) Go for max REPS on your last set.
WOD: AMRAP of:
Max reps pull-ups
400m run
Post results to comments. Note number of pull-ups completed for each round.
The CrossFit Endurance Cert we are hosting May 22-23 is filling up fast, so sign up now! REGISTER HERE
Spend 2 full days with one of the CrossFit Endurance staff learning, studying, and applying the principles of CrossFit Endurance. You will learn how CrossFit Endurance works for endurance athletes and CrossFit athletes. You will learn how to apply and progress training at an individual and group level. You will also learn basic mechanics of running essentials.
The endurance community is largely overtraining and this is an indispensable tool at learning how to effectively train someone and keep them healthy and ready for their next race.
This Cert is open to the public, not just coaches. We highly encourage any and all of our endurance athletes to attend this cert. In the long run it will save you time and money by avoiding injuries and equipping yourself for your sport.
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