PVC Linda (lay on the floor for PVC bench-press)

Deadlift – Clean – Bench-press review

Linda:

10 … 1 Reps for time of:

BW Bench-press
1.5 x BW Deadlift
.75 x BW Clean

Post thoughts and times to “comments”.

Paleo breakfast recipe to come… Stay tuned.

As many rounds as you can do in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

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 Thanks to our first 4 people to register for Fight Gone Bad 5, John O, Steph C, Greg B, and Rob G, why haven’t you registered?  All you have to do is go here, you can even register on Facebook.

5 rounds for time of:

15 OHS (95/65)
400m run

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Low bar back squat 1-1-1-1-1, then:

21-15-9 Reps for time of:
Thruster (95/65)
Pullups

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Watch Jason Kaplan do Fran in 1:56:

REMINDER – Make-up kick-off for the Paleo challenge will be at 6pm tonight, where we’ll give an abbreviated lecture, answer questions, and take photos for those who haven’t had there’s taken.

Snatch 1-1-1-1, then:

21-15-9 Reps for time of:
Deadlift (225/165)
Handstand pushups

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5 Rounds for time of:
20 Pullups
30 Pushups
40 Situps
50 Squats

Rest 3 minutes between rounds.

There will be a 40 minute time limit for this workout.

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Click here for a good quick reference guide to the Paleo Diet.

A recent study shows that men and women respond differently to post workout nutrition.

The CrossFit Games: An action sports investment opportunity in the making

Watch this CrossFit Games Adidas commercial and get motivated:

5 Rounds for time of:

800 M Run
30 KBell Swings (72#/53#)
30 Pull-ups

Post rounds completed & times to comments. There will be a 45 minute time limit for this WOD, so scale # of rounds, then weight on the KB Swings & pullups.

On the minute for 30 minutes, perform the following:

5 Pullups
10 Pushups
15 Squats

*Compare to 030210*

For the purposes of scoring this workout, we’ll assign points according to your rep count for each round as follows:
5pts = 5 pull, 10 push, 15 sq.
4pts = 4, 8, 12;
3pts = 3, 6, 9.
2pts = 2, 4, 6
1pt = 1, 2, 3
Getting through the whole workout Rx’d will give you a score of 150.  If you’re scaling with bands or scaling pushups, use the same scoring but without the “rx” designator.  If you are scaling the exercises, they should be difficult enough that you cannot do all 30 minutes at the prescribed rep count.

Extended Family
I found out yesterday via Facebook that a friend of mine who I played basketball with in high school does CrossFit in Virginia, here’s a picture of him on their website (he’s on Tuesday’s WOD).  This got me thinking about how CrossFit has spread over such a short time almost completely via word-of-mouth and the internet, and the power of this growth.  I started CrossFit about 2 years ago after having lunch with a family friend who mentioned that he’d been doing it in preparation for joining the Marines.  At the time I was coming off a minor surgery that kept me from exercising for a month, along with a month-long experiment with vegetarianism that left me about 15 lbs overweight and lethargic, so I was ready to try something new.  Within about 2 weeks of doing the crossfit.com WOD’s and extensive online research I was completely hooked, and within about 4 months I’d exceeded my previous fitness levels as a college lacrosse player and infantry officer in the Marine Corps, and I’ve made steady gains since then in pretty much every measure of fitness, especially strength which has been a focus of mine for the past 8 months.  Since starting CrossFit, the following people have started CrossFit as a result of my influence – my younger brother, my wife, my sister-in-law, about 5 people I work with at my day job, a few friends from the military, and a handful of members at the box who wouldn’t have tried CrossFit if it weren’t for my harrassment.  I know my wife, Andrea, has influenced as many or more people to start CrossFit, especially because she convinced a large percentage of our first 30 members to try it out, most of whom still train with us. 

Every single one of the people I’ve influenced to start CrossFit are fitter & more healthy than they were before they started.  A good example is my younger brother Andy.  He started training at CrossFit Fairfax about a year ago, and since then has lost 20 lbs, gotten stronger in every single way, developed endurance that he never had before, quit smoking, and is generally a healthier person.  Here’s a good quote from him about his performance gains:

When I started I could probably bench 275 lbs or so, but would’ve had trouble back squatting 225 lbs, which is disturbing now that I think about it.  I had never done a proper dead lift, clean, jerk, or most of the other movements that CrossFit workouts entail.   After a year, I can still bench around 275 lbs,which is pretty funny since I don’t focus on bench at all and do it only when it’s in our workouts.

Andy’s results aren’t remarkable, in fact they’re pretty standard for someone who starts CrossFit and sticks with it.  What is remarkable is that a few conversations about this new way of training that I was doing could have a lasting impact on my brother’s health and alter the course of his life.  I didn’t ask Andy how many of his friends do CrossFit now, but I’d be willing to bet it’s more than 1 or 2.  This is how CrossFit has grown, one person telling his friends and family about a new program that actually works, a few of those people giving it a try, and so on.  I was given an incredible gift the day I learned about CrossFit, and I take great pride in passing on my story to my friends, family, and new friends in the box.  How did you hear about CrossFit, and who have you influenced to start CrossFit, or change their diet, or start taking walks, or start riding their bike again, since you started?  If you have any specific stories we’d love to hear them in comments.

Did you all hear that Jess is back on the Paleo Diet & her BFF Jaime is back in the gym? All is right in the world.

Low bar back squat 3×5, then:

3 Rounds for time of:
400m Run
21 Kettlebell swings (53/36)
12 Pullups

*Compare to 040910 & post loads and times to comments*

Clean 1-1-1-1-1, then:

30 Clean & Jerks (135/95) for time

Post loads and times to comments