February 26, 2005
Fight on Friday - CrossFit Santa Cruz
Key Muscles for Weightlifting by Andrew Charniga, Jr.
Posted by lauren at February 26, 2005 6:50 PM
Huh... I thought Friday was the rest day. I thought the workout was so skimpy I added dips and glute-ham raises.
One thing I like about Crossfit: it lets me recover quickly. Bodybuilding wore me down quickly and frequently.
Fight friday looks like fun. What exactly are they doing? I think a swingers club here in sydney has a similar game they play but with less clothes.
If you could have heard the audio, you'd be closer than you imagine. Actually, they are practicing strikes from the ground. At this moment, they were driving knees into their opponents/attackers (who were holding strike pads). It was a phenomenal workout. 30 second rounds were gruelling.
hey james from the yachting store?I am so glad you posted! hey everyone...I had a 20 minute conversation with this man in sydney and he is already doing the WODS. He may be our first self-made crossfitter from Sydney. Welcome!
Hey James! Here too!
We REALLY need to get together for some WOD or Kettlebell workouts.
I'll shoot you an email!
Eva T are you another Sydneysider, I saw that pic of you in front of the opera house
Was this exercise adapted from the Marine Corps martial arts program?? I've seen the same drill performed by Marines on-base.
Probably just as likely that MCMAP adopted it from somewhere else. I've seen NHB fighters drilling this well before seeing it in MCMAP. Ken Shamrock was just out this way a few months ago showing the head Marine Instructors new techniques so the program is always growing.
Mark, Fight on Friday is led by Marine Capt. Andrew Thompson (pictured).
Today, I created a routine that I hope will yield greater wrist and shoulder flexibility to help with the rack position in squat cleans and front squats. I will do this routine daily. I tried it today, and then I tried a few squat cleans. It made getting into the proper rack position much easier after just one day. This is in addition to my normal Superjoints-type warm-up.
Wrist bends with opposite hand (5x30sec each)
Frog stands (5x max time)
Handstands against wall (5x max time)
Shoulder circles (2x10 both ways)
Shoulder dislocates (1x10; back and forth = 1rep)
Cat stretches with chair (contract/relax)
Wall walks x 2
Back bridge (2 attempts)
Cleans with 45# bar w/15 sec hold in rack position (2x10)
Ruck run- 5 miles @20% bw (33lbs)
For what it's worth, a 20 minute convrsation with Eva T. would turn me into a CrossFitter without ever visiting the web site!!! Luckily, the wife isn't around right now or I'd be hit over the head with a large metal object!
Trying to sneak into the gym this morning to make up lost ground. Miss Anaheim pagent starts at 3pm. Daughter #1 up for the crown! Mom and Dad not sure what to think, epecially if she wins! Go Brittany!
For you Aussies it would be great to have a crossfit gym started here in Sydney. I do not live here, I am currently here as the Trainer for the Pegasus sailing team, who are doing the Farr 40 Worlds. Ron thanks, I am flattered by your comments. I am off for some training with some sailor bloats!
Didn't get out this week, but will, starting tomarrow.
My wife and I just had our first baby boy. Jackson. He'll be crossfitten soon.
Thanks all and talk to you soon.
Did "Isabel" with 40kg in 2:39 - 8 seconds faster and 5kg heavier than last time.
Saturday at Brand X:
used this series
Clean from the ground
Push press back to ground
6 reps= 1 set
3 rounds of:
3 sets of above (95#)
2 Rope climbs to 25'
3 soccer throws to 12" target with 6# Medicine Ball. 30 second penalty for missing target. (Men will die for points)
I did the same workout as my dad with a partner in 26:00.
I also used 75 pounds 0n the first round 65 the second and 35 the 3rd
Warmed up and did '"Fractured Fran" in 9:29.
Cooled down with clubbell swipes/mills/swings and a rope climb.
Ran Beacon Hill, a benchmark route for me. It is a perpetually steep hill with 2,200' elevation gain. I bested my last PR (3 months ago) by 39 seconds for 39:57. No specific training to prepare... just crossfit! I am whittling away at Mark T's time of about 37:15. I've got some work to do!
Nice use of "The Bear" in a workout. Gonna have to get down there one day! Maybe on a day Conner is busy throwing cars or something!
Congrats to you and the wife! Welcome to the life of parenthood!
Glad you were flattered. I had hoped my comments wouldn't be taken the wrong way. You are an outstanding athlete. The Aussies are lucky to have you there!
first day back from a four day vacation did fractured fran.
3:04, the oly lifting I have been doing lately really helped on the thrusters. this time wasn't as fast as my last time but I think that is because my hips were a little loose this time and the spring wasn't there, but still fun.
No im not from the yaughting store. I am from camping store in sydney though...Have we met?
Where are you from?
Don, WOD together would be great, I always wimp out on my own! haha
just saw your other post, A crossfit gym here would be awesome! Id be in on helping set that up for sure.
Jason: if the DL workout yesterday was seemed too light, did you go all out? These 3-2-2-. . .1-1-1 are intended to be max efforts . . . and an all-out DL should take a lot out of you.
If you did go all out, and still felt frisky, more power to you . . . I'm jealous.
Another play day at Gym Mitymous...odds and ends, including
Double kb snatches: 18s x 10, 26s x 10, 35s x 5, 5
Windmills (new exercise) 18x5/5, 26x3/3
FINALLY! TGU 53 x 1/1
Tactical lunges: 44 x 18, 20
OHS: 55x10, 75x10, 85/90/95/100/105x1
15# club: mills x 25/25 (in 5s)
1 minute wall handstand
1 minute wall handstand on parellettes
Lynne, Whats a "Tactical lunge"? Im training up for snowboarding in june (australia) and need some cool exercises.
A tactical lunge is where you step backwards into a lunge, and pass a kettlebell from one hand to the other between your legs. If you are stepping back with your right leg you want the kettlebell in your right hand passed under your left leg.
nice. will give it ago. thanx josh