|
|
|
|
November 2006
November 30, 2006
Thursday 061130"Barbara" Five rounds, each for time of: Rest precisely three minutes between each round. Post time for each of five rounds to comments. Compare to 060619.
Posted by lauren at
11:09 AM
November 29, 2006
November 28, 2006
Tuesday 061128Rest Day
Nicole Beck and her team "Fury" win 2006 UPA Championship "The Price of Realism: The Gemayel Assassination and Democracy in Lebanon", by Russell Berman Post thoughts to comments. Posted by lauren at
4:54 PM
November 27, 2006
Monday 061127Back Squat 3-3-3-3-3-3-3 reps Post loads to comments.
"Our emphasis on skill development is integral to our charter of optimizing work capacity." - Greg Glassman
Posted by lauren at
5:04 PM
November 26, 2006
Sunday 061126With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed. Post number of minutes completed to comments. Compare to 061013.
"Work capacity is to fitness what location is to real estate." - Greg Glassman John Gill on "The Still Rings" "The Ugly Sisters" - CrossFit Rockford [video] Posted by lauren at
4:20 PM
November 25, 2006
Saturday 061125"Linda" 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Set up three bars and storm through for time. Post time to comments. Compare to 060926.
Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" - this is the key to effective implementation of CrossFit programming. Posted by lauren at
5:11 PM
November 24, 2006
November 23, 2006
Thursday 061123Front Squat 3-3-3-3-3-3-3 reps Post loads to comments.
CrossFit Vancouver - Pull-up Bar [video] Posted by lauren at
5:36 PM
November 22, 2006
Wednesday 061122For time: Post time to comments. WOD demo [video]
Dave and Eva - CrossFit Santa Cruz, CrossFit HQ Posted by lauren at
5:30 PM
November 21, 2006
Tuesday 061121Complete in twenty minutes as many rounds as you can of: Post rounds completed to comments.
Scarecrow method for determining the Snatch grip Posted by lauren at
2:34 PM
November 20, 2006
Monday 061120Rest Day
CrossFit Oakland, Oakland Fire Department Post thoughts to comments. Posted by lauren at
4:56 PM
November 19, 2006
Sunday 061119"Helen" Three rounds for time: Post time to comments. Compare to 061009.
The kipping pull-up can be worked at twice the power (intensity) of the strict pull-up. [video] Posted by lauren at
5:06 PM
November 18, 2006
Saturday 061118Three efforts for time of: Post times to comments. Rest between efforts. Compare to 061005.
Brett Marshall - shoulder press to failure, push-press to failure, and then, push-jerk to failure. [video] Posted by lauren at
5:11 PM
November 17, 2006
Friday 061117"Diane" 21-15-9 reps of: Post time to comments. Compare to 061026.
The kipping pull-up integrates upper and lower extremities, and doubles the work capacity of the pull-up. Posted by lauren at
4:40 PM
November 16, 2006
Thursday 061116Rest Day
From load, distance, and time we calculate work, and work-capacity/intensity/power. Barry R. McCaffrey, Presentation to: National Defence University, Defense Worldwide Counter Terrorism Conference, November 6, 2006 [PPT] Post thoughts to comments. Posted by lauren at
5:29 PM
November 15, 2006
Wednesday 061115Run 5 K Post time to comments. Compare to 060915.
Full hip and trunk extension, trunk flexion only, hip flexion only - Shari Keener, CrossFit Santa Cruz Rob Miller's Climbing Seminar - Brand X Martial Arts [video] Posted by lauren at
2:07 PM
November 14, 2006
Tuesday 06111430 Muscle-ups for time Post time to comments. If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Compare to 060924.
CrossFit Qatar Posted by lauren at
4:47 PM
November 13, 2006
Monday 061113Thruster 3-2-2-2-1-1-1-1-1 reps Post loads to comments.
CrossFit Certification Seminar, November 11-12 2006, Colorado State Patrol, Golden, Colorado Posted by lauren at
5:30 PM
November 12, 2006
Sunday 061112Rest Day
With correct form functional movements are perfectly safe at post-maximal loads, whereas isolation movements, to name one category of non-functional movements, are potentially unsafe at sub-maximal loads. "Going Quietly?" Thomas Sowell, National Review on Line. Post thoughts to comments. Posted by lauren at
4:53 PM
November 11, 2006
Saturday 061111Seven rounds for time of: Post time to comments. Don't unload the catch of the clean before fully extending at the hips and knees. Take each rep from the ground this is not a hang clean.
To hold and balance a load overhead with inflexible shoulder requires overarching of the back bringing the hips and knees forward of the frontal plane and produces a compensatory flexion in the knees and ankles. The shoulder inflexibility has corrupted mechanics and posture from hands to feet. Posted by lauren at
1:10 PM
November 10, 2006
Friday 061110"Lynne" Five rounds for max reps of: Post reps for both exercises in all rounds. Compare to 060920.
Rob Miller - Climbing Seminar, Brand X Martial Arts, November 11th, 2006 Posted by lauren at
7:11 PM
November 9, 2006
Thursday 061109Back Squat 5-5-5-5-5 reps
"You can talk all you want about being in good shape until you do a few CrossFit workouts, and then you will realize - like I did - that what you have been doing is likely training strong points, rarely working on weak points, and training efficiency to such a degree that the workouts you do are less effective than they might be if you mixed energy modes, duration, and types, of work." - Mark Twight, Gym Jones Posted by lauren at
4:24 PM
November 8, 2006
Wednesday 061108Rest Day
American Parkour's Jesse Woody, "Parkour Basics - A Compendium," in this month's CrossFit Journal. www.poetry.com Posted by lauren at
4:49 PM
November 7, 2006
Tuesday 061107Seven rounds for time of: Enlarge image
John Gill on Chin-ups, Pull-ups, Levers and Crosses. Posted by lauren at
4:44 PM
November 6, 2006
Monday 061106Deadlift 5-5-5-5-5 reps
Enlarge image Posted by lauren at
2:59 PM
November 5, 2006
Sunday 061105Five rounds for time of:
Posted by lauren at
4:49 PM
November 4, 2006
Saturday 061104Rest Day
Most functional movement is initiated by large muscle groups and terminates with smaller muscle groups in a core to extremity relay of increasing velocity. Terrorists endorse Democrats in Tuesday's election, Democrats not commenting, Free Republic Post thoughts to comments. Posted by lauren at
5:30 PM
November 3, 2006
Friday 061103Three rounds for time of:
Enlarge image Posted by lauren at
5:07 PM
November 2, 2006
Thursday 061102Shoulder press 5-5-5-5-5 reps
"Squat Therapy" - Nicole is having Nathan squat slowly to a box while keeping his outstretched arms above the racked bar. She wants him to maintain control all the way to seated without the falling "plop" at the end of the stroke. On the way up she wants him to squeeze his glutes and hamstrings, pressing on his heels, slowly rising without the momentum of rocking forward. Posted by lauren at
5:13 PM
November 1, 2006
Wednesday 061101"Kelly" Five rounds for time of: Post time to comments. Compare to 060805.
Our contention that strength is the "productive application of force" adds important athletic application to coordination, accuracy, agility, and balance and challenges popular distinctions between technique and strength. San Diego CrossFit Weekend Warriors [video] Posted by lauren at
5:13 PM
|
 |
site design: www.ottolejeune.com