8/19/10
The gym is open for 6 am and 5:30 pm classes
Part A:
Two minute Drill
Where are you sore, work on it with a lacrosse ball, foam roller, or piece of pipe
Part B:
2 Min Max sit ups
You have two minutes to bang out as many sit ups as possible. This is with an ab mat and feet can be anchored.
Part C:
Death by Burpees
8/16/10
Gym is open for 6 am classes and 5:30 pm classes
Off on our Honeymoon after an AMAZING wedding...see you guys in a week!
Look back in your training logs to the last time we attempted Angie. Try to beat your old time and set a PR!
Angie
100 pull ups
100 push ups
100 sit ups (use ab mat)
100 air squats (use a med ball to ensure you are getting below parallel)
7/29/10 WOD
Paleo Challenge Results
Jamie takes the title as the Paleo Challenge Champion! For the next month Jamie will be able to train for FREE.
Paleo Champion
We will start the next Paleo Challenge in September. If anyone is interested in seeing serious results with their training you should sign up. This challenge is no joke, you will get results but you will have to work hard and change your diet. I will put more information up when we get closer to September.
Part A:
Two minute drill
We will be stretching for 6 min, pick 3 two minute drills and loosen up
Part B:
Put Up or Shut Up
Run 1 Mile
100 sit ups
Run 1/2 mile
50 sit ups
Run 1/4 mile
25 sit ups
7/6/10
If CrossFit were a video game…
-It wouldn’t be available at Best Buy – you’d have to get it from someone’s garage.
-The first time you play it you’d die after 2 minutes, and then you can’t play it again for at least a week.
-It would make you better at every other video game, whether you’ve played it or not.
-You’d chalk up the game controller.
-Constantly varied, high intensity, realistic animation.
-You’d have to play it with a group.
-Video game enthusiasts who’ve heard of it say it’s too hard and dangerous, refuse to try it themselves, and then tell everyone they meet never to play it.
-You’d stop playing your other video games because they’re too boring.
-You’d tell everyone when you beat your high score.
-Your video game console would be built out of grass-fed components.
A: Seated Shoulder Floor Press
3-3-3-3-3
B:
50-40-30-20-10
Burpees
Sit ups
6/16/10 WOD
Training makes you…Smarter?
Article from CrossFit Marin
Schema of the human brain
This is a topic near and dear to my, uh, brain. We all know, whether we put it into practice or not, that physical training is good for a whole host of physical attributes. Cardiovascular systems, muscles, bones and joints are all benefited by regular vigorous exercise. Well, to add another item to your “Why to exercise list”… your brain is benefited by regular exercise as well.
The Human Brain – Exercise – A bunch of excerpts connecting exercise with improved memory, increased cognitive function when aged, improved brain function, morning exercise leading to better cognition through the day (6:15am class rocks!)
Physical Exercise Sharpens the Brain – Key point that strength training was better for the brain than aerobics alone. Why am I not surprised?
The Surprising Links Between Physical Activity, Brain Health, and Healthy Aging – An outline of copious data linking exercise and improved cognition. Check out page 38 which has a correlation between SAT scores and success in physical standards. Though depending on the physical standards this could be selection, or other factors rather than causation. (eg tall basket ball players and short gymnasts). There’s not enough information there to make a determination.
There have been countless studies showing improved brain function through exercise. Studies on Alzheimer patients show dramatic reduction in degradation through exercise. Exercise has been shown to induce the creation of new brain cells in the hippocampus. As if we really needed more evidence that exercise is a necessity.
The stereotypical “dumb jock” has little grounding in reality. Sure, there are those that have chosen athletic over intellectual pursuits, but you will find that the vast majority of high performing athletes are very intelligent individuals. You know the people who seem to just have everything together. Athletic, intelligent, social, etc. These things all tie together. Yes, there are those that have just been genetically gifted, but my theory is that most of these folks have just chosen to put in effort toward improving in general. They study, train and play hard. One of the things that initially surprised me about the global CrossFit community was the density of highly intelligent folks involved. PHDs, doctors and the like were overrepresented in the people that were training friends, and ultimately opening facilities.
So get out there and train. Your brain will thank you for it.
Part A:
10 min to find max box jump
This is a measure of pure explosiveness. Lets see those ups
Part B:
Run Like Hell
4x
400 meter run
50 sit ups
10 HSPU
CrossFit Endurance
3+ Hours Before WOD
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
5/25/10 WOD
-The 4:30pm class tomorrow will be cancelled. All other classes are on their normal schedule.
-The schedule will be changing after next week, don’t worry I’m not taking away any classes just adding new ones.
Jack hitting full range of motion
Trey as Rx'd
Bob squatting some serious weight
Part A:
Clean and Jerk
3 Rep Max
You will have 10 min to find your 3 rep max, once you touch the bar you will have 1 min to complete all 3 reps. This can be a squat clean or power clean, the bar is allowed to be dropped from the lockout position.
Part B:
Tabata Something Else
20 seconds of work, 10 seconds of rest, 8 rounds for each exercise (4 minutes). Count your reps and try to get the highest amount of reps as possible.
Pull-ups
Push-ups
Sit-ups
Squats
Post total reps to comments
5/1/10 WOD
Today is the debut of our stretch class at 1pm. If you want something soft to sit on, bring a yoga mat. Otherwise you don’t need to bring anything.
It is the first of the month, if everyone could have their membership dues in this week it would be greatly appreciated.
The date for the running clinic is May 16th, this is a FREE event for all members and will be very beneficial to your running. For any non-members the rate is $50. This will be an awesome clinic, more details to come!
Check out the Freak Food website and menu. If you are interested in placing an order, please let me know by Monday. If there is enough interest I will contact them and place the order.
Partrick ripping through the Farmer's walk
Flipping Tires
Fun with the Ropes
70 Burpees
60 Sit ups
50 KB Swings (24kg/16kg)
40 Pull ups
30 Handstand Push ups
4/28/10 WOD
The tentative date for the running clinic is May 22nd, I will announce the definite date by the end of the week.
Check out the Freak Food website and menu. If we have enough people interested we will try to place an order next week. Let me know what you think and I will contact them and see what we can arrange.
NEW CLASS: Saturday from 1-2 we will now be offering a stretching class. This class is free to all members of the gym, so come in and learn how to stretch using a foam roller, trigger point, and bands. If anyone is interested in attending this class who is not a member, it will be $20 drop in fee.
Main Site- 4/27/10
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
Times to beat:
James Hobart 10:02, Ben Bergeron 11:03, Graham Holmberg 11:13, Matt Chan 12:20, Mat Frankel 13:05, Heather Keenan Bergeron 13:15, Miranda Oldroyd 15:00. Post time to comments.
4/20/10 WOD
The Captain Pat Reeves Memorial Golf Tournament will take place on May 26th. This golf tournament is in memory of Kate’s dad who was the captain of the Manchester Police Department. All proceeds from the golf tournament go to a scholarship fund and to help families of public safety personnel who are in need. If you have any interest in playing in the tournament or making a donation, there will be registration and sponsor forms at the gym. Who wants to play?
For the first week of May I will open the 5:30pm class to all public saftey and military personnel for FREE. If you are interested or know people who are, have them stop in for a week of training for free.
The tentative day for the Mt. Washington hike is June 19th. We will set a definite date by the end of the week. If anyone has any experience hiking Mt. Washington let me know.
Part A:
Overhead Squat 3, 3, 3, 3, 3
Press 5×1
Part B:
Annie
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
4/8/10 WOD
We will be holding a new class on Fridays at 5:30 pm, called “Strong Fridays.” This class will be dedicated to a combination of Strongman movements, power lifting, and CrossFit. We will be lifting heavy weights and odd objects. Strong Fridays will be capped at 6 members, please let me know if you are interested to reserve your spot. If this class takes off we will look into offering it 3x per week and developing a heavy strength program for members who are interested.
All members please have your April dues in this week, if you haven’t already paid them. Thanks guys, I appreciate it.
Remember to post your times and scores to comments! Our comment section has been lacking lately.
Part A:
Front Squat 5 RM
Bench Press 5 RM
Dips 3 x 12
Part B
50-40-30-20-10
Pull ups
Double Unders
Sit ups
35 min time limit
