Playing Catch Up

So...It has been an interesting week with the floor being unusable. Here are the last two workouts. I am out of town starting tomorrow. My plan is to update the blog while I am away and CrossFitting in CA.

4-28-09
WOD
21. 18. 15...3
SDHP
KB Swings
Push Ups
Shuttle Run

4-29-09
Sand Pit!!
KB Throw Across and Back
Burpee Broad Jump Across
Lunge Back
5 Rounds

Then...Hover Ball

Much fun was had in the sand...right? I have a strong feeling that we will be out there much more often.

New Floor

Todays WOD's was the last one with the broken floor. Construction was started today on the fix, unfortunately we already have a problem and the fix will take longer than expected. I know...SHOCKING! Classes will still go as scheduled, we can work around this...after all, we are CrossFitters.

2 Rounds for time
Partner workout, the bar cannot touch the floor once time starts.
40 Front Squats
40 SDHP
40 Push Press
200 Single Jumps

Friday means Burpees

Buy In
10 Negative Pull ups

WOD
2 Rounds
3 Laps
21 Burpees
3 Laps
21 KB Swings

Cash Out
10 Negative Pull ups

Spartan Rules

1) Lactic acid is the Spartan's friend. The Spartan knows the value of anaerobic failure, and actively seeks it out. If he falls on his face, he waits only as long as necessary to move again before he continues.

2) The Spartan takes no breaks between exercises, unless it's to shove a non-Spartan out of the way.

3) The Spartan runs. He does not use Stairmasters, or stationary bikes, or ellipticals. He runs.

4) When the Spartan cannot run, he walks. When he cannot walk, he crawls. When he cannot crawl, he has failed.

5) The Spartan hits big muscles, like the back, the pectorals, the quadriceps and the glutes. He knows this means he is building functional muscle that will assist in the destruction of his enemies and in the production of testosterone (of which the Spartan has more than the average man).

6) By contrast, the Spartan does not waste much time on small muscles. They will grow as the result of functional exercise that hits the big muscles (see above). For example, the bicep is only useful in that it assists with chin-ups, and scaling enemy fortifications. Anything else is vanity.


7) The Spartan abhors cables and machines. This is for two reasons. First, to activate stabilizer muscles, the Spartan must depend on himself to balance the weight, not a machine. Second - look up the adjective "spartan" in the dictionary: "strict and austere." You should be able to do a Spartan workout in a FOB (field of battle).

8) The Spartan fears only one thing: his workout. The enemy pales in comparison to his workout. If he doesn't fear his workout, it isn't hard enough.

9) Puking is acceptable. Quitting is not. If he gives up here, he gives up in battle. This is unacceptable.

10) So nature abhors a vacuum, so the Spartan loathes missing a workout. A Spartan can complete a workout in his grandma's basement, a hotel room, or in a city park.

11) If the Spartan is not in pain during his workout, he is wrong.

12) The Spartan never cheats. He maintains proper technique throughout his training, because he knows that smooth is fast, and that he will be mocked mercilessly for, "girly pull-ups".

13) The Spartan knows the value of the basics: the push-up, the pull-up, the chin-up, the sit-up, the squat, and the dead-lift. He also knows the importance of variety, and seeks out different techniques of the above.


By: Captain Paul Lindsay, British Columbia Regiment (Duke of Connaught's Own)

WOD 4-23-09

Buy In
30 Good Mornings

WOD
21, 18, 15, 12, 9, 6, 3
Pull ups
Sit ups
100 feet of Lunges

Cash Out
Work on Hand stands

Countdown

There are only 24 days until the Regional CrossFit Games...do you know where your training is?

Buy In
50 Jump Squats

WOD
5 Rounds
21 Deadlifts
7 Thrusters

Use the same bar, the Deadlift should feel too light and the Thrusters should feel too heavy. Have Fun!

Cash Out
Was supposed to be 500 Bicycle crunches, but I didn't realize this was the CrossFit Kids class and had to drop it to 300 crunches. SAD

WOD 4-21-09

WOD
4 Rounds
10 Heavy KB Swings
Burpee Broad Jumps across the gym and back
3 Laps

She's Baaaaaack

Laurie came back today and we were so excited to have her. Almost six months ago she completed a workout that scared the pants off of her and she hasn't been back since. She let the workout get the best of her, even though she finished it. Thanks for getting back in the mix again Laurie.

Never be afraid to ask if you can scale a workout or switch out an exercise. If you have a valid reason I will probably be reasonable. If not, it is unlikely. Although I never want to scare anyone or hurt anyone(mostly), it is my JOB to push you past what you perceive your limits to be. Know that I may say "NO, YOU CANNOT SCALE", but then again, maybe I have an off day and say..."WHY"?




Buy In 1000 Row

WOD 2 Rounds of
50 Wall Ball
50 Push ups

Cash out
1 Lap of lunges

Seven

It was good to have the brothers back in the CAC today. Talk about taking it to the next level.

Buy In
50 OHS with un-weighted bar

WOD
7 Rounds
7 OHS
7 Pull ups
7 Box Jumps

Cash Out
50 Heavy Renagade Rows

Tabata Me Crazy

Buy In
50 Good Mornings

WOD
Tabata
Pull ups
Push ups
Sit ups
Squats

Cash Out
Tabata Run