misFit WOD: 9/7/10

Warm-up:

CFWU x3

WOD:

Overhead Squat

3-3-3-3-3

*Spend the time to get loose and warm-up; then find legitimate 3RM

Challenge:

Row PR 500m

Post WOD:

Work on a weakness or request a skill session with a coach

misFit WOD: 8/30/10

The man himself.

One year ago this week he was off to the glue factory.

WOD

"Swifty"

AMRAP 20 Minutes

2 Burpees

4 Push-ups

6 Sit-ups

8 Squats

10 Double Unders (30 Singles)

*This is on the (x)misFit check list. Score needs to be 20+ rounds.

Camp Countdown

We will be taking pictures and videos of people setting some scores to beat on the benchmarks to put up on here.

Project misFit Pre-Camp assignment:
Complete four of the girls by friday night.

Do one a day, do all four today, just get four done and go hard.

If you're in class with someone else, choose one together and battle it out.

The five rules of project misFit:

1. You don't ask questions.
2. You don't ask questions.
3. No excuses.
4. No lies.
5. You have to trust the misFits.

The Benchmark Girls
Angie	100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats	For Time Complete all reps of each exercise before moving to the next.
Barbara	20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats	5 rounds for time
Chelsea	5 Pull-ups 10 Push-ups 15 Squats	Each min on the min for 30 min
Cindy	5 Pull-ups 10 Push-ups 15 Squats	As many rounds as possible in 20 min
Diane	Deadlift 225 lbs Handstand push-ups	21-15-9 reps, for time
Elizabeth	Clean 135 lbs Ring Dips	21-15-9 reps, for time
Fran	Thruster 95 lbs Pull-ups	21-15-9 reps, for time
Grace	Clean and Jerk 135 lbs	30 reps for time
Helen	400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps	3 rounds for time
Isabel	Snatch 135 pounds	30 reps for time
Jackie	1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps)	For time
Karen	Wall-ball 150 shots	For time
Linda (aka "3 bars of death")	Deadlift 1 1/2 BW Bench BW Clean 3/4 BW	10/9/8/7/6/5/4/3/2/1 rep rounds for time
Mary	5 Handstand push-ups 10 1-legged squats 15 Pull-ups	As many rounds as possible in 20 min
Nancy	400 meter run Overhead squat 95 lbs x 15	5 rounds for time
The New Girls
Annie	Double-unders Sit-ups	50-40-30-20 and 10 rep rounds; for time
Eva	Run 800 meters 2 pood KB swing, 30 reps 30 pullups	5 rounds for time.
Kelly	Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball	Five rounds for time
Lynne	Bodyweight bench press (e.g., same amount on bar as you weigh) pullups	5 rounds for max reps. There is NOtime component to this WOD.
Nicole	Run 400 meters Max rep Pull-ups	As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

misFit Headquarters: WOD 8/16

Do it. Go heavy.

Get yourself acquainted:

http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

misFit Headquarters: WOD #3

When the affiliate is fully functional we will have OLY classes. If you stick with them you will learn to move under the bar and set clean and snatch PR's from the full squat position.

WOD

Strength

Continue on spreadsheet. If that means finding a 1RM to put into your spreadsheet, please do. The next round of programming will have a better outline of the strength stuff for you guys, but in the meantime get yourself acquainted and ready to get strong.

MetCon:

10x5 *Touch and go clean and jerk

Rest 90 seconds between sets

*12 1.5pood KB swing penalty for breaking the touch and go during a set

Coaches Notes

For some people who are just starting, or get confused by all of this back and forth stuff: clean always means squat clean from the ground. Adding the word power turns it into a power clean and adding the word hang means either hang power or squat cleans (not from the ground).

Touch and go: Very similar to unbroken, but since you are going from the ground it means you go right back up with it, without bouncing, when it touches the ground.

Your score is the highest and lowest weights you used combined. Penalized sets need to be finished to avoid multiple penalties in one set, but will not count towards your score.

Post score to comments

misFit Headquarters: WOD #2

Hoooray burpees. Hoooray burpee box jumps.

WOD

Two rounds for time:

500m Row

25 20" Burpee Box Jumps

Burpee box jumps are exactly what you think. Instead of jumping up with the hands overhead, you jump onto the plyo box. Boom.

misFit Headquarters: WOD #1

We're famous.

WOD

If this is your first WOD at the new gym you must do fight gone bad.

What's that?

http://www.crossfit.com/cf-info/faq.html#WOD2

If you did it this weekend with us, your WOD is:

Strength:

Thruster work, or wherever you are in your spreadsheet.

WOD:

2 rounds for time

Run 800m

30 Push Press

*Get nasty and set a PR on FGB. New gym and the time off should have everyone ready. If classes start to get overcrowded I will have two in the evening to make sure everything is done right. Keep in mind Seth trains during the day.

New Gym.

Why is this stuff so difficult? Here's one reason to ponder.

Neuromuscular Facilitation, also called muscle memory, is one of the most important factors in the adaptation of strength as an athlete, but more importantly as a novice. When we try new movements or activities, our brain sends a electrical impulse to activate the muscles needed. When this movement or pathway is unfamiliar, it is like driving with grandma in a big city and she has no idea where she is going (think pre-smart phones, people). You end up taking seventeen different streets to go five blocks. As grandma lives in the city, she learns the quickest pathway from point A to point B. The body reacts in a similar way. As your mind works to find the best pathway to move your body it starts finding short cuts and movements become more efficient. With the strength movements at CrossFit, novice people can see strength gains from 20-40 percent in little time with small gain in muscle mass. The gains are attributed to the neuromuscular connection. Now that grandma spent some time in the city (going through repetition after repetition) and finding the most efficient path, she can start pouring on the gas! Make sure you're teaching the body the short cuts, you don't want to be driving around an extra 5 minutes for the rest of your life.

We use a lot of fine motor control in our daily lives like typing, brushing our hair, and using a pen. It took a lot of training to make these movements efficient if you don't believe me go brush your teeth with the opposite hand tonight and see how easy it is.

What movements in CrossFit (or life), have you felt this process in action?

Yo yo yo. New equipment in today, need to move old equipment too, and flooring this afternoon. If you can help, please get in touch with Drew or Seth.

Today's workout will be just that, and if we get it done, tomorrow's WOD will be great.

New gym construction starting this week.

Hey guys, we're starting to get our shipments of equipment for the new gym.

We'll need some help with the horse stall mats on friday. They are very heavy and will be the WOD for friday.

Today's WOD is pretty simple. Run 10k. That goes for everyone. No scales needed. If you need a few intervals to separate it, so be it.

Summer Programming: Day 49

Don't ask why I use these, they're always the first thing that comes up in google images.

WOD

AMBAP 24 hours
Help Drew Move

(As many boxes as possible)


Sorry no class again today, but you can get a good workout and a free meal if you come help me move into my new place at some point. Give me a call.

Summer Programming: Day 48

Unknown and unknowable. Don't drown.

WOD

3 Rounds for time

135 Lb. Squat Snatch 15 reps

3 Legless rope ascents

Sorry this took a while today guys. Busy getting ready to move to the new misFit headquarters. Will be sort of a hectic week and might not get a chance for class. If you can't make it to the gym, contact me for some bodyweight WODs to keep you ready.

Summer Programming: Day 47 (46 was rest)

We've done a good amount of running recently. Should prepare you for today's twist.

WOD

Strength

Thruster

5-3-1

MetCon

Tabata Mash-up: Running and KB snatch.

For those of you who haven't done tabata or don't understand the mash up:

Tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. A mash-up will be 16 rounds of 20 seconds of work and 10 seconds of rest while alternating exercises.

Today you will run as far as you can while carrying the kettlebell in 20 seconds, rest 10 seconds, do as many right arm kettlebell snatches as you can in 20 seconds, rest 10 seconds, run again, rest 10 seconds, and then do left arm. That will complete 4 rounds of the mash-up and you will keep going until you have done each 8 times (4 rounds of snatch with each arm, 8 run).

Your score will be total distance and number of reps. This will be easiest on a track. Post score to comments.

A little help with the KB snatch:

http://www.youtube.com/watch?v=6Ubc4uJdyB8

Can't help with the running.

*I (Drew) am out of town this weekend. If you wish to workout at the gym, get in contact with Seth (807-7065). If you get permission to go in without him, be safe and make sure it's not by yourself.

Summer Programming: Day 45

Vintage. Better get your SDHP's in order. Our new clock is called 'Clock Gone Bad' and it has a nice little button on it for FGB.

WOD

5 Rounds for time

21 Sumo Deadlift High Pulls (75/55)

21 Thrusters (75/55)

No special notes today.

It's going to be hard.

Summer Programming: Day 44

Psssh. Ball Cleans. Pssssh.

WOD

Clean one rep on the minute, every minute, for 20 minutes

Increase weight as you go

After rep is done do 15 double unders in remaining part of minute

Post highest weight and lowest weight to comments

Summer Programming: Day 43

The Odd Couple. Winners of the 2010 misFit games. Free month at the gym, and a free T-shirt. Good times.

WOD

Strength:

Overhead Squat

5-3-1

MetCon:

3 Rounds

Run 400m

AMRAP Push ups

Rest 3 Minutes

Scores are for total time of 400's, and total push ups. No rest between the run and push ups. Push ups are as many reps as possible in one set.

Post time and total reps to comments.

This could win the video post of the year award for the misFit Blog:

http://www.youtube.com/watch?v=EOyy-zmnLHc

Summer Programming: Day 42

Make sure you get in early today so we can turn your muscle snatch into a power snatch. Hah. Take the time to watch some videos before you come in.

WOD

In 2:30 (3:00 scaled), run 400m and move as much weight overhead as

possible. Only a power snatch or a snatch may be employed as a means

of moving load from ground to overhead. The run must be completed first

and the amount of weight loaded on the bar is your choice.

Rest 1:30 and repeat for a total of four rounds.

Power Snatch:

http://media.crossfit.com/cf-video/cfj-nov-05/power-snatch.wmv

Summer Programming: Day 41

Today's WOD was found in the archives of bDex, thanks for keeping us fit. Rest is important, seriously.

WOD

Naps for time.

It's true:

http://www.lifehack.org/articles/lifestyle/sleep-your-way-to-better-fitness.html

The first WOD from the games from the angle where you can see Mikko. He's got some work to do.

http://www.sicfit.com/speaker/6807-Jason-Khalipa/video/348648-The-Top-Mens-Heat-Muscle-upSnatch-event-at-the-2010-Games

Summer Programming: Day 40

Keep working on that stamina. Before you know it we'll be back inside for a season and you'll have more hot dates with the rower than you'll care for.

WOD

Strength:

Thruster

3-3-3

Metcon:

Run 200m

15-12-9

135 Squat Clean

Ring Dips

Run 200m

Scale:

Weight on clean

Jumping ring dips/Bench Dips

*Don't forget to post weights and scores up here guys. Also send or post your e-mail address so I can send you the strength training spreadsheet. It's a sixteen week program, and if you guys take the time to stick with it you'll see tremendous strength gains as well as MetCon improvements.

More Robb Wolf. Really enjoy his individualized planning for people. I'm glad he doesn't just say "Go Paleo" and tell you eating banana's and rib eye will help you reach your goals.

http://robbwolf.com/2009/12/17/how-many-calories-to-lean-out/

Ring Dips not enough?

http://www.dailymotion.com/video/x924g2_bulgarian-cup-2009-gymnastics-rings_sport

Summer Programming: Day 39

Better get that hip drive on your chest to bar pullups the day after Mary.

WOD

Strength:

Overhead Squat

3-3-3

MetCon:

21-15-9

30" Box Jumps (stack those plates)

Chest to Bar Pullups

*Seth will be teaching early classes from now on for anyone who works later. Get in touch with him to find out what times.

Fantastic:

http://media.crossfit.com/cf-video/CrossFitGames2010_AdidasCommercial.mov

Get it:

http://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844

Summer programming: Day 38

Fittest men and women on the planet. No Mikko. Maybe next year.

Steve Cleave is a beast, and Chris Spealler is the greatest CrossFitter ever.

At least sweet toast caved and an unknown (ish) won again. Glassman was right as per usual.

WOD

'Mary'

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Scale:

Handstand holds or assist band handstand pushups

Pistols to adjusted depth or assist band pistols

Assist band pullups

Great pistol demo:

http://www.youtube.com/watch?v=jEBol54EjVE

We should have sent this video to Mikko prior to the games:

http://www.metacafe.com/watch/877664/15_ring_handstand_pushups/

Summer programming: Day 37

http://games2010.crossfit.com/

Fiiinally

WOD

"Death March"

Walk one mile with bodyweight squat bar on back.

Scale:

Weight on a person by person basis.

I'd like to get a group to a track this evening, let me know if you're interested.

Summer programming: Day 36

Triple extension, bar close to the body, elbows high and wide (hopefully that progressed). Snatch dot com.

WOD

On the first minute, do 1 snatch. The second minute, do 2 wall balls. The third, 3 snatch, and continue this until you cannot complete the reps within the minute.

Prescribed weight is 115 lb./75 lb. for snatch and 20 lb./10 lb. wall balls to the 12 foot target.

Faaaaast approaching:

wmv

Cool WOD:

http://media.crossfit.com/cf-video/CrossFit_BrandXWBFlyingTireJumps.mov

Summer programming: Day 35

Take a look at the shoes. Great for this running WOD. Not so great for today's deadlifts.

A little reading for those looking to step up their shoe game:

http://stronglifts.com/weight-lifting-shoes-squats-deadlifts/

WOD

Strength:

Sumo Deadlift

3-3-3

MetCon:

30 Muscle ups for time

Scale:

60 Chest to bar pullups, 60 ring dips

or

120 assist band pullups

120 dips

We are well aware of these not being equal feats, but we're trying to get you up on those rings. Wherever you're at, we'll get you there.

They just get weirder and weirder:

http://www.youtube.com/watch?v=rw7JqgL2uR4

If you want to lift more, start swearing at yourself in the mirror between sets:

http://www.youtube.com/watch?v=st8FEFHlInk&NR=1&feature=fvwp

Summer programming: Day 34

Giddy up. It's a new week, get after it.

WOD

Strength:

Thrusters

5-5-5

MetCon:

AMRAP 5 minutes

155 Power Clean and Jerk

Rest 3 Minutes

AMRAP 5 minutes

30" Box Jumps

Schwaaat:

http://www.youtube.com/watch?v=rXDSPbZ_OUw&feature=related

A-dub:

http://www.youtube.com/watch?v=7vL19q8yL54&NR=1

Summer Programming Day 33

Colorado mountain runs in the mud and snow are a true test of endurance. This one is worth the click to zoom in.

WOD

OLY:

Squat Clean 1-1-1-1-1-1-1

Snatch Balance 5-5-5

Clean Pulls 3-3-3-3-3

Endurance:

3+ Hours After Strength WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Snatch Balance:

wmv

Gross:

http://www.youtube.com/watch?v=yowQI5JxGqo&feature=related

Summer programming: Day 32

Get some air under those Mamba's. Hopefully double unders

link together a little better today than during "^the seven^".

WOD

Strength:

3x5 Sumo Deadlift

MetCon:

AMRAP 12 minutes

185 front squat x5

10 Chest to Bar Pullups

20 Double Unders

This guy would scale up to 200kg in this WOD:

http://www.youtube.com/watch?v=XkK9-mnDAy4

Buddy is bonkers:

http://www.youtube.com/watch?v=hXovowbMsLE