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.