The Diet of Native Americans before and after colonization
The Warmup:
Joint mobility (squat stretches, long sitting)
39 Burpees
39 Muscle ups
The Lift:
Back Squat 5, 5, 5+ @85%
The Workout:
3 rounds
800m Run
16 Good Mornings 45/35
16 Sit ups
!!!Important update regarding Saturdays Fun Run, Please read below!!!
Alyssa made this comment on the September 1, 2010 post;
I’ve been doing crossfit to help me to get stronger and swim faster in my races. Yesterday we had timed trials for high school swimming to see where we are at for pre-season. My 100 freestyle was my fastest ever even faster than I did at state last year. I think that crossfit has really been helping me!!!!!
Alyssa
That is great Alyssa! Thanks for sharing. Keep working hard, your times will continue to improve. I’m glad we could help be part of your success.
!!!!!Shedule Change!!!!!
Hey guys and gals,
This is good news or bad news depending on how you look at it.
I was mis-informed about the run this saturday. It is a fun run/walk. It is untimed and very non-competitive (AKA casual). The course goes along the Heritage Trail by Lacamas Lake. They are going to allow baby strollers on the course. You must register on line prior to race day for the $25 entry fee. Race day registration is $35.
What does all this mean? If you have ever ran the Heritage Trail on a Saturday, you will know that there will already be some foot and bike traffic on it. Add in, who knows how many, casual runners/walkers with stollers on this very narrow out and back course and you can imagine that it will be very difficult to run anything but a jog, maybe break into a run for short sections.
How many people would be willing to meet at Round Lake at 8:00am this Saturday morning and do our own fun run? It is about a 3 mile loop around the lake (much more fun and challenging than Heritage Trail) and you can do 1 or 2 loops, individual choice. Bonus = no entry fee + open free space to run!
Please email me to let me know who would be up for this.
Thanks,
Bob
The Warmup:
Running Drills
Split up any way you want: not timed.
19 one arm push ups on each side
19 Pistols on each leg
The Workout:
5 rounds
400m run
15 KBS 70/53
9, 7, 7, 7, 7 Pull ups
Coaching notes: The pull ups are 9 the first round, 7 the second and so on….
I really enjoy the time I get to spend with all of you at The Workout. Your a great group and getting feedback that either reinforces that we are doing something right or constructive criticizm that allows us to improve are always valued. I wanted to share this comment that David D. put up on the Aug 30, 2010 post.
Hey Bob – I have to share a couple of “wins” with you. I put a hard 16 miles on my road bike on Saturday morning. Flat and fast. Immediately following the ride, I ran two miles. Turned the best one mile time since I can remember at 7:26 (after wasting my legs on the bike)!
I think my second workout session with The Workout Crossfit was a flat 3 mile run (late January of this year). Completed it in about 32:30. I did a flat 3 mile run this morning along Lacamas lake in 24:18!
I enjoy clearing hurdles that I never imagined I could hit within a such a short period of time. I know I have a lot more progress to make still and will keep working it every day. I just want to say thanks for your efforts and help. I definitely wouldn’t be this far along without you and The Workout Crossfit!
Dave, That is an awesome improvement and is reflective of your work ethic while at The Workout. Thanks a ton for sharing. Feedback like this is so valuable to me.
If anyone has achieved a milestone, please share! It’s one of the best forms of motivation, not only for me, but for others that we could recieve at The Workout.
The Warmup:
Thoracic/Shoulder Mobility
3x250m rows building to 90% effort
The Lift:
Bench 5, 5, 5+ @85%
The Workout (37):
14-12-11
Thrusters 95/65
Pull ups
Then:
74 Push ups not timed, broken up anyway you want.
The Warmup:
Joint Mobility
Hips, knees, ankles
Broken up anyway you want
18 Commando pull ups each side
36 Dips
The Workout:
108 Wall ball
The Warmup:
5 Handstand Holds x 5sec
5 Toes to bar
5 Lunges each leg
The Lift:
Clean and Jerk 5, 5, 5+ @ 65, 75, 85%
The Workout:
35 Pull ups
70 Push ups
70 Sit ups
90 Squats
What really matters
The Warmup:
Not for time
30 Burpees
100 Double unders
The Workout:
6 rounds
5 Muscle up attempts
5 Dips
500m row/400m run
I have a video of Dustin learning attempting his first indian pole routine. Not really. I just hope he doesn’t go out and buy a pair of those orange shorts. Sorry guys, I have no plans on getting a pole at The Workout, even if it’s part of the CrossFit Games 2011.
The Workout:
10 one arm pushups (5 per arm)
10 Commando pullups (5 per arm)
20 Lunges (10 per leg)
20 Snatch @ 45%
Rest 1′ repeat 3 times
The other day as we were doing joint mobility work with the PVC, several people were making jokes about “pole dancing”. Watch this video, funny, amazing, a little strange and rated G.
The Workout:
5 rounds
3 Front squats @ 75%
18 Air Squats
6 Pull ups
6 Dips
The Workout:
Clean and Jerk work up to 3×3 @ 60% of max focusing on technique and speed of execution
then; MRAP touch and go @ 45%
Then;
5 rounds
2 Handstand Push ups
6 Toe to bar
6 Pistols (each leg)
Then; (this is NOT a typo!)
Clean and Jerk work up to 3×3 @ 60% of max focusing on technique and speed of execution
then; MRAP touch and go @ 45%
The Warmup:
Joint mobility
Phase 1:
Bench Press 185/115 AMRAP in one set
Then;
28 Pull ups
56 Push ups
56 Sit ups
84 Squats
Phase 2:
MRAP in 8′
10 TGU
250m row or 200m run