WOD

"Team Training"

3 rounds of:

500m row
Box Jumps (as many reps as you can)
400m run

In groups of 3 rotate through the workout in order. Rotate only when both the runner and rower are finished with their meters. The person on the box is to get as many jumps as possible until the rowers and runners are finished. In the event of a 4 person team, the fourth person will work on their double under skills. The workout will be scored by the time it takes to complete all three rounds and the total number of box jumps accomplished by the team.

As many of you know the I AM CrossFit Challenge will be wrapping up April 2nd. Someone who has quickly become a fire breather just happens to be in this picture. You can read more about her by going to Carole's blog.

WOD

5 Rounds for time:

10 DB Split Cleans (5 each leg)
20 DB Split Jerks (each leg)
30 Jumping pull-ups

The goal is to use the same weight for the jerks as you do the cleans. Focus on form and dip that back leg so the knee kisses the floor on each rep of the cleans and jerks.

When going through my old "CrosFit" pictures, I found one that brought back some serious memories. What you see in this picture is where it all started. In my backyard, with a homemade slamball, which still sits in my office, one of the many boxes which are now at the gym, one of my Army issue duffel bags filled with 50#'s of sand and a log which weighed about 92 pounds. For the first months of CrossFit I used what you see in this picture. I ran, I swang and I pushed through some of the most miserable workouts I ever imagined. Someday I may find a way to scan my old workout journals and post them on my log. I eventually added KB's a pair of gymnastic rings and a rower. I sometimes sit in the gym mesmerized by where I started to where I am now and where I envision WE as a collective group will go on to in the future. I'd love to hear about your first CrossFit story. Where you started, why you started and what you were feeling as you started this road to a new you. I know when I started I was in denial that something so intense and so short would work as it does. Boy was I wrong!!! Feel free to post your story in the comment section below.

WOD

First Round

* Burpees x 60 seconds
* Pull-ups x 60 seconds
* Squats x 60 seconds
* Pushups x 60 seconds

Second Round

* Burpees x 45 seconds
* Pull-ups x 45 seconds
* Squats x 45 seconds
* Pushups x 45 seconds

Third Round

* Burpees x 60 seconds
* Pull-ups x 60 seconds
* Squats x 60 seconds
* Pushups x 60seconds

Fourth Round

* Burpees x 45 seconds
* Pull-ups x 45 seconds
* Squats x 45 seconds
* Pushups x 45 seconds

When performing this workout, you will move from one exercise to the next without stopping. This is a max rep workout so pushing yourself is the key. This workout is scored by the total number of reps from all four rounds and all four exercises.

I'd have to say this picture best wraps up a week of Fight Gone Bad. Thanks Kim for giving your all and then willing to assume the CrossFit position. Nice job everyone this week it has been one to remember.

WOD

"Randy"

75 Power Snatches for time 75/55

Well here is a long overdue installment of "BS In The News". During my late night searching I came across the following article. Now before you dive into it I am not bashing the content, but i am bashing how far behind the common sense curve some of these scientists can be.

Here is an example: "Four to five years ago, no one thought fat tissue matters for this stuff," adds Michigan's Lumeng, who studies the macrophage link. "There clearly are going to be anti-inflammatory therapies for diabetes coming out of the pipeline."

That was the last paragraph in the article and basically caused me to leave my jaw in my lap. To put things in perspective Lorain Cordain wrote "The Paleo Diet" in 2002, Barry Sears wrote "The Anti-inflammation Zone in 2005 and "Enter The Zone" in 1995; Packer and Colman wrote "The Antioxidant Miracle" in 1999 and then there was this teany, weany 7 year study in Finland published in a certain medical journal showing proper nutrition and exercise literally rejuvenates the dna of a cell. I don't consider myself all that edjamacated, but my simple math skills show me people were on to this prior to 4-5 years ago. But of course who am I?!

You can read this for yourself by clicking "BS In The News".

WOD

21 Pull-ups
20 DL
19 Box Jumps
18 Pull-ups
17 DL
16 Box Jumps
15 Pull-ups
14 DL
13 Box Jumps
12 Pull-ups
11 DL
10 Box Jumps
9 Pull-ups
8 DL
7 Box Jumps
6 Pull-ups
5 DL
4 Box Jumps
3 Pull-ups
2 DL
1 Box Jump

I'm not going to lie, my goal as a coach was to see how many people were laid out on the floor after their encounter with Fight Gone Bad! The more bodies that lined the floor the more successful I felt as a coach! You guys made me proud. I counted Amy as "a body hitting the floor" although she picked a most peculiar place to "rest" after her 17 minutes of pain.

WOD

Workout A"

For those of you that haven't yet done Fight Gone Bad, the fight will continue today.

Workout B:

21-18-15-12-9-6-3

Med Ball Cleans
KB Swings
Burpees

Fight Gone Bad.....What else is there to say? 17 minutes of sheer intensity!

WOD

Workout A - If you have not yet done so, you will do Fight Gone Bad today.

Fight Gone Bad

PP
SDLHP
Box Jump
Wall Ball
Row

Workout B - If you've already completed the fight you will do:

Cindy

AMRAP 20

5 Pull-ups
10 Push-ups
15 Squats

We had A LOT of athletes go through the benchmark Fight Gone Bad yesterday and there were some great scores and new PR's. We still have many of you to get through this workout, everyone must do Fight Gone Bad one day this week.

Intensity - The quality or condition of being intense

In the realm of CrossFit the definition of "Intensity" contains three letters F....G....B. For those of you new CrossFit the wod Fight Gone Bad has a reputation of humbling each and every athlete at whatever level you may be. It is the best gauge for determining your conditioning, both physically and mentally. When coach Glassman first created this workout, he wanted something the mixed martial arts fighter could use to condition himself for his fights. In doing so he created Fight Gone Bad, which after going through it you can appreciate the name of the wod.

For a couple of points on intensity go here and here.

Also, assessments are this Saturday March 6th from 9-11 a.m. The Saturday wod will be at 11:00 a.m. Be sure to look to the right in the "Upcoming Events" box for what is coming down the road.

WOD

"Fight Gone Bad"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Most of you know the young gent pictured above as Michael. As with most guys, he is addicted to simply picking up heavy stuff. Nothing makes a person feel better than hitting a personal record in weight lifting....well that is unless you are the proud father of a new baby girl. Be sure to congratulate Eileen and Michael as they welcome Mia Cassidy Dimino to their family.

Today's wod came to me I guess you can say in a dream....or dream like state. At about midnight last night, in the middle of a snow snow storm, begging for a bed after being up since 4:30 a.m. I came up with the following workout. It was more of a way to keep my mind off how tired I was so the more sick it was, the more it kept me entertained.

On the way to Ft. Wayne I told Carole I wanted to do something sick and something we haven't done in a while. I believe she said something to the effect of, "Don't make it too sick!" Well, today's wod was sic and fit that criteria. By the judge of the end of class it hit point spot on. And of all the days I did not have a camera.

WOD

"Painstorm Tabata"

One-arm DB Swings
Bottom squat hold
Plank Hold
Push-ups
Plank Hold
Back Extensions

For the first 16 rounds perform 20 seconds of as many one-arm db swings as you can. For the 10 second rest portion sit in the bottom of the squat position. Then right back into swings with the opposite arm. Continue switching arms for all 16 rounds. After the 10 second rest in the bottom squat position drop to the floor and hold the plank for 20 seconds. For these 8 rounds the rest consists of as many push-ups as you can. After the 10 seconds back to plank. The last 8 rounds consist of holding the plank for 20 seconds and the 10 seconds of "rest" consists of back extensions.

If you conduct the wod as required you should end up face down after it's all said and done.

This is further proof that every class has it's own personality! Like so many of the pictures there is a lot going on in this one. Allison is focused on getting through the drill, Myra is witnessing the attempted "River Dance" show Sarah was putting on......Carole is about to fall over laughing at what she was seeing and Galyn, who is only half in the picture is standing with her arms crossed looking like an embarrassed mother. The morning crew was a lot of fun yesterday and Sarah.........I'll make sure the rings are always out when you come to class.

And now on a more serious note, Carole has highlighted one of her I AM CROSSIFT team members on her blog page. Go to Carole's blog to read the entire story.

WOD

“Team Jackie”
AMRAP 20

500m row
Thrusters 45# bar
Pull ups

Once the person rowing hits the 500m mark then the entire team rotates stations. Rounds are determined by the number of 500m rows completed in the 20 minutes.