BIG NEWS!!! We have been accepted as a CrossFit affilitate. We will be offering classes at 7am, 9am and 6pm starting next week focusing on the WOD’s posted at Crossfit.com, as well as offering foundations classes twice a week Monday at 7pm and Saturday at noon for those not familiar with CrossFit methods. Remember, this is a constantly varied fitness program that can be adapted to any age and ability. Overweight? no problem. Pregnant? good deal. Over sixty? we’ve got people that age. Never worked out? no worries. We can turn anybody ANYBODY into a functioning athlete. Just ask around.
Sunday WODDeadlift5 sets of 3 Warmup…20 lb vest. for all exercises185 deadlift x10chin up x540 lb Kettlebell snatch x5 per armburpee x53 rounds, rest as needed Then, against better judgment, Deadlift…265 x3225 x3205 x3 This led me to go home and read Starting Strength’s section on deadlifting…again. My body is not built for this lift but in order to teach it I have to master it.
Dominic and Pete both pulled 365 x3, Dom hit 385 once. Way to go you compact f#$%ers. Pete then did 50 burpees in a blazing 2:06…way to GO!!! Joe did 275 or something thrice on the DL and set a new PR in the mile run of 5:52. In non lifting news… MORE JERKY!!!
(yes, those are jerky funderwear…)
How to make jerky while you sleep (mostly)… 1 or 2 pounds top sirloin beef, thin sliced (ask the butcher)Any amount of any marinade/spice/sauce Combine ingredients, let it soak fro as long as you feel appropriate. Pre heat oven to 175 degrees.Cover your bottom oven rack with foil and lay the beef out on the top rackLet it bake (dehydrate essentially) for 8-10 hours (I do this overnight and have a great snack for the whole family and friends the next day.)Remove and enjoy a tasty snack that has none of the preservatives of the store bought variety and twice the flavor at a quarter the cost. Not that this stuff will last, but don’t let it sit around for more than a week.
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.
(c2 rower replaced with squatting band row with band attached to lower wall hook)
Pete-377 Dan-412 Joe-342
So, for the last 13 years I have been traveling, playing music until ungodly hours of the night and generally wasting time on New Years Eve. This time I sat home, ate lobster tail, went to bed at eleven and woke up and did a 5k in the morning. It was the New Years gift I could have given myself. Instead of being tired for three days after, I had energy all day. Later on in the day Pete (who also did the 5k…his first road race!) and I met at the Garage for…
Thursday 1/01/09
“Murph”
For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
Partition the pull-ups, push-ups, and squats as needed.
We all did our reps ‘Cindy’ style, 5-10-15 x20 sets.
Dan-40:00 Pete-48:00 Joseph-40:59
Friday 1/02/09
Clean N Jerk 135 lbs. Ladder style (one rep minute one, two reps second minute, etc.) Round one (full squat clean) Dan-5 plus four reps Pete-6 plus four reps
Round two (all cleans acceptable) Dan-7 plus 6 Pete-7 plus 5
If you have designed a WOD for us to try out in class please bring it in and we will be taking a vote. Running class is on at 11amOly class is on at 12noon
DER LIFTINSCHTEIN
rest or lift and carry practice.
Tuesday ‘Eva’ Run 800 meter 70 lb dumbbell swing x30 Kipping pull up x30 5 rounds
Dan-47:35 Rx Pete-48:38 Rx Joe-45:49 (60 lb db first round, 40 lb KB after)
Peter ran too far, Kaya’s puppy ate a mouse which led to stall for both Joe and I, but it got done and next time there will be some serious PR’s. A tough one, will be tougher next time with no outside distractions.
Wednesday Peter 5-5-5-5-5 back squat 225, 255, 260, 260, 260 Joe 185, 185, 195, 195, 200
Joe Weighted pulls in sets of four and five with 30 and 40 lbKB Pete pistol squat practice
Dan 20 lb. weighted vested 10 push ups 5 chin ups 10 squat jumps 5 burpees 50 yd. bear crawl forward and back
10 rounds as fast as possible. Only got through nine and forgot to stop the watch before I had to stop. Sweat everywhere.
Wednesday Run 400m 15 L pull ups 15 back extensions As many rounds as possible 20 minutes Dan-5 Pete-4 plus 5th run
Thursday Dan-90 minutes yoga
This week working on setting new goals (handstand push ups, 5 minute mile, 5k under 18:00, 7 muscle ups, and a few off in the distance that are not for immediate disclosure. I have really noticed the balance of what we are doing with CrossFit, one persons strength is always another weakness. Closing these gaps and filling in the holes is hard, but satisfying. Yoga showed me I am not anywhere near where I want to be with flexibility. In good news, 5 year old Kaya did 10 single reps of pull ups hanging on the bar by herself today. A big acccomplishment. Special recognition to Randy Ross for hitting a muscle up on the rings, Dan Binkowitz for bench pressing 205 lbs and Dominic Sirianni for Split jerking 240lbs, deadlifting 365lbs and getting two dead hang pull ups, all in one week!
One kilometer path in morningside park. I know, i know…it says .97, but the html code won’t loop it. Anyway, aimed for 45 minutes. It’s nice to run this distance in a park on grass but also with a marker so you can pace. Peter’s first 10k ever…”I’m glad that’s over”.
Last two got stuck half way through the rep, had a light spot to finish and then fought the negative motion all the way down to dead hang. Goal is over 100 lb. no spot by February 16th.
Check out this link to an interesting site that takes workouts over the top: Mountain Athlete Also, here is a good read that keeps thing simple. Primal Blueprint Thanks to Joseph for the links. Also, if you like what you’re reading give us some feedback on your own workout, what you’re doing or the links you follow.
Tuesday ‘Annie’ 50-40-30-20-10 Jump rope double unders Sit up
Joseph 7:40 Peter 9:59 Dan 11:59
I liked this one. I had never hit more than three double unders in a row. Hit the set of 30. Gonna work these. Before this did bench press for fun. 45 x12, 135 x12, 205 x1 (up too fast but spotter was leaving), 155 x8, 165×8, 165×8, 175×6, 175×6. Wanted more but no spot=no big lifts. Finished with 3×15 ring push ups after Annie and teaching Tina Clean N Jerk.
Monday 7am-sprint bike ride from Normandy to The Garage.
1pm-Clean N Jerk 1-1-1-1-1-1-1 Peter 155, 155, 165, 185 (f), 185, 185(f), 165 Dan 135, 145, 155, 165, 165, 165, 165
Dominic came in and hit a monster 195, with room left to go up. Good job Dom!
Five minutes after the C-N-J’s… Miles on ten minutes Dan-5:46, 5:39, 5:53. Goal pace was 5:45-5:50. Last one legs were dead. No pop. Pete did the last one with me in 6:40, a PR for him even after staying in the gym for my first two and doing squats, thrusters, general leg abuse.
Sunday afternoon 15 pull ups 15 push ups 15 sit ups 15 Superman back ext. 20 minutes, AMRAP
Pete did ring dips instead of push ups and some crazy ball back ext. Got 6 plus 4 dips. Dominic and I did this in the park. I got seven plus another round of pulls. Dom got six and some change.
Saturday was rest, but did some casual late night biking.
