Filthy Fifty

For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings
Walking Lunge, 50 steps
50 Knees to elbows/abmat situps
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots
50 Burpees
50 Double unders

Today was Amber and Matt's last day at CFCNX before heading back to the States!  Sad to see you go, but great training with you!  

What is CrossFit?

If you're wondering what CrossFit is, this video is a great introduction. (This is the same one we have embedded on the sidebar to the right.)

CFCNX at the 5 K Run for Relief

Today CFCNX was one of the sponsors for the 7th annual Run for Relief -- raising money for refugees in Burma who are forced to flee their villages in the face of Burmese government repression.

We had a box jump challenge with people winning t-shirts for the most jumps in 1 minute, and had folks trying out kettle bell swings, tire flipping and other fun and different exercises.

Rather than run the 5 K, Charles decided to stay and pull the truck (with Lydia perched on top filming)...

3-2-1 GO!  Great work on the jumps!

Clean and Jerk

Starting at about 60% of your max, do one-rep and increase by 5 pounds each rep.

Go until form breaks or failure to lift.

Focus on perfect form.

A nice day to lift!

Great to have Rob from CrossFit Zone in the gym today (pictured with Ben).

AMRAP Burpee pullups for 10 minutes

10 minutes As Many Rounds As Possible (AMRAP)

Burpee pull ups.

Do a burpee, but instead of clap, grab the pull up bar and do a pull up.

CJ, Mitch and Andrew.  This was CJ's first CrossFit WOD!  Way to go!

More of the morning crew--Charles, Amber, Matt and Micah.

Matt trying out the prowler drag.

Charles and Mark with a team drag.

Amber timing and adding additional weight to the prowler. Maybe we can make this into a kiddy ride -- like the ponies at the zoo!

3 Rounds for time: Run 400 m, 30 OHS, 21 Pull ups

For time:

Three Rounds.

Run 400 meters
30 Overhead squats at 75 pounds
21 Pull ups

Scale distance, weight and pull ups as appropriate.

Be sure to work on good form for the overhead squats.  If you are still working on shoulder or hip flexibility, work to get a better range of motion this time.

3 rounds for time: 10 deadlifts, 30 GHD situps

3 Rounds for Time:

10 deadlifts
30 GHD situps

If you're new to the GHD, we'll sub abmat situps for all or part of the WOD.

5 rounds for time - 500 m row, 10 burpees

5 rounds for time:

500 meter row
10 burpees

 Amber (who doesn't realize she is next) smiling while Matt takes up the prowler challenge!

Amber pushing hard!  And she was STILL smiling afterwards!

Mark (riding) and Charles (pushing) on the Team Prowler Redneck challenge...

...and back!

AMRAP in 15 minutes 20 kb swings, 20 wall balls, 20 box jumps

As many rounds as possible in 15 minutes of:

20 KB swings
20 Wall Balls
20 Box Jumps

Go heavy and go high!

3 rounds for time: 400 m run, 15 pull ups, 50 squats, 15 pull ups

Three rounds for time:

400 m run
15 pull ups
50 squats
15 pull ups

To scale:

200 m run
10 pull ups
25 squats
10 pull ups

new t-shirt coming...

We're hoping to get the new t-shirt done this next week in time for the 5k Run for Relief.

Here is a preview of the back.

The image is a Thai khrut (in Indonesia called a garuda).  Long backstory / mythology behind it, but it is a warrior bird that does battle with and feeds on dragons and snakes (the nagas).  The Khrut, of course, crossfits to get in shape for that, so ours is swinging a kettle bell. 

Thanks to Cristi Sobel for the artwork!

Back squat 3-3-3-3-3

Today we work on our backsquat:

3-3-3-3-3

We also play with the chains.  Chains are a great way to increase your power during a lift, as they get heavier as you lift and more chain comes up off the floor.  So rather than the lift getting easier with the better leverage, it increases in intensity.

Amy getting ready to join the chain gang...

Caryl finally getting under the bar... :-)

Hanna putting the guys to shame!

Mitch going deep.

Andrew getting deep.  He's seen big gains in hip flexibility and can squat a lot better than just a couple of weeks ago when he started CrossFitting.  Way to go!

AMRAP 15 min row 250 m, 25 push ups

As many rounds as possible (AMRAP) in 15 minutes of:

250 meter row
25 push ups

Prowler push - 50 m x 2

New gear at CFCNX!

Prowler push

Load the prowler with weight (your squat max)
Push 50 meters
Short rest
Push 50 meters

For time.