November 1, 2009

For time:
10 Handstand pushups/ 2 pull-ups
9 Handstand pushups/ 4 pull-ups
8 Handstand pushups/ 6 pull-ups
7 Handstand pushups/ 8 pull-ups
6 Handstand pushups/ 10 pull-ups
5 Handstand pushups/ 12 pull-ups
4 Handstand pushups/ 14 pull-ups
3 Handstand pushups/ 16 pull-ups
2 Handstand pushups/ 18 pull-ups
1 Handstand pushups/ 20 pull-up

October 31, 2009

Congrats to chase for pressing 160 yesterday! Also congrats go to Norm who is only inches from pulling 400 pounds. John also broke his 105 press barrier by 5 pounds.

Norm also completed 600 abmat sit-ups in 26 minutes. Pretty damn impressive.

Rest day.

October 30, 2009

Bracing

-----------------------

Double Unders 10-10-10-10-10

Back Squat

3-3-3-3-3

October 29, 2009

Happy birthday to our very own Pukie mascot, John, who is 23 today!

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"John"

3 rounds for time:

10 Chest to bar pull-ups

29 Burpees

86 Sit-ups

October 27, 2009

Not just for men.

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Double Unders 10-10-10-10-10

3 rounds for time:

5 Muscle-ups

50 squats

October 26, 2009

***Congratulations to Chase who rack jerked 200# yesterday. Sore knee my ass. ;) ***

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Rest Day.

October 25, 2009

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Double Unders 10-10-10-10-10

5 rounds for time:

5 heavy deadlifts

5 L-pullups

October 23, 2009

Modern man is a wimp

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Double Unders 10-10-10-10-10

Make up a workout you missed.

October 22, 2009

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"KettleHell"

5 rounds for time of the following movements:

20 deadlifts
20 sumo deadlift high pulls
20 2-arm swings
10 right-arm swings
10 left-arm swings
10 right-arm snatches
10 left-arm snatches

October 21, 2009

Strength matters...

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Rest day. Enjoy it.

October 20, 2009

Chase pushing past his comfort zone.

http://www.marksdailyapple.com/flat-feet-treatment/

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Double Unders 10-10-10-10-10

Make-up a workout you missed.

October 19, 2009

Me and Matt - FGB

***Congrats to John who completed 30 Muscle Ups for time yesterday as RX'd for the first time!***

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Double Unders 10-10-10-10-10

For Time:

30 HSPU

40 Pull-ups

50 KB Swings, 55#

60 Sit-ups

70 Burpees

October 18, 2009

Intensity.

--------------------------------

Double Unders 10-10-10-10-10

"Tyler"

5 rounds for time:

7 Muscle Ups

95# SDHP, 21 reps

October 17, 2009

This is called intensity. Good luck getting to this point doing curls and butt flexes in the mirror.

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Rest Day

October 16, 2009

To figure the conversion between KG and Lbs, multiply the KG by 2 then add 10%. 250kg = 550 lbs!

-----------------------------------------------------------------------

Double Unders 10-10-10-10-10

"Elizabeth"

21-15-9:

135# Squat Clean

Ring Dips

October 15, 2009

***Congratulations to Norm who set 3 huge PRs yesterday. The press at 140 (5# pr), the Squat at 205 (45# pr!) and the deadlift at 375 (10# pr).

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Double Unders 10-10-10-10-10

21-15-9

53# Kettlebell Swings

Handstand Push-ups

The overhead squat is absolutely unparalleled in developing core strength. Who's going to be the first to get BW x 15?

----------------------------

Rest Day.

October 12, 2009

***Congratulations to Chase who PR'd Angie yesterday with a time of 24:38***

-----------------------------

Double Unders 10-10-10-10-10

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

October 11, 2009

***Congratulations to Chase who pressed 150 yesterday. He now has the best press in the gym...for now ;) ***

------------------------------

Double Unders 10-10-10-10-10

Death by Pull-up

October 10, 2009

John standing tall in the deadlift. This is a great finishing position.

Check out http://greyskullarticles.blogspot.com/2009/10/recently-ive-received-lot-of-emails.html. Read it and post your comments here.

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Double Under 10-10-10-10-10

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

October 9, 2009

Never underestimate what lots of jumping can do for you...or to you.

-------------------------------------

Rest Day.

October 14, 2009

Dip, Drive, Press.

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Double Unders 10-10-10-10-10

The Bear Complex

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Each round is a cycle through those motions 7 times. Touch and go at the bottom ONLY. If you let go of the bar it is a foul.

5 Rounds starting with 50% of your bodyweight and moving up 5% each round.

Each foul means you owe 20 burpees. These will be completed after the 5th round.

October 8, 2009

Notice where the kip went off. On the 5th rep, Chase's legs started straightening before his arms were fully extended which created a pendulum like action. Look for where the forward "C" should be. Here is a good example of how coordination can effect fitness and power output. You can be the strongest person in the world, but if you can't apply that force in a productive manner - it is useless.

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Double Unders 10-10-10-10-10

For Time:

80 squats

95# push press, 10 reps

60 squats

95# push press, 20 reps

40 squats

95# push press, 30 reps

20 squats

October 7, 2009

Stretch for developing the rack position. Borrowed from cf.com.

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Double Unders 10-10-10-10-10

15-12-9-6-3 for time:

185# Deadlift

HSPU

Vertical leap 1 foot above maximum reach

Deadlifts must be completed parallel grip.

October 6, 2009

***Congratulations to Chase for getting to 152 pull-ups in Death by Pull-up yesterday***

Soon we will also be starting a few more challenges.

Sorry for the lack of pictures - there will be more up tomorrow.

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Double Unders 10-10-10-10-10

AMRAP in 20 minutes of:

95# Snatch, 5 reps

3 Muscle-ups

October 5, 2009

Rest day.

October 4, 2009

"Fran"

21-15-9 of:

95# thrusters

pull-ups

October 3, 2009

SDHP at FGB4

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Make-up a workout you missed.

October 2, 2009

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Press 5-5-5-5-5

For time:

25 pull-ups

25 sit-ups

25 KB swings, 35 #

25 push-ups

25 ring-dips

25 knees to elbows

75 meter farmer carry, 90#

25 pull-ups

October 1, 2009

Playin around after the WOD

A lot of you have been experiencing great strength gains. This is awesome, but the gains may be coming so fast that your tendons and ligaments aren't strengthening at the same rate. This provides a very tendinitis friendly environment and is something we definitely have to look out for. Check out this link for more information and keep watching this site for other suggestions on body maintenance.

http://www.board.crossfit.com/search.php?searchid=3548918

-----------------------------------------

Rest Day

September 30, 2009

Talking over the standards just before the start.

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Double Unders 20-20-20-20-20

AMRAP in 20 minutes of:

5 KB Swings

10 Sit-Ups

15 Lunges

September 29, 2009

Middle of FGB

-------------------------------

Double Unders 20-20-20-20-20

"Diane"

21-15-9 of:

225# Deadlifts

Handstand Push-ups

September 28, 2009

Round 3 of FGB

Congrats guys, I'm proud as hell of how you did at FGB.

***Congrats to Chase as well who PR'd his Press with 145 yesterday***

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Double Unders 20-20-20-20-20

AMRAP in 20 minutes of:

95# Thruster, 5 reps

95# HPC, 7 reps

95# SDHP, 10 reps

September 26, 2009

Norm executing damn good squat form

FGB4 is finally here!

----------------------------------

"FGB"

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. You will complete three rounds. The stations are:

• Wall ball (M:20#/W:14#)
  
• Sumo deadlift high-pull (M:75#/W:55#)
• Box jump (M:20"/W:14")
  
• Push-press (M:75#/W:55#)
• Row

The clock does not reset or stop between exercises. At the end of each minute, the athlete must move to next station immediately and start working in order to achieve a good score. One point is given for each rep, except on the rower where each calorie is one point.

September 25, 2009

John working on double unders

Alright guys, tomorrow FGB4 is finally here. Here are directions from my house, it's definitely a little bit of a haul. We'll probably need to take a few cars. Sign in is at 11:00 A.M. which means we need to need here by 10 at the latest.

---------------------------------

Rest Day.

September 24, 2009

John Muscling Up

1 day and a wake-up for FGB4

--------------------------------

Rest Day

September 23, 2009

Freddy's Revenge...scaled to 135

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Double Unders 10-10-10-10-10

Back Squat 5-5-5-5-5

Skill work

September 22, 2009

Full ROM on the sit-up

---------------------------

Double Unders 10-10-10-10-10

5 rounds for time:

135# Jerk, 5 reps

10 Burpees

September 21, 2009

Double Unders 10-10-10-10-10

AMRAP in 8 minutes:

4 HSPU

8 KB Swing, 24 kg

12 Sit-ups

September 20, 2009

Rest Day.

OR

Makeup a workout you missed.

OR

Work on L-Sits

September 19, 2009

Movin' fast...

--------------------------------

AMRAP in 12 minutes of:

5 pull-ups

10 burpees

15 KB swings, 24kg

20 double-unders

September 18, 2009

Quoted from The CrossFit Journal.

"NFL superstars are quickly discovering what other athletes already know: CrossFit works.

In this video by CrossFit by Overload, four-time Pro Bowl fullbackLorenzo Neal talks about his love for CrossFit during the grand opening of CrossFit PIA in San Diego on Sept. 5, 2009.

Neal discovered CrossFit two years ago during a workout with Ahmik Jones and was hooked immediately. The 255-lb. fullback says teammates at the recent Oakland Raiders training camp were in awe of what he could do after ditching machines for CrossFit.

“These guys are ... 25, 24, 23 years old,” the 38-year-old Neal says. “You can put them on the weights and I absolutely demolish them, and I’m like, ‘Go CrossFit.’”

The result of Neal’s affection for the program is CrossFit PIA. “PIA” stands for Players in Action, an investment group that includes Neal, superstar San Diego Chargers running back Ladainian Tomlinson, perennial Pro Bowl Baltimore Ravens linebacker Ray Lewis, MMA legend Chuck (The Iceman) Liddell and others.

“We don’t stand behind just anything,” Neal says. “We make sure that our name and our reputation is behind this, so we love CrossFit.”

---------------------------------------------------------------

CFWU

Back Squat 5-5-5-5-5

"Annie"
50-40-30-20-10
Double Unders
Sit-ups

September 17, 2009

***Congratulations to Chase for PRing with 31 pull-ups. Best thoughts for his knee surgery today as well***

------------------------------

CFWU

"Randy"

75 reps for time:

75# Power Snatch

September 16, 2009

-------------------------

Rest Day.

OR

Makeup a workout you missed.

OR

Practice your handstands.

September 15, 2009

John PRing "Grace"

***Congratulations to John for getting his first Muscle Up yesterday***

(Sorry buddy, not sure what happened to the video. We'll take another one later today.)

------------------------------

CFWU

30 Muscle-ups for time.

or

90 Pull-ups and 90 Ring-Dips

September 14, 2009

Sit-ups hurt once you do enough of them

***Congratulations to John for hitting the milestone of 20 consecutive pull-ups yesterday!***

----------------------------------

CFWU

"Grace"

30 reps for time:

135# Clean and Jerk

September 13, 2009

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CFWU

"Barbara"
5 rounds, each for time:

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Rest 3 minutes in between each round.

September 12, 2009

John swinging the "kettlebell"

------------------------------------

Rest Day.

September 11, 2009

50 Push-ups in a row.

-----------------------------------------

CFWU

"Helen"

3 rounds for time:

400 meter run

21 KB swings, 52 #

12 Pull-ups

September 10, 2009

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CFWU

FGB Prep

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

45# Thrusters

75# SDHP

24" Box Jump

75# Push Press

Burpees

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

First 5 rounds of Cindy.

---------------------------------

Rest Day.

or

Make up a workout you missed.

or

Spend 1 minute in a handstand.

September 8, 2009

Sorry no picture for the day. After switching comps, lost all the ones I had saved up. There will be more tomorrow.

---------------------------------

CFWU

"Cindy"

AMRAP in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Let's see big PRs today.

September 7, 2009

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CFWU

4 x 400

September 6, 2009

John repping out push-ups. Try and bring that lower back up next time buddy.

Alright guys, I need a head count of everyone who is going to Oakland County CrossFit for FGB4 on the 26th. Post to comments if you are going. Remember there is a mandatory $20 donation.

Also, spectators are asked to give a $5 donation to the cause as well.

-----------------------------------

CFWU

10!

135# Power Clean

HSPU

September 5, 2009

FGB4. It's 3 weeks from today. Are you doing all you can to prepare for it?

-------------------------------------------

Rest Day.

September 4, 2009

Everyone wish Norm a happy 26th birthday!

Also thank him for the pain inflicted on you today. :)

------------------------------

Rest Day

Or.

CFWU

"26"

For Time:

26 pull-ups

26 squats

26 ring-dips

26 squats

225# deadlift, 26 reps

26 squats

26 knees to elbows

26 squats

26 ring push-ups

26 squats

September 3, 2009

The Forge Apparel

You need to quickly make an account in order to see the shirts. Let me know if you guys want anything else made up. Post a slogan to comments.

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CFWU

"Tabata Something Else"

Complete 32 intervals of 20 sec on / 10 sec off. Each exercise will have 8 intervals in the order of: Pull-ups, Push-ups, Sit-ups, Squats. Total reps count for score.