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

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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!

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"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.

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Rest Day.

September 24, 2009

John Muscling Up

1 day and a wake-up for FGB4

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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

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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...

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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.”

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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***

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CFWU

"Randy"

75 reps for time:

75# Power Snatch

September 16, 2009

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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.)

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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!***

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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"

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Rest Day.

September 11, 2009

50 Push-ups in a row.

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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.

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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.

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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?

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Rest Day.

September 4, 2009

Everyone wish Norm a happy 26th birthday!

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

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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.

September 2, 2009

Good effort man - so close!

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CFWU

For Time:

50 Ring dips

Run 800 meters

50 Ring dips

Run 800 meters

50 Ring dips

September 1, 2009

Nutrition - lays the molecular foundation for health and wellness

Strength and Conditioning - builds capacity in each of the three metabolic pathways beginning with aerobic, lactic acid and phosphocreatine.

Gymnastics - establishes functional capacity for body control and range of motion

Olympic Weightlifting - develops the ability to control external objects and produce power

Sport - applies fitness in a competitive atmosphere with more randomized movements and skill mastery

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CFWU

Overhead Squat 1-1-1-1-1

Front Squat 1-1-1-1-1

Back Squat 1-1-1-1-1

Try to increase weight for each set.