Archive for November, 2010
Wednesday WOD, December 1, 2010
Posted on 30. Nov, 2010 by Amie.
WOD:
Shoulder Press 3-3-3-3-3
Push Press 2-2-2-2-2
Push Jerk 1-1-1-1-1
followed by three attempts at max wattage rows
Compare to July 29. Post loads and row wattage to comments.
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Twelve Days of CrossFit Christmas
On the first day of Christmas, my CrossFit gave to me….
A HERO AND A GIRL’S WEEK!
On the second day of Christmas, my CrossFit gave to me…….
(FINISH THE VERSE! Post to comments.)
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Want CrossFit Christmas Cards? Click here to place an order! You can also get Paleo themed Christmas cards from Cave Girl Cafe.
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The survey indicated you all wanted more information on CrossFit equipment…we’ll talk about that over the next few days. Today, let’s talk jump ropes! Double unders show up from time to time in WODs, and the jump rope used can make all the difference. Of course, you have to have the DU technique, but there are some jump ropes that make getting the elusive double under down.
Buddy Lee makes great jump ropes! The ropes have a swivel bearing system in the handle that helps produce faster revolutions, making double unders a little bit easier. Click here to visit the online store. (These jump ropes are awesome – would highly recommend them!)
There are other jump ropes available online too:
Again Faster, Revolution Ropes
Garage Gym
Post thoughts to comments.
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Tuesday WOD, November 30, 2010
Posted on 29. Nov, 2010 by Amie.
WOD:
Seven rounds for time of:
5 Clapping Push ups
10 Back Squats (135 lb./95 lb.)
15 Box Jumps
20 Sit ups
Post time to comments.
(Manton’s Hail and Farewell WOD will not be known until 6 pm!)
YOU ARE INVITED!” Manton’s Hail and Farewell WOD
Manton is heading off for big adventure, and we want to take time to wish him well and send him off CF7 style!
When: Tuesday, Nov. 30, 6 pm
WOD and PALEO POTLUCK!
There will be a special WOD, designed just for Manton. Come prepared for the unknown. In order to participate, you will need to bring a few supplies: a ball (your choice – soccer, football, etc.), the coolest sunglasses you own, a pair of jeans, and $5.
The WOD will start at CF7 and end at the movie theatre at Kristin’s place (Montgomery Tower). There will be a PALEO POTLUCK, so bring something healthy to share!
If you can’t make the WOD, be sure to come by the potluck to help us send off Maton! See you there!
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From the New York Times, Phys Ed Benefits of Weight Training for Kids
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A copy of the survey results are available by the white board at the gym! Several of you indicated you wanted more information regarding nutrition…..what information are you searching for? Post to comments what kind of information you want to see!
Someone asked for a 30 day meal plan…there are several online resources available, depending on the diet you most want to follow. If you are looking for more guideance on Zone, zone blocks and sample meals, CrossFit.com has a free journal article that outlines all of that information – click here to read more (it’s a great resource). If you want to go more Paleo, check out Robb Wolf’s blog.
I heard a very wise person say recently, “People’s nutrition is like religion…you just don’t mess with it.” Truer words were never spoken. CrossFitters especially are very passionate about what they eat and how it will affect their WOD because let’s face it, at the end of the day, we all want to come in first. One way to best get out front is by putting the best fuel in your body. There is a ton of information online regarding zone and Paleo, and it can all be very overwhelming. A good rule of thumb is to eat meat, seeds and nuts, vegetables, some fruit, little starch and no sugar. However, you have to figure out what works best for you and stick with it. What works for one may not necessarily work for another. Experiment and find out which meals fill you up and make you feel good for the long term.
Post thoughts to comments.
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Monday WOD, November 29, 2010
Posted on 28. Nov, 2010 by Amie.
WOD:
400m Run
Four rounds of:
2 Muscle Ups
4 Squat Cleans (135 lb./95 lb.)
6 Kettlebell Swings (1.5 pood/1 pood)
400m Run
Four rounds of:
2 Muscle Ups
4 Squat Cleans (135 lb./95 lb.)
6 Kettlebell Swings (1.5 pood/1 pood)
400m Run
Post time to comments.
YOU ARE INVITED!” Manton’s Hail and Farewell WOD
Manton is heading off for big adventure, and we want to take time to wish him well and send him off CF7 style!
When: Tuesday, Nov. 30, 6 pm
WOD and PALEO POTLUCK!
There will be a special WOD, designed just for Manton. Come prepared for the unknown. In order to participate, you will need to bring a few supplies: a ball (your choice – soccer, football, etc.), the coolest sunglasses you own, a pair of jeans, and $5.
Following the WOD, we will all head to the movie theatre at Kristin’s place (Montgomery Tower). There will be a PALEO POTLUCK, so bring something healthy to share!
If you can’t make the WOD, be sure to come by the potluck to help us send off Maton! See you there! (If you are planning on attending, please post to comments so we have an idea of how many people to expect.)
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From crossfit.com: Compilation of Workouts by Rob Orlando – video [wmv] [mov]
Post thoughts to comments.
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Friday WOD, November 26, 2010
Posted on 25. Nov, 2010 by Amie.
Thanksgiving week schedule:
Friday – 9 am, 4:15 pm and 5 pm classes only.
Saturday – Regular schedule (9am class).
WOD:
Two rounds of:
25 Pushups
25 Squats
25 Kettlebell Swings (1.5 pood/1 pood)
25 Box Jumps
25 Pullups
25 Walking Lunges
25 Situps
25 Wallballs
25 Burpees
Post time to comments.
(A pood is a Russian measurement for Kettlebells. 1 pood is 35 lbs., 1.5 pood is 53 lbs.)
CrossFitters jump around!
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Thursday WOD, November 25, 2010
Posted on 24. Nov, 2010 by Amie.
CF7 will be closed for Thanksgiving. Regularly scheduled classes will resume on Friday! If you need a CF fix before Friday, click here for Eva T’s complete list of BODY WEIGHT WODs! Choose your WOD and post results to comments.
Have a Happy Thanksgiving!
What are you thankful for? Post thoughts to comments.
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