Tribal Crossfit

3/10/10

2 X 5 + 10#

Deadlift

OHS

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Shoulder Press 3-3-3-3-3-3-3

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3/9/10

2X5 + 5#

Deadlift

OHS

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8 rounds of:

Run 400 meters

Rest 90 seconds

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The 9AM class has a stylist.  

3/8/10

2X5

Deadlift

OHS

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Five rounds for reps of:

1 min Wall ball shots, 20 pound

1 min Pull-ups

Run 400m

Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

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Paleo Potluck

Nicole

As Many Rounds as Possible

400M Run

Pull-ups

 

Well that was way more fun than I thought it would be. Mostly because my wife did all the work. I'd like to thank the Academy for bestowing this award upon me, my parents for endowing me with the natural gifts required... oh wait, what. Yeah wrong thank you speech. Thanks to all of my athletes that showed up and brought their family. Thank you to Arrowhead and North Scottsdale Crossfit for participating. 

Sounds like we might do it again soon.

If everyone that brought a dish could email me the recipe I'll put together a page with all of the dishes listed. 

Nice work people. 

3/5/10

2X5

Squat

Press

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Little Nancy

3X

400M Run

15 OHS

3/4/10

2X5

Squat

Press

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Five rounds for max reps of:

2/3 Body weight thruster

Pull-ups

Post reps for both exercises in all rounds.

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The Motivation to CrossFit

In Daniel Pinks new book "Drive: The Surprising Truth About What Motivates People" he discuses the various forms of motivation and how to apply them. Extrinsic motivation is what we are all use to seeing at work. The ol' carrot and stick. It's about as base as motivation gets. It works to get large numbers of people to perform mindless tasks. 

I imagine if I tried to hire someone and pay them hundreds of dollars to do 20 minutes of work like "Tabata This" I would be accused of the most insane cruelty and maybe even torture. 

But I'm not offering to pay anyone. In fact people are paying to take on tasks that are incredibly difficult. 

A couple of the descriptions of people provide when they say they were most motivated are 

Mastery

Productivity

Community

Frequent and Usable Feedback

Fairness

Several people have repeated the Baseline workout in the last two weeks. There fitness levels have improved by 10-50% in a month. That's pretty impressive improvement for 30 days. But there mastery of the movements of Crossfit can take years. This is completely different from anything else going on at any other gym where after a 45 minute tour of the gym you have mastered every 'machine' available. 

There is a small, small, small chance your fitness levels will plateau doing CrossFit. But only for a short time. Just enough for your body to recover and then back to steady and consistent improvement.

3/3/10

2X5 + 15

Squat

Press

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1 rep-max Snatch

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One of the Athletes in the 6:30 class had her 50th birthday this week. (She will remain nameless but she does share a name with one of the Girl WODS :)

To Celebrate the occasion they did the Filthy Fifty. 

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

3/2/10

2X5 + 10#

Squat

Press

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Max rounds and reps in eight minutes of:

4 Handstand push-ups 

2 pood Kettlebell swing, 8 reps

12 GHD situps

Post results to comments.

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3/1/10

2X5 + 5#

Squat

Press

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"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score. 

E.G., 10, 22, 9, 15, 15 = 71

2/27/10

2X5

Deadlift OHS

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For time:

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

Post time to comments.