Tribal Crossfit

12/31/09

3X 

400M Run

21 Kb Swing

15 V-Ups

Lee 11:18

Jess 11:42

Val 12:44

Mel 13:57

Carrie 14:29

Brittany 14:30

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The general public both in opinion and in media holds endurance athletes as exemplars of fitness. We do not. -G Glassman

12/30/09

Bull Dog Grace

5X

7 Clean & Jerk

7 Burpees

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Dylan 9:26

James 6:51

Cindy 9:11

Jess 10:17

Jeremy 10:36

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Fitness requires an ability to perform well at all tasks, even unfamiliar tasks, tasks combined in infinitely varying combinations. In practice this encourages the athlete to disinvest in any set notions of sets, rest periods, reps, exercises, order of exercises, routines, periodization, etc. Nature frequently provides largely unforeseeable challenges; train for that by striving to keep the training stimulus broad and constantly varied.- G Glassman

 

12/29/09

For time:

21 Pull-ups

21 Handstand Push-ups

18 Pull-ups

18 Handstand Push-ups

15 Pull-ups

15 Handstand Push-ups

12 Pull-ups

12 Handstand Push-ups

9 Pull-ups

9 Handstand Push-ups

6 Pull-ups

6 Handstand Push-ups

3 Pull-ups

3 Handstand Push-ups 

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I warned everyone before we started this was not going to be quick. Pull-ups were dead hang or one level harder on the band. 

James 33:53 Dead Hang

Lee 22:40 blue knee

Cindy 23:18 green knee

Alex 10:57 blue shin

Lynda:21:15 Ring-25# bar

Fructose is converted into fructose-1-phosphate in the liver. The phospate needed for ATP synthesis is used to metabolize fructose. This results in a partial depletion of intracellular ATP.

You know ATP the source for all energy. It's now depleted. The gas tank that your body is running off is half empty. The gas tank your body was relying on when you came in to hit a WOD tonight. 

12/28/09

Squat clean 1-1-1-1-1-1-1 reps

Dylan 165

Brian 170

Jess 65

Cindy 65

Alex Box Squats and False Grip Ring Rows. 

James 215

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Adenosine Triphosphate (ATP)

The chemical substance that serves as the currency of energy in a cell is adenosine triphosphate (ATP). ATP is referred to as currency because it can be “spent” in order to make chemical reactions occur. The more energy required for a chemical reaction, the more ATP molecules must be spent

Virtually all forms of life use ATP, a nearly universal molecule of energy transfer. The energy released during catabolic reactions is stored in ATP molecules. In addition, the energy trapped in anabolic reactions (such as photosynthesis) is trapped in ATP molecules.

Read more: ATP

12/24/09

Five rounds for time of: 

15 Reps Thruster, 135#

Run 400 meters

Dylan 95# 25:14

Jeremy 65# 23:22

Rainey 45# 18:23

Carrie 45# 23:39

Corbin 45# 20:09

Cass 45# 21:11

Dylan gets the Legitness of the day for doing some heavy thursters on this bad boy. On the first round Corbin was having none of Rainey beating him on the first round during the run. He was letting it all hang out. Cass was most enthusiastic at the end. I asked him if he was done and he said "I guess." 

Enjoy the Holiday! Merry Christmas. 

 

12/23/09

Back Squat 5X5

Compare to 11/9/2009

Dylan 95-115-135-145-150

Mark 95-115-135-155-155

James 135-185-225-255-275

Cindy 55-65-75-85-90

Jess 55-65-75-70-70

Jeremy 95-115-135-145-145

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Virtuosity 

In music Virtuosity is defined as total mastery of one's instrument.

Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, it is always the mark of true mastery (and of genius and beauty). G Glassman

One perfect rep or even 10 perfect reps do not virtuosity make. It takes between 3,000 and 15,000 repetitions to create virtuosity. Not crappy reps. Perfect reps.You have over 500 opportunities a month to create Virtuosity with your warm-up. Our warm-up has very little variation day to day by design. But it can progress. Squats once mastered should become Pistols. Push-ups should become ring dips which become Handstand Push-ups. Sit-ups become knees to elbows. Competence-perfection-mastery-virtuosity then progression. 

12/22/09

4X

500 M Row

Compare to: 8/20/09

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Turkish Get Ups  

6 Reps Each Arm

Mark 1:48-1:53.7-1:54.3-1:47.2

Mike 2:05-2:05.5-2:05

Cindy 2:08-2:06.4-2:11-2:09

Jess 2:05-2:06.7- 2:07 - 2:07

Alex 3:04 - 2:44.1

Jeremy 1:43.5- 1:45- 1:43.3 - 1:40.7

Adrian 1:51.4 - 1:53.7 - 1:49.9 - 1:53

Jeremy and Adrian tried out the tribe the first time tonight. During the warm up they asked the crew what it was like training here. The reviews went kind of like this:

Thanks guys that kind of feedback just makes me all warm and fuzzy on the inside. I think someone might have even mentioned torture. I can't wait to give you a serving of Murph again. Sheesh. 

Cindy beat Jess on one 500M and that was all it took for Jess to find her Go Go Power Ranger button and really kick up the intensity. 

Mike wins the award for Mr Consistency. 

Jeremy came out of the box looking like he had been rowing his whole like. Adrian tried to make up for it with stroke count. Sadly paddling fast doesn't make you go faster. 

The TGU's were no day at the county fair. I had fantasies of everyone moving up in weight after every set. It was not to be. But with limited coaching everyone looked pretty good at the end. As always I'm sure we will see these again at some point in the future. 

And the legitness of the Day goes to Jess who just kind of casually mentioned that she had hit one of her first goals. Doing all Toe push-ups for the warm-up. That really does make me all warm and fuzzy. 

12/21/09

CrossFit Total

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Compare to: 10/21/09

Name Squat Press Deadlift Total Dylan 155 135 305 595 Mark 215 115 275 605 James 335 180 405 920 Lee 140 85 225 450 Cindy 130 75 175 380 Jess 95 60 160 315

Fantastic Day at the box. In fact one of the best. PR's were set left and right. Lee took his first run at the total and set some marks that he is going to blow out of the water the next time we do the Total. The evening class bordered on chaos. There were literally four different different WOD's being done. The class above did the total and they completely rocked it. Jess is closing in on her goal of a body weight squat. And as soon as she does I'll write her a recommendation as a legit CrossFitter. Just kidding. She's legit. Dylan won a hard fought battle with the Press. Cindy was showing off on the squat.

My dear dear friend and CrossFit Trainer and affiliate owner 'Have Fun, Train Hard' Billy stopped in with his friend Kelly. Billy put on a display with Roaming Diane. 21-15-9 225# deadlift followed by HandStand walks in meters. Sadly his time was faster than mine and I did did scaled HSPU :-(

Mike did the Total a week ago so he learned the Front Squat and the Push Press.

Tammy has been my PT tech for the last 2 1/2 years. She came in tonight for her first crack at CrossFit and she too rocked it. Standard intro WOD

5 Ring Pulls

10 Pushup (Full pushups no knees on the ground for this girl)

15 squats

4:13

Second fastest time eva'.

Nice work people. 

 

 

12/17/09

For time: 

Run 800 meters

30 Hip/Back Extensions

30 V-ups

30 Hip Extensions

30 Knees to Elbows

30 Back Extensions

30 AbMat Sit-ups

Mark 15:12

Cindy 14:10

Jess 15:18

 

12/16/09

Snatch

3X3

Overhead Squat

Press Into Bottom

Snatch Balance

Snatch Pull

Snatch High Pull

Muscle Snatch

Snatch

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Snatch

7 X 1

Dylan 55-65-70-75(F)-75-80-85(F) 85

Brian 55-65-70-75-80-85-90

Jess 25-35-35-35-35-35-35

Mike Drilled the High Pull

12/15/09

Row 1000 meters

Then three rounds, 21, 15, and 9 reps of:

Knees to Elbows

Back Extensions

Dylan 8:58

Mark 10:39

Brian 11:13

Cindy 10:53

Jess 13:51

Quick WOD in done in waves. The Knees to elbows are looking better all the way around. 

Elements

5X

5 ring Pulls

10 Push ups

15 Squats

George 6:07

George an old neighbor of Cindy and Marks came in to give it a try. He didn't need much coaching and came in and got right down to work. Everything was to spec right out of the box and at the end he said, "Well they weren't kidding. This is intense." Welcome to the tribe George. 

12/14/09

Complete three rounds for time of:

Run 800m

155 pound Power cleans, 21 reps

Dylan 95# 19:53

Brian 45# 26:04

James 135# 25:53

Cindy Row 45# 22:03

Jess 45# 22:12

Jess & Cindy in the 6:30 class: Cindy's cleans looked better and Jess does not want any part of waiting for that second pull. Both of them held good times on the Run/Row although Jess said she was never running alone again. OK. 

The boys came in at 7:30. After the 3rd run Dylan came in and said he was experiencing some slight cramping. When I asked where he waved his hand over his face and down to his knees and said in this area. Ah yes. The cure for that is to finish quickly so you can lay down. James was banging out the cleans. And by the end Brian looked like he was well on his way to having a good looking clean. 

No skill work for anyone because my lunch was trying to escape and as it turned out it was successful on the way home. 

Elements 5 rounds of Cindy

5X

5 Pull-ups

10 Push-ups

15 Squats

Dan 12:27 rnd 4&5 Knee Pushups

Kim 14:08

Right out of the box Kim had great squats and let's call Dan's squats questionable. But as the work out progressed so did Dan's squats. Kim on the other hand...

Also there was a small, quiet discussion during the WOD about the efficacy of Knee Push-ups and kipping Pull-ups. I didn't want to break out my physics manual mid-class so I'll do it now. BodyBuilders (BB) for years have told us that we need to have "strict" movement while training. Last I looked we don't have any BB in our training center. If we did I'd kick'em out. We train for function. We judge our ability to function by how much Power we create. Power is very simple. 

ForceXDistance/Time=Power

Force to be very simple about it in our case is how much weight or mass. Either your body weight or any additional weight we add to your body like a barbell.

Distance is how far you move. In a push-up it's from elbows locked out to chest touching the ground. With a squat it's how far your hips move. Etc

Time is a measurement of the 4th dimension that we are most familiar with in Seconds and Minutes for CrossFit WODs but can stretch to weeks and months and years when developing a skill. 

Lets look at a quick example of how this applies to our workouts. 

In a perfect push-up position there is 150lbs of force on my hands. My chest move 28 inches during a push up 

So if I did 50 pushups in a minute I would generate 3500 pounds of Power. 

With my knees on the deck there is 125 lbs of force on my hands. Same range of motion. If I do the same 50 pushups but complete them in 50 seconds I have generated the same 3500 pounds of Power. 

Just because you scale doesn't mean it's easier. But is does mean you can create more Power. 

Be more Powerful in Life.

Front Squat 12/10/09

Front Squat

5X5

Dylan 55-85-105-135-135

Mark 95-115-135-135-135

James 115-155-175-225-230

Jess 45-55-55-55-55

Stand outs of the day. Jess! It is not the first time she has done a Front Squat and it may not be the most weight she has ever moved. But it is the first time she moved it that I think she felt in control. She has been doing some squat skill work and it shows. 

James- What is there to say the guy has a ton of capacity when it comes to moving heavy weight. I was a little questionable about his 50# jump in between sets but it shows what I know. He rocked it. 

A portrait of your trainer on the White Board by the 3 Year Old 

No Idea

Complete as many rounds as possible 20 minutes of:

15 Double-unders

15 Knees to Elbows

15 Back extensions

Dylan 8 +15K2E

Mark 4 + 13 K2E

Brian 3 + 15 K2E

Mike 5 + 12 Tuck Jumps

Cindy 5 + 15 Double Unders

Alex 6

The Worlds Slowest Race

400 meter Walking lunge

Post time and number of steps

    Time Steps

Dylan 11:13     319

Mark    16:39    329

Brian    17:09     330

Mike    11:01    194 (170M)

Cindy (didn't write her score down)

Jess 18:36 417

Alex    16:37    415

Lee    7:39 192 (170M)

Lynda 8:50    70 (400Ft)

Lee did this and he said out loud when he got to the end of the building he thought he could do the whole thing with out stopping. Uh...no. I thought Lynda was going to crack and quit but she slugged it out all the way through. But she did lay down on the floor and not move at the end. 

For the evening class I wanted to make sure we got right down to work. So I made everyone stand outside while my daughter brought me the keys I left at home.

New Guy Mike asked "Is that all we are doing?" Many incredulous looks were shot his direction. Dylan took off like he was shot out of a cannon and never looked back. Mark came off the line a little slow but was just warming up like the diesel he is. Brian was right behind Dylan with Alex chasing him. Cindy and Jess seemed to take the stance that finishing was enough and wanted no part of the race. At the turn around the positions were still the same. But at the penultimate turn Mark and Alex were making their move. Brian was losing oil and power fast. Alex was turning it on but Mark was having none of it and was chasing him down to the last painfully slow step. Alex crossed the line and what would be almost a photo finish in a lunge race Mark finished 2 seconds back. 

Dylan did two bar muscle up, Brian cashed out with scaled HSPU, cindy did 10 Negative Pull-ups (shouldn't negatives technically be called drop downs or something else?) Mark and Jess got off light on cashing out because all their goals involve their legs. 

Tomorrow's WOD should be great fun. Actually anything that involves bi-pedal ambulation ought to be a joy.

Press-Push Press-Push Jerk

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Mark 65-85-95-105-115/105-105-105-105-105/95-95-95-95-95

Cindy 35-40-45-50-45/55-60-65-65-65/45-45-55-55-55

Jess 35-40-45-50-45/55-60-65 (1)-60-60/45-45-25-25

James 95-115-135-145-150/115-135-135-135-135/95-95-115-135(4)-135

Smaller group tonight. Which is good because it took quite a bit of coaching prowess to get through this. Presses and push presses progressed just fine. Then we got to the Jerk. It has historically been a tough move for our group. Today was no different at the start. Everyone struggled. But with superior coaching Cindy nailed it on her first set and kept getting better. Mark got his mid-line set and rocked it from the second set on. Jess. Jess Jess. By set 3 I was ready to film her and set it to a backup coach. I was at a loss. I didn't have any more cues. But then she nailed one rep. HOORAY! But then she wouldn't do anymore. Feh! So set 4 was actually broken up into 2 sets until she got 5 good reps. On set 5A she nailed 5 in a row. Well she nailed 3 of them but still. James came in an rocked it out. His first two sets of the jerks he was getting in the grove and then he took it away. 

It was a good night. 

LumberJack 20

December 5th 2009 8:30AM

WOD

Lumberjack 20

20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit .  Four members of that affiliate were killed.

CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can.

With the help of the CrossFit community, we can assist the men and women at Ft. Hood and Lumberjack CrossFit to raise money for the families of the fallen, and the future needs of the approximately 30 wounded.

The long-term needs of these families and the wounded are significant; many of the wounded are still in intensive care. Most will not fully recover from being shot multiple times at near point blank range with a .357.

Our community clearly has the ability and commitment to make a difference for these folks. Let’s turn out on the 5th and show our support by registering as a fundraiser now.

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I'll be doing this Work out Saturday morning as Rx'd. I haven't run since August. But this work out is worth it.

Of course everyone is invited to participate in the WOD as well & of course any donations that could be made to help support the families that were affected by this tragedy would be beyond awesome. 

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12/6/09

Most of the time my posts are delayed it's because I either forgot to take a picture of the board or just don't have time to sit down at the computer. I've been staring at the results for the Work Out for the last two days trying to write them down. I wanted to say something meaningful about the Men and Women of Fort Hood. I don't have anything deep or insightful to say. But I am asking you to visit www.cflumberjack.org and donate. If that doesn't make a difference I don't know what will. 

Mark 36:40

190# DL, 24#KB, OHS 55#, Squat Clean 65#

Cindy 40:32

115# DL, 24#KB, 45# OHS, 45# Squat Cleans

Jake

As Rx'd except #55KB

Jess

DNS (Did not Show) Needs to make double donation

8:30AM and I was all alone. I was about to grab my gear and go do this with a couple of other friends when Mark and Cindy showed. The only reason they came? Because Jess talked them into it. And Jess sent me a txt msg mere moments later saying she was hung over and not making it. Then it took us almost 40 minutes to do the math on the bars and divide everyones bars up. We are off to a great start!

3-2-1 GO! The 275# Deadlifts weren't as bad as I thought they would be. But I was still the last person out on the run and Mark and Cindy just kept increasing the gap from there. KB Swings were nothing. The OHS definitely put a crimp in the time. If you asked me when I was done how long the took I'd say 5 minutes. But the Garmin begged to differ and said over 7 minutes. The only good part was Cindy doing them right there with me (most of the time.) Burpees, Pull-up and box jumps went as expected. The cleans at the end also might have taken a little longer than expected. Over all it was a terrific work out for a terrific cause. 

Please Donate: HERE

Harder than It looks

Complete as many rounds as possible in twenty minutes of:

25 Burpees

back squat, 15 reps

Dylan 125# 3 rounds + 25 Burpees

Mark 135 3 rounds + 17 Burpees

Brian 185# DL 3 rounds + 12 Burpees

Mike 95# DL 3 rounds + 10 burpees

Cindy 65# 4 rounds

Jess 55# DL 3 + 18 Burpees

Alex 45# DL + 13 Burpees

After the warm up we knocked out a couple of L-Sits on the paralletes. Oh it was like music to my ears to hear everyone complain about a few sad little L-sits. Then we went through our snatch drills with the bars. Again more complaining. I kept warning that this was not to be the hard part. Then we loaded up the bars wrote down the WOD and the real complaining began. 3-2-1 Go. Alex took off like a rocket. I had put way to much weight on Dylans bar and had to make an adjustment after Round 1. Cindy was in Machine mode. And for Mike's second WOD he gutted it out and decided he wanted more at the end. I think he's going to be a keeper. 

After the WOD all the men went outside to cool off and I guess elected Mark their spokesman. He told me they voted at first I thought they were going to vote me off the island but that wasn't it. He said they never wanted to see this WOD again. And I agreed. That work out is soul sucking. 

Gymnastics for Time

For time:

21 Handstand push-ups

400 meter Run

21 pull-ups

15 Handstand push-ups

400 meter Run

15 Pull-ups

9 Handstand Push-ups

400 meter Run

9 Pull-ups

Dylan 14:52 Rx'd!

Mark 11:09 Green Band and Toes on Box

Brian 16:11 Green Band/Knees

James 12:17 Green Band for HSPU

Mike 13:28 Ring Row and last Rnd Knee Pushups

Cindy 12:45 Green Band/Knees

Jess 12:05 Green Band/Knees

Alex 13:08 Blue Band/Knee Pushups

Lee- 12???

Fantastic Day at the Box. After the CrossFit warm up we got down to work on everyone's goals. And we did this tabata style. 4 rounds of what ever it was that you wanted to do. It looked like fun. 

The WOD was a really great one. On the surface I was a little worried about everyone pulling it off but honestly everyone made it look easy and hit it hard.

New guy Mike brought just the right amount of intensity. Not to hard not to light. I think he'll be hitting the WOD's as Rx'd pretty quick. Dylan did the WOD as Rx'd. If you have never done 45 HSPUs it can be a very time consuming affair. And Dylan just kept after it. James was just a beat behind Dylan doing the HSPU with the blue band. Mark likes these running WOD. He Won. And next time he said no more scaling on the HSPU. Brian is stepping up his game on the HSPU. Cindy, Jess, Lee and Alex cruised through with no fuss no muss. Although I think I'm going to start keeping an eye on Alex for his pushups on the warmup. 

Off the Floor

Compare to: 10/21/09

Deadlift 1-1-1-1-1-1-1 reps

Dylan 135-155-175-195-225-245-265

Mark 135-155-175-195-225-245-265-279 (F)

Cindy 95-115-135-145-150-155-160-165-170

Jess 95-115-135-145-150-155-160-165 (F)

The Girls were rocking it! And the boys were treading water. Cindy had a PR by 15#. Jess set a PR of 5#. We thought it was more at the box but she performed better than she remembered last time. 

Also everyone wrote down a couple of goals on the new "Why are you here?" White Board. Everyone seemed legitimately excited. I'm excited for what it's going to add to the programming.