11 Jun
6-12-2009
Row 1000m
rest as long as it took you
Row 750m
rest as long as it took you
Row 500m
rest as long as it took you
Row 750m
rest as long as it took you
Row 1000m
Did you eat your Wheaties this morning? We can tell and it is NOT good if you did! Scott just got his hands on some extra sensitive calipers and supposedly he’ll be able to tell how many drinks you had last night.
11 Jun
6-11-2009
1) Clean & Jerk – work up to a heavy single with good form
2) 5 sets of 1 at 80% of today’s max
3) In any order:
25 curl-up style back extensions
25 spinal rocks
Happy Birthday Des! Des comes to CrossFit after long days at the office but always brings a smile and an encouraging attitude. Yesterday was especially special because it was her birthday and we hope her fiance Mike treated her to something nice.
Steve, the lone survivor of the full version of “Barbara”. Man, awesome work.
Travis takes a moment to remind Trainer(who can press Travis’s bodyweight) that he beat him on the Filthy Fifty workout on Monday. Travis loses a few pounds, gets his girl back, gets engaged, and it all goes to his head.
Nick, sometimes less is more.
9 Jun
6-10-2009
“Barbara”
5 rounds for total time:
20 pullups
30 pushups
40 situps
50 squats
Rest 3 minutes
Scale this if you are not at an advanced level!! Eg:
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Rest 3 min
From the CrossFit Journal, a story of a competitive runner producing unprecedented results from unconventional training. To see the full article, visit journal.crossfit.com and get a yearly subscription for $25. The content and information you gain access to is well worth it!
Scott Hartley thought his running career was over. Then he discovered CrossFit at 44. Parker Morse tells how Hartley went from the sidelines to the finish line and became one of the fastest masters runners in the United States.
Scott Hartley is defying just about everything: the odds, conventional wisdom and his own running past.
Early in March, Hartley, from Nunn, Colorado, won the 800-meter and one-mile races at the 2009 U.S.A. Masters Indoor Track & Field Championships. In April, he won the masters mile at the Drake Relays, one of the biggest and oldest track meets in the United States. On a 200-meter indoor track, Hartley ran 1:57.89 for 800 meters—within four seconds of his all-time PR, which he set half a lifetime ago as a Division 2 collegiate athlete at the Colorado School of Mines.
Hartley’s system involves fewer than 20 miles per week and very little of the traditional high volume training developed by legendary coach Arthur Lydiard. A combination of middle-distance training and CrossFit has meant an extraordinarily low-mileage program, and Hartley is actually running between 20 and 40 percent of the miles run by other athletes at his level.
He’s working just as hard, though, because his training calendar is liberally sprinkled with names like Michael, Fran and Cindy.
“My weight hasn’t changed at all,” Hartley says. “My appearance has. It’s been nice not to have to give up strength in order to run.”
9 Jun
6-9-2009
5 Rounds, full recovery
Pistols, one leg deadlift style* x 3/3
HSPU x 2 + 1 negative (work on depth)
Tuck front lever rows or ring rows x 3
L-sit x AMSAP (on rings if your bar hold is 20″+)
Heather, congrats on getting your first of many strong pull ups! You flew up and was absolutely on top of that bar. Chest to bar coming soon? Monica also got her first pull up but due to poor photography, I couldn’t get a proper pic. Sorry 
Awesome work ladies.
Heather, are you awake?
Chris took a little CrossFit break. First day back, filthy fifty. Fantastic.
Getting after it! I love the sweat just flying off people’s heads at this point in the workout.
7 Jun
6-8-2009
“Filthy 50″
50 Box jumps 24″
50 Jumping pullups
50 KB swings 36/26
50 Walking Lunges
50 Knees to Elbows
50 Push Presses 45/33
50 Back Extensions
50 Wallballs 20/15
50 Burpees
50 Double unders
DROM:
heel-toe walk variants, elbow circles, wrist pushups
After following Paleo more strictly and being more mindful of my choices, I started to notice “gluten-free” much more on restaurant menus and in grocery stores. When people asked me to explain Paleo, many would say “Oh, its like gluten-free. I’ve done that”. Actually, gluten-gree is most likely not as healthy as Paleo but Paleo most likely is gluten-free.
In the last week, it has become very clear to me that gluten-free and Paleo are not at all the same thing! Going through the New Seasons gluten-free (GF) aisle, I see GF chocolate chip cookies, scones, cakes, breades, oreos, chips, creme wafers, etc. The sugar/starch content of these products is no different than their gluten counterparts. If you look at the ingredient list for many of these products, it violates Real Food rules left and right! You have various chemicals and processed ingredients that have been cocktailed together. It’s the exact same food playbook we see in Reduced fat and Fat Free processed goodies being replayed again.
I’m sure there are GF people who are more Paleo purists than me and that’s great. But, I also imagine there are those who will boldly claim their gluten free status with one hand and while holding a box of processed GF cookies in the other. That’s like quitting smoking non-filtered cigarettes for filtered ones. You’ve traded in one addiction for another and missed the big picture entirely.
So, if you are thinking about exploring Paleo and your friends tell you it is like their gluten-free diet, politely ask to see their pantry
6 Jun
6-6-2009
1) Push press 3-3-3
2) 3 ladders, not for time:
dips
pullups
3) AMRAP in 6 minutes:
10 Box Jumps
10 Situps
DROM:
pass-thru stretch 3 x 20″
prone scorpion variations
elbow rotations
locust stretch
Get jumping
630
