CrossFit Loveland

Remember this?

Remember doing this just for fun?  Look at that smile.  Spend some time trying something you did as a kid, be careful!  Playing is a healthy aspect of life, it relieves stress and makes you feel young.

WOD
Partner up and do the following
P1 rows 250 meters
p2 step up with a kb in rack position
switch when p1 is done rowing, each person rows twice.
Then
P1 does 40 kb swings
p2 holds a ring push up plank until p1 finishes
Each person swings twice
Then
P1 does 50 single jump ropes
p2 Holds a handstand against the wall
each person goes twice 

Get Powerful!

 Recovering From yesterday's "Cindy"

Power cleans 3-2-1-1-1

Then 3 rounds for time
Row 400
10 x power cleans 50% of 1rm
10 x front squats
10 x Push Jerks

Remarkable!

Check out this 5 year old Romanian kid.

WOD

Back squat 5-3-3-2-2
Then rest 5 minutes and perform
"Cindy"
AMRAP in 20 minutes of
5 pull ups
10 Push ups
15 Squats

Skill review or warm up? Both.

We will be incorporating more skill work in with our warm ups.  The More we actually attempt to do things such as double unders, the better we become at them.

Warm up
After some dynamic stretching
3 rounds of the following
5 negative motion muscle ups
8 push ups/ clapping push ups
15 OHS with pvc
15 abmat situps feet in butterfly position
Run to wall and back.

WOD  "Kelly"
5 rounds
400 meter run/row
30 box jumps
30 wall ball shots

It could save your life!

I don't know about you, but I want to be around for my family.  Many of us plan for our golden years financially, but can forget about what our bodies will be like once we get there.  We all have fitness bank accounts.  If we eat well and try to stay in good shape we are putting fitness into an account to draw from when we need it.  Who knows what the withdrawl will look like.  A friend of mine who was in outstanding shape was kicked by a horse, the resulting injury caused a blood clot to travel to his brain giving him a stroke.  He has recovered but only because he was in good shape to begin with.

Continue to put some fitness away for a rainy day and check out this blog entry!  http://robbwolf.com/?p=840
 

Tyler

Just a few of the many first muscle ups we have helped people achieve.  Can you do one?  We can help!

WOD

"Tyler"
5 rounds for time of
7 muscle ups
21 SDHP 95#, 65#
If you can’t do a muscle up do 21 pull ups and 21 dips

Same Prescription, Different dose

The exercise prescription for Gabrielle and Frank are the same.  Most everyone needs to squat and deadlift.  Gabrielle has the flexibility and Frank has the strength.  Both can be developed with the same movements we just adjust the load and reps.  With kids we go out of our way to make things fun, as adults we realize it "doesn't have to be fun to be fun".

WOD
3 rounds of 15 x bw deadlifts
  20 x box jumps
rest 1 1/2 minutes then
3 rounds of 15 x kb swings 35#, 50#, 70#
  20 x double under attempts
rest 1 1/2 minutes then
 3 rounds 15 x back ext (Not hip, but back)
   15 x GHD situps

An effective workout

Effective workouts – workouts that really will increase your fitness, help you drop fat and increase muscle -- are hard. You can't read the newspaper, talk on your cell phone or sit down in front of the TV and achieve an effective workout.  

An effective workout is intense. It should result in some gasping for breath and significant burning in the muscles. An effective workout doesn't allow the time to be stationary long enough, or moving around so little, that you can read the newspaper or Shape magazine. You'll never feel like an effective workout was easy.

To read the rest of this article follow the link http://www.hyperfitusa.com/hyperfit_usa/2009/10/lies-we-want-to-believe.html

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Why we do ab mat situps instead of crunches!  http://www.physique.co.uk/pdf/situps.pdf

Squats and the Knee

Squatting is not only excellent for strength training, it is also a fantastic exercise for both rehabilitation and for injury prevention.  The squat builds muscle, increases leg strength, increases hip felxibility and strength, and increases knee stability through strength.

On the flipside, if you only perform partial squats where the crease of the hip doesn't sink below the depth of the knee, the majority of the force is placed on the tibia as it sinks down and forward.  As the tibia is pulled forward, the hamstrings fail to reach full stretch.  This puts the ligaments of the knee (where the quadricepts connect to the front of the tibia) in shear and often result in patellar tendonitis.

The often injured anterior cruciate ligament (ACL) works alongside the hamstrings to prevent the tibia from moving forward of the femur.  Because of this, some ACL injuries can be attributed to underdeveloped hamstrings.  By maintaining healthly hip mobility and practicing full depth squats, you can squat without any stress being placed on the ACL.  Instead, you are strengthening the posterior chain and stabilizing the knees, rehabilitating old injuries and preventing future ones.  The key is to squat correctly with proper depth.

-Adapted from "Starting Strength" by Mark Rippetoe and Lon Kilgore
I found this gem at http://www.crossfitverve.com/

WOD
2-2-2-2 cleans for load
Then
21 x 95# power clean
21 x 30# db manmakers
row 400
15 x 95# Power cleans
15 x 30#db manmakers
row 400
9 x 95# power cleans
9 x manmakers
row 400

Whole body movements

It is essential to use whole body movements when exercising, because that is how your body naturally works.  Tighten your abs, squeeze your glutes, hold your back in position, and lift your chest.  You are now ready to jerk the barbell overhead, deadlift, or squat.
Allie is learning how to pick things up correctly.

WOD
50 x split jerks @80% of last weeks 1 rep max thruster weight, or 165# wich ever is lighter.
scale this weight if needed.
every time you put the bar down do 10 Knees to elbows, or ghd situps.