January 25th, 2009, by Bill · 3 Comments
Happy Saturday morning everyone! Saturday morning still remains our largest class of the week. It's always a treat to start my weekend off working out with your bright and smiling faces. Yesterday we worked on our overhead squats.
As a team, complete 150 ohs (40kg)
*after each set, both team members must do 5 clapping push-ups before starting the next set.
In other words, do it in as few sets as possible, unless you like clapping push-ups! We tried to pair everyone up based on what weights they were using, and it seemed to workout well. It's easy to under estimate how hard it is to get that weight over your head and stabilize it. Pete and Clark get the award for "beast skills" for being the only group to do the workout as prescribed.
Did anyone notice Brittany's clapping push-ups? Apparently normal clapping push-ups aren't hard enough for her. Instead of just clapping her hands at the top, she actually gets her feet off the floor too! Hands and feet leave the floor at the same time!
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January 24th, 2009, by Bill · 1 Comment
Some of us were pretty sad that we came to the Fort yesterday only to learn that the workout was NOT a team event. And then to add to our disappointment, we learned that the workout involved tabata rowing. It's like regular rowing, but with a little more suck added to it! The workout was a repeat of Bill's "Tabata Sandwich" that we did not too long ago.
Tabata Row - for distance
1/2 tabata pull-ups
1/2 tabata squats
Tabata Row - for distance
We were spared on the pull-ups and squats, and only had to do 4 intervals of those. We did the full 8 intervals on the rowing though. I jumped in with the 6PM class, and we were "Team Estrogen". Even though it wasn't a team workout, we still came up with a team name. Everyone did GREAT! Thank goodness Stacy was there, she kept us on pace for squats, while Brittany kept us on pace during the rows. Those long limbs of hers make her a dyn-o-mite rower!
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January 23rd, 2009, by Bill · Comments Off
So I hate to brag....but my cousin is a REALLY good deadlifter! Yesterday we did "Mr. Joshua":
5 rounds for time:
Run 400 Meters
30 sit-ups
15 deadlifts
Not only did Liz run like a gazelle, she also busted out this amazingly good deadlift form! Seriously...it runs in the family. I'm fully prepared to take all the credit for her success. Ok, just kidding. I wonder how many other cousins I have that are closet deadlifters...
[vimeo]http://www.vimeo.com/2947638[/vimeo]
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January 22nd, 2009, by Bill · 1 Comment
Yesterday Bill gave everyone a choice to either run or row for the workout. The workout was:
1000M row (800M run)
9 cleans (70/40kg)
750M row (600M run)
15 cleans (50/35kg)
500M row (400M run)
21 cleans (40/40kg)
For those of you not from "around here", the temperature yesterday was hoovering right about 15. Yep, 15 degrees. I saw that there was an option to run, and quickly headed upstairs to the rowers. Amazingly, some of our CrossFitters must have been DYING to run....so they did! I wish I had a few more pictures of their red little noses as they came back in from their runs! You guys are tough!
Um, excuse me.....who made this big mess!? It's a good thing you're so cute!
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January 20th, 2009, by Bill · Comments Off
Yesterday the workout took on a new shape. Bill has decided to tempt fate, and teach all of us how to do clapping push-ups. For those of you unfamiliar with this movement, just imagine pushing REALLY hard out of the bottom of the push-up, clapping your hands, and then catching yourself before you eat stall mat. It's a little scary for those of us with less than stellar upper body strength. That split second that your hands leave the stall mats is totally scary...but I bet it looks REALLY cool!
The workout yesterday was heavy push jerks, followed by 5 rounds for time of: 8 pull-ups, 8 clapping push-ups, row 200 meters. Everyone did a GREAT job! Check out our newest member, Mark, and his SWEET clapping push-up!
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January 19th, 2009, by Bill · 1 Comment
So it's about that time. We have about 13 days left until Bill leaves for Glynco, GA for ATF training. He'll come back for weekend visits, but he'll still be gone for the better part of 6 months. It'll be a sad "see you later" for most of us, so let's have a party to make ourselves feel better!
My sister has graciously offered....well kind of offered....I'm VERY persuasive....to have Bill's going away party at her house. We would like to invite all of our members and their families to help us send Bill off in style! Details will be posted on the whiteboard at the Fort. The party will be Saturday, January 24th at 6:30 PM. I'll spare my sister, and won't post her home address on my website.
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January 18th, 2009, by Bill · Comments Off
There's nothing like getting your weekend started with a great workout done with great friends! Thanks to everyone who came Saturday morning and endured another one of our workouts! The workout was: 8 rounds of tabata squats followed by 4:00 of muscle ups - rest 8:00 then do it all over again. Your final score for each round was your lowest squat score multiplied by the number of muscle ups you got in 4:00.
Man oh man do I love tabata squats. There's something magic that happens after squatting for 20 seconds on, 10 seconds off. Your legs take on a jello like quality, and the muscles stop doing what you want them to do!
Some of us were total sandbaggers the first round, but did a nice job stepping things up the second round. You know who you are!
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