Sunday, June 29, 2008
Saturday, June 28, 2008
Ride 40 mins or 16 miles
1 elevated push-up
2 elevated push-up
3 elevated push-ups
4 elevated push-ups
5 elevated push-ups
5 elevated push-ups
6 elevated push-ups
7 elevated push-ups
8 elevated push-ups
9 elevated push-ups
10 elevated push-ups
Mr pukie made a visit to my house today! It was just way too hot to do this outside!
Friday, June 27, 2008
Thursday, June 26, 2008
Wednesday, June 25, 2008
It's a workday so I can't blow myself up. I did this at work with my KB and just the space I had to work with.
Kettelbell cleans 30sec Left/Right
Sit-Throughs(as seen on the CF Philly Vid)
One minuet each then rest one minuet and repeat. One the second round I changed cleans for high-pulls Left 30 seconds Right 30 seconds.
Monday, June 23, 2008
Everyone really worked hard and held form! Awesome! Alot of the people you see in this video have only been doing CF for a few weeks and for others it was there frist time!
I can't wait to see you all in Arlington when we open the Box!
My Personal WOD:
Stress the Shoulder and make Jen Run! Running sucks!
Thrusters with two 20lbs DBs
Run one city block inbetween rounds.
Remember to Get you Potomac T's on the site. Go to the left of this page and hit the link at the picture of the T's!
Saturday, June 21, 2008
Then for my personal WOD once I got home.
Warm up20 slam-balls at 15#
Mow back yard
3 points of pain 3 rounds
20 24k KB swings
20 jumping slam-balls
20 16k KB cleans each arm
Rest 10 mins
Mow front yard
3 rounds 5 double 16k KB cleans
5 side-bent presses
Potomac Crossfit T's are in! Drop me a line if you want to buy one. They're twenty dollars each. Or go to http://www.potomaccrossfit.com/ and ask Brian about them.
"I was a Division I baseball player in college that transitioned into a triathlete/marathoner/adventure racer. As the time and expense continued to grow with these hobbies, it butted up against my career as a Marine Corps Officer. So needed to shift gears and started into a more traditional body building approach that is pretty common in the military. The longer I stuck with this though, the further out of shape I became, no matter what the time commitment (or supplement dollars) I threw at it. After several years of this I was introduced to CrossFit and the addiction began. I’ve been CrossFitting fairly religiously throughout the last two years and after I got my LVL I Certification was completely committed to opening a box. So here we are, Potomac CrossFit."
Thursday, June 19, 2008
Crossfit Endurance is my new fav! No I'm not an endurance person. I apply what they teach in a different way. Go see for yourself.
At Crossfit Santa Cruz you can see some great Zone meals and if your not following the WOD at CF HQ they have some very scalable WODS.
Zach writes from the heart. His passion is incredible! He tells it like it is and I dig that!
This next one is Jason C. Browns site. It's a member only site. It has great how to videos for KB's, DB's and body weight movements. Worth every penny!
For all you Oly lifting information go to Catalyst Athletics.
Wednesday, June 18, 2008
Monday workday WOD: Tabata swings. I'm still feeling sore in my shoulder so I used the 12k KB.
Saturday, June 14, 2008
Thursday, June 12, 2008
Saturday, June 07, 2008
Or to hold them like you would a Oly bar like this..
I of course have my own thoughts on this but would really like your feedback first. Thanks for your time.
Coach Rut's answer:
"Since I use dumbbells primarily for conditioning and not for strength tests, I let the athlete pick them up and do their own thing. My experience demonstrates that the neutral grip (position one in your photo palm facing the ear) allows for great extension and an active shoulder so if someone looks confused I preach that neutral grip.
In either case I really want full extension with the shoulder up and the arm on or slightly behind the ear.
Thanks for asking!"
Coach Rut, thanks for taking time to stop by and give us that feedback it means a lot coming from you. I have loads of respect for you!
Monday, June 02, 2008
Sumo Dead-lift from Hell.
Top three winning ladies. In the white tank top on the right side we have Kristy from CFDC and Primal.
Please take a trip over to www.Albanycrossfit.com to see more pictures and results!
I'm back from Upstate! What a trip! Let's get to the important stuff. My CFT Crossfit Total is a PR overall!
Back Squat 180#
Press 85#! WHooot! Big improvement and testament to making a come back from an injury by being smart and taking it slow and doing Crossfit!
Deadlift 255# I rounded out a bit but overall not bad. This is 10lbs over my before injury PR.
520 is the total.
I had third place in my weight class! Yup that's a medal!
I did not do the run or the Hopper. It bothered me but I want to get and stay fit not injured.
I have a load of photos that I will get up soon, also some stories.
The people at the event were great! I even had two beer angels who kept me well supplied! Thank you!
Kristy in the above photo of Crosfit Alex, VA. She was awesome! We had some great laughs together.
I think the young man in the photo above is Dave of CF Brooklyn, NY. What a beast! He worked so hard during this WOD I wanted to cry!
Tanya was the overall winning lady. What an awesome athlete!