Saturday – 121012

“CrossFitters from all over the world, regardless of country or allegiance, throw themselves wholeheartedly at these intentionally gut-wrenching workouts that serve as a tribute to our lost protectors.”

Warmup

CrossFit Warmup
3 Rounds of 10

WOD

Partner Hero WOD

31 Heroes” ish

For 30 minutes:

Partner 1 Runs 400m

Partner 2 completes as many rounds and reps as possible of:

8 Thrusters 105/75
6 Rope Climbs
11 Box Jumps 30/24

When Partner 1 returns from the run, Partner 2 begins 400m run. Partner 1 picks up where Partner 2 left off.

Friday – 121011

In June of 2009, I witnessed my first ever CrossFit WOD without knowing it. Liz’s trainer at the time told her she was going to do a number of pushups and sumo deadlift high pulls. I can’t remember how many pushups there were exactly, but there were 350 SDHP’s. I thought, “There’s no way a human could possibly do that; he must be kidding.”

Liz used a lot of profanity and maybe even shed a few tears – (who am I kidding, that was me) – but she finished in a matter of minutes instead of hours as I might have predicted. I was in awe. Have been ever since.

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

KB Snatch

WOD

5 Rounds

10 Pullups
10 Wall Balls
400m Run

Thursday – 20121011

1. Approach the Stone in Deadlift Position. You’ll want center of the stone to be directly between your ankles. Here, the stone is a skosch out in front. When Neil lifts the stone from the ground, it shifts back to his center just an in inch.

2. Deadlift the stone to your lap, and maintain weight in your heels. You can “rest” a bit here and re-grip the stone with a bear hug.

3. “Roll the stone” up your body to your shoulder with an EXPLOSIVE hip drive. Your arms are weak and will not budge it. Your hips are strong.

N.B. – Neil is throwing the stone OVER his shoulder on this movement, hence the excessive lean back. Today, we will be catching the stone ON our shoulder.

Good job, Neil. I speak on behalf of the community when I say, “We dig your form, and your skull cap.”

Warmup

CrossFit Warmup
3 Rounds of 10

Strength

Find 1RM Power Clean

WOD

Partner WOD

5 Rounds
10 Squat Cleans 205/135
10 Wall Climbs
10 Stone to Shoulder

Wednesday – 121010

Meet Jon. I met him last night. This is what I learned:

1. He is 6′-5″ tall. I literally stood underneath the bar he was using for Front Squat. Neil can high five Jon’s shoulder. If he jumps.

2. He is strong. Like, ox-strong. After front squatting 225 with the same ease and speed with which I stand up out of a chair, Jon decided not to go up in weight because his wrists hurt. You see: flexibility translates directly into strength!

(While I can out front squat Jon – PR of 235 here – he can literally strict press me over his head. For reps. Lots of reps.)

3. He is one of the nicest human beings you’ll ever meet.

Good meeting you, Jon. Glad to have you at CrossFit 314.

(I’d hate to have to compete against you.)

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Row

WOD

3 Rounds
10 Deadlift 225/135
20 HR Pushups
30 Double Unders

Tuesday – 121008

In the Kettlebell Clean, the wrist should be locked straight with the elbow glued to your rib cage. Per usual, your abs and glutes should be firing hard. If you make a face to outwardly express turning your abs and glutes on, you may feel free to show it, as in the above photo.

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

KB C&J

(The above link is only available to those that subscribe to the CrossFit Journal. Not a subscriber yet? Click here.)

Mobility

Shoulder Mobility

WOD

7 Minute AMRAP
Burpees

*Compare your score to the world in workout 12.1 of the 2012 Reebok CrossFit Open.

Tim – 115

Neil – 115

Jesse – 112 (wah wah…)

Monday – 121008

Everybody make it through week 1?

Made my goal at the MO’ Cowbell Half Marathon running a 1:29:22. Since Neil and Tim have been posting videos of their performances, you can click here to view mine.

Congratulations to all the CrossFit 314 and CrossFit South City members on their MO’ Cowbell! And a HUGE congratulations to Brandon Killion and Lynne Marsala-Collins! Brandon hit a 6-minute PR with a time of 2:03!! Impressive running for such a strong dude! And Lynne placed third in her age agroup!

Warmup

CrossFit Warmup
3 Rounds of 10

Strength

Find 1RM Front Squat

WOD

Grace
30 Clean and Jerk 135/95

(Greg Amundsen and  Dave Leys – on the left and right, respectively – are two of CrossFit’s seminal fire-breathers. Dave let’s his feet get a little wide, but both give impressive performances here. Scale appropriately to match their intensity.)

Mobility

Lumbar

Saturday – 121006

Warmup

CrossFit Warmup
3 Rounds of 10

WOD

200m Run
20 Wall Balls 20/14
20 KBS
400m Run
40 Wall Balls 20/14
40 KBS
800m Run

Friday – 121005

I’m running this Half Marathon this weekend. It’s flat, local and has MO’ Cowbell than other races in the St. Louis area. I’m pumped about it.

Consequently, I may arrive at Sunday’s Open Gym a little late. So if you’re planning on coming – and I hope you are – shoot me a text or an email to let me know what time. I’ll try to boot scoot down there as close to 10AM as possible.

Finally, which is faster: Tim’s 1-mile for time or Jesse’s Half Marathon Pace?

Post bets to comments.

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Pushups

WOD

8 Minute Tabata
Hang Power Clean 115/80
Burpee

Thursday – 121004

Warmup

CrossFit Warmup
3 Rounds of 10

WOD

CrossFit Total

Back Squat

Shoulder Press

Deadlift

The athlete is to make 3 attempts at a 1-rep max for each lift. Rest as needed between sets. As many warm-up sets as necessary are allowed for each of the three lifts.

The best single attempt for each of the three lifts are added together for the CrossFit Total.

Mobility

Foam Roll Work

(Do I kind of have a man-crush on Kelly Starrett? Well, duh.)

Wednesday – 121003

A question about Weight Loss came up yesterday. This is my go-to resource.

For specific questions about nutrition and/or weight loss, email Neil or Jesse.  For extreme tough-love, email Tim.

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Pullups

WOD

10 Minutes
EMOM

3 HSPUs
Max Box Jumps 36/30