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

Tuesday – 121002

The best $2/month I spend.

-Jesse

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Muscle Ups

WOD

Partner WOD

8 Minute AMRAP
Line Touches

Monday – 121001

50/50 starts today. Post your movement to comments, write it on the white board at the gym, or log it in your “Dear Diary” if you don’t want to tell anyone what your new, top-secret ninja-skill will be over the next 50 days.

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Dips

Mobility

Front Rack Mobility

WOD

5-4-3-2-1
Bear Complex 95/65
Muscle Up
10 T2B after each round

Saturday – 120929

Excited to have a mish-mash of three teams in the First Annual CrossFit Country Throwdown!

Team 1 – “CrossFit 314 Ladies” – Rosamar Novotney, Liz Vansickle, Amy Howard

Team 2 – “Nothing But a Peanut” – Dan Howard (CF314), Eric Gratza (CFSC), Neil Jones (CFSC/CF314)

Team 3 – “Runner’s Reunion” – Jesse Novotney (2:50 marathoner), Scott Meredith (1:19 half-marathoner), Mike DeVous (1:28 half-marathoner)

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Rowing

WOD

Team WOD – 120929

As a team, row 5000m
Others work to complete the following:

100 Burpees
100 Box Jumps
100 KBS
100 Air Squats