"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Compare to 062609
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July 2009
July 31, 2009
July 30, 2009
Thursday
As many of you know, my wife Joy is 8 months pregnant. What this means is that we are nearing the time when she could go into labor at any time. Obviously, most likely this means we will need to cancel one or more classes when this happens. My first goal will be to communicate with you all what is going on and what the status of classes are. First I will update Twitter (since I can do that from my phone) and then I will update Facebook and our website. So if you haven't already, please FOLLOW US ON TWITTER HERE so that you can get the news if we have to cancel a class. Thanks!
Push Jerk
3,3,3,3,3
Then
Perform 2 power snatches on the minute for 15 minutes.
Use 85% of your 1RM PSn. For every minute that you fail, add 5 pullups at the end of the workout.
July 29, 2009
July 28, 2009
Tuesday
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
July 27, 2009
Monday
(The Personal Defense Seminar was a big hit! Here, we learned how to punch quickly, powerfully, and without telegraphing)
Death By Tabata
Perform:
Tabata Deadlift and Burpee
Professional - 275 lbs
Collegiate/Amateur - 185 lbs
*Start the clock and perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds. Repeat this 14 more times for a total of 16 sets. Your score is counted by the total number of reps in 16 sets; 8 alternating sets of deadlifts and burpees .
*The entire workout should take 8 minutes.
Pain courtesy CrossFit Football
July 26, 2009
Sunday Links
July 25, 2009
Saturday's partner workout!!
(Paul is awfully Gritty after crushing "DT" in less than 9 minutes rx'd!)
It has been said that the weakest muscle in the body is the brain. How true in CrossFit. How often have you finished a workout that was so painful at the time, and mere minutes later thought, "I should have gone harder." Why didn't you? Because you gave up. Maybe a little. Your brain said you needed a break. The lactic acid was burning. The truth is that our body will shut down before we do damage to ourselves. Our physical limits are much further than we think they are. One of the things we train here at North Scottsdale CrossFit (the eleventh element of fitness?) is mental toughness.
To get through these workouts at maximum intensity, you have to be tough. Below is an excerpt of a great article on Grit:
The gritty person approaches achievement as a marathon. The gritty
person sticks with it, whereas others might be distracted by boredom,
failure, adversity, or plateaus. The intuition behind grit — well, the
definition of grit — is trait-level perseverance and passion for
long-term goals. What I mean by “trait-level” is that it is generally
characteristic of the person’s approach to achievement. When somebody
happens to love soccer so much that he pursues it passionately and with
perseverance over adversity for years and years, that doesn’t
necessarily reflect something about his character. Gritty people don’t
have to be gritty about everything. But the point is that grit is how
they pursue their most serious objectives. A gritty person is
one who takes things to completion, who focuses interests, as opposed
to letting them become very diffuse.
To be successful at CF, you have to be gritty. Willing to put in consistent hard work over a long period of time. To learn how to kip, how to snatch, to rest and eat enough to support your efforts. When you do, the performance (and the body) will come. And of course, this grit should spill over into the most important parts of our lives: our careers and our relationships.
Get Gritty. Stay Gritty.
Partner workout:
As many rounds as possible in 30 minutes:
20 wall balls
30 situps (abmat)
20 back extensions
Only one partner can work at a time. It is up to each team to figure out how best to split the exercises/reps to their best advantage. Does one partner do all the wall balls, then rest while the other partner does all the situps? Or do you split them evenly? You decide!
July 24, 2009
Friday
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Compare to 032309
Andrew brought his friend Kurt in. Some friend Andrew turned out to be! Kurt's first WOD was "Elizabeth" and he was able to complete all the ring dips! Very nice! Here is Kurt working his squat cleans. Elbows up!
July 23, 2009
Thursday
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Post time to comments.
Compare to 041409
2009 CrossFit Games Overview by Marty Cej and John Buffone - video [wmv] [mov]
July 22, 2009
Wednesday
"Elizabeth"
21-15-9
Squat Cleans - 135#
Ring Dips
Big Day yesterday for deadlifts. Four Personal Records, and Jeff set the gym record at 415 lbs. Congratulations! Freddy looks like he's got plenty left in the tank, however.
Mike also set a gym record for consecutive pullups at thirty-three! When he started in November, he couldn't get ten pullups with the green band. Since then, he's been consistent coming four to five times a week, working hard everytime. He's lost twenty five pounds and gained a heck of a lot of work capacity. Nice work!
Mike's Pullup Record from North Scottsdale Crossfit on Vimeo.
Contact NSCF
NSCF Events
- Mad Mud Run
Saturday May 1st - Paleo Potluck!
THIS Saturday, 3/6 at 10am. Bring some food - Cave Creek Funky 5k Run!
Saturday, April 10th, 8am
Location
- Location
