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Winner is Steve

CrossFit: Tabata That

1/31/2019

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Tabata That
8 Rounds of 
20 seconds max barbell Clean 45 / 35
10 seconds rest
then 8 rounds of 
20 seconds max Double Unders 
10 seconds rest
then 8 rounds of
20 seconds max Pushups
10 seconds rest
then 8 rounds of 
20 seconds max Kettlebell Swing 53 / 35
10 seconds rest

Women 55 anonymous
Men 51 anonymous


Compare to 7/25/18

Recovery:
2 Rounds
400 Meter Farmer Walk
400 Meter Waiter Carry

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Alternative Athletics: 5 Rounds

1/30/2019

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5 Rounds
20 Hip Extensions
20 Pullups
20 Toes-to-Bar

Recovery:
4 Rounds
10 Burpees
10 Box Jumps

0 Comments

Return of the ROM

1/29/2019

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CrossFit and CrossFit style workouts are full of jargon and lingo that make things a little difficult for people just starting out.  EMOM, AMRAP, T2B, C2B, OHS, HSPU you get the idea.

Back in the day we had an acronym that was used frequently called ROM which stood for "Range Of Motion." 

Certain movements such as KB swings and and GHD sit-ups can have ranges of motion that have to be fixed for competition (to create an equal standard) but that standard is possibly out of the "safe" range of motion for many individuals who have limitations.  Not everyone should be doing full range of motion all the time.

We used to put ROM for the individuals who did not perform the competition standard for range of motion on any movement, and this lead many people to push past appropriate levels and cause themselves to be injured.  Their only motivation was getting the coveted "Rx" next to their score instead of ROM, which caused me to get lack on the use of ROM so people didn't make inappropriate choices.

I am letting everyone know that we are bringing back the ROM, and that it will have many uses.  As an example, in an Open, Hero or Named WOD where we keep track of the best score, if you are not getting a full range of motion on Push ups = ROM  or when you don't clap or jump on a Burpee = ROM.  

However, in most cases, when you see ROM, I want you to view it as a scaling option.  It was not appropriate for this person to do the full range of motion in that exercise.   Rather than completely change the movement, we shortened the range of motion as a scaling option.  

Do not immediately assume that the individuals were caught cheating.  Rather your first reaction should be that they were being sensible about their fitness and chose a standard different than the competition standard from the beginning of the workout, because it was the right scaling for them.

Hope this makes sense.  As of tomorrow, the ROM has returned!

-C-
 
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Alternative Athletics: 3 Steps

1/29/2019

1 Comment

 
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21 - 15 - 9
Skin the Cat
Burpee Box Jump

Recovery:
2 Rounds
20 Wall Balls
20 Sit Ups

​Why are Americans so bad at math?

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1 Comment

CrossFit: Nick

1/28/2019

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U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, California, assigned to the 2nd Battalion, 5th Cavalry Regiment, 1st Brigade, 1st Cavalry Division, based in Fort Hood, Texas, died on December 10, 2006 of injuries suffered when insurgents attacked his Humvee with an improvised explosive device in Baghdad, Iraq. He is survived by his parents Paul and Carolyn, and brothers Dan and Kirk.
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"Nick"
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 
Handstand Pushup on dumbbells

Men: 28:59 Steve B.

Women: Uncontested


​Recovery:
21-15-9
Wall Balls
Kettle Bell Swings

0 Comments

Alternative Athletics: Total Reduction

1/27/2019

0 Comments

 
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Total Reduction
100 Bench @ 55%
EMOM 10 situps

Recovery:
20-2
Back Extensions
1-10
Push Press


Psychological gym experiment proves the power of mind over matter
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0 Comments

Weekly Update: 1/27 - 2/2

1/27/2019

0 Comments

 
1/27
Total Reduction
100 Bench @ 55%
EMOM 10 situps

1/28
"Nick"
12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

Men: 28:59 Steve B.
Women: Uncontested


1/29
21 - 15 - 9
Skin the Cat
Burpee Box Jump

1/30
5 Rounds
20 Hip Extensions
20 Pullups
20 Toes-to-Bar

1/31
Tabata That
8 Rounds of 
20 seconds max barbell Clean 45 / 35
10 seconds rest
then 8 rounds of 
20 seconds max Double Unders 
10 seconds rest
then 8 rounds of
20 seconds max Pushups
10 seconds rest
then 8 rounds of 
20 seconds max Kettlebell Swing 53 / 35
10 seconds rest

Women 55 anonymous
Men 51 anonymous

Compare to 7/25/18


2/1
4 Rounds
400’ Forward Sled Drag @ 1/2 BS
20 single hand barbell Split Jerks Right Arm at 25% Jerk
400’ Backward Sled Drag @ 1/2 BS
20 single hand barbell Split Jerks Left Arm at 25% Jerk


2/2
"Weston"
Five rounds for time of:
Row 1000 meters
200 meter Farmer Walks, 45 pound dumbbells
45 pound dumbbell Waiter Walks, 50 meters, Right arm
45 pound dumbbell Waiter walk, 50 meters, Left arm
0 Comments

CrossFit: Ogar

1/26/2019

0 Comments

 
Ogar
AMRAP in 14 minutes
3 Snatch (135/95 lb)
1 Muscle Up
​
12 Wall Balls (20/14 lb)


Women: 2+5 (Holly)
Men: 7+11M 
Anonymous

Recovery:
1000 Meter Row
20 Bar Facing Burpees

​‘Deepfake’ technology can now create completely real-looking human faces

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0 Comments

Tag Team Championship Fight Gone Bad

1/25/2019

0 Comments

 
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Tag Team Championship Fight Gone Bad
5 rounds
1 minute max Wall Balls 20 / 16
1 minute max Sumo Deadlift High Pull 75 / 55
1 minute max Box Jumps 20 / 18
1 minute max Push Press 75 / 55
1 minute max calorie Row
1 minute rest

Bring a friend, bust it up between you two however you want.  Only one person working at one time.


​Recovery:
21-15-9
Deadlift
Burpees
0 Comments

Alternative Athletics: As Much

1/24/2019

0 Comments

 
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20 Min AMRAP
50’ Prowler Push @ 1/2 Back Squat
10 
Ring Rows with plate
20 KB Snatch @ 33% Snatch

Recovery:
2 Rounds
20 Burpee Slam Balls
20 Russian Twist

0 Comments
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