6 AM had 4 participants

Adam, Linda, Emmett, and Candi all did intervals of Isometric holds in some of our least favorite gymnastic positions. Everybody worked towards 4 Rounds of 30 Seconds of work followed by 30 Seconds of Rest in 4 different postitions Top of the Pull-up or Ring Row, Top of the Dip, Bottom of the Push-up and Bottom of the Squat. Everybody had something they excelled at and nobody could hold all 4 positions for all 4 rounds. We sometimes forget that there are 3 kinds of muscle contractions and all three are valuable. Also if we are easily able to hold an end range position against gravity it will be much easier to power through that position during reps.

Filthy Fifty or Fifteen

6 AM Did the Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time

Everitt (15 Reps through Back Ext, Sub 16" Box, Band Pull-ups, 20#KB, Sit-ups, PVC) 7:32
Candi(15 Reps through Back Ext, Sub 16" Box, Ring Rows 10#KB, Sit-ups, PVC) 10:35
Adam (Did 50, but had to quit after 20 WB, Sub Sit-ups) 23:21

Everitt informed me that he and Candi have been on the zone for about a week and have each lost several pounds already, so look for these 2 start really rocking. Adam had his first day back in several weeks and almost killed himself. Consistancy is key, Mechanics-Consistancy-Intesity. If you don't have the first 2 you must lower intensity and intensity is where the magic happens.

Jeremy and Deadlift

Christy showed up and did a Modified "Jeremy" with 20# Bar for OHS in 12:43. She said this was only the second or third time she had done weighted OHS, but she did a good job of taking her time and keeping pretty good form. Arms were bending a little at the end, but she was fighting all the way.

Everitt, Linda, and Candi did Deadlift 5x5 with 37, 42, 47, 52, 62#. They are getting stronger and their form improves every time we work. Everitt started doing band pull-ups with the black band in his warm-up.

Push-up / KB Swing / Squat

4 Rounds

5 Push-ups
10 KB Swings
15 Squats

Everitt (20#) 11:36
Linda (10#) 2 Rounds
Candi (10#) 2 Rounds + 5 Push-ups

Linda quit early from being gone so long.
Candi quit early because her knee was hurting her.

Karsten tore his ACL on Sunday night and will have surgery in 1 week. We will begin his modified training in about 2 weeks if not sooner.

20080721

6 AM

Row 1K

Emmitt 6:30
Candi 8:50

Karsten appears to have torn his ACL, so looks like I get to do a case study in Crossfitting with injury.

Deadlift or Box Jump / Sit-up / Back Ext

Deadlift 5x5

Karsten 95-115-135-155-175-195

Yes, I know there are 6, but Karsten was feeling good and we have only done heavy deadlifts one other time about 2 weeks ago during Total his 1 Rep max was 185.

Everyone else did 15-12-9-6-3 or 12-9-6-3

Box Jump(step up)
Sit-up
Back Ext

David (15) 7:52
Everitt (12,step) ~9:00
Candi (12,step) ~11:00

sorry, I forgot to write the numbers down before I left so I am going solely on memory and this morning has been hectic.

Push-Pull 15-1:1-15

6AM had 5 people

15-1 Pushups
1-15 Pull-ups

Karsten 11:45 (16" box,Blue band)

11-1 Push-ups1-11 Pull-ups

David 6:22 (Black band)

7-1 Push-ups1-7 Ring Rows

Linda 5:19
Everett 5:03
Candi 6:06

Everyone agreed this is a killer UE workout, but not to worry, we will get the core on Wed, and LE on Fri. Good work everyone.

Squats / KB / Pull-ups

6AM had 5 people today.

5 Rounds

20 Squats
15 KB Swings
10 Pull-ups

Karsten 15:41 (Blue Band, 16KG)
David 11:48 (Black Band, 20#)
Jae 6:19 (3Rds, Black Band 10#)
Angela 11:40 (3Rds, Black Band 20#)

5 Squats
3 Swings
2 Ring Rows

Linda 6:48 (10#)

Linda was very sore from her first day, so we went extra light with her to get her moving. David is significantly his endurance and body awareness to know when his reps are good. Karsten did Kipping Pull-ups during the warm-up and will probably be done with the band for most work-outs after next week.

Deadlift / Press

20080709

6AM had 5 people this morning.
5 Rounds
Shoulder Press x15
Deadlift x15

David 15:32 (42#)
Jae 14:35 (20#P,37#DL)
Emmitt 14:20 PVC
Candi 16:19 PVC
Linda ~14:00 3Rds PVC

David showed significant improvement handling this weight much better than he did last week. Emmitt, Candi and Linda all had their first experience with Crossfit and did some great work learning the movements.

Karen-FrontSquat/Sit-up

6AM had 6 people this morning.

Karen

150 Wall Ball Shots 20#

Karsten 14:10
Jerimiah 14:25

It's a bummer getting beat by your student, but I was also proud of him he did a great job.

3Rounds
Front Squat x10
Sit-up x15

David 7:50
Jae 5:34
Adam (95#, KTE) 5:26
Mandy (42#) 4:26
Angela (15#) 3:26 (Didn't use enough weight on FS and wanted more Row 500M 2:20)

Everyone did a great Job. I probably should have made Mandy and Adam go 5 Rounds, but I am overly cautious with new people.

Deadlifts/Push-ups/Helen

3 Rounds
Deadlift x12
Push-up x12

David 42# 15:44

Helen

3rounds
400M Run
1.5Pood KB Swing x21
Pull-up x12

Karsten 1Pood 15:35

I keep forgetting to cross post these.

20080702

6 AM had 2. I had some other first timers that decided not to start until Monday.

Karsten did Crossfit Total

Squat 185
Press 95
Deadlift 220

I think he said his bw is about 170 so not bad numbers for one month in.

David did
5 Rounds
Push Press x10
Box Jumps x15

He used 22# Bar and 16" Box
10:01

He did much better today managing his energy and said warm-up felt better.