Elizabeth

"Elizabeth"
21-15-9

135# Clean
Ring Dips

Karsten(65#,Bar)7:11
Justin(42#,Bar)8:05
Greg(95#,BandRing)7:44
Jim(95#)8:32

KBSwing Run and Lunge Burpee

AMRAP 20 Min
KB Swing x15
Run 400M/Row 500M

Karsten(Run 16KG) 6+KB Swing
Daryl(Run 16KG) 1,(Row 16KG) 5
Troy(Run 16KG) 5
Justin(Row 20#) 6

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Greg 14:32
Ian 12:46(3 Rds)

Push-up Sit-up and Lunge Burpee

For time:
15 push-ups
1 Sit-up
13 push-ups
3 Sit-ups
11 push-ups
5 Sit-ups
9 push-ups
7 Sit-ups
7 push-ups
9 Sit-ups
5 push-ups
11 Sit-ups
3 push-ups
13 Sit-ups
1 push-up
15 Sit-ups

Karsten 7:17
Troy(ModPU) 7:20
Daryl 5:21

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Ed 15:50
Jim 15:33

Building a Firebreather

Originally posted on Crossfit Affiliate Blog

http://www.crossfit.com/cf-affiliates/2009/01/wednesday_090121.html

"Building the Fire-Breather" by Jerimiah Childress
Sometimes, we have a client walk through the door and they come prepared, physically and psychologically, to push themselves to the Pukie place, but most often people come in looking for fitness with a general curiosity about what makes us different from the other gym down the block. While the mechanical and aesthetic differences are immediately apparent, the psychological rigors needed and our ability to help them overcome those difficulties are often not in plain sight.

People who do not have an athletic background and those who have never even been in a gym are often completely unaware of their abilities. They often find themselves intimidated by the emotion, the competition, and the fortitude of our experienced athletes. To bring these people into the fold and open their eyes to the possibility that lays within them, we need to be very deliberate about the environment we create, how we push them, and what we focus on in their training.

We must create an environment where they feel comfortable from the moment they walk in the door. This can often be accomplished by simply taking a moment away from our experienced athletes to greet them with a smile, get their name, and, if in the middle of class, tell them how long until we are available. We must make sure that our current clients know that their response to new faces is often critical making someone feel welcome. If someone is spoken to by not only the person in charge, but also other patrons, the fact this is a different kind of place will be very apparent.

Knowing when to push the client and when to give them their space is critical. If someone has never pushed themselves before, they will often not have any clue about Pukie or Rhabdo, or that anything like that is even possible. The easy part is seeing the physical signs that someone is overexerting; the trick is understanding the body language that tells us that a client has been pushed too far psychologically. This will be different for everyone, so it is so important to make sure we know why they are here and what their motivations and their fears are.

CrossFit training has the ability to teach people much about themselves and reveal things in their character that they never knew resided there, but we must seek to understand the psychological struggles of our clients. We take them to the place where they can attack those struggles on their own everyday and allow them to step back from it as many times as necessary until they are ready to grab hold themselves.

Focus on form gives us the opportunity to celebrate small accomplishments. If our focus is form instead of intensity, knowing that good form and experience mixed with competition will naturally breed intensity, we give these people the opportunity to accomplish something small and begin to nurture the confidence necessary to overcome. If they are inexperienced with intensity, they may also be unfamiliar with winning as well. They will need to be given small tasks to work on, and every achievement will be a rewarded landmark to be built upon.

Again, our current clients can do wonders as their words and actions acknowledge and celebrate their peer's victory. Once accomplishment becomes a greater part of their life, and failures are turned into learning opportunities, a sense of freedom and the swagger of confidence will begin to fill our clients and we may find that they begin to lead the charge toward difficulty and become the conquerors we originally saw them to be.

BoxJump Deadlift Pull-up and HSPU Pull-up

3 Rounds
20" Box Jump x50
185# Deadlift x21
30 Pull-ups

Karsten(135) 26:30
Justing(95,Grn/Blk) 2Rds ~25:00
Troy(95,Blu/Grn) 26:43 Short 15 Pull-ups

I should have scaled this one more, sorry guys.

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Jim(Kip at the end) 15:08
Greg(GrnL) 13:53
Ian(BoxPU/Blk) 12:35
Clint(BoxPU/BlkL) 10:13

This got transcribed incorrectly to the main board so some people did extra reps.

3 Rounds
16" Step-up x15
42# Deadlift x15

Linda and Candi Did this at slow pace, trying to get themselves back into working out.

Row and Mr.Joshua

Row 1K Downhill
Row 500M Uphill
Row 1K Downhill
Row 500M Uphill

Karsten 14:06
Daryl Display did not work so he rotated :20 after Karsten
Troy 16:39
Justin 16:04
Ed 14:40
Madison 22:38

Row 2K
Candi 11:58.5

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Greg(GHD,200#) 27:21
Jim(Abmat,185#) 27:11
Clint(Abmat,175#,135#) 31:54

Pull-ups Thrusters, Baseline and Hang Power Cleans

AMRAP 20Min
10 Pull-ups
10 Thrusters 65#

Karsten(45#) 10+10Pull-ups
Troy(Green/22#) 9+10Pull-ups
Justin(Green/22#) 7
Ed(Blue/45#) 12
Madison(Rings/PVC) 12+4
Candi(Black/PVC) 5

Baseline
Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Ian 5:42(Black)

Hang Power Clean

Greg 135(3)/155/165F/165/175F/175/185F/135(5)
Ian worked on form with 45-85#

Shoulder Press, Back Ext, and Mass Confusion

7 Rounds
75# Shoulder Pres x21
21 Back Extensions

Karsten (55/45)19:04
Daryl (55/45) 21:07
Troy (32/22) 14:11
Justin (32/22) 14:36

After about round 4-5 nobody was able to do more than 2-3 Reps at a time so I lowered everyone's weight.

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Greg (75#) 22:44
Ian (45#) 22:56

Both guys were spent after this workout. Both showed great form on thrusters, but were so winded they struggled through the Pull-ups.

Row 2K and 5K

Row 2K
Karsten 8:15.4
Justin 9:31.3
Daryl 8:34.3
Troy 9:56.2
Ed 7:40.8(#3)
Madison 10:32.3

Row 5K
Greg 19:22.2(#2)

Row,Pull,Push and OHS

AMRAP 20 Min
Row 250M
Pull-ups x7
Push-ups x12

Karsten 8
Justin (Grn/Blck/ModPU) 4
Daryl 7
Troy (Grn/ModPU) 6 + 250M


Overhead Squat
3-3-3-3-3

Greg 95/115(4)/95/95/95
Ian 45x5/45x5/45x5/55x5/55x5/65x5/65x5

This was the first time heavy with this movement so was mostly spent on form. Both guys agreed this was an awkward movement that was very form dependent. Then both decided to Row an easy 2K

Greg 7:30
Ian 8:05

The Cleanest Gym in Town

"Gwen"
15-12-9

Clean and Jerk
Use the same weight throughout the workout and only put the bar down between sets.

Karsten 65
Daryl 65
Troy 42

This is most of the guys first exposure to C&J So for most part we just worked on form.

Baseline
Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Justin (Green) 10:05

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Greg (115/BarDips) 9:22

Ed and Madison came in and we worked for 20min on Med Ball Clean and Jerks.

Lunge HSPU and Virtulal Shoveling

AMRAP 20 Min
Walking Lunge 50ft
HSPU x5

Karsten 17+35ft
Daryl 17+35ft
Troy(PU/HSPUonbox) 15
Justin (12min/PU) 5

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling
Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Greg(45#1stRd/25#) ~21:07
Ian(10#/Blk,Grn) ~19:48

Sorry Greg and Ian, I forgot to get your numbers before I left, but I know they were around there. This workout is a serious butt kicker.

Burpees and Front Squats

50 Burpees for time

Daryl 4:13
Troy 5:41

Front Squats 5x5
Greg 115/135/155/175/195
Jim 95/115/135/155/175/195
Danny 95/115/135/135/135/135

Danny and Jim did an extra set to work on form.

Row and WallBall, Baseline, and Lots of Pull-ups

Row 1K
50 Wallball
Row 500M
35 Wallball
Row 250M
20 Wallball

Karsten 14:58
Troy(12#) 18:29
Daryl 19:43
Ed 18:01
Madison(8#,500,250,250;25,15,10) 11:17
Danny(12#) 19:11

Baseline x3 with 2 Min Rest
Row 500M
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Greg 4:43/6:01/6:26

10 Rounds
3 Weighted Pull-ups
5 Strict Pull-ups
7 Kipping Pull-ups

Jim
1-16kg 3,5,7
2-16kg 2,5,7
3-------,4,5
4-------,3,5
5-------,3,5
6-------,3,4
7-------,6with blue band
8-------,5with blue band
9-------,2with blue band,1
10------,4with blue band

15:45

Baseline

"Baseline" x3 with 2 Min Rest between Rounds

Row 500m
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Karsten 5:11/6:46/6:34
Troy(GrnBand/ModPush-up) 7:20/8:13/8:07
Daryl 6:16/6:25/6:19

Danny 6:50

Today was Danny's first day, Hopefully I was nicer to him than my other first timers recently.

Annie, Hang Power Clean, and Row, HSPU and Rope Climb

"Annie"
50-40-30-20-10
Double Unders
Sit-ups

Karsten (3xSingles) 11:05
Daryl (3xSingles) 10:03
Troy (3xSingles) 15:00
Ed (3xSingles) 14:05
Madison (1xSingles,1/2Sit-ups) 9:48

Hang Power Clean 1-1-1-1-1-1-1

Greg 135/145/155F/155/165F/165F/135x3/135x5

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

Jim (Row 500M)27:15

Front Squats, Deadlifts and Hang Power Clean

Front Squat 3-3-3-3-3

Karsten 95/115/125/135/145PR
Daryl 95/115/125/135/145PR
Troy 65/75/85/95/115PR
Ed 95/115/135/145(1)/135PR
Park 22/22/22/22/27
Madison 5x10 PVC BoxSquats

Deadlift 3-3-3-3-3

Greg 225/245/265/285/305PR

Hang Power Clean 1-1-1-1-1-1-1

Jim 115/135/135/135/155/175(F)/165PR

Lots of Heavy weight moved today, great job everybody

Jackie and Continuous clock C&J

"Jackie"

Row 1000M
45# Thruster x50
Pull-ups x30

Karsten 9:54
Daryl 12:49
Troy(GreenBand/22#) 12:07

Great Job Troy moving to the green band and your improvements with Push-ups.

New guy Chris Started the Baseline after warm-up, but had to quit after a few squats to fight off pukie and was not able to finish, but he worked hard and with consistancy will do well.

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.

Jim(95#) 7min + 4Reps

Great Job on the Clean form Jim, keep working on Jumping and keeping that solid base of support.