4 Way MetCon - 10.12.30 AM

For time, the following four exercises in 3 rounds:

42/30/18 of KB swings - Men 16Kg, Women 12Kg (CF = 20K/16K)

42/30/18 of DB Push Press - 1/4 BW (CF 1/3 BW)

Single BW Lunge Lap (CF use Push Press DB's)

3/2/1 Laps of Farmer Carries with Push Press DBs (CF rack DBs on shoulders)

Post time.

DL,PC,PP & KTE: 10.12.30 PM

For Time, 15/10/5 of:

1. Deadlift, pause, Power Clean, pause, Push Press, pause, clean rack, pause, return bar gently to ground.

2. KTE.

SM: 1/2 body weight on bar.

CF: 2/3 body weight on bar. Toes to bar instead of KTE.

Dessert: 3 nonstop lap lunges on top deck.

SM: bodyweight

CF: 25 lb plate for men, 10 lb plate for women.

Post your time.

Reminder: Friday morning is open gym for workouts - no formal class on New Year's Eve.

Tabata Run/Pushup/Situp: 10.12.28

New workout Chipper Tabata Style

8 Rounds of 20 secs on/10 sec rest for 3 sets of:

1. Treadmill run (score is lowest mph)

2. Pushups (score is lowest # reps/set)

3. Situps (score is lowest # reps/set)

Rest exactly 5 mins between sets

Total score is (MPH score)(Pushups + Situps)

Example: (6mph)(10 pushups +10 situps) = 120

Post your score and compare to Sept 29.

Big Volume Squats: 10.12.27

Not for time:

Chipper style 21/15/9/3/1 of

1. Front Squats

2. Back Squats

Use less than 1/2 bodyweight for 21/15/9 as warmup. Post 1RM for both lifts.

Dessert: 100 pullups.

Compare to 3 Nov.

Three rounds of the following for 30 secs on, 60 secs rest between bouts.

SM prescription:

1. Max reps of BW squats (CF 45 lb plate). Count reps.

2. Max reps of KTEs (CF is TTB). Count reps.

3. Sustained bar hangs (CF is bent knee L-sits). Count secs.

4. Max reps of pushups ( CF is clapping pushups). Count reps.

Bonus: 3 mins of KB swings - count reps (SM uses 16Kg, CF uses 20Kg).

Score is calculated by adding the lowest score for each exercise bout to the total reps for bonus round.

12 Days of Christmas: 10.12.22

Start with 1 burpee,

then 2 knees to elbows and a burpee,

then three pullups, 2 knees to elbows and a burpee......just like the song that always ends in "and a partridge in a pear tree."

Progression as follows

1 Burpee

2 KTE

3 Pullups

4 Frog jumps

5 Russian Hops

6 Pushups

7 Situps

8 Box jumps (CF - 20 in/SM- 12 in)

9 KB swings (CF 20KG/SM - 16 KG)

10 DB Push Press (CF 1/4 BW/SM - 1/5 BW)

11 DB Overhead Squats (CF > 15% BW total/SM > 10% BW total

12 Double Under jumpropes

Last time we did this was a year ago.

Reverse Double Tabata: 10.12.21

8 rounds of

20 sec run on treadmill @ 8 percent grade - keep track of speed

40 sec rest

20 secs of pushups - keep track of pushup reps

40 sec rest

Score is calculated by adding lowest mph speed and lowest reps of pushups.

Dessert: SM - 2 laps (70 yds each) of BW lunges

CF - 1 lap BW lunges, 1 lap frog hops, 1 lap BW lunges

Post score.

Deads and Dips: 10.12.20

Not for Time

3 sets of

10 Deadlifts (Hands grip bar for all 10 reps)

10 Dips

Finish with 140 yard lap lunge (2 laps upstairs).

Post total tonnage lifted in deadlifts. Compare to Oct 09.

Dessert: 30 Russian Hops (2 count exercise).

Miracle Mile: 12.12.16

For time,

1. three rounds of:

Run 1/4 mile

15 pullups

30 dumbell push press

45 bodyweight squats

2. follow round three with another 1/4 mile.

CF: 1/4 BW total

SM: 1/5 BW total

Post your time.

Jarrod's Triplet: 10.12.15

For time, 21-15-9 of:

Hang Power Cleans

Burpees

KTE

CF: Men 60K, Women 40K

SM: Men 40K, Women 25K

Post total time to complete. Compare to Oct 10.

Kenric: 10.12.14

Workout consists of 1 min on, 1 min off single rounds of :

1. Dead lift - CF: full BW - SM: 50% BW

2. Pull ups - SM: jumping or assist

3. Clean & jerk - CF: 50% BW - SM: 25% BW

4. Push ups - CF: hand off ground at bottom

5. Snatch - CF: 50%BW - SM: 25% BW

6. KTE - CF: TTB

7. Push press - CF: 50%BW - SM: 25% bdwt

8. Sit-ups -

9. Squats - CF: 50%BW - SM: 25%BW

Rest 3 min then: run 1/2 mile for time. Keep track of your total number of rounds as well as your 1/2 mile run time. Score is determined by adding your run time in seconds with all reps together from the nine exercises. Post your score. Special thanks to Kenric Kessler for cooking up this little slice of heaven.

Front Squat & Pushups: 12.12.13

Not for time:

Front Squat with 50% bodyweight for 20/16/12/8/4, then work to discover your 1 RM (max load)

Pushups 40/32/24/16/8

Post 1RM on Front Squat, compare to 10/12.

Dessert: Static pullup bar hang - post person with longest hang time.

Longest Mile Mix: 10.12.09

Longest Mile Mix for time-

(Today may be the last time we will be outside running for a while!)

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings (SM: W16kg M 20kg/ CF: 24Kg KB or 50# DB swing)

1/4 mile run

1-lap lunge - 70 yards (SM: bodyweight, CF lunge with 24KG KB or 2x25# DBs)

1/4 mile run

Post your time and any mods/scaling. Compare to 9/14.

Snatch Practice - 10.12.08

Snatch Practice

Practice the posted Snatch Progressions first.

10/8/6/4/2/1

Not for time - practice your form to dial it in tighter - numbers are really secondary with this workout.

Post your 1 RM & compare to 11/2.

AMRAP 10 - PC/L/PP/L/OHS: 10.12.07

AMRAP-10 under load.

Load the bar at these loads:

CF: Men 50K, Women 35K

SM: Men 40K, Women 25K

A round is the following:

1 power clean

3 lunges with each leg

5 push press or jerk

3 lunges with each leg

1 overhead squat.

As many rounds as possible in 10 minutes.

Dessert: Plank hold for time, followed by lap lunges until the last person completes his/her plank hold. Like those Navy boys say, "It pays to be a winner."

Post your number of rounds completed, your level with mods/scaling and time for you plank hold.

Nancy on 2 floors: 10.12.06

For time, five rounds of:

1/4 mile run, run downstairs

15 Overhead squats, run upstairs

CF: Male @ 95#, Female @ 65#

SM: Male @ 20K, Female @ 15K (empty bar).

Spartan Lunge, Pushups, KTE, DownUnder: 10.12.02

Not for time, but your total reps will be 300 - hence, "Spartan."

Warmup is 1/2 mile on the treadmill & PVC pipe warmup. (Sub 500K on rower or 3/4 mile on bike for treadmill if you like)

WOD: In any combination, finish a total of 75 reps of each exercise. You can break them into any combination of sets and reps as long as you complete 75 reps of each exercise:

1. Knees to elbows

2. Lunge steps in place (a step with each leg counts as a single count - so 200 steps = 100 lunges).

3. Pushups - move through the full range of motion - chest touches the ground & elbows are straight at the top of the pushup.

4. DownUnders - Single count: dip under the hurdle in good squat form and stand on the other side, lifting your inside foot off the ground.

Last time we did this was Sept 22. DownUnders are added to previous workout format.

S&M: As rx'd above.

CrossFit : Chipper style, same number of reps of Toes to Bars, Plate held overhead, Clapping Pushups & Jump instead of just lifting the foot with every DownUnder rep.

Goal today is completion of the 300 reps without a ticking clock. Post whether you chose S&M or CrossFit approach.

Good Clean Form: 10.12.01

Not for time - emphasis is dialing in your form. Long rests between sets for adequate recovery.

Cleans: 20/15/10/5/3/1.

Use a lighter weight, not to exceed 1/2 body weight on the 20/15/10 reps.

Ramp up on the 5/3/1 phase with added weight, focusing on the form cues you received from your coach to improve performance.

Post your 1RM. Compare to Sept 7.

AMRAP 20: 10.11.30

As many rounds as possible in 20 mins:

5 Burpees

10 Pullups

15 box jumps (CF: 24 inch box. SM: >12 inch step height)

20 KB swings (CF: > 1/5 body weight. SM: >1/4 body weight).

Post rounds completed, CF vs SM level and any modifications/scaling. Compare to Oct 10.

Deadlifts, just deadlifts: 10.11.29

Warmup: General treadmill/bike/rower warmup first. Full PVC Pipe warmup follows.

Practice "Good Mornings" with empty bar - 20 reps.

Deadlifts: 7/7/5/5/3/3/1

Post 1RM. Compare to Oct 7.

Dessert:

Treadmill sprint: 5 rounds of 1 min sprint with 1 min rest separating rounds.

5K run for time: 10.11.23

Run 5K.

Post your time & compare to July 12.

Thrusters: Big Volume - 10.11.22

Thrusters are back.....in a big way. This being a short training week because of Thanksgiving, let's start it out with a kick in the pants (backside of pants to be specific - glutes). Trick with this workout is to utilize the jumping motion - DO NOT make this a squat and a push press or you will miss the opportunity to utilize the power of what is arguably the potentially strongest and most functional group of muscles in your body - your hip extensors.

For time:

150 Squat Thrusts

SM: use an empty bar.

Men: 20Kg Bar

Women: 15Kg Bar

CF: add 20 Kgs

Men: 40Kg

Women: 35 Kg

Post your time/scaling/mods & compare to Sept 15.

Spartan Chipper for Time: 10.11.18

Spartan Chipper - 300 reps total.

Complete Two Rounds For Time

50 KB swings - CF: > 20% BW. SM: >15% BW

40 DB Push Press - CF: > 40% BW. SM >30% BW

30 DB Squats - CF: > 40% BW. SM > 30% BW

20 Knees to Elbows

10 Pullups.

Dessert: 1 mile run, easy pace (sub with 3 mile bike, or 2K row)

Post your time and any mods/scaling. Compare to July 22 (noting changes to workout loads).

Dead, Dip, Pullup - 10.11.17

Not for time, 5 rounds.

Deadlifts - 10/8/6/4/2

Max Pullups single set

Max Dips single set.

CF: Deadlifts: designate, from the start, one load greater than bodyweight and do not alter. Dips and Pullups are without jumping and without band assist.

SM: Deadlifts: designate, from the start, one load equal to or lower than your bodyweight and do not alter. Dips and pullups can be band or jumping assist, however any jumping assist must be followed by a 5 count lowering phase.

Score is a combination of deadlift weight (in Kgs) selected added to the highest total reps of pullups and dips in the same round. For instance, a 100Kg deadlift with 20 pullups and 20 dips as the best round gives you a score of 140.

Post your score.

Top Deck Triplet: 10.11.16

For time:

Lunge 2/3 lap, 21 burpees in North viewing platform, Lunge 1/3 lap, 21 OHS with DBs.

Lunge 2/3 lap, 15 burpees, lunge 1/3 lap, 15 OHS with DBs.

Lunge 2/3 lap, 9 burpees, lunge 1/3 lap, 9 OHS with DBs.

Finish with full lunge lap.

CF: 10% BW in each hand, keep the DBs in your hands for the lunges.

SM: 10% BW total, lunges are BW only.

Post time and any mods.

Turkish Get Ups: 10.11.15

Workout One for the week:

Turkish Get ups, not for time:

Reps: 100 minus your age and every rep counts as one (not double count).

CrossFit - Men@20K/Women @16K

SM - Men @ 12K/Women@ 8K

Post the weight you used and your reps.

Parachute Monkeys: 10.11.11

First of all, Happy Veterans Day. Thank a Veteran for his/her service to this great country.

The workout today involves a bit of math. Some of you will find your Vibram 5 finger shoes useful as you use all of your fingers and toes too for counting .

Round 1: For time, 21/15/9 of this triplet:

Box jumps (you select the height - measure it and multiply by 10 for the box jump sum (BJS)

Dumbell push press (10% bodyweight in each hand)

Knees to elbows using rings instead of pullup bar for grasp

Convert your time to seconds. Subtract the BJS to get your Round 1 Score. Recover for 5 minutes.

Round 2: For time, 15/9 of same triplet with same box height and DBs and note Round 2 Score. Your goal is a Round 2 score that is less than your Round 1 Score.

Dessert: 70 yards (1 lap) of spiderman crawl (not for time).

Record your Round 1 and Round 2 score, your box height and any mods or scaling used in the workout.

Longest Mile Mix: 10.11.09

Longest Mile Mix for time-

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings

1/4 mile run

1-lap lunge - 70 yards

1/4 mile run

CrossFit: Men 24Kg KB/Women 20Kg KB for swings and use same weight for lunges as well.

SM: Men 20Kg KB/Women 16Kg KB for swings, Men/Women body-weight only lunges.

Post your time and any mods/scaling. Compare to 9/14.

Deads & Dips: 10.11.09

Not for Time

3 sets of

10 Deadlifts (Hands grip bar for all 10 reps)

10 Dips

Finish with 140 yard lap lunge (2 laps upstairs).

Post total tonnage lifted in deadlifts.

Dessert: 30 Russian Hops (2 count exercise).

Fran's Laundry: 10.11.08

For time, a variation of Fran with short range Clean and Press (i.e. "laundry")

21/15/9 of

Hang Power Clean and Press - 40KG for men, 25 KG for women

Pullups - cuz we have new bars, folks!

Spartans: same workout, 50KG for men, 35 KG for women, pushups added as 3rd exercise.

Post time/mods/scaling. Compare to 9/20.

Hang Power Clean and Jerk: 10.11.05

Not for time

Hang Power Clean, pause, Push Jerk.

20/10/5/3/1

Post 1 RM

Miracle Mile Mix: 10.11.04

For Time:

Run 1/2 mile

21 Italian Twists with 10% BW

Run 1/2 mile

15 Italian Twists

Run 1/2 mile

9 Italian Twists

Sub 1K Row or 1.5 mile bike.

Post time and any scaling/mods.

Big Volume Squats: 10.11.03

Not for time:

Chipper style 21/15/9/3/1 of

1. Front Squats

2. Back Squats

Post 1RM for both lifts. Compare to October 1.

Snatch Practice - 10.11.02

Tuesday is Snatch Practice 10/8/6/4/2/1

Not for time - practice your form to dial it in tighter - numbers are really secondary with this workout.

Post your 1 RM & compare to 9/30.

Run/Burpee/Pull: 10.11.01

For Time:

Run 1 mile

35 Burpee Pullups for Time

Post your time.

Barbells for Boobs Fundraiser: 10.10.30

Fundraiser today for Barbells for Boobs - Amazing Grace at 10AM.

Grace:

30 Clean and Jerks for time.

CF: 135 lbs

SM: Scale according to ability, post your weight used.

Looks like we raised about $1000 in pledges and signup fees combined! Really a great showing gang - special thanks to Jarrod, Mike, Jen and Christen for all their behind the scenes work to make this happen.

Stay tuned for the next fundraiser.......

5x5 Metcon: 10.10.29

In the Big Group room for a Friday metcon kick:

For time: 5 rounds of

1. 20 Italian Twists: > 10 % BW (Double count = 1)

2. 1 lap ladder drill

3. 10 Jump and Bar Touch

4. 10 Ball Slams (>10 lb ball)

5. 10 Lunge in place with bodyweight (Double count = 1)

Post time.

Clean & Jerk practice: 10.10.28

Not for time, not for weight - qualitative rather than quantitative.

Clean and Jerk for 5 sets: 20/10/5/10/20.

Select the weight that you can do 20 reps of C&J - stay with this weight. Your job is to make every rep as near to perfect as you can. Do not strive for a strength/conditioning effect with this workout, particularly if you are participating in the fundraiser Saturday. Take your time and work to develop coordination and accuracy in the form.

Post any comments regarding gains in form with this movement.

Barbells for Boobs Fundraiser

Silly name - serious topic.

Barbells for Boobs is the creation of Zionna Munoz, a CrossFitter from Southern California who, like many of us, had a close friend undergo treatment for breast cancer. Her creative response to this situation was to initiate a fundraiser tied to the CrossFit workout "Grace" that would benefit Mammograms in Action, a nonprofit organization that funds mammograms for women who cannot afford them. You can watch a video of her explaining this journey on the CrossFit Journal by clicking here, or you can read same story by clicking here.

CrossFit Summit is proud to contribute to this effort on Saturday, October 30 at 10AM at Summit Health and Fitness. Members of our CF group have volunteered to raise pledges and perform Amazing Grace in order to raise funds for BFB/MIA. Community members are encouraged to participate by pledging, either directly with a friend/family member/acquaintance/coworker who is one of our CF athletes - or the community is also encouraged to attend the workout by arriving between 930 and 945 to select an athlete to sponsor with a pledge and stay for the workout. Athlete profiles (including their secret superhero name) will be available with pledge sheets for sponsors to read and support with a check or cash donation. Checks should be made to "Mammograms in Action." If you cannot attend the event, direct contributions can be made online at Barbells for Boobs - click here to go the the main page.

Participants times and funds raised will be posted on this website. Stay tuned.

Core Blast: 10.10.27

For time:

First evolution is 50/40/30/20/10 of:

1. Single arm KB swing, L arm

2. Single arm KB swing, R arm

3. Situps

Then, run 1/2 mile to finish (subs are 1 KM row or 1.5 mile bike)

CF: Men use 20K KB, Women use 16K KB. Butterfly situps.

SM: Men use 16K KB, Women use 12K KB. Freestyle situps.

The reason this combination targets the core has to do with the rotary forces occurring with the KB swings - you are forced to stabilize against that transverse plane moment with single arm swings, then the ab focus occurs with situps, particularly the butterfly situps. Relatively high volume because stability is a long term event: long, low forces for stability, not as much explosive work. Strength? You bet. Strength that holds, not as much the primary mover.

Post your time and any mods. Compare to Sept 21.

Deadly Pyramid: 10.10.26

Not for time but for total tonnage lifted

Deadlifts: 20/10/5/10/20

Record your total tonnage lifted.

Jarrod's triplets: 10.10.25

For time, 21-15-9 of

Hang Power Cleans

Burpees

KTE

CF: Men 60K, Women 40K

SM: Men 40K, Women 25K

Regarding your performance in the workouts.

This from Greg Everett at Catalyst Athletics. Greg is a very serious and competitive weightlifter and weightlifting coach who has a few quotable things to say about measuring your abilities against anyone but yourself. He publishes a newsletter that is delivered to my email box, you can subscribe to it via a link on the left side of the page at the link in the first sentence above. I've edited out the portion of the article that deals with the sport of weightlifting, but I thought his comments worth sharing with the group........

Everyone Else

It’s human nature to compare ourselves to others in a multitude of respects, from athletic abilities to hair styles. It’s also natural to rationalize away the source of our failures, inabilities or shortcomings in ways that mitigate the sting and comfort our delicate egos. These habits are reinforced by community behavior until they’re all but invisible. This process eventually transforms into a defeatist attitude, which only fuels the process further until failure is virtually guaranteed.

On a personal level, it’s easy to become discouraged with your own training when focusing on the performances of more advanced lifters. I’m frequently compelled to remind my lifters, particularly early on, that it’s important they compete with themselves, not the other lifters in the gym. It’s remarkable to me how discouraged lifters can become watching another lifter or looking at numbers on the record board when those lifters have made dramatic gains, often far greater than those of the lifter to whom they’re comparing themselves. This is simply a matter of maintaining perspective and reminding yourself that you started at a different time, a different initial level, have different strengths and weaknesses, and that the only performance you have control over is your own. You can get wrapped up in the abilities of others and get frustrated, or you can focus on your own abilities, watch them improve, and use your own progress as continued motivation.

This is not to say that it can’t be useful to have models or heroes. Having lifters whom you admire, whom you want to emulate, and who inspire you can be immensely helpful. However, this is different than becoming obsessed with the abilities or progress of such an individual and feeding feelings of inadequacy. This is far from productive and can have a profoundly limiting effect on your motivation, your commitment and your enthusiasm for training.

I’m not going to say that if you work hard enough, you can achieve anything, because that’s simply untrue. This is not cynicism or self-defeatism—it’s fact. The truth is that with enough hard work, commitment, and consistency, you can achieve your full potential; this is very different, and this detail trips up many athletes.

While there is inarguably a significant mental element to the sport of weightlifting, there is a more significant physical element. I tell my lifters that weightlifting is 90% mental—if you have 100% of the necessary strength. No amount of focus, determination or visualization of success will make up for inadequate physical capabilities; it will only aid in their development and recruitment. In this respect, these things are critical. But don’t make the mistake of believing they’re magic.

The take-home point is that there is no use in getting wrapped up in what the guy on the next platform or the rest of the world is doing. Focus on what you’re doing, what you can do, and what you can do better. Be ambitious; use your heroes as models without stripping yourself of merit unless you can duplicate their performances; let your competitors push you without demoralizing you; set goals that require a great deal of dedication and hard work; and then make the commitment and put in the work.

Get a Grip: 10.10.22

Every minute, on the minute, perform a combo of pullups and KTEs.

1. 9 pullups/1 KTE

2. 8 pullups/2 KTE

3. 7 pullups/3 KTE

4. 6 pullups/4 KTE

5. 5 pullups/5 KTE

6. 4 pullups/6 KTE

7. 3 pullups/7 KTE

8. 2 pullups/8 KTE

9. 1 pullup/9 KTE

10. Repeat

Stop when you do not complete a round in the 1 min time frame or for torn callus (don't bleed on my equipment!)

CF: 2 rounds per above (18 consecutive mins)

SM: rest for 1 min at 10 mins and at 15 mins (complete in 20 mins)

Catch your breath, then run for 1 mile. Post your performance on Get a Grip and your 1 mile time.

Squat & Dip duet: 10.10.21

Not for time, 10 rounds of

Back Squat x 10 reps

Ring dips x 5 reps

Post total tonnage for squats and any mods/scaling for dips/squats.

Compare to 9/23.

Jen works her dips under Jarrod's watchful coaching.

Longest Mile Mix for time-

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings (W16kg M 20kg)

1/4 mile run

1-lap lunge - 70 yards bodyweight (leading leg parallel to ground)

1/4 mile run

Post your time and any mods/scaling. Compare to 9/14.

CrossFit: 24 Kg KB swings, lunge with 24Kg KB.

S&M: as above

Dumbbell Mix: 10.10.18

Big mix using DB's with single arm lifts - Clean/Squat/Press/OHS/Pushup/Pullup/TTB.

Not for time - focus on executing perfect form with every single lift.

Lifts are single arm, then bodyweight work, then switch hands and repeat.
1. Dumbbell clean (S&M - hang power clean)
2. Dumbbell squat - to the depth where you can maintain the curve in your low back
3. Dumbbell push press (or jerk if weight requires it)
4. Dumbbell overhead squat
5. Place dumbbell on the ground
6. Perform a single perfect pushup - thighs/stomach/chest touches at bottom.
7. Perform a single perfect pullup (kip, butterfly, strict - your choice)
8. Perform a single perfect TTB - Toes To Bar (S&M is knees to elbows)
9. Repeat 1-4 with dumbbell in other hand, then repeat 5-8.

15 reps of 1 to 9.

CrossFit: 25# DB for men, 15# DB for women, full clean, no jumping or assisted pullups, TTB.
S&M: 20# DB for men, 10# DB for women, hang power clean, jumping pullups allowed, KTE.

Post level selected and weight used with any mods/scaling.

Euro Grace: 10.10.18

Quote from Mechanical Low Back Pain: Perspectives in Functional Anatomy by Porterfield and DeRosa, 2nd Edition, page 17: "Tissues of the musculoskeletal system have a common denominator: they all require the stimulus of nondestructive stresses to maintain their health. Nondestructive stresses refer to those forces of movement, weight-bearing and muscle contraction that load the musculoskeletal tissues within their physiologic limits."

30 Clean and Jerks for time.

CrossFit:
Men: 60Kgs
Women: 40Kgs

S&M:
First and foremost, concentrate on perfecting your form with 60 C&J's with empty bar (not for time), making sure your movements are full range and proper form. If you can do that, then
Men: empty bar to 40Kgs
Women: empty bar to 25Kgs

Post your time and any scaling/mods.

Weekend Musings.......

Looking back a few days at the thoughts relative to the market identity of CrossFit today, you might think I'm disappointed in the emphasis on highlighting "monster power" that rolls from CF HQ. I'm not, and it is important that I communicate that. The potent ability of this training approach to effect broad, inclusive and general fitness levels at such an elite level is impressive, and speaks volumes to the effectiveness of variation in functional movements executed at high intensity. Bring me the right person with the right mindset ready to commit to the program, and it will create those kind of changes. The question arises, however, what if one of more of those criteria don't fit?

My reservations about using this approach under our roof is the relatively small market that that kind of selection process produces. Don't get me wrong, I admire and enjoy working with that kind of mental mindset and gifted protoplasm. I'm just convinced that, scaled and modified, the same kind of approach might appeal to a broader audience. That audience, who probably has different goals than monster status, might benefit from assurance that they can be included in the mix as well. Enter what I'm going to call the "S&M" group.

Scaling and modification is nothing new to the CrossFit approach. From my initial exposure and to this day, I hear and see it as a defining feature of this growing school of training. However, I often get the impression, particularly with those new to the collective group, that it is seen as either a sign of weakness or some sort of "junior varsity" class of CF follower. Rather than repeat the same argument time and again, we're going to create a group that not only embraces this concept, but also promotes it as an identifying feature. Hence, the birth of the S&M group. Is it still intense? Yes, the workouts will promote physical and psychological discomfort as a marker of adequate training threshold for creating greater levels of endurance, strength, power and other markers of fitness. However, the "all or none, go till your hands bleed just short of coughing up a lung" approach will be reserved for the CrossFit Summit full scale prescription. The S&M prescription will be for those either not ready or not a match to that categorydue to constraints of aging, injury history or even just personal training goals.

Put simply, I simply think it is stupid to discourage someone from joining in because they are not a "20 something, tried alot of other things, packed full of fast twitch fiber, send me to the games" type of trainee. My hope for our group is that it expands to bring in all kinds of people with all kinds of fitness goals - people who are willing to do the work to move, step by step, to the next level of personal fitness.

We will continue to celebrate the achievement of "firebreathers" as impressive and worth congratulations. However, extoling that level of work and performance as the only and best approach to training will not be a part of our makeup. 500 pound deadlift is impressive? You bet, way to go. More impressive than someone getting a proper squat after working on it for several weeks? More impressive than the first pullup? More impressive than losing 10 more pounds of unwanted body fat or moving back into a pants or dress size you haven't seen for several years? More impressive than finding relief from longstanding back/shoulder/knee pain? I think you know my answer....hence the birth of the S&M group.

Carl's Mix: 10.10.14

Every minute on the minute for up to 20 minutes. When you fail to complete all the reps in the minute alloted, your workout is over. Use the same weight on all lifts:

5 Deadlifts
5 Hang Cleans
5 Squat thrusts

S&M: Hang Power Cleans, Push Press sub

Post weight used, any substitutions/modifications and the time achieved.

Thanks to Carl and Mike for covering in both Jarrod and my absences. No, we're not vacationing together: he is with his sweetie and I with mine.

AMRAP 20: 10.10.13

As many rounds as possible in 20 mins:

5 Burpees

10 Pullups

15 box jumps - 24 inch box

20 KB swings @ > 1/5 body weight.

Post rounds completed and any modifications/scaling.

What is CrossFit?

Here are a couple of video answers to that question.

The answer from Adidas: click here.

The answer from CrossFit HQ: click here.

The characterization I see (in both videos) is dominated by 20 and 30 year olds who are willing to undergo whatever it takes to forge elite fitness. This is a focused approach to training, admittedly, and that well defined sense of mission has clear advantages. The phrase "Forging Elite Fitness" is the motto of CrossFit, and I understand that.

However, I've always been a fan of the CrossFit principles of scaling and modification as a means to respond to different fitness levels and even levels of interest and commitment to training. It just makes sense to me that an alternative to an "all or none" intensity commitment could find a wider audience for fitness pursuits. My interest is in helping folks move to the next level of their own fitness and health, even if they are interested in alternative to elite levels of fitness.

Keep an eye out for that phrase - The Alternative - as a term that might surface again in the near future. While we will maintain CrossFit training times for those who want to breathe in fire and shed blood, our prescriptions will soon include a more deliberate scaled and modified version of training, still using constantly varied functional movements executed at high intensity, to be sure. However, as we continue to pursue broad, inclusive and general fitness, we want to extend that opportunity to as many as possible. We might even deliberately pursue those over 40 without tattoos, who even choose to keep shirts on during training. Shocking, no?

More to follow.

Front Squat & Pushups: 10.10.12

Not for time:

Front Squat with 50% bodyweight for 20/16/12/8/4, then 1 RM (max load)

Pushups 40/32/24/16/8

Post 1RM on Front Squat, compare to 8/24.

Lockett: 10.10.11

Metcon Monday with a dose of high altitude intensity named after a rare stretch of beauty: Lockett Meadow.

5 Rounds for Time of:

20 KB swings (Men use 20Kg, Women use 16Kg)

1/4 mile run

Post time.

Mile and a half run: 10.10.08

Very straightforward - 1.5 mile run for time.

Acceptable substitutes are 3 KM (3000 meter) row or 5 mile bike.

This is a pretty fundamental measure of fitness and a relatively simple workout that meets the 12 to 14 minute training prescription that we like. The work of Swain & Franklin, for instance, and many others suggests that the higher volume, lower intensity workout prescription promoted for years as optimal for cardiorespiratory fitness is unnecessarily long if intensity is higher. You can click here for a summary of the Swain and Franklin meta analysis of moderate vs. high intensity exercise and effects on prevention of cardiovascular disease. The article is written by exercise scientist and educator Dr Len Kravitz (yes, that's really his name, but not this guy) of University of New Mexico.

Carpinelli and Winnett, in this article and other articles, suggest that 12 to 14 minutes of higher intensity cardiorespiratory work (i.e. "cardio") exceeds a threshold sufficient for developing higher fitness levels. These two exercise scientists also recommend resistance training as central, not complementary to running, biking, etc for overall fitness. Sound familiar?

Post your time - if you hit 12 to 14 minutes of higher intensity work, the research supports your efforts as sufficient for enhancing fitness.

Deadlifts, just deadlifts: 10.10.07

Warmup: PVC Pipe warmup first. Practice "Good Mornings" with empty bar - 20 reps.

Deadlifts: 7/7/5/5/3/3/1

Post 1RM. Compare to July 13 .

Dessert: KTE - Knees to elbows pushing for max reps, then Heartbreak Hill.

Upper Body Slam: 10.10.06

WOD.

For time, 30/20/10 of

Pullups, Pushups, Ring Dips

Dessert: single heartbreak hill run (or sub 1/2 mile run with last 1/4 mile at 8% grade on treadmill).

Post your time for the main WOD with any mods/scaling and your time for the hill run. Compare to May 5.

Farmer's Lunge Buttkicker: 10.10.05

For Time, start and finish with Farmer's Carry on the top deck

5 Rounds Farmer's Carry for 70 yards, 50% bodyweight

4 Rounds Lunges for 70 yards, 25% bodyweight

Dessert: 70 KB swings, Male 20KG, Female 16KG.

Note that cast iron plates may be easiest utensil to use for this workout.

Post your time. Compare to 23 June.

Dumbbell Nancy: 10.10.04

For time, 5 rounds of:

1. 1/4 mile run

2. 10 reps of single arm OHS with DB or KB (men use 15 lb, women use 10 lb).

3. 10 reps of single arm OHS, other arm.

Spartans: Men use 20 lb, women use 15 lb for dumbbell OHS.

Please don't drop my weights to the ground - place them on the ground, as they have been known to fracture at the junction of the handle and the weight. Thanks!

And here's a couple of images:

I call it Young and The Restless.

Nice going Ben and John D.

Post your time.

Big Volume Squats: 10.10.01

Not for time:

Chipper style 21/15/9/3/1 of

1. Front Squats

2. Back Squats

Post 1RM for both lifts.

Snatch Variation

Here is an un-staged demonstration of the difference between 3 variations on the Snatch lift.

In order, you see a Power Snatch (Zach), a Full Snatch (Kenric) and a Split Snatch (Carl).

Snatch Practice - 10.09.30

Snatch technique work - higher volume with lower weight working on good form.

10-10-10-10-8-4 reps of Olympic snatch.

Record 4 rep load. Compare to August 9.

Tabata Run/Pushup/Situp: 10.09.29

New workout Chipper Tabata Style

8 Rounds of 20 secs on/10 sec rest for 3 sets of:

1. Treadmill run (score is lowest mph)

2. Pushups (score is lowest # reps/set)

3. Situps (score is lowest # reps/set)

Rest exactly 5 mins between sets

Total score is (MPH score)(Pushups + Situps)

Example: (6mph)(10 pushups +10 situps) = 120

Morning Group Post Triple Tabata

Clean & Jerk, KTE: 10.08.04

Not for time.

10/8/6/4/2 of

Clean and Jerk superset with KTEs

Record 2 RM Clean and Jerk. Compare to August 4.

Fran: 10.09.27

Let's use those new pullup bars.

21/15/9 of:

Squat thrusts ("Thrusters")

Pullups

Athletes: 35KG for men, 25KG for women

Spartans: 45KG for men, 35KG for women

Warmup - 5 to 10 mins of light jogging on the treadmill or rowing on rower

2x25 reps of BW squats, OHS with 2x10 reps of pullups, ball slams, pushups, back extensions

Dessert - breathe

Compare your time to April 6. (noting that this is not an apples to apples comparison)

AMRAP 20: 10.09.24

As many rounds as possible in 20 mins:

5 Burpees

10 Pullups

15 box jumps - 12 inch box

20 KB swings @ > 1/5 body weight.

Post rounds completed and any modifications/scaling.

Squat & Dip duet: 10.09.23

Total Tonnage workout, not for time.

10 sets of:

1. 10 Back Squats

2. 5 Ring Dips

Post your total tonnage on squats.

Kenric - dip without assist

Karen - dip with band assist

Spartan Lunge, Pushups, KTEs: 10.09.22

Not for time, but your total reps will be 300 - hence, "Spartan."

Warmup is 1/2 mile on the treadmill & PVC pipe warmup. (Sub 500K on rower or 3/4 mile on bike for treadmill if you like)

WOD: In any combination, finish a total of 100 reps of each exercise. You can break them into any combination of sets and reps as long as you complete 100 reps of each exercise:

1. Knees to elbows

2. Lunge steps in place (a step with each leg counts as a single count - so 200 steps = 100 lunges). Men hold a 45# plate, women use a 35# plate.

3. Pushups - move through the full range of motion - chest touches the ground & elbows are straight at the top of the pushup.

Last time we did this was May 13.

Spartan: Chipper style, same reps, of Toes to Bars, Plate held overhead, Clapping Pushups.

Goal today is completion of the 300 reps without a ticking clock. Post whether you chose regular athlete or Spartan style.

Core Blast: 10.09.21

For time:

First evolution is 50/40/30/20/10 of:

1. Single arm KB swing, L arm (Men: 16K KB, Women: 12K KB)

2. Single arm KB swing, R arm

3. Situps

Then, run 1/2 mile to finish (subs are 1 KM row or 1.5 mile bike)

Spartans: Men use 20K KB, Women use 16K KB. Butterfly situps.

The reason this combination targets the core has to do with the rotary forces occurring with the KB swings - you are forced to stabilize against that transverse plane moment with single arm swings, then the ab focus occurs with situps, particularly the butterfly situps. Relatively high volume because the targeted movements rely primarily Type I, or slow twitch fibers, responsible for long, low force stability. These not primary for movement, but for stability and are more useful for endurance.

Post your time and any mods. Compare to August 5.

Dessert - practice ring dips, KTEs, even pullups on the new bars.

Check out Kenric's form - the telltale sign that the KB is driven from the hips and not lifted from the shoulder is the straight line along the entire arm and out to the base of the KB. If the KB is lifted with the shoulder (a great way to experience physical therapy services for shoulder pain) - the KB will hang toward the ground. Kenric demonstrates a line of force that extends out beyond the end of his arm. That force is an explosive extension of the hips that "whips" up along his trunk and arm. Nice job, once again, Mr Kessler!

Fran's short laundry list: 10.09.20

For time, a variation of Fran with short range Clean and Press (i.e. "laundry")

21/15/9 of

Hang Power Clean and Press - 40KG for men, 25 KG for women

Pullups - cuz we have new bars, folks!

Spartans: same workout, 50KG for men, 35 KG for women, pushups added as 3rd exercise.

Post time/mods/scaling.

Pullup Bars - Incoming!

Hollaender Speedrail Fittings - a blessedly beautiful tool for constructing pullup bars.

I've seen these setup in different gyms, first at CrossFit Prescott. When I rocked a series of kipping pullups on the bars there with these fittings, they were surprisingly stable and solid. I did all kinds of jerking and yanking and pulling on the bars - the fittings didn't budge. I was impressed.

Fast forward to last month - those of you who participated in our T-shirt equipment sale funded the fittings and bars for the project, and we plan to have them in place next week.

Here's a couple of pics with other gyms who use them.

Andy Petranek's gym in Los Angeles - CrossFit L.A. - these have been in place since 2005.

Ahmik Jones gym, CrossFit SoCal in San Diego, in place since 2006.

Write a little thank you note to Hollaender, to Joey at CF Prescott and to Tom Welch, whose skill with handling 1 inch plumbing pipe are key to bringing pullups, dips, KTE's and all kinds of other fun to a gym near you.

Spidermix in the Big Room: 10.09.17

Mixed MetCon in the group exercise room with 5 rounds for time of:

5 L-sit pullups

Spiderman crawl 30 feet

10 KTE

20 Box Jumps

Dessert: Heartbreak Hill run on a cool morning

And a nice pic of Carl and Karen post workout with smiles intact.

Press to Deads Big Volume Mix: 10.09.16

6 Rounds, not for time

With "x" denoting the number of reps on floor bench press:

X number of floor bench press with > or = 1/4 bodyweight using dumbbells

x/2 number of deadlifts with > or = 1/2 bodyweight

x/4 number of pullups, and

x/4 number of burpees

Spartans - minimum 1/3 bodyweight on DB bench press & bodyweight deads

Post total tonnage for the deadlifts. This means that your selection of reps on floor bench press with limit not only tonnage on deadlifts, but also reps on other exercises.

Compare to 7.27, noting that we changed the bench press from bar to dumbbells and the burpees to a higher count based on group feedback.

Regarding today's workout.....

Just one more post to close out the day.

Today's workout was directed more toward volume than intensity, yet it fits the definition of CrossFit's approach for varied, high intensity functional movement. Today the intensity was scaled back to permit more volume, yet I'm confident that nobody would label the workout as medium or low intensity. Acid test is this: did you experience physical and psychological discomfort? A "yes" answer indicates that you encountered intensity.

From time to time, we'll be programming in higher volume days with a single exercise - just one more mode of training to expand the scope of the group's health and fitness. Think back over the workout - what was the rate limiting factor for your workout? Was it strength, endurance, cardiopulmonary work, power output, mental toughness - or all of the above? Wherever you met the temptation to quit and kept on going - the thing that limited more output was developed to perform better in this kind of stress. Good on you for motoring on.

All that to say this: thanks for plowing through a tough workout today and other days, and for staying with the program. We've got a great little cohort going.

Thrusters: Big Volume - 10.09.15

Thrusters are back.....in a big way.

For time:

150 Squat Thrusts with an empty bar.

Men: 20Kg Bar

Women: 15Kg Bar

Spartans - add 20 Kgs

Grace: 10.09.13

Post out of sequence - this for Monday, Sept 13.

Grace: Clean and Jerk for 30 reps.

Men: 40Kg

Women: 30Kg

Spartan Men: 60 Kg

Spartan Women: 40Kg

Post time.

Longest Mile Mix: 10.09.14

The afternoon group post workout (hence the smiles)

Longest Mile Mix for time-

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings (W16kg M 20kg)

1/4 mile run

1-lap lunge - 70 yards bodyweight

1/4 mile run

Post your time and any mods/scaling. Compare to 7/19.

Spartans: 24 Kg KB swings, lunge with 24Kg KB.

Overhead Squats: 10.09.09

Big warmup with PVC pipe - throw in a half mile run for good measure at moderate pace

WOD:
1. 20 perfect OHS with empty bar
2. Overhead Squat: 9/7/5/3/1

Dessert:
3 rounds KTE max reps

Post 1RM OHS and max reps/round KTE. Compare to 6/29.

Deadlift total tonnage: 10.09.08

Not for time:

Deadlifts: 20/15/10/5

Pullups: 5/10/15/20

Dessert: Heartbreak Hill run

Post total tonnage lifted in Deads.

Each set of deadlifts must be consecutive reps - while you may pause at the bottom, if your hands leave the bar the count for that set starts again at zero. Take your time between sets - this is not a race - give yourself adequate recovery time between sets.

Good Clean Form: 10.09.07

Not for time - emphasis is dialing in your form. Long rests between sets for adequate recovery.

Cleans: 20/15/10/5/3/1.

Use a lighter weight, not to exceed 1/2 body weight on the 20/15/10 reps.

Ramp up on the 5/3/1 phase with added weight, focusing on the form cues you received from your coach to improve performance.

Post your 1RM. Compare to 6/24.

DB Clean & Press, Pullup: 10.09.02

For Time: 21/15/9 of

1. DB Hang Power Clean and Push Press with 1/6 BW DB (i.e. 180# man uses 30# DB)

- Right Arm

- Left Arm

2. Pullups

Important:

1. The HANG portion of the lift means that DB starts hanging above the knee. The POWER portion of this lift means that you catch it in a relatively upright position. Remember that this is a hang power clean and press.

2. Pause between the finish of the clean and beginning of the press - don't forget that the push press starts with a quick dip and drive from the hips.

3. "Jump" the weight up. Jump so that your hips are being used to displace the weight vertically. Do not turn this exercise into an upright row and shoulder press. JUMP!!!

Post time with any mods/scaling. Compare to time on July 20.

Spartans: add 21/15/9 clapping pushups into the mix - and audible clap is required for the rep to count.

Frog Hop Mix Chipper: 10.09.01

For time:

Frog Hop lap - 1 hand touches ground each landing

25 Prone rows - pushup position with 10% bodyweight dumbell in hand - 25 count is each side, (ie 25 on left arm, 25 on right arm)

Bodyweight lunge lap

25 Prone rows as prev

Frog Hop lap as prev

25 Prone rows as prev

Bodyweight lunge lap to end.

Spartans use 45 lb plate on lunge laps and 20% bodyweight dumbells for prone rows.

Miracle Mile Mix: 10.08.31

For time:

Run 1/4 mile
25 KB swings - men 20k, women 16K
Run 1/4 mile
20 kipping pull ups ( sub 60 reps if JPU or APU)
Run 1/4 mile
15 Burpees
Run 1/4 mile

Post time and scaling/mods. Compare to July 7.

Ground to Overhead and Toes to Bar: 10.08.30

For time, 21/15/9 of

1. Ground to Overhead (Power C&J/Snatch/etc)

2. Toes to Bar

Weight: Men = 40KG, Women = 25KG

Spartans: add 21/15/9 pull-ups to the mix

Dessert: Heartbreak Hill

Post time and mods/scaling.

Team Play: Row & Plank - 10.08.27

MRI (Max Reps In)

20 minutes of

Pacer: Concept 2 Rower for 500 M

Everyone else: Plank position.

While rower is attempting to finish 500m, everyone else holds a plank position. Rower stops rowing if one person drops out of position.

1 minute recovery break between each row session. Try to have everyone row at least one round.

Log in total number of rounds in 20 mins for entire team. Post mods, including dropping to knees for plank position.

Dessert: Ladder drills for agility.

Push Press Volume: 10.08.26

Going Up, Not for time:

50 Push Press/Jerks

Men: 50 KG

Women: 35 KG

Dessert: 50 situps - yup - drive it home.

Post your total tonnage lifted. Compare to 6/22.

Longest Mile: 10.08.25

Very simple longest mile for time

Run 1/4 mile

25 pushups

Run 1/4 mile

25 one arm push press with 10% bodyweight, L arm

25 one arm push press with 10% bodyweight, R arm

Run 1/4 mile

25 pushups

Run 1/4 mile and call for your time.

Substitutions on 1/4 mile run include 500 meter row or 3/4 mile stationary bike.

Dessert: Statue of Liberty lunges - single arm high with 10% bodyweight.

Post your time.

Front Squat & Pushups: 10.08.24

Today's WOD, not for time.

First:

Front Squat 50% BW - 20/16/12/8/4 superset with

Pushups: 40/32/24/16/8

Then, convert to 1 RM front squat attempts - post best successful lift - also post any mods/scaling to the workout.

Similar to April 29 workout, with 1 RM substituted for consecutive reps same weight.

Lady Di - 10.08.23

Introducing Lady Di - bit of a twist on CF's Diane.

For time, 21/15/9 of

1. Bodyweight Deadlifts

2. Half bodyweight push press.

Spartan version - add an OHS to every Push Press.

Post time and any mods.

Full Range Duet: 10.08.20 & weekend

Group workout for time,

each individual, with the ability to call for help in reps, completes 15/10/10/5 of

1. Ground to Overhead (Power C&J/Snatch/etc)

Toes to Bar

followed by

2. Heartbreak Hill run.

Weight: Men = 40KG, Women = 25KG

The fastest individual can assist the slower participants with reps prior to run. Everyone completes the run. For instance, the "Spartans" can take an additional last 5 reps for someone else, permitting them to start the run early, or knock down a few reps for a lagging team member mid workout. Time is called when the last individual crosses the line on the run.

Post your group time.

Dessert: Marco Polo pushups - every pushup is explosive going up and rotates to complete 360 degree circle (around the world), one pushup at a time.

Deadlifts, just deadlifts: 10.08.19

Warmup: PVC Pipe warmup first. Practice "Good Mornings" with empty bar - 20 reps.

Deadlifts: 7/7/5/5/3/3/1

Post 1RM. Compare to July 13 .

Dessert: KTE - Knees to elbows pushing for max reps, then Heartbreak Hill.

Run, Angie, Run: 10.08.19 PM group

For time:

1. Run 1/2 mile (normal rowing/biking substitutes ok)

2. Complete, in sets/reps as you see fit

100 pushups

100 pullups

100 situps

100 squats

3. Run 1/2 mile.

Record total time. Compare to 6/21.

Metabolic Mix: 10.08.18 morning crew

Morning crew mixed it up with

50-40-30-20-10 of

KB swing

Push Press

Situps

Then end with a 1/2 mile run.

Post time.

Squat & KTE duet - 10.08.17

Strength Day - Not for time

Back Squat: 2/2/2/2/2/2/2/2/2/2

KTE: 5/5/5/5/5/5/5/5/5/5

Spartan - identical.

Post last 2RM weight. Compare to May 6.

Dessert is your choice.

Elizabeth. 10.08.16

Elizabeth is a hallmark CrossFit workout - one of "The Girls"

Clean 50 KG men/35 KG women (full clean, full range)

Ring Dips

21-15-9, for time.

Spartans: 21-15-9

Clean 65 KG men/50 KG women

Ring Dips

Pullups

full range dips: thumbs touching your pects and to full lock out.

Post your time and any mods/scaling. Compare to 4/20.

Spartan Mix: 10.08.13

Nice little Friday morning MetCon workout.

Complete 100 total reps of the following three exercises.

1. Pushups

2. Lunges, both legs (lunge with right and left leg = single rep)

3. KTEs

Not a chipper: you can break up the workout into sets and reps as you see fit as long as you complete 100 reps of each exercise.

Spartan Level Upgrade: Each KTE begins with feet not in contact with the ground. In other words, contact to begin each KTE before each rep is permitted on normal athletic dose, but Spartan level requires free hanging feet prior to each rep of KTE.

Post your time.

For Time: 21/15/9 of

1. DB Hang Power Clean and Press with 1/6 BW DB (i.e. 180# man uses 30# DB)

- Right Arm

- Left Arm

2. Pullups

Post time with any mods/scaling.

rising incline: 10.08.11

For time

1/2 mile run at 1% grade
KB swings - one ton total any way you want
1/2 mile run at 3% grade
Push Press - one ton total any way you want
1/4 mile run at 3% grade
25 pushups

Any way you want means you can engage 100 lbs 20 times for a ton,
Or 20 lbs 100 times - or any combo that represents lifting a ton for the set

Post time. Compare to 6/28.

Burpees for time: 10.08.10

Simple and sweet:

100 Burpees for time.

Post time and any mods/scaling.

Snatch Practice - 10.08.09

Snatch technique work - higher volume with lower weight working on good form.

10-10-10-10-8-4 reps of Olympic snatch.

Record 4 rep load.

Fitness in America

Yes, the cynic in me wants to label that term as contradictory. And evidence to support that position is not lacking.

Take, for instance, the latest release from the American College of Sports Medicine's American Fitness Index. This ranking evaluates the 50 most populous cities in the U.S. and ranks them on conditions that support good health and fitness. The index reflects a combined score based on preventive health behaviors, levels of chronic disease conditions, health care access and community resources and policies that support physical activity. The term "physical activity" is a term that ACSM and other healthcare providers use frequently as a key aspect of health and wellness. Not to be confused with focused, goal oriented physical training, physical activity includes such innocuous activities as gardening and walking as being key to good health. From my perspective, confusing physical activity with physical training is kind of missing the distinction between Lance Armstrong and a fat guy on a bike.

So which city in the US ranks highest in personal health indicators related to health behaviors, presence of chronic health problems and community/environmental indicators of recreational facilities, park related expenditures, physical education requirements and primary health care providers? Top of the list goes to that fitness bastion resident to our legislators and government top dogs: Washington, D,C. Yup, the combined metropolitan statistical area (MSA) of Washington-Arlington-Alexandria is where you want to live alongside so many other fit and healthy Americans, followed closely by Boston and Minneapolis-St Paul.

When we correlate those findings to the Adult and Childhood Obesity Rates organized in the How Obesity Threatens America's Future 2010 report, we find that only one "state" had a decrease in obesity between 2009 and 2010. Yup, the only decrease in obesity rates occurred in the District of Columbia, which dropped from 22.3% in the 2009 report to 21.5% in the 2010 report. Important to note, however, that the data is constructed around information from phone interviews of over 400,000 people who are asked to report their height and weight for calculation of body mass index (BMI). While this does provide "apples to apples" comparisons across the regions, it does permit respondents to estimate themselves as taller and leaner than they really are. Not to infer that Washington D.C. might have a denser population of individuals who bend the truth, of course. This same reports clearly demonstrates higher rates of obesity in minority groups and low income earners, which comprises a large part of District of Columbia population (see also study here). See summary and commentary also here.

Very simple explanation why this city ranks higher than Colorado, which is the only state in the US with adult obesity rates below 20% (admittedly just below at 19.1%). The 2006 US Census data shows the highest rate of violent crimes per 100,000 population as occurring in, you guessed it, District of Columbia. The explanation lies in the joke about two old guys being chased by a bandit. The first old guy says "You don't think you can out run the bandit, do you?" Second shakes his head and says "Nope, but I think I can outrun you."

Perhaps there is a direct relationship between crime and fitness, and our war on crime is fueling America's obesity rate........

Core Blast: 10.08.05

For Time

Men use 16 KG KB

Women use 12 KG KB

First, 50/40/30/20/10 chipper style of:

1. Single arm KB swing, L arm

2. Single arm KB swing, R arm

3. Situps

Then, finish with 1/2 mile run.

Post your time for chipper and run total.

Clean & Jerk, KTE: 10.08.04

Not for time.

10/8/6/4/2 of

Clean and Jerk superset with KTEs

Record 2 RM Clean and Jerk. Compare to July 7.

Super Burpee 50/Run 1.5: 10.08.03

FIRST: Appetizer - do at slow pace - this is the warmup portion:

1/4 mile light treadmill jog

PVC pipe warmup to include:

20 squats, 20 bar press, 20 shoulder dislocates, 20 helicopters, 20 overhead squats

3 sets of 8 pushups, 8 frog jumps

SECOND: Main Course/WOD - For time:

Run 3/4 mile

25 Super Burpees

Run 1/2 mile

15 Super Burpees

Run 1/4 mile

10 Super Burpees

Super Burpees: Add 10% of Body Weight by grabbing 2 dumbbells - hold throughout Burpees.

(for instance, a 200# man uses a pair of 10# DBs)

Post your time and total weight used on the Main Course/WOD. Compare to 10.05.12.

CF Summit T-shirts are in!

CrossFit Summit T shirts are here and you can own one. How you obtain one is a bit unconventional.

These fine fashion statements, available in limited quantities, are not available for purchase. Nope, can't buy one if your life depended on it. Let me repeat that - you can't buy one, we're not selling them.

You can, however, upon donation of $20 to the CF equipment fund, find yourself sporting the sassiest fashion statement on the planet as a token of our appreciation for your investment in expanding our workout capabilities. Next equipment purchase is pullup bars. They ain't cheap. Neither are you, bucko.

Give generously to this good cause and find yourself quite the dapper and pulchritudinous charmer. Cash is appreciated, checks can be made to "Strong Medicine" and please notate "equipment fund" on your check.

Thanks!!

Fran Up High: 10.08.02

Warmup:

PVC Pipe stretching, then empty bar 3x10 OHS, then 3x10 pushups

Main WOD:

For Time: 21/15/9 Overhead Squats and Pullups

Modification & Scaling:

Novice: Sub Super Burpees for OHS with 5# DB's in each hand and use assisted pullup machine

Functional Fitness: 20KG OHS for men, 10 KG OHS for women and jumping pullups, 3 second descent

Athlete: 30 KG OHS for men, 20KG OHS for women, full pullups

Warrior: 40KG OHS for men, 25KG OHS for women, full pullups

Dessert: Single run down and up Heartbreak Hill

Post your time for the WOD and HH Run.

Compare to 5/10.

Weekend Rant: Strength - often under-rated

Why in the world should we engage in physical training - particularly our little blend of CrossFit style training that we conduct regularly in classes at Summit Fitness? I'm going to offer that it all comes down to the importance of muscle fitness as an ally in everyday activities of life.

Talk about muscle fitness or strength development and most folks have an immediate mental image of a "pumped up" Arnold Swarzenegger in his heyday, but that is more appropriately labeled as muscle hypertrophy. Does the increased cross sectional area of muscle tissue correlate to more strength? Well, yes, under many conditions, training that makes muscles larger make a person stronger. However, strength does not necessarily require massive muscles. As one example, consider this video (wmv or mov) of John Brown, from CrossFit Agoge in Montrose, Colorado, as he performs 15 overhead squats using 170 lbs, his bodyweight. This is a feat of incredible strength from a guy who is lean and trim. And remarkably strong. And a man of intelligence and good taste, as he is married a smart, strong and attractive physical therapist (aren't they all?) - Kelly.

Strength is defined by Brooks, Fahey and Baldwin in the gold standard text "Exercise Physiology: Human Bioenergetics and Its Applications" as "...the amount of force that a muscle can produce with a single maximum effort." I'll inject an edit into that definition, offering that strength can certainly be quantified by the force of a maximal effort. However, it makes a great deal of sense to me that strength is simple the ability to generate force and that a single maximum effort permits us to measure that strength. My take on it, FWIW.

The text continues with important comparisons to other measures of muscle fitness (on page 456) in stating that "Power, a related fitness component, can be defined as the ability to exert force rapidly (power = work/time). Muscle endurance is the ability to sustain a given level of muscle tension - that is, to hold a muscle contraction for a long period of time or to contract a muscle over and over again for a long period of time. Flexibility is the ability to move joints through their full range of motion. In the 1970s and 1980s, exercise recommendations by professional organizations, such as the American College of Sports Medicine and American Heart Association, emphasized aerobic (or endurance) exercise as the central component of a fitness program. They scarcely mentioned muscular strength, power, and flexibility. However, recent recommendations place muscle fitness - strength, power and flexibility - on equal footing with endurance exercise, such as walking, running and swimming."

The next paragraph, in my mind, brings the point home: "Strong, powerful muscles are important for the smooth and easy performance of everyday activities, such as carrying groceries, lifting boxes, and climbing stairs, as well as for emergency situations. They help keep the skeleton in proper alignment, preventing back and leg pain and providing the support necessary for good posture. Muscular strength and power have obvious importance in sports. Powerful athletes can hit a tennis ball harder, throw a discus farther and ride a bicycle uphill more readily. Athletes develop strength and power through intense resistance training.....

Do I quote these paragraphs from this text to argue that muscle fitness is more important than cardiorespiratory endurance? No. But, on the other hand, I am in agreement with the text that endurance/cardiopulmonary fitness/aerobic fitness (goes by several labels) is seen as primary to overall health, with strength and muscle fitness often relegated to second hand importance and utility by most of the medical and professional organizations such as ACSM and AHA, and by most healthcare providers. The advantage, perhaps, of 20 years in the field of physical therapy is a long line of treatment experience for all ages of injured or functionally compromised individuals in pain or disabled due to lack of adequate strength. Time after time, seniors who cannot simply rise from a chair remain in inpatient rehab or geriatric care settings, unable to function at a level suitable for discharge to home. Time after time, chronic low back patients find relief and recovery when weakness, not endurance, is addressed. Strength, the ability to generate force, is key to function, performance and health. Power, the ability to exert force quickly, is necessary for function. Flexibility is simply movement through a full range of joint motion. Muscle fitness should not be a second tier objective behind an all important emphasis on the ability of the body to endure sustained, low intensity levels of physical activity like running or cycling or hiking.

In addition, here are a couple of other cites if you want to dig deeper. And, like we say, be careful. If you keep on training with us, you might just wind up getting stronger. Don't say you weren't warned.

Additional reading:

Carpinelli and Winett - Health Related Benefits of Resistance Training.

Kell, Bell and Quinney - Musculoskeletal Fitness, Health Outcomes and Quality of Life.

Puthoff - Relationship between Lower Body Strength & Power to Function & Disability.

Speedy mile: 10.07.30

WOD

Speedy Mile

For Time:

1/8 mile run

15 Jumping lunges

1/8 mile run

15 CM Jumps

1/8 mile run

20 yard Frog leaps

1/8 mile run

1- lap lunge

-> Repeat again for a total of 2 rounds

Note: Substitute 250 Meter row for run.

Clean Progressions: 10.07.29

Clean Progressions

Reps: 5,5,3,3,1 of

1. Hang Power Clean: 5/5/3/3/1

2. Hang Clean: 5/5/3/3/1

3. Power Clean: 5/5/3/3/1

4. Clean: 5/5/3/3/1

Post 1RM Clean weight (last lift). Compare to April 22.

Dessert: Eccentric Russian Curls - partner holds feet - 10 reps with slooooow lowering to pushup position. Like this.

Run, Burpee, Run, Lunge: 10.07.28

For time:

Heartbreak hill run

30 Burpees in the parking lot.

Heartbreak hill run

Lap lunge with 20% bodyweight.

Yes, this is back to back with the deadlifts from yesterday - by design.

Record time. Compare to 2 June.

Press to Deads Big Volume Mix: 10.07.27

6 Rounds, not for time

With "x" denoting the number of reps on floor bench press:

X number of floor bench press with 1/4 bodyweight

x/2 number of deadlifts with > 1/2 bodyweight

x/4 number of pullups, and

x/10 number of burpees

Post total tonnage for the deadlifts. This means that your selection of reps on floor bench press with limit not only tonnage on deadlifts, but also reps on other exercises.

Miracle Mile 1.5: 10.07.26

For time, three rounds of:

1/2 mile run (sub 1K row or 1.5 mile bike)

20 DB front squats - 20% BW

20 pushups

20 seated DB tosses (formerly known as tossing Italian twists).

Post yer time.

Dessert - Spiderman crawl - double length of the new platform area.

Team Play: Row/Lunge/Row - 10.07.23

MRI (Max Reps In)

Round 1: 15 minutes of

Station 1: Concept 2 Rower for 500 M

Station 2: Rest

Station 3: Alt Lunges- Max Reps

Station 4: Prone rows -Max Reps 15 Ib DBs, then repeat

In 4 person team, rotate through each station with rower as pace man, rotating when 500 M rowing distance is achieved. Add total team reps in prone rows and alt lunges in 15 minutes for a total group score. Example: all four teammates did a total of 300 prone rows and 350 alt lunges your score would be 650.

Round 2: Same as above except 10 min duration with Concept 2 Row pace at 250 M.

Post team score (total team reps prone rows and alt lunges) for each round.

Spartan Chipper for Time. 10.07.22

Spartan Chipper - 300 reps total.

Complete Two Rounds For Time

50 KB swings - 1/4 Bodyweight

40 Push Press - 1/3 Bodyweight with Dumbells

30 Squats - 1/3 Bodyweight with Dumbells

20 Knees to Elbows

10 Pullups

Dessert: Heartbreak Hill - single lap.

Post your time and compare to June 1 workout.

Front Squat/Back Squat: 10.07.21

Not for time.

First, front squats: 10/8/6/4/2. Make note of your 2 RM front squat.

Then, back squats: 10/8/6/4/2. Make note of your 2 RM back squat.

Post the heavier 2RM - chances are the back squat will be significantly higher. Compare to May 27.

New exercise for dessert: 25 MickBurpees in partner fashion using same ball - you do one while your partner holds a deep squat, your partner does one while you hold a deep squat. Pick any weight ball and recruit a partner. Thanks to Mick A for the idea, hence the name.

DB Clean & Press, Pullup: 10.07.20

For Time: 21/15/9 of

1. DB Hang Power Clean and Push Press with 1/6 BW DB (i.e. 180# man uses 30# DB)

- Right Arm

- Left Arm

2. Pullups

Important:

1. DB starts hanging above the knee - this is a hang clean and press.

2. Pause between the finish of the clean and beginning of the press - don't forget that the push press starts with a quick dip.

3. Jump so that your hips are being used to displace the weight vertically. Do not turn this exercise into an upright row and shoulder press.

Post time with any mods/scaling. Compare to time on June 3.

Longest Mile Monday: 10.07.19

Longest Mile Mix

For time:

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings (W16kg M 20kg)

1/4 mile run

1-lap lunge

1/4 mile run

Post your time and any mods/scaling.