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.