Posted on November 30, 2008
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 080818.
Enlarge image
Mike and Lisa Ray, CrossFit Flagstaff, Leavenworth WA
Pat Sherwood on "The Idiot Suit," by CrossFit Again Faster - video [wmv] [mov]
Posted on November 30, 2008
pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105362bb989970c-pi style=display: inline;img alt=Mike border=0 class=at-xid-6a00e00986beda88330105362bb989970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105362bb989970c-800wi title=Mike //a br /Welcome aboard Mike.br /strongbr /WOD 11/30/2008:/strong/ppstrong /strongquot;strongTabata Something Else/strongquot;/p
pComplete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises./p
Posted on November 29, 2008
Deadlift 3-3-3-3-3 reps
Post loads to comments.
Compare to 081013.
Enlarge image
Jeremiah Stickel, CrossFit Erie
"Attitude", CrossFit Level 2 Certification Seminar - video [wmv] [mov]
Posted on November 29, 2008
pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536299705970c-pi style=display: inline;img alt=Bloody bar border=0 class=at-xid-6a00e00986beda8833010536299705970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536299705970c-800wi title=Bloody bar //a
br /Aftermath/ppstrongWOD 11/29/2008:/strong/ppAs on every other Saturday, we will be having our intro class at 11:00 AM.#0160; Please be respectful to those arriving for the intro and to those coaching and have your WOD completed by 11:00.#0160; /ppHave a good time at the Century?#0160; Let us know.#0160; Post it here.#0160; Got any pics to share with us?#0160; Link us up.#0160; I know there are a few hangovers out there.#0160; Want some good news?#0160; We have decided to make the Century an annual event.#0160; Going forward, Centurians will unite on the Friday after Thanksgiving.#0160; Good times.#0160; /p
Posted on November 29, 2008
pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053629c6b9970c-pi style=FLOAT: rightimg alt=3060494209_61dbd19374 class=at-xid-6a00e00986beda883301053629c6b9970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053629c6b9970c-320wi style=MARGIN: 0px 0px 5px 5px //a We hope you all are recovering nicely from all of your Thanksgiving festvities.#0160; The weekend before boot camp starts is when you should be getting in some of your homework assignments.#0160; So head over to the gym or do a homework assignment on your own...either way, post it to the blog and let us know what you have done.#0160; If you have any questions, you can also post them to the blog and an instructor or fellow boot camper will answer them for you.#0160; /p
pWe will see you dark and early on Monday!/p
Posted on November 28, 2008
Rest Day
View image
Billy Adams, Olympic CrossFit, Table Mountain, Cape Town South Africa
Programming with Dave Castro Part 5, CrossFit Journal Preview - video [wmv] [mov]
"The Madness of Crowds" by John Steele Gordon - Commentary
Post thoughts to comments.
Posted on November 27, 2008
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 081001.
Enlarge image
"One Arm Grace" by CrossFit Tribe - video [wmv] [mov]
Posted on November 27, 2008
pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105361d921d970b-pi style=float: right;img alt=WildTurkeyBottle_no1 border=0 class=at-xid-6a00e00986beda88330105361d921d970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105361d921d970b-800wi style=margin: 0px 0px 5px 5px; title=WildTurkeyBottle_no1 //a Happy Turkey Day.#0160; BTB CrossFit is closed today and Friday for regular classes.#0160; However, LJ will be in at 9:00 for a WOD and Pam will be in at 10:00 for a WOD.#0160; Experienced CrossFitters are welcome to come in at these times for a pre-feast dose.#0160; These are un-coached sessions, so no CrossFit rookies please.#0160; /ppCenturians Unite- Friday.#0160; Arrive at 5:30, first Pull up at 10:00.#0160; BYOB. Make sure you arrange for a safe ride home.#0160; Family/Friends are welcome to participate or spectate.#0160; /p
Posted on November 26, 2008
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
Post time to comments.
Compare to 081010.
Enlarge image
Jason Khalipa Part 1, CrossFit Journal Preview - video [wmv] [mov]
Posted on November 26, 2008
div class=Head id=dnn_ctr526_ItemDisplay_ArticleDisplay_divArticleTitle
div id=publishTitlespan id=dnn_ctr526_ItemDisplay_ArticleDisplay_lblArticleTitlestrongTurkey and Barley Risotto with Asparagus and Sun-Dried Tomatoes /strong(8 blocks)/span/div/div
div class=Normal id=divArticleContentspan id=dnn_ctr526_ItemDisplay_ArticleDisplay_lblArticleText
p class=copya href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105361bf263970b-pi style=FLOAT: rightimg alt=Turkey2 class=at-xid-6a00e00986beda88330105361bf263970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105361bf263970b-320wi style=MARGIN: 0px 0px 5px 5px //a We all have our favorite Thanksgiving recipes. But what do you do with all that leftover turkey after Turkey Day?? Below is a meal you can eat twice using those yummy, healthy leftovers!/p
p class=copy7 ounces cooked turkey, cut upbr /1 cup cooked barleybr /4 ounces white winebr /2 ½ cups, canned asparagus, drained and cut upbr /1 ½ cups chopped frozen onionsbr /16 sun-dried tomatoes packed in oil, choppedbr /4 tablespoons grated Parmesan cheesebr /4 cups no-fat chicken stockbr /2-3 pinches saffron, optionalbr /1 tablespoon dry basilbr /½ teaspoon kosher or sea saltbr /Olive oil cooking spray/p
p class=copyInstructions:br /Spray olive oil in a non-stick skillet. Add onion, garlic, basil and salt and cook on medium low heat for 5 minutes. Add sun-dried tomatoes, stock, white wine and saffron. Bring to a boil for about 3 minutes. Add turkey and cooked barley and cook on medium heat for about 3-4 minutes. Add asparagus and cook for another two minutes. Add Parmesan cheese and season with pepper and salt if needed. A romaine salad with a squeeze of lemon juice or balsamic vinegar would be a nice addition./p
p class=copyHave a Happy Turkey Day!/p/span/div
div class=Normal id=divArticlePagea id=dnn_ctr526_ItemDisplay_ArticleDisplay_lnkPreviousPage/aa id=dnn_ctr526_ItemDisplay_ArticleDisplay_lnkNextPage/a/div
div class=Normal id=div1/div
div class=Publish_ReturnToList id=dnn_ctr526_ItemDisplay_ArticleDisplay_pnlReturnToLista id=dnn_ctr526_ItemDisplay_ArticleDisplay_lnkReturnToList/a/div
div id=divRelatedArticlesControl
div id=divRelatedArticles/div/div
div id=dnn_ctr526_ItemDisplay_ArticleDisplay_upnlRating
div class=divRatingBefore id=divRating
div id=dnn_ctr526_ItemDisplay_ArticleDisplay_ajaxRating#0160;/div/div/div
p
script type=text/javascript
// Method called when the Rating is changed
function changeCssClassMethod(eventElement) {
Sys.UI.DomElement.removeCssClass($get(#39;divRating#39;), #39;divRatingBefore#39;);
Sys.UI.DomElement.addCssClass($get(#39;divRating#39;), #39;divRatingAfter#39;);
//Sys.UI.DomElement.toggleCssClass($get(#39;divRating#39;), quot;divRatingAfterquot;);
}
// Add handler using the getElementById method
$addHandler(Sys.UI.DomElement.getElementById(#39;dnn_ctr526_ItemDisplay_ArticleDisplay_ajaxRating#39;), #39;click#39;, changeCssClassMethod);
var Engage_ThumbnailHashtable = {};
var Engage_HideTimeoutId = null;
function ShowImage(behaviorId, elementId)
{
// clearTimeout(Engage_HideTimeoutId); //if the image hasn#39;t been hidden yet, clear the call to hide it. BD
// var behaviorId = Engage_ThumbnailHashtable[eventElement.target.id || eventElement.target.parentNode.id][0];
// var elementId = Engage_ThumbnailHashtable[eventElement.target.id || eventElement.target.parentNode.id][1];
var pnlLargeImage = $get(elementId);
if (pnlLargeImage)
{
pnlLargeImage.style.display = #39;block#39;;
}
var pceArticleThumbnail = $find(behaviorId);
if (pceArticleThumbnail)
{
pceArticleThumbnail.showPopup();
}
}
function HideImage(behaviorId, elementId, smallImageId)
{
// var elementId = Engage_ThumbnailHashtable[eventElement.target.id || eventElement.target.parentNode.id][1];
// var smallImageId = Engage_ThumbnailHashtable[eventElement.target.id || eventElement.target.parentNode.id][2];
// if (!mouseIsInElement(eventElement, eventElement.target.id || eventElement.target.parentNode.id))
// {
// var hideImage = function()
// {
// var behaviorId = Engage_ThumbnailHashtable[eventElement.target.id || eventElement.target.parentNode.id][0];
var pceArticleThumbnail = $find(behaviorId);
if (pceArticleThumbnail)
{
pceArticleThumbnail.hidePopup();
var pnlLargeImage = $get(elementId);
if (pnlLargeImage)
{
var hideImage = function()
{
pnlLargeImage.style.visibility = #39;hidden#39;;
pnlLargeImage.style.display = #39;none#39;;
}
setTimeout(hideImage, 250);
}
// }
// }
// Engage_HideTimeoutId = setTimeout(hideImage, 100);
}
}
function mouseIsInElement(eventElement, elementId)
{
var element = $get(elementId);
var bounds = Sys.UI.DomElement.getBounds(element);
return eventElement.offsetX gt;= 0 amp;amp; eventElement.offsetX lt;= bounds.width amp;amp; eventElement.offsetY gt;= 0 amp;amp; eventElement.offsetY lt;= bounds.height;
}
/script/p
