Monthly Archives: December 2008

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053697da60970b-pi style=display: inline;img alt=Jay class=at-xid-6a00e00986beda883301053697da60970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053697da60970b-500wi //a br /Say hello to Jay- our newest CrossFit athlete.#0160; br /strongbr /Homebound WOD 12/28/2008:/strong/ppquot;Character Countsquot;/ppDo 100 perfect push ups- Chest to ground, full lock out.#0160; OK to facilitate on knees if needed.#0160; Each time you have to rest more than 3 seconds, run 400 meters.#0160; Post total time and number of facilitated push ups to comments.#0160; /ppAny of the trainers coming in to open for a gym WOD will post in comments.#0160; /ppWe are back to our normal hours starting tomorrow AM until 12/31.#0160; On NYE we will be closing after our noon class and re-opening on Jan 1 for a noon class and 4:30, 5:30, 6:30, 7:30 classes.#0160; So we are not held hostage in the afternoon, please post to comments what class you will be attending.#0160; /ppPLEASE NOTE: Our new stronga href=http://hayesjeff.typepad.com/Class%20Schedule.doc target=_blank title=2009 CrossFit Class Scheduleclass schedule/a /strongtakes effect starting January 1.#0160; Please make a note of this and act accordingly. /p

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 081020.

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"Heather Keenan: Road to the 2009 CrossFit Games Part 3" by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536992369970c-pi style=display: inline;img alt=Waiting class=at-xid-6a00e00986beda8833010536992369970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda8833010536992369970c-500wi //a br /Waiting is the hardest part/ppstrongbr /HOMEBOUND WOD 12/27/2008:/strong /ppquot;Broomstick Milequot;br / 25 Back Squatsbr / 25 Front Squats br / 25 Overhead Squatsbr / Run 400 metersbr / 25 Shoulder Pressbr / 25 Push Pressbr / 25 Push Jerkbr / Run 400 metersbr / 50 Squat Cleansbr / Run 400 metersbr / 50 Snatchesbr / Run 400 meters /ppThis workout is to be performed with a PVC pipe or wooden dowel.#0160; Adhere to strict form.#0160; The 400M runs are to be run as timed splits.#0160; Post total time to complete WOD and your 400M split times to comments.#0160; /ppstrongUPDATE:/strong B-rad will be opening the gym for a 10:30 WOD.#0160; Reminder, these are uncoached sessions.#0160; If you are not comfortable with the movements listed in the WOD, choose another one. /p

Rest Day

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Laura Taylor, CrossFit Palm Bay

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Midline Stability Part 1 by Kelly Starrett, CrossFit Journal Preview - video [wmv] [mov]

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"Inspired Versus Required" by ASTC Mario Vittone, USCG

Post thoughts to comments.

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053698eb9b970c-pi style=display: inline;img alt=Newbiephil class=at-xid-6a00e00986beda883301053698eb9b970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053698eb9b970c-500wi //a br /Not so newbie any more Phil getting his 5x5#39;s in. /ppstrongWOD 12/26/2009:/strong Gym is closed today- try the below./ppBurpee Ladder- On the first minute, perform 1 burpee.#0160; On minute 2 perform 2 burpees.#0160; Repeat this pattern for as long as you can hold it all the way to 20 minutes.#0160; If you cannot complete all the burpees in a minute, rest the next minute and jump back in with the same number as where you left off.#0160; /ppPost # of rounds before falling out of the pattern to comments./p

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 0801030.

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Gillian Mounsey by CrossFit South Brooklyn - video [wmv] [mov]

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053698e271970c-pi style=display: inline;img alt=PammyL class=at-xid-6a00e00986beda883301053698e271970c src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053698e271970c-500wi //abr /Santa#39;s helper gets her quot;Lquot; on. /ppBTB is closed today for Christmas.#0160; Try the below WOD: /pp800m runbr / 25 push upsbr / 800m runbr / 50 sit upsbr / 800m runbr / 75 squatsbr / 800m run /ppPost thoughts and time to comments.br / /p

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 080930.

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CrossFit Northwest Tucson

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2008 Affiliate Gathering Introduction with Greg Glassman, CrossFit Journal Preview - video [wmv] [mov]

pCompliments of CrossFitter Jay.../p div class=Head id=dnn_ctr526_ItemDisplay_ArticleDisplay_divArticleTitle divspan id=dnn_ctr526_ItemDisplay_ArticleDisplay_lblArticleTitlestrongspan style=FONT-SIZE: 14px; FONT-FAMILY: Verdanaa href=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053691bb3c970b-pi style=FLOAT: rightimg alt=Breakfast class=at-xid-6a00e00986beda883301053691bb3c970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda883301053691bb3c970b-320wi style=MARGIN: 0px 0px 5px 5px //a Crossfit /span/strong/spanspanstrongspan style=FONT-SIZE: 14px; FONT-FAMILY: VerdanaBreakfast/span/strong /span/div divspan/spanspan id=dnn_ctr526_ItemDisplay_ArticleDisplay_lblArticleText/span#0160;/div divspan1- 6quot; Low Carb tortilla or Pitabr /1/4cup rinsed black beansbr /1/4 cup salsabr /1/2 cup diced tomatoesbr /1/4 cup diced orange piecesbr /1/2 cup egg substitute, scrambled w/ olive oil spraybr /1 ounce canadian bacon, seared and dicedbr /1 ounce grated cheesebr /2 Tbsp. diced avocadobr /Cilantro to taste/span/div/div div class=Normal id=divArticleContent p class=copyInstructions:br /Place low carb tortilla or pita on plate and sprinkle with 1/2 ounce grated cheese, microwave on high 20 seconds. Cover with blackbeans amp; salsa. Place scrambled eggs on top. Sprinkle canadian bacon amp; 1/2 ounce cheese on top of that. Microwave on high 20 seconds. Add tomatoes, oranges and avocado. Sprinkle cilantro to taste./p p class=copyComments/ Notes:br /The Fat content is 1/2 as much as a regular 4 block zone meal. I have used this criteria for a leaning out period while doing crossfit workouts. I love this breakfast so much. Sometimes I eat this for lunch or dinner, substituting the canadian bacon amp; eggs with 3 ounces of ground pork (cooked amp; drained) or 3 ounces of grilled chicken pieces.br /br /Enjoy! We#39;ll post again on Monday, the 29th. Enjoy the rest of the week but eat well!/p p class=copy#0160;/p/div

pa href=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105368fe2cf970b-pi style=display: inline;img alt=Dan burpee class=at-xid-6a00e00986beda88330105368fe2cf970b src=http://hayesjeff.typepad.com/.a/6a00e00986beda88330105368fe2cf970b-500wi //a br /All Dan wants for Christmas is for Eva to be over.#0160; /ppTwas the night before Christmas br / and all through the Crossfit housebr / every Crossfitter was stirringbr / a few starting to de-blousebr / with visions of Fran all stuck in their headbr / nightmares of pukie filled them with dreadbr / when out in the gym there arose such a clatterbr / I sprang from my office to check out the matterbr / I ran to the floor quick as a flashbr / as the first round of Fran started to passbr / with lungs heaving hard and squats starting to frybr / and visions Crossfit glory all up in his eyebr / He strained and he struggled,wouldn#39;t release his gripbr / all of his calluses started to ripbr / this Christmas eve wod put him to the testbr / and he answered the call, with a personal best!br / as left the gym he was heard to saybr / better get some rest,tomorrows another day/ppBy Merle Mckenzie, stronga href=http://www.crossfitusa.com target=_blankCrossFit USA/a/strong/ppstrongWOD 12/24/2008:/strong/ppBack Squat 5-5-5-5-5 reps/ppReminder- we will be open through our noon class only today.#0160; If you want to get some, come get it in the AM or at Noon.#0160; We#39;ll be re-opening on the 29th.#0160; Check the blog daily, as there may be some trainers going in on their own to open the gym for an open workout.#0160; They will post this in advance.#0160; No CrossFit rookies please.#0160; /ppStarting Christmas day through the 28th, we#39;ll have CrossFit workouts posted that you can do from home or in your hotel gym.#0160; Post your time and comments on these WODs as you complete them.#0160; /p