CrossFit Phoenix

Sunday, May 18, 2008

Five rounds for time:

Clean and Jerk 15 reps
400 meter run
rx'd weight for men 95lbs; for ladies 65lbs

___________________________________________________________________________________________

10:00 a.m. group class
Polly  19:07
Angie 20:02*
Dave 21:09*
Jeff  25:44*
Kristi 25:45*
Cliff 26:50*
*scaled

Scott 23:03(135lbs clean and jerk)
Alisha 23:37(85lbs clean and jerk)

Awesome job! Way to push it. With 100 degree weather and a very hard w.o.d. everyone got some!
Polly and Dave visiting from Georgia wish you were here all the time. Angie you kicked some arse, and haven't lost a thing, James, watch out..... Angie has a can of woop ass ready for you.

Saturday, May 17th, 2008

Rest Day

Crossfit Dogs??

Friday, May 16th, 2008

Complete for time:

4 rounds of:
225#/155# Deadlift x 15 reps
Push ups x 15 reps
400m run

Post time to comments.

Thursday, May 15th, 2008

"Fran"

21-15-9 reps of:
95# / 65# Thrusters
Pull ups

Post time to comments.

T - 5:16
Dan - 5:16
Kristy - 8:06*
Jeff - 13:44*

*scaled

"Heavy Fran"

15-12-9 reps of:
135# / 95# Thrusters
45# / 22# weighted Pull ups

Alisha - 7:00
Scott - 7:55

Wednesday May 14th, 2008

Deadlift 1-1-1-1-1-1-1

Post loads to comments.

Coach Glassman on the importance of the arms in the deadlift.

Okay, I saw this post today on Crossfit San Francisco and it put into words exactly why we believe you need the fundamentals before joining group classes; once in group classes, why we practice various skills EVERY day and why we highly recommend you go to a level 1 certification. So, I hope this helps all of you to understand why we are always on you about the safety and efficiency of your technique. Thank you Boz - CFSF

Working out at CrossFit Phoenix involves a skill set. This is deliberate and intentional. The development of a physical education takes just that: skills. You can not claim to be fit if you aren't well versed in moving your body or an external object.

This is where technique comes into play. Technique really only serves two purposes: To achieve the goal of the exercise safely and efficiently. The former will lend life to your training longevity, the latter will increase your competence, confidence and ultimately your intensity.

The novice who wishes to remain a novice can do so by ignoring the work that must be done to understand a movement, charging head-long into a workout without proper understanding of what is required. The novice who wishes to see rapid improvement will invest a little extra time in the initial learning stages to make sure things are peachy. Without this foundational layer, little can be built on top.

When practicing, ask yourself if your technique is safe. If so, what can you do to be more efficient. Address the bigger problems first. Then, if they are fixed, start addressing the minutia.

Now, that being said, there is only one way to learn many of these movements...doing them! The novice above wishing to remain as such will do so by avoiding the physical experience of performing these movements. It is far easier to talk about training than it is to 'get under the bar'. You must find your own balance between movement analysis and experience. Don't rush your technique, but don't spend all day in 'analysis paralysis' either!

So, work the basics!

p.s. That's right mom, I am:)

Tuesday, May 13th, 2008

Alternating tabata intervals of:

135#/95# Power clean and Jerk
Pull ups

Tabata - for twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.

Post total number of reps to comments.

am group

T - 100
Dan - 81
James - 79

                          

pm group

Jeff - 53*
Sameer - 48*
Kristy - 61* (assisted pull ups)
Rich - 40* (assisted pull ups)

* scaled

Monday, May 12th, 2008

Complete as many rounds as possible in 20 minutes of:
400 meter run
5 muscle ups

If you can't do muscle ups, substitute 4 pullups and 4 dips = 1 muscle up

Post # of rounds completed.

Kitty Lu, I really missed "us girls" :) Congratulations Sweetie; it is so good to have you back!

Nice job on the muscle ups Dan; you are now in the CLUB.

T-bug, you are a strong leader, it was just in your head. Tomorrow you will be a windshield!

James you rock and I love your attitude.

Damian, you should be here more often; your dedication to crossfit really shows.

-----------------------------------------------------------------------------------------------------------------

am group class                                                         pm group class

Damian: 4 rounds + 1 run + 1 MU                               Jeff: 2 rounds + 1 run + 12 pull ups*

Dan: 3 rounds + 1 run                                                Sameer: 1 round + 1 run + 20 pull ups + 9 ring
                                                                                dips*

James: 3 rounds + 1 run + 12 pull ups*                        Kristy: 3 rounds + 1 run + 14 assisted pull ups*

T: 2 rounds + 1 run + 20 pull ups + 15 ring dips*          Rich: 2 rounds + 1 run + 4 assisted pull ups*

Colleen: 3 rounds + 1 run* (assisted pull ups)

*scaled

Scott: 6 rounds + 1 run

Alisha 6 rounds + 1/2 run

Kristy gets not only her first pull up, she got two in a row. Nice job sista'

Sunday, May 11th, 2008

Overhead Squats 3-3-3-3-3-3-3

Post loads to comments.

Saturday, May 10th, 2008

"The Bear Complex"

5 Rounds of....

7 Sets of the Sequence

Power Clean
Front Squat
Push Press
Back Squat
Push Press

The bar cannot rest on the ground, even to regrip. Increase weight every round to max load.

Post 5th round loads only (if changed) to comments or number of complete sets in 5th round.

10am Group

Dan 127#                  Jeff 75#

Dave 45#                  Kristy 35#

James 107#              Terry 135# x 4 sets

Angie 45#                 Melissa 63# x 4 sets

Scott 147#                Alisha 93# x 6 sets

__________________________________________________________________________________________

Good Job everyone, the "bear" test your strength, endurance, skill and most of all your mental toughness, like all of the crossfit w.o.d's. Way to push through guys and gals, everyone brought it today, I think that Dan summed it up the best when he was finished, and I asked him how he felt, he stated without missing a beat "I feel like I just got my ass kicked".Everybody battled "the bear" today, nobody got their ass kicked and everybody emerged stronger and mentally tougher then when they started, try to get that at your local "globo gym" doing 3 sets of 10.

Aloha Scott

Friday, May 9th, 2008

Rest Day

from Team Crossfit

"There is no single sport or activity that trains for perfect fitness. True fitness requires a compromise in adaptation broader than the demands of most every sport."

"Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice."

"Blur the distinction between strength training and metabolic conditioning for the simple reason that nature's challenges are typically blind to the distinction."

"Have fun screwing up...it means you are removing your ego from the problem."

-Coach Glassman