Saturday's WOD -- Challenge: 'Jake '

It's hard to beat a person who never gives up. --Babe Ruth.

A lot of people run a race to see who is the fastest, I run a race to see who has the most guts, who can punish himself into an exhausting pace, and then at the end punish himself even more. --Steve Prefontaine

What's the deal with that Monsoor guy? Roger that with everything.


We have a Naylor named wod that consists of 10 rounds of 15x135#deadlift and 20 pushups. We have a Tommy named wod consisting of AMRAP in 20 minutes of 10 x OHS and 20 abmat situps. I am now self naming a wod to add myself to the list. To concluce my 3 week wod reign I'm finishing off with a wod utilizing 3 of my favorite movements. Please note that toe touching in the knees to elbows is not allowed.

21 x 135# Thruster
21 x Knees to Elbows
63 x Double Unders
15 x 135# Thruster
15 x Knees to Elbows
45 x Double Unders
9 x 135# Thruster
9 x Knees to Elbows
27 x Double Unders

Post time to comments, there is no cutoff as wod must be finished completely even if it takes 2 hours. It may take me that long to finish.

Pick'em- Friday's WOD

It's your choice today. Oh, and I should mention that this pick'em does not involve raw eggs.

Option #1) 30 Muscleups for time.

Option #2)Complete 5 cycles for time of:
3 x 135/85 lb. Clean and Jerk, and
2 rounds of Cindy:
(5 Pull-Ups, 10 Push-ups, 15 Squats)

Post WOD and time to comments.

Rest Day

Take it easy today or make up a missed wod. Just don't jump off a cliff. Be prepared for a couple of rugged ones Friday and Saturday. I hope to send you away from my wod creation reign with some nice soreness.

Post activities to comments.

Kettle Bell Snatch

Here is something that I pulled off of Crossfit at lunch. Hopefully it gives some tips on the snatch. I sure could use this as well as a refresher. When I first started using KB's I learned the technique, and the pain and bruising went away. But over time, my method has gotten lazy.

Battered Forearm Syndrome
Tom had some old gym socks with the foot part cut off for anyone that wanted to enjoy that experience (he insisted they were clean) and showed us the wraps the gireveks use in competition. For the wildly reckless or incredibly tender, football type soft forearm pads can be used to soften the blow until the proper clean technique is mastered. It is a good idea to start with some sort of padding in order to not scare away new people who decide that kettlebell lifting causes forearm pain and injury and is to be avoided. In addition to going around the corner rather than over the top with both the snatch and the clean, it is important to absorb the shock with the legs. Don’t just let the bell, especially a heavy one, just fall onto your arm and certainly don’t stand up into the descent, instead absorb the shock with a slight knee bend just as the kettlebell lands. This becomes less and less necessary as the hitch hike hand rotation is mastered because the bell never really falls on you.

The Competition Kettlebell Swing Snatch
Jim Trench, RKC
Jim Trench, RKC won the 1st Tactical Strength Challenge, Ready to Defend! Division, held in Philadelphia, Pennsylvania. He is based out of Stamford, Connecticut where he trains clients one on one, in small groups, visits local gyms to promote KB’s sharing the value of the KB and holds private workshops for the trainers of these facilities in the proper use of the KB. He is currently enrolled in the CFA program in association with AIMR a recognized standard for ethical behavior and advises small businesses in the fitness industry via business plans, budgets, and marketing for market share. Contact Jim at JimTrench@infinite-knd.com

I picked up my first KB in February of 02 and started doing swings, cleans, and snatches. The cleans and snatches punished my forearms for a couple of weeks, and then it just clicked. The unnecessary pain I induced on my forearm stopped. No bang, no pain, it felt…pure. From that day on I never had a problem snatching any Kettlebell, including the bulldog. I did not execute my first swing snatch until the RKC Certification in September. At the certification Jeff Martone led us in a post lunch “warm up” on the final day of the certification. He did 30 snatches each arm quick jog, then 20 quick jog, and finally 10 and in the process created a new reality for me. It wasn’t that he did 30 that was impressive…but the fact that it looked like he was just getting started.

I am a trainer, my condition level sets the standard for what I expect out of the people that I train. I was in the low 20’s when he got to 30. Expectations I have for my clients never exceed my own expectations. My expectations rose. During the course Jeff said train smart not hard. This went against my philosophy in the sense of priorities, my focus is always go and keep going hard, fatigue to me, in part, is a matter of focus, technique suffers because I lose the focus to see through the fatigue, I had lost touch with the in part and made it a big part. So I had to take a step back and see how I was going. I mean, come on, the guy’s cranking snatches out like there nothing, so I contemplated the
statement…and started to critique optimal form and how proper technique equated to maximum endurance, i.e. high repetitions.

EXECUTION
• When indoors I always perform my Kettlebell exercises barefoot. Outdoors the same, weather permitting.
• Always respect the KB and the potential damage it can inflict upon you through lack of focus, awareness, and/or fatigue.
• Pick your KB up with tension in your abs to protect your back.
• Your stance must be wide enough to let the kettlebell safely pass without hitting your knees, otherwise it should be close to your comfortable stance for a maximal jump.
• The foot position should be comfortable. The knees must track your feet.
• Throughout the exercise your back must remain FLAT. THAT DOES NOT MEAN UPRIGHT. In order to keep your shins near vertical you will have to fold over at you hips while keeping your back FLAT.
• From the standing position, abs tensed, initiate the swing portion by pulling your hips back and swinging the Kettlebell through your legs attempting to maintain near vertical shins. The bell should swing somewhere between your knees and upper thigh. This is body type justified. You must find the optimal position.
• Important: efficient, controlled, power breathing. Match the breath with the exertion.
• This step is critical for success: The Swing Factor gives you momentum and loading power, the goal is to fully utilize this factor. No wasted energy. If you go too far out with the KB energy dissipates outward not upward as it should. Go too tight and you are depriving yourself of the Swing Factor. This is body type justified. You must find the optimal position.
• In this step your weight transfer goes from your heels towards your toes, your hips explode forward and up, this is not done passively but very Aggressively, and the KB is going up.
• Visualize a line moving along the centerline of your body, and always keep your energy and focus on keeping the inside of the KB along that line
• On the ascension your elbow is somewhere between 150 and 170 degrees. This is to allow for the punch out that is required at the top of the motion for a smooth landing.
• As the KB reaches the zone between your neck and your eyes, full lock out your knees and maximally contract your glutes for best explosion. If done on the 2nd floor, the force with which you drive into the ground should shake the floor and any objects in the vicinity.
• If this step is done correctly the KB should feel extremely light to weightless through this portion.
• As the KB enters eye level manipulation begins. As you are flicking your wrist execute the punch out to elbow lockout. If done properly you will know it. The flick of your wrist is a very subtle move. Your wrist should end up in the neutral position, straight line between knuckles and elbow.
• From the top position, weight on your heels, AGGRESSIVELY flick the KB back over your wrist, pulling hips back, keeping the shins as vertical as possible. Where the grip should be on the handle is body type specific. I personally have long fingers and like to catch it on my fingers for the descent.
• Same factors must be considered as on the way up. The deeper you can squat down, keeping your shins near vertical, good balance and a strong base, the longer you will go.
• Mental checklist: field of vision, hip initiation, weight on heels, back flat, one fluid motion, explode, and ENJOY!!!

http://www.crossfit.com/cf-info/KBsforCrossFitters.pdf

'Thomasina'

Yes, this is Tom in his tighty whities.

2 rounds of:
15 Pushups
15 Situps
15 Squats
15 knees to elbows
2 turkish getups
For time

Then the main course:
2 x Weighted pullup ladder
Use whatever weight you feel like using.

Post totals and weight used to comments.

'Marvin'

Primitive WOD, no equipment needed.

200 squats
200 pushups
50 un-anchored situps

Partition squats, pushups, situps as needed

Challenge!!! 'The Green Lantern'

The Lantern in his hand really is a kettlebell.

2 rounds:
10 x 70# kb snatches
100m x 70#kb waiter walk
100m farmers walk 70/53#kb
post time to comments.

then as a grand finalle:

70# swing tabata.
8 rounds of 20 seconds on 10 seconds off.
Post total reps to comments

The Funkmaster - CHALLENGE!*!*!*!*!*!*!*!*!*!*!*!*!*!*

This is the Funkmaster. It's a version of the 3 bars of death.
10-9-8-7-6-5-4-3-2-1
135# Push Press
Bodyweight + 25# Bench Press
1.5 x Bodyweight Deadlift

For Time Baby!!!!!!

'Bill'

400m Farmers Walk-70/53#kb
30 Pullups
50 Jumping Squats
70 Pushups
400m Waiter Walk-53#kb
30 Pullups
50 Jumping Squats
70 Pushups

Notes: Partition pullups, jumping squats and pushups as needed. Change arms in the waiter walk as needed.

"Fred"

-Only one way out, only one movement.

-100 knees to elbows

"Don't forget that the best gold is at the bottom of a barrel of crap"
-Randy Paulson

"Ray" or "Homer and Bizarro Homer"

Wednesday's WOD:

Ray:
5x 275# Deadlift
10x HSPU
Rest 5 minutes between sets.

or "Homer and Bizarro Homer"
10 rounds:
12 Burpees
12 Pullups
Post time to comments.

This is an either/or day, you pick your wod. I know many of you want some fast paced metcon, where I want something strength building. Ray is not for time, it's just for completion.

Big AL

Don't be afraid of this one, it's not as bad as it looks.

Tuesday's WOD "Big AL"
Low rep with rests.

5 rounds:
6x175# back squat
6x250# weighted pullups
Post time for each round.

Notes:
1)Round timing notes: Begin Each round on the 6 minute mark at follows:
1st round begins at 0:00,
2nd round begins at 6:00,
3rd round begins at 12:00,
4th round begins at 18:00,
5th round begins at 24:00

2)Squat notes: Hip socket must get below knee to be counted as a repetition.
Get some DEPTH!!! It not understanding proper depth watch: http://de.youtube.com/watch?v=k45YlFHn6xs

3)Pullup notes: Subtract your body weight from 250# to determine how much weight you add to the pullups. Examples as follows:
250#-165# body weight = 85# weighted pullup
250#-200# bw = 50# weighted pullup
250#-210# bw = 40# weighted pullup
250#-225# bw = 25# weighted pullup

4)Scoring notes: Record times per round and add up the total working time for the final score.

"Little Mookie"

Monday's WOD:
4x115# Thrusters
6x115# Power Cleans
15 Second L-Sit Hold

As many rounds as possible in 20 minutes.

Notes. The L-sit holds can be broken down into smaller sets. If it takes 3x5 second attempts, that works. Do whatever it takes to keep yourself up for 15 seconds total.

Saturday's WOD "Reggie"

Do you ever feel like nobody understands? Don't go crazy like this dude and talk to statues. Just do your daily wod and you'll feel better. Who needs medicine when you have crossfit?

Reggie:
5 rounds for time
5x255#deadlift
5x muscle up
10x ghd situps

Substitutions: 10 chest to bar pullups or regular pullups for muscle ups, regular situps for ghd situps. Just Challenge yourself as much as possible!!!! Also, consider increasing deadlifts. 255# is 80% of my max deadlift, you may want to hit 80% of your max. Remember, I'm the weakest deadlifter here.

Friday's WOD "We Are Brutha's"

Snatch 1-1-1-1-1-1-1
Post load to comments.

After snatch routine do a tabata of your choice. Choose pushup, situp, squat, pullup, swing, running or any other movement you think that you need work on. I will be doing a squat tabata as my legs need major work. Post what tabata was performed as well as the reps per set.

WOD "Naylors Alley"

I changed the title because I realized that I would be causing B A to cuss in his head again. The title "naylors alley" is because this is one of these wods that is easy for him and is completely hard for the rest of us, me especially.


This kind of heat is what my legs and back feel like after completion of this wod.


7 rounds for time:
3x155#squat cleans
25x sit ups or 10x knees to elbows or 10x ghd sit ups you pick

wednesday's wod

foundation time baby.



warm up:
6 turkish getups with 70#kb or 10 turkish getups w/53#kb

good old deadlifts.
5x3
post weight to comments

"everybody want to be a bodybuilder, but nobody want to lift this heavy @*$ weight."
-Ronnie Coleman.

Tuesday's WOD: "The Raw Egg Clause"

The Ant is hammered.



To all my minions:

The Ant is imposing a mandantory day off for himself as lingering effects from busting his hump on saturday have caught up to him. Do not worry, minions, he has no injuries, just fatigue. The ant will come back in full strength and vigor on wednesday. Minions, you may also take a day off, but beware, there is a clause.

There are 2 choices for Tuesday's wod. 1)Rest day. or 2)You may make up a wod that was missed from last week. The chunky monkey posted many nice wods that were not finished by many of us in the preceeding week. Please post what wod was completed.






Now for the clause: If the day off option is chosen then at least one raw egg must be eaten. Yes, that is the catch, take a day off and raw egg eating must be observed. A minimum of one raw egg must be consumed. The more raw eggs that you consume, the more of a man you are. Yes, your manhood is at stake. If you're worried about raw eggs go and get some organic eggs, you'll be fine, I know you'll be fine because Rocky Balboa consumed raw eggs and he beat Clubber Lang.

Also note that this will be the only day off during this week.

monday's wod "timberb"

it's time to lay another one down, nothing special with this one, just an average metcon that works the shoulders and back.

5 rounds.
21 shoulder press 75#
21 70#kb swings

for viewing pleasure unrelated to today's wod:
http://www.youtube.com/watch?v=BEhZBDH3NZo
http://www.youtube.com/watch?v=RPsDDr0n9AE
http://www.youtube.com/watch?v=kOE7dKz6nY0

Saturday - 10112008

Five rounds for time of:

7 x Deadlift
10 x Ring Dip

Post load and time to comments.

Link: http://www.crossfit.com/mt-archive2/001135.html

"America was founded by men who understood that the threat of domestic tyranny is as great as any threat from abroad. If we want to be worthy of their legacy, we must resist the rush toward ever-increasing state control of our society. Otherwise, our own government will become a greater threat to our freedoms than any foreign terrorist."
- Ron Paul

Friday - 10102008

"Rise and Shine!"

For time:

400m Run
50 x Squats
400m Run
40 x Sit-ups
400m Run
30 x Push-ups
400m Run
20 x 45lb Thrusters
400m Run
10 x 70lb KB swings (10 each arm)

Post time to comments.

"What's the good of your stars and trees, your sunrise and the wind, if they do not enter into our lives daily?"
- E.J. Forster

Thursday - 10092008

Rest Day

Wednesday - 10082008

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
15 Ring Dips
15 Knee-to-Elbows

"Even though I seek perfection, I wear my scars with pride"

Tuesday - 10072008

Journey to He!!

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

(PS - That nice view at about 1:00 is very similar to the clothes you'd see Jake and Berb sporting these days).

"Accomplishments will prove to be a journey, not a destination."

- Dwight D. Eisenhower

Monday - 10062008

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

I know some of you have some time constraints, so do as much as you can in 20:00 if/as needed.

"I am rather inclined to silence, and whether that be wise or not, it is at least more unusual nowadays to find a man who can hold his tongue than to find one who cannot."
- Abraham Lincoln

Saturday - 10042008

6 rounds for time:
Run 400m
Rest 2:00

"It's unnatural for people to run around the city streets unless they are thieves or victims. It makes people nervous to see someone running. I know that when I see someone running on my street, my instincts tell me to let the dog go after him."
- Mike Royko

Friday - 10032008

135lb Clean & Jerk ladder x 2

Same thing as a pull-up ladder, except with CJ's. With a continuously running clock, do (1) 135lb Clean & Jerk the first minute, (2) 135lb Clean & Jerks the second minute, (3) the third and so on until the clock runs out on you.

Then, take a 0:02:00 minute rest and restart the ladder all over again.

"I think my new thing will be to try to be a really happy guy. I'll just walk around being real happy until some jerk says something stupid to me."
- Jack Handy

Thursday - Rest Day

Rest Up Chunky Monkey followers.