Fighting gravity

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This week we work on getting weight to our chest with some pullng and pushing with our arms but, mostly, using our legs.
Monday: Squats and rope climbs
Tuesday: Clean, front squat and jerk
Wednesday: Hang squat clean and push-ups
Thursday: “Elizabeth” Clean and ring dips
Friday: The kipping pull-up
Saturday: Free workout at Stanford track

Getting off the ground

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Classes start Wednesday morning!

This week we work on getting weight off the ground correctly. In the CrossFit Journal article titled "What is Fitness" coach Glassman states: "The question regularly arises as to the applicability of a regimen like CrossFit’s to older and deconditioned or detrained populations. The needs of an Olympic athlete and our grandparents differ by degree not kind. One is looking for functional dominance the other for functional competence. Competence and dominance manifest through identical physiological mechanisms."

Weight appropriate to individuals:

We: Modified Kelly - 3 x (Run 400 m, 30 Box jumps, 30 Thrusters)
Th: Tabata This - 20 sec. activity/10 sec. rest x 4 x(Pullup, Situp, Pushup, Squat)
Fr: Modified Diane - 21, 15, 9 x (Deadlift, Push Press)
Sa: Meet at Mad Dawg Fitness for a suprise

Modified Fight Gone Bad

Three rounds of:
Ring Rows
Thrusters (20 lbs)
Sumo High-Pull Deadlifts (1.5 Pood kettlebell)
Box Jumps (20 in box)
Push Press (40 kg)



Naomi loosening up with a few squats post work day.

Work Day a success!

Three generations got together to build the first batch of parallettes. We did a little workout too.