Prostate Cancer Fundraiser and Open House

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Hallie counts for Patrick during the Fight Gone Bad workout.

Fight Gone Bad:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

43rd Golden West Open

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Please join Peninsula CrossFit members at the 43rd Golden West Open at Lincoln HS in San Francisco. The meet is open to all USAW Members, but you can register at the meet. USA Weightlifting rules apply. You must compete in one piece lifting suit. Most of the time, you can buy a lifting suit there for $20 or so.

While these meets are official, they are very friendly and fun and a good max effort day!

More information.

Come out and play

7:00 pm workout

Warm-up
Snatch balance with dowl and empty bar
5 x Sprint final straight of 400 m loop

WOD:
"Sindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Ring Push-ups
15 Overhead Squats with dowl

Harder than you think

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7:00 pm workout

Warm-up
Practice rack postion
CrossFit Warm-up

WOD:
For as long as you can last or until 20 minutes.
1 kettlebell swing in the first minute
2 kettlebell swings in the second minute
3 kettlebell swings in the third minute
etc.

You can use a dumbell if you don't have kettlebell.
Use a weight that is lighter than you would use in a standard WOD. For instance, if you can do 3 x 21 with 16 Kg (35 lb), use 12 Kg (26 lb).

Use the earlier rounds to perfect your technique.

Quick and Dirty

7:00 pm workout

Warm-up
Shoulder stretch and overhead squats with wooden dowl
Max Pull-ups (do a set of 5 to warm-up)
WOD:
3 rounds for time:
1000 meter row
10 barbell thrusters 40 KG or 95 lbs

Prostate Cancer Fundraiser and Open House

Please join us Saturday, September 30 for CrossFit Fight Gone Bad Fundraiser benefiting the Prostate Cancer Foundation. Help all the CrossFit Affiliates across the country reach our $100,000 goal.

The workout starts at 10:00 am and the open house starts at 11:00 am or after the workout. Please join us for a healthy (except the dessert ;-)) lunch.

Here is the workout:
Four classes of participants will be scored:

Class A: Standard Men = 75 lb Push press and Sumo Dead Lift High Pull, 20 lb Wall Ball and 20” Box Jump, and Concept 2 rowing machine.

Class B: Modified Men/Standard Women = 55 lb Push press and Sumo Dead Lift High Pull, 14 lb Wall Ball, 20” Box Jump, and Concept 2 rowing machine.

Class C: Intermediate = 35 lb Push press and Sumo Dead Lift High Pull, 8 lb Wall Ball and 20” Box Jump (step ups are okay), and Concept 2 rowing machine.

Class D: Beginner/Kids = 15 lb Push press and Sumo Dead Lift High Pull, 4 lb Wall Ball (can be lowered 2’ from standard height), 10” Box Jump, and Concept 2 rowing machine.

Three rounds will be scored, with one minute of rest between each round.

Scoring: 1 point for each rep for the lifting movements and 1 point for each calorie on the Concept 2 rowing machine.

Here is a video, so you can see what to expect.

For the official Rules of Engagement, see BayAreaCrossFit.com

Power Running

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We've talked about how running and strength training seem to be diametrically opposed, but given the recent postings on the crossfit site for the powerrunning.com articles it is clear that there is a connection.

Check this article out regarding a possible correlation between maximum strength and its relationship to endurance.

Imogene Pass Run

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Here is a view of the first turn onto the Imogene Pass Run in Ouray, Colorado. This was the first year in 33 years that the course didn't go over the pass into Telluride. There was about a foot of snow on the Telluride side so the run went up to Upper Camp Bird and then was re-routed back to Ouray. The new route was 15.25 miles and about 3400 feet elevation gain (starting at 7810' up to 11,235'). Good Times!

Old Man Black Box Recovery

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If you are over the age of 40, you know that doing CrossFit workouts, or any hard workout, can require active recovery i.e. you actually have to do something or several things to recover quickly. Above, I show what I use after a long training run in the hills.

First of all, I have noticed that diet is becoming increasingly important. Check out The Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance. I take a vitamin supplement and fish oil. In addition, I refuel after long workouts with Accelerade. Finally, after a hard run in the hills, I have been icing down to help prevent inflammation. I fill a garbage can with 20 lb bag of ice and water and soak my legs in it for 20 minutes. I wear a long sleeve top, a vest, jacket, hat and neoprene booties over my feet while I am soaking. I don't sweat at all sitting the sun with all that clothes on and my feet in ice water. The booties are critical because your toes get painfully cold and can prevent you from staying in long enough to reduce inflammation.

For more information on the Old Man Black Box this entry refers to, check out issue 17 of the Performance Menu. For more information on diet, nutrition and supplements, check out the CrossFit Message Board in addition to the Performance Menu.