Pull-up practice

One of the hardest movements we do is the pull-up; however, nothing says "fitness" like a set of 10 pull-ups. Looking for a goal? How about 10 pull-ups by Jan. 10. or 31 pull-ups on Dec. 31?

Eva T's kipping progresion

Pull-ups CrossFit Journal article (free)

CrossFit Journal Issue 32 ($5.00)
The Kipping Pull-up - A Soldier’s Perspective on Fitness - Kippers and Swingers

Final day of the Skeleton Challenge

Warm-up and cool-down 1000 meters each

For time, 10 rounds of:
500 easy/100 meters hard
no stopping between rounds

(Total: 8000 meters)

Long row to hoe

Row 10K meters

Full House

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Satuday morning crew gettin' busy

Do as many rounds as you can in 10 minutes:

Cindy:
5 Pullups
10 Pushups
15 Squats

Pair workout (a.k.a. one round too many)

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Dan and Jason starting the second round.

While the first person performs as many reps as possible of the given excercise, the second partner rows. Partners switch after the rowing is done.

Warm-up and cool-down 1000 meters each

2 rounds for time of:
250 meters/pullups
250 meters/situps
250 meters/pushups
250 meters/dumbbell thrusters
250 meters/good mornings

(Total: 4500 meters)

Vo2 Max workout

500 meters warm up and cool down

3 x 1000 meters hard
Rest at least 3 min. between each round

(Total: 4000 meters)

Time Check

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Workout of the Day:
800 meters warm-up
200 meters hard
2 min. rest
500 meters hard
3 min rest
1000 meters hard
3 min rest
2000 meters hard
rest
500 meters cool down

(5000 meters total)

Bust out some abs/core excercises to finish.

Skeleton Crew

Row at least 31,000 meters between Oct 25 and Oct 31, log all the meters in your online logbook on the Concept 2 website (when you sign up, make sure to mark Peninsula CrossFit as your affiliate). At the end of the challenge, you'll receive a link on your logbook challenges page to be able to order this T-shirt from www.zazzle.com.

More info

The Terminator is back!

Thanks to Steve Kenyon at Sports Specific Training in Rocklin for this one. Videos are given but slide shows are avaiable on the CrossFit Excercises page. Use the same weight for thrusters, hang power cleans, front squats and push presses. Use half that weight for the kettlebell swings.

10 Thusters (video-wmv)
20 Hang Power Cleans (video-wmv)
30 Front Squats
40 Kettlebell Swing (video-wmv)
50 Push Presses (video-wmv)
60 Box Jumps (video-wmv)
70 Pull-ups (13 MB video-wmv)
80 Push-ups
90 Squats (video-wmv)
100 Sit-ups

Happy Birthday Whitney!

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Whitney was a lot higher than this but I was slow on the draw.

Tabata This

Workout of the Day:
Tabata Protocol

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Slow, fast, repeat

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Dan showing nice arm swing and Jason showing perfect extension on top of the box.

Workout of the Day:
5 rounds for time:
10 x Snatch-grip Deadlift
15 x Box Jump (16 in. or 20. in)

Team Workout

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Lori, visiting from CrossFit San Jose, showing off some sweet pushups.

Workout of the Day:
Stolen without pity or remorse from the CrossFit Journal.

In teams of 3, 5 rounds of
10 Squat Cleans with either 60 lb sand bag or appropriate dumbells
20 pushups
rest while others are finishing movements

Each team member must finish all movements before moving to the next round.

Snow season is just around the corner

General w/u:
3 rounds of 10 reps each
Pull-ups
Dips
Pushups
OHS
Good Morning
Situps

WOD:
100 M Lunges
800 M Run
100 Squats

Focus on Form

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Jason start and finish for thruster. Notice the finish position is slightly behind the head, similar to the OHS.

General w/u:
Med. Ball Toss
Med. Ball Star

Specific w/u:
KB Sumo HIGH_Pull DL 12 x 3

WOD:
3 rounds for time:
Row 500 M
25 Thrusters 20 kg

ME Day with Squats and Push Jerk

General W/U:
Medicine Ball toss
3 x 21 Wall Ball

Specific W/U:
Schmitz Bar Drills

WOD:
6 x 3 Back Squats
5 x 3 Push Jerk

Dan getting ready for his max effort.

Halloween Rowing Challenge

Halloween is fast approaching and Concept 2 invites you to earn your Halloween treats by participating in their 4th Annual Skeleton Crew Challenge.

All you need to do is row 31,000 meters between Wednesday, October 25 and Halloween (Tuesday, October 31). The meters can be rowed over several workouts or all at once - that's up to you. After you row the 31,000 meters, you will told about various prizes available for download.

More information at http://www.concept2.com/skeletoncrew

Where's The Cardio?

Couldn't get a picture of this one unfortunately, you'll just have to trust that there was some strength training _and_ cardio involved.

General Warm-up:
Shoulder Stretch and Barbell warm-ups

Specific Warm-up:
2 laps around the block teams of 3, with a team of 2 doing the work and one resting. Work load changes every 1 minute:
800 meters pair run with punching bag
800 meters run with 60 lb sand bag or 20 lb ball

Next Workout

The next workout is Saturday at the gym 9am. See you then.

Modified blender/chipper

General Warm-up:
Medicine Ball Star

Specific Warm-up (2 tiems):
Double unders (x5)
Jumping pull-ups (x10)
Jumping dips (x15)
Ball slams (x20)
Situps (x25)

One round for time of:
15 ft. Rope climb, 3 ascents
DB Power cleans, 21 reps
Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders

Snatch and Row

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Dan and Jason getting a good warm-up

General W/U:
3 x 21 KB Swings

Specific W/U:
Schmitz Bar Drills

WOD:
Complete three rounds for time of:
95 pound Hang Power snatch, 21 reps
Run 400 meters

Jason Power Snatching 40 Kg
Dan and Jason Power KB Swings

Diane Visits

Warm-up
Modified CrossFit w/u
Farmers Walk
Waiters Walk
Pull-ups
Dips

WOD:
Diane - 21, 15, 9
225 Deadlift
Handstand Push-ups

Prostate Cancer Fundraiser and Open House part 3

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The crew after the workout and before lunch, good times.

Prostate Cancer Fundraiser and Open House part 2

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Jason gets busy during the rowing segment of FGB while Naomi counts.

WOD:
Readers choice, 10K run or go shopping with friends and family at Santana Row...



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Mio, Tracy, Whitney and Honey, guess which workout they chose?