Go big or go home

Max. pull-ups

Work up to max. deadlift (try for 1.5 x body weight)
3, 3, 3, 3, 3

Practice the clean without doing a clean

21, 15 and 9 reps for time:

Sumo High Pull Dead Lift
Box Jump
Push Press

Nice Warm Up

Alternating Kettlebell Swing and Wall Ball

1 reps on minute 1
2 reps on minute 2
3 reps on minute 3
etc.
up to 20 minutes

See The CrossFit excercises page to see how these movements should performed.

Simple Strength Test

10 Clean and Jerks

Yes, all in a row with no rest. Try for body weight if you are feelin' froggy.

Thankful

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Post Workout

The Unofficial Turkey Trot was blessed with great people, great weather and amazing views of the bay. Thanks to Patrick, Ryan, Dan and Jason for a great morning! Look for more unofficial, uncertified, unsanctified events at Edgewood Park.

Unofficial Turkey Trot

Meet at Edgewood Park at 9:00 am. We will do a lap of Sylvan Trail slowly as a group with some stretching. Then the actual Turkey Trot will be one lap of Sylvan Trail followed by 10 burpees, 20 table jumps, 30 push-ups, 40 squats and 50 sit-ups.

Hope to see you there!

Park description and directions

Got Grip???

We did a workout from the CrossFit site because it looked so fun ;-).

For time:
Deadlift, 15 reps
Rope climb, 5 ascents
Deadlift, 12 reps
Rope climb, 4 ascents
Deadlift, 9 reps
Rope climb, 3 ascents
Deadlift, 6 reps
Rope climb, 2 ascents
Deadlift, 3 reps
Rope climb, 1 ascent

Strong Pull-Ups

WOD: 5 rounds of:
4 Weighted Pull-Ups (scale with hangs or negatives)
4 Weighted Dips (scale with hangs or negatives)

Rest up to 3 minutes between rounds

Thanksgiving Day Workouts

There are plenty of Thanksgiving morning workouts.

CrossFit Oakland has a FREE community workout. Not sure where it is but I am sure they will post something.

Check out Diablo CrossFit's Unofficial Turkey Trot. Looks like fun but it starts at 7 am. Ouch!

Finally, Peninsula CrossFit is having an Unofficial (and FREE) Turkey Trot as well. We will be meeting at Edgewood Park in Redwood City just off 280 (park description and directions). Meeting time and workout details will be posted tomorrow.

So simple, so painful, so CrossFit.

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Ryan, making the butterflies fly in formation.

WOD: Helen
3 rounds for time:

400 M run
21 Kettlebell swings
12 Pull-ups

Happy Birthday Jason!

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Jason squating 90 Kg.

WOD:
5 sets of 5 Front Squats (increasing weight each set)

Focus on Core Movements

Many people know CrossFit as the "dangerous" workout (because of the intesity) or possibly even because of the different modalities (sledgehammer swings, Kettlebells, tire flips, etc.); however, the bulk of what we do at CrossFit is learning to perform basic, core movements correctly. The core movements we focus on are:

Body weight:
Sit-ups, Pull-ups, Push-ups, Dips, and Squat

Weighted:
Deadlift, Front Squat, Overhead Squat, Sumo Deadlift High Pull, Power Clean, Shoulder Press, Push Press, and Push Jerk.

WOD:
3 rounds (21, 15 and 9 reps) for time:
Sumo Deadlift High Pull (with Kettlebell)
Push Press

Special Sunday Workout

This is a version of the first CrossFit work I did back when Greg and Lauren were in a single bay (not the double bay they are in now):

7 rounds for time:

Rope Climb
5 Pull-ups
5 Dips
5 Push-ups
10 Sit-ups
10 Good Mornings

No Class Saturday

No class Saturday but we are having a special class on Sunday at 11am. Hope to see you there.

Favorite Workout

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Dan showing off his front squat form.

WOD
5 rounds for time of:
8 x Overhead Squat
400 Meter run

Anonymous Challenges

Apparently, I have either been challenged or, possibly, reminded of my own smack-talk. Here it is in electrons: 45 pull-ups on 2/4/2007. Any other takers? The rules: can't touch the ground, can't let go of the bar with both hands.

Painstorm XIX

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Painstormin' with Dan and Jason

A global Internet workout with Brand X, CrossFit Central Scotland and
CrossFit Santa Cruz

With a 75# bar, as many rounds can you complete in 40 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats

Learning New Skills

In Coach Glassman's World-Class Fitness in 100 Words, he says to learn new sports [skills] regularly. Check out this video of Jason on his second try of flipping a kettlebell. He was inspired by the CrossFit Oakland video. Oh yeah, don't challenge this young man to a push-up duel, he just might do his round with one-arm!

Yes, you can try this at home, just watch your toes. Stay tuned for the 24 kg 'bell next week!

Jason kettlebell swing.

Striking Work Out

10 punches (10 right then 10 left)
10 Burpees with mule kick
10 body weight (bw) back squats

10 kicks (side or front but 10 right then 10 left)
10 Burpees with mule kick
10 bw back squats

10 punches (10 right then 10 left)
10 Lateral burpees over hurdle
10 bw back squats

Five by Five

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The Crew hittin' hard on a Wednesday night.

A personal favorite.

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

If you can, increase the load each round. Rest as necessary between rounds.

Check out the CrossFit video of this workout.