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CROSSFIT SUFFOLK ** Forging Elite Fitness
Skill Development and Make Up WOD
SESSIONS AT 9AM AND 10AM TODAY******
Congratulations to Kevin! Kevin is 16 years old and had the second
best time in yesterday's WOD-19:15! Kevin was only bested by....
....."The Phenom", Larry who crushed the WOD in 16:34!
Larry went on to do some other work like Overhead squatting
the Slosh pipe!
CROSSFIT SUFFOLK ** Forging Elite Fitness
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Check out the exercise videos from CrossFit.com. Note the distinctions between each of the extension (hip-back, back and hip) exercises.
Hip Back Extension...[wmv]
Back Extension, Hip Extension, Hip-back Extension...[ wmv]
****Saturday's sessions are 9am-10am and 10am-11pm******
From the NY Times: The article implies that pro ball players are training differently, modifying their diet and not taking steroids. The message is you don't have to have a heavy weight, body builder physique in order to be a good baseball player.
Interestingly enough it seems the top level CrossFitters are the males who weigh around 180 lbs. with some exceptions. This is a casual observation and not something we looked into in depth.
Performance still comes down to focus, how one trains, nutrition and mindset and not how large or not large you are.
CROSSFIT SUFFOLK ** Forging Elite Fitness
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 040613.
Some find lifting to be an intense experience...not Joe..
to Joe it's rather relaxing.
Commentary and facts from various studies dispelling common myths in training. Great stuff!
CROSSFIT SUFFOLK ** Forging Elite Fitness
Skill Development and Make Up WOD
Larry, sitting with Devin and Jane, back from his world-
wind tour of Japan and Hong Kong . In the first leg of his trip he had no
access to equipment, but worked out anyway. It wasn't until Hong Kong
that he found a gym. To make up for it he did four WODs in one day,
including a new PR in "Grace". Back home last night he did yesterday's
WOD, as Rx'd, in 12:30! If all that isn't enough....Larry happened to be
in the gym, in Hong Kong, with a local who was Crossfitting!
Hector doesn't just wear the t-shirt...he lives the code!
Not only did Patrick show up with a beret......
....he demonstrates only a strong man would wear one during a workout!
CROSSFIT SUFFOLK ** Forging Elite Fitness
For time:
Sumo Deadlift high Pull, 50 reps (45#/30#)
115 pound Push press, 21 reps
SDHP, 50 reps
115 pound Push press, 18 reps
SDHP, 50 reps
115 pound Push press, 15 reps
SDHP, 50 reps
115 pound Push press, 12 reps
Post time to comments.
Some have asked about the possibility of "overtraining". Overtraining is usually not the actual problem. Feeling constantly "burnt out" is usually from a combination of lack of quality rest and lack of proper nutrition. "Quality rest" doesn't mean days off in between workouts. It means a period of sleep that is long enough and deep enough to promote recovery and proper function. This will mean different lengths of time fo different people, but generally it's 7-9 hours a night.
Without going into all the aspects of proper sleep and nutrition suffice is to say that poor sleep or a lack of sleep and a lousy nutrition plan is a recipe for less than optimal performance and an increased chance of feeling tired or sluggish all the time. It's also an invitation for lowering immunity and getting injured.
Consider the athletes or laborers who workout or do hard physical work for hours every day. They don't usually receive overuse injuries or "overtrain". Their coaches or bosses don't tell them to take every other day off to recover.
We're not isolating small muscle groups and exhausting them. We do whole body workouts. Eat the right foods in the right proportions. Stay hydrated. Get proper sleep.
You'll be fine.
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Please be sure to check the schedule for Saturday changes. While the schedule is consistent during the week the hours may vary slightly on Saturdays.
CROSSFIT SUFFOLK ** Forging Elite Fitness
Front squat 3-3-3-3-3 reps
Post loads to comments.
From T-Nation.com: Article includes excellent commentary about the myth of overtraining and tips on improving recovery. The article also recommends supplements sold on T-Nation.com We have no experience with any of the products mentioned and have no opinion on them either way:
CROSSFIT SUFFOLK ** Forging Elite Fitness
***SESSIONS AT 9am-10am and 10am-11am TODAY!!**
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Compare to 080205.
Melissa a few sets prior to a new PR on the squat clean....
..... completely flips out!
From Staleytraining.com, by Charles Staley. I just commented about this very topic last week. Read what Coach Staley has to say: The Truth About Women and Pull Ups
CROSSFIT SUFFOLK ** Forging Elite Fitness
Skill Development and Make Up WOD
**Saturday's schedule, 2/21/09, is:
9am-10am
10am-11am
Each session will start at the top of the hour and end after 1 hour. We're shutting down at 11:05am. Be advised!
The "Scientist" always has a leg up on his workouts
"Death by Pull Up"...Brian did 19 rounds and 12 pull ups, Devin did 20
rounds! That's 202 and 210 pull ups each in 20 minutes!!
Brian took it upon himself to "christen" the pull up bars
CROSSFIT SUFFOLK ** Forging Elite Fitness
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
Post time to comments.
Compare to 071028.
