CrossFit Tribe

“The Last Ascent”

5-10-15

Squat
Supine Ring Row

Beautiful work!

EEeeyeah. Jenna REALLY likes how she feels after Cindy.

5 Rounds for time of:

15 Wallballs
15 Pullups

YAY JENNA.

YAY MIKE.

YAY WINDOWS NOT BREAKING! (YET)

Warren will pounce, I think.

WELCOME, JESS! : gettin’ some during the 7 o’clock hour!

Sparkly 12:30 Hour:

4 rounds for time of:

250m Row
10 Jumping Pullups
10 Squats

Welcome back, Patrice!

And our monotonous 6p, 7p, and 930a hour:

“CINDY”

AMRAP in 20 min of:

5 pullups
10 pushups
15 squats

It’s a CLASSIC, folks. And we saw PRs across the board. BEAUTIFUL WORK.

Sorry. You have to kip like this to get 22 rounds +


Justin to Jason: “See you’re basically DONE when you hit 5 minutes…”
WELCOME, JASON! )

Ain’t nothin’ like a deep pushup to get your day started off right!

Food for thought: “Moderation is for sissies.” – Dan John

Hey, folks! Here’s our bright and shiny new schedule.

(Click on the picture to view a larger image.)

Also… BRING $25 tonight for an OFFICIAL CROSSFIT TRIBE sweatshirt!

And… SIGN UP (on the blackboard!) FOR ROCK CLIMBING or you won’t be able to go!

And… Check out this word from Parth Shah at StraighttotheBar.com.

“The key to effective workouts is not to get angry each time, just because that one time you were angry and had a good workout. The key is to clear your mind. To realize where you are the moment, and what you are doing. You are in a gym/park/home gym, and you’re about to do pullups/deadlifts/run. You need to close your eyes, just sit or stand there, take a few deep breaths, and focus on the present moment.” – Parth Shah

Musing over the relative time of 10s in “Cindy” and 10s in a Tabata.

In the end the kipping pullup is all about learning to use your hips to kick up toward the bar. Don’t just kick your legs! Open your hips up like Doug is at the top of his pullup.

Doug got 11 very legit rounds of Cindy in today. CROSSPHAT. Heh.

Everyone loves Cindy: Welcome Olivia!

Sam got 16 rounds and 7 pushups of Cindy done. Look out, world!

Strength is beautiful.

Alyson’s gunning for a deadhang pullup soon enough – my money’s definitely on Sarah S. though to get one any day now though. She came in today and ALMOST got one. Soon enough, Sarah!

And I’m also sure that Alycia will be giving me a run for my money on deadhangs soon! She got 10 x 2 in this past week at her globo!

Pat and Justin had a kind of jump-off…

Sunday Jumping and Some Things from Erin Davidson on Vimeo.

We’re also very happy to welcome the likes of Bill Fox into our humble home. Learn all you can from this guy, folks! He knows his stuff!

LASTLY, check out our new hours and new recipes!

“Man Overboard”

While one person rows 500m complete AMRAP of one of the five movements. The madness ends when everyone has rowed at least one 500m.

Sumo Deadlift High Pull (55lbs. for ladies, 75lbs. for guys)
Box Jump
Push Press (45lbs. for ladies, 75lbs. for guys)
Wall Ball (10lb. ball for ladies, 18lb. for guys)
Burpees

Somewhere in the middle of this Alyson managed to row a 2:09 500m. That’s FLYING. Er, swimming? Here she is looking just a tad bit spent…but happy (take note, all you fearful newbies!)

SOME THINGS I WANT TO SAY:

1. Come to Open Gym tomorrow from 12-5p!

2. Order your Crossfit Tribe sweatshirt for $25 ASAP. Email us at crossfittribe@gmail.com to place an order and bring in your money the next time. Or just shoot us a text or voicemail!

3. If you haven’t put your name up on the board for rock climbing next weekend (Nov 22, meet at the gym by 9am – climb till 1p, pay $15)…PLEASE SIGN UP!

Mike and Sam hit up…

“FIGHT GONE BAD”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. There are 3 rounds.

Officially, the stations are:

Wall-ball: � 18lb ball, 14lb. for women, 10 ft target. (Reps)
Sumo deadlift high-pull: 75lbs. for men, 55lbs. for women (Reps)
Box Jump: �18″� box (Reps)
Push-press: 75lbs. for men, 55lbs. for women (Reps)
Row: (Calories)

The clock does not reset or stop between exercises. On call of �rotate�, the athlete/s must move to next station immediately for good score. One point is given for each rep or calorie.

Adam got in a high quality warmup before completing a lightning fast “Josh” (6:54 with kipped pullups and 95lbs.)

Bruiser is Mike’s oh-so-fit miniature bull terrier.

I can tell Bruiser’s really into myofascial release.

I’m not sure if this moment of ooey-gooey love helped Sam’s Deadlift or not.

I’m thinking official Crossfit Tribe mascot?

A Tale of Two: Denise and Dennis

Denise’s Dad is Crossfitting! If you’ve got a parent or friend that you think could appreciate the good stuff you’ve received from the Tribe, please let us know! We’ve decided to include a session especially devoted to these folks every Thursday at 3:30p.

Today’s 3:30p WOD:

AMRAP in 1 minute of each movement:

Squat
Jumping Ring Pullup
Medball Thruster
20m Farmer’s Walk

REST as needed and follow with one more effort toward completing just as many reps as you did in each movement above without stopping.

Dennis completed all his movements and added only 40s to his overall time!

Today’s 6 p.m. WOD:

“Josh”

21 OH Squats
42 Pullups
15 OH Squats
30 Pullups
9 OH Squats
18 Pullups

SSG Joshua Hager, United States Army, was killed Thursday February 22 in Ar Ramadi, Iraq.

Find out more about Josh here.

ANNIE DOES JOSH

It’s the little things that matter: Tracy and Alyson review good clean technique with the help of Steve before attempting to clean with loads.

Squat Clean

5-4-3-2-1-1-1-1

L-Sit Hold Practice off of Parallettes

Alyson squat cleaned 105 twice. She is now officially scarily good at Crossfit.

Er, why aren’t you signed up to come rock climbing? Cost will be $15 per person to climb for many, many hours and we will be going to McCrossen’s during the evening hours to visit RACHEL who works there (in Tabata intervals, of course).

AND – expect to hear from us about Crossfit Tribe sweatshirts. We’re ordering some to be delivered within 2 weeks. They’ll be $25 each and worth their weight in gold. People will bow at your feet upon your sporting of them, I promise. They may even rip them off your backs due to innate primal urges for awesomeness. I even heard Barack Obama wants one!

Push Presses and Tabata Squats on Tuesday from Erin Davidson on Vimeo.

PUSH PRESS

Work up to a 5 rep max.

TABATA SQUATS

Try not to die.