2009 June Archive - CrossFit Tribe

Jun 30, 2009 104

push, pull and clean FOR TIME…

7 rounds for time of:

3 Handstand Push Ups
5 Power Cleans 185 lbs
7 Pull Ups (Chest To Bar)

Post times to comments.

Jun 29, 2009 100

Two rounds of:

Right arm barbell push-press 12 reps Left arm deadlift 12 reps

Run 800 meters

Left arm barbell push-press 12 reps

Right arm deadlift 12 reps

Run 800 meter

Ahhh the beauty of the one-arm workout. So simple! So hard. That’s CrossFit, eh?

“I’m not trying to tell anyone to quit their gym. The issue isn’t the gym, it’s the whole direction of the fitness industry. Everyone is trying to find a niche, so authors and personal trainers are doing their best to “get a name.” Now, there’s nothing wrong with that idea. The problem comes when an athlete gets so caught up in gadgets, rep cadence, foot placement, and all the rest that they miss the big picture.

Certainly, part of the big picture is to “Go Hard, Go Heavy, and Go Home,” or whatever is on your T-shirt, but the other thing that’s often missed is this: you need to give an exercise, a lift, a training program, a supplement, or a diet some time to work.”

-Dan John, in this awesome article entitled One Dumbbell Workout.

Would completely encourage you guys to read ANYTHING by Dan John. It’s training writing at its most helpful.

WELCOME, OMAR!

Scores for the day, folks (minus the 12p session):

Jun 28, 2009 81

Strength in numbers.

Complete the following in two-person teams, with one person working at a time:

40 Clean & Jerk (95lb)
60 Box Jump (20″)
80 KB Swing (24k)
100 Pull-up
120 Push-up
400m Run (both teammates do run at one time)

Jun 26, 2009 76

Also – check out the Jaws Youth Fund Fitness Festival (supporters of Steve’s Club) with the rest of us at the Tribe on Sunday! Click here for more info!

A van leaves the Tribe at 5am sharp this Sunday! Let us know if you’ll be there!

Jun 26, 2009 85

Can you jerk what you clean?

Clean and Jerk : 1-1-1-1-1

2 rounds of “Helen”:

400m Run

21 KB Swings

12 Pullups

“It is not the same to talk of bulls, as to be in the bullring.” -Spanish Proverb.

Jun 25, 2009 Comments Off

Deadifts. Bench Press. Pullups.

Deadlift, 3×3

Complete 3 rounds (no time component)
Max Bench Press
Max Pull-ups

Jun 24, 2009 106

Erin’s Return!

Push Jerk, 5×5

2 rounds for time:
95 pound squat clean, 30 reps
30 Pull-ups
Run 400 meters

After a much needed vacation, Erin is back to tear shit up again!

Jun 23, 2009 31

Overhead Squat , 5×3

2 Rounds for time:
12 Power Clean (M=65lb/W=45lb)
12 L-Hold Pull up
12 Split Jerk (M=65lb/W=45lb)
12 Knees to Elbows
12 Thruster (M=65lb/W=45lb)

Jun 22, 2009 89

A tribe of CrossFitters take down a bear!

“Team Bear Complex”

This WOD is done by a two man/woman team.

5 Rounds, 7 sets of the following sequence, followed by 400m:

Power Clean 135#/95#
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.

Notes: When one man is doing the complex, the other is on the run. The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip.

Now meet some of the huntsmen…

and a few of the huntswomen…

“However, we must realize that our genome has not had time to adjust to all that is available. We are truly Fred Flintstones living in a George Jetson world. In the realm of diet, the evidence that we should eat within the paradigm of the hunter-gatherer model, and that we should avoid grain-based/agricultural products, is overwhelming. With regard to exercise, we evolved with a requirement for intense intermittent exercise and fairly high activity levels (though not steady state).

However, I think a lot of people make the mistake of romantic idealism when it comes to working out…thinking it is intrinsically better to lift a rock, than a barbell, or work out on a well-designed exercise machine. We see this in the movies…Rocky works out with an ox-cart filled with rocks, the evil Russian is on a Nautilus machine. If we understand some of the mechanisms that stimulate muscular improvement and can bring them about in a safer and more efficient way, we should do so. Like I tell my clients…I advocate a Fred Flintstone diet and a George Jetson workout.