2009 September Archive - CrossFit Tribe

Sep 24, 2009 73

Pick the bar up. And stand up.

Deadlift 1-1-1-1-1

followed by:

1/2 Tabata Push Press – 4 rounds AMRAP
(20 secs of work/10 secs of rest).

Pick the bar up. More specifically, stay on the heels,
shoulders start over the bar, lean back, and stand up.

If you haven’t yet registered for Fight Gone Bad on Sunday, what in the world are you waiting for???

Sep 23, 2009 97

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Sep 22, 2009 Comments Off

More from the land of the unknown and unknowable.

A good day.

5 rounds for time:

8 Handstand Push Ups (sub piked pushups->hspu with mats->db presses as needed)
8 L Hold Pull Ups
8 Ring Dips
8 Push Ups with hands rotated backwards (see picture below)

Sign up on the board or calendar for FIGHT GONE BAD coming this Sunday at 1p to CrossFit Tribe.

Sep 21, 2009 Comments Off

Tuesday class at 12pm is cancelled.

Gone surfing!

Sep 20, 2009 9

Huge PRs on the CrossFit Total! Congrats, y’all!

Sep 19, 2009 17

front squat.

thruster.

As many points as possible in 15 Minutes of:

Rower, Calories
Wall Ball, Reps

2 movements that ring a bell?

FIGHT GONE BAD will be running this coming Sunday starting at 1p. The madness will be followed by a specially created menu for the Tribe at the Pop Shop courtesy of our very own STINK! You kinda of have to be around to understand that preceding sentence… If you want in, sign up on the Calendar or on the board at the Tribe.

Sep 18, 2009 Comments Off

3 Rounds of:

800m Run
5 KB swings (HEAVY!)
10 Evil Wheel
15 Supermans

A definition of “evil wheel” from performancemenu.com
AKA Roll-out. Hold an ab-wheel or barbell with rotating sleeves with straight arms either kneeling or standing depending on your strength, the wheel close to the knees or feet. Roll the wheel out until your body is flat and roll back to the starting position. Maintain a hollow position throughout the movement – do not allow the lower back to hyperextend.

Sep 18, 2009 86

Row, row, row your boat…

PRESS 3-3-3-3-3

2 rounds for time:

500m Row

25 Burpees

Sep 17, 2009 Comments Off

Hint, hint…

People you can bribe to tell you the WOD…

Things you can be involved in or just watch:

Saturday, September 25, 2009, 9a, (MUD RUN NASTINESS), 10k run!

Sunday, September 26, 2009, 1p Fight Gone Bad… followed by Pop Shop Food! Follow the link to register with our team. And, in case that’s confusing – here’s how it works. When you are looking to register simply go to the mainpage and click on the “Register” link on the right. You’ll be prompted to register with an existing team. Search for CrossFit Tribe and you’re golden!

Sunday, October 4, 2009, 8a GoodLooking Strides‘ 5k run to improve the outlook on autism.

Don’t just sit there… get involved! Post questions to comments.

Sep 17, 2009 Comments Off

Scalable. or not.

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

No chemical or photo enhancements here…all work hard!

Diane is of course scalable, just like any other CrossFit workout: adjust deadlift downward if 225 pounds is too heavy; if you cannot yet do handstand push-ups, substitute handstand push-up negatives (only the lowering motion), partial range-of-motion handstand push-ups (with some padding under your head, such as an AbMat or two, or do a 2-to-1 substitute of shoulder press at a challenging but doable weight.