CrossFit Tribe

“Jack”

Complete as many rounds as possible in 20 minutes of:

115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Overhead Squat – Establish a 1RM

Metcon – AMRAP 5mins of Overhead Squats (95/65 or 65% of 1RM)
After the first 7 OHS perform 1 burpee…2 burpees after the next 7…3 burpees after the next 7….and so on until time has expried.

Buyout – 4×100m sprints (rest 1 minute between efforts)

“Follow your inner moonlight; don’t hide the madness.”- Allen Ginsberg

Who was Allen Ginsberg? Check him OUT

Listen to some of his work HERE

Skill Work – Kipping Pullups
Metcon -
10-9-8-7-6-5-4-3-2-1
Kipping Pullups
Burpees

Buyout – 4×100m rows (rest 1 minute between efforts)

“Success is more permanent when you achieve it without destroying your principles.”  ~Walter Cronkite

GET YO SLEEP RIGHT!

Squat Clean – Establish a 1RM

Metcon – AMRAP 7 mins of:
4 Squat Clean & Jerks (135/95)
8 Push-ups

Buyout – 6 rounds of weighted tabata plank holds

“Call it a clan, call it a network, Call it a tribe, call it a family: Whatever you call it, whoever you are, you need one.”

-Jane Howard ….. Who is Jane Howard?

 

Push Press – Establish a 1RM

For time:
Row 250m
5-4-3-2-1 – HSPUs & Muscle-Ups
Row 250m
(10 minute cap)

Buyout – 4 rounds of tabata sprints

Great piece from Austin about paleo substitutes  check it out HERE!

Ingredients: Converting Non-Paleo Recipes

Suggestions for Adapting Recipes:

Milk - nut milk,  coconut milk
Butter - olive oil, bacon grease, coconut oil
Yogurt - coconut milk
Sour cream - chilled coconut milk combined with a few drops of lemon juice
Whip cream - chilled coconut milk flavored with a bit of honey or orange
zest

Tribe goes to Crossfit South Philly for Fight Gone Bad V. 

Strength: Deadlift – Establish a 1RM

Metcon:

Part A – 21-15-9 of:
Burpees
KB Swings (2 / 1.5)
Scale movements, reps (e.g., 15-12-9), and/or weight as needed so that individuals finish Part A in 5 minutes or less.

Part B – Immediately after Part A, perform AMRAP deadlift (275/190 or 70-75% of 1RM) in 2 minutes

Two separate scores – Total time for Part A and total reps for Part B

9 AM CLASS ONLY TODAY!

8:45am  We are meeting at the Tribe then heading over to CF South Philly for Fight Gone Bad 5! There are spots available so come on over! Oh…and WEAR YOUR TRIBE SHIRTS!

Team Workout (Teams of 4) – Complete the following as a team any way and any how.  All 4 people can be working at the same time, but only one person can be working on a given movement at one time.

Run 2000m – Each person must at least run 400m
Row 2500m – Each person must at least row 500m
150 Thigh Touches (1+1=1) – Each person must at least do 30 thigh touches
150 Box Jumps -  Each person must at least do 30 box jumps

Reminder! THERE WILL ONLY BE A 9AM  CLASS AT TRIBE TOMORROW!

Burgener Warm-up
Snatch Balance – 5×1 – Work-up to about 65-75% of 1RM snatch
Snatch – 5×1

For 10mins -
At the top of each minute perform 2 snatches (70-75% of heaviest single).  For the remainder of the minute, perform AMRAP hang power cleans.  Score = total hang power cleans after 10mins.

Awesome article “Fitness is” Click HERE it’s a MUST READ!

“The truth is that 90% of people just want to get by. We pretend our ultimate goal is to be the best version of ourselves, reading the right literature, quoting the right sources, joining the right gyms; but the reality is far less compelling. If we are truly honest we will admit that the level to which we might possibly rise is rarely our chief concern. More important is reaching the level where we can merely survive or, at the very least, mock survival. Getting there is much easier. Getting there requires less time, less pain, and less effort. Getting there is too often there enough.”

Is anyone interested in Friday MORNING Classes? Let us know we are kicking around the idea of adding one! Thanks! Any other suggestions are also welcomed!

This Saturday Tribe will be teaming up with local affiliates to participate in FIGHT GONE BAD 5! This year’s event will take place at CrossFit South Philly. We will be meeting up at the Tribe at 8:45 am. There will only be a 9am class on Saturday and everyone is invited to head over to CF South Philly. Other local affiliates will include: CF South Philly, CF Prime, CF Love, and Real World Strength Coach Boot Camp up in Manayunk.

There will be 4 divisions of athletes:

Rx Men

Rx Women

Scaled Men

Scaled Women

If you plan to come please sign up on the boards at Tribe or email us at crossfittribe@gmail.com

Here’s a little bit about FGB and what the WOD involves:

Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million.

Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation.

Fight Gone Bad 5 takes place on Saturday, September 25, 2010.

The event can take place at any CrossFit Affiliate facility between 6am and 4pm.

The event format is the Fight Gone Bad CrossFit format:

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. The event is in the 3 round format. The stations are:

• Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75/55 pounds (Reps)
• Box Jump: 20″ box (Reps)
• Push-press: 75/55 pounds (Reps)
• Row: calories (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, except on the rower where each calorie is one point.

For more information visit the FGB site HERE!