Monday, May 31, 2010

Videos - New Skills and Form Checks

Here are videos from today.  Enjoy!

Kirsten getting her first pistols:


Form checks.  If you can spot what needs doing on your form, post to comments.  We'll work on them again (and again, and again...)

Kirsten's power cleans


Joanie's power cleans


Joanie's overhead squat

Muscle-ups, power cleans, run 220m

Buy-in
Jumprope.  3 attempts each
  • 2-foot bounce
  • Alternating 1-foot
  • Double unders 
Shoulder prep (Kelly Starrett)
  • Pushup circles
  • 1” Pushup
  • Pushups wide to narrrow
  • Side triangle, 10 x foot taps
  • Walkouts
  • DROM
  • Pullups wide to narrow
Legs 
3 rounds of: 
  • 10 x Overhead squats (45-35-15# Bar or PVC) 
  • 10 x Kettlebell deadlifts x 10 reps (1.5/1 pood;) 
Kirsten:
Legs 
3 rounds of: 
  • 5 x Pistols (each leg) 
  • 10 x Hip extensions  (good mornings)

Strength

  • Power cleans w/PVC - 15# (skill)

WOD: Muscleups, power cleans, run 220m
Five rounds for time of 
  • 5 Muscle-ups (progression)
  • 135 pound Power clean, 10 reps (weight)
  • Run 220 meters
David Millar 10:08.  30 minute limit.
Post time to comments
Cash-out
POSE
1 minute Pony 
1 minute leaning Pony
Stretching

Saturday, May 29, 2010

Just you wait, 'enry 'iggins, just you wait

Friday's big project was the start of building a garden shed.  I should have had materials delivered - 2 pickup loads, plus concrete blocks to even out the foundation on either side.  Saturday, Sunday and Monday will be devoted to construction.  We'll see how far we get!

There will be one WOD on Monday at 7am, a nice mixup of running and technical moves.
See you there!

Ciao,

Charles

Wednesday, May 26, 2010

Good Food - Get Some!


Yessssss!

I finally got my eggs, a happy camper at last.

Colleen Hicks from Rowan Tree Farm in Hancock called today.  She has 60# of lamb and 120# of pork all butchered up, frozen and ready for sale.  Grass fed meat, yummy!  Send me an email if you would like the phone number.

Why grass fed?  Besides it's yum, animals eating grass are generally leaner and the their fat has a better balance of omega 6 and omega 3 fats.  Omega 6's are pro-inflammatory; Omega 3's are anti-inflammatory.  Grain-fed animal fat  = higher 6, lower 3.

Less inflammation, please!


Jerry



Buy-in
Warmup
  • Jump rope, 
Singles 3’
One foot 1’
Double unders 1’
Gymnastic warmup/skills
Upper-body pulling 
5 rounds of: 
  • 3 x Kip attempts
  • 5 x Dead-hang pull-ups
(band assisted if necessary) 
Core/low back 
3 rounds of: 
  • 10 sec. Tuck L-hang
  • 10 x Kettlebell swings 
(16/12 kg)
Kirsten:
Upper-body pulling 
3 rounds of: 
  • 5 xDead-hang pull-ups 
(add weight if necessary) 
  • 3 x Muscle-up rows
  • 3 x kip 
(if learning the butterfly kip) 
Core/Low Back 
3 rounds of: 
  • 10 sec. Tuck L-sit on the rings
  • 10 x Back extensions

POSE
    • Static pose, 3xR, 3xL
    • Change of support, 3 x 8

    Strength 
    • Press 3 x 5,  weight +5 (+2)
    WOD
    “Jerry”
    For time:
    • Run 1 mile (800m)
    • Row 2K (1k)
    • Run 1 mile (800m)
    Who is Jerry... scroll down until you find him.
    Cash-out
    Stretching on box
    • Achilles
    • Shoulders
    • leg
    • hip; fore, back, out.
    • Cat/cow

    Monday, May 24, 2010

    Joanie's Final Onramp

    Buy-in
    1k row
    DROM
    5 Squats
    Shoulder mobility
    Deadlift 65, 75, 85, 95#
    Kipping pullup

    WOD
    200m run
    15 - 12 - 9
    Squat
    Pushup
    Body row200m run

    Cash-out
    Stretching

    Joanie's old time was 7:33.
    Today she sets the gym record with 5:38.  Way to go, Joanie!



    CF Total


    Who took my eggs?  These were the only ones missing.  It's nice to know that these articles are making a difference!
    Buy-in
    Warmup
    • 750m row
    • DROM
    • Shoulder mobility
    • Burgener WU
    Skills 
    • Handstand pushups (go easy)
    • Pullups
    • Ring Supports
    Strength 
    • Squat 3 x 5,  weight +10 (+5)
    WOD
    “CrossFit Total” 
    Best of 3 attempts:
    • Back squat, 1 rep 
    • Shoulder Press, 1 rep 
    • Deadlift, 1 rep
    Post total to comments
    Cash-out
    POSE
    • Change of balance 3 x 8
    • Pony 2 minutes
    • Leaning pony 1 minute
    Tabata squats, 8 rounds
    Stretch on box
    • Hips
    • Legs front, back, ITB
    • Achilles
    • Shoulders

    Friday, May 21, 2010

    Meg & Molly Onramp 9; Charles First Kipping Pullups; Kirsten Bikes To Work

    First off, welcome back.  We took half a week off.  After a weekend of rowing and stress, Charles got a cold.  Meanwhile, Kirsten reported in for oral surgery.  The poor dear is surviving on soup this week.  All from grass-fed protein sources, of course - extra yummy!


    Meg & Molly's Onramp 9




    Buy-in
    Rowing warmup
    Medball partner drills
    Backsquats
    Kipping & kipping pullups


    WOD 
    3 rounds for time: 
    400M Run 
    15 Push-ups 

    Cash-out
    Stretching

    Times
    Molly 9:52
    Meg 9:55

    Both their kips had excellent form and timing.  Kipping pullups, here we come!
    They've also been researching POSE running; that's coming along, too.  We'll really have some fun with that!

    Charles' First Kipping Pullups
    Earlier today a single deadhang seemed pretty easy.  In the onramp class I was showing Meg & Molly the sequence for kipping pullups.  I thought that maybe I might get one kip if I concentrated and didn't have to talk to people at the same time.  Going through the sequence with the girls was good for me, too.  Up on the bar and through the same sequence - forward, back, forward, back/knees up, turn over and pull - I went up just like that!  I was so surprised that I forgot to push away.

    After the girls had gone, we got out the video camera again to see if I could get one on tape.  I did four in a row!  Great, except the camera didn't start.  We caught some of the after celebrating, though.  




    One last time, this time we got two on video.  Here's the evidence:











     Kirsten Bikes To Work


    Take it away, Kirsten:


    Today was national Bike To Work day.  In our neck of the woods, it is called KB2W, or Keweenaw Bike To Work day.  With Charles still recovering from a cold, I decided to head out early to take in the dawn on my road bike.  After putting in several miles up and down 41 south of Houghton, I headed west to the bridge to the KB2W booth to get snacks and a free water bottle.  Everyone there was so cheery this morning!  They mentioned the nice weather (it was gorgeous this morning, air calm and fragrant, around 50 degrees); last year, they remembered it being 30 degrees.  Having no pack with me, I ended up stuffing the water bottle and the bag of plantain chips along with my windbreaker into the pockets in the back of my shirt.  Surprisingly, the shirt pulled it off and carried everything just fine all of the way home!  Let's hear it for large, stretchy pockets.  Then, back home to shower and eat breakfast, and then to work.  Ironically there was no time to bike to work (I cut the time too short!).  When my co-worker Derek heard this, he exclaimed, "You are going to have to give all of the goodies back!!!"  I replied, "The day isn't over yet!"  Then, at lunch, I drove home, ate lunch, hopped on the mountain bike, and headed back to work.  "Now it counts!", I cried.  "Yes, it does!" he agreed. So there.  National Bike To Work Day.  Celebrated.
    Ciao, everyone!


    Charles & Kirsten

    Saturday, May 15, 2010

    How many sports in 24 hours?

    The weather turned nice, and I took advantage of it...
    Charles, being off on a trip to Appleton, got his dose with Theresa and Mark on Friday morning (see former post).  I stayed home to work; then, worked with Molly and Meg (see former post!).  After that, there was still time left in the evening...and a beautiful evening it was!  Anyway, I threw a chicken into the oven to bake, and jumped into running clothes and took off to the Tech trails.  Tonight I made a tour around Isle Royale, Superior, Core, Portage, Pine, and back to Isle Royale.  People may have been complaining about the "cold" weather, but actually it is just perfect for active sports.  A 47 minute run, sunny and cool.  What fun.  Plus, dinner was ready soon after I returned.  Can't get better than that.
    Fast forward to this morning.  Charles and I finally took out our double scull for a tour of the Portage (see post on portagelakerowing.org).  It was a little breezy, but just fine for this fine open-water boat.  It is so good to get out and row!  A nice 53 minute row.  After a quick lunch, I headed out to take a ride on Sarah.  She is also happy about this good weather.  We had a nice session that lasted about 40 minutes.  Then home...presto, chango, out came the road bike!  Who knows what the weather will do tomorrow, so, best to take advantage of it now...I took a spin around the area south of home: Gundlach to Pilgrim to Paradise to Denton to 41 to Cemetery to McGinnis to Sharon to home.  41 is so flat and smooth.  Cemetery is not!  All in all, a 40 minute ride.  Gee, everything seems to be coming in at 40 - 50 minutes... that's interesting.  No wonder I was able to fit everything in!  Adding it all up...CrossFit, running, rowing, horseback riding, biking.  5 sports in 24 hours!  Can the weekend get any better?  What will the weather bring tomorrow?  The saga continues...
    Kirsten

    Molly & Meg Onramp 8, Charles Visits Appleton

    Molly & Meg's Onramp 8
    Buy-in
    400m run
    DROM
    Standing press out of rack 25-35-45#
    Burgener WU
    DB cleans
    Abmat situps

    WOD
    10!
    DB cleans
    Abmat situps

    Cash-out
    Stretching

    Times
    Molly 9:49
    Meg 9:48

    Charles' visit to Appleton Crossfit.

    Working out at Theresa's box this morning;  I finally got to meet Mark!  Great guy, great performer.  I was studying his excellent double unders very carefully!  Thanks for the hospitality, guys!

    WOD
    5 x 5 Front Squat

    Cash-out
    1 minute of wall balls for reps.

    Thursday, May 13, 2010

    Molly & Meg Onramp 6

    They've done 7.  The medballs have arrived.  Let the party begin!

    Buy-in
    400m run
    DROM
    Shoulder mobility
    Press w/rack 25-35#
    Wall ball!
    Rope lowers

    WOD
    5 rounds for time
    7 wall ball
    7 pushups
    7 body rows

    Cash-out
    Stretch
    Hams
    ITB
    Glutes
    Wrists
    Shoulders
    Bridging


    Learning the kip

    Times
    Meg 7:44
    Molly 10:27

    Building stamina, learning intensity!

    Wednesday, May 12, 2010

    WOD: DB Complex



    The 6am crew

    Buy-in
    Jumprope 5 minutes
    DROM/Shoulder mobility
    Burgerner WU
    Skill: Squat clean
    SS2; 3x5

    WOD
    3 rounds for load:
    5 DB DL
    5 DB hang cleans
    5 DB push press
    5 DB squats
    Rest, increase load next round

    Cash-out
    POSE 
    -static pose, 3R, 3L
    -change of support, 3 x 8
    20 burpees
    Stretch

    Tuesday, May 11, 2010

    Onramps; Meg & Molly do 7

    We did this one ahead of time, waiting for the right equipment to do 6. On with the show!

    Meg & Molly's Onramp 7

    Buy-in 
    1000m row
    DROM
    Shoulder Mobility
    Deadlift 35 - 75#
    Kip
    Here's the deadlifts (nice, coming along!)

    WOD
    Chipper
    400m run
    15 walking lunges
    15 body rows
    15 thrusters
    15 KTE
    400m row

    Here's the highlight reel:
    Cash-out
    Stretching

    Eggs For Breakfast, or Charles Learns A New Trick

    I thought I would write this up for all of you.  I've been ambivilant about my choice of eggs.  I started with egg whites, but I hate throwing away the yolks (too much omega-6 fat) and it takes 2 eggs to make one egg's worth.  Better Than Eggs, perhaps not ideal, but it all gets used and it cost less for 8 oz. than 16 eggs.

    For real egg applications like hard-boiled eggs on salads and stuff, I've been getting Omega-3 eggs.  They work this way: The chickens eat flax seed containing short-chain omega-3 fats.  Their livers transform them into the long-chain omega-3s that we need.  Then we eat their young. ;)  The trouble is expense, or so I thought.

    Maybe they've come down in price, I don't know.  Here's what I found at Econo Foods:

    I was thinking of the price of having 2 eggs for each ounce of Bettter Than Eggs, but the omega-3 eggs are good to eat, each and every little morsel!  So a little quick math - BTE, $.36 per oz., O3s $.24 per egg.  Joy, another victory for real food!  So today it's O3s; 2 dozen is breakfast for 2 for 3 days.  Great!

    Yes, he can be taught!

    Monday, May 10, 2010

    Monday, 5/10/10, Barbara

    Buy-in
    Warmup
    500m row (alt 400m run)
    Include pauses, 2 x 8 of:
    legs only (teach back position at beginning of drive.)
    arms and back away. 
    DROM
    Shoulder mobility
    Burgener WU
    Strength 1
    Squat 3 x 5,  weight +10 (+5, later less)
    Bench 3 x 5,  weight +5 (+2)
    Deadlift 1 x 5,  weight +15 - 20 (+10)
    WOD
    “Barbara”
    Five rounds, each for time of:
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    Rest precisely three minutes between each round.
    Post time for each of five rounds to comments.
    Barbara lite: 10, 20, 30, 40
    Barbie: 5, 10, 15, 20
    Cash-out
    POSE: static pose, 3 R leg, 3 L leg.
    Stretching
    Hips/legs
    Cat-Cow
    Achilles 
    Shoulders

    Friday, May 7, 2010

    A Short day - Starting Strength

    Soon...

    Our day conspired against us!   At least that's the story I'm sticking to.  We ran out of day and still hadn't done our workout.  Desperate for something, we did today's buy-in.  We'll pick up enough activity this weekend, I'm sure (that's my story, anyway!)

    Strength building as prescribed by Mark Rippetoe in his landmark text "Starting Strength" is something we'll be incorporating into our buy-ins.  It was nice to work on this, at least.

    Buy-in
    Jumprope warmup
    DROM
    Shoulder mobility
    Back Squat 3 x 5
    Press 3 x 5
    Power hang clean 3 x 5

    Cash-out
    Stretching

    Thursday, May 6, 2010

    CF: 5k Run, Onramp: Dan's Final! Joanie 11, Meg & Molly 5

    Lots of stuff going on yesterday at KS&C...
    Buy-in
    Warmup
    DROM

    WOD
    5k run
    To make 5k on the Pilgrim Trails, 
    include Ring Loop with side trips to:
    Troll Loop
    Ent Loop
    Elf Loop

    Cash-out
    Back squat
    Skill - PVC squat snatch
    Stretching


    Dan's Final Onramp!
    Buy-in
    1k row
    DROM
    5 Squats
    Shoulder mobility
    Deadlift 65, 75, 85, 95#
    Kipping pullup (good start, Dan!)


    WOD
    200m run
    15 - 12 - 9
    Squat
    Pushup
    Body row200m run


    Cash-out
    Stretching


    This is a repeat of the Onramp 1 WOD.  Dan's times:
    3/2/10 19:14 (Here's that blog entry.)
    5/5/10 10:43

    Dan cut his time almost in half!  Oowaa!
    Dan's got a good grounding in basic moves and is ready to take on standard WODs.
    Way to go!


    Joanie's Onramp 11



    Buy-in
    Warmup w/1k row
    Back Squat 45, 65, 75#
    Kettlebell swings
    WOD
    200m run
    20 - 15 - 10
    KB swings
    2 rope lowers
    Cash-out
    4 rounds Tabata situps
    4 rounds Tabata back extensions
    Stretching
    Joanie's  time 3:53!
    Tabata scores:
    Situps 15
    Back ext. 14 
    Good KB swings!




    Onramp 5 with Meg & Molly
    Here's some of their push press action!

    Buy-in
    500m row
    DROM
    Shoulder mobility circuit 






    Standing press with PVC 
    Standing press out of rack 
    Knee to elbow progression 

    WOD
    3 rounds of: 
    300 M Row 
    5 KTE 
    10 dumb bell push press 

    One groups will rest while 
    2nd group goes for each 
    round 

    Cash-out
    Stretching
    Bridging


    Times for each round:
    Meg
    2:41
    2:43
    2:27
    Molly
    2:49
    2:39
    2:35


    Monday, May 3, 2010

    Onramps; Dan 11, Joanie 10, Meg & Molly 4

    Dan's Onramp 11
    Dan getting that swing all the way to the top!

    Buy-in
    1000m row
    DROM
    Shoulder mobility
    Back Squat 45, 65, 75#
    Kettlebell swings

    WOD
    200m run
    20 - 15 - 10
    KB swings
    2 rope lowers

    Cash-out
    4 rounds Tabata situps
    4 rounds Tabata back extensions
    Stretching

    Dan's time 6:44
    Tabata scores:
    Situps 7
    Back ext. 10

    Great form on KB swings!

    Joanie's Onramp 10

    Joanie gets the hip waaay open!

    Buy-in
    400m run
    DROM
    Shoulder mobility
    Burgener warmup
    Pullup hip turnover
    Back squat
    DB snatch
    Russian lunge

    WOD
    AMRAP in 10 minutes
    10 DB snatch R
    25' Russian lunge
    10 DB snatch L
    25' Russian lunge


    Cash-out
    Stretching

    Joanie scored 3 rounds + 5 reps!

    Meg & Molly Onramp 4
    Molly & Meg bringing it home!

    Buy-in
    200m run
    DROM
    Kip
    Deadlift 55, 65, 75#
    Jumping pullup
    Walking lunges

    WOD
    3 rounds
    Run 200m
    Lunge 30'
    10 jumping pullups


    Cash-out
    Stretching

    Times:
    Molly 7:49
    Meg 7:52







    WOD: Hang Power Cleans and Burpees


    Buy-inJumprope
    Warmup
    Skill - Pullup work
    Strength - Press

    WODThree rounds for time of:
    65 pound Hang power cleans, 15 reps
    15 Burpees
    women - 45


    Cash-outPOSE drills
    Stretching

    Saturday, May 1, 2010

    Meg & Molly Onramp 3



    Buy-in
    Row
    Deadlift review
    Thrusters

    WOD
    3 rounds
    Row 200m
    10 thrusters
    one rests while the other does a round.

    Cash-out
    Stretching

    Times:
    Meg
    2:27
    2:09
    2:04

    Molly
    2:23
    2:16
    2:25


    Way to hold times, folks!