CrossFit Push/Pull

Pound the pavement

2008-11-30T12:32:00.001-05:00

Run 10K. Scale to 5K if needed.

More pushing and pulling

2008-11-26T09:22:00.002-05:00

For Time:

15 C&J w/two 35lb kettlebells
10 L-pullups
15 Snatches w/35lb kettlebell l&r
10 L-pullups
15 Cleans w/55lb kettlebell l&r
10 L-pullups
15 Jerks w/55lb kettlebell l&r
10 L-pullups

Why does 5 rounds not sound bad until you complete the 3rd round?

2008-11-21T08:23:00.002-05:00

Barbara

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

5 rounds for time

What the Helen?

2008-11-19T14:49:00.001-05:00

Is it just me, or does anyone else get a very distinctive case of the "iron lung" specifically from this WOD?

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Bad combo! Rowing followed by Thrusters :-(

2008-11-13T21:26:00.001-05:00

Jackie

1000 meter row
Thruster 45 lbs (50 reps)
Pull-ups (30 reps)

For time

Lack of time?

2008-11-11T14:36:00.003-05:00

1/2 hour TV show on the couch?

or

Cindy:

20 minutes AMRAP of:

5 pull-ups
10 push-ups
15 squats

You can pretty much knock this WOD down anywhere, anytime.

Operation Phoenix

2008-11-09T11:19:00.007-05:00

Help our Marines worldwide to get the equipment they need to CrossFit!
Visit Operation Phoenix to make a donation.

Deceptive 5

2008-11-08T18:04:00.002-05:00

5 rounds for time of:

15 med ball cleans (20lbs.)
15 push-ups

scale down with 10lbs. bag of rice
12 x 12

Freagin Thrusters :-(

2008-11-06T21:59:00.001-05:00

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Damn I hate thrusters. One of the many chinks in my armor.

Tabata This!

2008-11-05T11:19:00.002-05:00

20 secs on 10 secs off for 8 intervals. 4 exercises, 1minute rest between each.

-pull-ups
-push-ups
-sit-ups
-squats

Sunday morning Angie

2008-11-02T09:20:00.003-05:00

Angie - nuff said.

100 pull-ups
100 push-ups
100 sit-ups
100 squats
for time.

16:24 rx'd

Busy, Busy, Busy!

2008-09-17T13:34:00.002-04:00

Sorry all for not being on the ball. The day job has been ruthless and I'm still working on finding us a roof over our heads. Stay tuned and be sure to email me for more updates. Despite all that, I just accomplished my own new PR for "Angie" at lunch. Previously in July I finished in 19:43. Today I raced through at 17:48. Felt good to get that down. Yesterday I also deadlifted a little more then before. Now at 365lbs. Tried to go straight to 405 and only got it to hover off the floor maybe a millimeter. LOL! Hoping to crack that 400 mark at 5'7" 155lbs.

Squat, Crawl, Jump, and Hang.

2008-09-03T21:16:00.004-04:00

Brielle and Collin went at it for the WOD. Prior to the WOD, they drilled the clean using the med ball and attempted plyo jumps on a higher than normal platform.

5 rounds for time:

-15 front squats for Brielle w/ 20lb med ball - 20 squats touching med ball for Collin.
-Bear Crawl back and forth room 3x(roughly 60').
-20 plyo jumps up on rolled wrestling mat.
-25 hanging knee raises.

Deadlifting

2008-08-29T11:35:00.009-04:00

5x5x5x5x5 Deadlifts for Collin. Collin is about 80lbs. and has managed to learn the deadlift with proper technique and form to rep 55lbs. Won't be long before he is able to do twice his bodyweight x 2 and beyond.

Sunday's "Hike for the Fallen". Brielle, Shirley, Greg, the 2 dogs (Mitch and Judo), and myself did a 12 mile hike through the Appalachian Trail. It was a long day and poor Judo marched on to the point of raw pads. He's recovered just fine after a few days. We hiked in honor of our service men and women abroad who have fallen in the line of duty serving our country.

Clean, Jerk, Sprint

2008-08-18T21:03:00.013-04:00

3 rounds:
21, 15, 9 Kettlebell Clean & Jerk, R & L side; 80 ' X 4 sprints touching top of cone.
12:02 - Brielle
20:49 - Greg

"increased work capacity across broad time and modal domains."

2008-08-15T18:00:00.017-04:00

The latest collage from the past couple WODS. Keep up the hard work guys!

Dodging Asian Tiger Mosquitoes

2008-08-07T20:57:00.013-04:00

As part of tonights WOD we had to dodge and combat Asian Tiger Mosquitoes. In my opinion, they are the CrossFitters of the mosquito world. Seems like they are trying to bight you either for time or AMRAP. Another thing is, when the rubber-band slips off your knees and slaps you in the neck, it hurts! Ask Greg. See video. Moral of the story? Try not to let that happen!

AMRAP: Greg-5 rounds; Brielle-4 rounds
-10 rubber-band assisted ring dips
-15 ricebag clean, push-press, over-head squat
-200' farmer walk w/16kg kettlebells

Jazmin, Conner, and Collin drilled their air-squats. Flat backs, chests up, weight in the heels, below parallel. They also worked on strengthening their pull-ups by jumping to the top position and resisting on the way down. Lastly, with their feet piked up on a bench, they worked on the position for hand-stand push-ups. All together their WOD was as follows.

5 rounds for time of: Jaz-13:30; Conner-9:08; Collin-11:50.
-5 jump assisted pull-ups with negative return
-10 assisted hand-stand push-ups
-15 squats

Bringing you up to speed

2008-08-05T21:17:00.024-04:00

"Kettlebell handle in the face. No good comes from that." - Jeff Martone
My apologies for falling behind on the posts since last week. Its been busy, but no excuses. This past weekend I drove up to the Allentown, PA Police Academy to attend a 2 day Level 1 CrossFit Kettlebell Cert with Jeff Martone. Jeff owns and operates Tactical Athlete. As expected, it was great. Great material, great instruction, and great group of people. Nice to see a couple familiar faces from my Level 1 Cert (Jason and Niki from Albany CrossFit in NY)
Jeff demo'd a Turkish Get-up using Niki. Check it out. Videos taken by Jason of Albany CrossFit.

Jeff does TGU with Niki from Albany CrossFit on Vimeo.

Jeff also demo'd some Hand-2-Hand kettlebell juggling.

The performance test was to evaluate our proficiency with 20 movements that we covered within the weekend. I got a green light and passed after making some minor corrections to my Turkish Get-up.

Now lets catch up with today's WOD and before this past weekend. Conner and Jazmin worked on their power swings followed up with push-ups. 5 rounds for time with 20 reps each.
Jaz finished at 12:56 and Conner at 13:01. Conner switched over to sit-ups about half since his left shoulder was bothering him. Way to keep it moving and sticking it out!

Greg and Brielle practiced their swings and variations, from the 2 handed Russian, American, and Power swings. They also played around with a 2 hand release and catch, wall-ball subs, and single handed swings using 1/4 turn and h2h hand switches. For their WOD, the did the following.

Three 5 minute rounds of kettlebell swings of your choice for 20 reps followed by 80' walking lunges. 1 minute rest in between each round.

Here's last Thursdays WOD:
For time, 4 rounds of: 20 R&L KB snatches, 3X35' Tiger Crawls, 20 Harvard Step Test climbs, 20 rice bag wall shots at 8+ feet at 10lbs. Brielle-28:55 ; Greg-30:06

Jazmin and Conner did 1/2 an Angie and subbed the squats with standing vertical jump wall touches. 50 each of rubber-band assisted pull-ups, push-ups, sit-ups, and jumps for time. Jazz - 15:58 ; Conner - 13:24. Conner had knee surgery back in January so we're working on getting the squats in.

Here's a little montage of a couple WODs. Enjoy!

Double session Tuesday

2008-07-29T21:33:00.007-04:00

"CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers." - The Wit and Wisdom of Mark Rippetoe

This afternoon, the "young-ins"(Jaz, Steve, and Billy) ran through a 3 station AMRAP WOD for 20 minutes after a nice warm-up and drilling of the movements. The 3 stations were performed at 12 reps a piece in constant rotation. Those stations were body rows on the rings, burpees, and over-head squats with the pvc. Jaz got in 5 rounds, while Billy and Steve tied it up with 7. Great intensity and the form is definitely improving.

As the sun set, Katie, Brielle, and Greg warmed up and jumped right into studying and practicing the kettlebell clean. From there they tried the kb push-press, and then the jerk. For their WOD, they tackled the following.

AMRAP for 20 mins:
-10 left and right kb clean to push-press (Brie and Katie used the 12kg kb, Katie just cleaned; Greg used the 16kg kb)
-10 rubber-band/jump assist pull-ups

Greg - 7; Brie - 8; Katie - 5

Tonight was Katie's first shot at CrossFit. Awesome job Katie and thanks for coming out to train!

I finished by sneaking in my WOD after everyone was done. Hey, the trainer has to get his in to!
For time: 13:00 even (for some reason, I hate when I land on an even numbered time.)
-21 kb snatches w/16kg kb, left and right side
-21 pull-ups

On a closing note. Just as we were about to leave a gentleman who had to be in his 60's dressed in sweats jumped up on the pull-up bar and to our astonishment began to swing and kip into a full on bar muscle-up! What an inspiration. With that one single movement, he basically told nursing homes everywhere to shove it! We stood in awe while gave him a big thumbs up and invited him to come train with us and maybe teach us a thing or two.

Sunday morning FGB

2008-07-27T19:51:00.007-04:00

FGB as in Fight Gone Bad! Steve, Bill junior, and yes, even Bill senior gave it their all for this benchmark CrossFit workout. Here is an explanation of the workout from the main CF page.

4.2. Explain 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. We've used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 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.

We scaled the SDHP and Push-press weights to 45lbs. for Steve and both Bills went to 50lbs. A 10lb. bag was also subbed for the 20lb. medicine ball (on back-order by the way from Dynamax).

Here's how they scored with the scaling: Steven-167 ; Bill jr. - 231; Bill sr. - 206
Great Job Big Dogs!!!

Cleans and Dips

2008-07-25T11:29:00.008-04:00

Yesterday Billy and Steve drilled the Clean using the pvc before moving on to the bar. I likened the technical complexity of the Clean to that of a golf swing. It requires study, correction, and repetition as well as avoiding frustration along the way. I know I have a long way to go with it as a practitioner and coach. Both guys demonstrated the capacity to do dips on the solid bar station. Next we'll give it a shot on rings. There WOD was as follows.

Cleans and Dips for time: Steven(45lb)4:23 Billy(55lb)4:28
-19
-13
-9

On a laughable note, I managed to tweak something in my left shoulder/neck/upper back doing muscle-ups at lunch yesterday. I set the clock for 20 minutes to see how many I could get. I squeezed out 28 which in my opinion is lame. Plus I had to dismount on pretty much everyone to reset my false grip. Technically I also started bent arm at the bottom. Like everything else in my CF journey, I need lots of work on my muscle-ups. Still had fun with them despite how much of a pain they are.

Past few days...

2008-07-23T18:24:00.002-04:00

CrossFit Total yesterday for Billy and Steve. Both demonstrated impressive benchmarks in the 3 movements (back squat, standing overhead press, and deadlift). Billy is going into the 11th grade and is a tall (5'10"-6') at 145lbs. Steve is going into the 9th grade and is 5'6" at 115lbs.

Billy - Squat=145lbs. ; Press=80lbs. ; Deadlift=185lbs.
Steve - Squat=115lbs. ; Press=65lbs. ; Deadlift=155lbs.

Tuesday evening Greg, Brielle, and I did our WODs. Greg and Brie did 5 rounds for time of 15 sandbag cleans (20lb bag) and 15 push-ups. Greg = 14:10 ; Brie = 17:40. I did a different WOD since we only had the one sandbag and did 3 rounds for time of 15 kettlebell snatches (1.5 pood or 24kg or 52.9109429 pounds) X 15 pull-ups. The snatches were done 15 right, then 15 left. They really took it out of me by the time I had to jump up on the pull-up bar. My time was 15:40.

At lunch on Monday I did my WOD of 60 kb (1.5 pood) snatches for time alternating right and left side. Time was 6:32. Later that evening, Shirley, Brie, Corina, Greg, and I went back to Princeton to go rock climbing. Very hot and crowded but still loads of fun.

In the Sun Sunday

2008-07-20T17:30:00.005-04:00

Billy and Steve battled the heat this morning to successfully complete another WOD. Doing push-ups on rings was a new challenge for both. After some adjustments, the use of firing the hips forward greatly improved their swings with the kettlebell. Cleaning the 20lbs in the bag proved to be more of a challenge then initially expected. The shifting of the weight within the bag gives it a funny feel. Way to finish strong! Steve - 19:20; Billy - 18:58.

3 rounds for time:
-3 sprints (60 yards followed by jogging backwards)
-12 ring push-ups
-12 kb swings (12kg kb)
-12 cleans (20lb bag)
-12 plyo jumbs (on bleacher; jumped up and hopped fence to get to bleachers)

Rubber Band Fun

2008-07-18T19:04:00.009-04:00

The oversized rubber bands came in from McMaster-Carr so we decided to put them to the test.
Brielle and Greg were the first to give them a shot with rubber band assisted ring pull-ups in conjunction with their first time doing push-press with the 12kg kettlebell. Brielle and Greg's dog Mitch did his WOD with them -sprint clear of the kettlebell!

5 rounds no time:
-5 kb push press, left and right
-5 rubber band assisted pull-ups

Steven and Jazmin also used the rubber bands for pull-ups on the bar. They loved the bounce and stretch feeling they got up and over the bar. They also worked on the bench press and how to do it safely. Then with a 25lb dumb bell they tried some swings. Their WOD was:

20 minutes of:
-10 rubber band assisted pull-ups
-10 bench press (45lb olympic bar)
-10 swings (25lb dumb bell)

On Fire!

2008-07-16T18:58:00.006-04:00

Last night we all gathered together with our new Push/Pull shirts to do our WOD at the track. Gerry (one of Trenton's Finest, Trenton Fire Department) brought his firemans' gear to work out in. He wasn't playing around as he geared up from the hat, jacket, pants, and boots. Just imagine all that extra weight and cover trapping in all your body heat plus the added heat of a fire.

3 rounds for time:
-400m run
-hop up and over the fence onto bleachers; bear crawls up bleachers X3.
-21 kb swings (Brielle-12kg, Greg and Gerry-16kg, Bryan-24kg)

Gerry (with fire gear on for 1st round) - 19:47
Greg - 17:35
Brielle - 16:50
Bryan - 12:56

Summer training prep for 9th grade

2008-07-15T21:32:00.002-04:00

Jazmin and Steven worked on the deadlift, sumo deadlift high pull, and the clean. We jumped a little rope as well to warm-up for the WOD. Weighing in at about the same weight, 115lbs., we loaded the bar up at 85lbs. for deadlifts. To finish, both helped each other stretch their lower backs and hamstrings. Jaz - 16:50, Steve - 16:57. Looking tough!

For time:
-deadlift - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
-standing vertical jump in between each deadlift set.

Higher and Higher!

2008-07-15T11:48:00.011-04:00

Brielle, Shirley, and I traveled to Princeton University last night to check out Outdoor Action's Ro ck Climbing facility. It was loads of fun and the people were great. Check out some pics and
video.

Lunch time WOD. 10:48 with the most awful form! Need a lot of work with both my handstand push-ups and L Pull-ups.

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Toss the Bell

2008-07-13T21:31:00.002-04:00

5 rounds for time:

- 12kg kettlebell swing toss, sprint to and toss (back and forth within 40 feet)
-bent leg walk-out (40 feet)
-15 body rows on rings

Brielle - 22:05
Greg - 21:53

Greg and Brielle really started to find their rhythm in the movement as the rounds went on. Their rows were reflective of kipping pull-ups. At points I thought Greg was going to tear the branch off the tree that the rings were connected to. Intense WOD! Watch out for the craters in the lawn left from the kettlebell.

Friday with Cindy

2008-07-12T17:17:00.002-04:00

Cindy

5 Pull-ups
10 Push-ups
15 Squats

As many rounds as possible in 20 min

Greg, Brielle, and I performed the above WOD all together! Greg and Brielle performed the pull-ups with a jump assist. I tried to perform all my kipping pull-ups with the new CF Games standard of making chest contact with the bar. Very challenging and I had to make up for a couple of misses in my later rounds. What fun on a beautiful Friday evening. Afterwards, we were all a bit wobbly legged while walking down the Seaside boardwalk.

Greg - 10 rounds
Brielle - 13 rounds
Bryan - 17 rounds

In the Sun Thursday

2008-07-11T10:17:00.026-04:00

Jazmin went over 3 overhead movements today. Press, Push-Press, and Push-Jerk. She then tackled her WOD with great intensity. Way to go Jaz!

3 Rounds for Time: Jazmin finished in 13:48
-75 yard sprint/jog backwards X3
-Push-Press X21 (25lb. bar)
-Plyo jumps on bleachers X21

Greg's backyard WOD battling mosquitoes was a nice challenge. All that blood rushing through him was a feast for those nasty little bugs. Bug repellent seems to have little to no affect on them.

5 rounds for time: Greg finishes in 29:06
-15 assisted ring dips
-15 burpees

My Wednesday WOD after work was CrossFit Total: Read up on it.

1 Rep Max:
Squat - 225
Press - 110
Deadlift - 305

3 session Tuesday...

2008-07-09T13:31:00.008-04:00

Lunchtime WOD for me was as rx'd from the main page. For time completing each movement before moving to the next. My time was 19:40. I was able to bang out the sit-ups in one continuous set from 1 to 100. In the past, I would break it up need be so that was a nice change for me.

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Jazmin and I met for her first session in the afternoon. Jazmin is entering high school this fall and is a basketball player. With some CrossFit, I'm sure she'll be more then ready come basketball season this winter. She did a great job working through the first three fundamental movements, squat, front-squat, and overhead squat. We finished off of course with Tabata squats and active rest while holding the bottom position. Loads of fun despite the discomfort for 4 minutes. She scored 6 by her eighth interval. Great job Jazmin!

Later in the evening, Shirley, Greg, and Brielle tackled a bear of a WOD. At the track they ran a 400m, 21 (OHS for Greg, FS for Brielle, and Thrusters for Shirley), 21 lateral plyo-jumps on the bleachers. 3 rounds for time. Awesome job! By far the hardest working people on the track!

Brielle - 18:38
Shirley - 21:00
Greg - 21:58

Post 4th of July Monday

2008-07-07T23:07:00.007-04:00

Brielle and Greg started off the work week with a muggy WOD this evening. Greg nearly hurt his left shoulder with the 12kg kettlebell while practicing the movement. To spare him from injury we had him use a brick instead. It even started to shower right in the middle of the workout which didn't stop them one bit for the 5 rounds they had ahead of them.

5 rounds for max reps per round, no time. 3 movements - Turkish get-up using a standard brick; KB Swings w/12kg bell; Push-ups (Brielle from knees).

Brielle- TGU=12,9,8,6,7
KBsw=20,18,16,15,11
PUs=16,13,10,11,10

Greg- TGU=7,8,10,7,5
KBsw=25,20,20,10,15
PUs=10,20,12,13,1

My Solo Lunch WOD...
1.5 pood KB C&J (5 reps left and right) X Ring dips (15 reps) 20 mins for as many rounds possible. I made it to 7 rounds. That 1.5 pood bell becomes deceptively heavy as time passes and if only those rings would stay still!

Happy 4th of July!

2008-07-04T14:32:00.006-04:00

Hope everyone has a fun and safe 4th. Don't blow any body parts off if you'll be handling fireworks. After a rest day I went to the track for my WOD. I decided to do a patriotic tribute for the 4th of July, so I did the Griff. I finished at 11:45.

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Following my WOD, Brielle and Greg did theirs.

For 15 minutes as many rounds as you can:
-Bear crawls (40ft)
-15 standing vertical jumps
-4 shuttle sprints (40ft)

Brielle finished 7 rounds and Greg finished 5.

Thought I'd share some photos from my Level 1 cert. See if you can find me! :)

Broken Man!

2008-07-02T21:08:00.005-04:00

The broken man I'm referring to is me. After seeing the 5 rounds for time posted on the main CF page of 135lb deadlifts(15reps), 135lb hang power cleans (12reps), 135lb front squat(9reps), and 135lb push jerks(6reps), I shook in my boots but decided to go for it with scaling where needed. I kept the 135lb deadlifts, scaled to 85lb for the hang power clean, 95lb for the front squat, and 85lb for the push jerk. Even being scaled, it took me over 40 minutes. My will was broken by the 3rd round and my feelings were crushed. LOL! :( Conclusion from this WOD = I am weak and slow! Hey thats CrossFit for you. It never ceases to humble you.

This evening Brielle and Greg got another WOD in. We reviewed some of our previous movements, covered the thruster with the "rice" bag, attempted push-ups and seated dips with low hung rings. Still need to build our strength up for the rings so we subbed it with flat land push-ups, Brielle from the knees, and got creative with the seated dips and used mine and Greg's front bumpers on our cars.

5 rounds for time of:
*400m lap around parking lot.
*10 push-ups.
*10 "rice bag" thrusters.
*10 seated car bumper dips.

Brielle - 20:17
Greg - 24:20

Way to push through! Awesome intensity!

Catching up!

2008-07-02T11:09:00.002-04:00

A lot has happened since our last post. My apologies to everyone for falling behind. No excuses! Lets bring everyone up to date now.

Monday - My noon time WOD was Lynne: Bodyweight (155lbs.) bench press / Pull-ups, max per round, for 5 rounds.

1. BP-10, PU-32
2. BP-7, PU-25
3. BP-6, PU-20
4. BP-5, PU-16
5. BP-5, PU-12

Monday afternoon with Billy (High School Athlete).
Drilled the Squat, Front Squat, and Overhead Squat. Followed by Tabata Squats.
Billy did awesome! His score was 11.

Monday evening with Brielle and Greg. Fight Gone Bad! 3 five minute rounds continuous through 5 stations (box jump, SDHP, Push-Press, Rowing for Calories, Wallball thrusters.)
Scaled to:
184 - Greg - 45lb SDHP, 25lb dumbells for Push Press, and a 20lb dumbell sub for the Wallball.
259 -Brielle - 25lb SDHP, 10lb dumbells for Push Press, and a 10lb dumbell sub for the Wallball.
You guys made it through! Way to go!

Tuesday at lunch - Tabata rowing for me! 8 rounds of 20 seconds work all out followed by 10 seconds rest. Can you say heart rate through the ceiling!

Tuesday evening - Greg and Brielle (and dog Mitch) ran a 5K!

Today at lunch with Billy and brother Steve. Reviewed the 3 squats, covered kipping pull-ups, and finished with Fran (scaled). Jump assisted pull-ups, reduced weight, and count of 17, 12, 9
-Billy w/45lb thrusters - time of 4:21
-Steve w/25lb thrusters - time of: 4:10

Looked tough out there guys! Awesome work!

Check out our Logo design!

2008-06-29T21:29:00.003-04:00

Everyone's tail is a little sore from yesterday's ride through the trails in Mercer County Park so we took the time on a rest day to brainstorm our affiliate's logo. FYI..... That is me "pushing" and "pulling". Photos and Photoshop work courtesy of my sister Brielle, with creative input from myself and Shirley. Stay tuned for apparel, flyers, and business cards.

Backyard Friday evening fun

2008-06-27T23:14:00.006-04:00

Brielle and Greg getting their Friday evening WOD. Both did an awesome job. Way to hang in there Brielle even after being burnt out from a tough week of work. 7 reps of Ring Rows, Rice Bag Cleans (10-15lbs), and Burpees - as many rounds as you can for 12 minutes.

My dog Judo getting his WOD in too. Root pulls followed by ball chase sprints.

Deadlifts for lunch

2008-06-27T14:14:00.002-04:00

3-3-3-3-3-3-3 Deadlifts. Started with 225 and by round 4 was up to 275. Probably could have bumped up to 280-285 on the 6th and/or 7th round, but that 275 felt heavy! Thumbs are feeling like road rash from my hook grip. Thank goodness for chalk but next time I'm adding some tape as well. Love the effect of the room bubbling in and out like in the Matrix after you set the weight down. Priceless!!! :)

Shirley getting it in!

2008-06-26T20:59:00.005-04:00

100M sprint / backward run return
15-12-9 (12kg Kettlebell swings followed by jumping pull-ups)

Great job tonight Shirley. Intensity was there with a time of 4:56.

My Lunch with Fran. Lovely Misery as Usual!

2008-06-26T13:27:00.000-04:00

You know the deal! 95lbs. Thrusters X Pull-ups. 21-15-9 for time. My left shoulder is feeling decent so I went unscaled today for a time of 10:46. Nothing to write home to mom to but felt good to finish without scaling down the 95lbs. Just stopped sweating now after a cold shower and an hour after the workout.

Another 3 of the 9 movements.

2008-06-25T21:59:00.000-04:00

Still recovering from Tabata squats the other day, Shirley drilled 3 more of the 9 movements; Press, Push-Press, and Push-Jerk. She gained a new appreciation for what is made to look so easy by others who have had hours of practice executing the movements to near perfection. Wait until we go over the Snatch! In coaching, I am able to find address even my own faults. Its awesome how we all benefit and push eachother.

Todays WOD for Greg and Brielle:

2008-06-24T21:59:00.000-04:00

3 rounds of below for time.
-100m sprint followed by running backwards to start position.
-15 Kettlebell swings. (Greg swinging the 16kg bell and Brielle the 12kg bell.)
-9 Jumping pull-ups.

Brielle - 6:45
Greg - 6:57

Awesome Work Guys!!!

Today Brielle and Greg got to sample a scaled Helen after drilling kipping pull-ups and jump assisted pull-ups. Mind you this is their 2nd day after yesterdays drilling of the squat, front squat, and overhead squat, followed by a 1/2 tabata squat session of four 20 second intervals with 10 seconds rest. Rest was the hold of the bottom squat position of course :) Both days have been great and they have tackled both WODs with great intensity and heart! They are well on their way.

CrossFit Push/Pull starts today!

2008-06-23T14:23:00.000-04:00

Excited!!! Just completed my CrossFit Level 1 Cert this past weekend in Vassalboro, Maine at the Maine State Police Academy. Awesome time and received the CrossFit Gospel straight from the horses mouth. All the instructors were incredible wells of knowledge with so much enthusiasm to share. The participants created such a positive and encouraging vibe that helped push eachother to their max. Looking forward to sharing my CrossFit experiences and knowledge with the Trenton, NJ area community. Lets get it in!!!