Archive for February, 2009

Beach Sprints…Tabata Style :)

February 22nd, 2009

 

laurie-showing-intensity
Friends,
 
Hope you are all enjoying the weekend. First off I want to give a huge congrats to everyone that did Chelsea yesterday. Both Don and Brook went the full 30! Lunatics!
The boys did a sick workout in the sand south of NB pier this morning. If you made it good on ya. If you missed it shame on you!
Here is what the boys did.
 Tabata style beach sprints. 
1. Matty finished with 2375m total
2. Thayer 2225m
3. Don 2025m
4. Gary DNF (Calf injury) But later Sinclair made it up on the erg where he reigns king and put up a very solid 3407 meters. Damn bro!
 
I am flying out to NY in about an hour. I will be back for Wed. WOD however. I will post the WODs for Monday, and Tuesday on to the the website.
Ok thats it Im off to pack.
Please read the attached article on how CrossFit aims to measure fitness. So if someone says “im fit” you can say “oh yeah, lets see how fit you really are”.
CrossFit proposes that fitness in itself is a sport and an individuals level of fitness can be measured across broad time and modal domains through WODs like Fran, Helen, Diane, and the like.
I expect each and every one of you to crush your last fran and helen times on our OCC games on March 7 and 8th.
 
Ok thats it.
 
 
Ask your doctor if getting off your ass is right for you.
JMF

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some-of-the-occ-crew1

Hey guys!

Wow I miss you all after just one day off. I dont know about you guys but I cant wait for the WOD tomorrow. 
Update for you all. I will be leaving for NY on Sat. afternoon. I will be back for Wednesdays workout however. Just check the new website which I will post the new WOD to each day. In fact this is one of the last emails you will get. Alright I am glad you guys are still with me. We have just gotten started and I cannot wait to see where each one of you are in a few months from now. 
WOD 2/20
-Widow Makers. Add 10# if you nailed all your reps from last time. Keep the weight the same if you missed any and drop 10# if you missed more than 3 reps. Remember to take a big deep breath before each rep and hold it throughout the squat exhaling at the completion of the rep. You will be able to lift more trust me.
If anyone wants to feel the difference that a pair of weightlifting shoes does just borrow mine. I tried squatting with my nikes on yesterday and while it wasnt bad when I put my lifting shoes on for the last few sets it was a completely different. Try it for yourself. 
-Chelsea 
Every minute on the minute for 30 minutes. 
-5 pullups 
-10 pushups
-15 squats
Lets see if anyone has it in them to make it the full time. 
Also check out this good article by a CrossFit orginial Greg Amundson. Read. Believe it. Do it.
Get some. Go again.
JMF

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Rest Day

February 19th, 2009

 

go-adrian
Rest Day today guys.
By the way Don has got the hang of the kip. Holy shit! It will be so much easier when you guys have a higher bar for the taller people among us. Its hard to have a free and loose lower body which is a must when you have to hold your feet up. But none the less Don way to go man. Your WOD times that involve anything with pullups are going to be insane from here on out. At the new facility we will be very pullup centric :) And I will work with everyone one on one until you all have it down pat. It is fundamental to your success and progress.
Here is a good video with CrossFit founder Glassman speaking in the background on the kips importance.
And here is another good tutorial from the legend Robb Wolf owner of CrossFit Norcal.
 
 
A great article on diet by Robb as well.
 
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. -Greg Glassman
 
 
Your workout is our warmup.
JMF

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Go get em…

February 18th, 2009

matty-pulling-330

Friends,

Great WOD today. The everyone put the “50″ through its paces. Big ups to Matty who came in first with Sinclair nipping at his heels just :47 seconds behind. I smell some rivalry coming on. 

Also Laurie killed it as well. For her first “50″ she did awesome. Admittingly seeing some stars and blacking out at points! Holy shit! You go girl. Congrats to everyone for finishing. That one is a bitch.

Here are the results.

1. Matty 29:13

2. Sinclair 30:00

3. Don 32:20

4. Brook 35:01

5. Laurie 42:14

6. Alan 44:00

 

WOD 2/18

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Then 

“Michael” 

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Get it go again. 

JMF

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You ready for the Filthy 50?

February 17th, 2009

 

donny-sucking-wind

Guys/gals,

Yesterdays WOD results.

1. Matty 15:15

2.  Kyle 16:54

3. Donny 19:28

4. Brook 22:30

5. Sinclair 23:24

6. Alan 23:38

7. Will 22:00 (with blue band)

Good work for Laurie and Chip. Laurie finished with a 6:36 which slides her into intermediate category for women. And Chip with a 6:24 which puts him into the novice category for men which only means that he has a ton of upside potential for this year. 

Also solid effort to Alan who now has the kipping pullup down. Congrats Alan. Now whos next?

So here we are on our second week of widow makers and your back squats are looking a hell of a lot better. If your getting all 20 of your reps then keep going up 10# in weight. If you miss one or two reps go up just 5# on the next workout. If you miss three or more reps then keep the weight the same. 

Tuesday WOD: 

“Filthy Fifty” 

Both vets and rookies can do this one. 

If it aint hard it probably aint worth doin…

JMF

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