080831
"Griff"
Run 800m forwards
Run 400m backwards
Run 800m forwards
Run 400 backwards
For time. Post time to comments.
At Home W.O.D.
Do above
Rookie
Do above
Compare to 080730
29.8.08
Saturday
080830
35# DB Snatch 5 reps
35# DB OHS 10 reps
35# DB Thruster 15 reps
5 Rounds for time. Post time to comments. Do one side at a time seeing as how we are diversifying with dumbbells.
At Home W.O.D.
60 Walking Lunges
21 Burpees
5 Rounds for time. Post time to comments.
Rookie
Do regular workout
Compare to 080729
35# DB Snatch 5 reps
35# DB OHS 10 reps
35# DB Thruster 15 reps
5 Rounds for time. Post time to comments. Do one side at a time seeing as how we are diversifying with dumbbells.
At Home W.O.D.
60 Walking Lunges
21 Burpees
5 Rounds for time. Post time to comments.
Rookie
Do regular workout
Compare to 080729
Let Us Kill the Mystery
080829
I had a brainstorm in the middle of my date with 'Angie' this morning. It was about getting my Personal Records out there for you to view. Just to let you know that I do go through this hell intentionally. However, I do enjoy it. Shall we start? Okay then
My records:
Angie--25:47
Fran--8:40
Cindy--16 Rounds
Murph--46:54
Barbara--40:27 w/no rest between rounds
Michael--19:31
Helen--16:09
Griff--12:32
Karen--11:10
Elizabeth--16:54
Nancy--17:45
Kelly--26:15
Running/Rowing:
2K Row(damper at 10)--7:02
5K Row(damper at 10)--18:34
400m Run--1:09
800m Run--3:13
1600m--5:51
5K Run--20:48
10K Run--41:39
Now that is up through today. I've been working hard at my Crossfit. Those that are around me enough know this to be true. If only you could see my left hand today. Two enormous blood blisters have formed. Having to look back at these old records I need to recycle some. For example Kelly, Elizabeth, Griff, just to name a few. We are talking 4 to 5 months ago now. I can only imagine how I would smash some of those times.
If you followed my advice from early and purchased a journal and recorder your own times. I want you to post them up here for all to see. Humility is a tool that serves us well. Yes, it is public but shame does not exist here. We all start somewhere and move along a certain line to get to where we perceive we should be/stay.
I am happy about some of those times above, some I am not. I'm sure some of you could easily beat them. I like that thought. It's what will drive me harder next time I go at it.
So please post up your results from the last few months. It will do you good. For those of you who have yet to get the journal and record. I suggest you get going, we demand proof!
Well, hope everyone is dry today. Good luck to the yorkers attending the cert in Virginia Beach this weekend. Show them how we get it done in PA!
Later
B.
I had a brainstorm in the middle of my date with 'Angie' this morning. It was about getting my Personal Records out there for you to view. Just to let you know that I do go through this hell intentionally. However, I do enjoy it. Shall we start? Okay then
My records:
Angie--25:47
Fran--8:40
Cindy--16 Rounds
Murph--46:54
Barbara--40:27 w/no rest between rounds
Michael--19:31
Helen--16:09
Griff--12:32
Karen--11:10
Elizabeth--16:54
Nancy--17:45
Kelly--26:15
Running/Rowing:
2K Row(damper at 10)--7:02
5K Row(damper at 10)--18:34
400m Run--1:09
800m Run--3:13
1600m--5:51
5K Run--20:48
10K Run--41:39
Now that is up through today. I've been working hard at my Crossfit. Those that are around me enough know this to be true. If only you could see my left hand today. Two enormous blood blisters have formed. Having to look back at these old records I need to recycle some. For example Kelly, Elizabeth, Griff, just to name a few. We are talking 4 to 5 months ago now. I can only imagine how I would smash some of those times.
If you followed my advice from early and purchased a journal and recorder your own times. I want you to post them up here for all to see. Humility is a tool that serves us well. Yes, it is public but shame does not exist here. We all start somewhere and move along a certain line to get to where we perceive we should be/stay.
I am happy about some of those times above, some I am not. I'm sure some of you could easily beat them. I like that thought. It's what will drive me harder next time I go at it.
So please post up your results from the last few months. It will do you good. For those of you who have yet to get the journal and record. I suggest you get going, we demand proof!
Well, hope everyone is dry today. Good luck to the yorkers attending the cert in Virginia Beach this weekend. Show them how we get it done in PA!
Later
B.
Friday
080829
Row 500m
15 Overhead Squats 95#
Row 500m
21 KB Swings 35#
15 Pull-ups
Row 500m
21 Overhead Squats 95#
Row 500m
For time. Post time to comments.
At Home W.O.D.
Run 1 mile
rest 2 minutes
Run 1 mile, then
75 Jump tucks
75 Pike Push-ups
For time. Keep clock running through. Deduct rest time from total. A Pike push-up is where your bent at the waist with feet and hands in contact with the ground. Proceed to do push-up, top of head must touch ground each time. Post time and difficulty to comments.
Rookie
Do regular workout
Row 500m
15 Overhead Squats 95#
Row 500m
21 KB Swings 35#
15 Pull-ups
Row 500m
21 Overhead Squats 95#
Row 500m
For time. Post time to comments.
At Home W.O.D.
Run 1 mile
rest 2 minutes
Run 1 mile, then
75 Jump tucks
75 Pike Push-ups
For time. Keep clock running through. Deduct rest time from total. A Pike push-up is where your bent at the waist with feet and hands in contact with the ground. Proceed to do push-up, top of head must touch ground each time. Post time and difficulty to comments.
Rookie
Do regular workout
28.8.08
Thursday
080828
20 minutes of jumprope practice. Try to nail down a few double unders.
After:
Rest Day
At Home W.O.D.
Rest Day
Rookie
Rest Day
20 minutes of jumprope practice. Try to nail down a few double unders.
After:
Rest Day
At Home W.O.D.
Rest Day
Rookie
Rest Day
27.8.08
Wednesday
080827
20 Squats
15 Jumping Pull-ups
10 Lunges (alternating)
Max rounds in 20 minutes. Post rounds completed to comments.
At Home W.O.D.
20 Push-ups
40 Sit-ups
60 Burpees
For time. Post time to comments.
Rookie
Do regular workout
20 Squats
15 Jumping Pull-ups
10 Lunges (alternating)
Max rounds in 20 minutes. Post rounds completed to comments.
At Home W.O.D.
20 Push-ups
40 Sit-ups
60 Burpees
For time. Post time to comments.
Rookie
Do regular workout
26.8.08
Understanding Potential, Making Improvements
080826
I love some of the conversations we have between each other. We are capable of understanding simple tasks, and larger schemes. Manipulating them in certain orders, making gains, accepting losses, rewarding ourselves. I really find it uplifting when things connect. In terms of, making the connection between this movement and that.
As most of you know by now, the movement of the human body is my fascination. How we generate, hold steady, finish or continue. Simply amazing. The motor patterns formed in all of us, some formed faster than others. That is dictated by things I cannot control however repeated over time the outcome remains the same. We are all progressing towards the same ending. We will be able to handle what comes our way better than most. Analyzing the situation and acting appropriately.
I'm brought to this recollection by "the bull." It was through "the bull," that my mind swelled with the greatness we all achieve. For instance, my man Volpe received his first sub 30 'Angie' the other day. I was so ecstatic, that when I read the comment I shouted. I actually alarmed my g/f. I reassured her that it was Crossfit related and that I was in no danger whatsoever.
We are progressing...........
I love some of the conversations we have between each other. We are capable of understanding simple tasks, and larger schemes. Manipulating them in certain orders, making gains, accepting losses, rewarding ourselves. I really find it uplifting when things connect. In terms of, making the connection between this movement and that.
As most of you know by now, the movement of the human body is my fascination. How we generate, hold steady, finish or continue. Simply amazing. The motor patterns formed in all of us, some formed faster than others. That is dictated by things I cannot control however repeated over time the outcome remains the same. We are all progressing towards the same ending. We will be able to handle what comes our way better than most. Analyzing the situation and acting appropriately.
I'm brought to this recollection by "the bull." It was through "the bull," that my mind swelled with the greatness we all achieve. For instance, my man Volpe received his first sub 30 'Angie' the other day. I was so ecstatic, that when I read the comment I shouted. I actually alarmed my g/f. I reassured her that it was Crossfit related and that I was in no danger whatsoever.
We are progressing...........
Tuesday
080826
7 Rounds for time of:
75# Sumo Deadlift High Pull 10 reps
55# KB or DB Swing 10 reps
Run 100m Backwards
Post time to comments.
At Home W.O.D.
30 Jump Squats
30 Jumping Sit-ups
4 rounds for time. Post time to comments.
jumping sit-ups are sit-ups where you sit-up, then stand, and jump. you may use your hands to assist in the stand.
Rookie
Do regular workout
7 Rounds for time of:
75# Sumo Deadlift High Pull 10 reps
55# KB or DB Swing 10 reps
Run 100m Backwards
Post time to comments.
At Home W.O.D.
30 Jump Squats
30 Jumping Sit-ups
4 rounds for time. Post time to comments.
jumping sit-ups are sit-ups where you sit-up, then stand, and jump. you may use your hands to assist in the stand.
Rookie
Do regular workout
25.8.08
All Over the World
080825
Just killing some time surfing the homepage and affiliate page. I was looking in particular at the international scene. I wish I could understand more languages than just english! I love that we are covering the earth like air and water. Soon they will understand 'elite fitness,' and that it applies to all of us.
I looked in particular at the Crossfit affiliates in Scotland. Seeing as how I have heritage and blood lines there I wanted to see what kind of athletes were developing across the pond. I like Crossfit Scotland more so than Central Scotland. Don't know why that is, but I just do. I'm not really sure if you guys are as fascinated with this as am I, but you should surf the sites and see just how many there are out there doing exactly what we are doing. Plus, to think that number grows daily.........
Just killing some time surfing the homepage and affiliate page. I was looking in particular at the international scene. I wish I could understand more languages than just english! I love that we are covering the earth like air and water. Soon they will understand 'elite fitness,' and that it applies to all of us.
I looked in particular at the Crossfit affiliates in Scotland. Seeing as how I have heritage and blood lines there I wanted to see what kind of athletes were developing across the pond. I like Crossfit Scotland more so than Central Scotland. Don't know why that is, but I just do. I'm not really sure if you guys are as fascinated with this as am I, but you should surf the sites and see just how many there are out there doing exactly what we are doing. Plus, to think that number grows daily.........
Monday
080825
65# Thruster-75 reps
For time. Post time to comments.
At Home W.O.D.
20 Push-ups
50 Squats
400m Run
5 Rounds for Time. Post time to comments.
Rookie
Do regular workout
65# Thruster-75 reps
For time. Post time to comments.
At Home W.O.D.
20 Push-ups
50 Squats
400m Run
5 Rounds for Time. Post time to comments.
Rookie
Do regular workout
22.8.08
Sunday
080824
25 Minutes of Overhead Squat Practice
Looking for spot on perfect form. If you need to use just a broomstick so be it. Keep your arms locked out, shoulders shrugged up toward your ears and squat it down.
After:
Rest Day
At Home W.O.D.
Rest Day
Rookie
Rest Day
25 Minutes of Overhead Squat Practice
Looking for spot on perfect form. If you need to use just a broomstick so be it. Keep your arms locked out, shoulders shrugged up toward your ears and squat it down.
After:
Rest Day
At Home W.O.D.
Rest Day
Rookie
Rest Day
Saturday
080823
1 Round for Max Reps
5 minutes double unders or single unders
4 minutes wall ball (12#)
3 minutes sit-ups
2 minutes push press (65#)
1 minutes box jumps (20")
Post reps for each exercise in comments.
At Home W.O.D.
5 minutes box jumps
5 minutes burpees
3 minutes box jumps
3 minutes burpees
1 minute box jumps
1 minute burpees
Post reps for each exercise in comments.
For each round.
Rookie
Do regular Rogue It w.o.d.
1 Round for Max Reps
5 minutes double unders or single unders
4 minutes wall ball (12#)
3 minutes sit-ups
2 minutes push press (65#)
1 minutes box jumps (20")
Post reps for each exercise in comments.
At Home W.O.D.
5 minutes box jumps
5 minutes burpees
3 minutes box jumps
3 minutes burpees
1 minute box jumps
1 minute burpees
Post reps for each exercise in comments.
For each round.
Rookie
Do regular Rogue It w.o.d.
Friday
080822
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Do each exercise to completion of reps before moving on. For time. Post time to comments. Doing homepage workout today.
At Home W.O.D.
Run for 20 mins. Every 2 minutes do 7 jumping sit-ups.
Jumping sit-ups are normal sit-ups with standing up and jumping at the top. You can use your hands to help you stand.
Post distance and rounds of sit-ups completed in comments.
Rookie
Do regular workout
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Do each exercise to completion of reps before moving on. For time. Post time to comments. Doing homepage workout today.
At Home W.O.D.
Run for 20 mins. Every 2 minutes do 7 jumping sit-ups.
Jumping sit-ups are normal sit-ups with standing up and jumping at the top. You can use your hands to help you stand.
Post distance and rounds of sit-ups completed in comments.
Rookie
Do regular workout
21.8.08
Rippetoe
080820
-Ripisms
-'your muscles cannot get "longer" without some radical orthopedic surgery
-muscles don't get leaner--you do
-there is no such thing as "firming and toning." there is only stronger and weaker
-women who do look like men have taken drastic steps in that direction that have little to do with their exercise program
-only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than comfortable most of the time.
from the book "Strong Enough"
Mark Rippetoe is the founder of Crossfit Wichita Falls. He is the man responsible for the Crossfit Total. Making sure that strength did not get left behind. However, his views on the way strength training/conditioning should proceed differed from the National Strength Coach Association. So much in fact that he decided to relinquish his bestowed title of C.S.C.S. It was posted in letter format on the Crossfit homepage. Mark was on of the first to receive that title back in the mid-eighties. To hold something so long and believe in it 100%, and then have it not seem like the fundamental truth any longer must have been hard. Ideals and principles are not things of stone and can be cast far and easily. I guess what we must learn here is, know what you stand for before you fly your flag. Rogue It!
-Ripisms
-'your muscles cannot get "longer" without some radical orthopedic surgery
-muscles don't get leaner--you do
-there is no such thing as "firming and toning." there is only stronger and weaker
-women who do look like men have taken drastic steps in that direction that have little to do with their exercise program
-only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than comfortable most of the time.
from the book "Strong Enough"
Mark Rippetoe is the founder of Crossfit Wichita Falls. He is the man responsible for the Crossfit Total. Making sure that strength did not get left behind. However, his views on the way strength training/conditioning should proceed differed from the National Strength Coach Association. So much in fact that he decided to relinquish his bestowed title of C.S.C.S. It was posted in letter format on the Crossfit homepage. Mark was on of the first to receive that title back in the mid-eighties. To hold something so long and believe in it 100%, and then have it not seem like the fundamental truth any longer must have been hard. Ideals and principles are not things of stone and can be cast far and easily. I guess what we must learn here is, know what you stand for before you fly your flag. Rogue It!
The First Rogue
080820
I know this may come as a surprise to most of you, this will be the new home of the w.o.d. I will continue to post at the same time everyday. However you now must memorize a new address. You could also add me to your favorites. That way navigation isn't a tedious task any longer than it has to be.
I titled this 'The First Rogue' because of my experience at the B.A.A.C. I was the first trainer to introduce the Crossfit method to the staff and gym members. It has taken most by surprise. So is it the method that has gone rogue? Or the trainer? I wanted to name this blog Crossfit AP, however until I can come up with the affiliation fee, we will go with Rogue It. Time to shed the hyperfitness shell and be born into what we really are. A team of rogue athletes competing in the sport of fitness. Competing with ourselves, others we've met and others we may never meet. Competing. Clocking in stronger and faster than before. Rogue it!
Actually another reason for the change is the blog site itself. The livejournal with all of it's advertisements and gadgets made updating a drag. I mean drag. So as I sit here and type this first post, this blog has updated 3 times without slowing me down. At 5am in the dark, you want to get the post out, check progress, and go and have a cup or two of coffee and watch the news. Sorry, I mean I do care about you guys and girls out there and your workouts. Some mornings though are just tough.
Are there any further guesses to my questions posed?
What does A and P stand for in my Crossfit name?
What is the meaning of a 'Burke' day?
Clues:
Okay, for the first one we had one guess All People. That was a good one but not it.
Second question, a guess was goal keeper for men's water polo team. Goal keeper is correct however wrong sport. Mags is on the scent. I feel he will win a session or two for free if he is not careful.
Any problems, complaints, or other remarks to be made regarding the change either email me at aabtrner@hotmail.com
runrun@crossfityork.com
I would love to hear your feedback, positive or negative.
I know this may come as a surprise to most of you, this will be the new home of the w.o.d. I will continue to post at the same time everyday. However you now must memorize a new address. You could also add me to your favorites. That way navigation isn't a tedious task any longer than it has to be.
I titled this 'The First Rogue' because of my experience at the B.A.A.C. I was the first trainer to introduce the Crossfit method to the staff and gym members. It has taken most by surprise. So is it the method that has gone rogue? Or the trainer? I wanted to name this blog Crossfit AP, however until I can come up with the affiliation fee, we will go with Rogue It. Time to shed the hyperfitness shell and be born into what we really are. A team of rogue athletes competing in the sport of fitness. Competing with ourselves, others we've met and others we may never meet. Competing. Clocking in stronger and faster than before. Rogue it!
Actually another reason for the change is the blog site itself. The livejournal with all of it's advertisements and gadgets made updating a drag. I mean drag. So as I sit here and type this first post, this blog has updated 3 times without slowing me down. At 5am in the dark, you want to get the post out, check progress, and go and have a cup or two of coffee and watch the news. Sorry, I mean I do care about you guys and girls out there and your workouts. Some mornings though are just tough.
Are there any further guesses to my questions posed?
What does A and P stand for in my Crossfit name?
What is the meaning of a 'Burke' day?
Clues:
Okay, for the first one we had one guess All People. That was a good one but not it.
Second question, a guess was goal keeper for men's water polo team. Goal keeper is correct however wrong sport. Mags is on the scent. I feel he will win a session or two for free if he is not careful.
Any problems, complaints, or other remarks to be made regarding the change either email me at aabtrner@hotmail.com
runrun@crossfityork.com
I would love to hear your feedback, positive or negative.
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