Blog Archive

5 rounds

10 Power Snatches  (75#/45#)
10 Overhead Squats (75#/45#)
10 box jumps

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Tom and Katherine came for their first visit to NSCF.  Tom finished the baseline workout in a very respectable 5:51.  

Will also came for his first visit and subbed 35# kb swings for snatches, finishing 5 rounds in 12:29.  Nicely done!

One girl's experience at CF Brooklyn with the workout we did last monday.  Many of you can relate.

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

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Strength without size: getting stronger without getting bulky

The toning problem: why women are missing out when it comes to weight training

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Jim visited us from Crossfit Alaska.  Enjoy the warmth this weekend!

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Jim got done with the WOD and decided he wanted to hit 4×5 on DL.  Here he is deadlifting 245#.  He's in town for his dad's 85th birthday.  You do the math.  Impressive!!

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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022609 010 

6am gets their pullups in.  Time to beat is 16:17 by Corey from VA.  kipping pullups as rx'd.

Push Jerk 1-1-1-1-1-1-1 reps

Compare to 121608

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Corey goes overhead

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Ryan made his first visit and finished our Baseline workout in a respectable 6:16m

Motor City Crossfit posts about women getting too big

Rapid health improvements on Paleo diet

Robb Wolf says start with addressing your food quality

Front Squats
3-3-3-3-3

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Packed at 6am.  Corey and Todd stopped by from CF Hampton Roads in Virginia and showed excellent form on all their movements.  Great to meet ya'll!

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

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Andrew tags a 6:34 on the baseline workout during his first visit.  Thanks for stopping by!

Real tough workout today.

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"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

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These are squat not power snatches.

Jesse Ward from Locals Gym in Seattle joined us today, gave a few pointers on the KB snatches we were doing and how to scale the L-pullups which we will definitely do going forward!  Great to meet you Jesse!  I've seen your website before and your box looks awesome!   Thanks for visiting!

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Chris and Jesse work the KB's

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Chris during the last round of L-pullups.  These really were murder.  Way to hang tough!

And now, some pics from Friday's workout I thought were cool.

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Jared and Mike Deadlift.

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Jared pushes up.

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Mike relaxes after Friday's workout.

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Jared joins him. 

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Can't forget about 9am.  Darryl, Mikis, and Chris hit the deck for pushups.

Sorry no pics of the 6am class.  As always, Rick leads us out of the gate!

Deadlift 75% bodyweight  for 30 seconds
Pushups for 30 seconds
Rest 1 minute

10 rounds

Post DL/PU splits and total reps to comments

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 Jared and Rob continue our dipping theme.

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Jared, Janel, and Rob in various stages of Pushing up.

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

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Scale the ring dips to bar dips, and handstand pushups with knees/feet on the box if needed.

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Darryl rocks the C2 Rower while Mikis makes form suggestions.

I made the mistake of leaving the intro workout times on the board yesterday (Intro workout:  500m row, 40 squats, 30 situps, 20 pushups, 10 pullups).   Naturally, after pullups, the guys were feeling a little frisky at 6pm. Mike decided we all needed to try and break the standing record.  The record was held by Chris, a new member who is really athletic and has loads of potential.  He had set the bar at 6:30m.

So the evening class took their best shots:

Darryl – 5:41
Mikis – 5:58
Mike – 4:52
Kevin – 4:05

Nice work fellas!  Though I have a feeling it is only a matter of time before Chris beats us all!  He hasn't even learned to kip yet!

Marcus Rick dip 

Marcus and Rick – "When I dip you dip"

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.

Post number of minutes completed to comments.

 
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Mike, Mikis, and Darryl hit the pullup progression hard!


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