Russ Finishing Up

Russ performing Tabata intervals on Clay's Versaclimber.

Russ my man this thing is evil and you did a damn good job with it!

SOS - 09 June 07

CF Greely - 03 June 07

Cleaning Your Tires




Here's part one of the workout video. This girl Laurrette is impressively tough, near kicked my ass. Nice work!

CF 01 June 07

Wayne doing his thing at 05:30.



Clay thanks for comming out my friend. Very good job tonight. Crispy you actually look like you had a hard time on this one. Good stuff, though it was fairly low skill it was very potent none the less non?

Yay Burpees Uphill

Deadlifts - 23 May 07

Matt 24 May 07 Double body weight deadlift 340lbs - good job Matt.



Nice work people!

Andrew: keep the bar in closer to your body.

Matt: dude big improvement, stay tight, keep it close.

Wayne: You have to stay more tight, feel every muscle in your body contract this will keep you tight and safe.

Crispy: Nice!

Mommy: No deadlifts with weight for you - that would be stupid...

Conversions

Now the following goes for everybody:

Try and pull the bar apart while it is overhead. As if trying to stretch it. Press the shoulders up as if trying to touch your ears, and press the bar up as you go down.

Matt we overshot with 95# - 65# would have been more appropriate, Linda 35# was just right for you, and Christie you keep freaking me out because that 40# looked easy! Wayne good effort considering your very tight shoulders. Andrew dude keep practicing you're going to be a machine.

All in all that was a blast - we're going to be doing a bunch of it in the coming months.

Les Boys

CrossFit - 17 May 07

Russ: Keep your back tight, I know its not that heavy for you but you have to focus at all times in keep the arch in your back. Stay on your heels, reach with your backside otherwise its coming along really well.

Kristi: You're doing very well, you have good balance, coordination and flexibility, the strength will come too. Keep it up.

CrossFit - 16 May 07

Erik: During the clean you are pulling with your arms far too early. Really focus on letting the arms relax until the very last moment during extension. Watch Melanie, she use her arms only to pull herself down under the bar. The arms need to be like ropes. You must also narrow your jumping stance your feet have no where to go in the landing but too far away.

Melanie: Nice work - the only thing I notice is that you tend to drift to your toes every once in a while and this puts you off balance. You are also kicking the bar out away from the body, imagine that you are leaning back and pulling the bar over your chest during extension. This will keep the bar in close and prevent that forward jump.

CrossFit - 15 May 07

Andrew: Good Squat form keep it up. As we discuss we will incrementally increase the weights you are using over time. You can lift a lot more but lets be smart and move ahead at a reasonable pace. You finally figured out how to climb the rope, I want you to throw it into your warm-up session from now on until we find another deficiency to replace it with.

Russ: Dude you're strong but like everyone else around here lets make it incremental. We really need to work on your hip flexbility. When you come in next we will practice some drills.

Dean: Your squats are really nice, now lets assure you don't bite off more than you can chew. All your skills are coming along really well, now I've seen you kip I want you to practice those consistently whenever you get a chance. Little but often is the key that will make a world of difference.

CrossFit Mom to Be!

CrossFit - 14 May 07

Kristi:
We need to practice deadlifts. Its actually very good off the ground but as the weight comes up your leg you seem to lose focus and your back relaxes. At this point the weight is fairly light and you can get away with it but we have to correct it now before moving forward to far. Every time you come in you push yourself a bit harder. You're a rock star, and the progression shows it!

Melanie:
Geeze very nice work on the deadlifts, I'm impressed. Next time we do handstand push-ups I want you to work shoulder presses. In fact I want you to work shoulder presses on your own time whenever you get a chance. This will help a great deal with the upper body work.

Erik:
I couldn't find anything wrong with your deadlifts, even your kyphosis is improving as a result. NICE! You suck when you get inverted. You need more smart overhead work. Same prescription as Melanie. Shoulder presses with dumbbells. DUDE now thats effort!

P.S. work on your combat roll...

SOS 13 May 07 (CrossFit)

Wayne:
For your first time out you did an excellent job! You are very coordinated which is why you picked up the kip and the power snatch so quickly. Or maybe I'm just that good of a Coach, let's say its a combination of both :) You need to work on your landing position in the snatch, practice drop squats.

Like so: Stand at Ease - Pull Yourself down into a squat as fast as you can - stick the landing - pause - stand up - repeat. This is what you need to practice to improve your snatch otherwise good job. Dude you've got good speed, you're way ahead of the curve. Keep working with those tight shoulders and it will all come together.

Linda:
YOU CLIMBED THE ROPE! Awesome job thats my girl, you didn't think you could do it but there you are climbing the rope for everyone to see. Technique is strength! Keep up the good work.

Andrew:
Dude nice burpees. Just remember to pull your legs into a full squat with your hands inside the legs before jumping, this will protect your back. Your snatch is coming along really well and so are your kipping pull-ups. You've got some explosiveness in you, now lets do something with it.

SOS 12 May 07

Erik: You are engaging both your push press and push jerk with too wide a stance. Your feet have no where to go. If you watch Eleanor you can see her walk her feet in closer together between each rep. Do this, it will help you transfer more force up from the ground!

Melanie: You are leaning forward noticably during your push press and jerks. Keep your chest up and push your butt back slightly. You are landing on your toes, you need to send your butt back behind you when you land otherwise you could jack up your knees if you continue this way. Sort it out!

Elea: Don't let the bar slie down your shoulders during you dip. As you go down keep your shoulders pressing up against the weight by expanding your rib cage. Breath into the bottom of your lungs and this will occur. Use your diaphragm thats right you dia-fragam. :) Otherwise - I better start working on my push presses because you aren't too far behind!

Matt B. Killer Austere Work

Fat Rowing Helen

Stickin' it to Fat Rowing Helen

SOS 17-3-07

Suffer on Saturday's "Linda" or "the Three Bars of Death"

This one really taxes your energy budget!

300 the Gates of Fire

Check out last Saturday's workout. Awesome work folks!

Suffer on Saturday 3-3-07

Paul, Kris, and Bob came out for a wicked workout involving only two exercises:

7 rounds for time:
Wall Ball 20# 9 foot target for 30 reps and
12 foot rope ascent, 2 reps.

Begin from the ground on the rope climbs, go hands only as long as you can.

CrossFit 06:00 - 02 Mar 07 (L-Sits)

This mornings group doing L-Sits or variations thereof.



Here's the workout a quicky but a gooder!

Kris & Matt doing "Barbara"

5 rounds for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats

CrossFit 16:30 - 27 Feb 07 Rick B. FS

Rick NICE improvement on your front squats. Keep working those and you'll be doing some amazing things here.

Rowing Technique

I found this on Youtube and it is SPOT ON!

Rowing though seemingly very simple is anything but. The legs must drive the back follows and the arms finish. Very similar to the clean and the snatch in effect, we
need to impart as much force into the oar as possible.

Similar to all of our Foundations movements this is not possible with a rounded back. Like a clean we must keep the arms relaxed and extended. By pulling early with the arms it is as rowing with a bungee cord, the force is dissipated along the length of the cord as it stretches and very little remains when it reaches the end.

Watch the video and learn!

If nothing else I am entertained by the stick figures!

CrossFit 06:00 - 26 Feb 07

Erik and Mel C. two of our more dedicated athletes have
been training hard here at CCF.

Training Notes:

I would like to see that both of you keep the bar closer in towards the body as you perform the burgerner warm-up. Particularly during 7-8-9 the muscle-snatch portion.

Squat: Mel get a bit deeper and drive up hard from the hips.
Erik stand up straight to finish off the lift.

Rowing: Both of you need to push the arms out on your return stroke before bending the knees. Clear the knees with the handles before you reach forward.

Cleans: I want to see a more violent hip extension during cleans, you need to imagine you are launching whatever object it is your are cleaning straight up overhead while keep your arms loose as ropes! The three D's Dip-Drive-Drop

NO NOT THE 5 D's:
Dodge-Duck-Dip-Dive & Dodge
"If you can dodge a wrench you can dodge a ball!" Patches O-Hoolahan

GHD Sit-Ups:
The GHD Sit-Up is initiated with a violent extension of Rectus Femoris the powerful knee extensor muscle on the top of your leg. Think "Straighten the legs!"

Suffer on Saturday 18-2-07

Cruel workout - but loads of fun!

Gaby - Scaled Cindy

This is an example of how we scale and adjust workouts for the individual's abilities.

Wade's WOD

Yup, he's pretty fly...for a white guy.

The Transformation

Ever wonder what went on behind the scenes? It was a pretty rapid month of work, from Jan 12 to Feb 3rd.

Opening Day!

What a great day! Thanks to all who stopped by.

Alexis Med Ball Cleans

Gaby HSPUs

We can adapt our exercises for all levels and abilities.

Mr. Self Destruct

Pierre, of Capital CrossFit

Alexis assisted muscle ups

Our second most popular video, I just don't get it.

Gaby assisted pullups

That's just an elastic band, and she had at least a couple more reps left in her...

Colin's WOD

Our first video