Fun while it lasted....

This is a bit of a late post, but I figured I'd close things out over here. The Acxiom Wellness Center has had to institute some new rules to protect their facilities and equipment from (further) damage. Among these rules are two that make it impossible for us to do CrossFit 'our way' in a group format. These are:

• Any olympic lifting or is variants (power clean, push press, etc) must be done within the confines of the squat rack. There is only one.
• No barbells in the aerobics area. Period.

These new rules placed us in a position of having to either A: drastically change the program to omit these lifts or B: find another gym. So find another gym is what we did. Anyone interested in joining, feel free to drop me a line.

In the meantime, I'll be tracking our progress under a new blog with a new name. I've chosen the name "Infidel Crossfit" for our new blog. The definition of Infidel is as follows:

in·fi·del (ĭn'fĭ-dəl, -dĕl') n.
1. Offensive. An unbeliever with respect to a particular religion, especially Christianity or Islam.
2. One who has no religious beliefs.
3. One who doubts or rejects a particular doctrine, system, or principle.

I've chosen the title for the third definition, based on our rejection of the rules and doctrines that have been hammered into our heads by the quick-fix, fitness magazine, ab roller, thighmaster fitness industry.

That and that's what the terrorists call us americans, and screw those guys. I AM an infidel.

FW: DSC00003

"Honest" Push-ups...

Everyone knows how to do push-ups, right?

With the complexity of a lot of the movements we use in our WOD's, it's easy to take for granted some of the lower technicality movements that we've been perorming most of our lives, such as pushups, sit-ups, running, etc. The following is a snippet from the CrossFit Journal article on "honest" push-ups.

A Cheater's Guide to Lousy Push-ups:

Avoid each of these and you are nearly guaranteed an honest push-up:

1. Sagging: Dropping the belly in an attempt to hit, or reach bottom early

2. Piking: Sticking the butt up in the air. This is usually accompanying a rest (see resting, below).

3. Resting: Coming to a stop. This is usually tried at the top, often while piking, but may manifest as a collapse at the bottom.

4. Bouncing: This cheat is, exactly as the name implies, bouncing off the floor to rise to top again without effort. This is a big hit with fat guys.

5. Yogaing: With this cheat, the head and neck lead up followed by the chest then belly. It is a dynamic variant of sagging, but often performed as though it were a plus or artistic.

6. Reaching: Reaching’s most common form is with the head and neck. Some cheaters can extend their head and neck an extra six inches in an attempt to find bottom early and avoid the pain of a real push-up. Look for the nose a foot below the chest.

7. Speeding: The count should be a slow "one-two" up and "one-two" down unless doing timed efforts like the Tabata Interval. For reps, they have to be slow and controlled.

8. Shorting: This is the worst and most common cheat where the cheater typically doesn’t go all the way down. Not rising to the top is less common but still cheating.

Wednesday - "Simple"

As many rounds as possible in 30 minutes of:

Big Dawgs/Pack:
Men:

• 20 pull-ups
• 30 push-ups
• 40 sit-ups
• 50 box jumps
  

Women:

• 10 pull-ups or jumping pull-ups
• 20 (honest) push-ups
• 30 sit-ups
• 40 box jumps
  

Puppies/Buttercups:
Men:

• 10 pull-ups
• 20 push-ups
• 25 sit-ups
• 30 box jumps
  

Women:

• 10 jumping pull-ups
• 10 (honest) push-ups
• 20 sit-ups
• 30 box jumps

Monday, August 6 - "Elizabeth"

 

Today, we're going to do Sunday's Crossfit.com WOD "Elizabeth," because we all suck at front squat cleans and need to get better. :-p

 

"Elizabeth"

 

Big Dawgs

21-15-9 reps of:

Front Squat Clean – M:135lbs W:95lbs

2x Bar Dips (41–30–18 reps)

 

Pack

21-15-9 reps of:

Front Squat Clean – M:95-115lbs W:55-75lbs

2X Bar Dips

 

Puppies

21-15-9 reps of:

Dumbbell Front Squat clean

Bar Dips (If you can't do bar dips do 1.5X the number bench dips. NO GRAVITRON PLEASE.)

 

Buttercups

15-12-9

Dumbbell cleans

Bench Dips

Friday, August 3rd - "Deathblow" (Posted late)

We revisited Matt's deathblow workout on Friday, and it seems to have become a favorite of the males in the group. In true "Deathblow" fashion, I passed on this one, as I'd done "Jason" early Friday morning with the Crossfit Little Rock crew at AR Sports Performance.

 

FOR TIME

Adjust weight according to your strengths, below are just suggestions

Big dawgs

Round 1

• 1 mi run
• 21 dumbell bench press (M 50lb W 25lb)
• 21 deadlift (M 135lb W 65lb)
• 21 shoulder press (M 95lb W 45lb)

Round 2

• 3/4 mi run
• Repeat lifts for 15 reps

Round 3

• 1/2 mi run
• Repeat lifts for 12 reps

Round 4

• 1/4 mi run
• Repeat lifts for 9 reps

As I said earlier, I got the opportunity to work out at the new Little Rock Crossfit affiliate at AR Sports Performance in Little Rock. If you have a chance, take a minute to stop by their blog and check em out.

Wednesday, August 1 - "Exile" (posted late)

 

Well it seems there’s going to be some chiropractor guy twisting people’s backs up in the aerobics room today until 2:00, which means that we’ve been kicked out on the lawn today. That’s ok, though, because it’s only going to get up to 96 today.

 

Today’s outdoor workout:

 

Three rounds of:

• · Medicine ball three throws, 300 ft (The length of the lawn)
• · 2xDB Farmer Carry, 150ft
• · Flying Burpees, 150ft
• · Run, 300ft
• · Medicine Ball Three Throws, 300 ft
• · Flying Burpees, 150ft
• · Farmer Carry, 150ft.
• · Rest

Pick your own weight. I’ll bring out all of our makeshift med balls and have the cooler.

 

Medicine Ball Three Throw – Throw a med ball for distance, alternating throwing forward from the chest, forward overhead, and backwards overhead.

Farmer Carry – Pick up two heavy dumbbells and start walking.

Flying Burpees – Like a regular burpee, but instead of leaping in the air at the end of the rep, perform a standing broad jump.

Monday, July 30th "Filthy Fifty"

 

 

Due to low turnout last Friday and low relative intensity from those who did (myself included,) we’re going to do a similar workout to Friday’s:

 

"The Filthy Fifty"

Complete the following for time:

• 50 box jumps
• 50 pull-ups (W: jumping)
• 50 Dumbell/Kettlebell swings (M:35#/W:25#..for fun, try 50#))
• 50 walking lunge steps
• 50 knees to elbows
• 50 push press (M:45#/W:30#)
• 50 back extensions
• 50 wall ball shots 10' (M:25#/W:14#)
• 50 burpees
• 50 double unders

Alpha Dawgs: As Rx

Pack: 35 reps, scale weight

Puppies: 25 reps, scale weight

Friday, July 27th - "Ouch"

 

 

Big Dawgs:

800M Run
50 Wall Balls (20lbs men - 14lbs women)
50 Burpees
400M Run
50 Pull-Ups
50 Swing (1.5 pood men - 1 pood women)
400M Run
50 Thrusters (25lb Dumbells men - 20 lb Dumbells women)
50 Knees to Elbows

 

 

Pack:

800M Run
35 Wall Balls (20lbs men - 14lbs women)
35 Burpees or 50 jumping pull-ups
400M Run
35 Pull-Ups
35 Swing (1.5 pood - 1 pood KB women)
400M Run
35 Thrusters (25lb Dumbells men - 20 lb Dumbells women)
35 Knees to Elbows or hanging knee raise

 

 

Puppies:

400M Run
25 Wall Balls (20lbs men - 14lbs women)
25 Burpees
200M Run
25 Jumping Pull-Ups or Ring Pull-ups
25 Swing(1 pood kettlebell - or dumbell if needed)
200M Run
25 Thrusters Dumbells appropriately loaded
50 Sit-ups

Wednesday July 20th - "Run Forrest!!"

 

 

10x 100m sprint for PR time... outside... in the heat.

 

 

 

 

(Note: This workout damn near destroyed everyone who did it, aside from Anna. I'm still nursing my shin splints)

Monday, July 23rd - Fight Gone Bad

 

Fight Gone Bad!
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "switch", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Big Dawgs:

Wall-ball, 25 pound ball, 8 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Puppies:
Wall-ball, 14 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 25-45 pounds (Reps)
Box Jump 16" box (Reps)
Push-press 25-45 pounds (Reps)
Row (Calories)

Buttercups:
Wall-ball, 10 pound ball, 8 ft target. (Reps)
Sumo deadlift high-pull 15-25 pounds (Reps)
Box Jump 10" box (Reps)
Push-press 15-25 pounds (Reps)
Row (Calories)

 

 

(Note: I'll post the scores tomorrow. Almost everyone who participated in FGB last time that did it this time showed a marked improvement in score. Good work, everyone!)

Friday, July 20th - "Quick and Dirty"

 

 

30, 20, and 10 rep rounds for time of:

 

Thrusters

BD: Men - 95lb barbell Women - 45lb barbell

Pack: Men - 85lb barbell Women - 30lb barbell

Pups: Men - 2x25lb Dumbbells Women - 2x10lb dumbbells

 

Push-up

BD: Men - Clapping or ballistic Women - Strict form

Pack/puppies: According to ability

 

DB/KB Swings

BD: Men - 50lbs Women - 30 lbs

Pack/Puppies: According to ability

 

Burpees

BD: Men - Tuck Jump or to pull-up Women - Strict form

Pack/Puppies: Strict form to failure, then girl burpees

Catching up again...

Sorry, folks. Been a crazy couple of weeks at work. I'm going to post the last couple weeks' workouts now.

Wednesday - A.M.R.A.P.O.M.G.

As Many Rounds as Possible in 30 minutes of:

Hang Front Squat Clean (heavy)10 reps.

• Scale weight according to ability.

Burpees

• Big Dawgs Men: 25 Tuck Jump Burpees Women: 25 Regular
• Pack Men: 25 Regular Women: 20 Regular
• Puppies Men: 20 Regular Women: 15 Girl Burpees

5 Turkish get-ups (per arm)

• Big Dawgs Men: 45-50lbs Women: 25-30lbs
• Pack Men: 30-40lbs Women: 15-20lbs
• Puppies Men: 20-30lbs Women: 8-15lbs

Monday (posted late) - 30, 20, Run

 

FOR TIME:

• 30 walking lunges
• 20 pull-ups
• Run 400m
• 30 Box Jumps
• 20 Dips
• Run 400m
• 30 DB/KB swings
• 20 Knees-to-elbows (or leg lifts if you can’t do KTE)
• Run 400m
• 30 atomic sit-ups
• 20 Medicine Ball cleans
• Run 400m
• 30 Wall Ball Shots
• 20 towel pull-ups
• Run 400m

Wednesday - "Barbara"

5 rounds for time of:

Big Dawgs

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

Pack

• 15 Pull-ups
• 25 Push-ups
• 35 Sit-ups
• 45 Air Squats

Puppies

• 10 Pull-ups
• 20 Push-ups
• 30 Sit-ups
• 40 Air Squats

RESULTS

• Ryan: Big Dawgs - 4 rounds, 30 minutes (Had a meeting, had to go)
• Leann, Megan: Pack, as Rx 50 minutes. Excellent work!
• Seth: Big Dawgs, as Rx - 47:30
• Brett: Big Dawgs, 3 rounds 26 minutes (Had a meeting, had to go)
• Justin: Big Dawgs, as Rx 52:30

Monday, July 9 - Gym Jones "Dirty Thirty"

Row 500m - (If 500m time is below penalty time, immediately row another 500m with no rest.)

Penalty Times

• Big Dawgs – Men: 1:45, Women: 2:00
• Pack – Men: 1:55, Women: 2:10
• Puppies – Men: 2:15, Women: 2:30

Then...

30x Bar Dip

• Big Dawgs – Men : Weighted, 25lbs or more. Women: Full BW
• Pack, puppies – Scale according to ability.

30x Sit-up

• Big Dawgs – Men: High decline holding 20+lb DB, Women: GHD
• Pack – Men: Anchored, holding 10+lb DB, Women: Unanchored
• Puppies – Men: Unanchored, Women: Anchored

30x Thrusters (Front Squat to Push Press)

• Big Dawgs – Men: 2x35lb DB or 80lb Barbell, Women: 2x 20lb DB or 45lb Barbell
• Pack – Men: 2x30lb DB or 65lb Barbell, Women: 2x 15lb DB
• Puppies – Scale according to ability

30x Push-up

• Big Dawgs – Men: Ballistic Push-ups (I’ll explain) Women: Straight up
• Pack/Puppies – Scale according to ability.

30x Box Jump

• Big Dawgs – Holding Medicine Ball
• Pack/Puppies – Holding smaller medicine ball, or straight up.

30x Turkish Get-up (15 each side)

• Big Dawgs – Men: 30+lb, Women: 20+lbs
• Pack – Men: 25+lb, Women: 15+lbs
• Puppies – Men: 20+lb, Women: 10+lbs

RESULTS

Participants: Anna, Leslie, Leanne, Ryan, Adam, Matt, and Justin in the group workout. Everyone made the 500m row under the penalty time. Everyone also busted ass on the rest of the workout and we had no DNF's.

Ryan has officially renamed the Turkish Get-up to the "Retard Raise" after about the 25th rep.

Friday, July 6th - "Easy.... Promise"

 

Exercises:

Swiss Ball Piston Press (SBPP) – Lay back on a swiss ball and do alternating one-arm dumbbell presses, first left arm, then right. One press each arm equals one rep of the exercise. You pick your weight.

Renegade Manmaker (RMM) – Kind of a dumbbell Burpee/row/clean and press thingy… Look at the pictures here for a description. Pay no attention to the fact that the he-man looks like he’s in agony. He’s only being a wuss. These are easy… promise.

Sprint – Make your legs move you through space quickly in a forward motion. Like walking, but with intensity.

 

Big Dawgs/Pack: 10 sets

• Set 1: 10x SBPP, 1x RMM, Run 200m
• Set 2: 9x SBPP, 2x RMM, Run 200m
• Set 3: 8x SBPP, 3x RMM, Run 200m
• Set 4: 7x SBPP, 4x RMM, Run 200m
• Set 5: 6x SBPP, 5x RMM, Run 200m
• Set 6: 5x SBPP, 6x RMM, Run 200m
• Set 7: 4x SBPP, 7x RMM, Run 200m
• Set 8: 3x SBPP, 8x RMM, Run 200m
• Set 9: 2x SBPP, 9x RMM, Run 200m
• Set 10: 1x SBPP, 10x RMM, Run 200m

(Men: >30lb SBPP, >20lb RMM)

(Women: >15lb SBPP, >8lb RMM)

 

Puppies/Buttercups: 5 sets

• Set 1: 10x SBPP, 1x RMM, Run 400m
• Set 2: 8x SBPP, 2x RMM, Run 400m
• Set 3: 6x SBPP, 4x RMM, Run 400m
• Set 4: 4x SBPP, 6x RMM, Run 400m
• Set 5: 2x SBPP, 8x RMM, Run 400m

(Men: >25lb SBPP, >10lb RMM)

(Women: >8lb SBPP, >5lb SBPP)

Monday, July 1 - "Tabata Monday"

 

"What is a Tabata?"

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

 

 

8 Tabata intervals each of:

• Burpees
• Sit ups
• Box jumps
• Hang clean
• Push press
• Supermans
• Pull ups
• Push ups

Friday, June 29 - "Murph"

“MURPH”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”

 

Big Dawgs:

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

 

Pack:

Half Murph

For time:

1/2 mile Run

50 Pull-ups

100 Push-ups

150 Squats

1/2 mile Run

 

Puppies:

For Time:

1/2 mile Run

35 Pull-ups (or beginner pull ups)

70 Push-ups

120 Squats

1/2 mile Run

 

Buttercups:

1/2 mile Run

25 Pull-ups (or beginner pull ups)

50 Push-ups

75 Squats

1/2 mile Run