5/28 WOD, Me n Noah do 1/2 murph

So upon a night before request by Noah to do one of the workouts on the board to start getting numbers posted on there, I decided we would go through the hell that is 1/2 murph. This is noah's first "named" workout, and his first record on the board.

WOD - 1/2 Murph

800m (1/2mile) run
50 pullups
100 pushups
150 squats
800m run

the pullups pushups and squats can be completed in any order you want.

Noah: 27:17
Korey: 16:22

I was really pleased with noahs work today, he worked hard all the way through, and got his kipping pullups down pretty well today!

Hannah does CrossFit

Thursday i was joined by my good friend Hannah to do some crossfit. After we warmed up with an 800meter jog Hannah practiced the push press then maxed out with 76lbs overhead.
Then we were onto the WOD (workout of the day.

WOD
3 Rounds
200m run
20 KB swings (16kg male/12kg female)
20 situps
20 SDHP (sumo deadlift high pull)-use same kettlebell as the swings

Korey: 9:56
Hannah: 13:03

Short workout, but it was hot outside and it was a good one. Guys watch out, this proves there are girls out there that can give you a run for your money!

Front Squat. 205lbs for 2

Got 196 for 3, then went for 205 for 3 and failed on the 3rd rep.

Damn Double Unders!

Today was a great day for some CrossFit, two of the newer fellas, Hoover and Noah, showed up to do a WOD with me.
Earlier in the day I did day 2 of my "quick lifts" program. Worked on some front squats, good mornings, bench press and muscle ups.
Tried to match my PR (personal record) of 205x3 on the front squat, but failed on the 3rd rep. So onto the workout with noah and hoover.

First we worked on squat technique, cause you can never have a perfect squat. Next noah and hoover worked on their kipping pullup which went pretty well. Then we worked on jumpin rope and doing some double unders. Noah can jump rope fine so he worked on tryin a few doulbe unders and quickly noticed how rough they are. Hoover is still workin on his jump rope skills, which is fine. The beauty of crossfit is that everything is scalable to any level... so during the workout double unders were prescribed, and noah mixed a few in with his reps of singles, and hoover just worked on singles.
Then we jogged 800meters and followed by working on deadlift technique.

WOD

20 Burpees
-then-
3 rounds of
Deadlift x 10
Double unders x 30
-then-
20 Burpees

Hoover: 7:55* (65lb deadlift/30 singles on jump rope)
Noah: 9:09* (95lb deadlift / mixture of 60 singles and double unders)
Korey: 7:46 135lb/doulbes as Rx (Rx = prescribed)

Good Turnout for Monday

Started off the week good today with 4 people coming over for the WOD. Chase came and brought Hoover for his 3rd visit, Noah was here for his 2nd time and we were glad to have my brother Aaron here for his 1st time.

I'd like to touch on Noahs great job at his first visit last night (sunday) doing his first WOD (workout of the day) with me.
We did AMRAP (as many rounds as possible) in 7 minutes of
7 thrusters (55lbs)/7 Burpees/7 box jumps
Noah pushed through for the full 7 minutes and I believe he liked it.

Today's workout went well. Everyone pushed themselves through to the end, good job, considering the weather is soo hot. way to go everyone.

Warmup:
Jog 80yards 2x
then
2 rounds of
10 overhead squats w/ pvc
5 tire flip/ hop throughs
5 good mornings with 45lb bar

WOD
20-15-10-5
Front Squats
Pushups
OH Lunge 20yards
OH Carry 20yards back

Noah: 10:52 (45lb F.S. Reg Pushups 10lb Overhead)
Aaron: 12:09 (45lb F.S. Reg Pushups 10lb Overhead)
Korey: 10:54 (95lb F.S. Clapping Pushups 45lb Overhead)
Hoover:13:03 (45lb F.S. Some Clapping/Some reg pushups 10lb Overhead on 2 rounds)
Chase: 17:34 (95lb F.S. Clapping Pushups 45lb Overhead)

It's the weekend, WORK HARD

So this morning I showed up at my work at 8 oclock to run a benefit 5k which turned into 3.6 miles. We Finished this about 8:45 then around 10:15 was the crossfit WOD at my work, which was

8 Rounds
255lb deadlift x 3
24" box jumps x 12 (boxes were limited so I used a 28" box)
200meter run...

this was rough! 18:24

I had originally planned on starting my Olympic Lifting program today, however after all of this I may wait till tomorrow!

WOD 5/19/10

Todays workout consisted of a couple different things.
Part 1: Speed work
Sprint 200m x 3, record times and try not to let the 2nd or 3rd be slower than the first.
Jog 800m

Part 2: Practice Kettlebell Snatch form Right and Left with 12kg and 16kg

Part 3: OH (overhead) Squat 3-3-3-3-3

Part 4:
4 rounds
run 100m
6 pullups
12 pushups
24 air squats


200m sprints
Korey :16 :16 :16
Chase :17 :17 :17
Hoover :20 :19 :19

OH Squat
Korey 95x3 115x3 135x3 155x3 175x3 then went for max 186x1
Chase 95x3 115x3 135x3(f) 135x3 155x1
Hoover: just practiced learning the technique with the bar today

WOD
Korey: 6:09
Chase: 7:57
Hoover: 10:12

"NO EXCUSES"

WOD monday 5/17

Today we got out the tire for our warm up..
WarmUp
(2x)
5 burpees
7 tire flips
5 burpees

WOD
6rounds
Deadlift 12x
40 yd sprint
10 Double Unders
40 yd sprint

On the deadlifts set up a 95lb , 115lb, and 135lb bar and go through each of these twice, equaling 6 rounds.

Korey: 6:30
Hoover*: 9:45 *(5 reps on the 135lb DL, and singles on the jumprope)
Chase: 10:04

Newest Addition and Finished Plyo Boxes

Today my friend Matt delivered to me (all the way from Mississippi) a big ass tire to use for some workouts, thanks matt! And i also finished painting and putting tops on my plyo boxes. Instead of buying a $40 rubber horse stall matt and cutting it up for the tops of the boxes, i went to Old Time Pottery and bought 2 black door rugs with rubber bottoms for 1.99 each, cut them into squares and screwed 'em to the tops of the boxes.. enjoy.

WOD 5/11 and 5/12

WOD 5/12/10
5 rounds for time,
5 muscle ups
10 Power Cleans (135)
200m run



Great work on the new plyo boxes yesterday. True test of the legs with the running and lots of box jumps.
WOD Tuesday 5/11

run 800m
50 Shoulder press (bar)
50 box jumps
run 400m
40 Shoulder press
40 box jumps
200m run
30 Shoulder press
30 box jumps

Korey: 17:34
Chris: 17:50
Chase: 21:40

Latest Additions

Here are the latest additions to The Office. 2 20" homemade plyoboxes. Went home for mothers day and me and my dad spent about 7 hours cuttin, gluin and screwin these guys together. Also 12 and 16kg kettlebells compliments of my girlfriend Shannon. And I purchased the first peice of rubber flooring as well! Anyone wanting to help out and pick one up, get it from Co-op on Middle Tennessee, their $39 for a 4x6ft peice.

Todays WOD 5/8/10

"Annie"
50-40-30-20-10
Double Unders
Situps
For time

Then run a mile as faster than a comfortable jog pace.

Korey: 12:22. Mile at 7:54

Power Output. AirSquat vs Calf Raise/Bicep Curl

WHAT IS CROSSFIT??

FUNCTIONAL MOVEMENTS HAVE THE ABILITY TO MOVE LARGE LOADS, LONG DISTANCES...QUICKLY!!
This also means that these movements are unique in their capacity to produce a lot of POWER!!!
So, what do we mean by large loads?? Well, when we are talking about the loads we are talking about whatever it is you are moving. In the air squat it is your bodyweight. In a clean it is the weight on the bar. It is the same for CrossFit and non-CrossFit movements alike. For example, in a bicep curl it would be whatever it is you are curling. In the mathematical equation for measuring power this would be FORCE.
When we are talking DISTANCE we mean the distance the load travels. This will include the total distance across multiple reps or the single distance for 1 rep. Again, this is the same for CrossFit and non-CrossFit movements.
Then of course we talk about the movements being done quickly, so now we are talking about TIME. How long does it take for the load to be moved across this distance???
The mathematical equation for measuring POWER is FORCE X DISTANCE DIVIDED BY TIME!
As we get further into the What is CrossFit discussion we will talk about the importance that producing POWER plays on results. Right now, let's talk about how and why the movements we use are so much better at producing POWER than some of the regular movements we see in the gym.
Let's take the regular old air squat for example. If you are a 185# man of average height and you perform an air squat...we can measure the power output of that. We can do the same for....let's say...the calf raise machine (an old favorite of mine). So, with the air squat we would measure the distance traveled by taking your center of mass (around your belly button) and seeing how far it moves throughout the range of motion (around 2' for an average man).
So, let's say this 185 lb guy does 60 air squats in 1 min. That means he's moving 185#x2ft which equals 370 ftlbs. He does this 60 times, which now equals 22,200 ftlbs. We divide that by 1 min and you get your power output...in this case it is 2/3 of a horsepower.
Think about using this equation for the calf raise now. Let's say you could load up 300# or even more onto the calf raise. Think about the heaviest load possible. Now, how far do you move that...2 maybe 4"?? Even if you did 100 in a minute which is FAR fetched at that kind of loading..the short distance tells us that the power output would be nowhere near the air squat version.
In order for you to bicep curl the same amount as our guy holding a 22 on tabata squats for 4 min, you would have to bicep curl 185# 176 times in 4 min. What do you think??
Post comments on this article, lets see what ya'll think

video DANIEL DEADLIFTS 406/Chris n Chase battle for finish

Max Deadlift 5/7/10

Hester: 395

Korey: 325 PR

Daniel: 406 PR

Chase: 305 PR

WOD Friday 5/7

Fridays workout will be at 10:oo am sharp.. anyone can come. There may be a deadlifting session at 9:30 if you wanna come.

WOD
10,9,8,7.....1
Thrusters (95)
Burpees

Overhead Squats and Toes to bar

Cinco de CrossFit!

Todays WOD

20pullups

20 OH squats 95lbs

30 toes to bar

40 bench press 95lbs

50double unders

40 bench press

30 toes to bar

20 OH squats

20 pullups

Chris: 23;56

T.H. 23:14

Chase 30:09

Korey 19:54

Great turnout guys..glad everyone could make it. This is the kind of shit i hope to have going on all summer. Man i was thrilled by todays workout and having 4 of us here. Hopefully you all can come out regularly, and can help me build up the gym as well.. good work. Chase work on those double unders, TH and Chris, work on getting comfortable with your OH squat depth, maybe practice with lighter weight,..65/75..then work up to 95+. Awesome workout.

Max Shoulder Press + Cindy

Back-2-Back WOD's

So in my attempt to get friends to THE OFFICE to workout, i've managed to get myself into a situation where my friend Noah wants to workout at 3:30 and 2 other guys want to work out at 5:30.. and i'm so eager for people to check out my gym that i can't say no, and i can't let them workout alone..hell thats why i want people to come over, so i can workout WITH them! so looks like i'll be doing this

WOD #1 @ 3:30 with Noah
"Cindy"
AMRAP (as many rounds as possible) in 20 minutes
5 pullups
10 pushups
15 air squats


WOD #2 @ 5:30 with Chris Hester/Chris Ray
40-30-20-10
unloaded bar OH (overhead) Squats
Burpees
OH Walking Lunge with 45lb
Pullups
unloaded bar Thrusters

wall motivation

so i got some wall motivation painted today that i've yet to hang. I also built a nice set of pvc parallets for handstand pushups and other gymnastic stuff.

WOD 5/3/10

5 rounds for time:

500 meter row
15 front squats at 50% bodyweight
30 sit-ups

(if you can't row, then run 400m)

Why POWER is So Important

In countless gyms, garages and hotel rooms across the
world, diligent CrossFitters race against the clock every
day to shave a few extra seconds from their workout
times. They do this as a competition, with themselves,
their friends or other CrossFitters posting results to
CrossFit.com or an affiliate’s site. They are also doing it
because CrossFit tells them faster times mean they are
fitter.
Why go faster? Because going faster both requires
and produces higher levels of fitness. It’s also true that
you are producing more power in the process. Power is
calculated as force multiplied by distance and divided by
time. It’s simple: maximize your load and the distance
you move that load while minimizing the time it takes
you to do so. Power and fitness are intimately linked.

If you doubt this, try a simple experiment. Do 20 air
squats in a minute (at a pace of one every three seconds)
and notice the effect this has on your muscles and respi-
ratory rate. Recover fully, then do 20 air squats in 20
seconds (one every second). Notice the effect again. The
same work performed in a third of the time is dramati-
cally more potent.
This is generally true: increasing the average power of
any workout makes it both harder and more effective.

In fact, intensity (power) is the independent variable
most strongly correlated with optimizing the results of
a workout, taking precedence over volume, duration,
target heart rate, etc. CrossFit’s success is largely due
to our maximization of intensity and power. We do
this by using combinations of functional movements in
relatively short workouts. (For a thorough definition of
functional movements, see the CrossFit Journal article
Foundations by Greg Glassman, April 1, 2002.)
The main downside to increased power and intensity
is discomfort. The greater the intensity, the greater the
discomfort. CrossFit can virtually guarantee you’ll get
fitter than you’ve ever been, but you’ll work harder and
have to manage the pain of intensity. Indeed, much of
fitness is nothing other than the tolerance of discomfort.

(TO READ THIS WHOLE ARTICLE GO TO THE CROSSFIT JOURNAL AND LOOK UP "The Importance of Power,
and the Irrelevance of Measuring Power")

Cluster F**k weekend

So saturday at work I did the WOD with the class which was
3 rounds
135lb power hang clean x 15
burpees x15
9:46... that was heck of a lotta weight to clean 45 times!

I had planned on being at my house this weekend and building 2 20" plyoboxes, possibly some parrallets for handstands and maybe putting up some motivational sayings on the walls, but i decided to stay at shannons in franklin due to all of the flooding and the water. however i did get the pvc parrallets built, havent glued and screwd them yet though.

once this weather cooperates we'll be gettin back into the garage and gettin down on some workouts. hope to see you all there. check the site for WOD's.

Great Informational Article

please copy and paste into your browser. This article clearly explains why crossfit is so beneficial and how it elicits fitness results so effectively. It is rather lengthy, but please read it if you want to know the science and reasoning behind crossfit.

http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl

NBA Playoffs 2010 Focus commercial