WOD - NANCY

5 rounds for time:

400m Run
15 OH Squats
Rx: 95# / 65#

I scaled down to bar weight of 45#. No time taken.

WOD - JACKIE

For time:

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

My time: 12min12sec

He's a real person

Hi, I'm Nicole. You may have seen my horrible burpies in a previous post. I'm here to prove to you followers that Marvin is a real person. I'm sitting here trying to do some sit-ups and Marvin is sitting here eating chocolate with peanut butter. See the pic as proof- tried to catch him in the act of eating it, but he stuffed it in his mouth before I could snap it.


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My blog was hijacked by the person above. I worked out at home today and messed around with Turkish Get Ups with 40# DB. It's a strange movement that reminds me of some type of outlandish ballet move.

The Turkish get-up is an excellent total body strength exercise formerly practiced by old-time strongmen and wrestlers. In the days of old, this was the first exercise given to aspiring weight-lifters to practice. It’s been said that no other exercises were given until the pupil could perform it with a 100 pound weight. Upon completing this goal, all the major muscle groups, small stabilizing muscles, tendons and ligaments of the practitioner have been significantly strengthened. In addition, the TGU has proven itself as an extraordinary exercise for developing strength, flexibility, and stability in the shoulder joint. (Reference Jeff Martone @ Tactical Athlete)


Turkish Get Up with the Martones from Kimberly Wilkes on Vimeo.

WOD - Man Makers and Double Unders

Went to Milpitas 24 hour with the intent on doing the deadlift/burpee WOD. Every rack was being occupied so I was forced to relocate to the last empty corner of the aerobics room where I performed the following WOD:

For time:

50 Double Unders
2 Man Makers
40 Double Unders
4 Man Makers
30 Double Unders
6 Man Makers
20 Double Unders
8 Man Makers
10 Double Unders
10 Man Makers

17.5# DBs

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Four rounds of: (Mike's Mind Variation)
400m
15 Squats
10 Burpees

GLOBO GYM DRAWBACK: You always need to have a backup WOD because the equipment necessary for your workout quite often is not available.



From www.crossfitpleasanton.com

REST DAY - STATIC STRETCHING IS OUT!

We have all been taught that prior to doing any exercise, we should spend 5 to 10 minutes stretching. Conventional wisdom states that without stretching you are more prone to injury while you exercise since the movements adequately prepare your muscles to be more flexible and limber increasing performance.

Ask anybody what the best way to warmup is and surely they’ll show you a myriad of static holds they believe stretch and warm muscles. Well it turns out, we may have been hurting our performance by doing this. Static stretch warmups are out!

I too found this news a bit shocking. So what’s the right way? Dynamic stretching. Dynamic stretching involves doing various functional type exercise movements at a lower capacity effort. Examples are bodyweight squats, lunges, jumping jacks, or even jumping rope. For joggers or runners, warmup by jogging or running, but do so at maybe 40% your running speed. Any of these at a reduced exertion level will help prime your body for your sport or workout. The brain gets the message that something bigger is coming, and it prepares accordingly.

The jury is still out on how much a dynamic workout will actually prevent injuries, but it is certain that the static stretches most people are used to doing, can actually be a detriment to your performance and in fact are just a waste of time.

MY WARMUP OF CHOICE: TABATA JUMPROPE, SQUAT, PUSHUP, SITUP. Every 20 seconds switch movements. Do each movement twice during the 8 cycles. No score taking.

Tabata Squats

Tabata Squats from Crossfit San Antonio on Vimeo.

ZUMBA - Goal Setting

NEAR-TERM GOAL: Lose 6 pounds within the next 2 weeks. Current weight 156 pounds as of 3/3/09

7:30pm with the usual suspects at ZUMBA.

What is ZUMBA?

Hot-fast-moving music video of Dance Aerobics & Fitness class, Short Promo/Demo from Chris Hennessy on Vimeo.

WOD FIGHT GONE BAD

Today's WOD was courtesy of CrossFit One World. Walked through the doors and it's FIGHT GONE BAD. Greeeeaaatt!

Fight Gone Bad explained. In this workout you move from each of five stations after one minute. This is a five-minute round from which a one minute break is allowed after each cycle has been completed. There are 3 cycles altogether. The clock does not reset or stop between exercises. After each station, you must move to the next one immediately as you are scored on total reps for the entire workout. One point is given for each rep, except on the rower where one calorie is one point. The stations are:

1. Wall-ball, 8 ft target
2. Sumo Deadlift high-pull (SDHP)
3. Box jump
4. Push-press
5. Row

Rx'd Men - 75# Push-press and SDHP 20# Wall Ball and 20in Box
Rx'd Women - 55# Push-press and SDHP 14# Wall Ball and 20in Box


Fight Gone Bad Explained & Demo from james hobson on Vimeo.

I scaled down to Women's RX and it's absolutely no joke. I give props to ladies that can rock this with decent scores. This workout taxes your body to it's full capacity. You need to have a strong sense of mental fortitude to push pass that point your body says quit. If there's ever a time to muster up any remaining energy to enter that dark place, now was the time. I think I went there today. I said "Hi" to the Boogeyman then proceeded with a nice ass-kicking.

SCORES
Marvin: 266
Jerry: 267
Victor: na
Jaime: na
Brian: na