Deadlifts, double unders, and situps 12-8-2011

Reflections On Mirrors

Reflections on Mirrors is a great little blog post.  Very insightful.

Reminder
Tomorrow night is our Christmas Party.  Don’t forget to RSVP on the whiteboard at the gym.
WOD
Buy In:
Max Effort OH Walk (w barbell – 135/95) – done in 25m increments

5 Rounds For Time:

• 10 deadlifts (bodyweight)
• 15 double unders
• 20 situps

Back Squat 12-7-2011

Heavy back squats. If done right, they can change the world…

WOD
Back Squat
5-3-1-1-1

Cash Out
2′ Max Effort Handstand Walk

Ryan 12-6-2011

Different Is Scary
Last week Albany CrossFit put up a video of a Strongman competition they held where they did the “Continental” with thick bars (or axles).
Check out wikipedia for more details.

I wanted to talk a little bit about it because at first glance, the knee-jerk reaction is “that is dangerous and stupid”.  So let me say that, first of all, Albany CrossFit seems to have a strong, competent coaching staff that knows what they’re doing.  At least one of their coaches has a background in the Continental.  Although I must say, in the video, they refer to the “Continental Clean”… which makes no sense.  It’s either the clean or the continental.  Saying continental clean is like saying tallish short.

Now, to address whether or not the Continental is a legitimate/safe lift.  People have been doing this lift for a LONG time.  It is the precursor to the modern day clean.  The clean allows you to move more weight.  But it’s more ballistic on the posterior chain since you can hold the bar with a hook grip and generate far more power.  The part of the Continental that draws criticism is the midway point where the bar rests on the pelvis.  Is it 100% safe? Probably not.  But then, neither is riding a bicycle.  But I would postulate that it’s about as safe as a clean (when done properly).  It is a complex lift, and without proper training, yes, you are putting yourself at risk.  But at Albany CrossFit, they have coaches that know how to train for that lift.

Just keep a couple things in mind:

1. To most of the world CrossFitters are crazy because we actually work out with weights.
2. Sometimes things that are different look much worse than they really are.
3. We have axles on order and will be doing this lift next week…. Just kidding. LOL!

Now, if you’d like to see something that is HORRIBLY unsafe, you don’t have to look far:

WOD
Ryan
5 RFT:

• 7 Muscle ups
• 21 Burpees

*Burpees terminate with jump 1 foot above max standing reach

Rope climbs, wall-balls, runs 12-5-2011

Christmas Party/Friday Night Challenge
RSVP on the whiteboard at the gym. You won’t want to miss this one!

6pm-8ish

Here’s the deal. We have an extra Kindle Fire from our “Feel the Burn”
referral contest. And we want to give it away to one of you!
We are having a white elephant re-gift exchange… with
a twist.
A few details:

1.  All gifts must be something you already have (but not used).
2. One of the gifts represents the Kindle Fire.  At the conclusion of the exchange, an envelope with a paper inside identifying that special gift will be opened.  Whoever ended up with that gift will get the Kindle Fire!
3. 3 “steals” will freeze a gift.

**Guests are very welcome to come WOD and eat, but only members
and trainers will be able to participate in the re-gift exchange.**

Food:
We’re doing a paleo potluck.

Kids:
Miss Avrey will be back, by popular demand, keeping the kiddos entertained while we WOD.
(If you’re not WODing, she could use some extra help supervising.)

Santa:
Santa will make a special appearance during dinner.  Please RSVP on the white board
at the gym with the ages of your attending child(ren) so Santa can have something special
for him/her.

The Workout:
It’s going to a tough one.  But fun!

Skill
Muscle-ups

WOD
AMRAP 15′
-2 Rope Climbs
-20 Wall-balls (20/14)
-Run 200m

Power Snatch, walking lunge, and double-unders 12-2-2011

Friday is here again.  Is it just me, or does it seem like it was just Friday… like yesterday?  Weird.
Strength
Strict Press
1-1-1-1-1

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