Monday, 19 July 2010
2010 CrossFit Games Winners - 1st Place: Graham Holmberg, 2nd Place: Rich Froning Jr., 3rd Place: Chris Spealler for the mens competition, 1st Place: Kristan Clever, 2nd Place: Annie Thorisdottir, 3rd Place: Valerie MacKenzie Voboril for the women's competition, 1st Place: CrossFit Fort Vancuver affiliate competition, 1st Place: Brian Curley masters mens competition, 1st Place: Laurie Carver masters womens competition.
Today’s Workout
Strength:
Back Squat 3X3
MetCon:
5 Rounds for time:
30 sec handstand hold
20 pushups
20 Situps
Skill:
Muscle-Ups
New Programming!
Hi all! We have decided to do some Strength Biased programming. Why not? Strength will make everything that we do easier. There will be a Strength Component, a MetCon, and a Skill Training on every day. This will open options for everyone concerned!
If you do the whole thing, with a warm-up, it should take you no longer than an hour. If you feel that being stronger isn’t necessarily helpful to you, skip it and do the MetCon and the Skill Training. If the MetCon is too short, make it longer. Whatever the cost, this should fit everyone!
There will be some new equipment coming into the gym shortly, so look out! New Rowers, some GHD’s the likes of that, what will we do?
The warm-up is a given and must be performed before any workout. I have 7 different warm-ups at the gym, pick one that you feel is your weakest and do it. I will not be listing which warm-up to do, just keep this in mind, you should be stretched out with an elevated heart rate and ready to hit the given workout with everything that you have.
The strength exercises also need to be warmed up with some light reps before going toward your max. There are several variations that you can track now, Max reps of 3, Max reps of 5, Max reps of 1, Max reps of 15-20… Just annotate them as such.
If you have any questions don’t hesitate to contact me at (207) 561-0975!
We have a New Coach!
Congratulations go out to Chris Elgee as he has completed the CrossFit Level 1 Certification in Morristown, NJ this weekend.
CrossFit Freedom
Hey everyone! I just saw a great post on CrossFit Watertown site!
You can find a link to it at: The CrossFit Affiliate Declaration of Independence
Lisbeth Darsh is the owner of CrossFit Watertown and a member of the CrossFit Headquarters Staff.
Correction
As you were…
Apparently I am human and make mistakes. I gave all of you instructions on how to calculate the score for Monday, Tuesday and Thursday’s workouts. After posting my results on Beyond The Whiteboard and seeing that I was number 2 for the entire site, I knew that something was wrong. I went back and did some research to find that you add the weights that you use together. NO multiples.
For example on the deadlifts I did:
335 X 1
300 X 10
340 X 1
275 X 20
345 X 1
225 X 30
My score is: 335 + 300 + 340 + 275 + 345 + 225 = 1820
I will give you the chance to make your corrections on beyond the whiteboard.
