A. Rowing (Rest 1:1 ratio -OR- alternate w/ partners)
Row 2K
Row 1500m
Row 1000m
Row 500m
B.
Tabata hollow holds
Tabata plank holds
A. 1 RM Clean & Jerk
B.
10 min AMRAP
5 T2B
10 Push-ups
15 Air Squats
Rest Day ____________________________________________________
Thanks to everyone who stayed after yesterday's WOD to help with another move!
10:00am WOD ____________________________________________________
We are very proud to announce our Athlete of the Month for November;
Rachelle Rectenwald
Occupation:
Secondary Department Director at the Western Pennsylvania School for Blind Children
How long have you been a CrossFitter:
"I have been at CFP for about 8 years—honestly, I can’t remember—guess that happens as you age right?! But I have followed you from Verona (both locations), to Washington Blvd. and now Hamilton. Are you trying to lose me?"
Favorite WOD:
"I adore kettle bell swings and dead lifts. My favorites WODS are the Hero WODS, especially Murph and Michael (which is ironic because I don’t like to run, but I love challenging myself). I am grateful to be able to give a little for those that gave all. I love doing 300 with a partner and punishing myself with my annual 'Burpee penance' during Lent."
What I've gotten from CrossFit:
"What do I get from CrossFit? CrossFit makes me feel empowered and confident; and training allows me to be a better wife, mother, and co-worker. I can leave my worries at the door (but not my husbandJ) and have fun! Basically, CrossFit makes me feel worthy---worthy of my family and friends, worthy of the love I receive (and give), worthy of the life that I have been blessed with and I know I’ll be doing CF for many more years!"
"Danny" AMRAP in 20 min:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.
Daniel is survived by wife Jenni and daughter Jojiye.
First posted 16 April 2009
A. Back Squat 5 x 5
B. For time
12-9-6
Squat Clean (155/105)
Muscle-up
A. Snatch 3RM
B. 10 min AMRAP
30 Double Unders
15 Power Snatch (75/55)
C. Accumulate 2 min L-Sit
A. OHS 5RM
B. 3 rounds
10 OHS (135/95)
20 Push-ups
400m Run
A. Press 3 x 5
B. "Twins"
Two rounds of each couplet:
750m Row
20 HSPU
20 Thrusters (115/75)
20 L-Pull-ups
Rest Day
10:00am WOD
"Barbells for Boobs"
"Grace"
30 Clean & Jerk for time
"Amazing Grace"
30 Clean & Jerk w/ 5 min CAP
PLEASE NOTE: Since we will be kicking off the 2015 Barbells for Boobs fundraiser tomorrow at 6:00pm ...
THERE WILL BE NO 4:30pm or 5:30pm WOD.
Come join us at 6:00pm and get your WOD on while you support a great cause.
Thank you.
___________________________________________________
A.
Front Squat 5 x 3
B.
10-8-6-4-2
Man-makers (35/25)
4oom Run
A. Deadlift 3 RM
B.
"Annie Get your Gun"
50 Sit-ups
50 Double-unders
5 Pistols (each leg)
40 Sit-ups
40 Double-unders
4 Pistols (each leg)
30 Sit-ups
30 Double-unders
3 Pistols (each leg)
20 Sit-ups
20 Double-unders
2 Pistols (each leg)
10 Sit-ups
10 Double-unders
1 Pistol (each leg)
A. Push-press 5 x 5
B.
50 Deadlifts (275/185)
40 Lateral Burpees
30 T2B
20 Snatches (115/75)
10 HSPU
A. 30 Thrusters (95/65)
30 C2B Pull-ups
rest 5 min
18 Squat Cleans (155/105)
18 Burpee Box Jumps (24/20)
rest 5 min
24 Thrusters (95/65)
24 C2B Pull-ups
rest 5 min
12 Squat Cleans (155/105)
12 Burpee Box Jumps (24/20)
B.
Accumulate 2 min Hollow Hold
Rest Day _________________________________________
5 DO'S AND DON’TS FOR A CROSSFIT MASTER
-CrossFit Times
- DON’T THINK YOU’RE 20.
Sure, the crow’s-feet, gray hair and relentless pull of gravity on tender parts divulge your age, but in your mind, you’re still fleet of foot and strong as a bullock. Yes, it’s absolutely critical to push yourself and stride toward your fitness goals with the unrelenting focus of a 20-something, but as a master, you should do so with aplomb. Know when your body is telling you to lighten up or take a day off and get a massage (you can do that now that you’re not a broke 20-something), and use your own achievements as a yardstick of success rather than comparing yourself to someone 20 (or 30 or 40) years your junior.
- DON’T THINK LIKE YOU’RE 20.
Ask yourself: Is it your priority to power-clean a water buffalo? If so, then by all means go for it (using a barbell, of course). But more likely, you’re in the box for the personal challenge, so don’t be dazzled by the 20-somethings cranking out 100 consecutive butterfly pull-ups and forget your own personal purpose. Do your own workout your way to reach your intentions and you’ll kill it every time.
- DO THINK LIKE A COMPETITOR.
Every time you enter the box, you’re afforded an opportunity to better yourself, to go somewhere you didn’t think was possible and to do something that scares the shit out of you. The box is the perfect place to compete against yourself and toe the edge of comfort. Just because you may not keep up with the college kids does not mean you can’t still be a badass. I am continually amazed at the sheer strength and iron will of some of my fellow masters athletes, and when I grow up, I want to be just like them.
- DO ASK FOR HELP.
Whether I thought I knew it all or was afraid to look silly, I never once asked anyone for help in the gym when I was starting out in the ’80s, even if I had no frigging idea how to do a squat or a pull-up or a crunch. These days, however, I am the question queen because I now realize that I know nothing and that my coaches know everything. So suck it up, ask the question and risk looking foolish; you’ll always be glad you did, and you’ll be a better athlete for it.
- DON’T BE AFRAID TO SCALE.
Younger CrossFitting humans can execute a staggering snatch PR, then whip through a 20-minute AMRAP of thrusters, wall balls and kipping pull-ups, then run a mile in sub-seven and barely break a sweat. If you can do this as a master, I bow to you, but for the rest of us, scaling workouts is a better plan. Scaling allows you to challenge yourself using weights, exercises and rep ranges more appropriate to your ability, and it allows you to get stronger at your own pace. Ask your coach to help scale the WODs for you if he or she doesn’t already.
10:00am WOD
"Rankel" AMRAP in 20 min:
225 pound Deadlift, 6 reps 7 Burpee pull-ups 10 Kettlebell swings, 2 pood Run 200 meters
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.
He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
First posted January 7 2011
"This story shall the good man teach his son;And Crispin Crispian shall ne'er go by, From this day to the ending of the world, But we in it shall be remembered- We few, we happy few, we band of brothers; For he to-day that sheds his blood with me Shall be my brother; be he ne'er so vile, This day shall gentle his condition; And gentlemen in England now-a-bed Shall think themselves accurs'd they were not here, And hold their manhoods cheap whilst any speaks That fought with us upon Saint Crispin's day."
-William Shakespeare, "Henry V"
"Fianna Fail"
400m Run
10 Burpee Pull ups
200m Run
10 Kettlebell swings (2/1.5)
100m Run
10 Burpee Box jumps (30/24)
400m Run
1 Rope Climb
400m Run
10 Burpee Box jumps (30/24)
100m Run
10 Kettlebell swings (2/1.5)
200m Run
10 Burpee Pull ups
400m Run
12 years ago today Mike's Team was hit by a roadside bomb while on a Diplomatic mission in the Gaza Strip. We do this WOD in memory of the lives lost that day.
John Linde, John Brahchizio and Mark Parsons you will never be forgotten.
"Greater love hath no man than this, that he lay down his life for his friends."
John 15:13