Posts in Uncategorized
Tuesday

CrossFit Pittsburgh, Please check the website for any cancellation notice.

We will cancel by 4:30am if there is a state of emergency or severe road conditions.

Thanks!

____________________________________________________

A. Jerk

3-3-3-3-3

 

B. 10-9-8-7-6-5-4-3-2-1

Jerk (115/80)

Push-ups

Sunday

Rest Day _____________________________________________________

The results are in!

Elan's design wins the first design competition.

Hit the image to place your order.

Thanks to everyone who submitted a design!

Saturday

Teams of 3 1500m Row

100 Double unders

150 Walking Lunges

100 Double unders

150 Med Ball Sit-ups

100 Double unders

150 Walking Lunges

100 Double unders

1500m Row

Friday

A. 10 min EMOM 1 Snatch

*Start light and build up

 

B. "Randy"

75# Power Snatch, 75 reps for time.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Monday

A. Squat Clean 1 RM

 

B. 4 min AMRAP

30 Double unders

15 Power Clean (95/65)

rest 4 min

4 min AMRAP

30 Double unders

12 Power Clean (135/95)

4 min rest

4 min AMRAP

30 Double unders

9 Power Clean (165/115)

Wednesday

Please join me in welcoming March's Athlete of the Month, David Ferguson.

Occupation? Software Engineer at Uber (I work on funny looking self driving Ubers you see around town).

How Long Have I been Doing Crossfit? I completed my first real WOD August 18 2014! 926 days ago!

My Favorite WOD? Open WOD 16.3. The one with the bar muscle ups. Last year in the open when this workout came around I had never done a muscle up. By the end of the workout I had done 10 snatches and made about 30 attempts at a muscle up but didn’t get a single one. But I left convinced that I could do it. Every few weeks I would take a few more passes at the bar and attempt a muscle up until eventually almost 6 months later I got my first muscle up. If it hadn’t been for 16.3 though I never would have had the motivation or focus to finally get it.

What Have I Gotten From Crossfit? Aches and pains (mostly the good kind...) Crossfit has been an amazing experience from day one. I had fenced competitively in high school, college and for a few years after. I loved (and still love) fencing however, one of my favorite aspects of it was the experience of training on a team with a group working to improve and be better everyday. We would show up to practice and coach (he is and will forever be known as coach) would run us into the ground with exercises and drills. As a group we would suffer, laugh and have fun through the challenges and celebrate each others accomplishments. At crossfit I’ve once again found that community that enjoys the challenges, works hard to be better, and celebrates each others accomplishments. After a long day at work I’m always excited to go to crossfit. My coworkers will tell you that I adamantly leave work by 6:05 so I can work out with my 6:45 class crew. I know working and training with the friends I’ve made will always turn around a rough day or make a great day better. Grace and I have a saying that “Going to the gym is always the right choice.” Thanks everyone for making that true.

A. Push Press

3-3-3-3-3

 

B. 5 rounds:

1 min Burpees

1 min Box Jumps (24/20)

1 min KBS (1.5/1)

1 min REST

Tuesday

For time: 25 Cal Row

1 Round "DT"

20 Cal Row

1 Round "DT"

15 Cal Row

1 Round "DT"

10 Cal Row

1 Round "DT"

5 Cal Row

1 Round "DT"

*1 Round of "DT"

155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

 

Sunday

When our son Michael was about 8 years old he would come to the Box with us from time to time and make up his own WODs. Can anyone figure out this one?

Post to comments.

_____________________________________________________

Blogcast#9. A quick history of the Games, Regionals, Sectionals, the Open and our part in it all.

Good Morning CrossFit Pittsburgh!

With the 2017 CrossFit Games Open underway I wanted to share a few thoughts with you but first I thought it would be cool to take a look at the history and evolution of the Games.

2007 - The first CrossFit Games were held on June 30 and July 1 at The Ranch in Aromas, CA. The Ranch is the family home of Dave Castro. The first Men’s Champion was James Fitzgerald. The Women’s Champion was Jolie Gentry, and the Affiliate Cup was won by CrossFit Santa Cruz.

2008 - The CrossFit Games were held on July 5-6. The Men’s Champion was Jason Khalipa. The Women’s Champion was Caity Matter, and the Affiliate Cup was won by CrossFit Oakland.

2009 - The CrossFit Games were held on July 10-12, 2009 at The Ranch. The Men's competition, with a field of 74 competitors, was won by Mikko Salo. The women's, with a field of 72, by Tanya Wagner. The team competition by Northwest CrossFit. This was also the first CrossFit Games to include separate team based events, regional qualifiers for individual competitors, and steroid testing.

This was the year that we sent three Athletes to the Regional Qualifiers in Virginia Beach. Blake Schaub, Mike Donatucci and Danny Rodgers represented us that year.

2010 - The CrossFit Games were held on July 16–18 at the Home Depot Center (now known as the StubHub Center) in Carson, California. The men's competition was won by Graham Holmberg. The women's by Kristan Clever. This was the first time for the CrossFit Games to include a Master’s competition for male and female participants over the age of 50. This was also the first time that regional qualifiers were required for all games participants including individuals, affiliate teams, and masters. To qualify for regional competitions individual athletes had to compete in local sectionals, a precursor to the online CrossFit Open introduced the following year.

This was the year that Blake Schaub, Rick Mann and I competed in Sectionals at CrossFit King of Prussia. It was also the year that Panter CrossFit (the University of Pittsburgh student Affiliate) was represented by Zach Miller, Michael Lamanna and Andrew Mandarino all of whom would graduate and come to Coach at our Box.

2011 - The CrossFit Games were held on July 29-31 at the Home Depot Center. The men's competition was won by Rich Froning and the women's by Annie Thorisdottir. This was also the first year of the "CrossFit Games Open" as the first stage of the qualification process.

This was the year that we had two of our Coaches qualify to compete at Regionals in the Men’s Individual bracket. Zach Miller would go on to compete in the Men’s Individual competition and Andrew Mandarino would choose to compete as a member of our CrossFit Pittsburgh Affiliate Team. We sent one individual and a Team to Regionals in 2011.

2012 - The CrossFit Games were held on July 11-15 at the Home Depot Center with some events taking place at Camp Pendleton. The men's competition was won by Rich Froning, the women's by Annie Thorisdottir, and the Affiliate Cup by Hacks Pack UTE. Both Froning and Thorisdottir were repeat champions from the previous year.

2013 - The CrossFit Games were held on July 24–28 at the StubHub Center. The men's competition was won by Rich Froning, the women's by Samantha Briggs, and the Affiliate Cup by Hacks Pack UTE.

2014 - The CrossFit Games were held on July 22–27 at the StubHub Center. Rich Froning Jr. was the men's winner, winning his fourth consecutive competition. Camille Leblanc-Bazinet of Canada won the women's event, and CrossFit Invictus won the Affiliate Cup.

2015 - The CrossFit Games were held on July 21–26 at the StubHub Center. Ben Smith was the men's winner. A Games competitor every year since 2009, this was his first win (he placed third in 2011 and 2013). Smith secured the win in a dramatic final event by holding off 2014's second-place finisher Mat Fraser who many had predicted would be the 2015 champion. Iceland's Katrin Davidsdottir, making her third Games appearance, was the women's winner, overtaking countrywoman Ragnheiður Sara Sigmundsdottir, who led for much of the competition, in the final event. CrossFit Mayhem Freedom from Cookeville, Tennessee, captained by four-time individual men's champion Rich Froning Jr., won the Affiliate Cup.

2016 - The CrossFit Games were held on July 19–24 at the StubHub and on The Ranch in Aromas, California, United States. The men's competition was won by Mathew Fraser, the women's by Katrín Tanja Davíðsdóttir and the Affiliate Cup was awarded to CrossFit Mayhem Freedom.

2017 - The Games Open is in it’s first week. We are proud to be hosting several members of Panther CrossFit. Since their inception we have had a long and proud history with the young men and women who train at the University Affiliate and we’re glad to have them with us again this year.

Who the fuck turns down a University Affiliate?

It’s been an amazing journey to watch this event evolve the way it has. It’s been even better to have been a part of it. What amazes me the most though is this; there are still some out there so easily swayed off their course as to believe that the key to fitness lies in specialization. If it’s not functional, if it doesn’t make you faster, stronger and allow you to go longer why are you even doing it?

Here’s the only answer; because it’s easier. That’s all and that’s it.

Saturday

As we are about to launch the CrossFit Games Open 2017 Season I wanted to cover our expectations before we begin 17.1. Here are the Rules of Engagement, our expectations of our Athletes and visiting competitors.

1. If you are NOT a member of CrossFit Pittsburgh I expect that you will contact us via email well in advance to be sure that we have enough judges and time to score your WOD.

DO NOT COME IN UNANNOUNCED and expect us to be able to make time for you. Our Athletes come first.

We WILL NOT take a Coach from a regularly scheduled WOD so that they can score for you.

Prior arrangements are required. Via email.

2. You will listen to the Coach when they cover the movement standards and make sure that you are crystal clear before the WOD begins.

Make sure that any and all questions are asked before the WOD begins.

3. The Judges decisions are FINAL. You WILL NOT argue with a Judge. If you show any inappropriate behavior towards a Judge, spectator or fellow competitor you will be bounced from the Box with no hesitation.

That is all.

_____________________________________________________

Partner WOD

50 over partner Burpees*

100 Med Ball Sit-ups

150 Partner Wallballs

*partner in an plank