2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:
Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups
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Notes, tools, articles and ephemera:
Fatigued? It’s all in your mind
The eternal debate: Real Sugar vs. Artificial Sweetner
How heavy can you snatch? Velichko Cholakov snatching 207.5 kilos.
Michael Pollan – Author of In Defense of Food – is speaking in Miami.
“Michael“
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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Notes, tools, articles and ephemera:
Filthy Fifty demo video courtesy of the Crossfit main site.
Article from the New York Times on interval training, “A Healthy Mix of Rest and Motion.”
Want us to do a Tuesday class?
Tell us why.
Deadlift 1-1-1-1-1-1-1
Skill of the Week: Snatch
Buy a digital watch with stop watch function if you have not already. You will be able to monitor your rest and know your pace. Use it every time you CrossFit.
Congratulations to Dominic Sirianni for completing his first triathlon this Sunday.
Shout Outs (hey,HEY!) to Jason from CrossFit Redline in Naples who competed with us at the CFDSQ event last weekend and stopped by on Friday and hit the WOD in impressive fashion.
Links, Tools, News and assorted Ephemera:
Here is a video featuring coach Mark Rippetoe explaining the anatomy of the deadlift from the Crossfit main site.
U.S. News & World Report digs into the Paleo Diet.
Reporter Jim Seip got into a CrossFit workout over at CrossFit York and wrote it up for the York Daily Record. First person: Surviving a CrossFit workout
Rest Day
From Greg Glassman’s Article in the Crossfit Journal, What is Fitness?
“World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports.”