“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Month: September 2011
Hand Health
A note on hand health from our friends at Westlake CrossFit in Austin, TX…
Just because we do CrossFit does that mean we have to be bad-asses to the bone? Should we keep going while blood is dripping down our arms? I dare to say no. Maybe in competition this is an acceptable level of tissue abuse, but on a day-to-day basis, it is unnecessarily crippling. Not mention it inhibits one’s ability to train as hard as they could have. So what is the solution?
Hand care 101:
Step one: Get a Foot razor and a pumice at your local drug store (target is the cheapest we’ve found).
Step two: When in the shower, first shave the callouses on your hands gently. No need to do this for time folks, be careful not to over do it.
Step three: Use soap and a pumice to smooth them out.
Step four: Have nice and smooth hands that rip less and interrupt training less.
No excuses, take care of your hands. If your hands are still excessively tender, consider buying gymnastics straps. We do not recommend any other type of glove as they can cause a loss of grip the the bar.
Event: This Friday we will be heading up to Molly Maguires on the corner of Live Oak and Skillman Ave. for some food and drinks around 7:45 (after the 6:30pm workout). Please feel free to bring whoever you want! They have a paleo friendly menu as well as great drink choices. See everyone there!
Deadlift
15 min build of to 3RM
then…
For time:
– 400m Run
– 15 Ground to OH
– 800m Run
– 15 Ground to OH
– 400m Run
Stretch your body and your mind.
“A mind that is stretched by a new experience can never go back to its old dimensions.”
– Oliver Wendell Holmes, Jr.
Event: This Friday we will be heading up to Molly Maguires on the corner of Live Oak and Skillman Ave. for some food and drinks around 7:45 (after the 6:30pm workout). Please feel free to bring whoever you want! They have a paleo friendly menu as well as great drink choices. See everyone there!
Also, the CrossFit games part II will be on ESPN 2 tonight from 7-9pm. Check it out!
Overhead Squat
5-5-5-5-5
then…
5 rounds
– KB swings 80-40-20-40-80x (1.5/1)
– HR push-ups 40-20-10-20-40x
– Box jumps 20-10-5-10-20x (24/20)
Weighted Pull-ups
3-3-3-3-3
then…
“Annie”
50-40-30-20-10
– Sit-ups
– Double unders
Skill/Strength:
Split Jerk 1-1-1-1-1
then…
Eight rounds for max reps of:
– Push press, 20 seconds (75/55)
– Rest 10 seconds
– Jumping alternating lunge, 20 seconds
– Rest 10 seconds
then…
TT Run:
– 400 m run
– 800 m run
Fight Gone Bad Hangover
A big thanks goes out to all who participated in Fight Gone Bad 6 this past weekend. Let’s keep up the momentum from this weekend and make it a great week at ED*CF. If you didn’t make it out to the gym as much as you wanted to this past week, it’s time to put in work! See everyone on Monday.