How many pushups do I have to do?!?!?!

Wednesday 6/19/13
Take 20 min to establish a 1rm Clean and jerk
+
“Grace”
For time:
30 Clean and jerk (135/95)
or
“Isabel”
For time:
30 Snatches (135/95)

Salt, we misjudged you

Cheating ourselves of sleep

10 reasons why heavy lifting is terrible for women

 ”If you need music to motivate you, go find something else to do”

If you have seen this, congrats you are totally cool and a CrossFit hipster. If you have not then you need to make sure you have nothing to do for the next hour and a half. There will be a quiz tomorrow

Greatness all around!

Tuesday 6/18/13
Take 15 min to establish a 1RM deadlift
+
Max effort 1 mile run
+time permitting
AMRAP 7 min:
Burpees

Ask coach:  Really try to stick to the 15 min for the deadlift. DO NOT SANDBAG THE RUN

A reminder that CF kids starts tomorrow (Tuesday) at 12. There will be no open gym from 12-1 tomorrow and Thursday. Also tomorrow the new yoga schedule starts, 10:40am Tuesdays and Thursdays

What your nail shape says about your health 

91 year old sets weightlifting record

The new Wade Lee joint. Sweet song!!

Great job to Chole, Margie and Don today!

Monday 6/17/13
Establish a 1RM back squat
+
“Cindy”
AMRAP 20min:
5 Pullups
10 Pushups
15 Air squats

Ask coach: Today is the first day of testing week. Take as long as needed to find a 1rm back squat. Cindy is the #1 most BUTCHERED benchmark workout in all of CrossFit. PLEASE do the most legit pullups pushups and air squats possible. A 20 rounds legit cindy is way more impressive to watch than a 30 round cindy with half pushups and half air squats

Margie, Chloe and Don kicked major ass today at the rookie rumble. Be sure to congratulate them on their first competition!

51 paleo friendly snacks 

New study finds it impossible, no one has ever done it, and those who are trying should give up

Ladies?

Sunday 6/16/13

Against a 10 min clock:
1 Shoulder press (135/95)
1 L pullup
2 Shoulder press
2 L pullup
3 Shoulder press
3 L pullup
…..continue pattern as high as possible in 10 min
+
For time:
3 rounds for time:
10 Squat cleans (135/95)
20 KB swings (70/53)
30 Double unders

Ask coach: The shoulder press and L pullups the focus should be doing the press and pullups as quality and strict as possible. Climb the ladder as high as you can.

If you are looking for something to do tomorrow come on out to Hercules CrossFit to check out the rookie rumble. Margie, Don, and Chloe will be competing in their first competition! I believe Margie is up first at 9:50, come on out and give show the same support we did at regionals. 

Top 8 grossest fast food movements

Apparently menopause is all mens fault…

Happy fathers day to all you CrossFit dads out there

What was your favorite station??? Ashley looks like she didn’t like the pillars or trust

Saturday 6/15/13
“Gallant”
Run 1 mile w/ball (20/14)
60 Burpee pullups
Run 800 w/ball
30 Burpee pullups
Run 400 w/ball
15 Burpee pullups
*45 min time limit

Illustrated history of heart disease 

 Check check and check. 10 weird side effects of sleep deprivation

This dude is PUMPED!!!!!

Probably the greatest day in Sadies young life!

Friday 6/14/13
Front squat
5@80 3@85 3@90 2×2@95%
+
In teams of 2:
For time:
Relay style:
10 Muscle ups or 20 Parallette shoot throughs
30 KB push press (53/35)(each arm) DBs (60/40)
10 Wall climbs
30 Wallball shots (20/14)
400m run
200m run
100m run

Ask coach: For the partner wod it is run relay style partner A does 10 muscle ups then B does 10 muscle ups, A does 30 push press then B does 30 push press….

We’ll be hosting another kinesio taping seminar on June 26th with Dr. Devin Waterman from Waterman Chiropractic Center starting at 7:30pm here CrossFit Danville. Follow the link to register for the class. $30 includes a roll of Rock Tape and instruction. Limit 20 people to the class. 

Meet the girls

#stopcrossfit Haha good stuff

This is awesome!!!!!!

We have to go all the way to the top?!?!?!

Thursday 6/13/13
Snatch+Hang snatch+Overhead squat
7×1
+
For time:
100 KB snatches (53/35)
*Every min on the min perform 7 overhead squats (95/65)
At 10 min
For time:
50 Pullups

Ask coach: Split up reps per arm however you want for the KB snatches

 Diet pills then and now

Lingue Fran-ca. I can put a face to most of these!

3 restday wods….psh easy

All that watching people run by is tiring!

Wednesday 6/12/13
Clean+Hang clean+Split jerk
1-1-1-1-1-1-1
+
For time:
100 Double unders
50 Handstand pushups
40 Power clean (115/75)
30 Lateral burpees over bar
*15 min time limit

There is no yoga class today or Thursday this week. New summer schedule starts next week. Tues and Thursdays at 10:40am.

We’ll be hosting another kinesio taping seminar on June 26th with Dr. Devin Waterman from Waterman Chiropractic Center starting at 7:30pm here CrossFit Danville. Follow the link to register for the class. $30 includes a roll of Rock Tape and instruction. Limit 20 people to the class. 

Living with less. A lot less

9 reasons to avoid sugar as if your life depended on it 

Sloooow moooo

Daaaaang! That just happened!!! Special prize if you can guess whos leg that is!

Tuesday 6/11/13
Clean pull
3-3-3-3-3
+
AMRAP 5 min:
9 Deadlifts (135/95)
7 Front squats (135/95)
5 Shoulder to overhead (135/95)
then
For time:
Run 1 mile

A reminder on the summer yoga schedule. Starting next week yoga will be on Tuesdays and Thursdays at 10:40am on both days. Also if you are a regular 10:30am class member and regularly go in to the room to get stuff out of you bag, please keep it outside in the main gym. It messes up the flow to have lots of people in and out. Thank you

This is your brain on coffee 

Fear or phobia: the science of being afraid 

Craziness starts at 33:20

Thanks Sarah and T for putting together another awesome event/party. Congrats to Jerry and Nicole on their win!

Monday 6/10/13
Back squat
5@80 3@85 3@90 2×2@95%
+
AMRAP 12 min:
Run 200m
10 Toes to bar
20 KB swings (53/35)
Run 200m
15 Toes to bar
30 KB swings (53/35)
Run 200
20 Toes to bar
40 KB swings (53/35)
*Continue that pattern as high as you can in the 12 min. Score is total number of t2b and KB swings combined

Thanks you to everyone who made it out to the hog run today. As expected it was a blast. I dont know the exact number yet but we raised a lot of money for the childrens hospital. If you get a chance please that Sarah and Dave for letting us abuse their backyard and house. Sarah and T spent a lot of time setting this thing up so I hope everyone had fun. Already thinking about next year!

Regionals is over and here is a spread sheet of how all the regional athletes stack up against each other. Who is the 281st fittest man in the world you know???

6 ways stress can be healthy 

Kinematics of the trunk  and the lower extremities during restricted and unrestricted squats . AKA its ok for your knees to go forward a bit

3 years in a row, it wont even be close….dude is an alien