Stud Farm....

Stud Farm....

“I will not prescribe 1 arm curls while standing on one leg on a foam pad.  Train like that and you’re guaranteed to be weak as hell and have no muscle to show for it” Zach Even-Esh
 
Skill Work
 
Turkish Get Up Progression VIDEO
1 per side at 30% 1RM
1 per side at 40% 1RM
1 per side at 50% 1RM
 
WOD:
 
4 rounds.
30 seconds work, 15 seconds rest, 1 min rest between rounds..
 
  • Jumprope / Double Unders
  • Sandbag Thruster (70 / 40)
  • Lunge Jumps
  • Ring Rows
  • Ab-Wheel Roll Out’s /or Sit-ups with Ab Mat
  • Kettlebell Suitcase Deadlifts. (71 / 53)
September 30, 2009 · Posted in WOD  
    

Kenia rowing her heart out during FGB..
Kenia rowing her heart out during FGB..

So in light of all the nutrition talk on the blog yesterday , I posted the most basic information to start with. CrossFit Journal 21 is a baseline for eating healthy, its tough in the beginning to have to weigh and measure everything, but once you get the hang of it and know how many blocks your eating you can eyeball everything and know your portion sizes by heart. What Ive noticed is portion size seems to be the killer with everyone. “Steve i eat healthy grilled chicken. brown rice, fruit!”… Then I see the plate and there is 3 cups of rice 4 chicken breasts and 20 strawberries. NOT GOOD… So start here post questions and i will be glad to answer them.

 
 
 
WOD:
 
Strength:

Deadlift

  • 10-8-5-3
 
Met-con

5 Rounds for time:

  • 5 Hang Cleans (95/65) VIDEO
  • 5 Kettlebell Snatch R/L (53/35) VIDEO
  • 5 pull-ups.
September 29, 2009 · Posted in WOD  
    

john o son

 

WOD

Power Clean

10-8-5-3

Met-Con

“Hellen”

3 rounds for time

1/4 mile

21 Kettlebell swings (53/35)

12 pull ups

September 28, 2009 · Posted in WOD  
    
6am class sunrise post WOD

6am class sunrise post WOD

Day of rest!!! THANK YOU GOD!!
What a great day we had yesterday during our Fight Gone Bad workout and BBQ.Boy do we need a rest day!  We had a solid turnout and everyone put forth a great effort, coaching, encouraging, cheering, and going for it during the WOD. Tina and I want to thank you all from the bottoms of our hearts for coming, staying and helping make it a great day.
 
Please if anyone took pictures we would love to get them and post em up on our Flikr page so please e-mail them to us,
 
Also we will be filming all this week for an official CrossFit IGNITE video our very own Deb Meyers will be directing and producing. So if you can re do your schedule this week and come to the 6pm class that would be awesome. Also this Saturday will be the most important day of filming so we need everyone to be in attendance.  Please make it a point to come out.
September 27, 2009 · Posted in WOD  
    

Nancy flipping tires up in here!

Nancy flipping tires up in here!

 

 

Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE

 

WOW! SO the day is finally here!!. Were so excited. We are going to start 9am and start BBQin soon after… we don’t need no afternoon to BBQ haha. Were expecting everyone there to help coach and cheer on the people doing the workout. There will be one “coach” per person doing the workout. We are going to be going off in heats of 3 people per Fight Gone Bad. Cant wait to get started see everyone there tomorrow.

WOD:
 
“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps) VIDEO
  2. Sumo deadlift high-pull: 75 pounds (Reps) VIDEO
  3. Box Jump: 20? box (Reps)
  4. Push-press: 75 pounds (Reps) VIDEO
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

September 26, 2009 · Posted in WOD  
    

 

Elisa nailing the tripple extention during her hang clean

Elisa nailing the tripple extention during her hang clean

OK everyone, tomorrow is Fight Gone Bad. Tina and I cant wait! Its gonna be a really fun morning and afternoon. Were hoping everyone makes time to hang out and stay around to BBQ and help out with coaching. Were hoping that everyone who participates has there own personal “counter” and motivator. Please bring down anyone you can there will be scaled versions of this workout down to the bare minimum, and it will give people an idea of what we do..

 
Today is also an “Active Rest”. This means do your workout at apx 70-90%. No were not saying sandbag it and don’t try. Were saying feel and process each and every movement. These exercises are all made to create mobility and flexibility as well as work your conditioning. Like hiding medication in ice cream, you know!? So ramp it up, get a sweat going but don’t limit your movement for the sake of max reps. Keep moving swing the kettlebell  to open and close your hips, not to bang out 50 in 30 seconds. understood! Enjoy..
 
WOD:
Skill Work:
Kettlebell Armbar 3×3
Kettlebell Windmil 3×5
 
Met-Con:
30 seconds work 15 seconds rest
  • KB swings (53/35)
  • Battle Ropes
  • Turkish Get Ups (53/35)
  • Band Swimmers VIDEO
  • Band Chops
  • Tire Flip Jump
September 25, 2009 · Posted in WOD  
    
Deb representing!

Deb representing!

Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE
FIGHT GONE BAD IS THIS SATURDAY!! We will be having a bbq hang out session during and after the event bring friends and family and a dish!

 To Join the CrossFit IGNITE team, participate in the workout, and help fund raise click here.

 To Donate Click Here

 

WOD:
 
Skill
Turkish Get Up progression 2 per side
3 single Turkish Get Ups up to 80% of 1 rep max
 
Met-Con
10 minute running clock, complete as many rounds as you can.
 
Men – 135
Women – 95
 
1- Power Clean
1- Hang Squat Clean
1- Hang Clean and Press
 
Rest 30 seconds , then repeat.
September 24, 2009 · Posted in WOD  
    

Cheeeeeeeeesssseeee!!!!
Cheeeeeeeeesssseeee!!!!

Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE
FIGHT GONE BAD IS THIS SATURDAY!! We will be having a bbq hang out session during and after the event bring friends and family and a dish!

 To Join the CrossFit IGNITE team, participate in the workout, and help fund raise click here.

Video’s
Great video on  The Tripple Extention
WOD:
 
Strength
Deadlift
10-10-8-5-3
 
Met-Con
3 rounds for time.
1/4 mile run
15 front squats (95/65) — these will be power cleaned form the floor–
 25 Push-ups
September 23, 2009 · Posted in WOD  
    

 

Congreats to Nancee and Kenia on completing their elements classes!!

Congreats to Nancee and Kenia on completing their elements classes!!

Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE
FIGHT GONE BAD IS THIS SATURDAY!! We will be having a bbq hang out session during and after the event bring friends and family and a dish!

 To Join the CrossFit IGNITE team, participate in the workout, and help fund raise click here.

Ok guys n gals looks like were moving into a power phase. We will combining power work with strength work to make us all the most efficient well rounded athletes on earth!! aren’t you pumped!!  What is power? People have been asking this lately so here it goes. Scientific version; Power , sometimes referred to as “speed-strength” is your ability to overcome an external resistance by developing a high rate of muscular force.. HUH?!?! Basically if we both go to push press 200 lbs and it takes me 5 seconds to get the bar over head and you 15 seconds to get the bar over head, I have more “power” in that area. Power is moving weight as quickly as possible. Body weight power would be how fast you sprint for the breakaway in basketball, or in football its how quick you explode off the line when that quarterback yell out “HIKE!”. We hope that explained some to you.

 
Now power unlike strength you don’t want to ramp it up to a 1 rep max so to speak. In power phase we work with moderate weight and SOMETIMES lower reps at a fast repetition tempo, sometimes higher reps. Depends on who you talk to and what they “believe”..If the weight is to heavy you will not be able to move it quickly enough to improve your power.
 
WOD:
Power
Power Clean
5-5-5-3-3
 
Strength
1a – Weighted Pull-ups 3-3-3-3
1b – Double Kettlebell Push Press 5-5-5-5
 
Met-con
Tabatta (20 sec work 10 sec rest 8 rounds)
Supermans
September 22, 2009 · Posted in WOD  
    

How many Andrews' does it take to do a CrossFit IGNITE workout?

How many Andrews' does it take to do a CrossFit IGNITE workout?

 

Fight Gone Bad IV Fund Raiser Saturday Sept 26th at CrossFit IGNITE
FIGHT GONE BAD IS THIS SATURDAY!! We will be having a bbq hang out session during and after the event bring friends and family and a dish!

 
WOD:
  
“TINA”
 
1/4 mile run
21 Med-ball cleans (20/14)
10 burpee pull-ups
September 20, 2009 · Posted in WOD  
    

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