Deadlift + Power Clean Combo
8 - 8 - 8 - 8
Each set consists of: five (5) Deadlifts followed by three (3) Power Cleans.
Work sets are done according to your Power Clean 3RM and add 50lbs for your Deadlift reps.
For someone with a 95lb 3-RM Power Clean: DL x 5 @ 145lbs, then immediately drop weight and perform PC x 3 @ 95lbs. Example for someone with a 155lb 3-RM Power Clean: DL x 5 @ 205lbs, then immediately drop weight and perform PC x 3 @ 155lbs. If you miss your reps, drop weight but always start with + 50lbs on DL. Use three light build-up sets before starting your first heavy work set.
*Let's thank our friends at CrossFit Ft. Myers for this one! I can't wait for my next visit to Florida to visit Jason Cobb and his crew. My first CrossFit experience was at CF Ft. Myers about a year ago...and I never looked back!
"Like towing a car with a bungee cord." (bent arms in oly lifts)
*awesome cleans today Joe; and let's not forget to congratulate Joe on his 51" box jump, yes that's about 71% of his height.
Niki (from CrossFit Katy) completes a 100-mile race with CrossFit being the majority of her training: Read.
Wall-ball -20/14 pound ball, 10 ft/8ft target. (Reps)
Sumo deadlift high-pull 75/55 pounds (Reps)
8 rounds of 20 seconds of work followed by 10 seconds of rest for each exercise.
Deadlift 95#/65# (Use the same #)
The minimum number of reps is the score for each exercise.
(Thanks to CrossFit Orange County for the WOD!)
5 rounds for time:
...The Paleolithic diet data indicates that early man ate more saturated fat than he did carbohydrates. And he was molded by the processes of natural selection to thrive on such a diet. When he bolted from that meat-based diet, as he did when he settled in to life as an agriculturalist, he paid dearly for it with a devolution in health. Since the evidence is so obvious that a diet higher in saturated fat worked wonders for Paleolithic man, it seems like some academicians somewhere would ranger up and test such a diet. But it appears that the pox on saturated fat is so virulent that no one wants to risk it.
If such a study were done and the results tally with what I’m positive the results would be, the authors would find themselves in the untenable position of having to at least tacitly imply that saturated fats aren’t harmful. And that could ruin an academic career. No more invitations to present at meetings. Expulsion from the club. People tsk tsking behind their hands. It just couldn’t be done.
Turn up the heat this Valentines Day...with a partner WOD!
Each partner must share the work load and complete a portion of the below while the other partner continually holds a bumper plate over head. (Ladies#25/Gentlemen#45). If the bumper plate touches the ground at any time, each partner must complete 50 burpees. The bumper plate cannot rest on any object or body part, it must be held over head. Exercises can be completed in any order.
75 Kettelbell swings
100 Push Ups
800 M Run
"The grand essentials of happiness are: something to do, something to love, and something to hope for."
-Allan K. Chalmers
Jen/Jim 27:11 (35#)
Miranda/Jeff 22:47 (25#)
Mike/Aimee 19:45 (35#)
Nicole/Chris 25:50 (25#)
Hannah/Tim 26:05 (35#)
Paul/Jill 21:50 (25#)
Joe/Dawn 35:46 (45/25/10/5#)
Ray/Dana Rae 23:42 (25#/5#)
Know your limits but never stop trying to break them.
The Diet Fallacy
The belief that consuming artificially sweetened foods and drinks will help you to lose or maintain weight is a carefully orchestrated deception. So if you are still opting for diet choices for this reason, please understand that you have been sorely misled.In reality, these diet foods and drinks can cause serious distortions in your biochemistry and ruin your body's ability to control calories. As a matter of fact, it’s been shown that diet soft drinks can double your risk of obesity!
Nearly a decade ago, studies were already revealing that artificial sweeteners can:
Stimulate your appetite
Increase carbohydrate cravings
Stimulate fat storage and weight gain Unfortunately, most public health agencies and nutritionists in the United States still recommend these toxic artificial sweeteners as an acceptable alternative to sugar.
To be involved in something that you are truly passionate about, which also benefits an entire community and helps everyone you touch become a better human being, is both powerful and amazing. It was a remarkable feeling to be in a room of 200+ affiliate owners and realize what a huge impact CrossFit has had on their lives and everyone whom they have touched. The buzz it has created based on pure results and individual successes is AWESOME! If you are reading this note, this is truly a community that you are a part of; one that is larger than your town, neighborhood or city. It is simply HUGE, an ocean of individuals coming together sharing stories, successes and determination.
Throughout my life prior to CrossFit, I was driven to complete something from "start to finish" and move on to my next goal. It took CrossFit to show me that is not, really, what it is all about. It is about the journey, not the start or the finish. I need to thank "Coach" for helping me realize that it is the journey, and more specifically the CrossFit journey, which is truly the best part. Greg Glassman has given the community tools to create a revolution of health, fitness and camaraderie around the world.
CrossFit is no longer about drinking the "Koolaid", but rather about understanding that you NEED to drink the Koolaid to better your life and live long and prosper as an individual and healthy human being!
I hope that every day when you walk out of CrossFit KoP you have learned something from me because if you're walking out with nothing, then I have failed at my job…
Complete all reps of each exercise before moving to the next.
We might say "I can't" when what we mean is "I won't."
Keystone Affiliate Challenge at CrossFit Delaware Valley
I hope everyone's 'kick the sugar' journey is going well. Post to comments anything you have learned so far. Also, make sure to check the CrossFit Delaware Valley Blog around noon on Friday as they will be posting the WOD's for Saturday and the standards for the movements. The link to CFDV is on the side bar of the CFKoP blog. Direct any questions regarding the WOD's or location or general concerns to CFDV.
"What doesn't kill me does not make me stronger. It makes me anxious, bitchy, and vulnerable...but nobody wants to see that embroidered on a pillow."
-passed on to me from an anonymous source
Station 1 Med Ball Cleans
Station 2 Hang Power Cleans (95#m/65#w)
Station 3 DB Push Press (35#m/20#w)
Nobody moves until all athletes are done at each station.
Chessboxing. A new game. A new sport.
I'm in Texas from 2.5.09 thru 2.8.09...please be nice to the substitute teacher!
See you all on 2.9.08 for one of our 'benchmark girls'!
Bring your iPods to class...so there is music!
- Rudyard Kipling, Second Jungle Book
5 rounds for time:
Mike G and Chuck, 2009 CrossFit Games
Info from Modern Forager:
If you have any web-links you would like to see or if you would like anything specifically posted, just let me know and I will post it for you!
AMRAP in 20 Minutes:
5 Squat Cleans (95/135)
15 Air Squats
I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do. ~Edward Everett Hale
"It’s not how hard you’ve pushed along the way. It’s having something in you to finish."
Congratulations on all the Deadlift PR's!!
Tim P 280/75
Happy Birthday Nicole!!!
“Good Foods” - Low Glycemic
“Bad Foods” - High Glycemic
Black Eyed Peas