Coming Up!

He's been putting some time in the gym lately, no joke.  You've seen him doing box jumps up and down the steps and on boxes, handstand holds and kick ups, thrusters and other barbell movements, along with 400 meter runs and cone shuttle runs with his sister.  If that's not Crossfit, I don't know what is.  Look at his catch position.  Talk about hips, knees, and chest all being in the right spot!



Deadlift 2-2-2-2-2
Push Press 3 x 4

6 minute AMRAP:
Max Effort KBS
12 Burpees

Da Boys

Couple shots of the boys this morning at 11am, pushing each other.


3 Minute Max Effort Rope Climb

Team of Three:
All three members run 800 meters
Each member completes one of the three exercises:
1: 21 Box Jumps (24/20in)
2: 15 Box Jump Overs
3: Burpee Box Jumps
Repeat the 800 meters, and then rotate stations.
Repeat 800 meters, and rotate for last time, so that by the end all three members of the team will have completed three 800 meter runs and the 21-15-9 exercises once.

To Weightlift or Not To Weightlift

That last little bit of extension in the elbows can be very tough in the ring dip.  Natalie was showing great lock-out in her elbows this morning.

Weightlifting (that's the sport of it - Clean and Jerk, and Snatch) is a big part of Crossfit.  We post a lot of weightlifting videos on our site.  There has been some criticism in Crossfit that it has become too weightlifting biased.  In other words, there isn't enough gymnastic work (which seems to be changing after this years regionals) or even monostructural exercises (what you may consider cardio-type movements, running, rowing etc.), which are the three foundational movement areas of Crossfit methodology and programming.  This also seems to be more of the trend since "the sport of fitness" has taken off.  There is just a power and strength threshold that has to meant in order to compete.  
But let's look at it from an average Joe's perspective.  Competitively speaking, isn't it the closest thing to a sport we can practice, perform and play around with out of the three foundational areas?  The difference in what a lot of us are doing in weightlifting compared to the best in the world is simply a matter of barbell weight.  We can clean and jerk, and snatch just the same (of course technique/efficiency can be largely different, but no two people shoot a basketball the same way either), but there's no way we're doing a lot of or any of the routines you see in the Olympics in gymnastics.  The muscle up is not even a scored movement in gymnastics and it's one of if not the most challenging movements in Crossfit (average Joe perspective).  
There's the theory (shout out to the Strength Specific Seminar guys) that weightlifting lends itself better to Crossfits 10 components of fitness (let me know if you'd like me to elaborate) better than any other movement, inevitably making you fitter by practicing the clean and jerk, and snatch more than any other movement.  
We do run and row a lot, but again that's not the same thing.  Most gyms have funky routes mapped out for their distances.  It's completely different to run an Alley Loop (our route for the 800 meter run) than it is to run a half mile on the track. 
Any of us can walk in the gym and practice an olympic sport today.  There are an infinite amount of variations that can be programmed, the mental side of weightlifting is incredibly challenging, the Snatch is the most powerful movement on the planet, and what's funner in Crossfit than cleaning, jerking and snatching??
If weightlifting makes you fitter than any other movement, should Crossfit then not be weighted towards weightlifting?  I'd be interested to hear some perspectives on this.
On that note, here's a very impressive recent 400kg total in training by top 105 American lifter Pat Mendes.  


3 Rounds:
5 x 1 Squat Clean - every 30 seconds 
*Rest until 5 minute mark, i.e each round is every 5 minutes.

Hang Power Clean (115/175lb) 10-8-6
Ring Dip 20-16-12

Mothers and Daughters

We are fortunate to have many "Mother/Daughter" combos at our gym. How many can you name?
Here is one: Steph and Jenna Luck

We are hosting another Olympic lifting seminar put on by Strength Specific Seminars on November 1st. We learned a TON from these guys last time they were here. You have until October 1st to get "early registration" which is 10% off. Use the drop down menu under "Silver Level Seminars" to register.


Part 1: row/burpee challenge - A team of two rows 500 meters as a team for time, each rowing 250 meters. Whichever partner is on the rower can only perform one pull per burpee that their partner completes.

Part 2: 20 minute partner AMRAP - One partner works at a time completing rounds of: 3 bench press (95/155#), 6 kettle bell sumo deadlift high pulls (35/53#), and 9 wall balls. During the first 10 minutes each partner must complete 3 rounds of the AMRAP before switching with their partner.  The other partner must complete 1 rope climb prior to each switch.  After 10 minutes, partners can choose how many rounds to complete before switching (1,2 or 3). Their score is the total rounds completed plus any additional reps.