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CrossFit for Fighters - testing the obstacle course

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August 15th, 2011

"Cindy" 20 Min. AMRAP
5 Pull ups
10 Push ups
15 Air Squats

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Friday, August 12, 2011

Lumberjack 20

For time:
20 Deadlifts (275lbs) /Run 400m

20 KB swings (2pood) /Run 400m

20 Overhead Squats (115lbs) /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps (24") /Run 400m

20 DB Squat Cleans (45lbs each) /Run 400m

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Thursday, August 11, 2011

5rds
10 KB Deck Squats (24/16))
10R/10L KB Clean & Push Press (24/16)
30 Double Unders

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Attention Members; here is some key information you will want to know!!!

1. Schedule change starting August 15
2. Body Compositions
3. Fight Gone Bad 6

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Wednesday, August 10, 2011

100 OH Squats (95/65)

*5 Penalty burpees every time you put the bar down.

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Tuesday August 9, 2011

Skill work: Handstands

Then,

3 SDHP every minute on the minute for 12 minutes

*Increase the weight until you can find a max

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Monday, August 8, 2011

"Filthy Fifty"
50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (16/20)
Walking Lunges, 50 steps
50 Knees to elbows
50 Push press (45/30)
50 Back extensions
50 Wall balls (20/14)
50 Burpees
50 Double unders

*30 min cap

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Box Closed!

The box is closed Saturday August 6th for the CrossFit Running Grand Opening. This event is FREE!

Come meet us for a Fun-K Run and CrossFit WOD at:
CrossFit Running HQ
3435 Greystone Dr
Austin, TX 78731

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Add em to the list!! Muscle ups baby, ED and JP!

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Andre Paulk—July Crossfitter of the Month!

Way to go Andre!! Andre has been at Crossfit and Fearless for 5 1/2 months now and had a steady Paleo diet for the last 8 months and his improvements show!! 245lbs to 204lbs and counting, along with faster and stronger wods!!
Andre say's, "What I like about Crossfit is what it brings out of you. I get these feelings of nervousness and doubt on whether or not I'm going to do good on a wod, but also the feeling of accomplishment when I'm finished. The coaches and peers are all there supporting me and pushing me all the way. I always come back to Crossfit and Fearless because of the drive to see if I can be better and push myself harder than the day before."

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Scaling and Intensity Revisited

This is a video of Greg Glassman-- Founder of CrossFit on exactly what is intensity: http://media.crossfit.com/cf-video/CrossFit_IntensityIntro.mov

Intensity is the independent exercise variable most commonly associated with maximizing the rate of return on favorable adaptation. In other words, All of the good stuff we want from exercise comes from intensity. Intensity *is* power. One of the reasons we scale is to preserve that intensity. Let's look at an example:
Robert Palm performed Grace (135# ground to overhead for time) as prescribed on June 1st of this year and scored 10:45. By calculating work/time on BtWB we found his power output was 58.2 Ft*lbs/sec.

After a few talks about scaling and some personal help from Coach Eric Pittman, Robert attempted Grace again on July 26th, but this time scaled to 115#. Bringing the weight down allowed him to bring his time down to 4:17. This reduced time brought his power output to 131.7 Ft*lbs/sec! This is a phenomenal power output for any workout. More importantly, this tells us that he was able to drastically increase his intensity by scaling the weight. The point wasn't that Robert *couldn't* RX Grace it was that he was better served by scaling. If he keeps this up, he'll get stronger, faster, and better.

Think about what this means for you and your workouts. And if you ever have any questions, just ask your coach.

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Saturday, July 30, 2011

Tribe classes begin Monday, August 1st...sign up with your coach if you haven't already!!!
Run 1000m
30 Handstand Push ups
Row 1000m

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Friday, July 29, 2011

Tribe classes begin Monday, August 1st. Sign up with your coach if you haven't already!
Skill: Muscle up

"Grizzly Bear"

Take 20 minutes to find a 3RM of "The Bear:"

Power Clean
Front Squat
Jerk
Back Squat
Jerk

For this movement, it is not necessary to perform all of the movements individually, but a successful attempt must pass through a full front squat (a squat clean is permissible), control overhead (weight stacked over heels, feet on the same plane), full back squat, control overhead again, and touch and go at the bottom. No resting at the bottom is permitted-- rest may be done at any point in the movement except on the floor.

Compare to the Fittest Games WOD Feb 13, 2011-- http://www.crossfitcentral.com/uploads/central/file/2010%20Fittest%20Games%20Elite%20-%20OFFICIAL%20FINAL.pdf

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Thursday, July 28, 2011

Tribe classes begin Monday, August 1st...sign up with your coach if you haven't already!!!
35 Wall Balls
35 Squat Jumps
35 KBS (24/16)
35 Double Unders
35 OH Walking Lunges (45/25)
35 Deck Squats
35 Mountain Climbers

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