Crossfit: November 2007

11.29.2007

"Helen"

Three rounds for time:
Run 400 meters
50 pound dumbbell swings x 21
12 Pull-ups

sub'd rowing (for 2:15) for run

16:15

11.27.2007

400m Intervals

4 Rounds for time:
400m run
2 minute rest

John: 16:00

Adam: 15:01

Roland: 16:14

11.26.2007

"Fran"

21-15-9 reps for time of:
95lb Thrusters
Pullups

John: 9:00

Adam: 11:00 (sub'd 65lb)

Russo: 9:30 (sub'd 65lb)

11.10.2007

Row/Jump Rope

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Sub'd 2 x single-unders for doubles

Time: 16:40

"Cindy"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

John: 15
Adam: 13
Russo: 13
Rob: 10

NICE!

11.08.2007

CrossFit Total!!

1 rep max for Squat, Military Press, and Deadlift. Add each for CF Total score.

Squat - 210
Press - 155
Dead - 255 = 620!

Increasing quite a bit:
6/07 - 515lbs
7/07 - 530
9/07 - 595
11/07 - 620

11.07.2007

"Nicole"

As many rounds as possible in 20 minutes of:

Run 400 meters
Max rep Pull-ups

John: /10/12/14/12/8 - 5 rounds

Russo: /8/9/9/10/7 - 5 rounds

Adam: /10/13/12/10/ - 4 rounds + 400m run

11.05.2007

"J.T."

3 rounds of 21, 15, 9 reps for time:

Handstand push-ups
Dips
Push-ups

John: 11:00

Adam: 12:00

11.04.2007

400m lunges

Walking lunges for 400 meters

OUCH!

Also scored a Concept2 Model D for cheap this weekend.. That'll have me all set for the winter!

11.01.2007

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Scaled down to 185lb DL, the rest as rx'd

Russo: 155lb DL, the rest as rx'd

No time recorded, spent time trying/getting used to handstand pushups

In building a routine around functional movements, you create a balance in all ten of these very important capacities:
Cardiorespriratory Endurance Stamina Strength Flexibility Power	Speed Coordination Accuracy Agility Balance
For example, let's take two types of athletes: a competition Power lifter and Runner. The Power Lifter may be able to squat 500lbs and run a 8:30 mile. The Runner's squat is 195lbs, but runs a 4:50 mile. While both exceed in their own domains, they are lacking in other areas. It makes more sense regarding a human's functionality where a combination of the two types is ideal. This third type, squatting 350lbs and running a 6:00 mile, would be a much more efficient machine... This is what CrossFit ultimately helps you achieve.

Broad General Inclusive Fitness