Category: Physical Activity
Posted by Eric - February 3, 2011 - Daily Workouts, Physical Activity, Sport Psych
Chip getting some serious air!
CrossFit KoolAid
SFF
Day 3 of Gluten & Sugar free living, but there are only 2 people who’ve completed goal setting sheets!
WoD
- 10 minutes on Pull-up progression or rope climb w/out feet
- 1 attempt at max pull-ups
- 15min AMRAP:
- 1 lap bear crawl
- 15 situps
- 15 back extensions (good mornings)
- 25 squats
Posted by Eric - January 31, 2011 - CF around the world, Current Events, Daily Workouts, Physical Activity, Weekly Warm-up, Weightlifting
CrossFit Gotham T-shirt prize!
Gluten Closure
Today is the last day. Please comment on how you’ve participated or not in Gluten Free January.
Sugar Free Feb
- Sugar Free February = 28 days without consuming refined sugar
- The above CrossFit Gotham T-shirt (brought to the cage by SB) will be raffled off to someone who completes the Sugar Free February Goal setting sheet. These goal setting sheets will be in the cage all month, but only those who complete them and bring them in by Wednesday at the end of the day will be eligible for the prize.
Weekly Warm-Up
- 10 Spider lunge steps
- 10 air squats
- 10 jumping squats
- 10 burpee jumping pull-ups (no bands)
- 10 ring dips / muscle-up attempts
CF Strength
This is the 5/3/1 week that this Wendler 5/3/1 program is named after.
- 4 rounds for time with 2 minutes rest between efforts (record 4 rounds individually
- 1 Prowler shuttle (4 lengths of the cage) 50#/just prowler
- 50 Kettlebell snatch (25 each arm) 35/25#
WoD
- 5 rounds:
- 7 squat cleans / Modify to hang squat clean if still learning technique
- 7 wall climbs (starting in the bottom of a push-up position, walk feet up the wall and hands towards the base of the wall/ 7 HSPU progressions if you can’t support in a belly to wall position)
- 7 ring rows
Posted by Eric - January 21, 2011 - Current Events, Daily Workouts, Physical Activity
Annah working on double-unders
Gluten Free January
It is good to know the reasoning behind going gluten free. Having “steps” between eating anything you want and your ideal “diet” = lifestyle behavior change. See Alison’s latest post here
Sugar Free February
Will you be able to make a promise/goal to go an entire month (including Valentines Day) without eating refined sugars?
Skill
3 rounds:
10 pistols each leg (the hardest version possible) use a ring, a step or pole, to get deep and keep your heel flat on the ground
WoD
“JT”
21-15-9
- Handstand Pushups (or whichever handstand progression is appropriate for you)
- Ring Dips
- Pushups (maintain – chest, hips and mid-thigh to the ground)
Compare to JT this summer
Posted by Eric - December 31, 2010 - Benchmark, CF around the world, Current Events, Physical Activity, Resources
Questions (respond in comments)
- What is one thing you want to see added to CFPH in the new year?
- Is it ring in the new year or bring in the new year?
Schedule UPDATE
In response to people asking for a Sunday workout, we’ll have open gym hours from 10:00am-1:00pm
Travel WoDs
The new Travel WoDs document can be downloaded in our Resources section, here (sorry for the confusion)
Exercise articles
NY Times – Exercise afterheat – Is it just heat trapped, is it muscle recovery, is it metabolic ? Who cares, its a good thing and it only happens after INTENSE exercise….like FRAN or doing a ironman triathlon.
NY Times – How to Fall off our exercise routine, but not all the way - Do anything other than “Sloth-out” and it will make coming back easier.
Posted by Eric - December 27, 2010 - Benchmark, Daily Workouts, Gymnastics, Physical Activity, Unknown unknowable, Weekly Warm-up
Jason B. curling up in a knees to elbows
Schedule
Regular schedule this week
Story
Science Daily – Belong to more groups, recover faster
Weekly Warm-up
8 minutes to complete 2 rounds of:
- 15 lunges each leg
- 15 Squats
- 15 push-ups
- 15 Deadlifts (with KB)
- 15 one-armed KB swings (each arm)
WoD 1
“J.T”
21-15-9
- Handstand Push-ups – HSPU’s can be modified in a variety of ways, see here
- Ring Dips
- Push-ups
** HSPU can be modified:
- Place a pad or mat underneath head
- Make that pad or mat taller
- Lower the angle of your feet so that they are closer to parellel to the floor. The important aspect of this is to keep your upper body stacked vertically over your hands. (like in this picture)
- Decline pushup from the knee
WoD 2
10 minutes to complete “Annie“:
50-40-30-20-10
