Made some changes.
3 rounds For time
30x Pull-ups
50x Squats(med ball under hips)
50x KB swings (kb does not touch floor until you are done reps. consequences)
50x Sit-ups
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Archive for February, 2010
March 1, 2010
Author: Mike JacksonFeb 28
Pro Athletes vs CrossFitters
Author: Mike JacksonFeb 27
This was a challenge that took place in LA, and the results are overwhelming.
The WOD was:
4 rounds for time of:
5 Thrusters (135 lbs)
5 Burpees
5 Weighted Pull-ups (30 lbs)
5 Box Jumps (32 inch)
50m run (heavbag – 85 lbs)
100m run
50m run (heavybag – 85 lbs)
Pro Athlete vs. CrossFitter, who will win… from CrossFit Los Angeles on Vimeo.
Taping your hands
Author: Mike JacksonFeb 27
K100 Contest
Author: Mike JacksonFeb 27
There has been a change to the K100 Listeners Team.
As a result, the gap has closed a bit. The 650 point lead that Team K100 had is now 502.
Shirley Fraser has joined the Listeners team.
Good luck everyone!
February 26, 2010
Author: Mike JacksonFeb 26
We are meeting at the gym tomorrow at 11am.
“Death by cards” Day!
Movements revealed tomorrow when you arrive.
Bring something to wear as we may end up outside for something….
and maybe bring a friend…might be a team day!
11 am…be there on time please 
February 26, 2010
Author: Mike JacksonFeb 26
We row today.
How it will be done is this. We base everything off our 500 m time. A solid time on the 500 m row is 1:30min. For every 5 secs over 1:30min, you add 10 reps to the following exercises. We will be doing this for 3 rounds, and obviously your rowing output will determine how much work is to follow.
Starting reps will be 5 of each
- Kettlebell Swing
- V-Snaps
- Box Jumps
Row hard, and reward yourself with less reps.
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February 25, 2010
Author: Mike JacksonFeb 25
Death by Push Press
Each minute reps increase and must be completed prior to that minute ending.
1st min, 1 rep; 2nd min, 2 reps
Men 95lbs
women 65 lbs
February 24, 2010
Author: Mike JacksonFeb 24
There are only 2 spots left for Thursday night!
Team day.
We will put names in a hat, and pair people up.
It’s like this.
5 minutes for max reps of each:
- Overhead Squats (75/45)
- Wall Balls (yes, outside) (20/14)
- Pull Ups
- Burpees
- Deadlifts (155/115)
Score is total number of reps for each section and the entire workout.
Notes: In teams of 2 complete as many reps as possible in each 5 minute section. Both team members can work at the same time except for the overhead squat.
Ryan has good flexibility in his shoulders for the kip….
But has not been looking after his hands….
One night a week
Author: Mike JacksonFeb 23
We are going to start incorporating an Olympic Lifting night. We will go through the Burgener warm up, foot positioning, bar position, hook grip, body kinetics, and some other things in a structured, NO BS environment.
I want those interested to show up early and be warm and ready to go for the beginning of the scheduled hour.
We will only be handling 8 members during this time.
This week it will be held Thursday at 8pm.
Contact us first if you are interested and we’ll follow up with you if there is space.
Here’s an example of the Burgener Warm up.
There are people using this hour to develop skills for the upcoming competition so we’d ask that only serious people apply.
February 23, 2010
Author: Mike JacksonFeb 23
5 rounds for time
- 6 Squat Cleans
- 9 Toes to bar
- 12 Box Jumps
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Greg Pattman’s second Muscle Up. As stated, I missed his first.
The K100 Physical Testing Results are in
Author: Mike JacksonFeb 23
The results are in and as it stands, Team K100 is in the lead by 650 points. I’m sure Team K100 Listeners will take this challenge and run with it.
Check the stats on the K100 Contest link top right or click here.
This is a lot of fun for Amy and I and we are having a great time training everyone who is a part of this adventure. It’s amazing to hear about the results from both Simply for Life and CrossFit Saint John.
6 weeks is a long time and we’re excited to see more amazing results soon come.
February 22, 2010
Author: Mike JacksonFeb 22
First things first.
Greg Pattman got his first and second muscle up over the weekend!!!
I think his celebration yell was drowned out by those who were watching while we were training at CrossFit PEI. Congrats!!!
Heather had a dominant pressence at the XFit PEI … so close to getting her first muscle up!
Today:
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
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Will be posting video of Greg’s second Muscle up….missed his first…little upset about that.
February 19, 2010
Author: Mike JacksonFeb 19
5 Rounds for Time
- 500 m Run
- 15 Overhead Squats (95/65)
This on is pretty much NANCY but with a longer run.
Here’s a demo video.
Dead Hang vs Kipping Pull Up
Author: Mike JacksonFeb 18
The Strict PullupGreat post found on the CrossFit Zone, Victoria BC site.
Excerpts taken from an article by John Sifferman, found at http://physicalliving.com/
Ah, the endless debate continues… which is better, the kipping pullup or the strict, deadhang pullup? The strict, deadhang pullup is a bodybuilding-style pullup in which the purpose is to maximally contract the muscles of the back and arms – mostly the lats, biceps, and forearms. With the deadhang pullup, the body should not move except for those joints which are required to perform the movement itself, the elbows and shoulders. All other joints should remain relatively stationary, as they shouldn’t contribute to the force production required to execute the exercise.
The kipping pullup is a little more sophisticated than the deadhang pullup. Done correctly, it involves a hip snap that radiates up the spine and into the arms, effectively lifting the body with minimal upper body pulling. From a movement-standpoint, it is a much more efficient technique for elevating the chin over a bar. This is evident in that athletes who practice kipping pullups can achieve much higher numbers with a kip, than with a strict deadhang pullup. Unlike the deadhang version, the kipping pullup is a full body exercise. There is no room for muscle-isolation in kipping pullup performance.
So, which is better?
Even for someone who is mindfully trying to do strict, deadhang pullups, it is nearly impossible to actually perform them with a perfectly rigid body. This is because the body has a natural inclination (a.k.a survival mechanism) to 1) work as a whole, not in isolation, 2) find the most efficient technique to execute any physical activity, and 3) to relax the areas that are not needed for work (the deadhang pullup is a tension-creating activity, the kipping pullup is properly performed with a balance of tension with relaxation).
In the end, I think if you held a gun up to a group of people standing in front of a pullup bar, and demanded that they all perform a max set of pullups, and that the lowest number would be the first to “get it” – I’m pretty sure that the whole group would be kipping their way up the bar. Nobody would debate semantics, and each person would look for the most efficient way of getting their chin over the bar as many times as possible.
But isn’t it cheating by using momentum?
First off, there aren’t any rules that say you must do a pullup either way. Sure, if you’re in the military, you may have a drill instructor give you a hard time, and the guys at the gym will probably mock you for doing anything other than what they understand to be true. For most of us, it’s just a matter of preference.
I will also ask you… Is becoming more efficient in your movement a bad thing? Sure, you may have to give up the dogma that deadhang pullups are the tried-and-true original and BEST version – but it’s clear that the kipping pullup is the superior of the two from a movement efficiency standpoint. That’s not to say that the deadhang pullup doesn’t have value as well, and in some cases it is the better choice.
We all want strength that is APPLICABLE to real life situations. In athletics and in real life, we don’t ever try to isolate certain muscles to do work. For those that have a manual labor job like I used to (I owned a landscaping company), you’ll know what I mean when you try to use as much of the body as possible to accomplish a laborious task. When you have a stone wall to build, you’re not thinking about how best to activate the proper muscles to move the stones – you’re more concerned with conserving your energy to make it to the end of the day. That means using your entire body to accomplish the task as to prevent fatigue from setting in.
Exhausting local muscles like the lats and biceps from deadhang pullips is one way to get a training adaptation – the body will adapt to anything we subject it to. However, that training adaptation will be quite minimal compared to one that is focused on movement quality, coordination, and with efficiency in mind. And thus, we have the kip.
February 18, 2010
Author: Mike JacksonFeb 18
Today we have a new move.
5 Rounds for time.
- 10 Pull Ups
- 10 Burp and Jerks (Demonstation will be provided) (95/65)
- 10 Kettlebell Swings (heavy for you)
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