Tuesday, February 19, 2008

For Time ?



Zach flipping tires. He'll be presenting with us at the Second Annual Strength & Conditioning Clinic at Notre Dame High School in Lawrenceville, NJ. This is something you won't want to miss!


WOD

That means as fast as you can in good form.

20 DB Snatches R/L
40 KB Swings
40 Push-Ups

15 DB Snatches R/L
30 KB Swings
30 Push-Ups

10 DB Snatches R/L
20 KB Swings
20 Push-Ups

5 DB Snatches R/L
10 KB Swings
10 Push-Ups

For Time

34 comments:

Pamela MacElree said...

I will make an official post about this but wanted to get some early feedback.

Albany CrossFit will be hosting the East Coast CrossFit Challenge this year, May 30th - June 1st.

I'd like to put together a team of people who want to participate in this year's event, since it's closer than Cali!

Physically, the entire weekend entails the following...

"The festivities begin Friday evening with chance to meet fellow Crossfitters during a non-alcoholic cocktail hour, a tour of the facility, and a pre-games briefing.

Saturday, May 31st morning will see participants doing their best in the CrossFit competition. A 5 kilometer run is scheduled for Saturday afternoon.

Sunday morning Crossfitters will wait breathlessly for the Hopper event, a random drawing that will set competitors to doing a Crossfit WOD. Will it be Fran? Or Murph? Or something we haven’t seen before?"


Long story short, let me know if you're interested. I'm sure it will be a blast!

Greg said...

YES!!!

Greg said...

It starts in the AM!

Daniel Patrick said...

Where can I get a big tire? Preferably free or cheap.

Dawn said...

Spam, I'm interested in providing moral support.

Greg said...

It seems like any respectable rugger would participate in the crossfit challenge.

Also, I should warn everyone that Pam likes to play Celine Dion during open gym. That is all.

Demo Man out...

Dawn said...

Greg, your Jedi mind tricks will not work on me.

Spam, I changed my mind and now want to participate.

Celine Dion remixes are fitting for morning workouts.

D Block out (and still in Tampa.)

Pamela MacElree said...

Sounds like a Jedi mind trick helped a little bit.

Also, the only reason I had Celine Dion playing for open gym was because I got a special request from Greg to play all her ablums to motivate him through his workout this morning.

Pamela MacElree said...

Also, I have some bad news on the 100 consecutive slosh squats and if I wasn't here to witness it I almost wouldn't believe it but...

Stephen got 100 consecutive slosh squats in 2:58 before the 9am class this morning.

RhinoChiroCenter said...

Oh yeah, well how long can Stephen hold his breath?

Greg said...

LIES!!! Only Sheryl Crow motivate me through a workout. Celine Dion just pisses me off.

And I'm gonna pretend you didn't say that about the slosh squats

Rob said...

Back to the original post from Pam...is the invite to the EC CF Challenge for the very same people who Sam is trying to force into signing up for the Broad Street Run? Because that means outdoor running and O-lifting will have to become mainstays in the WODs from here on out.

Pamela MacElree said...

For Broad Street, we'll probably try to organize runs at least once a week, the rest of your running time is up to you. We're paying your fee for Broad Street if you commit to it by the end of March.

I think the CF Challenge would be a lot of fun, and it would be awesome to have a good showing from Philly! It will require much more training than Broad Street both inside and outside of CrossFit classes. Solid form and technique in the 'Total' lifts is a must and will have to be practiced but not during group workouts. The current workouts will help prepare you for the mystery hopper WOD on Sunday. Trail running in the Wissahickon is ideal for the off road 5k race, very different than the training for Broad Street.

Sheryl Crow bright and early tomorrow morning then!

Jeanette said...

hmmm...i would definitely consider doing this but the 5k isn't my thing.

Rob said...

Will we be competing in the snow in Albany, meaning no Sammy? Well, I'd like to do both, but the CF challenge would require some dietary changes (say goodbye to JD and Yuengling family!)and better time management with the workouts.
Sheryl Crow is alright...her duet with Rob Zombie on "Over the Rainbow" takes them both up a notch!

Pamela MacElree said...

I sure as hell hope it isn't snowing in Albany at the end of May, beginning of June!

If Sam makes us all run Broad Street (because we clearly wouldn't have an option) he should have to do the EC CF Challenge.

What about the Kid Rock / Cheryl Crow duet?

Rob said...

Sam has a new weapon he can carry in his pocket in order to carry out his threats: a Schnorkie with razor blades for teeth!
I'll give it a 50% chance of snow in May in Albany.

Greg said...

Pam, first of all there's nothing bright about 6AM, it's just early.

I think some White Zombie is in store for tomorrow AM. That or more A.W.K.

Rob said...

Greg is looking to show up at class tomorrow? Damn...maybe Doc D will surprise us as well.

Pamela MacElree said...

There are plenty of things that are 'bright' about 6am! For one, I am always ultra pleasant in the mornings.

I'd enjoy putting those tunes on tomorrow morning, but I'm sure I'd never hear the end of the 'screaming' music.

Pamela MacElree said...

Rob, Doc D made it in last night.

Rob said...

Doc D is managing a case of the no-see-ums...my bad! Maybe Saturday...

Rich said...

Ok, just a suggestion for those 6 AM'ers that want to commit to the East Coast CrossFit Challenge...

Monday 6 AM - Work on Solid Form & Technique

Tuesday 6 AM - Regular class

Wednesday 6 AM - Wissahickon Trail Run (short runs at first building up to the 5 K)

Thursday 6 AM - Regular Class

Friday - Off

Saturday - Regular Class followed by short run or more Technique work?

Seems like a tough schedule to commit to, but if you guys are up for it count me in...

Sammy, we'll have to adjust this once mt biking kicks back in...

Rob said...

I'm with Rich....sounds good. We need another day off in there though...and that schedule depends on class work and the WOM.
We could also do 20 minutes of Technique, then go for a 5k run afterwards...I'm figuring on sub-25 minutes for that distance.

Sam L said...

Oh My!

Crossfit Games/Challenge is tough. My O-lifting is real bad.

Just do the damn Broad Street Run and leave me alone.

I will still train with you as if I was doing the Crossfit games.

Go ahead...Start killing me now.

Rob said...

Not killing you Sam...just trying to plan for both events. Are you in tomorrow?
By the way, I am now in "any day now" as far as my second son arriving so the near future is up in the air. I am still on for the training though.

Pamela MacElree said...

"As if you were going to do the Challenge?" I think you mean, "So I can do the challenge."

Rich's idea looks good, keep in mind you might need a sparatic rest day, (you have 2 built into his schedule) and once the days get longer you can trail run in the evening.

Also, keep the trail runs to daylight hours please! (that's all the lecturing I'll give for now.)

Olympic Lifts = Snatch and Clean & Jerk

Power Lifts = Deadlift, Squat, Bench Press

CF Total Lifts = Deadlift, Squat, Overhead Press

Rich said...

Not sure if i can commit to the broad street run - my knees are better suited for trail running.. let's talk about the "challenges" at tomorrow's class and go from there...

one question for the CrossFit Challenge - is there a cost/ enty fee associated with this?

Pamela MacElree said...

$75

Plus whatever for the hotel and travel, most of the food seems to be included. The information is printed at CFP.

RhinoChiroCenter said...

Rob,
Having a kid is no excuse to miss a workout. Just kidding (no pun intended). I think I may be the evening guy for a while except tommorow night. I'll try 6am, but I just don't know.

Is this one of those trips where we stay up all night and trash the hotel room, like JCB did on his roadie days?

Greg, where is my definition?

RhinoChiroCenter said...

Also, Daniel Patrick asked where toget a giant tire. I may have a connection for this one. I won't see the guy until the spring so remind me then. Are there any other requests for a giant tire??

Greg said...

Dr D. I forgot. I had to work on my thesis today. You'll have to come in at 6AM to get it.

Greg said...

Dr D, for future reference you can't give me a question and expect a simple answer.

Rob said...

Yes, put me in for one giant tire...Thanks Doc D.
I have the powerlifting and the CF lifts down...just need the O-lifts to complete the package.
Aren't we night running off-trail for the 5K?