Thursday, April 03, 2008

Yamma Pit Fighting



Lamont has been training with us for over a year to prepare his conditioning for his MMA fights. His next fight with Yamma Pit Fighting is on Friday, April 11th in Atlantic City at the Taj Mahal.



The Sunday run is a trail run in the Wissahickon. At the intersection of Chestnut Hill Ave and Seminole in Chestnut Hill there's an entrance to the Wissahickon. We'll meet there at 10am. Since not everyone has the same pace you should probably plan to run with someone who has a similar pace as you. Plan on spending about 60-75 minutes outside. If the weather is bad check the blog on Sunday morning.


Friday WOD

Dumbbells Please

Press Left/Right
Front Squat Left/Right
Push Press Left/Right
Deadlift Left/Right
High Pull Left/Right
Thrusters Left/Right

30 seconds on each movement on each arm.

Rounds 1 and 3 will be the first movement left then right, the second movement left then right, etc.

Rounds 2 and 4 will be all movements on the left side then all movements on the right side.


"The squat, when performed correctly, is not only the safest leg exercise for the knees, it produces a more stable knee than any other leg exercise." -Mark Rippetoe

23 comments:

Gregory K said...

If anyone is intersted in learning some new some new vocabulary to add to their vernacular and feed hungry people at the same time then you can visit:

http://www.freerice.com/index.php

Enjoy!

Pamela MacElree said...

That's pretty cool. Some interesting words too.

Susannah said...

Awesome site, Greg. I remember visiting it non-stop in preparation for the GRE. It's addicting, but nonetheless a charity rooted in such a noble cause.

Two quick questions:
1. Do CF WOD's ever incorporate the resistance running bands like the one Lamont was using in the video posted on YouTube?
2. Can CF members bring in music to play during the workout? I'm thinking dance/club kind of music that gets you pumped up and your adrenaline rushing.

Pamela MacElree said...

Thanks for the coffee Nick!!

Susannah, we use the bands for running in the group setting, also for a few other things. People have brought their iPods in to play during workouts, however I can't guarantee that it won't be ridiculed to end and then some.

Sam L said...

Bring your Ipod in Susannah. We like to make jokes about everyones music. All good fun.

Can't be worse than Greg's. :)

PS. Very sore from yesterday's 12 rounder. Thanks Pam.

erica said...

Free Rice.com is the best way to waste several hours at work. Thanks for reminding me!

Gregory K said...

Sam, just wait until next week.

Rich said...

Greg,

Bring it on! Sam & I need to get in shape for Mt Biking!
You're gonna join us for a ride too, right? I do have a spare bike - the one Pam used when I took her out for a spin...

Dawn, I didn't forget about you! Are you actually gonna join us for a ride this year? We'll take it easy - I promise.

Dawn said...

Rich- I knew you wouldn't forget me and I'm totally in! I dug my bike from the back of my garage this morning. The tires are flat but the flashing red light in the back still works.

Also, I think everyone should consider eating spaghetti squash. I just bought another one.

Dawn said...

Is anyone interested in doing the April Challenge WOD next week with me?

Brooks A said...

I like rice. Rice is great if you're hungry and want 2000 of something.
-Mitch Hedberg

I donated a bowl.

Greg, your doing Painstorm w/us, with a weighted vest.

Pamela MacElree said...

I'm down for the April Challenge, next week should be good.

Also, one of these Sundays, maybe the 20th, it'll be Painstorm. Brooks is in, anyone else let me know.

Rich, I'll go mountain biking again, just have to wait until after the little bro's wedding and the jiu-jitsu tournament in June.

Rich said...

Dawn, Pam,

I'm game for the WOM. Let me know what day.. I'm sure I can talk Rob into giving it a go as well.

Gregory K said...

Brooks, I'm in for Painstorm with the vest since I'll be needing to modify the movements.

Rich, I'll have time for a ride after I'm done with school.

I think the WOM will need to wait until the last day of the month for me.

Sam L said...

Rob is MIA.

Pamela MacElree said...

Yeah, where is Rob?

Does the 20th work for Painstorm? Otherwise it's amiddle of the day type of workout?

Dawn, you don't want to do the challenge the same day as a training session do you?

Rich said...

Rob and family are in NYC.

Dawn said...

Spam, you're probably going to say its not a good idea and I agree, but I don't want to give up my training session. Not sure what to do.

MichaeL said...

Synchronicity!
Susannah and me watched Jason put Lamont through that killer WOD(Yeah, no life) and then you mention him, whoa!...looked like a lot of fun in that crossfit killer kind of way.

I'm thinking of writing a free-lance article on masochism, crossfit and how it's related to spiritual ecstasy and tranformation. You come out stronger through the other side of the WOD. The Ordeal Path, it's called.

Lakota sun dance is a good example. Shamans have done it, Christian monks have flogged themselves to see visions. Pledge pushups feel like that to me-LOL. I sometimes slap my shoulder instead of making a fist on my chest. Anyone want to offer up an opinion yea or nay?

12 Pull ups so far, Pam...FIVE per sent? C'mon...how about one per sentence? This sent. doesn't count...

Mini Coop must also be smiling about the mt. bike thing...she's been wanting to go off-road and test out rally mode for awhile now...S? Am I right?

15 pull ups...

Doc, you in Da house?
Synchronicity about the squat. Jason, I did Tues WOD...And this is no Joke...and found a new masochistic love--bottom to bottom squats. But, I think on jumping lunges I got too excited and hit my right knee a few times on the mat. Some discomfort and the ball area felt gooshier than the left knee. Iced it...Feels better today...less pain. Is this common with jumping lunges if done wrong? I didn't feel it until 45 min. later...

22 pull ups...

Jason, glad to hear you're psyched about G.I. Joe. I did some more commando Snake-eyes work at Bally's. This trainer was checking out your WOD routine I was doing and liked it. He said he did Muay Thai and Brazilian J. downtown and it reminded him of the training. I told him about you guys. His name's Lomar. The seed's been sown...maybe I'm doing more special forces type work, huh? Was a fan of Falcon and Flint, partly because of the shotgun (I hunted with one growing up,not anymore though), the beret??? plus Flint got the girl, right?

30 pull ups...

Hey all, sorry my blogs are focused more on JCB and Pam. It's hard to partake in the group stuff when I'm not in the group, right? Soon will be, I have faith. Hope my blogs aren't too annoying in the meantime. Brooks, cool to see you posting...how r your pull ups coming along?

35 pull ups...

OK Pam, I know, I'm F***ed. Looks like I'll have my own bit of Painstorm pull ups today. What's that all Pull up workout WOD? Looks like I'll be doing it today and i'll give my knee a rest...

"Painstorm"...sure that's not a Decepticon Transformer jet like Starscream?
About 40 pull ups or 200 under Pam's sentence system...Yo Joe!

RhinoChiroCenter said...

Brooks,
I luv Mitch HEdberg (RIP). You just went 2 notches up on my coolness meter. I am announcing that I will officially be joining for some mountain biking this year. I even have one of those pouches that hold water. Nice!!!!

Dawn said...

Dr. D- Pouch as in fanny pack?

RhinoChiroCenter said...

You wish Dawn, I am too too too much of a fashion maven for that!!!!

Rich said...

Dr D banishing his inner "wus" this year & gonna ride the trails with the big boys... SWEET!