So as you probably noticed, I got lazy with the posting.
It's ok though, because most of you now know enough to just use the Crossfit main site at crossfit.com. Good luck, have fun.
Let me know if you want to workout some time. Also I made a UPS crossfit group on facebook so you should join up, I'm going to try to organize a few workouts before the end of the year.
-Jeff
Monday, April 27, 2009
Wednesday, April 15, 2009
Wednesday Workout
So sorry, but not gym time for me this week, I'm in the opera so I have 5-10 rehearsal everyday. (You guys should come see the opera -- I'll do 3 rounds of Cindy (5 pullups, 10 pushups, and 15 squats x 3 ) for every one of you who shows up.)
Here's a workout for you though:
Here's a workout for you though:
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups
This workout is named in honor of one of the SWAT guys killed in Oakland last month. You can check out the crossfit main site if you want to find out more. Just FYI.
Post rounds to comments.
Also, I created a facebook group called something like Crossfit at UPS. Join up if you want. I'm going to try to organize workout times for people to do some of these together.
Friday, April 10, 2009
Friday Workout
So I've been doing some reading about beginning strength training and I think we're going to add in some more strength component to every day. The best thing is that the gains for beginners are huge. You can add as much as 10lbs/week on lifts for the first few months. We're going to be doing 5x5 (5-5-5-5-5) for every lift. Some days there will also be a short WOD.
Since you guys are probably busy this weekend, I'm not going to post anything until Monday. Just do Fran or one of the earlier workouts if you need something to do. I just wanted to give you all a heads up on where we're going.
Since you guys are probably busy this weekend, I'm not going to post anything until Monday. Just do Fran or one of the earlier workouts if you need something to do. I just wanted to give you all a heads up on where we're going.
Tuesday, April 7, 2009
Gym Time
Let's meet 8pm on Wednesday in the gym. Everyone who sees Dustin tell him he's a pussy because he can't make it.
Monday, April 6, 2009
Monday Workout
Fran
Pull-ups
95lb. Thrusters
21-15-9
Post times to comments
I'll post the time that we'll be meeting this week either tomorrow or on Wednesday, I have to find out when you guys have practice first.
Pull-ups
95lb. Thrusters
21-15-9
Post times to comments
I'll post the time that we'll be meeting this week either tomorrow or on Wednesday, I have to find out when you guys have practice first.
Tuesday, March 31, 2009
Tuesday
Hi Guys,
No new workout today until you've all done the 5x3 Front Squat and posted weights to the comments. Strength training is as important a part of this as everything else.
So I guess you guys have Wednesday practice again. How about we meet Thursday at 8pm in the gym?
No new workout today until you've all done the 5x3 Front Squat and posted weights to the comments. Strength training is as important a part of this as everything else.
So I guess you guys have Wednesday practice again. How about we meet Thursday at 8pm in the gym?
Wednesday, March 25, 2009
Wednesday Pain
Strength day today.
Front Squat
3-3-3-3-3
Post your weights to comments.
So do some warm up sets then try to go to failure on each of these sets. Use the bouncy plates or the squat rack so if you do fail you can just bail on the weight.
For more info on how to lift heavy, check out the post from a few weeks ago with the 5-5-5-5-5 deadlifts.
So no Wednesday session this week because I'm doing one for the general public for Love Your Body Week tomorrow (Thursday 3/26). Please feel free to show up. We have two trainers from Crossfit gyms in Tacoma coming to help out. There's two sessions, one from 5-6 and one from 6-7. Both are meeting in the University Dorm Lounge. I highly suggest showing up to one of them.
Front Squat
3-3-3-3-3
Post your weights to comments.
So do some warm up sets then try to go to failure on each of these sets. Use the bouncy plates or the squat rack so if you do fail you can just bail on the weight.
For more info on how to lift heavy, check out the post from a few weeks ago with the 5-5-5-5-5 deadlifts.
So no Wednesday session this week because I'm doing one for the general public for Love Your Body Week tomorrow (Thursday 3/26). Please feel free to show up. We have two trainers from Crossfit gyms in Tacoma coming to help out. There's two sessions, one from 5-6 and one from 6-7. Both are meeting in the University Dorm Lounge. I highly suggest showing up to one of them.
Monday, March 23, 2009
Monday Workout
Alright, break's over time to stop slacking off.
Cindy
150 Wallball shots
20# ball
Post time to comments
A wallball rep is this: Take a medicine ball and hold it in front of you under your chin. Do a full squat, keeping the ball there and then when you stand up, throw the ball up to hit a spot on the wall. In our gym, try to keep it as high as possible without hitting the ceiling. Then catch the ball and go back into a full squat and repeat. Here's a video: http://media.crossfit.com/cf-video/WallBall.wmv. One hint on this one, if you can keep the ball in closer to your body on the catch, you'll save your arms a lot of pain.
To scale it, go with a lighter med ball or do only 100 or 75 reps. Keep it challenging though.
Cindy
150 Wallball shots
20# ball
Post time to comments
A wallball rep is this: Take a medicine ball and hold it in front of you under your chin. Do a full squat, keeping the ball there and then when you stand up, throw the ball up to hit a spot on the wall. In our gym, try to keep it as high as possible without hitting the ceiling. Then catch the ball and go back into a full squat and repeat. Here's a video: http://media.crossfit.com/cf-video/WallBall.wmv. One hint on this one, if you can keep the ball in closer to your body on the catch, you'll save your arms a lot of pain.
To scale it, go with a lighter med ball or do only 100 or 75 reps. Keep it challenging though.
Sunday, March 22, 2009
Practice Tuesday
Awesome playing this weekend BachHand. You showed what glory you are capable of and should be excited for sectionals.
PRACTICE TUESDAY 3/24 at 8pm on the TURF.
BE THERE. We are going over ZONE O and D. THIS IS IMPORTANT.
~tr0n
PRACTICE TUESDAY 3/24 at 8pm on the TURF.
BE THERE. We are going over ZONE O and D. THIS IS IMPORTANT.
~tr0n
Tuesday, March 17, 2009
St. Patrick's Day WOD
Here you go:
Murph
Run 1 mile
100 Pullups
200 Pushups
300 squats
Run 1 mile
You can do the stuff in the middle in whatever order you want, so I'm going to probably do 20 rounds of 5 pullups 10 pushups 15 squats. Just make sure you bookend things with the mile runs. To scale this, you can cut down the numbers/do knee pushups and jumping pullups, etc. Post your time and modifications to the comments.
By the way, I need you guys to post comments so I know who's doing the workouts. Otherwise I feel like I'm wasting my time if no one's doing them. Also if you're around for spring break email me. My ups email is jammons.
Murph
Run 1 mile
100 Pullups
200 Pushups
300 squats
Run 1 mile
You can do the stuff in the middle in whatever order you want, so I'm going to probably do 20 rounds of 5 pullups 10 pushups 15 squats. Just make sure you bookend things with the mile runs. To scale this, you can cut down the numbers/do knee pushups and jumping pullups, etc. Post your time and modifications to the comments.
By the way, I need you guys to post comments so I know who's doing the workouts. Otherwise I feel like I'm wasting my time if no one's doing them. Also if you're around for spring break email me. My ups email is jammons.
Wednesday, March 11, 2009
Wednesday Workout
This one's straight off today's crossfit.com post.
As many rounds as possible in 30 minutes of:
5 Pullups
5 Ring Dips (just do 10 regular dips if you don't have rings available.)
15 Situps
Post number of rounds to comments.
Workout tonight at 8:00. We'll probably be doing a different workout tonight, but if you miss it, just do this one.
I'm going to be gone until Sunday starting tomorrow, so find your own crossfit workout for Friday. Check crossfit.com
As many rounds as possible in 30 minutes of:
5 Pullups
5 Ring Dips (just do 10 regular dips if you don't have rings available.)
15 Situps
Post number of rounds to comments.
Workout tonight at 8:00. We'll probably be doing a different workout tonight, but if you miss it, just do this one.
I'm going to be gone until Sunday starting tomorrow, so find your own crossfit workout for Friday. Check crossfit.com
Monday, March 9, 2009
Monday Workout
This one's for Dustin:
75 Burpee Pullups
Post time to comments
I assume you all know what a burpee is. A burpee pullups is simply a burpee, but instead of jumping and clapping your hands together, you jump and grab the pullup bar and do a pullup.
To modify this one, get a box and jump onto it then do a jumping pullup. Try to do actual pullups for as long as possible before you move to the jumping ones.
Let's try meeting on Wednesday at 8pm again. We should have time to learn the push progression (shoulder press, push press, push jerk) and maybe work on deadlifts. You should come to this because the more you know, the more exciting I can make the workouts, otherwise you'll just be stuck doing pullups, pushups, situps and squats for the rest of your life.
See you Wednesday. Enjoy.
75 Burpee Pullups
Post time to comments
I assume you all know what a burpee is. A burpee pullups is simply a burpee, but instead of jumping and clapping your hands together, you jump and grab the pullup bar and do a pullup.
To modify this one, get a box and jump onto it then do a jumping pullup. Try to do actual pullups for as long as possible before you move to the jumping ones.
Let's try meeting on Wednesday at 8pm again. We should have time to learn the push progression (shoulder press, push press, push jerk) and maybe work on deadlifts. You should come to this because the more you know, the more exciting I can make the workouts, otherwise you'll just be stuck doing pullups, pushups, situps and squats for the rest of your life.
See you Wednesday. Enjoy.
Friday, March 6, 2009
Friday Workout
Three rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Post your time for each round to the comments.
Feel free to modify the pullups and pushups as needed. If you do, just write down what you changed in your comments.
If you're going to be around for spring break, let me know. I'm going to be around for the last 2/3rds of it and I should have lots of free time to help you guys get huge.
Wednesday, March 4, 2009
Wednesday Workout
So anyone who can, meet in the gym at 8pm today.
If you can't, here's the workout we're going to be doing:
Deadlift
5-5-5-5-5
Post weights for each set
That means warm up with some lighter weight deadlifts then do five in a row at a heavier weight, then adjust the weight and do 5 more, then 5 more, then 5 more, then 5 more. Rest about 4 minutes between sets. You always want each set of 5 to be challenging. Your weight scheme should be less like 50-75-100-150-200, and more like 180-180-185-190-185 (those are just example weights, yours will be completely up to your body). Remember, the deadlift is not a fast lift.
If you don't know how do deadlift, come to tonights session or find someone who did who can show you how. Don't try if you don't know how because this is one lift where doing it wrong can be bad for you.
----
Edit:
So I figured out that you guys have practice tonight. If you can, find someone to show you how to deadlift and try to get this one in this week, otherwise, just skip it, or pull something off of crossfit.com to do as a workout.
If you can't, here's the workout we're going to be doing:
Deadlift
5-5-5-5-5
Post weights for each set
That means warm up with some lighter weight deadlifts then do five in a row at a heavier weight, then adjust the weight and do 5 more, then 5 more, then 5 more, then 5 more. Rest about 4 minutes between sets. You always want each set of 5 to be challenging. Your weight scheme should be less like 50-75-100-150-200, and more like 180-180-185-190-185 (those are just example weights, yours will be completely up to your body). Remember, the deadlift is not a fast lift.
If you don't know how do deadlift, come to tonights session or find someone who did who can show you how. Don't try if you don't know how because this is one lift where doing it wrong can be bad for you.
----
Edit:
So I figured out that you guys have practice tonight. If you can, find someone to show you how to deadlift and try to get this one in this week, otherwise, just skip it, or pull something off of crossfit.com to do as a workout.
Monday, March 2, 2009
Monday Workout
Here's one for the track. Find a stopwatch or a watch to time yourself.
Run 400m (once around the track)
30 Squats
20 Pushups
4 rounds for time
The time to beat on this one is about 12 minutes. Make sure your pushups are chest and hips to the ground then up to arms locked out. Do knee pushups if you have to. Squats should be below parallel. Also, I mean air squats. Unless I put a weight, I mean without any.
We'll meet again this Wednesday at 8pm. If this time does not work for you ever, write in the comments what time on Wednesday would be better for you. Any time after 4.
Post your times to the comments
Run 400m (once around the track)
30 Squats
20 Pushups
4 rounds for time
The time to beat on this one is about 12 minutes. Make sure your pushups are chest and hips to the ground then up to arms locked out. Do knee pushups if you have to. Squats should be below parallel. Also, I mean air squats. Unless I put a weight, I mean without any.
We'll meet again this Wednesday at 8pm. If this time does not work for you ever, write in the comments what time on Wednesday would be better for you. Any time after 4.
Post your times to the comments
Friday, February 27, 2009
Friday's Workout
Hi Guys,
Here's a workout for today or sometime this weekend:
With a running clock, do 1 pullup the first minute, 2 the second, 3 the third until you can't complete the required number within the minute
Post the number of complete rounds to the comments. I want to see some comments this time.
If you need to, do jumping pullups. If you're doing these and you get to 20 minutes, you can stop.
Also if you can do full pullups and want to start with those and switch to jumping after a few rounds, that would be good. Don't do strict pullups for 3 rounds and then fail and leave.
If you want to try to learn to do kipping pullups, check these links:
Part 1
Part 2
You can also find more info on the kipping pullups on the crossfit site.
Enjoy
Here's a workout for today or sometime this weekend:
With a running clock, do 1 pullup the first minute, 2 the second, 3 the third until you can't complete the required number within the minute
Post the number of complete rounds to the comments. I want to see some comments this time.
If you need to, do jumping pullups. If you're doing these and you get to 20 minutes, you can stop.
Also if you can do full pullups and want to start with those and switch to jumping after a few rounds, that would be good. Don't do strict pullups for 3 rounds and then fail and leave.
If you want to try to learn to do kipping pullups, check these links:
Part 1
Part 2
You can also find more info on the kipping pullups on the crossfit site.
Enjoy
Wednesday, February 25, 2009
Wednesday Workout
So a few of you showed up today. We did this workout, it's called Cindy:
5 Pullups
10 Pushups
15 Air Squats
As many rounds as possible in 20 minutes
Pullups can be modified to jumping pullups if you want. Pushups can be modified to knee pushups.
Here's today's results:
Peter - 8 rounds + 5 pullups & 10 pushups - assisted pullups, knee pushups
Spencer - 6 rounds + 5 pullups - jumping pullups, knee pushups
Nitai - 6 rounds + 5 pullups & 10 pushups - jumping pullups, knee pushups
If you do this workout, please post the number of rounds you complete and any modifications to the comment on this post.
Here's a video for your enjoyment - you may have to right click and download it, it depends on your browswer. It's worth it though:
http://media.crossfit.com/cf-video/051204.wmv
Ask one of the guys who did this workout if you have any questions, or post them to comments.
-Jeff
5 Pullups
10 Pushups
15 Air Squats
As many rounds as possible in 20 minutes
Pullups can be modified to jumping pullups if you want. Pushups can be modified to knee pushups.
Here's today's results:
Peter - 8 rounds + 5 pullups & 10 pushups - assisted pullups, knee pushups
Spencer - 6 rounds + 5 pullups - jumping pullups, knee pushups
Nitai - 6 rounds + 5 pullups & 10 pushups - jumping pullups, knee pushups
If you do this workout, please post the number of rounds you complete and any modifications to the comment on this post.
Here's a video for your enjoyment - you may have to right click and download it, it depends on your browswer. It's worth it though:
http://media.crossfit.com/cf-video/051204.wmv
Ask one of the guys who did this workout if you have any questions, or post them to comments.
-Jeff
Tuesday, February 24, 2009
Who wants to play at Slog?
The first guys to sign up get to play.
March 7th, somewhere cool in WA, leave here balls early
March 7th, somewhere cool in WA, leave here balls early
Monday, February 23, 2009
Sunday, February 22, 2009
Starting Crossfit
Hey Everybody,
so before we start you should all familiarize yourselves with the Crossfit website - www.crossfit.com. The best place to start is probably the FAQ section: http://www.crossfit.com/cf-info/faq.html - this page has a lot of info about how to scale workouts. This is another page which I will be referring you to a lot: http://www.crossfit.com/cf-info/excercise.html. It has videos of how to do most or maybe all of the exercises involved.
Also, start eating more protein. Aim for about .7 grams per pound of body wieght. That's about the simplest thing I can suggest nutrition wise to improve athletic performance. It gets a lot more complicated, so ask me if you're interested or post a question on the blog.
Alright, so the first thing you all need to learn is how to do squats properly. Basically everything branches off of doing squats, so I want to make sure you can all do this properly before we move on.
I'll be in the weight room in the gym at 8pm on Wednesday. Post to the comments on the blog if you can and will make this time. If you can't, find someone who can and learn it from them.
so before we start you should all familiarize yourselves with the Crossfit website - www.crossfit.com. The best place to start is probably the FAQ section: http://www.crossfit.com/cf-info/faq.html - this page has a lot of info about how to scale workouts. This is another page which I will be referring you to a lot: http://www.crossfit.com/cf-info/excercise.html. It has videos of how to do most or maybe all of the exercises involved.
Also, start eating more protein. Aim for about .7 grams per pound of body wieght. That's about the simplest thing I can suggest nutrition wise to improve athletic performance. It gets a lot more complicated, so ask me if you're interested or post a question on the blog.
Alright, so the first thing you all need to learn is how to do squats properly. Basically everything branches off of doing squats, so I want to make sure you can all do this properly before we move on.
I'll be in the weight room in the gym at 8pm on Wednesday. Post to the comments on the blog if you can and will make this time. If you can't, find someone who can and learn it from them.
Saturday, January 31, 2009
The B team put the "B" in Bagina
Hey guys. Our blog is up for the B team, so we can write cool stories to each other. Here's a list of our turf practice times:
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