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

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

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

Throw Practice on Todd

Todd
4pm-whenever
Wednesday
Nuff said.

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.