5.24.12
by Craig
The secret to winning the paleo challenge.
CROSSFIT
3 rounds:
100 air squats
20 lunges(each leg)
35 pushups
BOOTCAMP
For total Time
3x 400 Meter Sprint
2 Minutes of rest in between Efforts
then..
21-15-9
Ring Row
Sumo Deadlift High-pull(32/20kilo)
Box Jump (24/20)
MAY CHALLENGE: Max effort toes to bar. Same rules apply as the Crossfit Open standard toes to bar. Hector D. and Lauren C. are currently in the lead with 36 and 31 respectively.
REMINDERS:
- The gym will be closed From Friday, 5/25/2012 to 5/27/2012 with the exception of
- MEMORIAL DAY MURPH 10AM on…you guessed it…Memorial Day. Sign up here so we can get food for everyone involved. All are welcome to participate but members get in free.
-If you tie knots in the new jump ropes, we will tie knots in you.
OPEN GYM HOURS:
Mon & Wed: 4:30-6pm
Tues &Thurs: 4:30-6pm
Friday: NONE
Sat-Sun: 10-12
Guys, if you don’t check the main site regularly check out this video that was posted today. Pretty awesome stuff.
http://journal.crossfit.com/2012/05/why-i-succeeded.tpl
Is Dan’s competition going to be recorded/available to view anywhere?
Thanks! Good luck Dan!
They won’t be live casting it but you can go to games.crossfit..com and they will be uploading clips and letting you know event results.
When did the CrossFit class workouts turn into bootcamp workouts? It’s been pretty lame the past few weeks. Any reason?
I don’t remember ever seeing heavy back squats or heavy deadlifts on the Bootcamp workouts and thats what was done this monday and tuesday. I for one think the variation between heavy lifting days and more aerobic workouts like yesterdays has been awesome.
I agree that is benefiical to incorporate body weight workouts into the cycle especially after Monday & Tuesday’s tough workouts. However, 11 of the last 17 classes have been body weight workouts. I guess I just enjoy throwing weights around and enjoy variety.
I also forgot to wish Dan luck on my first post. GOOD LUCK!
I agree with DTS… too much metcon lately, not enough heavy stuff throughout the week. A lot of these metcons are great workouts, but don’t do anything for people who get cardio outside of the gym and want to work on strength and power when they come to CF. More variety, please!
Gents,
We appreciate the feedback. The programming has been bodyweight heavy as of late but there’s a reason behind all of the decisions we make. If you take a look at the pyramid (provided below) that Crossfit uses to explain their hierarchy of physical development, you’ll see that in order to build a solid base for things like weightlifting you first need to have a fair mastery of both metabolic conditioning and bodyweight movements. We thought this month would be a good opportunity to get back to some basic concepts and strengthen the bottom of everyone’s “pyramid”…so to speak. I can think of very few people who consistently smoke everyone in the gym in bodyweight workouts and if you’re one of those folks then i say…cool for you..but can you be even faster than that? Probably. The fact that we’re putting emphasis on certain modalities just gives you an opportunity to work on stuff that you might not realize you suck at. Maybe fixing your rhythm with toes to bar or maybe just getting tougher with burpees because they make you want to die?
If we started doing a cycle where we did strictly heavy lifting, or a cycle where we only do short metcons or long metcons or anything with an emphasis in some field, there will be a group of people who don’t love it. Ask someone that’s 5’3″ how they feel about doing a 2k row and high box jumps. I bet they love air squats though…. But we are by no means trying to make you worse athletes or kill your grace time or make you horrible at life..Quite the opposite. If you continuously work at stuff, you will become better at it. Similarly, if you write on the blog about workouts, you will become better at that also… And I don’t know how to put that into beyondthewhiteboard for everyone to log. I am more than happy to field any additional thoughts or concerns via email.
-T.W.O
justin@crossfithoboken.com
http://1.bp.blogspot.com/_HcL5vFVI7Rk/S70D0QP8XBI/AAAAAAAAAL8/1jJUyeh-5jg/s320/athletic_pyramid.jpg
Justin – Thank you for the explanation. Appreciate it.
Would it be possible in the future to post what the theme of the month/cyle is? I think it would be beneficial for the membership to understand why we are doing what we are doing. Not fully understanding this past month, I skipped some classes that looking back now I should have probably gone to.