TUESDAY 080812
Rest Day Seminar: Kettlebell Swings
Technique, skill practice, optional WOD
Please note that our next Rest Day Seminar on Saturday, August 16th, is on L-Sits, Levers, and Planches and will be taught by our visiting guest lecturer and gymnastics expert, Brian D.
Learning to be your own best defense in a disaster
Robb Wolf on fixing kyphosis
Stacking fitness on dysfunction
"The damn dietitians just want to keep counting calories with not an ounce of interest in describing what they actually observe"
When victory is your duty
Lisa guts it out at Virginia Beach cert. Photo courtesy of recent Level-1 certified CF trainer Dan R. See all of his cert photos here.
Keith took a TON of photos at the Boston O-lifting seminar, including this one.
Also, happy belated birthdays to Gillian and Chris, both of whom celebrated birthdays yesterday. Happy birthday, guys!
It was great to see all of you at the Oly seminar in Boston.
On another note:
http://www.albanycrossfit.com/my_weblog/august-challenge.html
Max reps 75lb OHS for 10 minutes. Get'er done!
happy birthdays
FYI - The form you see in that pic is NOT what we learned at the cert ;) That is a very sad last round of Fran...
I'm in for the OHS Challenge.
happy birthday Gillian and chris
If anyone has the chance, they should definitely get to a Greg and Aimee (Performance Menu) Weightlifting Seminar. Not only are both great trainers, they are entertaining as hell. I can't recommend this enough. I learned more this weekend on the Oly lifts than I have in my 3+ years of crossfitting. I know this isnt an "official" crossfit certification, but it is well worth the money for it. I know there is another one coming up at CF Boston (a great place btw!!!) in March, so try your best to get to it if at all possible.
Its May, not March...
Might be my hypochondria, but I liked the article on kyphosis. Going to stress the ohs more and add the glide kips to my warm up in hoping it'll help with my muscleup.
Happy birthday wishes to Gillian and Chris!
And I'm in for this OHS challenge along with the burpee challenge.
Happy Birthday to all.
Yesterday's wod, in 29:52. it was horrible and long
Happy Birthdays, all!
I can confirm that Lisa kicked some massive Cert @ss this past weekend. She's a force to be reckoned with!!
Barf-O-Rama! 30 minutes after I left the Box and I still can't keep my head up without feeling like I'm going to lose it.
1st Crack at the Albany OHS Challenge:
as many reps of 75#OHS in 10 minutes:
I got 120
THEN:
Yesterdays WOD
10 GHD sit-ups
10 Hip/Back Extensions (I actually did the h/b)
30 Thrusters with 65#
50 pull-ups (hell)
30
30
20 (5, 5, 10)
35
50
50
10
20
35:15
The GHD sit ups were killer!!! Something was happening with my lower back or butt. I couldn't tell where the crampy feeling was coming from but it sucked!
BRUTAL WORKOUT
Love it
Gillian you're a freakin animal. Can't believe you did it in about 15. So strong and fast. Go Girl. HAPPY BDAY!
rest day
5k run
23:14
clocked 1.5 miles at 11:14!!!
it's so on.
Since I skipped my allotment of burpees yesterday, I did the 100 burpee workout today. Took me 9:00 which isn't terrible, but definitely a time to beat at the end of the challenge.
The upside of doing this is that I have a better idea of what's in store once October rolls around...
Ran a 5k: 23m30s
"it was horrible and long"
That's what she said...