Brent and Kent and outdoor kipping: Phase I. Thanks so much guys!'Fractured Helen'
3 rounds, 2min. rest btw. rounds
Run 400m
21 KB Swings
12 Pullups
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Thursday, July 31, 2008
Tuesday, July 29, 2008
Bennett's 'parting gift' courtesy of Fran. CF Games 2008"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed." --G. Glassman
Agility Ladder, then:
4 stations, 5 min. per. Athlete at station Alpha holds isometrically until athlete at Bravo finishes 10 reps, switch, repeat for 5min, rotate to next station.
I. A) Tuck Sit B) KTE's
2. A) Plank B) Pullups
3. A) L-Sit B) Back Extensions
4. A) Slosh Pipe B) Sumo DL High Pulls
Last evening, the crew endured a surprise 500m Row test. New PR's were the norm. Then they tackled:80 Squats
10 Push Press
60 Squats
20 Push Press
40 Squats
30 Push Press
20 Squats
Monday, July 28, 2008
On Saturday, Bennett, Wes, and Rob attended the Parkour seminar hosted by our friends at Crossfit Portland. 'Traceur' Rafe Kelly from Jogo Gym was our instructor and he was awesome as both teacher and athlete. The day was spent using just about every physical attribute possible. We ran, jumped, and climbed over, under, around, and on top of a variety of obstacles. It was an incredibly demanding workout and the perfect way to express this 'cross-fitness' we work so hard for in the gym. Looking forward to training with Rafe again soon.
Wednesday, July 23, 2008
Tuesday, July 22, 2008
Polly and Dave, happy to have finished the rowing. PR's for both in the deadlift too! Powerful and consistent output from everyone.Deadlift 3 x 5
2000m Row in 4 x 500m intervals. Full recovery between intervals.
Monday, July 21, 2008
Forgot to take pictures as Dave, Wes, and Kent braved 300 reps of the "Filthy Fifty". In lieu of their efforts I submit the above Eva T. Form drills on Push Press, Sumo Deadlift High Pull, and Overhead Squats.
3x10 for time of:
Box Jump
Jumping Pullups
KB Swings
Lunges
KTE's
Push Press
Back Ext.
DB Thrusters
Burpees
Double Unders
Thursday, July 17, 2008
Dave L. likes to wrap up a day of triathlon training with a 'relaxing' dose of Crossfit. Few people could keep pace with Dave.Active Warmup/Snatch progression
Front Squat 5 x 5
2 rounds for time:
500m Row
Push Press x 25
Pullups x 15
Wednesday, July 16, 2008
...and Recover
CF Camas trainer Kent Broadbent after a 350lbs Deadlift! This marks a new PR(personal record) for Kent and is a 35lbs increase over his previous best. Awesome work bro'!
Tuesday, July 15, 2008
The 'e' in Lynne
Bennett getting some love from 'Fran', Crossfit Games 2008.Burgener Warmup/Snatch Progression Warmup
GHD Situp/Back Extensions
Modified "Lynne"
5 rounds of:
Full ROM Pushups on parallettes
Pullups
max. reps each for every round. rest as needed between rounds.
Monday, July 14, 2008
Get Some
CF Camas' resident 'fire-breather' Bennett Smith at the 2008 Crossfit Games. Bennett didn't start Crossfit until Feb. but proved he already belongs among the elite. Shoulder Pre-hab/Joint Mobility/Active Warmup
Handstand Practice
Back Squat 5 x 3
3 rds. for time:
Row x 300m
Knees-to-Elbows x 10
KB Swing x 20
Sunday, July 13, 2008
I'm Not Worthy
Finally meeting Nicki Violetti and Robb Wolf after years of learning and inspiration online. They are true innovators in the realm of health and fitness and I was excited to see them at the Crossfit Portland Olympic Lifting Seminar. Make an effort to train at their gym, Crossfit NorCal in Chico, CA. Check out Robb's Blog also for some mindbending insights.
Thursday, July 10, 2008
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