112009

"Good character is not formed in a week or a month. It is created little by little, day by day. Protracted and patient effort is needed to develop good character."

-- Heraclitus

What if a few of the words in the above were quote were changed? 

"Good technique is not formed in a week or a month. It is created little by little, day by day. Protracted and patient effort is needed to develop good technique."  Just another case for virtuosity?  Thoughts?

"Valley of the Kings" - Waipio Valley, HI

Warm-up:
Foam Roll
-Lats
-Thoracic
-Glutes

Mobility
-Greatest Stretch x 5 each side
-Inch worm x 10 with a push-up
-15 Push-ups (15 diff positions)
-Moon the sky x 10

Strength/Skill:
Pistols
Assisted HSPU's

MetCon: "Josh"
For time
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

Post your time to comments.

111909

"The recipe for perpetual ignorance is: be satisfied with your opinions and content with your knowledge."

-- Elbert Hubbard

Muscle Beach, Venice, CA.

Warm-up:
Foam Roll
-Thoracic
-Lats
-Glutes

Mobility
-Greatest Stretch
-Lunges
-Duck Walks

Strength/Skill:
Jerk
3-3-3-3-3

MetCon:
3 rounds for time
20 Box Jumps
15 Knee To Elbows
10 DB Thrusters, 30% BW each hand.

Post your jerk load and metcon time to comments.

111809

"Life is something like a trumpet. If you don't put anything
in, you won't get anything out."

-- W.C. Handy

From the shores of Honolulu and Wakiki Beach.

Warm-up:
Foam Roll
-Calves
-Quads
-Thoracic

Mobility
Over/Under the Fence x10 each way
Inchworm x 10 with push-ups
Cossack to reverse Cossack x 10 each way

Skill: Double Unders (8 minutes of practice)

Strength: Back Squat
5-5-5-5-5

Cooldown/Stretch

11/17/2009

You gain strength, courage, and confidence by every experience in which you really stopto look fear in the face. You must do the thing which you think you cannot do.
       - Eleanor Roosevelt

After a grueling Sunday morning run in the rain, Dave Lapidus and Monica Smith cool off with a swim in Houghton's Pond.

11/17/2009

Foam Roll:

Lats

Pecs

Quadriceps

Thoracic 

Warmup: 

Dynamic Warmup

Strength/Skill:

Test Max Ring Dips

WOD:

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Then, Tabata Squats. Post lowest round of squats to comments. 

11/16/2009

"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."

- Steve Prefontaine

11/16/09

Mobility & Dynamic Warmup

Strength/Skill:

Push Press  5-3-2-2-1-1-1

Work up to a new one rep max.

Metabolic Conditioning:

Max effort 500 meter row. Rest for 3 minutes. Repeat for 3 efforts.

Post heaviest load and fastest 500 meter split to comments. 

11/15/09

Who is this disguised farmer squattin' some heavy weight!?

111509

Warm-up:
Foam Roll
-Thoracic
-Lats
-Quads

Mobility
-Lunge twist (pictured)
-Inchworm
-Cossack
-Reverse Cossack

WOD:

"Upside Down Fran"

9-15-21

BB Thrusters (95/65)

Pullups.

Post time to comments. 

11/14/09

To prove he's not your average Pencilneck, Nigel and I compared biceps.  He won by about a half inch! 

If you have a chance to head over to CrossFit New England today you won't regret it! They are hosting a  team competition drawing CrossFitters from all over the Northeast.  Good luck to the teams representing CFB!

Foam Roll:

-IT band

-Glutes

-Calves

-Thoracic

Mobility:

-World's Greatest

-Inch Worm

-Scapular pushups

-Cat/Dog

-lunge twist

WOD:

Dumbbell Tabata

-DB Burpees

-DB Snatch

-DB Push Press

-DB Split Clean

11/13/09

“Moving along the upward spiral requires us to learn, commit, and do on increasingly higher planes. We deceive ourselves if we think that any one of these is sufficient. To keep progressing, we must learn, commit, and do—learn, commit, and do—and learn, commit, and do again.”

~ Steven R. Covey from "The Seven Habits of Highly Effective People"

What have you committed to learning and doing lately?

Foam Roll

Quads, Glutes, Adductors, Thoracic

Mobility

World’s Greatest

High Knees

Butt kicks

Broad jumps

Strength/Skill:

Kettlebell Drills:

                1 Handed Swings

                Catch and Release Drills

                Snatch

 WOD:

 Complete 3 Rounds for time:

                400m Run

                15 Deadlifts (at Bodyweight)

                20 Box Jumps (24”)

11/12/09

“When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure”  ~ Peter Marshall ~

Getting in the best shape of your life is not easy.  Get comfortable being uncomfortable because that is where results happen.

Foam Roll

Quads, Lats, Pec, Gastrocnemius, soleus

Mobility

Cossack

Reverse Cossack

Inchworms

Moon the sky

Sumo squat to hip hike with hands overhead

Strength/Skill:

Parallette Drills

L-Sits

V-Sits

Ball Planche & Ball Planche Push-ups

Straddles

Max L-Sit holds

WOD:

Front Squat 5-5-5-5-5

11/11/2009

WE ARE OPEN NORMAL HOURS TODAY FOR ALL CLASSES.

AFFILIATE CUP INFO--Even though Crossfit HQ has yet to announce the specifics of the event, the 2010 Crossfit Games will include another Affiliate Cup. 

http://games2009.crossfit.com/thegames/announcing-the-2010-crossfit-games.html

CFB wants to send its own team out this year. We suspect the teams will be limited to 6 or less athletes. Therefore participation in preparation for the games does not guarantee a spot on the team. Many factors will be considered, beginning with availability to fly out to and stay at the games in 2010. If you already know you cannot compete but would like to join the team workouts anyway, you are welcome to do so. I would like to schedule the team workouts on the weekends at least twice a month leading up to the games. Beyond that, your commitment will be to continue your training at CFB and focus on any weak areas.

The athletic capabilities  of last year's affiliate cup athletes was phenomenal. It is not a competition secondary to the individual competition, but simply the team version. Proficiency in all Crossfit movements will be necessary--including muscle ups, handstand pushups, and heavy overhead squats. While you do not have to be proficient in every movement now, you should be able to perform the component movements of the more complicated ones. 

Any questions: j.hobart@me.com

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” -- Yuri Vlasov, Soviet Weightlifter

Craig Tallman fashionably squats a boatload of weight!

Warm-up:
Foam Roll
-Quadriceps
-Adductors
-Calves
-Lats

Mobility
-Inchworm
-Over/Under the fence
-Lunge twist

Strength/Skill: Power Snatch from Pos. 1

3-3-3-3-3

WOD: 10x125 meter sprints on the C2 Rower with 30 seconds of rest in between efforts. Post your slowest and fastest split to comments.