New Website! Strength2endure.com

This blog will remain a constant staple of Archived posts, now the newer posts will be located here:

Strength 2 Endure
Come on by and look around.

I will on occasion be updating this with some of the posts from the other site and use it as a repository of sorts.

Hope to see you all there.

080209

Technique Work:

Burgener Warmup

Muscle Ups

Welcoming new faces weekly is always appreciated and the performances just keep surprising not only myself but the performer.

Break down of each technique in the Burgener warm-up was well worth it. We had some issues with shoulder tightness and body un-awareness. Progressive instruction from one move onto the next that progressed from PVC usage to BB usage.

What has improved in many of the performers/practitioners today was that each and everyone of them perfomed the over head squats x 6 with BB. Good job to all. I was pleasantly surprised that my daughter at 16 was able to perform over head squats with a junior bar weight. Everyone has work to do, and they performed really well.

When it was time for the muscle ups, we had a little nervous stares around the group so we started with seated ring rows using only the false grip to emphasize the tension required to maintain a strict pull through the lats that they are not used to. I demonstrated the hold, row in both seated and extended (plank) positions for all to practice. We all took turns rowing and pulling. Once the formalities of the false grip was past us, we progressed with more intense rowing and pulling by increasing the height of the rings from hip height, to mid-chest, to shoulders and then to full extension.

Congratulations are in order also. Larry, once again floored us with the muscle ups! He was able to not only learn the details, and successfully accomplish 2 ring muscle ups today! Way to Go! Man, this guys is like a computer program. You program the good stuff and the good stuff comes out.

We will have to take a video camera and take some shots of the group working out in this environment. Success is just coming out of the seams with this little group of ours and we’re just happy about little jumps as we are as a whole lot of jumps.

Keep up the great work, I’ve left everyone with homework! LOL.

I even left Larry an extra set of rings to work with this week so he can polish up his MU’s.

080208

WOD

5 Rounds for time:

• mb toss (20# x 5)
• db lunges (20#; single leg)

Toss medicine ball under-handed as far as you can x 5 tosses.

Run back and pick up single db and lunge walk to ball.

Place db down and toss ball back to db #2.

Pick up db and lunge walk to db #1 and farmer walk both back to ball.

That is set 1 of 5.

*Jean: 25:45

——————————————————————————————–

Helen part deux.

3 rounds for time:

• 400m run
• 21 kb swings (1.5pood)
• 12 pull-ups

Mary and Michael performed Helen today.

Actual:

1. 400m run
2. 21 db swing (*Mary -25#; Michael -35#)
3. 12 pul-ups (*Mary - Lift assist @ 100#; Michael - Jumping pull-ups, lift assist @ 80#)

Time:

Mary: 29:53

Michael: 32:35

———————————————————————————————

WOD:

3 Rounds for time

• kb swings (20kg)

• parallette push-ups

Hank : 17:05

Great job by all. Stay hydrated, stretched and minimize that caffeine intake! Boy these whippersnappers!

—————-
Now playing: Tony Bennett - Smile
via FoxyTunes

080206

WOD

Helen

Three rounds for time.

• Run 400m
• 21 kb swings (1.5 pood/24kg)
• 12 Pull-ups

Jean:

Actual:

400m run

21 db swings (35#)

12 jumping pull-ups

Time: 21:13.75

Rajeev:

Actual:

400m Run

21 db swing (45#)

12 Jumping pull-ups

Time: 33:50

Jean PR’d this morning! Had a strict dead hang pull-up. She was on FIRE!!!

Congrat’s Jean. Hope to see you on our Saturday workouts. The Crew would love to see you there also.

Rajeev needs to find his hips!

CrossFit not for you?

What is it that you perceive about CF?

Too contradictory to your Bodybuilding routine?

Too lazy to try?

Too hard to begin?

Too hard to finish?

Too ……..?

Enough Excuses! Get out there and be part of the Revolution!

Need proof that CF is for everyone?

Well then check this out:

Enough said.

08Feb02

WOD:

21-15-9

• Row - Calories

• SDHP - 45#

• Pull-ups

• Ring Push-ups

For time.

Team 1:

Jamie (18), Pam, Nicole (16), Anthony 30:54

Team 2: (*Father Son team)

Alec (10)*Mod WOD (Row: 10, 8, 6: graviton pulls, ring push-ups, aluminum bar sdhp), Larry (dad) 31:54

Team 3:

Paul, Brett 33:33

Today was a great day for us. Three teams, a mother, daughter and father team with my daughter in it. Father and son team, and two great friends all came together to finish their official indoor workout with the city’s finest!

The workout for the day was broken down, piece by piece post our CFWU x1. We practiced all of the exercises and modifications for each. We then had everyone practice a kip to bridge exercise on the floor prior to practicing it on the bars. Jumping pull-ups were explained, performed by me and had each person practice it with critique and correction.

SDHP - BB weight was 45#, aluminum bar was pvc weight. sumo position and tight mid-section was overly emphasized.

Ring Push-ups - thoroughly explained, demonstrated and practiced. Corrections and modifications were performed and explained. Kipping to be used on the push-up when fatigues was explained.

Alec, our youngest member learned all of this wonderful stuff on his first day with us. He picked up on the corrections and cues really fast along with Jamie whom her parents were able to bring along to get in some serious CF work.

We had some great performances today!

Larry, who just last week was able to get one kipping pull-up last week has PR’d today with a total of ‘9′ Kipping pull-ups! Great job.

Brett, first timer today with CF and what can I tell you? This guy is going to be a beast! Great work capacity, and focus. Willing to adapt and over come! You can see his determination.

Paul! Great job, now this guy is gunning for some PR’s on the C2 rower so stay tuned. Great work capacity, and technique is ever improving. Great job.

Pam, wow. She drove, and drove and drove even past her perceived level of fatigue and drove some more.

Jamie, CF first timer and man did she catch on quick. What’s in the water that everyone caught on? Hmm, have to see if they don’t have a memory chip installed. Great work, she managed to crank out some serious push-ups and pull-ups today along side her mom! Neck and neck with the other teams, she was pulling ahead of her father on the pull-ups! You should have been there.

Anthony, our resident BEAST! Great job, getting those kipping pull-ups working today. Push-ups on those rings have greatly improved. Thanks for your help even through your workout, you had the presence of mind to help those after you on their technique while I was helping others. Thanks buddy.

Nicole! My eldest daughter joined in on the fiasco! LOL. She looked at me with those eyes, only a daughter knows how to look at her dad with a message that was loud and clear: “Dad, we’re gonna have to talk after this”!

Great job to all, jumping pull-ups were the staple for most in the last round. Greatly improved techniques and all were cheering and hollering for each other! Team work.

Can’t wait for the next meet-up.

Thank you for the Host facility and we’ll keep bringing the PAIN! They provided the place, we’ll provide the knowledge and fun.

—————-
Now playing: Tyler Bates - Remember Us
via FoxyTunes

08Jan26

WOD:

For time:

50-40-30-20-10

Wall Ball

Ring Push-ups

Pull-ups

Air Squats

Have a great Saturday.

Spent quality time this morning working on from and technique with our cities finest in their environment. Really enjoy teaching the moves to someone and having them catch on through some dilligence and hard work. Will follow up this technique class further and have more jump into to pool of Kool-aid drinkers.

The line is cast. Now the bobber is going to bounce and I’m gonna hook you.

We also had our first Kipping pull-up today! Congrat’s Lem!

Now playing: Michael Giacchino - Eder Damvia FoxyTunes