If anyone would like to join us at Mr. and Mrs. Tucker’s charity bowling night the flyers are at the gym.  It’s a fun night and we would be helping a great charity.  The Tucker’s look forward to this every year so let’s help out and go Bowling!

Workout:

Part I:
2,000 meter row

Part II:
5 Rounds For Time
15 Back Squats
50 Sit ups

Here’s Shana doing her handstand push ups during yesterday’s wod.  Shana completed 17 rounds yesterday with one mat for the handstand push ups, not bad for a girl who started a year ago and was using a blue band for pull ups!

Workout:

Part I:

Row 20 seconds on 10 seconds off for a total of 10 rounds.
Rest 1 minute
Row 20 seconds on 20 seconds off for a total of 5 rounds.
Rest 1 minute
Row 30 seconds on 30 seconds off for a total of 5 rounds.

Part II:

21-15-9
Barbell bent over rows
Dips

Today was awesome, loved the concentration on the form and full range of motion.  Let’s keep it up, good to see everyone doing everything perfect.

Workout:

I did this one yesterday and it’s an ass kicker on the shouders, but great practice for the handstand push ups.
Amrap in 20 min
5 Handstand push ups
7 Pull ups
10 Air Squats

Were gonna give the yoga class a try, I will be posting the time for the trial class tomorrow.

I need to address an issue.  Building a strong foundation in Crossfit is very important.  The way to go about doing this is to pay close attention to Form and Range of Motion while performing the exercises.  That is what is most important, not the clock or the amount of rounds that you get done during the wod.  Without correct form and full range of motion your time and amount of rounds means nothing.  Don’t be a clock whore!

A breakdown in form will ultimately lead to some sort of injury, it’s not worth injuring yourself for a better time.  Take the Air Squat for example, as simple of a movement as some may think it’s very important that it is done correctly.  Keeping your back straight will assure strengthening of your core.  If you round your back due to exhaustion your core isn’t doing it’s job properly therefore not becoming stronger.  Likewise, if you do not complete the exercise as it is prescribed your not doing the workout.  I don’t know what your doing but it isn’t the workout prescribed.  FULL RANGE OF MOTION IS VERY IMPORTANT. Concentrating on both these issues will assure your success at building a good foundation in Crossfit.  After and only after your form and range of motion are perfect then you can worry about time and completion of rounds.

So for this week I would like to conduct an experiment.  I would like everyone to concentrate on maintaining proper form and executing full range of motion.  Don’t worry about the clock even if your time gets worse from a workout you did previously, I guarantee you will have a much better workout.  So move slower being deliberate about every move you make and let’s see how it turns out.

Workout:

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Over the weekend our own Paul Szyszko competed in a poker tournament in Copenhagen and here’s what happened:
http://www.pokerstarsblog.com/ept/2010/ept-copenhagen-day-4-levels-22-and-23-10-064693.html

I copied Lee’s comment to make sure everyone knows about the paintball this Sunday.

…something about a paintball trip this weekend? Oh yeah! The paintball trip is this weekend! Here’s the info:

Who: CFOBP members and their guests.
What: Paintball Wars!
When: This Sunday, the 21st. Be there by 8:30AM.
Where: High Velocity Paintball Outdoor Complex
426 Mill Rd
Coram, NY 11727
(631) 242-2096
Why: Fun! If you need a reason call it a team building exercise!
How Much? $30 admission includes rental and air. If you have your own gear $25 admission includes air. Paint is $90 for a case of 2000.

FAQ:
Q – Does it hurt when I get hit?
A – Yes, but I’m confident you will live to fight another day.

Q – What if I don’t get hit?
A – You will get hit. More than once.

Q – What’s up with those awesome paintball shirts I see people wearing? Can still I get one?
A – Yes, I still have some for sale. They are $15 each. First come first served.

Q – Is there food at the field?
A – No. You can brown bag your pterodactyl sandwich or they can have pizza delivered to the field.

Q – What should I wear?
A – Moisture wicking layers with comfortable over the ankle sneakers. I highly recommend a change of clothes for the ride home or in case we stop somewhere to eat after.

Q – Is there an open bar?
A – No alcohol is allowed at the field.

Q – How can I avoid lines and paperwork? I just want to play some paintball!
A – Waivers are at the gym. Fill one out ahead of time. I’ll collect them up and turn them in for us.

Q – How do I get there?
A – This is a U-Drive trip. Carpool amongst yourselves or just show up at the field by yourself.

Q – Can I bring my significant other?
A – All are welcome. Nothing could be better for your relationship than shooting 50 caliber balls of paint at each other!

Q – What if we don’t get the group rate?
A – Like John Kerry, I have a plan!

Q – What about the weather? I hear it’s cold and wet outside.
A – Sunday is supposed to be the nicest day this week. The forecast calls for 44 degree temperatures with lots of sun and gentle breezes at our backs.

Those are some of the questions I’ve been fielding. If you think of something else post it up, someone else might have the same question. I’ll do my best to check in and respond throughout the day.

I hope to see you all there!

I am thinking of adding Yoga classes at the gym, some of you have asked me about them and I think Yoga is great for flexibility and balance which would definitely help with our Crossfit Wod’s.  So if you are interested please let me know so we can set something up.

Workout:

Practice each of the exercises for a total of five minutes:
One Legged Squats
Body Blasters
Kipping Body Blasters
Hand Stands/ Handstand Push ups
Hollow Rock
L-Sits

Workout:

50-40-30-20-10
Double Unders

25-20-15-10-5
Hang Squat Cleans 115lb/65lb

The Medal Count:

This is pre Shaun White!

Workout:

Part I:

Hollow Rock
1 min. on 1 min. off for 6 min. total

Part II:

10 Rounds
5 Dead hang pull ups
10 Dips
15 Sit ups

Workout:

Part I:

Row 30 seconds on 30 seconds off for 10 rounds.
The 30 seconds is a full effort as hard as you can.

Part II:

250 One arm Kettlebell swings alternating arms as needed (for time)

So I went Snowboarding for the first time ever this weekend and I thought I would share a short video of myself.

Actually that’s not me in case you haven’t figured it out.  I so suck at it, but it was a great experience and I can’t wait to do it again.  I highly recommend it to anyone who is thinking about trying it.  Your ass really takes a beating so it helps to have  a little extra cushion as I do.  I really have a new found respect for these snowboarders in the Olympics or even anyone that can actually do it without falling every time the board moves.

Workout:

Part I:

100 Goblet Squats For Time

Part II:

“Diane”
21-15-9
Deadlift 225lb/155lb
Handstand Push up

The gym parking lot is very crowded due to a tournament this weekend just so you know parking is not the easiest thing to be had.  So leave yourself some time for parking unless you get real lucky and get a spot close.

Workout:

Part I:
50 Burpees
These are not done For Time but we are going to do them a little differently.

Part II:

For 1 minute do as many 1 Legged Squats as you can
Rest 1 minute
For 1 minute do as many Tuck Jumps as you can (you must start in squat position and grab your legs at the top)
Rest 1 minute
For 1 minute do as many clapping push ups as you can
Rest 1 minute
For 1 minute do as many mountain climbers as you can (four count)
Rest 1 minute
For 1 minute do as many Body Blasters
Rest 1 minute
For 1 minute perform the Hollow Rock