Incline Bench press 5, 5, 5, 5, 5

Push-up
Pull up
10
1
9
2
8
3
all the way to…
3
8
2
9
1
10

Recommended reading:

Statinators spill the beans by Dr. Eades. You’ll discover “we’ve learned that we have here a randomized, double-blind, placebo-controlled study showing that statins reduce LDL but don’t stop the progression of atherosclerosis, which, after all, is why we would take them.”

Gun Control and the Second Amendment Kevin R.C. Gutzman J.D., Ph.D.

New Views of the Constitution of the United States by  JOHN TAYLOR of Caroline. Probably the best Jeffersonian overview of the Constitution.

“Pat”

3 rounds for time of:
Run 400 meters
40 kettlebell swings (1.5/1pood)
40 mountain climbers

Recommended reading:

Patrick Daniel Tillman

Today would have been Pat Tillman’s 33rd birthday.

Remembering Pat Tillman

Since there has been so much made over his life, football career, service in the Army’s 2nd Ranger Batt, and subsequent cover-up of his death we all should take a moment to reflect on the true cost of war in dollars and lives.

Here is his mother’s book and the latest telling of Pat’s story and horrible death.

You should read the testimony his brother Kevin gave before congress. There is also a youtube video of it here. Also read his this scathing denunciation of…many things and people.

Other stories and information about Pat:

The Pat Tillman Foundation

Pat’s Run

US hero Pat Tillman thought Iraq war was ‘imperial folly’

Who Killed Pat Tillman?

Was Tillman Murdered? AP Gets New Documents

Congress investigating Tillman death; Lawmakers question Army’s information lockdown

Was Pat Tillman Murdered?

An eerie song from 1965 by Donovan The War Drags On

Push Press 1, 1, 1, 1, 1, 1, 1

Recommended reading:

 

Remember Remember

Let us remember Guy Fawkes day with a smile.

God forbid we should ever be twenty years without such a rebellion.
The people cannot be all, and always, well informed. The part which is
wrong will be discontented, in proportion to the importance of the facts
they misconceive. If they remain quiet under such misconceptions,
it is lethargy, the forerunner of death to the public liberty. …
And what country can preserve its liberties, if its rulers are not
warned from time to time, that this people preserve the spirit of
resistance? Let them take arms. The remedy is to set them right as
to the facts, pardon and pacify them. What signify a few lives lost
in a century or two? The tree of liberty must be refreshed from
time to time, with the blood of patriots and tyrants. – Thomas Jefferson

Most heart attack patients’ cholesterol levels did not indicate cardiac risk

Are you up for the challenge?

Stuffed Baked Pumpkin

• 1 medium Japanese pumpkin
• 2/3 cup vegetable stock
• 2 garlic cloves, finely chopped
• 1 red onion, diced
• 2tbs rosemary leaves, chopped
• 1tbs olive oil
• ½ cup quinoa
• ½ cup black olives, seeded and chopped
• 2/3 cup shelled pistachio nuts
• ½ tsp ground cinnamon
• ½ tsp ground nutmeg
• Chopped parsley to serve

Pre-heat oven to 400 degrees, use a convection oven if you can.

Cut the lid off the pumpkin and scoop out the seeds with a spoon. Make the hollow where the seeds were bigger by scooping out more pumpkin flesh.

Chop pumpkin flesh that was scooped out of the pumpkin and add to a frying pan on medium heat along with garlic, onion, rosemary and oil. Cook for 10 min or until pumpkin has softened.

Meanwhile, boil quinoa in stock for 4 min (Quinoa will be only half cooked at this stage to avoid over cooking later).

Combine together quinoa with cinnamon, nutmeg, olives, pistachio nuts and pumpkin mix. Place into pumpkin hollow and cover with pumpkin lid.

Wrap the pumpkin up in aluminum foil and bake in the oven for 60-80 minutes or until pumpkin and quinoa have cooked through.

Cut into slices to serve and sprinkle with freshly chopped parsley

Hang Power Cleans

3 x 5, 3 x 3 with 30 seconds rest in between each set.

We will work on form and technique. Those who cannot do cleans with weight will do only bar weight. The rep scheme will be multiply each number of reps x 3 thus you all will be doing 72 reps total.

Video of the HPC below. And if you missed the post from Tuesday be sure to review before we meet.

Recommended reading:

Paleo-Brands Conference review

Push-ups on the minute

Start with contra-lateral  for the first 6 rounds, t push-ups for the next 6, triceps push-ups for the next 6 and then standard push-ups for the duration.

Recommended reading:

DIET TIPS TO AID RECOVERY

Obama vs. the Lobbyists (?!)

Today’s warm-up will include practice of the clean.

The Clean
The clean begins with a grip that is a little wider than shoulder width; this is mainly dependent upon the lifters body. The pull begins which almost mimics a deadlift, but it is not technically a deadlift. The barbell will proceed vertically remaining as close to the body as possible. With the bar traveling up the legs until it reaches about mid thigh, this is again mainly dependent on the size of the lifter, and at mid thigh the lifter will extend his body (fully opening the hip & shrugging with the traps) propelling the barbell upwards. As the bar is moving upwards the lifter will pull themselves under the barbell and whip the elbows around until the upper-arms are as close to parallel to the floor as possible. The lifter will receive the bar in the front squat position and then  stand up with the barbell. That completes the clean portion of the lift. Remember, the bar path is vertical, pull yourself under the bar, land in the front squat and then drive the elbows up and stand with the weight.

Here is Coach Glassman covering the medicine ball clean. All of these fundamentals transfer to doing the clean with a barbell, loaded or unloaded.

Weighted pull-ups

3 x 3

4 x 1

For those who can’t do pull-ups do 5 times the RX’ed amount either with jumping pull-ups or band pull-ups.

Recommended reading:

Are We Meat Eaters or Vegetarians

“Sibel Edmonds, former contract-FBI translator/whistleblower and ‘most gagged person in U.S. history’ has finally told all – to Antiwar.com’s Philip Giraldi. It’s all in the cover story for November’s issue of The American Conservative magazine, ‘Who’s Afraid of Sibel Edmonds?’ which hits the stands on Tuesday.” via The Stress Blog

The 545 People Responsible for All of America’s Woes by Charley Reese

WOD 092109

Squats on the minute
- Using a 45 pound bar complete 1 squat the first minute, 2 squats the second, 3 the third… continue in this manner until you can no longer complete the requisite number of squats within the one minute interval.
- For an added ass kicker, do overhead squats for the first 12 minutes (rounds), front squats for rounds 13 – 24, and back squats for the remainder.

Recommended reading:

Who needs a coach anyway?

I meet all kinds of people. Olympic and power lifters, the gym rat from globo gym, soccer moms, high school athletes and your average joe from average joes gym.

Of all of them though the worst type of person is one who is convinced they know what they are doing, have convinced themselves what they are doing is right and have taught themselves all kinds of very bad habits. What’s more, they often don’t think they have bad habits even when shown they have these bad habits.

There are some folks at the gym where I train who look like they are going to do serious damage to their backs every single time they do a deadlift. Happily this past weekend I met a fellow CrossFitter who trains at his own home. Initially the conversation started off very well, as do most conversations between fellow CrossFitters. I was happy to hear that he thought it was silly that, “Some people only care about putting up big numbers and how fast their times are…technique be damned. As CrossFitters we cant have that. That’s what gives CrossFit a bad name.” He went on to say a few more promising things. Well, sadly enough when it came time for this gentleman to work the Olympic lift portion of his wod…the wheels completely came off. This guy went to practice a lift it seemed he never had any coaching doing. He was practicing a clean and much to my chagrin had no intention of doing a clean just a hang power clean. He really wasn’t even sure of the difference(s). His set up was poor, never would come to full hip extension, arms were full of slack on his pull, was not even doing the shrug, wasn’t sure where he should receive the bar nor did he seem to be familiar with what it means to get your elbows around the bar.

Worse still is that one day a fellow CrossFitter, whose standards and athletic ability are very high and in the 80th percentile working toward perfection of technique, was training on their own at the gym this same guy happened to come in and be doing the same WOD. It was a day Cindy. For the uninitiated Cindy is as many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups and 15 squats. At the end of the workout the guy was being kinda hard on himself for not getting as many rounds as he usually does. Well…as soon as they workout was over the laughter began. I was told the guy was doing half push-ups and half squats.

Our primary charter as Professional CrossFit coaches is Mechanics, Consistency and Intensity. Only when you can perform the mechanics of the movements consistently then, and only then, can you add in intensity.

As CrossFitters…all of our standards are high. Our exercise standards and expectations are covered during our four week CrossFit Blast Off! Our Blast Off! course is designed to teach all nine fundamental CrossFit movements and other supplemental exercises. And successful passage through this class is the only way to gain entry into the regular classes.

So whether it’s CrossFit, Olympic lifting or mastering the martial arts it is of the utmost importance to have not only a coach but an experienced coach. Otherwise you’re just at home watching videos and basically doing a correspondence course. It’s like being 114-0 in all your MMA fights…on your Play Station 3. Like Coach Glassman said so long ago discussing how many folks hide poor form with more weight and/or speed, “Don’t paint a dirty car.”

“Annie”

Double-unders and sit-ups

50, 40 30, 20, 10

Recommended reading:

“I was on the side of righteousness, and like any fundamentalist, I could only stay there by avoiding information.”

Are we meat eaters or vegetarians? Part I by Michael Eades, M.D.

and…

Ladies of the LFL

New underwear league under debate

]]> http://crossfit1776.wordpress.com/2009/09/14/september-15-2009/feed/ 0 The Scholar Warrior Untitled http://crossfit1776.wordpress.com/2009/05/25/monday-may-25th/ http://crossfit1776.wordpress.com/2009/05/25/monday-may-25th/#comments Mon, 25 May 2009 14:55:34 +0000 Matt Shannon http://crossfit1776.wordpress.com/?p=134 ]]> WOD 052509

Back Squat – 3 x 5 — working for max strength and perfect form

5 x 225

5 x 245

5 x 275

Metcon:

12, 9 and 6 reps 3 rounds for time: 5:00 flat — wow that was tough!

135# thruster

Chest to bar pullups

= = = = = = = = = = = =

Recommended reading:

Muscle Damage and Soreness

Carbohydrate Feeding State

= = = = = = = = = = = =

… so long as the people do not care to exercise their freedom, those who wish to tyrannize will do so; for tyrants are active and ardent, and will devote themselves in the name of any number of gods, religious and otherwise, to put shackles upon sleeping men.
~Voltaire

“I see,… and with the deepest affliction, the rapid strides with which the federal branch of our government is advancing towards the usurpation of all the rights reserved to the States, and the consolidation in itself of all powers, foreign and domestic; and that, too, by constructions which, if legitimate, leave no limits to their power… It is but too evident that the three ruling branches of [the Federal government] are in combination to strip their colleagues, the State authorities, of the powers reserved by them, and to exercise themselves all functions foreign and domestic.”

~ Thomas Jefferson to William Branch Giles, 1825. The Writings of Thomas Jefferson, (Memorial Edition) Lipscomb and Bergh, editors, ME 16:146

CrossFit has finally arrived in the Colonial Capital!

Suggested listening and reading:

Jim Roger on investments and where to live

Austrian Recipe vs. Keynesian Fantasy by Mark Thornton

Scott Horton interviews  David Bromwich.

Bromwich, a professor of literature at Yale University, discusses Edmund Burke’s warnings on excessive concentrations of power, misleading coverage of the Obama/Netanyahu conference in which the New York Times exaggerated Obama’s hawkishness on Iran and the administration’s position on a Palestinian state.