2/1/10

Go Barefoot, you’ll like it! http://www.vibramfivefingers.com/ (We currently have no affiliation with VFF, we just like the concept) “Angie” Complete for time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats Affiliate Team WOD – Rest 10 Minutes – 2K Row for time Post times for both wod’s

1/31/10 – Rest Day!

Great Thread from Crossfit Invictus on using the Foam Roller and/or Lacrosse Ball www.crossfitinvictus.com/ blog/tag/how-we-roll/ Rest Day Open Training 2 – 5 pm Affiliate Team Training Rest Day!

Paleo Challengers Week 2!

Hey guys! Good results so far for the first week of the Paleo Challenge! Team “COOK” (Has no official name yet) is taking the LEAD this week with an average of 85 points!! Good job keep it up guys!! We are so proud of the Team “Sugarless Sugars”  that is taking the initiative to go out [...]

Saturday run postponed

Looks like the snow arrived. We will go ahead and move to plan C, and postpone the training run to Sunday at 230. We evaluated it and felt the snow, temperature, and driving conditions are just too dangerous. But that doesn’t mean I didn’t try to think of every possibility that could get us out [...]

WOD 1/30/10

“Fight Gone Superbad” In this workout you move from each of five stations after 3 minutes. You rest 1 minute between stations.  The stations are: Wall-ball: 12/20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 55/75 pounds (Reps) Box Jump: 18/24″ box (Reps) Push-press: 55/75 pounds (Reps) Row: calories (Calories) On call of “rotate,” the [...]

Saturday Training Run

Saturday Group Run Plan A: When: Saturday, January 30th Time:    0845 Meet, 0900 Run Where: Crossfit Maximus in Hamburg             859-327-3677             1850 Bryant Road             Lexington, KY 40509 Route: To see the map go to:  http://crossfitmaximus.com/category/halfmarathontraining/ There are two routes this week:  Beginners: This week intermediates are running a 5km Time Trial.  [...]

WOD 1/29/10

We’ve all been there.  That voice inside your head screams at you to stop!  Negative thoughts creep in, “you’re only in round 2, you still have 3 more to go.”  There is the option of quitting, for Crossfitters there is NO option.  Pace a little, take another brake, but never quit.  If you are not [...]

WOD 1/28/10

Back Squat 3 – 3 – 3 sets Across Sets Across – use the same weight for all 3 sets + 3 Rounds for time: 400m Run 21 KB Thrusters 12 Pull-ups Affiliate Team Rest Day TAKE IT!

What should I do before I run?

Tomorrow (Thursday, 1-28-10) at 7:00 pm, Lexington Clinic Orthopedic Sports Medicine, will be putting on a “What Should I Do Before a Run” presentation at Crossfit Maximus.  If you are involved with running team, or you are just interested, please attend! Email Steve Cobb  or Varinka Barbini if you have questions about the meeting.  See [...]

WOD 1/27/10

Seth with Olympic Lifting Coach Mike Burgener Press 5 – 5 – 5 – 5 – 5, post 5RM Then…… 4 x 400m Row Rest 2 Minutes between efforts Post Total Time for all 4 Rows Affiliate Training WOD + Pull-ups (3 strict/6 chest to bar/9 kipping)  x 5, rest 3 min. b/t “Training for [...]

WOD 1/26/10

“What do you guys do for Abs?” We get this question A LOT!  The answer is EVERYTHING!  The Functional Movements that we use in Crossfit Programming cause you to generate forces from Core to Extremity.  That means in Back Squats you are using all your major trunk muscles, this includes your lower back and precious [...]

Paleo in the New York Times!

The New Cavemen and the City By JOSEPH GOLDSTEIN Published: January 8, 2010 LIKE many New York bachelors, John Durant tries to keep his apartment presentable — just in case he should ever bring home a future Mrs. Durant. He shares the fifth-floor walk-up with three of his buddies, but the place is tidy and [...]

WOD 1/25/10

In the midst of trying to maintain consciousness during the affiliate WOD on Saturday I noticed that Kellie Hornback was doing modified burpees and squat snatches. She was doing both exercises with her right arm completely immobilized in a sling. Both modifications were cumbersome and difficult but Kellie never missed a beat. It was very [...]

Great run, more to come

This Saturday’s group run had a great turnout and everyone seemed to be hitting their groove. With two routes for the two groups of runners, and heavy fog, at first we just wanted to find everyone. But after a few minutes warming up it was clear everyone was ready to run, and it was good to [...]

1/24/10 – Rest Day!

Rest Day! Open Training 2 – 5 pm Affiliate Team Training: A.  1 Mile Run @ 75% effort B.  Foam Roll, or use a Lacrosse ball for trigger point work C.  If you are going to the gym anyway: Pick 2 of your “Goat’s” (your worst/least favorite exercises) and combine them in some fashion for [...]

1/23/10

For time: 35 KB Swings / 5 Burpees 30 KB Swings / 10 Burpees 25 KB Swings / 15 Burpees 20 KB Swings / 20 Burpees 15 KB Swings / 25 Burpees 10 KB Swings / 30 Burpees 5 KB Swings / 35 Burpees Affiliate Team Training Teams of 2: Complete 150 Hang Squat Snatches [...]

Saturday Training Run

Saturday Group Run: When: Saturday, January 23rd Time:    0845 Meet, 0900 Run Where: Crossfit Maximus in Hamburg             859-327-3677             1850 Bryant Road             Lexington, KY 40509 There are two routes: Beginners: Beginners will be doing the usual group run.  The route will be the same as last week. Turn around when you [...]

WOD 1/22/10

WOD 3 Rounds for time: 50m Walking Lunges 100m Broad Jumps 200m Run How to PROPERLY use the Box Squat VS How NOT to use the Box Squat I’m just going to hit a few points on the Box Squat The Box Squat is a very useful tool to build the hips, glutes, and hamstrings. [...]

WOD 1/21/10

“Dual Con” AMRAP in 15 Minutes: 250m Row 10 DL Rest 5 Minutes AMRAP in 15 Minutes: 15 Push-Presses 7 Pull-ups (chest to bar) Affiliate Team Training Scheduled Rest Day Foam roll, self-myofascial release, active recovery, light row, sled pushes, stretching, work on weaknesses, etc. Athletic Footwear and Running Injuries The Smarter our footwear gets, [...]

1/20/10

Warm-up 3 rounds for time: 10 Groiners (mountain climbers with big ROM) 10 GHD Back Ext. 5 Push-ups, with 3 sec. pause at the bottom Clean & Jerk, find 1RM 1 – 1 – 1 – 1 – 1 – 1 – 1, reps “Cash out” 25 GHD Sit-ups 10 HSPU’s 25 GHD Back Ext. [...]

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