For time:
50 Situps
50 Double Unders
50 Situps
Walking Lunges, 50 Steps
50 Situps
50 Burpees
50 Situps
Post time to comments.
Sub double unders with tuck jumps 1 for 1.
Tuesday, June 17
Gordo's House of Pain
Complete as many rounds as you can in 20 minutes of:
12 medicine ball cleans
12 kettlebell swings
12 box jumps
12 pullups
Post total rounds to comments plus left overs.
Complete as many rounds as you can in 20 minutes of:
12 medicine ball cleans
12 kettlebell swings
12 box jumps
12 pullups
Post total rounds to comments plus left overs.
Monday, June 16
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Ok form is the key everyone watch yourself in the mirror and check out the main crossfit site for the instructional videos for any questions. I will be going over them myself tonight and right before we meet at 7pm at the gym. See you all there
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.
Post loads to comments.
Ok form is the key everyone watch yourself in the mirror and check out the main crossfit site for the instructional videos for any questions. I will be going over them myself tonight and right before we meet at 7pm at the gym. See you all there
Saturday, June 14
Ok we will be working out with Iron Airmen at 0900 at the gym we will be doing a work out then helping will with the Iron Airmen.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Here are some 'unfortunate truths' from Coach Mark Rippetoe for you to consider:
• Your muscles cannot get “longer” without some rather radical orthopedic surgery.
• Muscles don’t get leaner—you do.
• There is no such thing as “firming and toning.” There is only stronger and weaker.
• The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.
• Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
• Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and de-conditioned) and have found another excuse to continue life sitting on their butts.
• Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
• You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion."
~Mark Rippetoe
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Here are some 'unfortunate truths' from Coach Mark Rippetoe for you to consider:
• Your muscles cannot get “longer” without some rather radical orthopedic surgery.
• Muscles don’t get leaner—you do.
• There is no such thing as “firming and toning.” There is only stronger and weaker.
• The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them.
• Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program.
• Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and de-conditioned) and have found another excuse to continue life sitting on their butts.
• Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time.
• You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion."
~Mark Rippetoe
Friday, June 13
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments
For scalability cut the round down to 8, 6, 4, or 2 if you need to to complete the workout. If you do not have rings or can not do ring dips substitute 4 bar dips for every one ring dip. See you all there.
10 Pull-ups
10 Ring dips
Post time to comments
For scalability cut the round down to 8, 6, 4, or 2 if you need to to complete the workout. If you do not have rings or can not do ring dips substitute 4 bar dips for every one ring dip. See you all there.
Thursday, June 12
Rest Day
All right everyone good job the last couple of weeks now that neils taken off we lost the "Don" of our community. But i have no worries that we will keep this Mafia going and keep doing what we set out to do which is attain "Elite Fitness". Good job again....heres to drinking the kool aid.
Also we have a sister site here at osan called Iron Airmen http://theironairman.blogspot.com/ this is a program started by Will Shin to enhance the general fitness of the USAF. We work closely with Shin at every opportunity and welcome any of the members of Iron Airmen to come out to the Gym at 7pm Mon-Fri to work with us.
All right everyone good job the last couple of weeks now that neils taken off we lost the "Don" of our community. But i have no worries that we will keep this Mafia going and keep doing what we set out to do which is attain "Elite Fitness". Good job again....heres to drinking the kool aid.
Also we have a sister site here at osan called Iron Airmen http://theironairman.blogspot.com/ this is a program started by Will Shin to enhance the general fitness of the USAF. We work closely with Shin at every opportunity and welcome any of the members of Iron Airmen to come out to the Gym at 7pm Mon-Fri to work with us.
Wensday, June 11
"Griff"For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
Post time to comments.
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: "Sergeant Travis Griffin Family Fund" Wright-Patt Credit Union Building 1224 WPAFB, OH 45433
Tuesday, June 10
This is Neil's last full day in Korea!!!!
Run 5k (3.1 mi)
Post time to comments
Hand Health
Christopher Filkens
Regular ring use will result in callus formation on palms and fingers. Occasionally rips will occur at the point where a callused part of your hand meets uncallused skin.
This line between the two types of skin is the weakest and can be mitigated by using a file to shave off the callus so it is not quite so deep. I use a file on my palms almost every day. Just a few minutes shaving down the lumps will help your calluses to spread out rather than get deeper.
Use as much climber's chalk as possible. It is quite common to see someone put chalk on their hands only to clap their hands together afterwards. More chalk is better, less chalk - not so much.
A new product -- Tite-Grip -- eliminates the need for messy chalk. Developed by professional golfer Joe Ginger to help his students hold a golf club securely, it has become popular with other sports enthusiasts and is a boon to ring swingers. It is a hand cream that was formulated to stop hands from perspiring and keeps them dry for 4–6 hours.
Grips are important for changing several things about the way you relate to the rings and your hand health but they are not necessary and many top swingers do not use them.
When you rip a callus, follow these instructions to heal your wound quickly:
1. Put chalk in the wound to stanch the bleeding and to keep it clean until you get home.
2. Take a small pair of scissors and carefully cut off the flap or flaps of skin pulled off in the rip. This is important because if you leave flaps of skin you'll find yourself catching them on something and causing the rip to get larger. These types of after the fact rips tend to be much more painful. When you are swinging and rip your nerves are actively preventing some of the pain signals from getting to your brain. But when you are not swinging and just going about your life there will be no blockage of the nerve cells and you'll feel the pain a lot more acutely.
3. After you have cut away the skin flaps you should put your hand with the rip into salt water or simply pack salt into the rip. Warning: this is extremely painful and you should be prepared to grit your teeth and bear the pain. I personally use a very salt saturated mixture of warm water and keep my rip exposed to it for several minutes until the pain has begun to ebb. I have known others who swore by simply packing dry salt into the wound but it has not appealed to me as much as a salt and warm water mixture. The reason why this is so important is that the salt will dessicate the surface of the rip and cause it to close up and seal much faster than any other method for healing. The sooner you can close the skin to outside water, grime, etc the faster it will heal. In my experiments over the years my skin will heal almost twice as fast when I apply the salt mixture as opposed to not.
4. After you have applied the salt mixture and the pain has begun to ebb you can wash the rip with cold clean water. This will also hurt so be prepared.
5. Dry the rip with a clean towel. Keep it exposed to the air until it dries.
6. After the rip has dried if you feel the need you can bandage it or wrap it in some fashion to keep it clean. You should never do so though until it has completely dried and shows no evidence of seeping. Sometimes the salt will properly dessicate the wound and there will be no seepage at all after following the steps above. Other times the rip needs to stay exposed to the air for a few hours before you wrap it. If you wrap the rip prematurely it will not seal properly within the bandage and you will lose the benefit of the salting.
Run 5k (3.1 mi)
Post time to comments
Hand Health
Christopher Filkens
Regular ring use will result in callus formation on palms and fingers. Occasionally rips will occur at the point where a callused part of your hand meets uncallused skin.
This line between the two types of skin is the weakest and can be mitigated by using a file to shave off the callus so it is not quite so deep. I use a file on my palms almost every day. Just a few minutes shaving down the lumps will help your calluses to spread out rather than get deeper.
Use as much climber's chalk as possible. It is quite common to see someone put chalk on their hands only to clap their hands together afterwards. More chalk is better, less chalk - not so much.
A new product -- Tite-Grip -- eliminates the need for messy chalk. Developed by professional golfer Joe Ginger to help his students hold a golf club securely, it has become popular with other sports enthusiasts and is a boon to ring swingers. It is a hand cream that was formulated to stop hands from perspiring and keeps them dry for 4–6 hours.
Grips are important for changing several things about the way you relate to the rings and your hand health but they are not necessary and many top swingers do not use them.
When you rip a callus, follow these instructions to heal your wound quickly:
1. Put chalk in the wound to stanch the bleeding and to keep it clean until you get home.
2. Take a small pair of scissors and carefully cut off the flap or flaps of skin pulled off in the rip. This is important because if you leave flaps of skin you'll find yourself catching them on something and causing the rip to get larger. These types of after the fact rips tend to be much more painful. When you are swinging and rip your nerves are actively preventing some of the pain signals from getting to your brain. But when you are not swinging and just going about your life there will be no blockage of the nerve cells and you'll feel the pain a lot more acutely.
3. After you have cut away the skin flaps you should put your hand with the rip into salt water or simply pack salt into the rip. Warning: this is extremely painful and you should be prepared to grit your teeth and bear the pain. I personally use a very salt saturated mixture of warm water and keep my rip exposed to it for several minutes until the pain has begun to ebb. I have known others who swore by simply packing dry salt into the wound but it has not appealed to me as much as a salt and warm water mixture. The reason why this is so important is that the salt will dessicate the surface of the rip and cause it to close up and seal much faster than any other method for healing. The sooner you can close the skin to outside water, grime, etc the faster it will heal. In my experiments over the years my skin will heal almost twice as fast when I apply the salt mixture as opposed to not.
4. After you have applied the salt mixture and the pain has begun to ebb you can wash the rip with cold clean water. This will also hurt so be prepared.
5. Dry the rip with a clean towel. Keep it exposed to the air until it dries.
6. After the rip has dried if you feel the need you can bandage it or wrap it in some fashion to keep it clean. You should never do so though until it has completely dried and shows no evidence of seeping. Sometimes the salt will properly dessicate the wound and there will be no seepage at all after following the steps above. Other times the rip needs to stay exposed to the air for a few hours before you wrap it. If you wrap the rip prematurely it will not seal properly within the bandage and you will lose the benefit of the salting.
Sunday Evening
We'll be getting together at 1700 in the dayroom of bldg 746. Just pizza & drinks. BYOB or water if you don't want Dr Pepper. Nothing special. I just want one last chance to relax with everyone before I head out Wednesday.
Sunday, June 8
"Cindy"
Complete as many rounds as you can in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
Post rounds to comments
MORE TO COME ON THE SUNDAY GET-TOGETHER! CHECK BACK
Complete as many rounds as you can in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
Post rounds to comments
MORE TO COME ON THE SUNDAY GET-TOGETHER! CHECK BACK
Thursday, June 5
Rest Day
If you're feeling froggy, work on light weight technique for Overhead Squat. Work on flexibility and full range of motion within your limits.
If you're feeling froggy, work on light weight technique for Overhead Squat. Work on flexibility and full range of motion within your limits.
Wednesday, June 4
21-15-9 reps for time of:
225lb. Deadlift
24" Box Jumps
Ring Dips
Rx'd weight for females is 155lbs. Scaled weights for guys are 200lbs., 185lbs., or 155lbs. For the ladies it's 135lbs., 115lbs., followed by 95lbs.
If you are not able to do ring dips, the progression breaks down as follows: Bar dips, seated bench dips, pushups.
Post time to comments.
Neil has Combat Outprocessing today! 7 days until portcall!
Oh, by the way, that's Technical Sergeant Wattier now!
Tuesday, June 3
Tuesday's WOD comes from our friends at CrossFit Omaha
"Don't Hate Me"
For time:
40 Air Squats
10 Box Jumps
20 Overhead Squats
15 Box Jumps
25 Burpees
15 Box Jumps
20 Overhead Squats
10 Box Jumps
40 Air Squats
For the Overhead squats use pvc pipe and for the box jumps gents use 24" and gals use 20"
Scale as needed and post time to comments.
8 days until Neil goes home!!!!
"Don't Hate Me"
For time:
40 Air Squats
10 Box Jumps
20 Overhead Squats
15 Box Jumps
25 Burpees
15 Box Jumps
20 Overhead Squats
10 Box Jumps
40 Air Squats
For the Overhead squats use pvc pipe and for the box jumps gents use 24" and gals use 20"
Scale as needed and post time to comments.
8 days until Neil goes home!!!!
Monday, June 1
Hope everyone had a great weekend. For the last 1.5 weeks that I'll be heading up CrossFit sessions, we'll be returning to the roots of our program. That being functional movement done at high intensity. Daily workouts should cause you to be completely gased, but not require huge gaps of rest during your high intense work periods. And don't forget form. I will be watching and I will be critical, for your benefit.
It's time to go back to school!
3 rounds (21-15-9 reps) for time of:
Sumo Deadlift High Pulls, 95lbs/55lbs
Dumbbell Swings, 55lbs/25lbs
Box Jumps, 24in/20in
Post time to comments
Please review SDHP technique
It's time to go back to school!
3 rounds (21-15-9 reps) for time of:
Sumo Deadlift High Pulls, 95lbs/55lbs
Dumbbell Swings, 55lbs/25lbs
Box Jumps, 24in/20in
Post time to comments
Please review SDHP technique
Subscribe to:
Posts (Atom)
