Rest Day

Photo courtesy of Crossfit, playing with rings.
 
Crossfit lecture at the National War College, part 2.  Tomorrow we will have more of this lecture, stay tuned.
 
The forecast says close to 60 degrees today.  Get outside and enjoy the first warm day of the new year.

"Fight Gone Bad!"
 
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
 
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
 
Add your points and post them to comments.

Photo courtesy of Crossfit and GSX Athletics.
 
Could this be the world biggest pull-up bar?  We were proud of the 24 foot pull-up bar we designed for a client, this one from GSX Athletics makes it look small.
 
I thought we would end the week with "Fight Gone Bad".  Most of you have watched a Mixed Martial Arts fight now that it has made it to prime time TV.  This will give you an idea of what those fighters are feeling during  a three round fight, without all the punching and kicking of course.  Have a great weekend.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
 
Post loads to comments.

Photo Courtesy of Crossfit
 
The proper overhead position after the dip, drive, dip of the push jerk.  Notice the feet are flat on the ground, shoulder width apart with a slight bend in the knees.  The torso is upright, head and eyes looking forward, shoulders in an active position, arms are straight, and the bar is directly over her center of balance.
 
Angie got her first pull-up since having a baby a month ago.  Check back, we captured it on film.  It won't be long before she's breaking all those personal records set last year.

"Michael"
 
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
 
Post time to comments.

Photo courtesy of Crossfit
 
Coming soon...."Every Second Counts".
 
Crossfit at the National War College.
 

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

Photo courtesy of Crossfit
 
We use a lot of swings in our WODs and this video will help you out whether you use a kettlebell or a dumbbell.
 
We have been growing at a pretty fast pace at Crossfit Retribution.  To make it easier on everyone to record their WODs, we have joined www.beyondthewhiteboard.com.  We create the WOD each day, you sign on and check it out, do the WOD, and post your results for the trainers to see.  It has a lot of cool features.  Check it out and sign up, it's free.  Click on gyms and look for Crossfit Retribution and join, we will get you added shortly after you join.

"Angie"
 
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
 
Post time to comments.

Photo and video courtesy of Crossfit
 
Complete all reps for each exercise before moving on to the next.  Keep the intensity high and finish as quickly as possible.  The fastest time here at Crossfit Retribution is just under the 16 minute mark.  Let us know if you beat it.
 
The best way to get faster and stronger is to focus on your weaknesses.  For your warm-up today, practice something your weakness.  It could be handstands, overhead squats, jump rope, or presses.  Spend 10 minutes and work on it.
 
 
 
 

Rest Day

Photo courtesy of Crossfit
 
February is finally here.  It cannot get warm fast enough for us at Crossfit Retribution.  Last night we were back squatting in about 25 degree temperatures.  While the cold doesn't stop us from getting stronger, it sure will be nice to work-out in some shorts and a t-shirt this spring.

Rest Day

Photo courtesy of Crossfit
 
While Obama cuts the military, Crossfit and Operation Pheonix is doing it's best to supply our warriors with the gear they need.  The above photo is the first shipment ready to be sent to our military.
 
Defense Official: Obama Calling for Defense Budget Cuts
The Obama administration has asked the military's Joint Chiefs of Staff to cut the Pentagon's budget request for the fiscal year 2010 by more than 10 percent -- about $55 billion.
 
Lets hope this is not a return to the Clinton years of cutting our military and allowing our enemies to bomb us without consequence.

Back Squat 5-5-5-5-5 reps
 
Post loads to comments.

Photo courtesy of Crossfit
 
This is a good way to end the training week.  Slow it down, move as much weight on your back for five reps as possible, and get strong.  It's amazing just how strong a proper loaded backsquat will get you. 
 
Here is a great demonstration of the Crossfit Total.

"Eva"
 
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
 
Post time to comments.

Photo courtesy of Crossfit
 
Yesterday we looked at a few push-up progressions.  Here is a great way to increase your push-up numbers using any of the push-up progressions. 
 
This WOD is much more difficult than it looks.  A 2 pood Kettlebell weighs 72 pounds, scale accordingly.