Dirty Thirty (Filthy 50's little sis!)

Amazing transformations! Just look at what we can do! Stick with it gang and you too can see the progress! :)

WOD~ "Dirty 30" (This is the little sister of the Filthy Fifty)

30 Box jumps
30 Jumping pull ups
30 KB swings (55/35#)
30 Walking lunge

s
30 KTE
30 Push press 45/35#
30 Back extensions
30 Wall balls (20-14#)
30 Burpees
30 Double unders (Good thing we have been practicing these!)

Post time and weights to comment.

Brett and his quirky comments....

Brett's comment on this picture: "Here is John attempting to crap out another kettlebell." When in reality, John is demonstrating an excellent substitution for pistols.

Below, Sue demonstrates full extension on her kettlebell swings. Looking good Sue!

KISS THE SCALE GOODBYE! After numerous discussions, Brett and I have decided to kiss our Wednesday weigh ins goodbye. Many of you are making amazing gains in your strength, endurance, and abilities. However, you are noticing that your weight is stagnant or that you may have actually gained some weight. The scale is a false sense of security, as it is normal to have fluctuations from day to day. It is a lose-lose proposition because we are noticing that some of you are getting disappointed without a loss, and some of you may be using a weight loss for the means of ‘celebrating’ (using food). In addition, several of you have lost the weight needed and are now actually gaining muscle. Remember, muscle weighs more than fat!

Although weigh ins can be useful to track and monitor your diet and fitness regime, in the end…the numbers do not matter in the whole scheme of it. Your health is what matters the most. How you feel, look, and your ability levels are the critical factors here. I know that we have had this discussion numerous times during our times together. However, we now realize that we need to completely part with the scale to make you believe us.

We are going to continue to stress to you that rather than using weight as a measure of your progress, use other benchmarks. When you beat a previous time on a wod, PR by several pounds on a lift, successfully do an overhead squat with additional weight, etc. These are all positive means in which to measure your progress. When it comes to diet, measure your progress by accomplishments. For example, going an entire week eating Paleo without any cheats, giving up that cookie each day, or adding more vegetables to you diet.

Let’s come together to refocus and celebrate these benchmarks, because ultimately, that is what we want to achieve!

AMRAP20

Run 200m or row 250m

21 SDHP (95/65#)

15 pull ups

Post time and weights to comment.

Welcome Chief!

The Conviction welcomes new member Steve, "Chief", to our group classes. Not only is he a hard worker, but he makes a mean power bar! Yummy!

MaryAnn returns to our little group just in time for thrusters and burpees! Perfect timing!!!!

WOD~ "Christine"

3 Rounds

500m row

12 Body weight deadlifts

21 Box jumps

Post time and weights to comment.

Change of schedule (unexpected, sorry!): There will be NO class Monday night, instead we will hold class on Tuesday evening. So, this week is Tuesday, Wednesday, and Friday at 5:30pm. Morning class will be held as usual. Thank you for your understanding and flexibility with this, we sincerely appologize for any inconvience.

The hopper deck draw was a success! The evening crew fights through overhead squats, knees to elbows, and elevated push ups. Way to go gang!

Hopper Deck!

What is today's workout????

We don't know yet! Today, we will be picking the workout from our Hopper Deck. It is filled with all of the favorites; Fran, Michael, Murph, Badger, Filthy Fifty, Helen, etc. That is the wonderful thing about Crossfit. Crossfit is a strength and conditioning system built on constantly varied, if not randomized, functional movements executed at high intensity. That includes real life skills such as standing, sitting, throwing, pushing, pulling, lifting, and running. So, just like life, you never know what you're going to get. What will we get today????? 3-2-1 Bring it!

Post the wod along with results to comment.

HAPPY VETERAN'S DAY! THANK YOU TO ALL WHO HAVE SERVED AND ARE SERVING!

Steve taking a moments rest.

WOD~

40 Box jumps

30 KB swings (55/35#)

20 Thrusters (95/65#)

10 Burpees

5 Pisols (each side)

10 Burpees

20 Thrusters

30 KB swings

40 Box Jumps

Post time and weights to comments.

Frustration with double unders

Many of us get frustrated with double unders.   They are a tough skill to master, however, all of us are making progress.   We are working on smaller jumps (no high jumping) and keeping our hands close to our bodies, remembering that the key is simply quicker wrist rotation.   Easier said than done....believe us....we know!   We too need to work on this skill.   But, as always, embrace the suck!   Play the video below for a preview of the skill we will be working on this week. 

WOD~  "Clean Ladder"
1 clean the first minute (135/95#),
2 cleans the second minute,
3 cleans the third minute, etc.
until you reach failure. 
You may choose power or squat cleans, but which ever you select, stick with it the entire wod.

**Compare your times to 4/6/09 or 8/28/09**

Post rounds and weight to comments.   Any PRs?