Oct 31, 2009 Comments Off
Halloween W.O.D
Sub 3 minute “Fran” Coming Soon!!
“Steve, Jesse and Charlie do Fran” from steve liberati on Vimeo.
What is your favorite kind of candy?
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Oct 31, 2009 127
21 – 15 – 9
Wall balls
KB Swings
Oct 29, 2009 114
Tabata Another Way
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are tabata Push-ups, the second 8 are squats, the third 8 intervals are thigh touches, and finally, the last 8 intervals are Tabata Rows. There is a one minute rest between exercises.
Recover.
Muscle-up and Ring Dip Skill work
Don’t forget how much this helps!
Taping your hands for pull-ups from CrossFit Los Angeles on Vimeo.
Tribe Wars This Sat at 12pm!!
2 events:
Event 1:
A series of bars will be set up (one of set weights for men, one of set weights for women) – each one will be increasing in fraction by weight (10lbs. for men, 5lbs. for women). Within in the space of 30s you must clean and press the first bar, after this you must clean and press the next bar, within the next 30s… and so on and so forth until you cannot press within the time given.
Standard for “clean” is whatever you need to do that brings the bar from the floor to the shoulders. You must be paused in the racked position (bar sitting in contact with the shoulders) before beginning the press. The elbows must be fully extended (as far as mobility permits) in order to qualify as a completed press.
Event 2:
And a bodyweight movement ladder:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of burpees alternated with pullups.
Chest must touch the floor. Hands must be raised to clap above the head so that ears are visible from the side. You must leave the floor in a jump at some point upon ascending from the floor.
Pullups must begin in full extension (as mobility permits) and chin must clear bar.
Costumes STRONGLY encouraged and the best one will be rewarded with a prize we haven’t given away yet.
If you are participating please be sure to sign up via email (crossfittribe@gmail.com) or, if you are already a member of the Tribe, on the Google Calendar. Spectators welcomed!
Athletes report at 11a. Event begins at 12p and should go no longer than 3:00. We’ll be headed to the POP SHOP after that!
Unless you’ve been living under a rock you may have heard that yesterday was the first day of the 2009 World Series. If you’ve played baseball or softball in your life what position have you played?
Oct 29, 2009 Comments Off
Every minute on the minute for 15 minutes perform 2 Snatches. (pick a weight and stick with it.)
Brief rest
Mini 50
50 Box jumps, 24 inch box
Walking Lunge, 50 steps
50 Push press, 45 pounds
50 Burpees
What is your favorite holiday and why?
Post to comments.
Oct 27, 2009 74
Squat Clean 5 x 3
50m Shuttle Run Forward
20 Pull-ups
50m Shuttle Run Left first
20 push-ups
50m Shuttle Run Forward
20 KB Swings (Heavy)
50m Shuttle Run Backwards
10 Pull-ups
50m Shuttle Run Forward
10 Push-ups
50m Shuttle Run Right first
10 KB Swings
50m Shuttle Run Forward
What did you do to workout before finding CrossFit? Give us an example of a typical workout.
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This is an Adinkra Symbol. The wawa tree, a hard African wood, is revered for its quality as a medium for carving. Its seeds are extremely hard and serve as a symbol in Akan culture of strength, toughness, and perseverance.
The Tribe shares space, equipment, and friendly competition with the stellar athletes of Steve's Club. Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future. Please visit the site to find out more about how you can make a difference.
READ FIRST: Endurance WOD's are meant to be a SUPPLEMENT to the daily Crossfit WOD, not a replacement. Endurance WOD's should only be done 3+ hours before/after a traditional Crossfit WOD or on rest days.
