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February Push Up Challenge and March Decathlon

Posted by Rob in WOD's on January 31, 2010 | 8 Comments »

I have noted in the past couple of weeks that push up form is a little dicey. So in the month of February we will  be doing a little push up challenge to help get the push ups up to standards. Below you will find a video that demonstrate push up standards for CrossFit. I have observed that for the most part full range of motion is not being achieved.

So here is the challenge. Tomorrow I will be hanging a board the size of the WOD board, near the water refrigerator.  We will post names of all those who are participating (which I hope will be everybody!!) For each day you participate you will make a tick mark on the board beside your name. Warm up and WOD push ups DO NOT count towards the challenge. 

Part I 2/1-2/10 25 Push Ups per day

Part II 2/11-2/20 50 Push Ups per day

Part III 2/21-3/2 75 Push Ups per day

You can break up the push ups in as many sets as needed. Please pay attention to your depth as that is the only way to get stronger at CrossFit Push Ups. If you can not do full push ups, here is a video on modifications and ways to develop good push ups.


 

Here is a video on ways to vary push ups to avoid boredom.

This will be a good lead in for the Decathlon part II on March 6, 2010.  As with the last decathlon, we will be doing the 2:00 minute push up test as part of it, which will carry a cash reward$$! Any male who can score 100 and any female who can score 100 chest to ground push ups in 2 minutes based on the US Army standards for their respective age range will receive a 20% discount on their April monthly fee. If there is anybody that can complete 100 push ups chest to ground push ups, will receive a FREE month. The push ups all must meet the CrossFit Standards. If you think you can complete this challenge, I must verify it. All push ups must be from the toes and chest must touch ground. Partial push ups will not count.

 March 7 from 8 AM to 10:00 AM. We will repeat the Decathlon

CF West Houston Decathlon

1. Max Push Ups in 2:00

2. Max Sit Ups in 2:00

3. Max Pull Ups/Max Bent Arm Hang

4. Mile Run

5. Max Deadlift 3 attempts

6. Max Shoulder Press 3 attempts

7. 500 m Row

8. Max Squats in 2:00

9. Max Knees To Elbows/Max Knees to Chest

10. Max KB Swings M 53; W 35

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Why You Got Fat…

Posted by Rob in WOD's on June 22, 2009 | 2 Comments »

 

Great video on why we get fat. It isn’t the fats, it is the carbs, most specifically processed carbs bread, pasta, cerereals, etc.

From CrossFit.com

World-Class Fitness in 100 words

  • Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
  • Practice and train major lifts: Deadlifts, clean, squat, presses, clean and jerk, and snatch. Similarly master the basics of gymnastics pull ups, dips, rope climb, push ups, sit ups, presses to handstand, pirouettes, flips, splits and holds. Bike, run, swim, row, etc. hard and fast.
  • Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
  • Regularly learn and play new sports.

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