Workout:
Back Squat
3-3-3-3-3-3-3
For 2008 we’ll be helping more people in Dublin and Ireland get fitter than they’ve ever been before. We want each of our current CrossFitters to pick a specific goal (or goals) for the year ahead, we’ll record it here and make sure some skill work is included every warm up or post workouts for that goal. This could be something like a certain weight on your weakest lift, getting your first pull up/muscle up, doing Fran as Rx’d. Whatever it is, commit to it and we’ll record it here and celebrate when you achieve your goal. Aim to be fitter this time next year than you are now.
With so many people making fitness resolutions at this time of year and then quitting within three months, why not be the exception? If you have goals, and a community of people supporting you like you have at CrossFit, doesn’t it make it easier to stick with the program?
Dan: 50, 60, 65, 70, 75(f), 75, 75
Phil: 70, 70, 75, 75, 77.5, 80, 80
Ruairi: 70, 75, 80, 85, 85, 85, 85
Will: 120, 125, 135, 137.5, 140, 142.5 – new PR!!!
I dont so much have a goal, more of a shopping list. I present the Official List of Shit I Will Do In 2008:
-Overhead Squat Bodyweight for 15 reps
-Snatch Bodyweight
-Overhead press BW
-Deadlift BWx2.5
-Back Squat BWx2
-15 HSPUs
-15 Ring Dips
-15 L-pullups
-50 honest pushups
-5 Muscle-ups (consistently!)
-30 second handstand
-Fran in under 4 minutes
-Linda in under 25 minutes
-Helen in under 10 minutes
-5K run in under 20 minutes
I’m a lot closer to some of these than I am to others, should be fun to tick them off over the next couple of months. Gotta catch em all!
Whew- Thankfuly back squats a bit better this week.
I read the revelant chapter in ‘Starting Strength’ yesterday, and while I don’t think a book can do the work for you, it did give me a clearer mental picture of what I was trying to achieve and what’s involved in the back squat.
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As far as resolutions go, I can’t really visualise what weights or times I’d like to shoot for, because as a relative newbie it’s hard to judge… But I do know I’d like to stop subbing jumping pull-ups in workouts and just do strict pull-ups.
Good idea. My list would be:
Funky stuff:
15 one-legged squats with each leg (whenever!)
a bar muscle-up (by april)
a Ring muscle-up (june)
Free-standing handstand until I decide to come down (end of january)
Full ROM handstand pushup against a wall (by march)
Same as above but in the middle of a room with no support (june)
As above but with parallelites (sp?) (all bleedin’year)
Strength stuff for the year:
100kg bench&squat (current best is a paltry 55kg for both)
160kg deadlift (current best is 95kg)
bodyweight clean (max 40kg at the min!)
respectable snatches (ones where I don’t fall over)
Crossfit:
20 round cindy with honest everything (current best is, embarrassingly, 10!)
Haven’t timed the rest of the girls yet, just been going to the point of dizziness and resting, got a stopwatch now though! Now that that’s out, I’ll have no excuses for the year. I’ll be either happy or in a wheelchair come 2009!
A side aim is to convince the trinity gym to get some goddamn rings and put them where the lat-pull machine is! Also a booze free january is planned. Might be able to spring for a crossfit membership then
Happy new year!
Whats so REVOLUTIONARY about Crossfit? From what I can see all it contains is some Olympic lifts with some bodyweight exercises.. And you name your workouts after women or men??? Where is core work, Stability work (fitball), plyometrics etc??????????
Ok ray, post your max rounds on cindy and come back from under the bridge again.
Hi Ray,
Thanks for your question. I’ll presume you’re new to CrossFit so I’ll try to answer as concisely as we can. CrossFit is contrary to most of the modern gym/”fitness” industry which promotes isolation movements followed by extended monstructual ‘cardio’ – incumbent bike, cross trainers, treadmills etc.
the CrossFit paradigm is based around constantly varied functional movements performed at a high intensity. For a better understanding of this, perhaps you should read my experiences at the certification
http://crossfit.ie/2007/12/18/december-18th/
http://crossfit.ie/2007/12/25/december-25th/
Also, there are a number of free CrossFit Journal articles that will help explain our position: http://www.crossfitnyc.org/ there December 28th posting contains links to them.
As for Core, stability, plyometrics? Your core is worked everytime you do a functional exercise like the deadlift, squat, press. The role of your core is to stabilise your spine, and is not active trunk flexion/extension. A rigid core aids in the power transfer from the hips to the load/extremities.
Stability work. Anyone who’s done Olympic lifts, Overhead squats, one legged squats, handstand push ups, box jumps etc will know the importance of stability. This type of stability is infinitely more challenging and can transfer to real life far better than gym ball work.
Plyometics – is this not plyometrics? December 24th’s main site workout – 150 burpees for time.
Hopefully that shall answer your questions, Ray. I’m curious as to what’s your fitness experience? If we know this it gives us a better frame of reference to discuss these things. Of course, it would be cool if you could pop down and have a workout with us. That would explain CF better than we can with just words.
Forgot to mention that CF makes fitness a sport. With whiteboards in every facility publicly recording everyone’s efforts/times/scores, people push themselves far harder than they do alone. As a result, we see increased fitness in our athletes.
http://media.crossfit.com/cf-video/CrossFit_SportOfFitness.wmv
http://media.crossfit.com/cf-video/CrossFit_SportOfFitness.mov