CrossFit West Chester

2/28/10

Rest!!

WOD 2/27/10

Deadlift 1-1-1

Then:

Jumping Helen
complete 3 rounds of the following
50 double unders
21 kettlebell swings
12 pullups

2009 Mid Atlantic Regionals, the calm before the storm.

WOD 2/26/10

"The New Total"

Overhead Squat, 1 Rep

Clean, 1 Rep

Bench Press, 1 Rep

*Class is scheduled as normal unless we get 2 feet of snow:)

WOD 2/25/10

7PM class tonight is canceled. 

Overhead Squat and Parellete Pushup FUN:

Overhead Squats: 75 Reps (95#, 65#)

Attempt to perform the reps in the least amount of sets as possible.

After each set, Perform set of max parellete pushups. 

Scale weight and pushup progression as needed.

Post weight used and number of sets and total of pushups to comments:

Crossfit Celebrity Nicole Performing the OHS.  

Watch Nicole reach 15 body weight over head squats HERE in this classic CrossFit video

WOD 2/24/10

AMRAP in 20 Minutes
5 burpee tuck jumps
10 Kettlebell Snatch, 1.5 Pood
15 SDHP W/KB, 1.5 Pood

Then....

Crossfit Yoga at 7:15pm
-please sign up by RSVP on the boards

WOD 2/23/10

Row 250m x 3

Then....AMRAP 15 minutes

5 front squats 115/85

7 back squats 115/85

9 Barbell pushups

Look! There are people like us!!!!!   http://www.livingbarefoot.info/

Why Barefoot?

By Al Gauthier ⋅ December 6, 2009 ⋅  Email This Post ⋅ Post a comment

Why Barefoot?

Because being barefoot is healthy for you! Because being barefoot can feel great! Because being barefoot is how our bodies were designed!

Have you ever stopped to think about why we need so much support and protection? The answer is that we don’t. The answer is that the more we wear shoes, the more we damage and weaken our feet.

Bunions and hammertoes, smelly feet and flat feet – these are all the result of wearing shoes, and wearing shoes has caused us to walk wrong. In 2007, researchers at the University of Witwatersrand in Johannesburg, South Africa, published a study titled “Shod Versus Unshod” The Emergence of Forefoot Pathology in Modern Humans? in the podiatry journal The Foot. The study examined 180 modern humans from three different population groups (Sotho, Zulu, and European) comparing their feet to one another’s as well as to the feet of 2,000-year-old skeletons. The researchers concluded that, prior to the invention of shoes, people had healthier feet. Among the modern subjects, the Zulu population, which often goes barefoot, had the healthiest feet while the Europeans—i.e., the habitual shoe-wearers—had the unhealthiest. One of the lead researchers, Dr. Bernhard Zipfel, when commenting on his findings, lamented that the American Podiatric Medical Association does not “actively encourage outdoor barefoot walking for healthy individuals. This flies in the face of the increasing scientific evidence, including our study, that most of the commercially available footwear is not good for the feet.” Read More

Shoe manufacturers are finally realizing the health benefits of being barefoot, and determined to break into a market that is, by design, not intended for shoes, have come up with shoes that mimic being barefoot. Most of us can’t walk barefoot all the time, and two of these companies have come up with ideas that show great promise. Vibram has invented the popular Fivefinger shoes. These shoes, shaped just like a foot, fit so perfectly that they resemble a glove for your foot. The Vivo Barefoot shoes, from the company Terra Plana, have designed a series of shoes that look like regular shoes, but have a minimalistic approach to the sole. The sole is felxible and very thin, and contains no heel or arch support, giving you a close-to-barefoot experience while keeping you feet protected (and not drawing too much attention to your naked toes). We have contacted both these companies to obtain samples so that we can give you an in-depth review – stay tuned.

What about a good pair of athletic shoes? Can they not protect our feet from the unforgiving concrete? A paper titled “Athletic Footwear: Unsafe Due to Perceptual Illusions,” published in a 1991 issue of Medicine and Science in Sports and Exercise. “Wearers of expensive running shoes that are promoted as having additional features that protect (e.g., more cushioning, ‘pronation correction’) are injured significantly more frequently than runners wearing inexpensive shoes (costing less than $40).” According to another study, people in expensive cushioned running shoes were twice as likely to suffer an injury—31.9 injuries per 1,000 kilometers, as compared with 14.3—than were people who went running in hard-soled shoes.

There are of course other barriers to barefooting. Society has made it “dirty” to go barefoot, and common mythes and rules make it challenging to break into a barefoot lifestyle. It is commonly believed that barefoot driving is illegal. Bafefoot groups have done much research on the matter and have found almost no situations where driving barefoot is in fact illegal. The requirment of shoes within business establishments is another myth. While health regulations often have rules for employees and the wearing of proper footwear, few such rules exist for patrons.

The good news is that the enjoyment of barefooting does not need to be an all-or-nothing decision. In fact, if you wear shoes all the time, the transition from shoes to bare feet should be a gradual one. Your feel will adjust as you spend more and more time alowing them to strengthen. It will take a little time for your feet and body to ajust to the new flexabilty and movement.

2/22/10 WOD

Gymnastic Warm Up  Download CFJ_Soubbotine_gymnastics

Then:  With an appropriate weight (95/45) rep 1 shoulder press, rep 2 push press, rep 3 push jerk.  Repeat until shoulder press is impossible then continue until push press is impossible then 5 more push jerks.  Post your total reps.  When you get 30 you may move up the weight  next time.

Then: 5 rounds for max reps 2/3 Body Weight Thrusters & Pull-Ups or

5 rounds for max reps of 1/3-1/2 BW Thrusters & Pull-Ups or

3 rounds for max reps of 10-25# Thrusters (should not exceed 20)  & asst.Pull-ups

"If you can do a few thrusters with this weight, today you should be a Big Dawg.  Note, like Lynne this WOD doesn’t set a time limit between rounds.  It also doesnt set a time limit between exercises.  What it does do is ask for a max.  In other words you should only put the bar down when you physically cannot do another rep.  You should not put the bar down because you are out of breath, are tired or get bored, but only when it comes crashing down because you have muscular failure.  In the same vane you should come falling off the bar on your pull ups, fingers peeling one by one off mid pull." - From Brand-X CrossFit

2/21/10 Rest Day

The CrossFit Community is known for issuing various athletic challenges.  As an example most challenges run the span of one month and have included things like Pull-Ups, Bur-pees or more recently nutrition based ones like trying Zone dieting or going Paleo for a month. 

You can view these post on the Cross-Fit message board under Ccompetitions or clicking the link http://www.board.crossfit.com/forumdisplay.php?f=  The CF Message Board is an invaluable, FREE, resource to connect with other CrossFitters and coaches to see what they are doing and how they are doing it!  Most challenges go like this:  picking a movement you continue to add one rep of the movement each day for the month.  this would be in addition to your WOD and reps of the movement in any WOD don't count to hitting your mark for the day.

The Cross-Fit methodology is based on empirical data, measurable, repeatable.  You can talk and theorize all you want but you don't really know or "own" something until you do or try to do it.  Post to comments your thoughts or ideas about a challenge you'd like to see us accomplish together.  It could be something fun or maybe something you would like us get a little extra practice on.  This could be something we could start March 1st?  Who's in?

WOD 2/20/10

'Kelly'

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments:

WOD 2/19/10

"Good Luck Janice WOD"

150 Friday Continues...

150 power cleans for time: 95lb/65lb