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- The whole group
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- We’re trained by ninjas!
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- Dave and Mindy seem to have caught some kind of disease…
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- Fred and Wilma showed up.
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- Brandon gets an excuse to wear lots of makeup now and then.
Community
Monday 10-31-11
Find your 1 rep max on the Front Squat.
This number will be used in our next Wendler cycle starting next week!
THEN
Max reps STRICT pull ups. This value will be used for pull up progressions during the month of November which will be known as “No Kipping November.” I know, I know. We’ve already heard the groans. Nobody wants to eliminate those kipping pull ups but I encourage you ALL to read this blog about the MANY reasons why the dead hang is a necessity for all of us! Included in the blog are links to several articles further stressing the importance of working the dead hang pull up in order to avoid potential shoulder issues that can come with kipping before you are ready.
Thanks to all who donated and/or participated in Barbells for Boobs on Saturday! We managed to raise a total of $875. For all the pics of the event, please be sure to visit our Facebook page.
Memorial Day Murph
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
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- And they’re off!
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- Teens doing one of their runs
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- * If you’ve got a twenty pound vest or body armor, wear it.
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- The LaBaughs cranking out pushups
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- Candice and Karen showing good form on the pullups
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- Lots of exhausted people
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- Tim doing his 163rd pushup
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- There’s nothing you can do to make a squat ‘elegant’
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- Karen gets a massage while Brandon grills burgers outside
Strong(her) University: The Female Psyche
Yet more reasons for our ladies to pick up something heavy! Thanks to Southern Maryland CrossFit for posting this article.
This series of articles is devoted to the ladies. First, we are going to explore the top reasons why women aren’t strength training and why it’s beneficial. Next, I will help you put together a simple and healthy eating plan. Last, we will get you started on a simple strength program and show you how to pull it all together so you can change your body and have the self confidence you deserve. I’m not going to delve into deep scientific studies, or controversial information. I’m going to keep this as simple as possible, in an easy to read format, so that you spend less time trying to decipher what I’m saying and spend more time making changes.
Read whole article : Strong(her) University: The Female Psyche
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m/style-advice/the-body/201103/carbs-caffeine-food-cocaine-addiction
