Last Friday, we did the Hundreds WOD from the CrossFit Games regional competition (100 Wall-balls, 100 Chest-to-bar pull-ups, 100 Pistols, and 100 dumbbell snatches). I’m not going to lie, attendance was a little light that day, and I suspect it’s because a lot of people looked at this and said “I can’t do pistols” or “I can’t do 100 chest-to-bar pull-ups” and just didn’t show up. The thing is, only a handful of people in the gym can really do this RX and even our best guys would be very hard pressed to finish under the time cap. But this workout gives us ample opportunity to improve our skill at a few very tough movements, and to get a great workout. Doing this workout with 75, or 50 reps of each movement is still commendable. Using progressions for pull-ups and pistols or reducing the weight for the dumbbell snatch will make you a better CrossFitter. Next time you see that we’ve programed a WOD that incorporates one of your goats, don’t skip it. Come in and ask us how we can scale the movement to make you better at that movement.

Work done divided by the time you took to do it equals your average power output. The same amount of work is done when carrying a load up a flight of stairs whether the person carrying it walks or runs, but more power is expended during the running because the work is done in a shorter amount of time.  If we know your height and weight, the weights of whatever objects you’re using in a workout, the number of reps, and the duration of the workout, we can calculate your power and work for that WOD.

If you go to beyondthewhiteboard.com, (if you haven’t received and invite to Beyond The Whiteboard, please let me know) you can see your power output for the workouts you perform. I did “Fran” yesterday in 3:52. This equates to 166.2 (ft*lbs)/second.  Looking back at other workouts, I see that a while back I ran 3 miles in 21 minutes.  This gives an average power output of 116.2 (ft*lbs)/second.  Browse around your workouts and see where you were using the most power.  I’ll bet you’ll have fond memories of those WODs.

So why is power important? The definition of power is more or less the definition of intensity.  One of the underlying principles of CrossFit is that short bursts of higher-intensity work has many fitness benefits that are not easily achieved by prolonged lower-intensity work.  Intensity has been linked to nearly every positive aspect of fitness. Intensity leads to increases in strength, performance, muscle mass, and bone density.  So keep up that power output!

We had great turnout at the Paleo Challenge meeting on Saturday.  If you missed it, don’t fret.  You can still sign up.  Just let Danny or Lauren know and we’ll get you  the info you need.  You should also join this Facebook group.

BrewCity CrossFit Running and Endurance Clinic: We will be holding a running/endurance clinic on Sunday, May 26th at 10:00am. We will work on running form, go over some drills, videotape and analyze strides and work on race preparation and planning for the upcoming running/multi-sport season. Come ready to run and if you have suggestions for upcoming races for all of us to sign up for, let me know. If you’re interested in CrossFit Endurance training, we currently meet at the Marquette track on Canal St. near the casino at both 6am and 7pm on Tuesdays and Thursdays. Join this facebook group or talk to Danny for more details.

Memorial Day Murph: On Memorial Day, Monday, May 27th, we will be doing the workout called “Murph” in honor of Navy Lieutenant Michael Murphy, and ALL of our fallen military heroes. Class times will be at 9:00am, 10:00am and 11:00am.  We will also be grilling out at the gym afterwards, so stick around for some food and a beer.  If you would like to sign up for the official Memorial Day Murph t-shirt, follow this link. Proceeds go to the LT Michael P. Murphy Scholarship Project, the Lone Survivor Foundation, and the That Others May Live Foundation. The “Murph” workout is Run 1 Mile, 100 Pull-ups, 200 Push-ups, 300 Squats, Run 1 Mile. The Pull-ups, Push-ups and Squats may be partitioned in any way. The whole thing should be performed wearing a 20lb vest for RX’d.

Summer Volleyball:  We will be signing up at least one team for the next session of volleyball at Fat Daddy’s for the Thursday night league.  There will be a sign-up sheet at the gym.  If there’s lots of interest, we’ll sign up two teams.

Memorial Day Murph

BrewCity CrossFit Running and Endurance Clinic:  We will be holding a running/endurance clinic on Sunday, May 26th at 10:00am.  We will work on running form, go over some drills, videotape and analyze strides and work on race preparation and planning for the upcoming running/multi-sport season.  Come ready to run and if you have suggestions for upcoming races for all of us to sign up for, let me know.  If you’re interested in CrossFit Endurance training, we currently meet at the Marquette track on Canal St. near the casino at both 6am and 7pm on Tuesdays and Thursdays.  Join this facebook group or talk to Danny for more details.

Paleo Challenge:  Don’t forget to sign up for the June Paleo Challenge and attend the informational meeting on May 18th at 11:00am.

Brewer Game:  Just a reminder that we’re going to the Brewer game on Saturday, July 20th.  If you signed up and authorized us to charge your card, we will be running the transaction tomorrow, Friday, May 10th.

Need an Apartment?  Mike Pias is looking to rent his condo.  Follow this link for more info, or ask Mike for more details.  It looks pretty rad.

STRENGTH:
1) Deadlift
1 x 5 (take approx. 10 minutes to build up)
2) Push Press
3 x 5 (120 sec)

WOD: “Diane”
21-15-9
Deadlift (225/155)
HSPU

• 800 M Snow/Creek Run – There is snow on the ground, find it and run through it.  Behind the gym is a creek (or river).  It may be deep, I don’t know, run through it anyway.
• Load Sled, Pull Sled 50 yd Down and Back, Unload Sled – Sled weight to be 225# as I assume that is how much Paulie weighed.  When you unload the sled, throw the weight as hard and as far as possible.
• Yoke Walk (270/180) – 100 yd down (to Design Air Building) and back.  If the weight is too heavy, the communists have already won.
• Overhead Hammer Strikes – 25 each side.  And swing hard, like really f-ing hard.  Remember:  Drago killed your best friend without remorse.  He is a cold, heartless, robotic freak whose only goal is to kill you and your family.
• Sideways Hammer Strikes – 25 each side.  If you have an axe, bring it.  You can chop down a tree instead.
• 150 Double Unders – Rocky did these on a dirt floor and he sure as shit didn’t use a speed rope.
• 800 M Run – Try to a race a car.  If you can get it to crash into a snow bank, even better
• 50 GHD w/Shadow Box at the Top
• Rope Pull Down (10R/10L) – We don’t have a sack full of boulders, but bumper plates should do just fine
• 10 Dragon Flag – On a bench, the slower and awesomer, the better
• 5 Clean and Press (Heavy!!) – Not a push press and definitely not a push jerk.  Rocky used pure strength, determination and testosterone to press a carriage full of people, not a goddamned knee bend
• 20 Weighted Torso Twist – Use your clean and press weight as we don’t have a yoke.  When finished, drop it as loudly and dramatically as possible
• 800 M Run – I don’t know of any mountains nearby to summit, so just climb as many snow banks as possible

WORKOUT RULES:
• Not done for time, and movements can be done in any order
• Run through the snow, not a shoveled and salted sidewalk
• If you need to take a break, you don’t rest, you shadow box
• Punch things, as hard and as often as possible
• If at any point during the workout, you feel like shouting “Drago,” do it.  The louder and more monosyllabic, the better
• Do not complain.  I assume this is just Rocky’s warm up
• Don’t use steroids, you’re not a communist.  We’re American, we’re better than that.  Seriously, when was the last time you heard of an American using steroids?

STRENGTH:
1) Every 30 Sec for 2 Min Perform:
1 Snatch Pull + 1 Hi Hang Snatch @ 75%
Every 30 Sec for 2 Min Perform:
1 Snatch Pull + 1 Mid Hang Snatch @ 75%
Every 30 Sec for 2 Min Perform:
1 Snatch Pull + 1 Snatch @ 75%

WOD:
50-40-30-20-10
Russian Swing (53/35)
AbMat Sit Up

FINISHER:
90 degree chin up hold
3 x max effort
*Rest as needed, record total time

STRENGTH: (15-20 Min)
2a) Tempo Back Squat (High Bar) @ 32X1
5 x 3 @ 70% (rest 60 Sec)
2b) Weighted Ring Dip (Strict)
5 x 3 (Rest 60)

WOD:
2 Round
2 Min ME Push Up
2 Min ME Row (cal)
2 Min ME Wall Ball (20/14)
2 Min ME Wall Ball Sit Up
Rest 1 Min

Name:

When did you first start CrossFitting?  Feb 2010

What is your favorite WOD?  If I had to choose one, Grace. It is my strongest WOD.

What is your least favorite WOD?  Karen (150 Wall-balls for time). I really f-ing hate Karen which has nothing to do with my sister of the same name. My legs tend to hurt for several days after Karen.

What is your sports and fitness background?  I competed in taekwondo/jujitsu for three years back in high school. When I started college I worked out entirely on my own up until four years ago when decided I wanted to run a marathon. I trained for 6 months to run the Roadrunner Marathon in Akron, Ohio which was not an easy accomplishment for someone that never ran a marathon; I found out later that my feet were bleeding when I crossed the finish line when I pulled my socks off. After the marathon, I needed a new fitness challenge and a new Crossfit box had just opened in town and they had a groupon offer. The rest is history.

What sort of changes have you seen since starting CrossFit? Before Crossfit I was rail thin at 150lbs from running 60+ miles a week. Since then, I’ve gained 30 lbs of muscle and possibly the best body I’ve ever had. I’ve also accomplished a lot of things that I never thought possible such as a 230# clean and jerk, rope climbs, double digit strict pull ups, and handstand pushups. Now every time I walk into Crossfit I strive to keep accomplishing new goals and PRs. I’ve come a long way, and I look forward to what is ahead.

What are some of your favorite BrewCity CrossFit moments?

Anytime BrewCity throws a community celebration or has an outing, I have a good time. I really like the atmosphere at these events.

Do you have any advice for people just getting started?

It’s never going to be as bad as you expect it to be, but it will be worth everything you put into it. Find the right coach and just get going.

What are your hobbies, interests and or talents outside of CrossFit?

I’m a nerdy hipster on the side. I like art, painting, indie music, photography, video games, remodeling the home, and any game I get to participate actively in. I do not consider myself to be talented at anything because I feel like I’ve had to work to get to just decent enough to get by.

WOD:
With Running Clock
6 Min to Find 1 RM Power Snatch (this will be working weight for all barbell movements)

Rest 2 Min

8 Min AMREP
5 Muscle Up (Scale w/1:1 Pull Up and Dip)
10 Wall Ball
20 Russian Swing
*Score as reps

Rest 2 Min

1 Min ME Front Squat
Rest 1 Min
1 Min ME Hang Power Clean
Rest 1 Min
1 Min ME Push Press
*Score is total reps of all movements

Rest 2 Minute

3 RFT (this will start with 25:00 on clock)
20 Push Up
30 AbMat Sit Up
40 Double Under

**There should be 4 total scores for all athletes: Power Snatch, Reps of AMREP, Reps of MEs, time for last metcon