Workout of the Day

Wednesday 11/11/09

Happy Veterans Day! – Shake the hand/give a hug to someone from our nations armed services both past and present! Thanks for all that you do.


Back Squat 8-8-8-8
80-85% of 1RM

Rest 5:00

For time:
10,9,8,7,6,5,4,3,2,1 KB swings
1,2,3,4,5,6,7,8,9,10 Burpees

*Post loads and times to comments
Discussion:
Dougers and Brandon at the Mud Run
Dougers and Brandon at the Mud Run
T rocking the KB swing...and garb!
T rocking the KB swing...and garb!
The full squat is a perfectly natural position for the leg to occupy.  That's why there's a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years.  Much longer, in fact, than quasi-intellectual morons have been telling us that it's "bad" for the knees- Mark Rippetoe
"The full squat is a perfectly natural position for the leg to occupy. That's why there's a joint in the middle of it, and why humans have been occupying this position, both unloaded and loaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it's "bad" for the knees"- Mark Rippetoe
Workout of the Day

Tuesday 11/10/09

Grapevine CrossFit  H-O-R-S-E

*Rules: This is the same principle as the game we all used to play back in grade school.  One person is the challenger while the rest of the class have to attempt the challenge.  Failure to make said challenge results in the distribution of a letter (H/O/R/S/E).  A penalty of 15 burpees accompanies each letter gained. This means there is a possibility of 75 total burpees. These are either due at the time they are “awarded” or at the end of the game.  If a member gains all letters they are out and lose all bragging rights for that day.  All movements are fair game. If the challenger does not complete their attempt, they lose that turn and next in line will go.  Weights will be based on percentage of bodyweight. Ex: I challenge a 185# front squat for 20 reps. I then divide 185#(weight on bar) into my bodyweight, 190#. This comes to a 97% of total bodyweight. Therefore, each person attempting the challenge would have to complete 20 reps of a front squat with 97% of their current perceived bodyweight. (Lets be as honest as possible as I will not have a scale, we are on the “honor system”) So get out and have some fun!

Everyone welcome Charles!!!
Everyone welcome Charles!!!
Reviewing Back Squat
Reviewing Back Squat
Workout of the Day

Saturday 11/07/09

A few of us will be attempting the Mud Run this afternoon! When it comes around in the Spring we are hoping to get a big group together with everyone from Grapevine CrossFit!

FREE WORKOUT TODAY @ 10 AM!

Members @ 9AM

Lee during yesterdays WOD.
Lee during yesterdays WOD.
Amber during the thruster.
Amber during the thruster.
Burpees!
Burpees!

This was a tough week, everyone get rested and ready for the next go around!

Announcements

Announcement!

You know we love announcements!

Grapevine CrossFit Hoodies & T-shirts are coming!

Cost is $35 for the hoodie (pre-pay) and $20 for the shirt (buy whenever they come in)

We need a minimum of 10 people to place the order for the hoodies.  I have a  XL and M to try on so you know what size to get in these. Either shoot me an e-mail brandon@grapevinecrossfit.com or let me know in class.  We will have samples of hoodies up soon.

Here is a sample of the t-shirts:

grapevine-crossfit[1]

 

Workout of the Day

Monday 11/2/09

-We are going to have a little fun this month along with some experimentation. This month will be known as the FRANtastic November.  What’s that you ask?  Well, for the entire month I will show you what its like to specialize towards one goal. That goal will be to increase up to the prescribed weight, build pullup strength, and decrease the total time (all related to power output) for the bench mark workout Fran.  That means we will be doing various things geared around this goal. To give you an idea, we will be doing a lot of front squats, back squats, presses, thrusters, sprint work, body weight drills etc.  We are going to start the month off with Fran and end it with Fran. Every Monday and Friday we will do some variation of this workout.  As I said, this is an experiment to show what happens when you train specificity, although one could argue that doing what we have already been doing will produce the same result but I think we will see a faster increase when we focus on and around the movements associated with Fran.  With that, here is todays WOD:

“Fran”

21-15-9
Thrusters, 95M, 65W
Pullups

Compare to 10/6/09

*Post load and times to comments, get your baseline set!

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