Pittsburghers

Bill and Faith will be leaving Pittsburgh and heading to Boston and visiting Crossfit Boston. Huff claims that this picture was taken after one hell of a workout at Crossfit Pittsburgh. By the faces of some of those crossfitters around them, I'll believe him. Those Pittsburghers look tough. Too bad they haven't been able to compete with the West!

...just kidding.

maybe

W.O.D Saturday 6/28/08

Max 1-Rep Thursters:
1-1-1-1-1-1-1

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Equipment For Sale

The Newsome's has a bunch of equipment that they are selling for a VERY low price before they take off to go traveling for a whole year! Check out Tim and Danielle's ad on Craigslist by clicking Here. There is also a 50% off deal if you mention Crossfit. You can also check out updates from their trip at http://www.casualhacker.net/blog/. Tim and Danielle, we wish you the best of luck and hope you have an awesome time traveling the world!

W.O.D Friday 6/27/08

Rest between sets as needed:

1 x 400m Row
3 x 200m Row
5 x 100m Row
3 x 200m Row
1 x 400m Row

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Some common rowing flaws you should be aware of

Any Suggestions?

Matt has nice form on his squats. In this picture, observe how low the bar is on Matt's shoulders and how high his elbows are.

I will be out of town visiting Santa Cruz/Aromas from next Wednesday through the following Monday. After which, the Huffmister and I will probably be extremely busy trying to get our facility up and running. So, I was wondering if anyone would be interested in another type of clinic before I leave on Wednesday July 3rd. If you are interested, give some suggestions to what you would like to work on most, and when your available. I'm hoping we can have another great time like when we had our CFT clinic!

W.O.D Thursday 6/26/08

Rest

"From A Prominent Death, Some Painful Truths", by Denise Grady - New York Times

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News From Huff

Huff and Faith have been having a great time in Pittsburgh. When they are not spending time with Bill's family, they have been hitting up Crossfit Pittsburgh. They have a very friendly facility. In fact, they have even requested Huff to help teach some group classes as well. How cool is that?? I'll keep you updated about their trip to the East as best as I hear more.

W.O.D Wednesday 6/25/08

Rest between sets as needed:

1 x 400m Run
3 x 200m Run
5 x 100m Run
3 x 200m Run
1 x 400m Run

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Imagine working out in this Crossfit facility!

PR Day!

Today's CFT Clinic was awesome! It is not too often we get the privilege of witnessing so many personal records being set at one time. It's incredible that almost everyone got at least 2 PRs. Sue got 3! And Miguel (as seen in the picture above) even set a deadlift PR 50 pounds over his previous best! Wow. This was the first time I've been able to see most of you lift heavy weights and I am impressed to say the least. Thanks to everyone who came out and helped create such a good time.

**Also, I think we all set a PR for most # of Crossfitters in the Rec Center at one time.

W.O.D Tuesday 6/24/08

"Tabata What?"

Rest 1 minute between each exercise:

Tabata "L"-Pullups, Tabata Thrusters (45#), Tabata Box Jumps (20"), Tabata Sumo Deadlift High-Pull (45#), Tabata Double-Unders

Each exercise is scored by the lowest number of reps in each of the eight intervals

Your score is the total of the scores from the five stations

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Starting Strength

Whether you are a novice lifter or you have been lifting your whole life, I highly recommend reading Starting Strength by Mark Rippoetoe and Lon Kilgore. It is extremely informative and descriptive on the back squat, the deadlift, the press, the bench press, and the powerclean. Not only that, it is written very clearly so that anyone could understand it. So what are you waiting for???...go get it!

***Tomorrow - Free Crossfit Total Clinic! Meet tomorrow in front of the UCSB REC CENTER @ 6PM

W.O.D Monday 6/23/08

Crossfit Total (aka "CFT")

Back squat, 1 rep
Deadlift, 1 rep
Shoulder Press, 1 rep

Nicole and Zac hitting up the CFT

Great Glassman Quotes

Greg Glassman, Crossfit Co-Founder, has had some pretty great quotes over the years. His most recent one, however, might be my new favorite:

"Those who do not recognize the physiological import of CrossFit - unprecedented increases in work capacity across broad time and modal domains - are left with no rational explanation of CrossFit's popularity and reach. For these people I am typically seen as a marketing savant whose marketing strategies curiously won't replicate. It's like a blind guy wondering why everyone hangs out under lights at night." - Greg Glassman

What are some of your favorite Glassman quotes?

W.O.D Sunday 6/21/08

Rest

Crossfit Total Clinic

Huff pushing through "Jackie" at CF Newport Beach

Although there will be no Saturday group workout tomorrow, I will be very available this following week for a "Crossfit Total Clinic" for those of you who are interested. We will work extensively on correcting the back squat, deadlift, and shoulder press. I think it will be cool to get some of us together lifting some weights for once. I am anticipating many "PRs"! Let me know what you think. When? Where? Who? Let's get this thing planned out.

W.O.D Saturday 6/21/08

3 Rounds For Time:
15 Thrusters (m: 95, w: 65)
30 Kettlebell (or dumbbell) Swings (m: 55, w: 35)
45 Sideways Bar Hops

*1 sideways bar hop is a tuck jump (knees to chest) over the barbell you are using for thrusters

Failed box jumps suck!...but they sure are fun to watch

Genetic Potential

Huff was in Newport today and stopped by Genetic Potential/Crossfit Newport to get in a workout with Brian and Melissa MacKenzie (see picture above). Besides them both being expert trainers, they are some of the nicest people you will ever meet. We couldn't encourage you enough to go check out their great facility if you are ever in or driving through Newport Beach.

W.O.D Friday 6/20/08

As many rounds in 20 minutes of:
15 Clean & Jerks (m: 135, w:95)
400m Run

*power cleans and squat cleans are both acceptable

Some believe that our training methods aren't suitable for everyone. They are fools...

Crossfit _____?

We have good news and bad news. The good news is that our application for affiliation has been pretty much accepted. That was quick! The bad news... Crossfit Synergy is not going to work for us. It is either too close a name to Cynergy Crossfit in Massachusetts or someone else is in already in the process of affiliating with that name. So our next step is to find a new name for our affiliate. Any ideas guys?

W.O.D 6/19/08

"Lynne"
5 Rounds of:
- Max reps of body-weight bench press +
- Max reps of pull-ups
- Rest (as much as needed)

*score is total reps from all 5 rounds added together

Here is an old video of B doing "Lynne"

Click Here to See It