Wednesday, 08 Dec, 2010

Posted by Mandee on December 7, 2010   |   23 Comments

Calisthenic drills

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post loads to comments.

Get high or die trying

Steve’s Club National Program by Again Faster Equipment– video [wmv] [mov]

Callus care and why gloves are for sissies

23 responses to “Wednesday, 08 Dec, 2010”

  1. Emily D. says:

    CFFB tonight:

    3x3x3x3x3 C&J

    Hit 85 on the warm-up which was a PR…but stayed at 75 for the WOD. I press the thing every time and make it harder instead of “jerking” it.

    4 rounds of:
    5 pull cleans (85 lbs)
    15 push-ups
    15 back extensions
    250m row


    Awesome WOD tonight….metcon was a lung burner.

    • Emily D. says:

      **Actually….looking back….last time I got 75 up was with a split jerk…so I consider this a big improvement since I didn’t have to split it.

  2. Kristi simmons says:

    I LOVE the logo on that wall, but I gotta say that I REALLY LOVE the way that flag looks in there. Probably my favorite thing as far as “looks” go.

  3. Justin says:

    PR by 75 over last time, but bench is the only one I was really happy with. Should have gotten more on clean and ohs.

  4. Slade White says:

    Last night was strange in that there were only two people in the 5:30 class (which I’ve never seen). Then all of a sudden there were about ten in the CF101 class. Let the growing begin!

  5. Penelope says:

    105(PR),95(PR),70 = 270

  6. Rich Hall says:

    Not a fun workout but definitely has me fired up as I finally, after 44 years, was able to bench my body weight!


  7. Robb says:

    Two points from the article

    “Sometimes mistakes come not from when climbers exceed their own abilities, or are too confident, but simply when they exceed their capacity as human beings.”

    It’s ironic that the story used to support this statement is one of the most persevering stories I’ve ever heard, but the statement is true nonetheless. Participating in the backcountry at any level (i.e. climbing, hiking, snowboarding) has its limits and often when you exceed your capacity there its too late. You are too far from help or the severity of the miscalculation takes you out. I would argue that the climbers in the Andes didn’t exceed their capacity, but rather showed the will of us all to survive and live.

    “stories glamorizing risk increase the chance of future disaster.”

    With this statement the writer sounds like they sit on the couch too much. I had to probe an avalanche in Colorado looking for friends, all got out safe, and never once considered the risk of going into the debris field. Nor did it stop me from going back to the same spot time and time again.

    You can’t stop the risk or the fact that people will continue to take them. The goal should be to educate on how to manage it. If Ralston had made a plan and communicated it this article would be written from a different perspective and maybe not written at all. Risk is good and when respected can be a driver behind pursuits that exceed the imagination.

  8. Will Blankenship says:

    225-245-175 = 645

  9. Robb says:

    215(pr) – 225(pr) – 135

  10. Robert S. says:


    The cleans were not impressive at all. Pleased with the OHS pr. I had 170 up, but I got soft in the shoulders at the last second.

  11. Rich C. says:

    165-205-135 all 3 pr’s

  12. Larry says:

    Hotel workout in Hagerstown, MD

    hang squat cleans with 30 lb dumbells


  13. Jake Naumcheff says:


    Total= 825

  14. RyanP says:

    190-180-130 all PRs

  15. KLowe says:

    285 PR
    -920-PR by 40

    Crossfit works ; )

    Most psyched about the clean today! Best it has ever felt. I attribute this to taking 2 weeks off and eating shitty food.

    • Larry says:

      i had another Hoppin Frog Oatmeal Ipereal Stout tonight. Yummy… Also the Lagunitas Little Sumpin’ Ale is about the best IPA I have tasted in a long time. Highly recommended.

      If anyone is going to ATL in the next week or two, I will pay you to go by Total Wine and More in Kennesaw on I-75 to get some tasty treats for me. Let me know.

  16. Patrick says:


  17. Will Blankenship says:

    I should have stuck around and watch Jake and Kevin demolish this. Nice work fellas.