Crossfit Nampa Idaho

11/21/2008 - WOD - Deadlift 1-1-1-1-1-1-1

Find your max deadlift.

11/20/2008 - WOD - 30 Clean and Jerks with 155lbs for time

This was one of the workouts from the Crossfit Games.  Jason Kalipa, winner of the 2008 Crossfit games, did this workout in an amazing 2:37.  How fast can you do it?

11/19/2008 - WOD - 21-15-9 Back Squats and Ring Dips

On the back squats, use 112% of your bodyweight.  This is a borrowed workout from Crossfit San Francisco.  

11/18/2008 - WOD - Back Squats 5-5-5-5-5; Push Press 3-3-3-3-3

Do heavy back squats, 5 sets of 5, followed by 5 sets of 3 push press.  This is a good strength day workout.

11/17/2008 - WOD - 50 rounds of Burpee Pullup Burpee Thruster combo

This is one of those "harder than it looks" workouts.  Do 50 reps of a Burpee Pullup followed by a Burpee Dumbell Thruster with 45lb dumbells. 

A burpee pullup is doing a burpee and then jumping up and doing a pullup.  A burpee DB thruster is doing a burpee followed by a dumbell thruster with 45 lb dumbell.  Women use 30 lb dumbells. 

11/14/2008 - Rest Day

Every third day, or whenever your body tells you, it's a good idea to take a rest day.  Get outside and enjoy nature!  Use your body that you are developing to go for a hike, walk, bike ride, run, rock climb, etc.  Just get outside and do something. 

11/13/2008 - WOD - "Mini Kong"

Recently, there have been several posted videos on the main site of various crossfitters performing a new workout "KingKong".

King Kong is three rounds of the following:

1 rep Deadlift at 455 lbs

2  Muscle-ups

3 Squat Cleans 255 lbs

4 Handstand Pushups

The time to beat, incidentially, is 2:31 by Josh Everett.  My thought was to give it a try.  I was a little too ambitious in my assessment of my abilities.  I finally settled on a 385 lb deadlift, 2 muscleups, 205lb squat clean, and 4 handstand pushups.  My time was 11:44 - a little slower than I had planned as well.  3 heavy squat cleans really tax you metabolically.  Next time, I'll try a little more weight and try and go a little faster.  Here is a picture of me doing a front squat.  Notice the curvature in the back.  This is not good form.  I need to work on keeping my elbows up, whic in turn keeps the upper back straight. 

11/12/2008 - WOD - CLean and jerk - 1-1-1-1-1-1-1

Today's workout is simple.  Find your maximum Clean and Jerk by doing 7 singles.  The Snatch and the Clean and Jerk, known as the Olympic lifts, develop power, strength, coordination, and flexibility.  There are very few general fitness exercises that provide more benefit than the Olympic lifts.  As a matter of fact, I can't think of any.  Okay, I'll say it, the Olympic lifts are the best exercises in the world for general purpose functional fitness.

A couple of months ago, Danny visited CrossFit Nampa.  He is a competitive Olympic lifter.  Here he is with 295 pounds in the rack position after cleaning it, right before he jerked it.  At the end of his workout, he shoulder pressed 205 for 3 reps.  I wouldn't have believed it if I didn't see it.  His knees were completely locked out.  It was a strict shoulder press for 3 reps at 205 lbs.  That is very impressive.  Who says that Olympic weightlifters aren't strong?  You get strength, coordination, flexibility and balance.  Why wouldn't you want to practice the Olympic lifts?

11/11/2008 - WOD - Max rounds in 20 minutes of: 10 pullups and 10 Dumbell Thrusters

This workout was on the main Crossfit site a couple of days ago.  We substituted dumbell thrusters such that the total of the dumbells was 30% of your body weight.  This workout is unbelieveably hard.  The simple ones are always to tough ones. 

Rounds completed:

Mike 12

John 10

Amelia 8

Amelia has been visiting for the past couple of days.  She has never crossfitted before, but she has an athletic background, running up to 10 miles a day sometimes.  She has a natural squat.  Check out her form after only a small bit of coaching.  Notice how straight her back is.

11/10/2008 - WOD - "Circuit" - back extensions, wall ball, ring dips, box jump, push jerk

The Circuit is CrossFit Nampa's version of Fight Gone Bad.  Since we don't have a Concept II Rower, we've invented our own version and simply call it the "Circuit".   It consists of 1 minute at each station, with a rest station after the push jerks.  The score is the sum total of all your reps at all stations combined.  You go around the circuit 3 times. 

Scores:

John 390

Mike 386

Amelia 254

Here's a shot of John doing his box jumps.