Tagged as: ring dip

Thanks To Rey Photography!

Thanks to Rey Photography for putting out some amazing action pictures from the Baseline Challenge. If you haven’t seen them yet check out our FB page to see how it went down!!

Link: Baseline Challenge

Pink

Wednesday’s Workout

Skill: Depth Jump & Ladder Drills

Conditioning: For Time-

100 double unders 
25 wallball 
30 situps 
25 wallball 
100 double unders

Thursday’s Workout

Strength: Dumbell Bench 5×5

Conditioning: For Time

15-12-9
Squat Clean 135/95 
Ring Dip

Till Those Lights Come Up

By: CrossFit Lisbeth

Cold metal and dull black rubber plates.White, chalky particles drifting in the air, then settling on the black mats. A bunch of sweaty bodies, some dripping more than others. Perspiration dots staining the black floor, like some sort of putrid rain. Wooden boxes. Some giant rubber bands. Maybe a dog in the middle of it all, watching, observing, sometimes barking, but often just tail wagging in content silence — the way that dogs are, happy just to be warm and dry.

This is what we go to every day. Just a place, and some things. A cold warehouse in a neighborhood where men drive trucks and wear shirts with their names embroidered over the pocket.

What we see, when we’re there — along with the emotions we feel — far overwhelms what that place actually, physically, is.  Without people, without coaches, without effort, it is just … four walls … with some banged up equipment and a whole lot of emptiness. That same description used to fit us, too. But then we found the place.

From the outside, before the doors open and the lights turn on, the box looks so … ordinary. Like nothing special. Like just another business.

“Till those lights come up, and we hear that crowd, and we remember why we came.” (Jackson Browne)

Congrats to Petergaye for competing in the 12 mile Tough Mudder Race. Her hard word is definitely paying off, especially the 235lbs personal record on her deadlift on Monday!

Friday’s Workout

Skill: Situps
Strength: Back Squat 5rep (80%)

Conditioning:

Baseline Challengers

100 Hollow Rocks /Situps
-Rest
50 Box Jumps/Step -ups
-Rest
25 Ring Dips

Non-competitors

Same workout; 2 rounds; no rest

Saturday’s Workout

BASELINE CHALLENGE- IT JUST GOT REAL

8:30 Check-in

9:00 First heat

 

 

You Might Be A Crossfit Girl If:

You Might Be A Crossfit Girl If:

  • You purposely get out of bed at 5:30am on a Monday to do something called  a “WOD”.
  • You get nauseous just hearing the word “burpee”.
  • You take “You were a freaking beast today!” as a compliment.
  • You talk about doing “Fran” even though you are totally straight.
  • You have front squatted your dog, just to see if you can.
  • You are not sure what the real use for PVC piping is, but know it is awesome for pass-throughs and lift demonstrations.
  • Picking your calluses has replaced your nervous habit of biting your nails.
  • You NEVER watch a trainer demonstrate something and think, “That looks easy”. You know better!

If you are a Crossfitter, add your own in the comment section. 

W0w! Remember This?!! We’ve come so far!!

Monday’s Workout

Skill of the Week: Barbell Good Mornings (video)

Practice:  10 min’s kipping work

Conditioning:
-2 min max Air squats
-2 min max KB Swings overhead
-2 min max Anchored Sit ups
-2 min max Ring dips  (Level 1: bar dips or box dips)

-rest 1 min between movements

REPEAT

SCORE:  Total Reps for both rounds

Tuesday’s Workout

Skill of the Week: Barbell Good Mornings (video)

Strength: Press-1 rep max

Conditioning: 
3 rounds for time-
25 Push Press (75/45)
100 meter traveling singles

PaleoQ: What is your score?

PaleoQ™ (Paleo Quotient) is a score designed to assess a person’s overall health status. An average American adult should have a PaleoQ of 100; higher is better.

PaleoQ is intended for informational and entertainment purposes and for raising public awareness about the health benefits of a Paleo lifestyle. PaleoQ is not a diagnostic tool.

Measures include: 

Gender
Fasting Blood Glucose
Resting Blood Pressure, Systolic  mmHg
Resting Blood Pressure, Diastolic  mmHg
HDL
Triglycerides
Waist CircumferenceYour goal should be a PaleoQ score of 120 or above.

  • 140 – Superman
  • 120 – Modern Caveman
  • 100 – Average
  • 80 – Vegan
  • 60 – Couch Potato

Test your score here

TJ fighting the pain.

Thursday’s Workout

2 minute Air Dyne
2 minute Ring Dip
2 minute Box Overs
2 minute Sit ups
2 minute Hand Stand Push Ups

-45 second rest between rounds

-Score Total Reps
1 minute Air Dyne Time Trail (spm)

Friday’s Workout

Strength: 5×3 Front Squat

Conditioning:
Buy In-
800m Run
Then:
10-9-8-7-6-5-4-3-2-1
Pistol
1-2-3-4-5-6-7-8-9-10
Pushup or HSPU