Pendlay Rows 5-5-5

Then:

For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups or Butterflied Abmat Sit-ups
30 KBS - 1.5pd/1pd
75 double unders

(from OPT's Big Dawg Challenge)

His stipulations on form are as follows: Workout 4:

knee grazes ground and full ext of hips at top for lunges; anyway to lockout overhead is good for clean and jerk, there has to be 2 movements (you cannot snatch it); biceps to rings and arms START and FINISH at full extension for dips; sit to ball for wall balls; 2 hands overhead for sit ups to touch ground or object when body with arms outstretched overhead; ear must be visible from side with arms overhead for swings; time taken is score

What's the best musical performance you've seen live and what made it the best?

"Strength is happiness. Strength is itself victory. In weakness and cowardice there is no happiness. When you wage a struggle, you might win or you might lose. But regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being."

-- Daisaku Ikeda

WELCOME to the second week of the Tribe's 30 Days of ______ Challenge!

Starting tomorrow morning we will be on our 8th day of the Challenge. How are things going? How many "cheats" do you have left after Thanksgiving?

Alycia's Kitchen Sink Salad from Erin Davidson on Vimeo.

Kale with Raisins and Pinenuts from Erin Davidson on Vimeo.

Activation/Buy-in: Find Max Wattage for 20s on erg, 3 attempts.

Complete 3 rounds:

500m Row

Bench Press (135 or 85) for Max Reps

If first time, use max push-ups instead of Bench.

There is no time component, max reps for the Bench is your score.

Burn off the Bird

Strength:

Max Handstand Push-up Depth (use parallettes where applicable)

Work up to (5 x 1) 1-1-1-1-1

Metcon:

15 HSPU

400m Run

15 Weighted Pullups

12 HSPU

15 Weighted Pullups

400m Run

12 Weighted Pullups

9 HSPU

400m Run

9 Weighted Pullups


What was your favorite dish at your Thanksgiving dinner?

Post to comments.

The Fastest Show on Earth. The first sub 2 minute "Fran" from gregg arsenuk on Vimeo.

"Fran"

21-15-9 for time:
Thrusters (95/65)
Pullups

"In this hectic part of year the suggestion bears repeating – and revisting. Carpe diem, take the bull by the horns – whatever you want to call it. Enjoy the moment – the company, the conversation, the chance to connect and tell stories new and old. Start some fresh traditions or revive some old ones (a pre-dinner family game of touch football, an after dinner walk, an evening around the board games or family albums, an evening of volunteering). Whether you’re alone or with a whole horde, here’s to making the most of the day in such a way that we’ll all go to bed that night fulfilled (not just full), inspired, at peace, nostalgic, and grateful for the day instead of just relieved the dishes are done or glad we made it through." -Mark from Mark's Daily Apple

What are you most thankful for?

Post thoughts to comments.

Mark Your Calendar for Dec. 5th

Rachel shown catching under the bar after the second pull.

Activation/Buy-in: Supine Rows, 3 x 10. (Don't allow shoulders to shrug - use a variation that is difficult to do by rep 8 or 10)

"The Chief"

Max Rounds in 3 minutes of:

135lb. Power Clean, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for 5 cycles.

Mark your Calendars for Saturday 12/5/09 at 12:00PM!

Our friends from King of Prussia have challenged to us a friendly competition between affiliates!! WODs to be announced (WODs will be scaled to all levels and ability). This is open to all CrossFit Tribe members. Please come up and help us represent Tribe!

If you plan on attending, please email us at crossfittribe@gmail.com ASAP.

Activation/Buy-in: Glute Bridges - 1 set of 20, (elevate feet or shoulders if that seems really easy)

DEADLIFT 5 x 3 (3-3-3-3-3)

Metcon:

3 Rounds:

Dumbbell Press, Max Reps (Pick load)

50 Double Unders

No time component. Score is number of presses for given weight.

Welcome to Day 2 of the 30 Days of _________ Challenge! Looking for something fast, tasty, easy, and perfectly portioned? You really can't go wrong with soup.

What are some mental steps you go through before pulling a deadlift? Post thoughts to comments.

Activation/Buy-in: Find out how heavy you can go for a set of 10 renegade rows.

Complete AMRAP in 20 minutes of:

25 Burpees

Bodyweight Back Squat, 15 reps

“At the peak of tremendous and victorious effort, while the blood is pounding in your head, all suddenly becomes quiet within you. Everything seems clearer and whiter than ever before, as if great spotlights had been turned on. At that moment, you have the conviction that you contain all the power in the world, that you are capable of everything, that you have wings. There is no more precious moment in life than this, the white moment, and you will work very hard for years just to taste it again.” -- Yuri Vlasov, Soviet Weightlifter

Today's question is in the post below!

Justin, Brussel Sprouts

Justin and the Brussel Sprouts that could. from Erin Davidson on Vimeo.

Tomorrow begins CrossFit Tribe's 30 days of ________ Challenge. Given the recent Nutrition Seminar information dealt out we'd love for you guys to stay committed to NOT backsliding this holiday season. Don't get sick like the rest of your coworkers off the sugary stuff. Don't resolve yourself to waddling around in resignation of a month wasted come January 1. Take a step forward and decide to do something or avoid something for 30 days... starting tomorrow. If you're getting to this a little late - start the very next day after that!

The rules:

1. Stake your claim. Post to comments!

2. Stick to your guns except for 8 "cheats" or meal opportunities to break.

3. Talk to someone about your goals so you're on the right track and so they know you're working on it!

Got something you're committing to for 30 days? Post it to comments and give your fellow Tribe members some ideas!

Here's some useful stuff from the Nutrition Seminar:

Why we talk about Nutrition in CrossFit - from Nicole Carroll

The importance of mental strength and commitment in meeting goals

What is Paleo? and What is Primal?

Why Zone? + a very succinct and balanced perspective on how to start.

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


This following content comes from the Paleo Diet newsletter. If you don't subscribe to Loren Cordain's (author of the Paleo Diet) weekly email newsletter you are really missing out on some great, cutting-edge, scientifically referenced information about how to optimize your diet, health, and the performance of your body. Click HERE to sign up.

Hunter-Gatherer Patterns

We are currently in the process of compiling meal times and patterns in the worlds historically studied hunter-gatherers. If any single picture is beginning to emerge, it clearly is not three meals per day plus snacking ala the typical U.S. grazing pattern. Here are a few examples:

1. The Ingalik Hunter Gatherers of Interior Alaska: "As has been made clear, the principal meal and sometimes the only one of the day is eaten in the evening." ²².
2. The Guayaki (Ache) Hunter Gatherers of Paraguay: "It seems, however, that the evening meal is the most consistent of the day. This is understandable, since the day is generally spent hunting for food that will be eaten in the evening"²³.
3. The Kung Hunter Gatherers of Botswana. "Members move out of camp each day individually or in small groups to work through the surrounding range and return in the evening to pool the collected resources for the evening meal"²⁴.
4. Hawaiians, Tahitians, Fijians and other Oceanic peoples (pre-westernization). "Typically, meals, as defined by Westerners, were consumed once or twice a day. . . Oliver (1989) described the main meal, usually freshly cooked, as generally eaten in the late afternoon after the day’s work was over."²⁵.

The most consistent daily eating pattern that is beginning to emerge from the ethnographic literature in hunter-gatherers is that of a large single meal which was consumed in the late afternoon or evening. A midday meal or lunch was rarely or never consumed and a small breakfast (consisting of the remainders of the previous evening meal) was sometimes eaten. Some snacking may have occurred during daily gathering, however the bulk of the daily calories were taken in the late afternoon or evening. This pattern of eating could be described as intermittent fasting relative to the typical western pattern, particularly when daily gathering or hunting were unsuccessful or marginal. There is wisdom in the ways of our hunter gatherer ancestors, and perhaps it is time to re-think three squares a day.

"Bear Complex"

5 Rounds, 7 sets of the following sequence:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip. You want to be at max load by round 4 or 5.

Demo of "The Bear"

You're on a road trip and the only place to eat for hours is McDonald's. What do you order? Post thoughts to comments.

Strength:

Front Squats 3,3,3

WOD:

Three rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups

What award would you love to win and for what achievement?

Post to comments.

CHOCOLATE FROSTED SUGARBOMBS! ... and more...

Nutrition Seminar and Paleo (Cooking Demo!) Potluck:

WHEN: This Saturday, the 21st, at 4 - 5p for the Seminar, 5-7p for the Potluck

WHERE: Seminar at Tribe, Potluck at Justin and Alycia's House - 135 North Valleybrook Road, Cherry Hill, NJ 08034

WHAT: If you're a member of the Tribe this seminar is part of your membership. You cannot be an athlete and not at least take one hour to think about what kind of food is fueling your performance. This is your opportunity to learn, get directed toward resources to learn more from, and to move one step closer to reaching your goals.

HOW MUCH: Seminar is free, Potluck is bring a dish or if not, bring $5 per person, please.

Please sign up on the Google Calendar and let us know if you are coming to the Potluck portion too! Thanks, guys! FUN TIMES AHEAD! :)

Tigers know best.

Hip extension is critical to getting the load overhead.





Coach Burgener on Power Snatch


Burgner Warmup with a weighted PVC or empty bar depending on athlete
(click on link for details)

“Randy”
75lb Power Snatch for time, 75 reps


Brain food: If you won a lottery ticket and had a million dollars, what would you do with it?

Post to comments:

Marcy pulls more than her bodyweight!

Workout taken from CrossFit Milford. (check out their site!)

Deadlift

5,5,3,1,1,1
compare you 5 rep max to 9/23/09
*Post weight and comments below

then

Partner box jumps. Each time must complete 200 box jumps, when one partner stops there progress the second partner starts. Keep this form going until you reach 200 total jumps. All box jumps must be "unbroken." Scale up or down according your level.

You can choose your last meal. What will the menu consist of?

Post to comments.


Beers and Burpees (The comical blogging journal of Erin Kelly, Krista Tobin and Kelly Lockman)

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Compare your time to the rest of the CrossFit community.


List 5 people at Tribe. Then describe each of them in 5 words or less.

Post to comments.

Work easy.


Rest hard.

Today's W.O.D comes from CrossFit Endurance

Front Squat 1 set of 20 with a weight you should only really be able to do 10 with... Do not re-rack weight. Fair Warning!!! You should meet "God"

RUN or Row (pick your weakness) for: 5 min on/5 min off, 4 min on/4 min off, 3 min on/3 min off, 2 min on/2 min off, 1 min on/1 min off.

"Your weaknesses is a recipe for incapacity and error."

-Coach Greg Glassman, Founder of CrossFit

Buy in:
Kroc Rows: 30-40 reps of one-arm bent over rows using a KB/DB with as heavy weight as possible. Suggested weight is 1.5 pood for males and 25lb DB for females.

5 Rounds
Max reps BW Back Squats
Max reps BW Bench Press

And how many times did you complain racking the bar in the front squat?


For more info, check out Michael's site HERE.


What do you plan on during the holidays to help those less fortunate?

Post to comments.

“Fight Gone Bad - Sandbag style”

3 rounds -

Shouldering Sandbags

Push Press with sandbags

Box Jumps

Thrusters with sandbags

ROW (cals)

How to Be Positive...When Things Suck
The Paleo Diet blog.


What is your favorite exercise?

Post to comments.

Strength work:

Push Jerk

1-1-1

WOD:

Complete as many rounds in 20 minutes as you can of:
DB/KB Power snatch, 12 reps (each side)
10 Push-ups

Post rounds completed to comments.

Cool down: Foam roll and static stretch as needed.

Of interest:

Get Off the Foam Roller
Bodies of Work


How many hours per night do you sleep on average?

Post to comments.

Strength/Skill
Clean
1-1-1

W.O.D
AMRAP in 12 minutes
135 lb. Clean, 3 reps
70 pound KB Swing, 6 reps
Knees to elbows, 9 reps

*these are full squat cleans, where the hip gets below the knee
*KB swings are fully overhead

What are you doing for Thanksgiving? Post grand plans to comments.

time to get filthy!

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


What is the hardest workout you have EVER done?

Post to comments.

W.O.D

5 rounds
50% of your 1 RM Front Squat, max reps in 30 seconds
Rest 30 seconds
AMRAP burpees in 60 seconds
Rest 60 seconds

Count your total amount of front squats and burpees completed
*burpees must be completed with full extension up top and the hips fully opened.
*Front squats must be below parallel and full extension up top

Cool down: Foam roll and static stretch as needed.

How Not to Deadlift.


Buy in:
Kroc Rows: 30-40 reps of one-arm bent over rows using a KB/DB with as heavy weight as possible. Suggested weight is 1.5 pood for males and 25lb DB for females.


W.O.D

3 Rounds (3 minutes rest in between rounds)

8 thrusters, 155lbs/105lbs (Go Heavy!)
1oom sprint (As hard as possible

*time each round and compare times.

Cool down: Foam roll and static stretch as needed.

What does success mean to you?

Post thoughts to comments.

Buy in:

3 rope climbs (at least give it a hard earned try if you cannot do this).


"Gripler Cripler"

4 Rounds
100m Run
10 Sandbag Shouldering (i.e. ground to shoulder)
(5 each side)
20 Knees to Elbow
20 Pull Ups


If you can pick a new career what would it be?

Post to comments.

STRENGTH WORK:

Deadlift, 7x1

Followed by:

AMRAP – 5 MINUTES

Pushups

"Constant excitement, constant buzz can lead to false expectations. In real training there are long periods where nothing much seems to be happening and you have to keep faith with yourself. Sometimes you might feel that you are going backwards.

But you need to keep in mind the big picture. Have a goal, do sensible things to try to meet it and be consistent. Try not to dabble in a plethora of new experiences in search of a new workout ‘high’. Work hard, eat right and then as Dan John often says good things are going to happen."

-Gubernatrix

Complaint box.

Sound off in the comments.

Snatch, 5x1.

followed by:

for time:

Sprint 4 x 100 meters (30 secs rest)
30 Push Presses 155 lbs
Sprint 4 x 100 meters (30 secs rest)

Cool down: Foam roll and static stretch as needed.

Delaware Online article with Val Whiting from CrossFit GameShape in Delaware: Listening to our Ancestors


If you can change one thing in this world what would it be?

Post thoughts to comments.

HOLY 530 CLAAAAAAAAAAASS!!!!!!

Part of the new ON RAMP class! More members to come this Thursday!

Buy in:

Kroc Rows: 30-40 reps of one-arm bent over rows using a KB/DB with as heavy weight as possible. Suggested weight is 1.5 pood for males and 25lb DB for females.

For time:
25 Squats
25 Push-ups
25 Ring Rows
25 Thigh Touches
50 Squats
50 Push-ups
50 Ring Rows
50 Thigh Touches
75 Squats
75 Push-ups
75 Ring Rows
75 Thigh Touches

Cool down: Foam roll and static stretch as needed.

What do you like best about training at CrossFit Tribe?

Post thoughts to comments.

The first ON RAMP class rotation at CrossFit Tribe has officially come to an end and the next begins this coming week. If you have a friend who's interested in CrossFit this is the perfect time to have them come out and give us a try. They can start in at any point during the first week. The first few classes will be this Monday, 7p and Thursday, 7p. There will also be a makeup session and class on Sunday.

We've seen some great improvements and can't wait to get these athletes into the rest of the classes, and welcome the November members in!

TODAY:

One month ago: