Monday, 14 Feb, 2011
Posted by Mandee on February 13th, 2011
39 responses
Warm-up-
5 minutes of the following Kettlebell complex, increasing weight as needed:
One- arm KB DL, 5 each side
One-arm KB hang-power clean, 5 each side
One-arm KB push-press, 5 each side
Broad jump across the width of the gym
Workout-
"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box
Post time to comments.
Enlarge image
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
39 responses to "Monday, 14 Feb, 2011"
February 13, 2011 at 2:30 pm
Here is an article I was able to find on the concept of "Greasing the Groove".
Many of us have specific weaknesses that we need to work on to reach our full potential as CrossFitters. With so many skills and exercises involved in CrossFit I'm sure everyone has atleast one thing that they dread seeing come out of the hopper.
This article gives you a structured plan on how to help you diminish those weaknesses. For instance: my biggest weakness is HSPU's. So to implement "Greasing the Groove" I'm going to knock out 3-5 HSPU every time I walk into my kitchen. I won't be hitting failure but I should be averaging anywhere from 30-50 a day (yes, I know that's a lot of trips back and forth to the kitchen but I eat... a lot).
Russell has been telling me to do this for a while now and I figured it's about time for me to start listening. I'm sure a lot of you guys are already aware of this concept but I just thought I would post it in case a few of you weren't. It can be used with any exercise such as pull-ups, squats, push-ups, even double-unders or muscle-ups and also with weightlifting mvoements such as deadlift, back squat, bench press, etc.
February 14, 2011 at 12:37 am
February 14, 2011 at 1:23 am
What exercise should I "Grease the Groove" with to increase hamstring flexibility? I'm thinking 5 Good Mornings everytime Jake goes to the kitchen. Any suggestions?
February 14, 2011 at 1:42 am
I'm with you Jake, it's high time I start working on that goat of HSPU. Started working on the strength goat last week and have a plan set for it, now I need to implement a plan for the HSPU, thanks for the article.
February 14, 2011 at 2:19 am
February 14, 2011 at 2:21 am
February 14, 2011 at 2:46 am
February 14, 2011 at 2:53 am
February 14, 2011 at 3:11 am
http://www.huffingtonpost.com/dr-mercola/coconut-oil-benefits_b_821453.html
February 14, 2011 at 3:35 am
Lots of lower back discomfort from the 3rd round on. Slow on box jumps as always.
February 14, 2011 at 3:38 am
I'd like to try before buying a lot of it online as the wife is kinda iffy on anything coconut. Is there any coconut taste to the food prepared with the oil, as that's her main gripe, the taste?
February 14, 2011 at 3:56 am
Ran the Louisville Lovin' the Hills 50k on Sat (http://llth50.blogspot.com), took me a while in 6hr 50min. Very tough course, always climbing or descending, turned into mudfest on the back half as the snow melted off and runners pounded the narrow trails into slushy submission. Should have a race report on the blog in a day or two.
February 14, 2011 at 4:29 am
February 14, 2011 at 4:51 am
February 14, 2011 at 5:42 am
February 14, 2011 at 5:52 am
I've had lots of experience with trying to get the wife to eat things she doesn't think she will like. The BEST method is to just make it, have her eat it, and then tell her AFTER what it was that she ate. Works 90% of the time.
February 14, 2011 at 6:03 am
1 pood kb, 65# powercleans, 18" box
February 14, 2011 at 6:10 am
I think it's even on the same shelf as the quart size So Delicious coconut milk, below all the different nut butters.
Good pointer Russell....This is what I have to do at work to get ANYONE to try my recipes.....I tell them just to try it, and then these are the responses I get....'That's turkey?', 'That's healthy?'...then, 'Give me that recipe! That's good!'
February 14, 2011 at 6:31 am
19:22
February 14, 2011 at 6:47 am
37,40,40,39,40,40,40,40,41,40
Felt good to get back in the gym and do some stuff with some weight.
February 14, 2011 at 7:18 am
I personally like the flavor, so I use the unrefined stuff. It's cheaper too.
February 14, 2011 at 7:19 am
February 14, 2011 at 7:22 am
My lack of facial hair may have hindered my ability to count to 7.
February 14, 2011 at 7:27 am
February 14, 2011 at 8:08 am
February 14, 2011 at 8:14 am
February 14, 2011 at 8:16 am
February 14, 2011 at 8:21 am
February 14, 2011 at 8:28 am
February 14, 2011 at 8:39 am
February 14, 2011 at 8:42 am
February 14, 2011 at 9:01 am
February 14, 2011 at 10:16 am
February 14, 2011 at 11:10 am
Wonder why I didn't lose count Robert?
February 14, 2011 at 12:35 pm
February 14, 2011 at 12:36 pm
February 14, 2011 at 1:58 pm
February 14, 2011 at 2:17 pm
February 15, 2011 at 1:21 am