CF Games
Overhead Squats 3×15
Rest as needed, then:
2K Row and AMRAP Double Unders in 10 minutes

Strength
Good Mornings 3×15

WOD
2 Burpees/5 DU’s (or 20 Singles)
2 Burpees/10 DU’s (or 40 Singles)
2 Burpees/15 DU’s (or 60 Singles)
2 Burpees/20 DU’s (or 80 Singles)
2 Burpees/25 DU’s (or 100 Singles)
2 Burpees/30 DU’s (or 120 Singles)
2 Burpees/25 DU’s (or 100 Singles)
2 Burpees/20 DU’s (or 80 Singles)
2 Burpees/15 DU’s (or 60 Singles)
2 Burpees/10 DU’s (or 40 Singles)
2 Burpees/5 DU’s (or 20 Singles)

CF Endurance
Here

10 Tips for People Competing at Sectionals
Why should I stretch? Does a cheetah stretch before it chases its prey?
A word on knees, elbows, boobs, form and intensity
Oprah takes one step forward, then six steps back

Everyone at Derby City should sign up for the 2010 CrossFit Games Central East Sectional Qualifier.

“But Coach, I saw the videos from the CrossFit Games! All the competitors are beastly fire breathers. I have no business competing against them.” Bullshit! There are already over 400 competitors signed up for the Sectional. I assure you that there are not 400 fire breathers. Tons of people are signing up who are new to CrossFit or at the same level of fitness as you.

“But Coach, I can’t do all the workouts rx’d” Not a problem! Just like when you are at Derby City, the workouts can be scaled. The idea of the sectionals is to give everyone a chance to get a taste of what it is like to compete in the CrossFit Games.

“But Coach, I have never competed in anything in my life.” And now is your chance!!! There is a lot of camaraderie at Derby City. Everyone is cheering you on and helping you push yourself a bit farther than you thought you were able. Imagine being in an arena with hundreds of people cheering you on. It is a truly amazing experience that everyone should live through at least once in their life.

“But Coach, the workouts are going to be really hard….” Okay, this one is true for sure, but ask yourself, “Aren’t all your workouts hard?”

Sign up now!!! Represent Derby City. I would be proud to point each and everyone of you out while you are competing and yell, “He/She’s from Derby City!!!”

This year’s Central East Sectional Qualifier is going to be at the Greater Columbus Convention Center in Columbus, OH on March 7th. Register by clicking here.

The Crew w/ Louie Simmons of Westside Barbell

CF Games
As many rounds in 20 minutes:
30 unbroken wall balls – 20#/14# to 11 ft
30 unbroken double unders
“If an athlete breaks any movement or fractions the work at any point in the rep scheme, they have to start at 0 again”

Strength
Rest

WOD
Team WOD: Nickel & Dime
AMRAP in 30 minutes:
5 Clean & Jerk
10 Wall Balls
5 Ball Cleans
10 Box Jump
Partner A goes for one round, then Partner B. Your score is total number of rounds between both partners.

CF Endurance
Here

I Can Haz Calories
More Calorie-Counting Nonsense
Is the Tide Turning in Favor of Saturated Fats?

CF Games
As many 1, 2, 3, 4, 5 rep ladders in 10 min of 225#/155# Back Squat (rack the bar and take the load off your back before beginning the next rung of the ladder)
Rest 5 min, then:
5 Sets for total reps:
AMRAP Double Unders in 45 sec
15 sec rest
AMRAP Chin Ups
2 min rest

Strength
Front Squat 5×3

WOD
3 Rounds for time:
20 Push Press
15 Pull ups
10 Ring Dips

CF Endurance
Here

It’s Never Too Late to Start
Women’s Strength Training Network
The Inner Athlete

CF Games
For Time:
50 KBS – 2/1.5 pd
20 GHD sit ups
10 box jumps – 30/24″
40 KBS – 2/1.5 pd
20 GHD sit ups
20 box jumps – 30/24″
30 KBS – 2/1.5 pd
20 GHD sit ups
30 box jumps – 30/24″
20 KBS – 2/1.5 pd
20 GHD sit ups
40 box jumps – 30/24″
10 KBS – 2/1.5 pd
20 GHD sit ups
50 box jumps – 30/24″

Strength
Ring Dips 5×3

WOD
5 Rounds for time of:
Sprint across gym & back
15 Sumo Deadlift High Pull
10 Overhead Squat

CF Endurance
Here

Social Dilemmas of Going Paleo
Is The Military Getting Soft?
Common Injuries (The Knees)

CF Games
Rest

Strength
Rest

WOD
Double Trouble!
“Diane”
21-15-9
Deadlifts / HSPU
Rest as needed, then:
“Annie”
50-40-30-20-10
Double Unders/Sit ups

CF Endurance
Here

The Single, Most Effective Change in Your Diet is Changing Your Breakfast
Are Eggs Healthy For Me?

Maybe you’re bored at work today and the food links above aren’t enough info for you? Maybe you want to watch a movie explaining more about the food industry? Well, we’re here to help… Drawing on Fast Food Nation and The Omnivore’s Dilemma, director Robert Kenner’s Food, Inc. documentary explores the food industry’s detrimental effects on our health and environment. Kenner spotlights the men and women who are working to reform an industry rife with monopolies, questionable interpretations of laws and subsidies, political ties and rising rates of E. coli outbreaks. Click the “play” button twice; ignore the “HD Quality” button.

CF Games
For Time:
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
“If an athlete breaks any movement or fractions the work at any point in the rep scheme, they have to start at 0 again”

Strength
Press 5×3

WOD
5 Rounds for time:
15 Knees to Elbows
25 Push ups
35 Squats

CF Endurance
Here

Fish Oil
Fueled by Fat: Fat Burning 101

We’ve almost got the compilation video ready from our time on Fox 41 In The Morning… in the meantime, here are funny highlights from that day:

CF Games
5 sets for total working time:
15 unbroken push press – 95#/65#
10 burpees
25 unbroken box jumps – 20″/14″
Rest 2 min
“If an athlete breaks any movement or fractions the work at any point in the rep scheme, they have to start at 0 again”

Strength
Rest

WOD
50 Wall Balls
50 Push ups
50 Kettlebell Swings
50 Box Jump
50 Double Unders

CF Endurance
Here

Technique Lesson – The Press!
Hand Placement: Hands should be no wider than 1″ outside the shoulders. (Narrower than squat and bench press)
Bar Placement: Bar should rest on the anterior deltoids (front muscle of the shoulder). *Flexibility may be an issue. Rotate elbows forward and up so that the elbows are in front of the bar. Just enough to keep the forearms in front of the bar as you press.
Grip: Your grip should be with the bar resting on the heel of your hand not forward in the fingers.
Feet Placement: 10-12″ apart (at the heels)

Execution: !!! Bar path is completely vertical !!!
1) Big deep breath, hold it in. (belly breath not chest breath)
2) Lift the Chest, like you are pulling your sternum to your chin. Not vice-versa.
3) Pull your chin back move your face out of the way of the vertical bar path. This will also be accompanied by a slight backwards tilt of your torso.
4) Begin Pressing
5) As the bar passes your forehead you push your head and chest forward and under the bar until the bar is locked out overhead. The bar position should be directly above the back of your neck. Due to you pushing your head and chest forward not because you pulled the bar backwards.
6) With the bar locked out overhead you should be pressing your shoulders and traps upward as if you were trying to hold up the ceiling. At the same time you are squeezing your elbows in. This gives you a stable and active shoulder.

Faults: Allowing the chest to cave: Will result in allowing the upper back to round and push the bar forward. Also, having the bar “out in front”: To correct this focus on getting under the bar either by pushing your chest and shoulders forward (as the bar passes your forehead) or by pulling your hips back SLIGHTLY. All while remaining flatfooted.

Tips: The closer the press is to your face the more efficient the movement. (shortening of lever arms).

Thanks to The Project

We got a chance to train at the famous CrossFit One World this weekend in Union City (San Fran), California. It was an honor to workout at One World – home to many CrossFit firebreathers and a frequent stopping point for traveling CrossFitters due to its superior coaching.

Many thanks to our gracious host, Freddy Camacho, who showed us that the videos of him on the mainsite aren’t a fluke… He truly is a badass!