http://crossfitLP.com The Only Easy Day Was Yesterday Mon, 04 May 2009 05:07:48 +0000 http://backend.userland.com/rss092 en CROSSFIT LITCHFIELD PARK IS EFFECTIVELY CLOSED FOR BUSINESS. Due to zoning restrictions in the city of Litchfield Park, CrossFit Litchfield Park will no longer function as a fitness club at 505 Redondo Dr. We will continue to provide nutritional and dietary counseling through correspondence, and consultation on exercise physiology and effective fitness ... http://crossfitLP.com/200905/out-of-business/ SQUATS GALORE Workouts on Thursday, 20090423: When Luke started working with us three months ago, he couldn't do Overhead Squats (OHS). They are indeed one of the most challenging movements in CrossFit, and for most people they have a long learning curve. About 6 weeks ago, Luke tried Nancy as RXd, which ... http://crossfitLP.com/200904/ohs-fs-bs-exemplars/ SQUATS GALORE Workouts on Thursday, 20090423: Visitors from Kirkland CrossFit (Washington), John and Lori, joined us for a sunny morning workout. We broke out a rugged vintage WOD from December, 2005, and did heavy triples instead of heavy singles: Overhead Squats, 3-3-3-3-3 Front Squats, 3-3-3-3-3 Back Squats, 3-3-3-3-3 The goal is to increase the load on ... http://crossfitLP.com/200904/ohs-fs-bs/ A FEW SHRAPNEL CAPTURED Workouts on Tuesday, 20090324: Luke, Daniel, Rayne: AMRAP in 10 minutes, 5 deadlifts, 225 pounds 15 pullups Luke: 5 rounds, Rayne: 5 rounds, Dan: DNF Brian: ARMPITS (carrying 75 pound barbell around 530 meter loop; every 100 meters, drops barbell and relay runs a 10 pound weight plate to or from start ... http://crossfitLP.com/200903/amraps-and-armpits/ Saturday morning, 20090221, Workouts: Luke: Death by Front Squats, at 135 lbs. (79.5% of bodyweight) 9 rounds completed… 45 reps total, in 9:02 Andrew: repeated SUPERFETCH. 20 lbs dynamax ball. 750 meters, 52 throws, 50 pushups and 50 overhead squats, TIME = 12:25. A glimpse of progress: On January 24th, Andy did SuperFetch for the ... http://crossfitLP.com/200902/tadpoles-and-anchors/ Grandma's workout: 3 rounds, 21-15-9 & 7-5-3, ring squats and deadlifts @ 75 lbs. From 20090219-grandma My grandma had an accident several weeks ago, falling against a curb while visiting my sister in Flagstaff. The pain she experienced (in her shoulder) stopped her from working out for a while. (More accurately, the ... http://crossfitLP.com/200902/getting-back-on-the-path/ Natasha has been trying to drive me to update our blog. We all suffer for the lack of updates. On her cue, I'll describe today. Morning: Navy SEAL candidates Luke, Andrew and Penzo work through a few rounds of the CrossFit WarmUp (CFWU) - opening the hips (overhead squats), closing the ... http://crossfitLP.com/200902/fighters/ Coach Glassman speaking at the original CrossFit certification seminars (December 2002) on 'aerobic versus anaerobic' exercise. Paraphrasing from this excerpt: "What's the drawback of anaerobic efforts? Discomfort. I know tons of guys who think that spending all day jogging on west cliff is fun. I don't know anyone who thinks a 1000 meter ... http://crossfitLP.com/200902/anaerobic-efforts/ Bodyweight team workouts: burpees versus sprints I just gave the following conditioning workouts to a wrestling team. This workout serves as an example of competitive, team programming requiring no equipment. I used a stopwatch, and a 400 meter high school track, neither of which is necessary. I divided the team into two; ... http://crossfitLP.com/200901/bodyweight-team-workouts/ These one-legged squats are assisted; they are neither pistols, nor 'bulgarians'. They are easier and can be used as progressions towards one-legged squats. Here we see Patrick Haskell coaching a pattern of assisted one-legged squats to treat asymmetries: They might be rehabilitative or prehabilitative. Patrick Haskell demonstrated this exercise and created ... http://crossfitLP.com/200901/one-legged-squat-therapy/