Archive for the foundations Category

Beautiful Box/Thrusters

Posted in foundations with tags on July 19, 2009 by coughingsparks

Crossfit Boston is lovely and Alex was very cool, knowledgeable and enthusiastic. My dad decided to tag along and had a great workout. They learned air squats, thrusters, and presses. They then did a WOD: three rounds for time of

-250m Row
-10 Thrusters (15# dumbbell for dad, air squats for mom)

They both made it in under seven minutes, so good on them!

Mine was, for time, three rounds of:

-10 Burpees
-10 Thrusters with 20# dumbbells

My time was 4:44 Doing those back to back sucks.

I definitely want to go back next time I’m in Cambridge. Too bad they were out of tee-shirts!

Foundations II-push jerk

Posted in foundations with tags on July 16, 2009 by coughingsparks

We did the press, the push press and the push jerk today. Always good to get tips on form. Then into a WOD of 21-15-9 of SDLHP with one-pood kettlebell and push jerk with 20# dumbells. My time: 4:11. Fun stuff.

Foundations Round II

Posted in foundations with tags on July 9, 2009 by coughingsparks

I am taking the Crossfit Ithaca foundations class when I can, even though I already took the one at Crossfit Cuse. Three reasons for this. One, it never hurts to have instruction on the fundamentals and get form checks from another trainer. Two, it’s nice to meet new Crossfitters and watch them catch on and nail stuff. Three, I want Clea to be comfortable with me going to her classes when she starts them, seeing as how she was not the initial person to train me.

Anyway, we did dead lift training today and the press, then a nice little beginner WOD of
10-9-8-7-6-5-4-3-2-1 reps for time of:

-20# Medicine ball dead lifts (these were interesting in that there was nothing to grab)
-20# Dumb bell presses

I got 6:22, which in all honesty I could have done faster, but the whole point was to focus on form. I mean, the last few shoulder presses were difficult to quickly, but it was not a strenuous WOD, just one to practice movements.

Then we had a nice long talk about nutrition and fish oil. Looking forward to the next class.