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Old 06-23-2008, 11:12 PM   #11
Dorian Bunker-Pardo
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Re: Foundation CrossFit

oh, and as for July, no real big plans outside the usual work, music stuff, and Obama campaign activities. Couple concerts including Summer Jam on the 20th, but that's it.
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Old 06-23-2008, 11:13 PM   #12
Gilles Belin
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Re: Foundation CrossFit

Dorian that routine is impressive !

My workout today was playing 2 hours of beach volley
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Old 06-23-2008, 11:16 PM   #13
Dorian Bunker-Pardo
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Re: Foundation CrossFit

thanks man. 2 hours of beach volleyball sounds like a damn good workout to me!
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Old 06-24-2008, 12:09 AM   #14
Andrew Bueno
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Re: Foundation CrossFit

"Fran"

21-15-9 reps for time:
thrusters, 95lbs
pullups

4:23 (PR! by 1:01)

i feel sick. i'm going to have the Fran Hangover.
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Old 06-24-2008, 10:41 AM   #15
Sheena Camagong
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Re: Foundation CrossFit

Ooh neat.. My first post.

Workout from yesterday..

"Helen" - 3 rounds for time:
400m run
21 kettlebell swings [16k]
12 [jumping] pull ups

13:35 Whoooo!
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Old 06-24-2008, 02:11 PM   #16
Dwinson Cagingin
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Re: Foundation CrossFit

Hi I'm Dwinson.

WOD

CFWU x3

starting to incorporate different exercises from the
squat push pull open and close categories.

Snatch
1-1-1-1-1-1-1

45-55-65-65-65-75-75

form is pretty ugly. got some coaching from jason, billy and nick from bangor gym. thanks guys! i want to get the form right before i hurt myself w/ heavier weight.


nick coached me on some butterfly kip techniques.

got 3 consecutive butterfly kips! then i ripped in both hands. =)

it was one of those "aha!" moments. hopefully my body remembers how i did it.

enjoy the sun!
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Old 06-24-2008, 02:36 PM   #17
Adrian Dowst
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Re: Foundation CrossFit

I love this idea, Andrew!

I'll try to post regularly, because otherwise I'll forget, but here's the past couple days.

Thursday 6/19/08
"Dead Lynne"
5 rounds each for max reps of 185 deadlift/pullups
69/24
Rested between rounds, but went straight from DLs to PUs. Grip was absolutely fried, so I couldn't hold on to the bar.

Friday 6/20/08
18 holes of golf in the mid-day sun
2 games of bowling
poker
Went through a dozen balls with a final score to high to count, 12lb ball (working on form ), lost $20.
This wore me out more than yesterday's workout!

Monday 6/23/08

1) front lever progression
1 minute hold
This one is a lot of fun, time to start making it more difficult

2) OHS
95 x 5 x 3
Next time: +5

3) Modified 080620 WOD
AMRAP in 8 minutes of:
8 thrusters (65 lbs)
8 pullups
5 rounds and 8 thrusters
Grip on PUs remains an issue. Maybe my forearms are tiring because I hold on to the bar for dear life?
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Old 06-24-2008, 03:16 PM   #18
Adrian Dowst
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Re: Foundation CrossFit

Quote:
Originally Posted by Dorian Bunker-Pardo View Post
Did my regular daily workout today. I'm sure it's not very efficient, but I've done the same thing pretty much 5 days of the week for about 8 years now. Most of it was picked by my basketball team's coaching staff back in college and I've just stuck with it, tweaking things here and there. I'm open to any tips or suggestions people may have to make it a better workout. I'm sure I could consolidate some of these lifts with a few simple crossfit movements, but I haven't yet. It doesn't contain much leg stuff, so I'm sure, at the very least, I should toss in a few squats. Anyone know where in the workout would be best to do them?
I guess the real question is: does the routine work for you? Are you making the kind of progress you want?

Personally, I'd get bored with that pretty quick. I like the variety that the WOD provides, and I think it's worked pretty well in terms of building metcon. However, I haven't become as strong as I'd like, so I'm starting out on Gant Grimes "strength-biased" program (http://www.board.crossfit.com/showthread.php?t=32641, wfs)

Essentially, the program consists of:
1) practicing a gymnastics move (handstand or front lever)
2) two to four power/oly lifts (squats, power cleans/snatches, deadlifts, etc)
3) a short, intense metcon (the goal is to get it 5-10 minutes by scaling reps/time, but not weight)

There are hundreds of options available to you, Dorian, but I like the sound of this one, so I thought I'd share it. I'll let you know what I think after month or so.
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Old 06-24-2008, 05:10 PM   #19
Andrew Bueno
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Re: Foundation CrossFit

I went to Greenlake earlier.. planned to run a 5k. I ended up laying out in the sun and only practicing handstands.

Class tonight @ 7pm. I won't be lazy then.. hopefully.

GREAT JOB POSTING EVERYONE
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Old 06-24-2008, 08:10 PM   #20
Nate Alidina
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Re: Foundation CrossFit

*** kicking "Helen"

3 rounds for time
400 meter run (up the hill to the dead end sign)
21 kettle bell swings (16kg)
12 pullups

My time 15:59
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