Sunday- March 23rd, 2009
Once again I was up at Crossfit New Hampshire and it was a complete success. I was up there for Saturday and Sunday training and the people ripped it apart. These people are quite impressive and have made huge strides since I started going there about two months ago. I love going up there because of the atmosphere and the great community that they are building within their region. I am starting to work on this and starting to out sour
3.22.09
Southland WOD– Rest Day- The kids will be needing this, especially, TJ, since he has been hitting it hard over the last few days. He has seen vast improvements over the last month. For example, he has moved on from parallel dips to the ring dips, which is a much better workout and creates a better understanding of stability and working the midline core, which we call midline stability of the core. TJ will hit tomorrow hard and will concentrate on a deadlift and run workout.
3.23.09 Southland WOD
All trainees will warm up with Coach B Warm-ups and the Skills and Drills Concept, which was coined by Crossfit New Hampshire owner, Sammy Daghir. The point of Skills and Drills is to warm-up with every fundamental movement in Crossfit and also hit the weaknesses of each person. Skills and Drills looks as the following:
Row- 1000 to 2000 meters (Slow steady pace- 85% effort)
Run-800 to 1600 meters
x 10 of each: Pull-ups/Push-ups/Sit-ups/L sit Pull Ups/ Shins to bar/ Glute Ham Developer/ Back Extensions/ Handstand Push-ups/Ring Dips/ 9 Fundamental lifts
Coach B Warmups– Snatch and Clean
x 3-5 each of: Muscle ups/handstand push-ups/ring dips/L sit holds(30 secs x 4)/ Handstand Push-ups(30 secs x 4).
135 deadlift-12 reps
Run 400 meters
135 deadlift-9 reps
3.23.09- Initial Fitness Test
Run 400 meters for time – 1:12
Rest 1:00
Max # of Pull-ups in 1:00(Jumping Pull-ups)- 52
Rest :30
Max # squats in 1:00-40
Rest :30
Max # of Push-ups in 1:00-36
Rest :30
Max # of Abmat Sit-ups in 1:00-32
Rest :30
Row 500 meters for time- 1:58
the last week. In the beginning, he struggled to get an air squat and now he is busting out 40 perfect air squats. He is dedicated and will be a beast as the coming months come around. He has the strength, but we have to work on his technique and form. He has really improved on his air squats, front squat and overhead squat. Also, his push jerk technique has gotten a hundred times better. He struggled at first to understand, but tonight was a great stride in his form. He can only get better. My point during this first month is to hit the technique and form of the 9 basic fundamentals of Crossfit hard. These are the cornerstone of Crossfit and you must be able to master the technique and form before you can move onto the official WODs of Crossfit. Matt is a great competitor and the Sky’s the limit.