SMMF

Matt and I recently converted to the 5 on 2 off schedule and today was our easy day. The workout has no name, but was inspired by a post we read on the Gym Jones page about Single Movement Mind F@#ks. Basically, you do a single movement for a long period of time (in this instance 100 reps.). SMMF's will challenge your physical ability as well as your determination.

Workout:
100 45lbs. squat cleans
100 45lbs. sumo-DL's
100 45lbs. thrusters
100 windshield wipers
End with pull-up burn-outs and ring dip burn-outs

Walk it out!

Victory

Today, Matt and I were talking about muscle-ups and I decided to set a personal goal to be able to do one by February 1st. About an hour later I was out back and reading an article in the new Crossfit journal about them (technique, tips, etc.) and decided I'd start to learn now. After about 15 minutes of failed attempts and thinking that my arms were going to snap at the elbows, an amazing thing happened. I did a muscle-up in a month shy of my goal. For anyone who is struggling with them the advise I offer is to concentrate on: 1-technique, 2-technique, 3-you should get the point by now. My first couple of attempts frustrated me because I assumed I simply did not have the strength, however, I painfully realized that the motion is the determining factor as to whether or not you pull it off. They are uncomfortable, unnatural, and painful, but practice will make perfect. For a detailed description of how to successfully perform a muscle-up I suggest you subscribe to the Crossfit journal, but if you want to run out and try one right now, remember: keep your arms as close to your body as possible, while pulling up try to put your face in front of the rings as far as you can, and the position for the rings should start parallel, transition to adjacent, and once you are about to the dip position the rings should become parallel again ( II 00 II ). Aside from that, just keep trying. The WOD of the day was "Helen", but that's not as exciting.

Walk it out..

My Choice

Today it was my turn in our rotation to "create" a workout. The workout I made was heavily influenced by what I have read on Eva T.'s web page and if you don't know who she is I strongly suggest checking her out. The workout is entitled "Extended ET".
"Extended ET":
10X 30 second handstand holds
10X 15 knee-to-elbow
10X 30 second squat holds
It was an awesome workout. Matt, Jake, and myself will admit it is much harder than it looks. However, it is terribly boring to watch. Tomorrow, January the 3rd, we will be meeting at Byrd park at 5pm and are hoping to do a small group WOD. We decided on "Helen", and if anyone feels like coming out we'd love to build tomorrow's group up. See you there.

This is the first official Crossfit @ Lombardy logo.

Comatose, Baby

Today, Sunday the 31st, Matt wrote up a juicy little exercise, "Shannon".

Shannon: 10 135lbs. dead lifts
10 19in. box jumps
10 renegade man makers
As many rounds as you can in 20 minutes.

Honestly, this was one of the most beastly workouts I have ever done. Matt went first and no more than 10 minutes into his workout watching him suffer was causing me to ache and frightening me knowing that I was up next. Well, my premature aches and fear were completely warranted. This exercise broke me down and rebuilt me anew. It was 20 minutes of hell followed by a still lingering sense of accomplishment. Also, I realized today that there is one thing you can dislike in the world more than burpees, burpees with weight (renegade man makers). I don't know who invented them, but I hope someone kicked their ass for it. I would suggest "Shannon" to anyone who has been training for a while and really wants to test themselves, I promise that it will be a challenge. We took a lot of pictures today and they should be up on the Crossfit Lombardy page, so check them out and see our pain.


Walk it out

Intro.

I'm a 23 year old student @ VCU. I am currently finishing my BA in Art History and plan to graduate in the summer of 2007. I have been training for about 6 years now and have experimented with numerous dieting systems, weight lifting programs, and so on and so forth. A couple of months ago two good friends of mine introduced me to Crossfit. It didn't take me long to realize that the degree to which my muscles (biceps, pectorals, etc.) were inflated did me as much good in practical strength training as my knowledge of art history woud be in painting a beautiful work of art. Since my introduction to Crossfit I have become stronger, faster, and generally more athletic than I had previously thought possible. My roommates and I built a Crossfit gym in our backyard and we call it Crossfit @ Lombardy. Our mascot is my dog Copper and we are trying to find more people in the Richmond area to come and Crossfit with us. My goal is to become the best possible athlete that I can be and to share my growing knowledge with others who have similar interest.
Yesterday I did Fight Gone Bad which is three 5 minute rounds of wall ball throws, sumo dead-lifts, box jumps, push presses, and burpies. This is a great workout to do because it will toast you every time. The lesson I learned yesterday: whenever you think you've pushed out all you can, push out atleast two more. You'll kick yourself in the ass later if you don't.

Today, Saturday the 30th, Matt and I went to Bird park at 10am and invited anyone interested to come out and do a "Chelsea". I, unfortunately, could not participate in the work out because I have a bad wrist and injured it yesterday. So, I was the unofficial coach. It ended up being Matt and James doing the WOD and I have to hand it to them, they kicked some ass. However, Matt wrote me a workout he called "Birdman" since I couldn't use my rist today. "Birdman" is 50 Boxjumps, 50 Lunges, 400 meter run, 50 squats, and another 400 meter run. It was quick and nasty. The irony of the name is that there is no way you're flying anywhere afterwards.
Tonight is the Lidell and Ortiz fight. Frankly, I can't stand Ortiz and hope that Lidell knocks him out, but not too fast, because I want to get my money's worth. Crossfit @ Lombardy is always looking for more people interested in training, so if you see this and are interested let me know.