Tags

The Uprising has Begun

Tuesday, July 19, 2011

The Planet of the Apes is a great movie, and if you asked, most would agree that it was a work of fiction. But the great prophet Nostradamus predicted 200 years ago that apes really would one day rule the world, and this video, I believe, is proof that the uprising has begun, and in our lifetime, nonetheless...OMG!

Apes are roughly 10x stronger than the average human, but then again, so is your average elite CrossFitter, so basically, if you're not an ape or an elite CrossFitter, you're in deep sh*t, my friend. The good news is, the uprising is only just beginning, as it's going to take time for that ape to get the AK-47 back to his buddies, get some practice time in and organize their first wave of attack...I'm thinking 2-3 months, tops.

That's gives you, average Joe (or Joe-ette) just enough time to get in here and get some good cardio and strength gains under your belt. You probably won't be able to reach elite levels that fast, but you'll at least get enough skills under your belt to put up a good fight and go out with some dignity.

For all newbies:Today through Friday only: 20% off our unlimited CrossFit program with this password: 

"Take your stinking paws off me you damn dirty ape!"

WOD
ApeShit
5RFT
15 Deads 185/115
10 Box Jumps
5 Burpees
Skill Work
Hollow Rocks
Warmup
2000M Row Outside

After 2 Years of CrossFit...

Tuesday, October 04, 2011

Hey Roy,

It’s that time again!!

I always know when I’m going to have another year at the gym, it coincides with my birthday. For the record…………..it’s been two years since my first trip to the gym. Prior to that, the last time I was in a gym, it was my senior year of high school and I wasn’t really worried about how many sit ups I could do, it was more like………………”am I going to get drafted”? And that’s not by the New York Yankees, that would have been Uncle Sam.

2 years ago I started your program by performing the baseline test (it’s almost become legend), (note from roy; the baseline test consists of a 500m row, 40 air squats, 30 situps, 20 pushups and 10 pullups -for time)

I managed to finish in just under 10 minutes and had to use the blue band for my pull ups. Not to mention that I had to take the rest of the afternoon off just to recover. 17 days later I did the baseline again, this time in 6:45 and then did it again for a total time of 16:14 but still used the blue band for pull ups. The next day I joined the “noon class” For the remainder of that year I just crushed my workouts and became a standout!! lol!

Weight 185 lbs
Max pull ups (with a band) = 17
Max pushups (on my knees) = 18
Max sit ups = 32
A phenomenal dead lift weight of 135 lbs
All time best at bench 65 lbs (I do have some bad shoulders)
Sumo’s at that same staggering weight
Used the 16 Kg kettle bell for all my exercises
And let’s not forget the 8 lb sledge!!

2010 brought a few changes:

Weight 175 lbs
Max pull ups went to 20 (no band)
Pushups are no longer done on my knees
Max sit ups are at 65
Deadlifts went to 265 lbs
Bench went up to 135 lbs
Sumo’s went to 75 lbs
20 Kg kettle bell was used for every exercise
And 12 lbs sledge for tire hits without stopping all the way to 100.

2011 saw a few changes as well.

Weight 165 lbs
Max pull ups went up to 25
Pushups are now with the handles (to help the shoulders) but did 35 the other day!
Sit ups? It’s like resting now.
Deads = 295 lbs and will break 300 lbs before the end of the year.
Bench went up to 145 lbs………..damn these shoulders!!
Sumo’s are up to 85 lbs Kettle bells??
Using the 24 Kg all the time. I can get the 32 Kg up over my head but I’m not always sure where it will come down.
Sledges?? The heavy one all the time! Last week?

Used prescribed weight all week long……………………A FIRST!! Of course, all in perspective…………………I still finish last most of the time but at 58 years old, I still have high hopes! Thank you for all your support………………I couldn’t have done it without you!!

Rob Ahrens

PS – I’m still refusing to do “Cowboy Sit Ups”!!

WOD
Karen
150 WallBall For Time
Strength
Dealift 3-3-3-3-3  Shoot For PR on this one...
Warmup
50 Hollow Rocks
Walking Alternating Toe Touchers - length of P. Lot
1/2 Mile Backward Run
 

Whoops!

Monday, October 10, 2011

So last Friday's blog post was all about filling in the remaining information concerning our upcoming Paleo Challenge, and I was feeling pretty happy and content that I had all the details worked out and then...BOOM!...turns out I messed up pretty big on one of the major details...namely the date of the results party.

Turns out I set the date (Dec 3rd) for the party on the same day as The Tough Mudder, which myself and a few dozen other people here are going to be participating in, so that's just not going to work.

After giving it a good 7 1/2 minutes of thought I've decided to go this route;  Come in anytime between 7am and 3pm on either Monday Dec 5th or Tuesday Dec 6th to get your bodyfat and after pics taken as well as turn in your food logs. We'll do the actual party that Saturday, Dec 10th at 10am...the week AFTER the Mudder.

That'll probably work out better for a couple of reasons;
1. It'll give everyone a couple extra days to drop the fat and...
2. It'll give me time to determine the winners in advance instead of trying to do it the day of the party.

Okay...so there you have it: The official Results After Party will be:

Saturday Dec 10th at 10am!

If anyone finds a problem with that, please refer your complaint to the following office:

WOD
Mr. Wonderful
5RFT
10 Power Snatches
15 Burpees
50 Double Unders
Warmup
1500M Row
35 Hollow Rocks
5 Mins Active Stretching

It's In The Hole

Friday, November 04, 2011

WOD
It's In The Hole
For Time:
Air Squats 100-90-80-70…to 10
115lb Snatch 2-4-6-8-10…to 20
Buy-In
30 Hypers
20 GHD Situps
15 PVC Snatches
20 Rotaters
30 Hollow Rocks
Cash Out
100 25lb Alternating DB Curls Each Arm
100 Overhead Tricep Extensions - moderate weight

My Comfort Zone

Wednesday, April 25, 2012

WOD
4RFT
1/4 MIle Run
10 Russian KB Swings 32kg/24kg
10 Pullups
10 Hollow Rocks
10 Pullups
10 Russian KB Swings
500M Row