Crossfit 585 Brazilian Jiu-Jitsu

1) Dead Lift: 3 sets of Max reps (70 – 80% of max)

2) Double Unders: 2 minutes Max reps

3) Dead Lift: 2 minutes Max reps (same weight as #1)

4) Hand Stand Push Ups: 3 sets of Max reps

5) Plank Complex

Adam, Jason and I were talking about “Goals” for 2010 the other day. I know its one of those things that come up every New Years – about how we want to do _____this year and not ____ like last year but this type of thinking does have merit.

We are serious. We want everyone to take some time to think about some of their CrossFit and BJJ goals for 2010 – We want to know what everyone wants to accomplish this year – a goal or some kind of bench mark that they want to hit. For example, one individuals wants to get their Blue Belt in BJJ, for another it is hitting “Fran” with the prescribed weight, while another person wants to really commit to 3x a week of fitness. So think about what you want to accomplish, write it down, and bring it in!! We’ll review it with you and help you find the best way to get there. We want you here working hard but we also want you to be honing in on what YOU want out of it.

Things that are important to moving forward:
Commitment, Perseverance, Mental fortitude, Motivation,Heart,Technical competency, Supporting others,Taking care of yourself -nutrition-rest-stretching,Intensity, and Focus..to name a few.

These are just a few things that come to mind – if you have anymore please tell us.

So bring in those notebooks with some quality scribble on them about your “Goals” in 2010!!!

It's not the destination but the journey that makes it all so interesting.

Big thanks to my friend and fellow CrossFitter, Carol Anne, for her recent water cooler donation to 585!!! You rock!
Now we can drink healthier as well.

Notice how beautiful it is….

Sexy - both hot and cold

3 rounds of 1 minute at each station:

Wall Ball (20/14)

Sumo Deadlift High-Pull (75/45)

Box Jump (24″ box)

Push Press (75/45)

Row (for calories)

This was a first time for a couple people, and they quickly realized why it is called Fight Gone Bad!! Great job today on one of the hardest WOD’s out there (not my favorite either). Everyone was keeping their BACKS STRAIGHT and kept moving!

Christine – 227 (8# med ball, 12″ box, 35# for press), AJ- 207 (14# med ball, 65# press), Trout – 301  

*People are wondering about the Holiday Schedule this week and here it is…

12/24 – Closed , 12/25 Closed, 12/26 – Normal Schedule

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” -Coach Glassman

4 rounds of

Double Unders x 1 minute

Push Up x 1 minute

Sit Up x 1 minute

Sumo Dead Lift – High Pull x 1 m inute (95#/55#)

Rest x 1 minute

(count reps for score)

Trout – 393, AJ – 350, Pete – 319, Carrie – 265, Erika – 339 (singles, 20 #)

It’s the Holiday season for sure – family get togethers, company parties, late nights at the office, trips, and so on. Most of it is fun and some of it is well, just part of the Holidays. Lately I’ve noticed people getting out of their workout routines and they are a little frustrated either with themselves or because of outside pressures.

First -don’t sweat it. Enjoy your outings and families. CrossFit is about community. Share the enthusiasm and energy that you have cultivated with your work in the gym with all the community!

Just try and eat the best you can and if you can’t make it into the gym – do a little workout at home or at the end of the day at the office. CrossFit Albany has an extensive list of “Travel WODs” that you might find useful.

http://www.albanycrossfit.com/my_weblog/wods-on-the-road.html

If you miss a few days count them as rest days.Try and do things that are beneficial to your body such as stretching, foam rolling,  massage,  and/ or light jogs.

Also, congratulations to a few CrossFitters,  Christine, Erika, and AJ -who have just recently finished the Fundamental course!. If anyone sees a new face be sure to say hello and introduce yourself!If you don’t your gonna miss out on meeting some cool peeps.

Today we saw a couple peeps row more than they ever had before and did it like seasoned veterans! It was a haul at 1000m, 800m, 600m,400m, and then 200m  – one person rowing while the other team member rested.

Thanks to Jeff Rice who came in here the other night to give us a short seminar on efficient/ effective rowing techniques – we’ll definitely be working on this extensively over the next 4 cold months.

Christine with the lung capacity of 4 - care to share?

Strong pull by Jess

CrossFit Total:

3 attempts for 1 rep max of

-Back Squat

-Shoulder Press

-Dead Lift

(Count working sets only)

How do you know if you are making progress? If you said ASSESSMENT, you are correct (but sorry no cookies here)! We want to make sure you are moving towards your goals, and this is one of the ways that helps us evaluate where you are (like a time on “Fran” can). You might be wondering, why strength when my goals are weight loss? Beside the metabolic boost from more muscle, the stronger you are the easier it is to generate force. Producing force more easily means you can keep going longer,  get breathing harder, and get the intensity that triggers the hormonal and neurological responses we want. So remember STRENGTH is our friend!

Dave: 200/145/245,  Jess: 170/90/235, Superman (Kirill): 235/115/265, Trout: 305/130/–, Pete:245/135/280, Carrie: 120/70/145       (Posted as Back squat/Shoulder Press/Dead Lift)

Rick and Pat tasting the Crossfit 585 Bjj 'KoolAid' at their trial session.

Carrie working up to her max sets.

WOD: 40, 30, 20, 10 reps of…
KB Swings @ 55/35 lb’s
Burpee’s