CrossFit Campbell

CrossFit Campbell: Rest Day

Campbell Farmers Market...prep meals..."fail to plan, plan to fail"

CrossFit Campbell: Workout of the Day

I know you were expecting Filthy 50 today, but the complex thru a wrench in the works so...

We expect a few guests today so we will perform as teams. All team members must run together. Only one team member will be permitted to work at a time (pull up, push up, squat, relay style). Team time when last team member returns from run. Injuries not allowing for run will perform 2000m row in place of run.

CrossFit Campbell: Workout of the Day

MetCon will be scrapped this week in favor of strength assistance work (3-5 sets of 10-20 reps each movement). Combine as you like from list provided. Feel free to superset to create a "MetCon like" w/o if you prefer.

Warm Up: see white board
Skills: ab wheel
Strength: 5.3.1 PP/PJ (no PJ w/out Oly shoes)
Assistance: abs, chins, dips...get to 75 (ea) someway, somehow

CrossFit Campbell: Workout of the Day

MetCon will be scrapped this week in favor of strength assistance work (3-5 sets of 10-20 reps each movement). Combine as you like from list provided. Feel free to superset to create a "MetCon like" w/o if you prefer.

Warm Up: see white board
Skills: ab wheel
Strength: 5.3.1 OHS
Assistance: low back (GHD back ext, GM), quads (lunges, sissy squats), abs (db side bend, ab wheel)

CrossFit Campbell: Rest Day

   The 2011 REEBOK/CrossFit Games are Fri-Sun. Say what you will about them, there will be some amazing athletes competing and worth watching.
   Check out the games site HERE

CrossFit Campbell: Workout of the Day

MetCon will be scrapped this week in favor of strength assistance work (3-5 sets of 10-20 reps each movement). Combine as you like from list provided. Feel free to superset to create a "MetCon like" w/o if you prefer.

Warm Up: see white board
Skills: t bar row
Strength: 5.3.1 MP
Assistance: shoulder/chest (db bench, db incline, db military, dips, push up), lat/upper back (db rows, bb bor, chins, t bar rows, shrugs), triceps (tri pushdown, tri ext, dips)

CrossFit Campbell: Workout of the Day

MetCon will be scrapped this week in favor of strength assistance work (3-5 sets of 10-20 reps each movement). Combine as you like from list provided. Feel free to superset to create a "MetCon like" w/o if you prefer.

Warm Up: see white board
Skills: sissy squats
Strength: 5.3.1 DL
Assistance: hamstrings (GHR, GM, SLDL), quads (lunges, sissy squats), abs (progressions)

CrossFit Campbell: Rest Day

as borrowed from T Nation

• An exercise is judged by how it is supposed to be performed, not by how the jacktards screw it up.
• If you think lifting weights is dangerous, try being weak. Being weak is dangerous.
• There are no contraindicated exercises, just contraindicated individuals. Learn how your body works and master its mechanics.
• If you can't perform an exercise properly, don't do it. If an exercise consistently causes pain, don't do it. If an exercise consistently injures you, don't do it.
• Earn the right to perform an exercise. Correct any dysfunction and become qualified with bodyweight before loading up a movement pattern.
• There exists a risk-reward continuum and some exercises are safer than others. It's up to you to determine where you draw the line. Don't bitch about your lack of progress or poor joint health as you lie in the bed you made for yourself.
• Exercises performed poorly are dangerous, while exercises performed well are beneficial. If you use shitty form, you'll hurt yourself. It's only a matter of time.
• If you display optimal levels of joint mobility, stability, and motor control, you'll distribute forces much better and be able to tolerate more volume, intensity, and frequency.
• Structural balance is critical. You must strengthen joints in opposing manners to ensure that posture isn't altered. If your posture erodes due to strength training, it means that you're a shitty program designer.
• Body tissues adjust to become stronger to resist loading. The body is a living organism that adapts to imposed demands.
• Your training will be based on your needs, your goals, and your liking. Different goals require different training methods. The loftier your goals, the more risk entailed.
• There are two type of stress: eustress and distress. Keep yourself in eustress and you'll be okay.
• If you believe an exercise will hurt you, it probably will.
• Injuries in the weight room have more to do with poor form and poor programming than the exercise itself. Exercises are tools. You are the carpenter. A good carpenter never blames his tools.
• Rather than drift along with popular trends, it's more fruitful to learn how the body works, which will allow you to understand the pros and cons of every exercise and make educated decisions in your programming.

  At the end of the day, how you train is your call. Whether you play it safe or roll the dice, at least you're not sitting on the couch. Pain and injuries have a way of teaching you proper form and programming, and having a large arsenal of exercises is important to prevent boredom and habituation and spark further adaptation. In short, keep learnin' and keep liftin'!

CrossFit Campbell: Workout of the Day

Fight Gone Bad (depending on each class size, we may make this a team/relay WOD. Each station will have to obtain a count of 25 prior to the next station proceeding.We will rotate stations so you hit everything)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20/12 pound ball, 10/9 ft target. (Reps)
2. Sumo deadlift high-pull: 75/45 pounds (Reps)
3. Box Jump: 18"/12" box (Reps)
4. Push-press: 75/45 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

CrossFit Campbell: Workout of the Day

Warm Up: see white board
Skills: kbs
Strength: 5.3.1 PP/PJ
MetCon: 5 rounds for time
10 burpee, 10 kbs, 10 pull ups, 200m run