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Breathing Underwater

Tue, 9 Mar 2010 10:41:18 -0500

After a long strength cycle it’s time to do the thing everyone hates - hold your breath & go as fast as you can. We have hopefully addressed enough deficiencies, & now it’s time to be true CrossFitters for a little while. Put on your snorkels, kids (which some of us will actually do next week). It’s time to open those lungs up & see if we can’t get some good Fran coughs going. In the immortal words of Coach Glassman, “Don’t worry, you’ll pass out before you die.”

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LINKS:
-Buy your weightlifting shoes - NOW!

NUTRITION:
-CrossFit Journal 21
-The Paleo Diet (website)
-Mark’s Daily Apple
-Nutrition Food Log
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WOD 100308

email - rudy@crossfitalexandria.com

Some Changes

Mon, 8 Mar 2010 10:47:26 -0500

The big changes have started...

The first thing you may have noticed is - duh - the website. It should all be finished at some point in the week. You don’t have to tell me - I know that some of the old pages remain, & that some of the links don’t work. I have to build it gradually or we will lose all the info from the old site. You can get here from the old address, or from www.outlawcrossfit.com. Either one will work, at least for a little while.

The next thing you should notice will be the gym floor (or maybe you wouldn’t, but I want you to). We have added four new lifting platforms, to give us a total of fourteen. This means that no matter what size the group is, we should be able to accommodate everyone without banishment to Siberia. Also, you’ll notice that the plates are stacked differently. We are trying to get the plates more evenly distributed around the gym, & out from underneath the pullup bar. There is a set of 45s, 25s, & 10s next to each of the platforms on the whiteboard side of the gym. Please return your plates back to those spots after you are finished with them.

This week there will be more new stuff coming. As soon as it’s finalized there will be a new system for bringing new members in, some new staff, new additions to the pullup bar, & hopefully a few other fun things that will keep you coming in despite the hurtin’ you get when you’re here. Fun times, kids - spring has sprung.

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LINKS:
-Buy your weightlifting shoes - NOW!

NUTRITION:
-CrossFit Journal 21
-The Paleo Diet (website)
-Mark’s Daily Apple
-Nutrition Food Log
_____________________________________________________

WOD 100308

email - rudy@crossfitalexandria.com

“The Outlaw”

Fri, 5 Mar 2010 10:59:28 -0500

Everyone gets to play today...

This is a new benchmark WOD for us, & shockingly enough - it’s called “The Outlaw”. It’s definitely not as hard as it looks on paper, & I’ve seen it murdered by a few people already.

Here’s the deal... If anyone, anywhere in the world (including the Outlaws at Rx), can get a time - ON VIDEO - that is legitimately better than our best in house time, I’ll send you one of the new Outlaw CrossFit hoodies (that’s a value of like a million dollars). After you finish, upload your video to Vimeo, & post the link to comments - it’s that simple.

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LINKS:
-Buy your weightlifting shoes - NOW!

NUTRITION:
-CrossFit Journal 21
-The Paleo Diet (website)
-Mark’s Daily Apple
-Nutrition Food Log

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WOD 100305

“The Outlaw”

100 Wall Ball 20/14lbs
75 Burpees
50 Toes to Bar
25 Deadlifts 300/200lbs

For time.

Ready For Anythingness

Wed, 3 Mar 2010 12:51:55 -0500

Last weekend at the Georgia Sectionals, I witnessed something both cool & odd... Wall ball shots done on the side of a truck. This picture depicts one of the many athletes who had to throw a 20lb ball & hit a 10 foot target on the side of a Budget rental truck. It was a pretty ingenious idea, & made me think about the “ready for anthingness” of CrossFit.

The sectional was in a parking lot at the base of Stone Mountain, on a windy weekend that the temperature never passed 30 degrees. Not a fancy lifting facility with beautiful platforms, & huge squats racks. Definitely not at a climate controlled corporate gym with millions of dollars worth of machines. It was just a bunch of equipment in a roped off parking lot.

CrossFit touts itself as a program that prepares its athletes for any physical challenge, & it seems that the program is just as malleable as it’s athletes. Maybe we’ll shut the gym down & go start training in the ditch next door. All we’d need is a few bars, & 12 foot panel truck.

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LINKS:
-Buy your weightlifting shoes - NOW!

NUTRITION:
-CrossFit Journal 21
-The Paleo Diet (website)
-Mark’s Daily Apple
-Nutrition Food Log

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WOD 100303

email rudy@crossfitalexandria.com

Nate

Tue, 2 Mar 2010 11:51:55 -0500

I’ll give you a freebie, kids. Today is “Nate”. This is a crossfit.com WOD, & it’s also one of the heroes. Sorry about the video. It’s the only version I could find on youtube. It has some other audio over the original audio. It features Eva T, & yes she is using a 32kg kettlebell. If you’d like to see the original version here it is: WMV/MOV. The original is one of my favorites - enjoy.

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LINKS:
-Buy your weightlifting shoes - NOW!

NUTRITION:
-CrossFit Journal 21
-The Paleo Diet (website)
-Mark’s Daily Apple
-Nutrition Food Log

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WOD 100302

“Nate”

20 min AMRAP of:

2 Muscleups
4 HSPU
8 KBS 2/1.5 pood