Blog Archive

When I was a kid I absolutely loved Kiss. These dudes were bad ass – Especially to an 11 year old. “Dynasty” was the first album I ever bought. It came with a giant poster of the band. I was hooked. Gimme the cool aid!

This music incited maniacal explosions of jumping, air guitar, bouncing off the furniture and walls that would leave my head spinning afterwards. So much fun.

Kinda like a CrossFit workout eh?

Perhaps the childhood movements were a little more interpretive but you get the picture.

Regardless, get in here and go haywire.

Saturday’s Workout:

Warm Up: We often have to move expeditiously from item to item in our classes. What is lost, in the case of rowing, is review and continued coaching of technique. There are people who have been here for years and have horrible technique (you know who you are). All the people in Kane’s rowing seminar are killing it. Pr’ing everything. So today you are going to get that coaching.

After some instruction on the rowers from the LumbaJack… Row 800 m.

Tech: Deadlift 3, 3, 3

Workout: Christine

Three rounds for time

500 m row
12 Bodyweight deadlifts
21 Box Jumps

Be nice to Mikey – He going out for Afghan’s 30th BDay on Friday evening.

Sunday: Make up day

Have a great weekend!

Casa de El Shepardo

Do you have a subscription to The CrossFit Journal?

It is an amazing resource and it only costs $25 per year. Our very own Emily Beers is the fricken’ Assistant Editor!

Get a subscription. DO IT!

I keep doing this. I dig up something for HPC and then decide “Why not share it with the rest of the tribe?”

Here’s an interesting article written by Greg Glassman himself back in 2005.

“Overtraining is neuroendocrine beatdown associated with with highly intensive work”

I agree. Thinking back to when I was overtrained as an endurance athlete I just couldn’t get anything to fire. I was “beatdown”.

“Much of the talk about recuperative techniques centers on avoiding or curtailing “overtraining”. It is my considered opinion that overtraining is indicated by retrograde performance and specifically does not include symptoms mitigated or alleviated by additional sleep, fluids, massage, or pampering alone.”

Overtraining is a very different animal than “Feck I am stupid sore and tired”.

“I do believe that the biggest factor in overtraining is not under-recuperation but inadequate ramp up to higher intensity levels”

Haven’t heard a better reason in a while than to do our 15 pt sessions before classes.

“Everything that isn’t exercise is recuperation, but for me the benefits of off time come not from enhancing athletic performance but from enhancing life. Exercise, fitness, sport, and even health are only important in that they serve a broader purpose – life. We are made more alive by exercise and fitness but reading, playing, studying, and loving also make us more alive and enrich us greatly entirely independent of our physical well being.”

Click here to read the full article.

Friday’s Workout:

Warm Up: Shoulder Prep – Coach’s choice

Tech: Warm up wod movements

Workout: A recent .com workout – Start at 30 minutes past the hour

Amrap in 15 minutes

8 Ring Dips
10 Box Jumps (24/20″)
12 Overhead Lunge (95/65 lbs)

Warm Down: Group Stretch!

Happy Friday!

The House of Sheppy

I wanted to remind you all of the Olympic weightlifting series Christine Girrard will be doing in the New Year.

Exact details are not hammered out yet.  This series will surely raise the level of lifting in our gym.

Dave Poetker has brought some structure to our lifting in HPC.  We have been using different variations of the workout below for some weeks now (both for the snatch and C & J). The results have been immediately tangible.  I thought it would be a great to share it with the rest of the tribe.

This type of  session repetitively puts you under tension and keeps you lifting and not lollygaging between lifts (if you lollygag then you are a lollygager).  This forces you to increase your focus and intensity to execute the lifts.  This will make you a better CrossFitter.

Thursday’s Workout:

Review technique for the stop hang squat snatch (dip to the bottom of the hang position and pause before executing the lift)

Workout #1) To be started  :15 minutes past the hour.

5 Heaving snatch balance – Rest 60 seconds

Revolve between these two lifts 5 times.

• Your weights should be as heavy as possible without comprimising good form.
• You are free to go up or down in weight
• Move like lightening (except the stop snatch pull)
• Concentrate on being tight for the second pull and get under that bar fast fast fast.
• Look at the clock when you are done your set and determine your start time for your next set from there. For example, workout numba 1 your go time is not every 90 seconds, its 90 seconds after the completion of your last set.
• Bullets Rule.

Have FUN out there!

The Shepherd et al.

That’s right!  Its down to 4 teams.

Drewsey – Unfazed after 7 stitches from a box bite. Notice the bruises on his ribs too. What a warrior!

This Thursday at 6 pm the top morning team and the top 3 evening teams will square off head to head. Patty is brewing up a doozy workout for you all.

Stay late after the 5 or come early for the 7 and cheer on this mad throw down.
Ps – There is no 6 pm class on Thursday.

Mad Lab final is tbd.

Wednesday’s Workout:

Murph

1 Mile run
100 Pull ups
200 Push ups
300 Squats
1 Mile run

Break the gymnastics up however you want.

Do a Smurf (half Murph) if you are newer to classes.

Uno Amore,

Maison Shepherd

Wendy