CrossFit Freedom (aka The CrossFit Affiliate Declaration of Independence)

We hold these truths to be self-evident:

We are CrossFit affiliates. United in purpose and devoted in action to the spread of functional fitness throughout our world. - CrossFit Watertown 

Lovin' the socks Dargan! 

WOD

"Cindy"

AMRAP in 20 minutes:

5 Pullups

10 Pushups

15 Air Squats

We will complete this WOD in two heats where each athlete will have a rep/round counter & encouragement. 

Compare to 12/21/09

Those who do not find the time for exercise will have to find time for illness. – Earl of Derby

Dayna, Jennifer, & Judith of the 12:30pm class

WOD

Row 5000m

Or come in and make-up a WOD you missed this week. 

Convinced myself, I seek not to convince. ~Edgar Allan Poe

Brant & Amy's little girl, Caroline created a masterpiece for CFOIB.

WOD

As many rounds in 20 minutes of:
5 Deadlift
4 Hang Clean
3 Push Jerk
2 OHS
1 Rope Climb

Coach’s notes: Guys and gals use 1/2 bodyweight.  Remember hang cleans are full squat catch.  Post rounds + reps completed to comments.

Did you know:

• Paleolithic people ate no dairy. Imagine how difficult it would be to milk a wild animal, even if you could somehow manage to catch one.
• Paleolithic people hardly ever ate cereal grains. This sounds shocking to us today, but for most ancient people, grains were considered starvation food at best.
• Paleolithic people didn't salt their food. 
• The only refined sugar Paleolithic people ate was honey, if they were lucky enough to find it. 
• Wild, lean animal foods dominated Paleolithic diets, so their protein intake was quite high by modern standards, while their carbohydrate consumption was much lower. 
• Virtually all the carbohydrates Paleolithic people ate came from nonstarchy fruits and vegetables. Consequently, their carbohydrate intake was much lower and their fiber intake much higher than those obtained by eating the typical modern diet. 

(Courtesy of- The Paleo Diet, Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat Loren Cordain, Ph.D.)

An ounce of action is worth a ton of theory. ~ Robert Heinlein

WOD

Part 1

Power Clean 1, 1, 1, 1, 1, 1, 1

Part 2

AQAP (As Quickly As Possible) Row 500m + Run 400m

Post load & time to comments...

Did you know:

The genetic makeup of our Paleolithic ancestors is virtually identical to our own?

"Literally, we are Stone Agers living in the Space Age; our dietary needs are the same as [theirs]. Our genes are well adapated to a world in which all the food eaten daily had to be hunted, fished, or gathered from the natural environment-- a world that no longer exists. Nature determined what our bodies needed thousands of years before civilization developed, before people started farming and raising domesticated livestock." (The Paleo Diet, Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat; Loren Cordain, Ph.D.)

Post your thoughts to comments.

Take everything you like seriously, except yourselves. ~Rudyard Kipling

Kerri demos the thruster.

WOD

21, 15, 9, 15, 21 rep rounds for time:
Barbell Thruster
Box Jump
KB Swing
 
Coach’s notes:  Men use 65 lbs and women 45 lbs for the thruster, 24 and 20 inches for the box jumps, and 1.5 pood and 1 pood for the KB swings.  Thrusters cannot be taken from a rack. 

The best way out is always through. ~ Mark Twain 

WOD

7 rounds for time:
10 Burpees
30 Jumping Pull-ups
50 Double Unders
90 seconds rest
 
Coach’s notes: Wrists should touch bar with arms extended directly overhead to determine proper box height for jumping pull-ups.  Burpees are chest to deck, as always.  Post round times and total working time to comments. 

Please note that the 10am class on M-F has been removed from the schedule due to lack of participation. 

CrossFit OIB: Can't breath, can't move, can't get enough.  

In teams of 4:

25 Back squats, 25 Front Squats, 25 Overhead Squats, Run 400 meters, 25 Shoulder Press, 25 Push Press, 25 Push-Jerk, Run 400 meters, 50 Squat Cleans, Run 400 meters, 50 Snatches, Run 400 meters. 

All of this work, except for the runs, is done with a PVC Pipe. The moves are done in synchrony and the run is kept to the pace of the slowest runner. Everyone stays together for every rep.

Please note that the 10am class on M-F has been removed from the schedule due to lack of participation. 

All religions, arts and sciences are branches of the same tree. ~Albert Einstein

Part 1:

Push Press 5, 5, 5, 5, 5 - Rest 2 minutes between sets
Rest 3 minutes

Part 2:

Alternating Tabatas of:
Push-ups
Sit-ups

Coach’s notes: In Part 1 work up to your heaviest set of 5 push press, resting 2 minutes in between sets.  In Part 2 do alternating tabatas of push-ups and sit-ups.  16 total tabata intervals- 8 sets of each exercise.

My Karma ran over your dogma.~ Unknown

Becky has a beautiful snatch ;)

WOD

"Becky"

6 rounds for time:

Squats - 80, 64, 48, 32, 24, 12
KB Swings - 40, 32, 24, 16, 12, 6
Pull Ups - 20, 16, 12, 8, 6, 3

Coach’s notes: Use the above rep scheme given for each exercise.  Men use 1.5 pood and women 1.0 pood for the KB swings.