Class Notes - 02/20/17

02/20/17 - Class Notes

This class we are going to be discussing multiple things from the textbook. Re-read some of the sections you discussed later to make sure you understand all of it. In order to get back to the site once the teacher goes away, simply hit the close button at the top right next to comments and share. If you are the teacher and reading this, cut the kid a break - if your class was more interesting this would have never happened in the first place.

There are several things that can

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435lb Deadlift & Ridicu-fast “Diane” (Video) [11.09.10]

Nov 9 Deadlift 135 x 5 x 2 225 x 5 275 x 3 315 x 3 365 375 385 395 405 415 f, got it 425 ties PR 435 PR Wasn’t expecting to PR today. 395 felt a little heavy, 405 flew up, and just decided I felt good and kept going. 425 went […]

WOD + Wine Tour = Dehydration(video) [11.08.10]

Nov 7 Rest. Niagara Wine Tour from 1-8pm. WAY too much wine and WAY too much cheese. Nov 8 Felt pretty shitty last night and this morning. Not hungover, but far from peak performance. Back Squat 135 x 5 225 x 5 275 x 5 315 x 3 325 x 3 335 x 3 345 […]

200lb Club & 2008 Games WOD [11.03.10]

200lb Club & 2008 Games WOD [11.03.10]

BOOM!!! Welcome to the 200lb Snatch Club!

Ever Wondered What A Muscle Up-Handstand Pushup Looks Like? [11.01.10]

Ever Wondered What A Muscle Up-Handstand Pushup Looks Like? [11.01.10]

You can try this one at home all you like! Good luck ;)

Goat Gets Me Again! [10.27.10]

Goat Gets Me Again! [10.27.10]

Oct 27 Knee was still sore today when squatting below parallel. Was thinking I may have to change the plan, but ended up being able to stick to it. Complete as many rounds as possible 20 minutes of: 95 pound Squat snatch, 10 reps 10 Ring dips 10 Knees to elbows 7 Rounds + 4 […]

Front Squats & J.T. [10.26.10]

Front Squats & J.T. [10.26.10]

21-15-9 of handstand pushups, ring dips, pushups. PUSHING FAILURE!

3 PR’s In One Day & Sponsorship! [10.25.10]

3 PR’s In One Day & Sponsorship! [10.25.10]

The hard work has payed off in the form of a SPONSORSHIP!

Max Deadlift & An Attempt To Win Some Sick Shoes [10.08.10]

Max Deadlift & An Attempt To Win Some Sick Shoes [10.08.10]

Poppa needs a new pair of shoes!!

Overhead Squats, Snatches & Ontario Sectional Chipper [10.06.10]

Overhead Squats, Snatches & Ontario Sectional Chipper [10.06.10]

There was a time when this chipper scared me.

Max Push Presses & “FRAN” (with Video) [10.05.10]

Max Push Presses & “FRAN” (with Video) [10.05.10]

Push Press 95 x 5 135 x 3 155 x 3 175 x 2 195 x 2 205 215 fail, got it PR 225 PR “Fran” 21-15-9 of Thrusters, 95lbs Pullups 3:06 PR (old PR 3:39 – April 2010) Max Push Press immediately following Fran 185 195 205 215 All reps completed within 8 min […]

Jay’s CrossFit PhotoShoot with Gary Hills of Fizzbucket.com

Jay’s CrossFit PhotoShoot with Gary Hills of Fizzbucket.com

Check out some of these shots courtesy of Gary Hills.

Cleans, Squats & Rope Climbs [10.04.10]

Cleans, Squats & Rope Climbs [10.04.10]

Felt sluggish today….still ended up being a decent day.

A Big Split Jerk, Heavy Front Squats & “Jack” [09.30.10]

A Big Split Jerk, Heavy Front Squats & “Jack” [09.30.10]

Lots of work gettin’ done today!

Fight Gone Bad [09.27.10]

Fight Gone Bad [09.27.10]

Fight.Gone.Bad -this should strike fear in the hearts of anyone who’s given it a go.

Snatch PR & “The Seven” [09.28.10]

Snatch PR & “The Seven” [09.28.10]

No better feeling than hitting a huge snatch…..free interpretation on that one.

53 Inch Box Jump & Lots Of Snnnnnatches! [09.16.10]

53 Inch Box Jump & Lots Of Snnnnnatches! [09.16.10]

Sept 16 Box Jumps Increasing height to 53″ Snatch 95 x 3 135 x 3 155 x 1 170 f,f, x 1 180 f, x 1, really clean rep 190 lots of fails, SO close to getting it a few times. Three times I had 190 and lost it. The closest being where I caught it and as […]

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Winning free stuff is always cool.

2 PR’s, 1 Day [09.09.10]

2 PR’s, 1 Day [09.09.10]

Sept 9 (forgot to post!) Snatch 95 x 3 135 x 3 155 165 f, got it 175 f, got it 185 f x 6, PR 190 lots of fails….came VERY close a couple times. Will get it soon. Max Muscle Ups, full turnout ** Meaning at the bottom you have to fully extend the arm and turn […]

Fit As F*ck Saturday Afternoon, With Lots of Video [09.11.10]

Fit As F*ck Saturday Afternoon, With Lots of Video [09.11.10]

Lots of heavy power cleans.

Crossfit Hero Workout “Severin” [09.05.10]

Crossfit Hero Workout “Severin” [09.05.10]

Crossfit’s hero WOD dedicated to U.S. Army Sergeant First Class Severin W. Summers III.

A Big Deadlift, “Bodyweight Grace” & Max Muscle Ups [09.04.10]

A Big Deadlift, “Bodyweight Grace” & Max Muscle Ups [09.04.10]

Sept 4 Deadlift, 5-3-1+ 295 lbs x 5 330 lbs x 3 370 lbs x 6 PR “Bodyweight Grace ” Clean & Jerk, 30 reps @ 165lbs 5:23 Max Muscle Ups (full extension turnout) 6, 8 PR, 7 Max Ring L-Sit 5.7 sec, 12.9 sec, 9.6 sec First event of team competition on the 18th […]

Today We Run…In The Pouring Rain [09.03.10]

Today We Run…In The Pouring Rain [09.03.10]

Running down a flooded street! Fun stuff!

Crossfit’s Benchmark Workout “Barbara” [09.01.10]

Crossfit’s Benchmark Workout “Barbara” [09.01.10]

Barbara. The ultimate travel workout.

Clean & Jerk PR [08.31.10]

Clean & Jerk PR [08.31.10]

10lb PR!

A Visit to Burlington’s CrossFit Altitude [08.30.10]

A Visit to Burlington’s CrossFit Altitude [08.30.10]

Visit to CrossFit Altitude

Backyard WOD At The New Place [08.29.10]

Backyard WOD At The New Place [08.29.10]

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Heavy Deadlifts & CrossFit “Jackie” [08.27.10]

Heavy Deadlifts & CrossFit “Jackie” [08.27.10]

Jackie is a beautiful bitch.

CrossFit “Test 3″ Tabata Squats & 4 Minutes of Muscle-Ups [08.25.10]

CrossFit “Test 3″ Tabata Squats & 4 Minutes of Muscle-Ups [08.25.10]

A quick little 8 min adventure.

Back Squats To Failure & How Many Jumps?! [08.24.10]

Back Squats To Failure & How Many Jumps?! [08.24.10]

Just another day at work.

Power Clean PR & A Freakishly Low HR [08.22.10]

Power Clean PR & A Freakishly Low HR [08.22.10]

Never seen a heart rate of 38 before….until today.

Fire Breathing 101 [08.21.10]

Fire Breathing 101 [08.21.10]

burpees, box jumps, toes to bar.

CrossFit Benchmark WOD “Nate” [08.18.10]

CrossFit Benchmark WOD “Nate” [08.18.10]

17 Rounds on CrossFit “Nate”

Double Bodyweight Deadlift x 11, Nasty Rope Climb Metcon [08.20.10]

Double Bodyweight Deadlift x 11, Nasty Rope Climb Metcon [08.20.10]

Double bodyweight for 11!

Back Squats and Sprints [08.17.10]

Back Squats and Sprints [08.17.10]

Back Squats and Sprints.

Day 1 & 2 of Bulgarian Cycle [08.11.10]

Day 1 & 2 of Bulgarian Cycle [08.11.10]

Moving to a one month cycle of the Bulgarian Program

Back On The Gain Train! [08.03.10]

Back On The Gain Train! [08.03.10]

Back on the gain train!

“Death By Pullups” After a 9 Day Rest

“Death By Pullups” After a 9 Day Rest

Even conditioned hands can’t handle that many without ripping just a little!

Deadlift Clusters and a Rough 6 Minutes

Deadlift Clusters and a Rough 6 Minutes

The programming I follow (click the picture).  Aside from winning the 2007 CrossFit Games as an athlete, James “OPT” FitzGerald is an absolute genius programmer and has several of the top CrossFit athletes in the world following his programming. It is not intended to be a program that everyone can handle. July 14 A1. Dead […]

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Hill Sprints Made Harder and Video from The Vault [07.13.10]

If hill running wasn’t hard enough….

3 Minute Circuit of Death! [07.10.10]

3 Minute Circuit of Death! [07.10.10]

Short and to the point. This one should come with a warning label!

A Week of Work in One Hour [07.09.10]

A Week of Work in One Hour [07.09.10]

Most people don’t do this much in a week.

The Mid-Week Grind [07.07.10]

The Mid-Week Grind [07.07.10]

Overall, a very taxing day…

Recapping a Solid Weekend [07.05.10]

Recapping a Solid Weekend [07.05.10]

Video from Overhead Squats [06.30.10] Had a few rest days, then got back on the horse last Saturday. Was on the road and popped into CrossFit Connection to get a workout in.  Great looking facility, and awesome owner (Ruth Sheridan) Here is a photo of her during a photo shoot with lululemon.  She’s legit! I […]

Sunset Tabatas & Starting Up the 2011 Prep

Sunset Tabatas & Starting Up the 2011 Prep

The Ontario Challenge was a pretty taxing day. I actually came away feeling pretty good, but realized on Monday that I had slightly strained my hamstring. Nothing serious, just a little sore. Took Sunday, Monday and Tuesday as rest….sort of.  I got pretty restless by Tuesday night and wanted to do something… Went for a […]