Hammer Down CrossFit

Monday: 120521

Todd Katz — Sun, 20 May 2012 21:40:04 +0000

Nutrition Challenge Week 3 Bonus Opportunities: For 10 total points, complete the following tasks: 1) Come to a WOD time you don’t normally come to. Your point is secured when you meet someone new. If you know everyone at that class you still get the point. If you are already varying your workout times, you get the point (in both senses of the statement). 2) Make a Paleo/Primal dish on your own this week. Your point is secured by creating something you’ve never tried or even thought about trying. 3) Go to the St. Judes Website. Find out something about St. Judes that you didn’t know about. Your point is secured when you post that information as a comment in the blog. 4) 300 Pushups for the week.

WOD
Five rounds for time of:
135/95 pound Power clean, 10 reps
15 Wall ball shots, 20/16 pound ball

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Paleo Potluck Reminder

Todd Katz — Sat, 19 May 2012 20:37:09 +0000

6:00 PM – Katz House
3234 Navy Drive, Herndon 20171

Please review the Nutrition Page for how you can receive 2 Bonus Points:

See you Sunday Night!

Todd

Saturday:120519

Todd Katz — Fri, 18 May 2012 20:56:08 +0000

AMRAP 20
10 Pullups
10 Push Presses 115/85
50 meter sprint (forward)
50 meter sprint (backward)

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Friday: 120518

Todd Katz — Fri, 18 May 2012 00:04:15 +0000

A) Take 20 Minutes and work up to a heavy triple Front Squat

B) AMRAP 12
400 Meter run
15 Med Ball Squat Cleans 20/16

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CrossFit For Hope Poster

Todd Katz — Thu, 17 May 2012 12:39:46 +0000

Seen this poster for the CrossFit for Hope fundraiser?

It has offended some people. It upsets me as well. Let me first state that this poster is NOT A JOKE!!!! Russell Burger who works for CrossFit put together I think rather eloquently some commentary on it.

“I get what it’s trying to do, convey the horror of what child illness really looks like, which makes me want to help. A lot of other people are outraged. I talked to Greg Glassman this morning about his decision to create this poster and this is what he had to say:

“If you don’t like it, throw the posters away for God’s sake!! You get it or you don’t. If the poster is honestly disgusting to you, you’d probably not survive a visit to see the real thing. I get that.

The point is to support cure, treatment, and prevention of catastrophic children’s illnesses by any effective means rather than to produce ill conceived, corporate, maudlin, art work of no importance or net effect so that nobody is actually confronted with the reality of dead or dying kids. Plenty of others are doing this already.”

Glassman explained to me that the poster was wholly inspired by his visit to Phoenix Children’s Hospital Pediatric ICU two years ago while his son was a patient there. He described seeing this exact scene- An attractive female nurse pulling a train of four wagons, each containing pale, sick children with black eyes, hunched over looking like nothing even close to human. He said it made him weep right on the spot. He says he stands by the posters artistic representation and potential effect on the cause. He said seeing “the wagons” has changed his life forever.

As far as I see it this poster should upset you, but why it upsets you and how you choose to direct that is up to the individual. I just hope people will rally around this cause regardless of their opinions on this piece of artwork.”

In any event, it was never my intention to upset anyone to any kind of degree where they thought they need to sign a petition to have the poster removed. I will of course take down the poster. If anyone would like to see it, let me know. I hope that regardless of how you feel, that you are inspired to raise money for this cause. CrossFit is trying to raise 1.7 million dollars for St. Judes. That money is enough to keep the hospital afloat for ONE DAY. St. Jude’s hospital never turns patients away EVER!!! They truly need our help.

Todd

Thursday: 120517

Todd Katz — Thu, 17 May 2012 00:35:19 +0000

“Annie”
50-40-30-20-10
Double Unders
Situps

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Compare to: 120224

Wednesday: 120516

Todd Katz — Tue, 15 May 2012 23:17:50 +0000

A) 2K Row

B) 1600 Meter Run

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Compare 2K Row to: 120217

Coach’s Notes: Make sure you take full recovery between each exercise.

Tuesday: 120515

Todd Katz — Tue, 15 May 2012 00:03:41 +0000

A) 15 Minutes work up to a heavy triple Overhead Squat.

B) AMRAP 12
10 Overhead Squats @ 75% of Best three lift in part A
30 Double Unders

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Monday: 120514

Todd Katz — Sun, 13 May 2012 22:28:20 +0000

Nutrition Challenge Week Two Bonus Opportunities and CLARIFICATION on scoring bonus points last week. Ok, so I apologize for not stating in a clear manner how to score bonus points for what you earned in Project Hope Fundraising efforts…. This pertains ONLY to bonus points for money raised for project hope. So if you raised 100 dollars for project hope you would give yourself 2 bonus points instead of just the one point and this is only on money you raised either Friday, Saturday or Sunday. This has nothing to do with any other bonus points. You do not get to double all points, or all bonus points earned. JUST THE BONUS POINTS EARNED THROUGH PROJECT HOPE and just for any money your raised this past weekend… So the previous money you raised although extremely appreciated doesn’t warrant bonus point counting.

Week 2 Nutrition Challenge Bonus Point Opportunities: Award yourself 10 points if you COMPLETE the following tasks: 1) 100 Burpees after a WOD… Doesn’t have to be for time and you may rest but they must be completed before you leave the box. Burpees inside a WOD that day DO NOT count toward the 100. It must be done after the WOD. If a coach is stretching out the class, please try to do quietly. 2) Shoot me an email telling me the primary role of Insulin. I MUST RECEIVE EMAIL AND YOU MUST GET “CORRECT” as my reply. 3) 300 Pushups (during the week… wod, warmup, post wod pushups count.. Burpees do not). 4) Do something nice for someone. (no further explanation will be given, you don’t have to post anything or report any results although you are welcomed to… You do not need to ask me if whatever you choose is ok… I’m sure it will be.).

MONDAY WOD:

A) 15 Minutes Work up to a Heavy 5 Thruster (off the rack).

B) AMRAP 17
21 Box Jumps 24/20 inch
15 Thrusters (off the floor) @ 75% of Best 5 lift in part A
9 Pushups

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Saturday: 120512

Todd Katz — Fri, 11 May 2012 16:53:12 +0000

NUTRITON CHALLENGE ALERT: Anyone raising 100 dollars or more this weekend MAY DOUBLE THEIR BONUS POINTS (FRIDAY/SATURDAY/SUNDAY ONLY) This bonus opportunity expires Sunday at Midnight. 99 dollars doesn’t count to take advantage of the doubling of the award.

SATURDAY WOD
AMRAP 20
3 Shoulder to Overhead 135/95
6 Chest to Bar Pullups
9 Burpees

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