Birthday WOD - the day after

Hey all-

Just wanted to say a big thank you to all the folks who came, worked out, enjoyed themselves, and furthered the cause of CrossFit in Israel.

A big thank you to Saggi Brener, who is the thoughtful guy who brough his camera to document the event.

Please check out his work here: Birthday WOD photos or if you prefer a slideshow, go here Birthday WOD slideshow.

I think it's safe to say that a good time was had by all, and that we will be trying to put on a monthly event from here on out...

Functional. Fitness. The pain is entirely worth it...

Ian

By the way, Sam and Tommer ran home...the assholes.

Birthday WOD - Whoop, there it is!

All-
Just in case anyone was wondering (or has the time to look!), here is today's WOD:

 Good luck and have fun!!!

Birthday WOD Update #1 - Exercises

OK, so people have been asking me what the WOD is going to be, and while it's a secret, I do want to make sure people are prepared to do the exercises properly.
Her is a list of the exercises you will see in the WOD:

• Pull ups (of course)
• Kettlebell swings
• Wall Ball
• Deadlift
• Knees to Elbows (KTE)

Happy practicing!

Ian

כל מיני אנשים שואלים אותי באיזה תרגילים יצטרכו לעשות באימון, כך שנכון להיום, רשום מטה רשימת תרגילים

מתח

הנפת קטלבלס

זריקת כדור כוח לגובה

דדליפט

ברכיים למרפקים

יאללה לתרגל!

איאן

Birthday WOD Directions - הכוונות לאימון ציבורי

For those of you who don't know how to get to the workout area in Park haYarkon, here is a link to the map.
You get there by parking in the main lot opposite the Exhibition Grounds; enter the parking lot, turn right, and go all the way to the end.
There is a path there that leads directly into the Playground we will be working out in.

And now in Hebrew...

נפגשים בפארק הירקון בגני יהושוע באיזור משחקי הילדים בשעה 19:00, נכנסים לחניון של גני יהושוע מי שמגיע מאיילון דרום פונה ימינה ברוקח ומיד מצד ימין אחרי הרמזור יש כניסה לחניון. מי שמגיע מאיילון צפון יוצא גם ברוקח ופונה

שמאלה.

Birthday WOD signup - ההרשמה לאימון היומולדת שלי בעיצומה

So far, we have 6 people signed up for sure to the Birhday WOD on 22 December

עד עכשיו יש לנו 5 אנשים באים על בטוח ב-22 לדצמבר:

Omry - עומרי

Zvika - צביקה

Dael - דעאל

Koby - קובי

Sam - סאם

Ian - איאן

Where is everyone - איפה כולם?

Barak Reshef - Going Strong

Barak Reshef is a determined Crossfitter and I am looking forward to seeing him develop into a strong and overall fit athlete.

Today, we worked on a number of skills, reviewing the Burgener warm up, with its immediate transferability to some other major lifts.

We learned Kettle Bell swings, and the Clean (which came as second nature after the Burgener warm up.

Today's WOD was as follows:

AMRAP in 12 minutes:

2 pullup (strict)

4 Hang Power Clean @ bar (no squat in the catch, Barak's knees were in pain from Friday's lunges)

6 KBS @ 18 kg KB (Russian style swing)

8 situps

Rounds: 9 and change (situps on last round neither started nor finished)

Well done Barak!!

Sam Blank - Killer Workout

OK, so I came up with this workout, as a shoulder frying, total body muscle endurance mind-fuck.
Check it out, and give it a try: post times to comments.
After I get some responses, I will post Sam's time, so you can see how you all compare...

WOD - 4 December 2009
For time:

Deadlift Ring Pullup Power Clean Supine Pullup
     10             20                   10                    20
       9             19                     9                    19
       8             18                     8                    18
       7             17                     7                    17
       6             16                     6                    16
       5             15                     5                    15
       4             14                     4                    14
       3             13                     3                    13
       2             12                     2                    12
       1             11                     1                    11

Totals
55 Deadlift @ 40 kg
155 Ring Pullups (jumping)
55 Power Clean @ 40 kg
155 Ring Supine Pullups

Enjoy!

Ian

Birthday WOD - 22 December 2009

OK, it's coming.
40 is a nice round number, except that it's the start of the 50th decade...
Yipes.
To celebrate, we are going to continue the tradition started by Zvika/Dael, and have a birthday WOD at Park Hayarkon on 22 December at 19:30.
Come one come all - seriously, the more the merrier.
Please shoot me an email letting me know you are going to come, because I am planning the workout right now.
It won't be Fran, and it wont be FGB - I will soon be posting here the exercies that you are recommended to practice, starting now.
Hahahahahahaha.....(evil laugh)

Ian