Sometimes we get so caught up in the numbers game that we forget about why we are training. We get so focused on hitting a specific weight, doing a WOD as prescribed, or beating someone's time that we lose focus and use unsound or unsafe technique, use a weight that is more than we can handle, or scale inappropriately just to get a better time. All of these things will blunt the training effect and ultimately undermine your fitness. It is important to remember that we are all here to improve our own levels of fitness. Don't get me wrong, competition is good. It drives us to work harder and pushes us to our limits. But when this competition starts affecting the quality of our training, then it is time to step back and refocus.
We are striving for virtuosity in our movements. Remember that it is technique, consistency, and then intensity...in that order. You should not be trying to go heavier or go faster until you are proficient with the movement and can perform it well across repetitions. If that means that you need to scale a movement or weight, then do it. If it means settling for a lesser weight rather than risking injury while pursuing a PR, then that's just being smart. There is no shame in it and you will ultimately be a better athlete for it.
So let's check our egos at the door....and train hard but train smart.
Wednesday, September 30, 2009
Thursday 10/1/09
Baseline WOD #2:
"Helen" (courtesy of crossfit.com)
3 rounds for time of:
400m run
21 KBS (55#/35#)
12 pull-ups
Post time to comments.
"Helen" (courtesy of crossfit.com)
3 rounds for time of:
400m run
21 KBS (55#/35#)
12 pull-ups
Post time to comments.
Tuesday, September 29, 2009
Wednesday 9/30/09
WOD:
Hang Squat Cleans: 1RM
Push Press: 1RM
Warm-up with empty bar then take as many sets as needed to find 1RM for both movements. For those of you who have done the "Total" use your press 1RM as your guide for your push press.
Hang Squat Cleans: 1RM
Push Press: 1RM
Warm-up with empty bar then take as many sets as needed to find 1RM for both movements. For those of you who have done the "Total" use your press 1RM as your guide for your push press.
Monday, September 28, 2009
New Month, New Cycle
Tuesday 9/29/09
September is almost over, our 30 day paleo challenge is in it's last 2 days. How is everyone doing? Hang in there only 48 hours to go. On October 1st we will retake measurements and take your after pictures.
October is a new month and we are beginning a new training cycle. In preparation for the new cycle, over the next few days we will be performing a couple of baseline WOD's. These WOD's will be retested at the end of the training cycle. The new cycle officially kicks off on Saturday 10/3/09. This new cycle will have more of a strength emphasis. Training days will consist of a strength move and short but intense metcon and more traditional metcon days. The goal is to increase everyone's overall strength, which will in turn improve your performance on the WOD's and your overall fitness.
It is going to be important that we be efficient with our time in the gym to make sure everyone can finish their strengthening and get the metcon's in. We will be beginning each class promptly at 9:00/6:00. So get here a little early to make sure you are warmed up and ready to go right when class starts. It will also be imperative that you keep an accurate training log during this cycle as we will be referring back to previous efforts to determine the weights for you work sets.
We are really excited about this training cycle. It is going to be challenging but fun and rewarding. Remember.....weakness is a choice, BE STRONG!
---------------------------------------
Weekly warm-up:
Burgener warm-up
5 reps each of (with PVC):
1. Down & up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
WOD:
Baseline #1
"Fran" (courtesy of crossfit.com)
21-15-9 reps of:
Thrusters (95#/65#)
Pull-ups
Scale weight on thrusters and assist on pull-ups as needed. The goal is to be able to complete all sets unbroken, so choose your weight and assistance accordingly.
Results:
Mary 5:37 45#/purple
Kehau 6:02 35#
Lori 5:41 45#/red
Kim 5:53 15#/green
Kristine 8:43 45#/kip & band asst
Kats 5:24 65#/blue
Travis 5:48 45#/red
Robert 5:07 Rx'd
September is almost over, our 30 day paleo challenge is in it's last 2 days. How is everyone doing? Hang in there only 48 hours to go. On October 1st we will retake measurements and take your after pictures.
October is a new month and we are beginning a new training cycle. In preparation for the new cycle, over the next few days we will be performing a couple of baseline WOD's. These WOD's will be retested at the end of the training cycle. The new cycle officially kicks off on Saturday 10/3/09. This new cycle will have more of a strength emphasis. Training days will consist of a strength move and short but intense metcon and more traditional metcon days. The goal is to increase everyone's overall strength, which will in turn improve your performance on the WOD's and your overall fitness.
It is going to be important that we be efficient with our time in the gym to make sure everyone can finish their strengthening and get the metcon's in. We will be beginning each class promptly at 9:00/6:00. So get here a little early to make sure you are warmed up and ready to go right when class starts. It will also be imperative that you keep an accurate training log during this cycle as we will be referring back to previous efforts to determine the weights for you work sets.
We are really excited about this training cycle. It is going to be challenging but fun and rewarding. Remember.....weakness is a choice, BE STRONG!
---------------------------------------
Weekly warm-up:
Burgener warm-up
5 reps each of (with PVC):
1. Down & up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
WOD:
Baseline #1
"Fran" (courtesy of crossfit.com)
21-15-9 reps of:
Thrusters (95#/65#)
Pull-ups
Scale weight on thrusters and assist on pull-ups as needed. The goal is to be able to complete all sets unbroken, so choose your weight and assistance accordingly.
Results:
Mary 5:37 45#/purple
Kehau 6:02 35#
Lori 5:41 45#/red
Kim 5:53 15#/green
Kristine 8:43 45#/kip & band asst
Kats 5:24 65#/blue
Travis 5:48 45#/red
Robert 5:07 Rx'd
Saturday, September 26, 2009
Sunday 9/27/09
Today we will meet at the garage and then will head over to the park in the Spencer Homes subdivision where we will do the WOD
WOD:
"Blackjack"
Run 1 lap around reservoir
20-19-18-17-16...1 push-ups
1-2-3-4-5...20 sit-ups
(Alternating push-ups and sit-ups)
Run 1 lap around reservoir
Post time to comments. For those following online, post time for push-ups/sit-ups only.
--------------------------------
After the WOD we will be having a little BBQ at the park to celebrate Ian's 5th birthday. Everyone is invited to hang out, eat, and have a good time.
WOD:
"Blackjack"
Run 1 lap around reservoir
20-19-18-17-16...1 push-ups
1-2-3-4-5...20 sit-ups
(Alternating push-ups and sit-ups)
Run 1 lap around reservoir
Post time to comments. For those following online, post time for push-ups/sit-ups only.
--------------------------------
After the WOD we will be having a little BBQ at the park to celebrate Ian's 5th birthday. Everyone is invited to hang out, eat, and have a good time.
Friday, September 25, 2009
FIGHT GONE BAD!
Saturday 9/26/09
CrossFit affiliates around the country will be doing the workout Fight Gone Bad today as a fundraiser to benefit Athletes For A Cure in their quest for a cure for prostate cancer, and The Wounded Warrior Project which seeks to raise awareness and enlist the public’s aid for the needs of severely injured service men and women. Although we are not officially part of the fundraising effort, we feel that we should do our part by giving everything you've got (blood, sweat, and tears) in support of these honorable causes. Therefore, today's WOD is:
Kats & Mary battle it out during Fight Gone Bad
CrossFit affiliates around the country will be doing the workout Fight Gone Bad today as a fundraiser to benefit Athletes For A Cure in their quest for a cure for prostate cancer, and The Wounded Warrior Project which seeks to raise awareness and enlist the public’s aid for the needs of severely injured service men and women. Although we are not officially part of the fundraising effort, we feel that we should do our part by giving everything you've got (blood, sweat, and tears) in support of these honorable causes. Therefore, today's WOD is:
FIGHT GONE BAD (courtesy of crossfit.com)
With a continuously running clock spend one minute at each station getting as many reps as possible. Complete 3 rounds with a 1 min rest between each round.
Wall Ball
Sumo Deadlift Highpull (75/55)
Box Jump (20")
Push Press (75/55)
Row (we will substitute burpees)
Results:
Mary 250
"Chaka" 216
Kats 197
Lori 184
Robert 283
Kats & Mary battle it out during Fight Gone Bad
Thursday, September 24, 2009
Wednesday, September 23, 2009
Thursday 9/24/09
WOD:
For time:
10-9-8-7-6-5-4-3-2-1 KB Swings
1-2-3-4-5-6-7-8-9-10 Burpees
(alternating swings and burpees)
Post KB weights and times to comments.
T-Ross attacks the kettlebell swings
Results:
Doug "Chaka" (20#) 6:27
T-Ross (25#) 6:47
Justine (20#) 5:50
Lori (20#) 7:44
Kats (30#) 8:17
------------------------------------------
**REMINDER**
I will be placing the order for the hand grips on Friday morning so I need all orders, including money, to be in by tomorrow. The cost is $17.
------------------------------------------
**NOTICE**
Class for Saturday 9/26/09 will be held at 10:00 a.m.
For time:
10-9-8-7-6-5-4-3-2-1 KB Swings
1-2-3-4-5-6-7-8-9-10 Burpees
(alternating swings and burpees)
Post KB weights and times to comments.
T-Ross attacks the kettlebell swings
Results:
Doug "Chaka" (20#) 6:27
T-Ross (25#) 6:47
Justine (20#) 5:50
Lori (20#) 7:44
Kats (30#) 8:17
------------------------------------------
**REMINDER**
I will be placing the order for the hand grips on Friday morning so I need all orders, including money, to be in by tomorrow. The cost is $17.
------------------------------------------
**NOTICE**
Class for Saturday 9/26/09 will be held at 10:00 a.m.
Tuesday, September 22, 2009
Wednesday 9/23/09
WOD:
Back Squat 3-2-1-1-1
We are going heavy again. Use the first two sets to warm-up then try to establish your true 1 rep max. Remember these points of performance:
1. maintain lumbar curve
2. weight through the heels
3. get hips below parallel
4. knees track over feet
Results:
6 lifters...6 new PR's!
Kristi 135
Lori 160
Kats 255
Doug 195
Tom 225
Robert 345
Back Squat 3-2-1-1-1
We are going heavy again. Use the first two sets to warm-up then try to establish your true 1 rep max. Remember these points of performance:
1. maintain lumbar curve
2. weight through the heels
3. get hips below parallel
4. knees track over feet
Results:
6 lifters...6 new PR's!
Kristi 135
Lori 160
Kats 255
Doug 195
Tom 225
Robert 345
Monday, September 21, 2009
Tuesday 9/22/09
Weekly Warm-Up:
50 double unders or 10 minutes of double under practice
3 squat muscle-up/jump to supports
WOD:
AMRAP in 15 minutes:
15 Hang squat cleans (men: 115#, women: 85#)
12 ring dips or 12 bench dips or 21 push-ups
21 sit-ups
Scale weight for hang cleans as necessary. May substitute dumbbell hang cleans. Use band assist on ring dips if needed, or scale down to bench dips. We will post specific scalings on the whiteboard.
Results:
Frank - 6 rounds (65#)
Tom - 4 rounds + 10 HSC (20# DB's)
Doug - 4 rounds + 10 HSC (15# DB's)
Caitlin - 5 rounds (35#)
T-Ross - 4 rounds + 19 push-ups (15# DB's)
Kats - 4 rounds + 19 push-ups (65#)
Lori - 5 rounds + 13 HSC (45#)
Kristine - 5 rounds + 1 sit-up (35#)
Kristi - 4 rounds + 9 sit-ups (45#)
Robert - 3 rounds + 13 HSC (115#)
The 6 p.m. crew getting it done
Caitlin cleans
This one even wiped out the coaches
50 double unders or 10 minutes of double under practice
3 squat muscle-up/jump to supports
WOD:
AMRAP in 15 minutes:
15 Hang squat cleans (men: 115#, women: 85#)
12 ring dips or 12 bench dips or 21 push-ups
21 sit-ups
Scale weight for hang cleans as necessary. May substitute dumbbell hang cleans. Use band assist on ring dips if needed, or scale down to bench dips. We will post specific scalings on the whiteboard.
Results:
Frank - 6 rounds (65#)
Tom - 4 rounds + 10 HSC (20# DB's)
Doug - 4 rounds + 10 HSC (15# DB's)
Caitlin - 5 rounds (35#)
T-Ross - 4 rounds + 19 push-ups (15# DB's)
Kats - 4 rounds + 19 push-ups (65#)
Lori - 5 rounds + 13 HSC (45#)
Kristine - 5 rounds + 1 sit-up (35#)
Kristi - 4 rounds + 9 sit-ups (45#)
Robert - 3 rounds + 13 HSC (115#)
The 6 p.m. crew getting it done
Caitlin cleans
This one even wiped out the coaches
Housekeeping
Monday 9/21/09
Rest and recover.
Now for a little housekeeping:
1. Hand Grips
3. Journals
Rest and recover.
Now for a little housekeeping:
1. Hand Grips
We will be ordering the hand grips from Rage Fitness on Friday, therefore if you want to order a pair we will need the money by Thursday. The cost is $17 and you need to let us know what size you are (S, M, L).
2. Water
It can get pretty hot in the garage. You will sweat a lot and staying hydrated is very important. We have been lucky to have had some cases of water donated to the gym in the past, but everyone should be bringing their own bottles of cold water to every training session. Be responsible for your own hydration!
3. Journals
What is your front squat 1RM? You don't know? Go look it up in your training journal. You don't have a training journal? Well start one!!! Keeping records of your workouts, diet, sleep, etc. is crucial in improving your fitness. Not only does it give you a way to compare past workouts, but it can also serve to figure out when it's time to take a break or bump up the intensity. Without accurate records you are just guessing. Feel free to keep the journals in the gym on the shelf, but make sure you are filling it out everytime you workout.
Everyone has been pushing hard the last couple weeks and doing a great job. Be ready for the next 3-day cycle starting tomorrow!
Saturday, September 19, 2009
Sunday 9/19/09
Weekly Warm-up:
DROM
50 double unders or 10 minutes of double-under practice
Muscle-up progressions
WOD:
AMRAP in 6 minutes:
25 box jumps
10 burpees
100m run (to stop sign and back)
Rest 1 minute. Repeat for 3 cycles. (18 minutes total work).
Mary (2+9 box jumps ) ( 2) (1+10 burpees)
Doug (2+15 box jumps) (2) (1+10 burpees)
Tara (1+10 burpees) (1+16 box jumps) (1+20 box jumps)
Lori (1+10 burpees) (1+25 box jumps) (1+25 box jumps)
Robert (2+18 box jumps) (2) (2+9 box jumps)
Kats (2) (1+15 burpees) (1+1 burpees)
DROM
50 double unders or 10 minutes of double-under practice
Muscle-up progressions
WOD:
AMRAP in 6 minutes:
25 box jumps
10 burpees
100m run (to stop sign and back)
Rest 1 minute. Repeat for 3 cycles. (18 minutes total work).
Mary (2+9 box jumps ) ( 2) (1+10 burpees)
Doug (2+15 box jumps) (2) (1+10 burpees)
Tara (1+10 burpees) (1+16 box jumps) (1+20 box jumps)
Lori (1+10 burpees) (1+25 box jumps) (1+25 box jumps)
Robert (2+18 box jumps) (2) (2+9 box jumps)
Kats (2) (1+15 burpees) (1+1 burpees)
Friday, September 18, 2009
Take It Off!
Friday 9/18/09
Rest and recover!
IMPORTANT NOTE: There will be no class Saturday 9/19/09. Class on Sunday will be at the regular time of 9:00.
This is from Dutch Lowy's blog. It is freakin' hilarious!
Take your shirt off wave it around you head like a helicopter. (Part 1)
I’m going assume that all of you out there in cyberspace are either CrossFitters or involved in CrossFit somehow (except Dutch, he just wants to lift heavy shit what an asshole). As CrossFitters there are a few things that we all seem to take a great deal of pride in: taking pictures in front of things in a handstand, putting kettlebells on t-shirts, and buying shoes that really accentuate our toes. The list goes on and on. Well, I think its about to time to address an important issue in this community: as a CrossFitter when, why, and where do I remove my shirt? Is there a bigger threat to XFit (don’t call it that) than the unsolicited, unmerited, unAmerican shirt removal? Me thinks not. Dutch urges for consistency in programming, I preach a similar message: Consistency in American Apparel 50/50 extraction.
The When and the Why.
These two things are, must be, and always will be intertwined. The breakdown goes something like this:
“Hey Bro, how’s the surf” guy.
This guy has his shirt on approximately 0% of time he’s in the gym. Fret not though this is only slightly below his “every day activity” shirt wearing percentage. “Hey bro, how’s the surf guy” enters the box sans (that French for without) shirt, and leaves the box without (that’s English for sans) a shirt. Since “hey bro”’s day is spent in or near a body of water I totally approve of his Tshirtlessness (Q: did he just make up a word? A: Most assuredly). Additionally keep a look out for his cousin the “I workout in my swimming trunks” guy (that can’t be comfortable).
“Is it getting hot in here?” lady.
In attempt to be evenhanded our second study subject will take the female form. “Is it getting hot in here?” lady generally feels compelled to ditch her top during the warm-up, some where in between arm circles and leg swings. Her reasoning usually consists of “the lack of AC in the gym” or she alludes to the fact that the average temperature for the last 60 days has hovered in between 120 and 1000 degrees. Does she have an argument? Absolutely! Why? Because it is f’n hot here, and I hear working out in a sports bra is awesome (did you guys really think I was going to discourage Women from working out in sports bra? Come ONNN!).
“The Cal”
Our last example I’ve named after my good friend Jon Callahan of Windy City CrossFit. A little back ground on Cal from his best friend Dave Regula “Cal is just plain crazy……about crossfit. This is how the guy works. When he is in love, he is in love. He once decided that he liked velour sweat suits. So he bought eight. No joke. Thought he was P.Diddy” so obviously we can see the man is passionate. Cal’s assertion is that the shirt should only be removed if the WOD moves you to do so. As we all know CrossFit workouts are epic battles, so much so that you most definitely gain a distinct advantage from shucking off those cumbersome threads. The most valid point? Certainly. I can not argue with a man, who once did “The Bear” shirtless because he felt it was the only way to show the appropriate “respect”, as Dave put it “the bar was going to clearly tear skin off his back every time he went from overhead to back squat. A true pimp in this”
So what have we learned? Basically topless is preferable in every situation with a slight edge to the spiritual one. Next time I’ll tackle the “who” of 100% cotton removal, and I leave you with this:
http://www.youtube.com/watch?v=CuYD2cwMbpw
So now that we’re all in agreement that the Hanesless Hang Clean and Shirtless Snatches are a good thing. Lets delve into the “whom” of the bare chested back squat. Dutch alluded to the way he “sold” CrossFit to me, let me sum it up: He called me a fatass in a bar…. literally (don’t worry guys Dutch will be doing a “how to get new clients” post in the coming days). This little story serves as context for today’s post on two fronts A) My first two examples come from personal experience B) as I said in part one Dutch is asshole. So lets get to the T-Shirt tossin…
3 Bills:
That’s right I said it, going shirtless has no ceiling. I topped out at a lean 309 lbs in college, fueled by Olive Garden Breadsticks and Coors Light, I never waivered in my dedication to the shirtless workout. Now is the time to unlock the secret of the cottonless clean…. Topless WODs are strictly utilitarian ventures. When I’m 3 bills you better believe it’s considerably hotter for me out there than for Johnny Buck 50. In my opinion the bigger all the more reason to toss the T-Shirt, just because we got a spare tire doesn’t exempt us from being move to a “Cal”esque WOD.
Chubby Guy with Big Pecs and Back Hair:
See above “3 Bills”. Just wanted to throw this one in here to show you my current state. As with 3 Bills, the addition of the coat of body hair, adds to the need for threadless thrusters.
Super Ripped Guy:
Hey super ripped guy, newsflash buddy, nobody gives a shit that you have a 12 pack. Nobody’s impressed with your lats, and frankly we could all care less, that you can do 1000 air squats in a row without messing up your hair. Super ripped guy its time to take a look in the mirror (you’ve obviously been here before), am I rocking a shirtless WOD because its a spiritual experience or am I just trying to impress Suzy Sports Bra over there? Is my lack of torso covering due to a 60-day heat wave, or am just trying to show off my 3 oblique muscles? Check yourself super ripped guy, are your intentions pure? If not lets reevaluate, maybe its time for you to did some air squats in a sweatsuit.
Women of all shapes and sizes:
I need to get something off my chest…. It takes allot of cigarettes, cocaine, and vomiting to look like the fine ladies of US Weekly and Cosmo. Whew that felt good, you ladies are bombarded with negative body images on a daily basis, and since its been established in this fine article that topless tabatas are a strictly utilitarian venture. I implore you ladies to join in on the fun. Let go of the preconceived notions of what you “should” look like and embrace what you are DOING. CrossFit workouts are terrible, your heart is pumping something like 56575 BPMs, your lungs are on fire, and you can’t see straight. Why subject your self to the additional pain of lugging around a 15 lb shirt soaked in sweat, this shit is hard enough. Liberate yourself ladies, everyone of you is beautiful, no matter where you are in your fitness journey.
So there you have it consider yourself educated. This is the definitive guide to shirt removal (hey! he stole that from the apple guy), get out there folks and get those shirts off regardless of the names Dutch calls you. It’s been fun, keep on fightin the good fight.
Rest and recover!
IMPORTANT NOTE: There will be no class Saturday 9/19/09. Class on Sunday will be at the regular time of 9:00.
This is from Dutch Lowy's blog. It is freakin' hilarious!
Take your shirt off wave it around you head like a helicopter. (Part 1)
I’m going assume that all of you out there in cyberspace are either CrossFitters or involved in CrossFit somehow (except Dutch, he just wants to lift heavy shit what an asshole). As CrossFitters there are a few things that we all seem to take a great deal of pride in: taking pictures in front of things in a handstand, putting kettlebells on t-shirts, and buying shoes that really accentuate our toes. The list goes on and on. Well, I think its about to time to address an important issue in this community: as a CrossFitter when, why, and where do I remove my shirt? Is there a bigger threat to XFit (don’t call it that) than the unsolicited, unmerited, unAmerican shirt removal? Me thinks not. Dutch urges for consistency in programming, I preach a similar message: Consistency in American Apparel 50/50 extraction.
The When and the Why.
These two things are, must be, and always will be intertwined. The breakdown goes something like this:
“Hey Bro, how’s the surf” guy.
This guy has his shirt on approximately 0% of time he’s in the gym. Fret not though this is only slightly below his “every day activity” shirt wearing percentage. “Hey bro, how’s the surf guy” enters the box sans (that French for without) shirt, and leaves the box without (that’s English for sans) a shirt. Since “hey bro”’s day is spent in or near a body of water I totally approve of his Tshirtlessness (Q: did he just make up a word? A: Most assuredly). Additionally keep a look out for his cousin the “I workout in my swimming trunks” guy (that can’t be comfortable).
“Is it getting hot in here?” lady.
In attempt to be evenhanded our second study subject will take the female form. “Is it getting hot in here?” lady generally feels compelled to ditch her top during the warm-up, some where in between arm circles and leg swings. Her reasoning usually consists of “the lack of AC in the gym” or she alludes to the fact that the average temperature for the last 60 days has hovered in between 120 and 1000 degrees. Does she have an argument? Absolutely! Why? Because it is f’n hot here, and I hear working out in a sports bra is awesome (did you guys really think I was going to discourage Women from working out in sports bra? Come ONNN!).
“The Cal”
Our last example I’ve named after my good friend Jon Callahan of Windy City CrossFit. A little back ground on Cal from his best friend Dave Regula “Cal is just plain crazy……about crossfit. This is how the guy works. When he is in love, he is in love. He once decided that he liked velour sweat suits. So he bought eight. No joke. Thought he was P.Diddy” so obviously we can see the man is passionate. Cal’s assertion is that the shirt should only be removed if the WOD moves you to do so. As we all know CrossFit workouts are epic battles, so much so that you most definitely gain a distinct advantage from shucking off those cumbersome threads. The most valid point? Certainly. I can not argue with a man, who once did “The Bear” shirtless because he felt it was the only way to show the appropriate “respect”, as Dave put it “the bar was going to clearly tear skin off his back every time he went from overhead to back squat. A true pimp in this”
So what have we learned? Basically topless is preferable in every situation with a slight edge to the spiritual one. Next time I’ll tackle the “who” of 100% cotton removal, and I leave you with this:
http://www.youtube.com/watch?v=CuYD2cwMbpw
So now that we’re all in agreement that the Hanesless Hang Clean and Shirtless Snatches are a good thing. Lets delve into the “whom” of the bare chested back squat. Dutch alluded to the way he “sold” CrossFit to me, let me sum it up: He called me a fatass in a bar…. literally (don’t worry guys Dutch will be doing a “how to get new clients” post in the coming days). This little story serves as context for today’s post on two fronts A) My first two examples come from personal experience B) as I said in part one Dutch is asshole. So lets get to the T-Shirt tossin…
3 Bills:
That’s right I said it, going shirtless has no ceiling. I topped out at a lean 309 lbs in college, fueled by Olive Garden Breadsticks and Coors Light, I never waivered in my dedication to the shirtless workout. Now is the time to unlock the secret of the cottonless clean…. Topless WODs are strictly utilitarian ventures. When I’m 3 bills you better believe it’s considerably hotter for me out there than for Johnny Buck 50. In my opinion the bigger all the more reason to toss the T-Shirt, just because we got a spare tire doesn’t exempt us from being move to a “Cal”esque WOD.
Chubby Guy with Big Pecs and Back Hair:
See above “3 Bills”. Just wanted to throw this one in here to show you my current state. As with 3 Bills, the addition of the coat of body hair, adds to the need for threadless thrusters.
Super Ripped Guy:
Hey super ripped guy, newsflash buddy, nobody gives a shit that you have a 12 pack. Nobody’s impressed with your lats, and frankly we could all care less, that you can do 1000 air squats in a row without messing up your hair. Super ripped guy its time to take a look in the mirror (you’ve obviously been here before), am I rocking a shirtless WOD because its a spiritual experience or am I just trying to impress Suzy Sports Bra over there? Is my lack of torso covering due to a 60-day heat wave, or am just trying to show off my 3 oblique muscles? Check yourself super ripped guy, are your intentions pure? If not lets reevaluate, maybe its time for you to did some air squats in a sweatsuit.
Women of all shapes and sizes:
I need to get something off my chest…. It takes allot of cigarettes, cocaine, and vomiting to look like the fine ladies of US Weekly and Cosmo. Whew that felt good, you ladies are bombarded with negative body images on a daily basis, and since its been established in this fine article that topless tabatas are a strictly utilitarian venture. I implore you ladies to join in on the fun. Let go of the preconceived notions of what you “should” look like and embrace what you are DOING. CrossFit workouts are terrible, your heart is pumping something like 56575 BPMs, your lungs are on fire, and you can’t see straight. Why subject your self to the additional pain of lugging around a 15 lb shirt soaked in sweat, this shit is hard enough. Liberate yourself ladies, everyone of you is beautiful, no matter where you are in your fitness journey.
So there you have it consider yourself educated. This is the definitive guide to shirt removal (hey! he stole that from the apple guy), get out there folks and get those shirts off regardless of the names Dutch calls you. It’s been fun, keep on fightin the good fight.
Wednesday, September 16, 2009
Thursday 9/17/09
AMRAP in 20 minutes
5 HSPU
10 L Pull-ups
15 Walking lunges
L Pull-up sub:
- Tuck sit pull-up
OR
- Regular pull-up + extra L sit practice post WOD.
Scaled:
AMRAP 15 min 3-6-9
Kim 10 rnds (box bridge push-ups, green band pull-ups)
Travis 9 rnds (box bridge push-ups, tuck sit pull-ups)
Scaled:
AMRAP 15 min 5-10-15
Lori 6 rnds + 10 kip pull-ups (blue/red band HSPU)
Scaled:
AMRAP 20 min 3-6-9
Kats 11 rnds + 6 blue band pull-ups, (box bridge HSPU)
Robert 9 rnds + 3 L sit pull-ups as Rx'd
Kyle 5 rnds + 8 L sit pull-ups as Rx'd
Nice job everyone! It's cool to have Kyle following the blog and training with us from Oahu!
5 HSPU
10 L Pull-ups
15 Walking lunges
L Pull-up sub:
- Tuck sit pull-up
OR
- Regular pull-up + extra L sit practice post WOD.
Scaled:
AMRAP 15 min 3-6-9
Kim 10 rnds (box bridge push-ups, green band pull-ups)
Travis 9 rnds (box bridge push-ups, tuck sit pull-ups)
Scaled:
AMRAP 15 min 5-10-15
Lori 6 rnds + 10 kip pull-ups (blue/red band HSPU)
Scaled:
AMRAP 20 min 3-6-9
Kats 11 rnds + 6 blue band pull-ups, (box bridge HSPU)
Robert 9 rnds + 3 L sit pull-ups as Rx'd
Kyle 5 rnds + 8 L sit pull-ups as Rx'd
Nice job everyone! It's cool to have Kyle following the blog and training with us from Oahu!
Tuesday, September 15, 2009
Paleo Check In
So we are now at the half way point of our 30 day Paleo Challenge! How is everyone doing? Are you feeling better, looking better, and performing better? Has it been easier or harder than you expected? How much have you cheated (be honest!)? Post your progress to comments. Let's hear from you.
Wednesday 9/16/09
WOD:
Deadlift 1-1-1-1-1-1-1
The goal here is to achieve a new 1 rep max today. Warm-up with light weight and add weight to each set. You should be trying for a new max by the 5th or 6th set. Remember to keep good form on each lift. Maintaining your lumbar curve is VERY important!
GO HEAVY OR GO HOME!!!
Wow! I guess no one wanted to go home! Look at the weights you all deadlifted...now that's RFM material. We've got some hella STRONG crossfitters. There were a bunch of new PRs set today, good job and great effort to everyone!
Mary 205#
Kehau 230#
K-mac 145#
T-ross 235#
Tom 305#
Kats 300#
Lori 230#
Robert 410#
Frank we miss you!
Kyle where are you???
Attention A.M. crew: We will not be having the morning class tomorrow.
Deadlift 1-1-1-1-1-1-1
The goal here is to achieve a new 1 rep max today. Warm-up with light weight and add weight to each set. You should be trying for a new max by the 5th or 6th set. Remember to keep good form on each lift. Maintaining your lumbar curve is VERY important!
GO HEAVY OR GO HOME!!!
Wow! I guess no one wanted to go home! Look at the weights you all deadlifted...now that's RFM material. We've got some hella STRONG crossfitters. There were a bunch of new PRs set today, good job and great effort to everyone!
Mary 205#
Kehau 230#
K-mac 145#
T-ross 235#
Tom 305#
Kats 300#
Lori 230#
Robert 410#
Frank we miss you!
Kyle where are you???
Attention A.M. crew: We will not be having the morning class tomorrow.
Monday, September 14, 2009
Tuesday 9/15/09
WOD:
"Nancy" (courtesy of crossfit.com)
5 rounds for time of:
Run 400 meters
15 Overhead squats (95#/65#)
Scale weight for squats as needed.
Here's a little inspiration:
Mary 19:40 (35#)
Kehau 19:56 (35#)
Travis 15:39 (PVC)
Kristine 18:21 (35#)
Caitlin 19:23 (25#)
Lori 19:29 (45#)
Kim 19:35 (5#PVC)
Kats 3 rnds 400m
Robert 17:41 as Rx'd
Kristi 19:14 (35#)
"Nancy" (courtesy of crossfit.com)
5 rounds for time of:
Run 400 meters
15 Overhead squats (95#/65#)
Scale weight for squats as needed.
Here's a little inspiration:
Mary 19:40 (35#)
Kehau 19:56 (35#)
Travis 15:39 (PVC)
Kristine 18:21 (35#)
Caitlin 19:23 (25#)
Lori 19:29 (45#)
Kim 19:35 (5#PVC)
Kats 3 rnds 400m
Robert 17:41 as Rx'd
Kristi 19:14 (35#)
Sunday, September 13, 2009
Monday 9/14/09
Rest Day
Big ups to a couple of our members.
First, for Tara "Just Burpees" Barrett for impressing everyone on the past couple WODs by finding that extra gear and taking it to the next level!
Second, for Kats "Katsutori" Kikuchi for passing his Air National Guard PFT test for the second straight time and improving his scores from the last test!
Great job both of you. You make us proud.
Big ups to a couple of our members.
First, for Tara "Just Burpees" Barrett for impressing everyone on the past couple WODs by finding that extra gear and taking it to the next level!
Second, for Kats "Katsutori" Kikuchi for passing his Air National Guard PFT test for the second straight time and improving his scores from the last test!
Great job both of you. You make us proud.
Saturday, September 12, 2009
Sunday 9/13/09
Weekly Warm-up:
3 rounds:
5 Push Jerks
10 Front squats
10 second L-sit
WOD:
10 rounds for time:
12 burpees
12 pull-ups
Getting down for some burpees!
Doug hits the pull-ups.
Results:
Tara 21:12 (subbed ring rows)
Mary 17:00 (7 rounds, purple band)
Lori 17:26 (7 rounds, red band)
Doug 14:25 (10 rounds, 5 reps)
Robert 22:32 rx'd
3 rounds:
5 Push Jerks
10 Front squats
10 second L-sit
WOD:
10 rounds for time:
12 burpees
12 pull-ups
Getting down for some burpees!
Doug hits the pull-ups.
Results:
Tara 21:12 (subbed ring rows)
Mary 17:00 (7 rounds, purple band)
Lori 17:26 (7 rounds, red band)
Doug 14:25 (10 rounds, 5 reps)
Robert 22:32 rx'd
Saturday 9/12/09
WOD:
AMRAP in 10 minutes:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls
Results:
Tara 4 rounds + 4 SDLHP (65#)
Frank 4 rounds +4 SDLHP (95#)
Kehau 4 rounds + 5 thrusters (65#)
Mary 4 rounds + 2 thrusters (65#)
Doug 6 rounds (weighted PVC)
Robert 5 rounds + 3 thrusters (95#)
Excellent effort by everyone today. This one had everyone flat on their back afterwards.
Big welcome to Doug Karatsu (right), our newest RFM member!
AMRAP in 10 minutes:
5 thrusters
7 hang power cleans
10 sumo deadlift high pulls
Results:
Tara 4 rounds + 4 SDLHP (65#)
Frank 4 rounds +4 SDLHP (95#)
Kehau 4 rounds + 5 thrusters (65#)
Mary 4 rounds + 2 thrusters (65#)
Doug 6 rounds (weighted PVC)
Robert 5 rounds + 3 thrusters (95#)
Excellent effort by everyone today. This one had everyone flat on their back afterwards.
Big welcome to Doug Karatsu (right), our newest RFM member!
Friday, September 11, 2009
Wednesday, September 9, 2009
Thursday 9/10/09
WOD:
"Spicy Cindy"
AMRAP in 10 minutes:
5 pull-ups
10 push-ups
15 squats
Every 2 rounds do 3 deadlifts with 70% of your 1RM.
This is the short and sweet version of Cindy with a deadlift twist! It's only 10 minutes so go hard, no pacing yourself.
"Spicy Cindy"
AMRAP in 10 minutes:
5 pull-ups
10 push-ups
15 squats
Every 2 rounds do 3 deadlifts with 70% of your 1RM.
This is the short and sweet version of Cindy with a deadlift twist! It's only 10 minutes so go hard, no pacing yourself.
Tuesday, September 8, 2009
Wednesday 9/9/09
WOD:
5 rounds:
25 KB swings
7 Push-presses
400m run
Try to challenge yourself with the weight for the push-presses and KB swings.
Results:
Mary 22:33 (30# KB, 65# PP)
Frank 16:40 (30# KB, 95# PP)
Kats 23:06 (25# KB, 85# PP)
Lori 24:05 (25# KB, 65# PP)
5 rounds:
25 KB swings
7 Push-presses
400m run
Try to challenge yourself with the weight for the push-presses and KB swings.
Results:
Mary 22:33 (30# KB, 65# PP)
Frank 16:40 (30# KB, 95# PP)
Kats 23:06 (25# KB, 85# PP)
Lori 24:05 (25# KB, 65# PP)
Delicious Lettuce Wrap Recipe!
Here's another recipe I know you'll enjoy. Very easy and delicious!
Ingredients:
1 Head Manoa butter lettuce
Red and yellow sweet bell peppers
Mushrooms
1 Round onion
1 Block Firm tofu
1 lb. Ground Turkey
Olive oil
Garlic
Salt and Pepper
Oyster Sauce (optional)
Manoa butter lettuce (Costco has it in a 3 pack, if you eat lots of it). Rinse and break off leaves (large leaves cut in half) and set aside. Filling: Dice into small pieces red, and yellow sweet peppers, round onion, mushrooms and set aside. Drain and cube firm tofu and let sit on paper towel to drain water out. Brown ground turkey in a little olive oil and garlic. Add vegetables and mushrooms and cook a minute or two. Break up tofu into mix, add salt, pepper and oyster sauce to taste, and your done. Place a spoonful of filling on to your lettuce wraps and enjoy!!! Quick and easy, but best of all HEALTHY and light. It's a perfect Paleo dish without the oyster sauce and it still tastes super good!
Ingredients:
1 Head Manoa butter lettuce
Red and yellow sweet bell peppers
Mushrooms
1 Round onion
1 Block Firm tofu
1 lb. Ground Turkey
Olive oil
Garlic
Salt and Pepper
Oyster Sauce (optional)
Manoa butter lettuce (Costco has it in a 3 pack, if you eat lots of it). Rinse and break off leaves (large leaves cut in half) and set aside. Filling: Dice into small pieces red, and yellow sweet peppers, round onion, mushrooms and set aside. Drain and cube firm tofu and let sit on paper towel to drain water out. Brown ground turkey in a little olive oil and garlic. Add vegetables and mushrooms and cook a minute or two. Break up tofu into mix, add salt, pepper and oyster sauce to taste, and your done. Place a spoonful of filling on to your lettuce wraps and enjoy!!! Quick and easy, but best of all HEALTHY and light. It's a perfect Paleo dish without the oyster sauce and it still tastes super good!
Monday, September 7, 2009
Suck It Up Buttercup!
(Borrowed from Chris Spealler's newsletter at CrossFit Park City)
To keep it as basic as possible...kick your own butt every time you come in for the WOD. We will give you guidance and direction on how to do this and what it might look like for you individually compared to someone else. Don't forget that we are here to help you and if you ever have questions or need help, speak up! Make sure that you are making you movements legit with full range of motion in all you do, challenge yourself on both the easier and more difficult WOD's, and have a good attitude no matter what shows up on that white board. Push yourself to the limit of what you are capable of. Most of us have never really tested that, and for good reason. It is incredibly difficult to go beyond the place where your brain tells you to stop, to put down the bar, to rest in the middle of your set, to take a break. First and foremost keep yourself safe, but don't make the mistake of leaving the gym, of leaving experiences, of leaving life wondering "what if?" Walk away knowing you gave it all you had and there can be no discouragement with your efforts.
To keep it as basic as possible...kick your own butt every time you come in for the WOD. We will give you guidance and direction on how to do this and what it might look like for you individually compared to someone else. Don't forget that we are here to help you and if you ever have questions or need help, speak up! Make sure that you are making you movements legit with full range of motion in all you do, challenge yourself on both the easier and more difficult WOD's, and have a good attitude no matter what shows up on that white board. Push yourself to the limit of what you are capable of. Most of us have never really tested that, and for good reason. It is incredibly difficult to go beyond the place where your brain tells you to stop, to put down the bar, to rest in the middle of your set, to take a break. First and foremost keep yourself safe, but don't make the mistake of leaving the gym, of leaving experiences, of leaving life wondering "what if?" Walk away knowing you gave it all you had and there can be no discouragement with your efforts.
Tuesday 9/8/09
Warm-up:
2 rounds:
15 push press
10 deadlifts
5 knees to elbows
WOD:
For time:
30 bodyweight squats
Sprint 200 meters
30 burpees
Results:
Irish (scaled) 5:40
Tara 8:45 (scaled to 75% BW)
Kristi 6:45 (scaled to 75% BW)
Mary 13:43 rx'd
Robert 5:54 rx'd
Tom 11:34 (scaled to 75% BW)
Kim 8:04 (scaled to 45#)
Kristine 5:04 (scaled to 75% BW)
Caitlin 8:10 (scaled to 75% BW)
Lori 8:57 (scaled to 75% BW)
Kats 9:25 (scaled to 75% BW)
2 rounds:
15 push press
10 deadlifts
5 knees to elbows
WOD:
For time:
30 bodyweight squats
Sprint 200 meters
30 burpees
Results:
Irish (scaled) 5:40
Tara 8:45 (scaled to 75% BW)
Kristi 6:45 (scaled to 75% BW)
Mary 13:43 rx'd
Robert 5:54 rx'd
Tom 11:34 (scaled to 75% BW)
Kim 8:04 (scaled to 45#)
Kristine 5:04 (scaled to 75% BW)
Caitlin 8:10 (scaled to 75% BW)
Lori 8:57 (scaled to 75% BW)
Kats 9:25 (scaled to 75% BW)
Sunday, September 6, 2009
Monday 9/7/09
Rest Day.
Have a fun but safe Labor Day! Training resumes on Tuesday at 9:00 a.m. and 6:00 p.m.
Have a fun but safe Labor Day! Training resumes on Tuesday at 9:00 a.m. and 6:00 p.m.
Sunday 9/6/09
Weekly Warm-up:
Run/jump rope for 3-5 minutes
DROM
then
2 rounds:
15 Push-press (PVC or empty bar)
10 Deadlift (PVC or empty bar)
5 Knees to elbows
WOD:
50-40-30-20-10 reps of:
Double unders
AbMat sit-ups
If you can't do double unders substitute 3x single unders (150-120-90-60-30). Bring your jump ropes if you got em!
Results:
Lori 11:33 (single unders)
Mary 11:37 rx'd
Kats 12:31 (single unders)
Run/jump rope for 3-5 minutes
DROM
then
2 rounds:
15 Push-press (PVC or empty bar)
10 Deadlift (PVC or empty bar)
5 Knees to elbows
WOD:
50-40-30-20-10 reps of:
Double unders
AbMat sit-ups
If you can't do double unders substitute 3x single unders (150-120-90-60-30). Bring your jump ropes if you got em!
Results:
Lori 11:33 (single unders)
Mary 11:37 rx'd
Kats 12:31 (single unders)
Saturday 9/5/09
Warm-up of the Week:
2 rounds:
15 Push-press (PVC or empty bar)
10 Deadlifts (PVC or empty bar)
5 Knees to Elbows
WOD:
"Jackie" (courtesy of crossfit.com)
Run 800m
50 thrusters (45#)
30 pull-ups
Results:
Tara 11:30 (35#, ring rows)
Lori 12:14 (35#, blue band)
Kehau 11:33 (35#)
Mary 12:53 rx'd
Frank 8:39 rx'd
Robert 7:37 rx'd
2 rounds:
15 Push-press (PVC or empty bar)
10 Deadlifts (PVC or empty bar)
5 Knees to Elbows
WOD:
"Jackie" (courtesy of crossfit.com)
Run 800m
50 thrusters (45#)
30 pull-ups
Results:
Tara 11:30 (35#, ring rows)
Lori 12:14 (35#, blue band)
Kehau 11:33 (35#)
Mary 12:53 rx'd
Frank 8:39 rx'd
Robert 7:37 rx'd
Thursday, September 3, 2009
Wednesday, September 2, 2009
Paleo Challenge Inspiration
Here is a story from a member of CrossFit Rockwall and his health, performance, and body comp changes following the Zone and Paleo Diet and doing CrossFit. Hope this helps inspire you.
CrossFit Rockwall - Mike B's Story
CrossFit Rockwall - Mike B's Story
Thursday 9/3/09
Day 3 of the Paleo Challenge. How are we all doing? Kristi & Kehau came up with the great idea of posting paleo friendly recipes to help everyone out. So if you have any good/easy recipes, post it to the comments to share with us all.
Weekly Warm-up:
Run/jump rope for 3-5 minutes
DROM
then:
2 rounds
10 OHS
10 KBS
10 Push-ups
WOD:
Weekly Warm-up:
Run/jump rope for 3-5 minutes
DROM
then:
2 rounds
10 OHS
10 KBS
10 Push-ups
WOD:
“Lynne” (courtesy of crossfit.com)
Five rounds for max reps of:
Body weight bench press (women use 50% of body weight)
Pull-ups
Post reps for both exercises in all rounds.
Note this is not a timed workout. We are going for max reps of each movement per round. Body weight bench press means use a weight equal to your body weight (for example if you weigh 165 pounds you would load the bar to 165 pounds). Scale the weight as needed to something where you can get at least 6-8 reps. Otherwise sub max push-ups. Sub band-assisted pull-ups or ring rows for pull-ups. Scale down to 3 rounds if needed.
Results:
Mary 24,11/20,11/18,13/16,12/15,11
Irish 19,21/23,24/23,8
Kim 24,3/15,5/12,6/12,4/10,6
Lori 30,4/20,6/15,6/15,4
Justine 35,8/25,9/18,4
Kats 6,15/12,15/10,12/9,13/7,10
Frank 22,12/20,15/16,15/13,15/13,15
Robert 24,27/14,21/11,18/9,14/9,16
Tuesday, September 1, 2009
Wednesday 9/2/09
Day 2 of the Paleo Challenge! Hope everyone is hanging in there.
Here is a good example of eating paleo. Kristi made this delicious dinner completely paleo...baked salmon, fresh greens with tomatoes and avocado with strawberries for dessert. Filling and delicious!
Warm-up:
DROM
then
2 rounds:
10 OHS
10 kettlebell swings
10 push-ups
WOD:
Front squat 3-3-3-3-3
Time to go heavy! Warm up with light weight then work up to 3 rep max. Post loads to comments.
Results:
Mary 100-105-110-115-120 (pr)
Kristi 95-95-95-95-100 (pr)
Kim 45-45-45-45-55 (pr)
Frank 135-155-165-175-185 (pr)
Kats 135-155-175-185-195 (pr)
Robert 185-205-225-245-250 (pr)
It was the first time performing heavy front squats for a bunch of us, so new PR's were set all around. A special shout out to Kats who improved his PR by 10 lbs!!!!
Here is a good example of eating paleo. Kristi made this delicious dinner completely paleo...baked salmon, fresh greens with tomatoes and avocado with strawberries for dessert. Filling and delicious!
Warm-up:
DROM
then
2 rounds:
10 OHS
10 kettlebell swings
10 push-ups
WOD:
Front squat 3-3-3-3-3
Time to go heavy! Warm up with light weight then work up to 3 rep max. Post loads to comments.
Results:
Mary 100-105-110-115-120 (pr)
Kristi 95-95-95-95-100 (pr)
Kim 45-45-45-45-55 (pr)
Frank 135-155-165-175-185 (pr)
Kats 135-155-175-185-195 (pr)
Robert 185-205-225-245-250 (pr)
It was the first time performing heavy front squats for a bunch of us, so new PR's were set all around. A special shout out to Kats who improved his PR by 10 lbs!!!!
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