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Posted by Becca Borawski :
Wednesday, Jan 18, 2012
One of the things I feel is true about CrossFit is that it keeps you young. I think it is because you are constantly doing new things. Unlike a regular fitness program where you show up and do relatively the same routine each workout, CrossFit is forever challenging you with new skills and new adventures. I think it not only keeps your body active and fit, and therefore young, but also your brain. Having to do all that problem solving, having to be able to move your body in new ways - I think these keep your brain working and much of the research I've read says keeping your brain active keeps you smarter for longer in your life.
So, what about outside of CrossFit? Do you try new things in your "real" life? I try to take on something new every year - whether it be signing up for a cooking class, studying a language, learning to knit, learning a new sport, whatever it is!
What could you take on this year that would keep you younger and just make you a more interesting person? I start a class in January that's going to walk me through writing my first book proposal - I'm very excited for that!
Let us know in the comments what YOU are taking on this year!
Kenny observing -- and thinking up new things for ALL of us to try.
Today's Workout
Skill work:
Spend first 20 min of class working on inversions:
handstand, head stands, and forearm balances.
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Workout:
For time:
100 Overhead squats (95/65)
Posted by Andy Petranek :
Tuesday, Jan 17, 2012
I'd like to start this profile with a little story... about two weeks ago, Laura took on "Annie" at CFLA and decided to do the sit-ups "with gusto" on the Glute-Ham Developers. Well, "Annie" and the GHD's won... they didn't stop her from finishing, but with the amount of trauma that 150 GHD sit-ups caused within her body, she was in the hospital two days later with Rhabdo. (PUBLIC SERVICE ANNOUNCEMENT: reminder for all - what we do can be dangerous; it's SERIOUS - and when we say to take it slowly, we're really not kidding!)
Cut to today, two weeks later to the day. Laura faced her fears and came back for class at 1pm. Scared, yes, but back nonetheless, taking on today's WOD as only she can. Life is less about avoiding the bumps in the road than it is about how you handle them when they throw you off your ride. Laura is a great example of resilience, courage and determination. She inspired the heck out of me today, showing up and climbing back aboard. I am certain that in almost no time, she'll be training again with the same spirit that she's had since the first day she joined us at CFLA. Welcome back, Laura!
ATHLETE PROFILE: Laura M.
Hometown: San Antonio, Tx
Age: 30
Occupation:
When did you first start CrossFitting?: November, 2010
When did you first start training at CFLA?: November, 2010
Favorite WOD: "Nutts"
Least Favorite WOD: "Helton"
Tell us about you sports & fitness background: I played a little soccer early on in high school but stopped per my parents request to focus more fully on my studies. After that, sports played a very little role in my life. I always wanted to join in but felt nervous about not being able to keep up. I started running and hiking daily a few years ago but those were also shelved recently when I took a job on location.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel? While on location in Atlanta, my friends who were all stuntmen started taking Crossfit classes to supplement their workouts. These were extremely fit individuals that kept coming back beaten half to death. It intimidated me but, needless to say, I was intrigued. It took a while for me to build up the courage after I got home but after a bit a research I found CFLA and decided it was time to stop making excuses. Back then, even the baseline wrecked me. The exact details of my first WOD are a blur but my flashbacks include cleans, burpees, squats and A LOT of pain. Call me a masochist, but I was hooked.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? My shoulders are slowly becoming awesome and I love it. Overall, I'm stronger and faster and in much better shape than I've ever been in my life.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? It's funny, before I started doing Crossfit, my world was dominated by the scale. I constantly checked to make sure I hadn't gone over some insane "standard" and I sometimes made poor choices to ensure I fit into that ridiculous ideal. Now, I could care less what the scale says. I've actually gained weight from when I started but know I'm getting leaner since my skinny jeans fit again and, bonus, I'm getting stronger (FYI, muscles are fricking AWESOME and also dead-sexy). I have so much more confidence now and it extends into everything I do. I no longer get by with a "what if i can't do it?" attitude but instead tackle the obstacles ahead of me with an, "it might scare me but go hard or go home" mentality. I'm no longer afraid to push myself.
Please share with us any favorite CrossFit / CFLA moments: Going toe-to-toe with my friend during bring-a-friend days. Cutting my baseline time by 5 mins. Letting Jonesy convince me that I could do 55lbs for the 330 prelim and then actually doing it. Wrecking my shins during a failed box jump, taking a breather and then jumping right back up.
Any advice for people just getting started? Most of these workouts are scary as hell but sense of accomplishment you get when you conquer one totally outweighs any inhibitions you may have. Keep at it, work harder than you thought possible and get to know your fellow athletes. The results will speak for themselves.
What are your hobbies, interests and/or talents outside of CrossFit? I'm an avid hiker and love to dance. I'm a novice surfer and generally enjoy anything that involves some sort of risk of bodily harm. I enjoy reading and watching movies. I make a bomb apple pie.
Today's Workout
Three rounds for time of:
48 Squats
24 Push ups
12 Pull ups
6 Handstand Push ups
Posted by Andy Petranek :
Monday, Jan 16, 2012
"Perhaps the most important part of your body, the one most responsive to training and most important for competition, is the nervous system ... One unique ability of the nervous system is its capacity to learn ... Each workout is a small part of a memory stored in the brain ... If we train indiscriminately, that is recorded. If we over train, that too is recorded. But if we train effectively, we maintain that memory too. The nervous system remembers everything it experiences, so be careful what you put into it. Sometimes a long process of "re-training" is necessary, especially in those who have abused their body through improper training."
~ Philip Maffetone
As athletes that are looking to improve performance in both sport and life, 50-75% of what we should be doing in training involves the development of our nervous systems. That means practicing skills over and over and over again so that each time we do it, it gets a little easier (like basketball players practicing free throws). Frequency, volume and accuracy (form) matter. Why? Because of the message each repetition sends to every cell in your body that translate into a pattern in your nervous system.
And every rep counts... here's why. Last week at CFLA, we did workouts that resulted in many people doing more than 150 pull ups and 350 squats. If you averaged only 1/5 of that per week (30 pull ups, 70 squats) for a year, that would lead to something like 1,500 pull ups and 3,500 squats! Can you see how that many reps of anything might lead to patterns, good or bad?
So next time you think it doesn't really matter... that they're only squats (or pull ups) for goodness sake... remember what you're teaching yourself with each rep. And then make them all count in your favor!
Steve demonstrating perfect overhead squat form!
Today's Workout
Skill Work:
- 10 minutes on double unders
- What's your best max set?
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Workout:
Ten rounds for time of:
5 Deadlifts (225/165)
5 Dips
Posted by Andy Petranek :
Friday, Jan 13, 2012
Are you scared? Did you realize that today is Friday the 13th? Still not quivering? Well then, you've probably never met "Fran"...
And just for fun... check out this video of an unbelievable 2-minute women's volleyball rally.
Today's Workout
“Fran”
For time:
21-15-9
Thrusters (95/65)
Pullups
Posted by michael stanwyck :
Thursday, Jan 12, 2012
Registration into the Whole Life Challenge starts today! What is the Whole Life Challenge? Only the most exciting, intense, powerful and community driven challenge that we do! In the Whole Life Challenge you will take on every aspect of your life in health and fitness for 8 weeks, in a fun and empowering way, with our whole community. You will come out the other side stronger, prouder and fitter than you have ever known yourself to be! There are great prizes, extra classes and an experience you will never forget.
Now we have some very exciting news! We've added a new feature for 2012. This year we are making it possible for you to enroll your friends and family into the Whole Life Challenge to do it with you!
What does that mean? It means that your friends, family, co-workers, WHOEVER, no matter where they are, can participate in the challenge that makes a HUGE difference in the CFLA community. Now, it'll be a little different for them than it is for you, but that's actually the really cool part. They won't be eligible to win our challenge, but that doesn't mean they can't win yours! YOU will create the challenge that works for them -- use our food rules, or make adjustments that are appropriate for your people. They can do our baseline workout if they want (heck they can join us on prelims and finals day if they're here) or they can do whatever baseline makes sense for them. Same goes for measurements and PRIZES -- you gotta put something at stake!
So what are they getting? The game! The scoreboard! The forums! The blog! The community! The support of knowing that a couple hundred other people are doing this with them! Mostly, they are getting YOU as their leader into a huge transformation in their lives.
So don't wait! REGISTER NOW!
$75 for members, $40 for unlimited members, and $25 for non-members.
Want more info? Keep your eye on your email or ask your coach!
It begins
Today's Workout
“Helen”
3 rounds:
400m run
21 KB swings (24/16)
12 pullups
Posted by Becca Borawski :
Wednesday, Jan 11, 2012
I have a bad habit. There are so many things in this world I want to DO that I sometimes try to take on way too many at the same time. I also don't like to not do my absolute best at things. This is not a great combination.
So, recently I've been focusing on excellence. I decided I don't need to take private Spanish lessons, even though I really want to learn Spanish. And I decided to cut down on a few other new hobbies, as well. I decided instead to be excellent at fewer things. In particular, I'm focused on being excellent in my writing career. For me especially, I know when I'm feeling content and fully expressed in an area I'm passionate about, it spreads to other parts of my life anyway. Being excellent at something bleeds over into the rest of your being.
Do you run into this problem? Does this happen to you in CrossFit where you feel like you're pretty good at a lot of things, but can't really excel in any one area? What would happen if you let go of having to be good at all of it for a while. What if you just focused on being excellent at a couple things instead of all of it?
Today's Workout
“Cindy”
As many rounds as possible, in 20 min:
5 pullups
10 pushups
15 squats
