Posted by michael stanwyck : Tuesday, May 31, 2011
Thank you to everyone who turned up yesterday for Murph. What a great way to start a day off -- one of the hardest workouts we do with 100 of our closest friends. Hope you all enjoyed it and had an incredible day of rest!
Strict Press 5-3-1+
Wendler Cycle 4, Week 3
75%, 85%, 95%
As many rounds as possible in 7 min of:
7 Deadlifts (225/155)
7 Box Jumps (24/20)
Posted by Andy Petranek : Monday, May 30, 2011
In the midst of all of todays festivities (bbqs, swimming, going to the beach, boating at the lake, enjoying the start of summer), please take a few moments to remember those who have made the ultimate sacrifice to allow us to enjoy the freedoms that we do today. That is, after all, the real purpose of Memorial Day.
By the way, in case you didn't already know, Lt. Michael P. Murphy, was one of those people... after you've read his bio, you'll understand why the CrossFit WOD entitled "Murph" is as notoriously difficult (seemingly impossible) as it is.
1 mile run
1 mile run
- partition the pull-ups, push-ups, and squats as needed.
- if you have body armor or a 20 pound weight vest, wear it.
Posted by Andy Petranek : Friday, May 27, 2011
Why is it that with all the modern technology in footwear, we haven't eradicated running injuries? Not only haven't we eradicated them, they've progressively gotten more prevalent... today, over 80% of runners are currently injured or have suffered from/with a running injury. I mean really... we have the capability to eliminated disease, bring people back from the dead, perform intricate brain surgery... and we can't eliminate running injuries?
Maybe we're taking the wrong approach? Maybe the answer isn't in technology or shoes at all. Maybe the answer was always staring us in the face, right there in front of our noses... maybe the human foot, without a modern day running shoe or technology is actually better than anything we can create to try to improve on it.
That was the main topic at the week-long Barefoot Running Coaching Certification Course I attended a few weeks ago. And that just got things started! I'm a huge believer in the benefits of barefoot running... because in actuality, barefoot running is just running with good mechanics, shod or not. When you run barefoot with proper technique, you're using "natural" running mechanics - mechanics that haven't been altered by 'motion control' or 'shock absorption' systems of modern day running shoes. And if you learn to run with these mechanics, you'll probably find yourself injury free as a runner for the first time in many, many years!
But don't just take your shoes off and think you can just naturally barefoot run. You've been practicing with running shoes for many, many years, learning poor mechanics... so you'll have to learn brand new techniques, and movement patterns, and this takes time (many that just jump into it without learning proper technique find themselves injured again, but this time with different injuries). I suggest you start with this FREE e-book written by the creator of the VivoBarefoot Coaches Course, Lee Saxby.
As a certified VivoBarefoot Barefoot Running Coach, I'll be offering seminars and clinics in the upcoming months... but this ebook is a great way to start on your own.
Jayna going for a front squat
Strict Press 3-3-3+
70%, 80%, 90%
Complete as many rounds as possible in 12 minutes of:
2 Rope Climbs
4 Box Jumps (32/24)
6 Clapping Push Ups
8 OH Walking Lunges (45/25)
Posted by Andy Petranek : Friday, May 27, 2011
ATHLETE PROFILE: Nicola A.
Hometown: West Caldwell, NJ
When did you first start CrossFitting?: Septermber, 2010
When did you first start training at CFLA?: September, 2010
Favorite WOD: Anything without burpees
Least Favorite WOD: Anything with burpees
Tell us about you sports & fitness background: I don't really have a strong fitness background. My dad played and coached soccer, but I never inherited that ability to play (though I did get the stubbornness that prevented me from getting caught.
I was always interested in fitness, but never got the opportunity to do anything because my music world took up so much time outside of school. Had I not done music I would have done track, or trained privately for fencing.
I started working out regularly when I got to college: started in the weight room, joined the fencing team, started playing volleyball. My weight training wasn't very consistent and it was kind of boring, so why go? I knew I had to find something better.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel? I've known about CrossFit for several years, actually, but never had the means or time to do it. During the period of time when I was working out consistently my adventures through the interweb would sometimes bring me to sites where really ripped men and women would do these insane exercises. I didn't think it was for me at the time, and I was doing some circuit training as part of my regular workouts.
My first WOD was 5 rounds of a 400 m run and 21 thrusters (with 65#). Jennifer told me to do 3, since it was my first day. I went ahead and did 3 and a half. It was brutal. I hadn't been running for a long time, so the warm up run kind of threw me for a loop. The warm up was particularly difficult that day (3x 7 double wall balls, 9 pull ups, 11 ghd sit ups, and a hip flexor stretch--what the heck) and since I sucked at all of those things getting to the workout was particularly daunting. It hurt. A lot.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I've slimmed down and lost a lot of the body fat that I was carrying around. That's what I notice, other than better muscle tone in some areas. I don't always realize the changes that happen to my body unless someone points them out to me, and they have. It's nice to know that you're changing and people are noticing it...otherwise there probably hasn't been change.
My endurance is a lot better than it was. The warm up run hasn't bothered me for a long time, things like beach or indoor volleyball don't tire me out as easily since I can stay explosive for a longer time, I actually like running now.
Before, I was pretty average. Now I'm not. And it feels great. Also, it's nice to fit into my shirts better.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? Doing CrossFit has definitely helped me with financial responsibility. End of story.
I know that if I can dig deep for a workout I can dig deep for other things.
Doing 150 pages of reading isn't as daunting as Double Fran, so I just do it.
I'm much more confident in pretty much everything I do now. And it's much easier for me to connect with total strangers who eventually become friends because you go through these awesome workouts together.
Please share with us any favorite CrossFit / CFLA moments: Doing my first challenge, trying to learn things on my own and getting help from people who saw me trying, Kenny Kane's more humorous moments, that time I flew off the pull up bar but pushed through the end of the workout, anytime I meet someone new over there. Videos of Odie. Doing my first handstand--huzzah!
Any advice for people just getting started? My friends always wimp out when I invite them after telling them about my workouts. Just do it, don't be afraid. Well, you should be afraid, but not so afraid that you don't come in.
What are your hobbies, interests and/or talents outside of CrossFit? Volleyball (indoor and beach), cycling, violin (years of it), movies, food. And other things.
60” Handstand Hold
30 Pull-ups (chest to bar)
10 Ring Dips
20 Pull-ups (chest to bar)
20 Ring Dips
10 Pull-ups (chest to bar)
30 Ring Dips
60” Handstand Hold
Posted by Becca Borawski : Wednesday, May 25, 2011
What if there was not a way things are supposed to be? What if there were no such words as "should have" and "ought to"?
What if everything you did was just right as it is? What if you are perfect exactly as you are? What if the gap between you right now and the "you" you try to force yourself to be was gone?
It is perfect and good that you failed on that clean. It is just as it is that you ran the pace that you did. It is what is right with the world that you got the time you got.
Have your goals. Have your ambitions. Pursue them with all your energy, passion and might.
But what if this moment, this moment right now -- this thruster, this pull up, this breath -- what if it was everything and there was no judgment? What if anything that comes next is exactly the right thing to do?
Deadlift - 2-2-2-2-2-2-2-2
- Dynamic Effort at 50-60% 1RM
- use your choice of rubber band
As many rounds as possible, in 5 min:
5 Overhead Squats (115/75)
5 Bar Facing Burpees
Posted by michael stanwyck : Tuesday, May 24, 2011
Bethany and Julia on their way to their Whole Life Challenge victory!
I feel like I've already said so much to wrap the last 8 weeks of our collective lives up, however there is one final thing as you all look over the results of Saturday's Whole Life Challenge finals.
Each and every one of you did something extraordinary for the last 2 months. This challenge was a lot of things to a lot of people, and each person in this challenge faced up to demons they had no idea they had and stared them down. There were times when you felt like you won the battle and times when you felt like you lost. But no matter what took place over those 8 weeks, on Saturday you walked in and you won the war. You all created an amazing event just with your energy, your excitement, your heart, and your presence. There was laughter and there were tears, but in the midst of it all there was triumph and accomplishment. You walked out of the fire on Saturday and into the rest of your life, more prepared for the challenges that stand in front of you than you have ever been before.
You may have referred countless times to "the challenge" in your conversations over the last 8 weeks and been excited, overwhelmed, confronted, angry, or inspired. Just know that now the word "challenge" is interchangeable with anything you take on next. Just remember what you learned here with your community. Whatever you did during the Whole Life Challenge can be repeated with anything else in your life; "the challenge" now refers to whatever you choose next.
Thank you all and congratulations to everyone who played!
For some stats on the winners and a link to the video we showed on finals day, click here.
We will have all of your prelims and finals scorecards available for pick-up by the end of the week. You can get your final measurements by picking up your scorecards in the office on Friday.
“CrossFit Old Town’s Fittest Class Challenge”
Which class is the fittest of the day?
Score as many points as you can for your class in 30 minutes.
Everyone on the team starts the workout with an 800m Run (2 points).
Each athlete will earn 1 POINT for each of the following movements:
- 25 push ups or
- 25 box jumps (20”) or
- 25 KB highpull (32kg/20kg) or
- 25 Overhead lunge (45/25) or
- 25 KB swings (24/16)
- 15 pull ups or
- 15 dips or
- 15 Wallball (20/14) or
- 15 Burpees or
- 5 handstand pushups or
- 5 muscle-ups or
- 400m run.
Final Score is total of all points accumulated divided by the number of people in class.