eStore 
Posted by michael stanwyck :
Thursday, Oct 15, 2009
An article in The Independent last week describes a new book by anthropologist Peter McAllister, entitled Manthropology, in which he asserts that by almost any standard modern man is a total wimp compared to any of his predecessors. The book begins with the inauspicious statement "If you're reading this then you - or the male you have bought it for - are the worst man in history." You name it - speed? Usain Bolt ain't got nothin' on the ancient aborigines who could, according to analysis of fossil records, chase an animal in the mud up to 37 km/h. Jumping, throwing, strength, endurance? All of our greatest modern achievements would have been easily matched or outdone by the most common of our furry forebears.
Ice those quads, wimp!
Pull ups
1-1-1-1
-rest-
Partner hang power clean ladder (95/65)
In the first minute, perform 1 hang power clean. Increase the number of cleans by 1 each minute until you and your partner can no longer complete the prescribed number for the minute. You may divide the cleans up any way you like, but each partner must perform at least 1 of the cleans each minute.
Posted by Andy Petranek :
Wednesday, Oct 21, 2009
Last week I had the "pleasure" of participating in our very own Sweet Cheeks HQ No Sugar Challenge. I found out after committing that it ALSO meant NO SWEETENERS of any kind... which for a Diet Coke addict like me, left me wriggling around like a worm out in the sunlight. But, I sucked it up, and made it the week... and guess what? I'm still off of Diet Coke - and am feeling great!
I'm sure many of you have successes to share and stories to tell from the week (like Norma, who after putting a chocolate covered almond in her mouth, promptly spit it out after remembering she was in the middle of the challenge!) So come on, lets hear about it... post in comments your breakthroughs, lessons learned, plans to continue, weight loss, stories, how you felt and how you're feeling now, successes, etc.
Brendan goes for a climb.
Today's Workout
Tabata “Whatever”
8 consecutive Tabata intervals of:
box jumps (24"/20")
slam balls
sit-ups
knees to elbows
No rest between movements
Your score is the total reps of all 32 intervals
Posted by Becca Borawski :
Tuesday, Oct 20, 2009
Mirriam-Webster defines "intensity" as 1 : the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling.
That sounds like CrossFit to me. But, ask yourself this, are you REALLY going at your max intensity in your workouts? There is a way to show up that looks like full on raw intensity, regardless of your fitness and skill level, and then there is a way to show up that looks like letting yourself a little bit off the hook. Maybe you ate junk food or went to bed late, maybe your legs are sore, or your shoulder feels funny. Maybe it's an exercise that is just not your "thing." Sure, your workout results may vary depending on your nutrition and recovery or your skill set, but YOU have control over how you show up mentally. Maybe you got two hours of sleep, ate Dodger Dogs for dinner and your least favorite exercise popped up today, but you can still go as hard as possible - however that looks for you. Or...you can let yourself off the hook and pass up an opportunity to grow. So, the question is -- are you in it 100% every day?
Theron goes for it.
Today's Workout
For time:
10-8-6-4-2
Thrusters (135# men, 95# women)
50-40-30-20-10
Double Unders
Do 10 thrusters, 50 double unders, then 8 thrusters, 40 double unders, etc.
Posted by Andy Petranek :
Monday, Oct 19, 2009
Today is it... it's the first day of the rest of your life. I'm sure you've heard that before, probably many times, but have you really stopped to think about it? It's the FIRST day... remember your first day of school each year? How did it feel? I know that for me, each year, I spent the weeks before in both disappointment that the summer was over, and excitement to start the new school year. I was always a bit scared, nervous and unsure, anticipating what would unfold in the upcoming months. At the same time I felt alive, awake, present, confident, curious, hopeful, and full of wonder.
Here's the question - if today is the FIRST day of the rest of YOUR life, how do you feel? If you already know what is going to happen, how you are going to be, have no reason to be unsure or nervous, and nothing to wonder about; you're probably not feeling very excited, awake, present, our curious... Can you rid your mind of "already knowing" so that you can at least get some of that back?
A sweaty post-workout snapshot.
Today's Workout
3 rounds for time of:
800m run
Pull-ups - max reps
- score equals total number of pull-ups/time
Posted by Andy Petranek :
Friday, Oct 16, 2009
I'm currently injured... I have tendinitis in my right elbow (commonly referred to as "Tennis Elbow") and I have a strained ligament in my left ankle. And... I am still CrossFitting 3-4 times per week. Now, I am very particular about what I will and won't do - and when I know that a movement in a prescribed workout is going to aggravate my elbow or ankle, I substitute in a different movement. The point is, I still find a way to train... even if that only means stretching and flexibility.
What do you do when you have an injury? Do you let it stop you? Do you put your membership on hold? Do you use it as an excuse for not working out? Or do you find a way to make it happen? You'd be amazed at what you still CAN do when you're injured. Thoughts? Comments?
Today's Workout
Determine your 5 RM (rep max) Overhead Squat
- spend 45-60 minutes
- take as many sets and as much rest as you need
Posted by michael stanwyck :
Thursday, Oct 15, 2009
Do you find yourself wondering if doing CrossFit is enough to extend your lifespan? Are there other things in your life that may be torpedoing all of the good work that you are doing here? I found this chart on some of the things that have positive and negative effects on your longevity. Are there some habits that you could add or drop that would make a difference?
And no, if you have a centenarian relative and you do the crossword, you cannot take up smoking...
Today's Workout
"Helen"
3 rounds for time of:
400m run
21 KB swings (24kg/16kg)
12 pull ups
