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Posted by Becca Borawski :
Tuesday, Dec 01, 2009
Like a lot of things in life, we are more likely to be successful if our family and those close to us support what we are doing. If the people who care about us also care about our goals, they can help us achieve them or, at the very least, not get in the way of our goals. Imagine, it wasn't just the coaches here at the gym holding you accountable, but your family made sure you got up and got to the gym, as well. Maybe, you could even inspire them toward bettering their own fitness.
What does your family think of CrossFit? Do they think you're nuts? Are they proud of you? Would they ever come do a workout?
Tracy's daughter approves of her mom's workout.
Today's Workout
Deadlift – 3-3-3-3
- rest –
As many round as possible in 8 minutes:
6 Handstand Push Ups
4 Burpees
Posted by Andy Petranek :
Monday, Nov 30, 2009
Why do we practice the fundamentals over and over again? So that when we do a complex movement that requires speed (like a jerk, clean or snatch), our bodies already know how to do the fundamental elements without much thought, and we can work on the more technical nuances of the lift and on developing the proper motor engrams (pattern or sequence). This is typically known as "practice" - as in practicing dribbling a soccer ball, or shooting a free throw, and is usually not referenced in regard to fitness. Do you participate in a sport that requires practice? If so, what is it, and what are you doing for practice?
Louie - goin' overhead!
Today's Workout
Five rounds for time of:
15 Push Jerks, (95/65)
15 L pull-ups
Posted by michael stanwyck :
Friday, Nov 27, 2009
I know the holidays often end up taking us far from home, sometimes for a couple of weeks at a time. If you're looking to keep moving, but don't want to find a gym or take tons of time to do it almost nothing beats sprints - no equipment required. Just get dressed, warm up and head outside. The length of the block. Three telephone poles. Pick any distance you want - there is no magic number. If it's short do it 10 times, if it's long, do it 3. You can even pick a rest interval you like - how about 2 or 3 times your work time? I promise it'll be a short workout that definitely won't leave you feeling out of touch with your fitness routine.
Another fun idea that will definitely challenge your fitness - learn to juggle. No kidding. It improves your coordination and balance, as well as stimulates permanent connections between nerve cells (think riding a bike). Not all workouts have to leave you a quivering ball of jelly on the floor.
Katheryn finds inner peace through seated shoulder press
Today's Workout
Push Press
5-5-5-5
- rest -
Tabata mash-up
squats
jumping lunges
Perform squats for 20 seconds, then rest for 10 second, jumping lunges for 20 seconds, then rest for 10 seconds
Repeat this sequence a total of 8 times.
Score is total number of reps completed of both exercises.
Posted by Andy Petranek :
Thursday, Nov 26, 2009
2009 has been an eventful year for all of us - yet through all the struggles and challenges, we've made it here to Thanksgiving Day. We'd like to take a moment to give thanks - to all of you in our extended community. Thank you for your ongoing support, your commitment to yourselves and to each other, your desire for growth and knowledge and the development of your minds and bodies, and for the tremendous contribution you make to the others around you. We appreciate your desire to be "in the game" and the sacrifices you make to continue showing up, in spite of all the other things tugging at your sleeve for your time and energy. While we know you're participating for your own reasons, your presence in our community helps pull everyone forward, and grow stronger each day - and we're grateful to be both part of your journey and along for the ride!
We hope you take a moment today to give thanks to the people in your lives that support you in your journey... you all do that for us! Thank you, and Happy Thanksgiving!
Posted by Andy Petranek :
Wednesday, Nov 25, 2009
The holiday season is here. It's the 35+ days each year that people tend to give themselves a pass, blow it off, sleep in, have seconds (and thirds and fourths), eat dessert (plus a la mode), munch on holiday snacks, bake cookies (and eat them in large quantities), drink wine, beer, eggnog (in larger than normal quantities), go to parties on weeknights (and weekends). Sound familiar?
Here's the thing... it doesn't have to last 6 weeks... you've got a choice! Go ahead, have a day or two that you indulge, relax, drink and eat. Then get back to it... don't let the next day you think about your health and fitness be January 1st.
It's a 1,000m rowing party!
Today's Workout
“Be the Turkey”
AMRAP 20
10 Turkey Squat Cleans
10 Fly Turkey, Fly
15m Gobble walk
1 Walk around the Turkey
200m Turkey Race
- yes, these are strange movements... for a clue, think turkey=medicine ball
Posted by Becca Borawski :
Tuesday, Nov 24, 2009
Really, let's think about it -- what are we doing here?? Sometimes it's good to take life with a grain of salt. Is it really the end of the world if your time isn't a couple seconds faster? Are you really a horrible person because you failed on your final attempt on the clean? Yes, it is important to have goals, and it is important to be one hundred percent committed to yourself and what you want. We should always be pushing ourselves to learn more, go harder, and accomplish our biggest and best. But, it's not good to be so married to the results you imagine before hand, that the results you actually get don't feel good. So, when it doesn't quite work out the way you wanted - shrug it off, laugh it off, and come back tomorrow for more.
Ivor's passion for burpees compelled him to create this shirt after completing the G.I. Jane.
Today's Workout
Deadlift – 5-5-5-5-5
