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Posted by Andy Petranek :
Monday, Nov 23, 2009
As the video below describes much better than words, the simplest things in life (like getting out of bed to the sound of the alarm clock at "zero dark-thirty") are definitely NOT easy. Yet the results from making those simple choices day after day after day after day make all the differences in your life. The people getting the best results out of life aren't any better at something than anyone else, they're just not willing to not let the little voice that says things like "I don't have time, I'm too tired, it's too cold, I've got too much other stuff to do, I'll just do more tomorrow" lead the way. Simple... not easy.
Today's Workout
5k Plus!
4 rounds for time:
10 Pull-ups
20 Push-ups
40 Squats
1.25 km Run
Posted by Andy Petranek :
Friday, Nov 20, 2009
What community of people do you choose to be around? Have you thought about the impact that your community, your friends, your associates have on you? Are you around people that live in drama, like to gossip and talk about other people, criticize, blame, are generally negative, pessimistic, complain, or take no responsibility for themselves or for their actions? Did you realize that behaviors of the people in your community have an impact on you? And what about health - can that be effected too? The answer to that is definitely YES, "Taking up smoking is contagious; so is quitting. Obesity is contagious. So is happiness." (from the NY Times - Social Medicine)
Do yourself a favor and take a look around you... are you in the environment and around the people who's lives and commitments look like those you'd like yours to resemble? If not, maybe it's time for a change.
Look out - it's a tall, skinny, super-fit guy jumping onto a tall box - it's Smidty!
Today's Workout
Bench Press - 2 sets for max reps at bodyweight (women - 60% bw)
- Load a bar with your bodyweight (or a load you can complete at least 10 reps)
- Complete as many reps as possible in one set. Rest. Repeat.
- rest -
1000 m row
5 min rest
1000 m row
Posted by michael stanwyck :
Thursday, Nov 19, 2009
I often have to remind myself that this stuff takes a really long time to master. I don't mean do, I mean master. It doesn't take long before we can do a lot well enough to get a really, really good workout. And while that's good enough for most what we're going for here is Elite Fitness. The key is what we call "virtuosity," doing the common uncommonly well. Even before I can have my heaviest clean I can strive to have my best clean. Can I skim over technique to add a few pounds in the short run? You bet. Can I let my form be "ugly" and get a faster time? Easily. But the numbers are only a record of what happened, and growth will be a result of what happened, not the numbers at the end of the day. This is a long journey, enjoy it. Have fun with the learning process. The numbers you want are going to be there when you arrive.
Erica getting back into the swing!
Today's Workout
25-20-15-10-5
Single Arm DB snatch (40/25)
Pullups
200 m run in between sets
Posted by Andy Petranek :
Wednesday, Nov 18, 2009
I find myself always telling people what should be in their CrossFit gear bag... so I thought I'd share with you all what goes into mine. I don't have to keep quite as much stuff in there since I have the distinct advantage of having my office at the gym, however, when I travel for events, seminars, or vacation, these are the things that I pack. Please share what goes in yours in comments.
- Shoes - weightlifting, running, Vibram Five Fingers
- Athletic tape
- Chalk
- Leather hand grips
- Running metronome
- Digital watch
- Water bottle
- Jumprope
- Sports Towel (shammy)
- iPod
- Body Glide
- Extra pair of socks
- Lacrosse ball - for self massage
- 2 or 3 Gu's, 1 Clif Bar, 1 or 2 Paleo Kits
MIKE!..... REBECCA!..... Wake up!!
Today's Workout
1-1-1-1 Clean and jerk
- rest -
21-15-9 rep rounds for time of:
Sumo Deadlift High Pull (95/65)
Box jump (24/20)
Kettlebell swing (24kg/16kg)
Posted by Becca Borawski :
Tuesday, Nov 17, 2009
Who gets to say what "beautiful" is? If I get to say, then beautiful is sweat and smiles. It is chalk, laughter, cheers, and grunts. Beautiful is cheering until the last man finishes. It is fighting your friend to the finish and both of you being happy for it. Beautiful is callouses and tape. Beautiful is the flutter in your heart and the way your stomach rolls before the workout. Beautiful is the look in your eyes as you stare down the weights, take a deep breath and dive in for one more set. Beautiful is the rush and release of yelling TIME. In a moment, the word leaves your lips and your body releases, collapsing to the ground -- that is beauty and perfection.
If I get to say what beautiful is, then beautiful is CrossFit.
Rebecca, Ingrid and Jennifer. Beautiful!
Today's Workout
3 rounds of “CFLA Baseline”
500 m row
40 squats
30 sit ups
20 push ups
10 pullups
- Rest 5 min between each round
- Record times each round
Posted by Andy Petranek :
Monday, Nov 16, 2009
We had about 70 people out on Saturday to run 10k... MANY for the first time ever. Many of our CrossFitters were dreading it, but as it turned out, everyone finished and it "wasn't so bad!" Check the chart below - it's got your time listed, and if it's blank by your name, you need to get your make-up done (this week if possible). Anyone that didn't get signed up, and isn't on this list, you may register any time - just let us know.
And on another note... many of you haven't noticed this so, I'm going to point it out - we take a DAILY PHOTO of the whiteboard in the gym and post it here. See the button - just to the right of this text - called "Daily Whiteboard" - in red? So if you forget to write down or take a picture of your workout - there is a record of exactly what you've done!
Ingrid shows a variation on the standard push-up
Today's Workout
"Monday SmackDown!"
- Within the first two minutes of class, one person will choose a workout from the CFLA SmackDown Deck.
- NO card is a "safe"... whatever you choose, we guarantee a SmackDown! Good Luck!
- BEWARE of the dreaded "Double Down" Workouts
