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Posted by Andy Petranek :
Friday, Jan 22, 2010
If I were to challenge you to replace ONE food that you eat regularly that was not so good for you with ONE food that is good for you... for an entire week, month, or, better yet, year... what would those two foods be? (You can get some ideas from this NY Times article The 11 Best Foods You Aren't Eating)
Jeff - Strap those weights down before you give yourself a black eye!
Today's Workout
For time:
20 Sumo Deadlift High Pulls (95/65)
200m run
20 Thrusters
200m run
20 Squat Cleans
200m run
20 Push press
200m run
20 Pull Ups
200m run
20 Snatch balance
200m run
Posted by michael stanwyck :
Thursday, Jan 21, 2010
We had a great time with all of your guests last weekend. You guys brought over 50 of your friends and family to see what it is you do that makes your workout so different, fun, and effective. So thank you to all of you who shared your results with the people in your life and who trusted us not to hurt your loved ones! Keep telling people what you're doing. If they didn't come this weekend, they may still come yet. Remember - if you invited someone who couldn't come or you found out too late about the event you are welcome to bring a guest along to any regularly scheduled class. Just make sure to give us a heads up - they're always welcome!
Your guests enjoying their pre, peri, and post workout bliss
Today's Workout
Back Squat
3-3-3-3
-rest
7 rounds for time of:
7 Box Jumps (32”/24”)
21 double unders
Posted by Andy Petranek :
Wednesday, Jan 20, 2010
One of my favorite reality shows on TV is The Biggest Loser. The dedication, commitment and determination of the people on that show is so amazing it leaves me inspired every single episode. There are stories of people losing weight all over the place... like Tyler, who started a blog to document his weight loss journey, to help others doing the same and to keep himself accountable (http://www.344pounds.com). The following is an excerpt from his blog that I found particularly relevant (thanks Ross!):
Motivation is so overrated.
You just need to decide to earn your new life. Nobody is going to give it to you. Motivation is so overrated — it’s not a requisite for losing weight or obtaining your goals. I’ll say that again: you don’t need motivation to lose weight. You don’t feel like going to the gym tonight? Tired, have a headache? Tough. I slept about 6 hours last night and will end up working 10 hours today, getting off around 5 and coming home to cook dinner for the wife. After an hour or two of quality time (cooking, cleaning), I’ll leave my warm, cozy house and family behind to go to the gym and leave my heart on the floor. Around 9, I’ll come back home to find my daughter already asleep and my wife soon thereafter.
Once back home, I’ll stay up until close to midnight replying to e-mails and preparing tomorrow’s lunch, typically a turkey sandwich with chips or maybe something like a tuna sandwich or PB&J. It depends on the mood.
Nothing exciting. Nothing that keeps me motivated. But I’ll leave it all on the floor of my gym every single night because that’s how I’ll reach my goals.
And I will reach my goals.
For now, don’t worry about motivation. It’s not necessary. All that’s required of you is to leave it all on the gym floor every single time.
Show me what you can do. Show your friends. Family. Yourself.
Kathryn - leaving it all here!
Today's Workout
Choose your PR (personal record)
- go for one, two or three records
Rest
Tabata Mash Up:
Sumo Deadlift High Pulls (75/55)
Thrusters
- Repeat this sequence 8 times: 20 seconds of SDLHP, 10 sec rest, 20 sec of Thrusters, 10 sec rest
Posted by Becca Borawski :
Tuesday, Jan 19, 2010
One definition of the word determination is, "a firm or fixed intention to achieve a desired end." Life takes determination, and so does CrossFit. Sometimes it might be easier to say you didn't really want something, or it doesn't matter, but if you buckle down and push your way through that low point, you can come out on the other end with unexpected achievements. Determination pays off -- it pays off in the form of double unders, muscle ups, increased weights, and faster times. It also pays off with that feeling you get when your little voice told you something might not be possible, but your heart decided you were going to do anyway.
Jim and Kathryn - determined.
Today's Workout
Rowing sprint intervals:
6 rounds
1:00 row
3:00 rest
Row for max distance each interval. Your score is your grand total in meters.
Posted by Andy Petranek :
Monday, Jan 18, 2010
A great parable to help put things in perspective, especially for the start of the new year. You may have read or heard it before, but for me, it's timeless and never gets old. Enjoy.
The Mayonnaise Jar and 2 Beers
When things in your life seem almost too much to handle, when 24 hours in a day are not enough, remember the mayonnaise jar and the 2 Beers.
A professor stood before his philosophy class and had some items in front of him. When the class began, he wordlessly picked up a very large and empty mayonnaise jar and proceeded to fill it with golf balls. He then asked the students if the jar was full. They agreed that it was.
The professor then picked up a box of pebbles and poured them into the jar He shook the jar lightly. The pebbles rolled into the open areas between the golf balls. He then asked the students again if the jar was full. They agreed it was.
The professor next picked up a box of sand and poured it into the jar. Of course, the sand filled up everything else. He asked once more if the jar was full. The students responded with an unanimous 'yes.'
The professor then produced two Beers from under the table and poured the entire contents into the jar effectively filling the empty space between the sand. The students laughed.
'Now,' said the professor as the laughter subsided, 'I want you to recognize that this jar represents your life. The golf balls are the important things---your family, your children, your health, your friends and your favorite passions---and if everything else was lost and only they remained, your life would still be full.
The pebbles are the other things that matter like your job, your house and your car.
The sand is everything else---the small stuff. 'If you put the sand into the jar first,' he continued, 'there is no room for the pebbles or the golf balls. The same goes for life. If you spend all your time and energy on the small stuff you will never have room for the things that are important to you.
'Pay attention to the things that are critical to your happiness. Spend time with your children. Spend time with your parents. Visit with grandparents. Take time to get medical checkups. Take your spouse out to dinner. Play another 18. There will always be time to clean the house and fix the disposal. Take care of the golf balls first---the things that really matter. Set your priorities. The rest is just sand.'
One of the students raised her hand and inquired what the Beer represented. The professor smiled and said, 'I'm glad you asked.' The Beer just shows you that no matter how full your life may seem, there's always room for a couple of Beers with a friend.'
Tim goin' above the bar!
Today's Workout
For time:
800m run
5 rounds of:
12 Jerks (115/85)
24 push ups
Finish with:
800m run
Posted by Andy Petranek :
Friday, Jan 15, 2010
Congrats to Don Ricci... he took 4th place in the Men's Intermediate division at the OC Throwdown last weekend! He was one of over 100 people competing - and the only one from CFLA. Fantastic job, Don... way to represent!
On another note - next Sunday, January 24th is the Long Beach Sprints - part of the Indoor Rowing World Championship Series. Its a great chance to be down on the playing field, with hundreds of other rowers, just seeing how far into the "pain cave" you can push yourself over 2,000 meters. Anyone can participate. Check it out!
Don - goin' for it!
Today's Workout
“Team Helen”
12 Rounds for time of:
250m row
11 KB swings
6 pull ups
- alternate rounds with your partner
- your time is the total time for you and your partner to finish all 12 rounds
