Wednesday, August 31, 2011
Wednesday, August 24, 2011
Tuesday, August 23, 2011
Monday, August 22, 2011
Sunday, August 21, 2011
Saturday, August 20, 2011
Friday, August 19, 2011
Thursday, August 18, 2011
I'll post all of the details for the Paleo Challenge tomorrow night. For the dates, it begins Monday 8/22 and lasts 60 days.
KB Swings (53/35)
Wall Balls (20/14)
Wednesday, August 17, 2011
Tuesday, August 16, 2011
I'll announce the prizes for the winners shortly!!
Also, let me know what suggestions you have for making this fun, educational and all inclusive.
5 Push Press (95/65)
20 Wall Balls (20/14)
3 Rounds, rest 2 mins, then 2 more Rounds
Monday, August 15, 2011
Sunday, August 14, 2011
In other news, starting Sept 1st, we will be adding O-lifting/Strength classes. There's been lots of interest, especially from those who participated in some dedicated strength work we did a (long) while back. Stay tuned for more details. Please let me (firstname.lastname@example.org) know if you're interested.
Saturday, August 13, 2011
Thank you for all of those that came out to support team CFSJ. Also a big thank you to Matt Moore who took care of organizing the team and managing the ordeal. Good work to Cullen, Boris, Therese and Ashley who took 5th overall (however, they smoked the rope climbs.) Come watch them do even better at the Moxie throw down on Sept 10th. If you think you want to be on a team (there will be no scaling at this event), please contact Matt (Matt@crossfitsj.com).
Friday, August 12, 2011
First (and this one is serious), Coach V lost an envelop in the gym containing around $800 in cash. It was in a white Chase Bank envelop. We are desperately hoping that someone reading this found it and was wondering who it belonged to. Please email V at email@example.com.
Thursday, August 11, 2011
5 x max weighted L-sit (put something heavy in your lap)
30 star Jumps (a mix between a squat and a jumping jack)
100 dball slams (20/16)
100 double unders
30 star jumps
Wednesday, August 10, 2011
I always think it's funny when CrossFit refers to "marathoners"'as lsd'ers (long slow distance.). Sometimes they refer to
professional runners as marginal athletes. The original purpose of running the marathon was to race, not just to finish, and indeed they do race. In fact, if you break down their times over 26.2 they run a mid 4 minute mile (again 26.2 at that pace). For most of us, that would be a sprint , if we could do one at that pace at all. My point? When we see these long WODs, our goal should not be to just finish, but to tear it up. Granted, you'll only be able to keep a strong pace for a while, but you'll be able to push it for a long time.
100 push press (65/45)
100 m run
100 m run
100 sit ups
100 m run
100 1/2 get ups (36/24)
Tuesday, August 9, 2011
Please check out the Facebook site. Matt is trying to get a couple of teams for the Lifeworx throw down this Saturday at 8AM. We are trying to find out if there is room in the comp for a non-Rx team so stay tuned. Please plan on working out early and coming and supporting our teams. Please wear your shirts. Wait, you don't have one or you want another one? No problem! You can order one when you pay for your jump rope. The payment envelops are next to the keyboard.
XIONG (courtesy of V by way of his SST days)
10 pwr snatches(95/65)
20 pwr cleans (135/95)
30 Back squats (135/95)
40 Hang clean pulls (135/95)
50 Push press (95/65)
60 pull ups
70 push ups
90 back ext
100 sit ups
Monday, August 8, 2011
Will it make me big? A frequent question and the anticipated side is one end or the other of the spectrum of your goals. The answer for the most part is no, but it is good to evaluate goals and train with a purpose. And, what ever their goals are, most people's include overcoming challenge. Today's WOD was one of those tests. Whether or not you ever wanted to pull a huge deadlift, seeing those numbers as the Rx made most people go as heavy as they could. It was awesome seeing the board with all the names and weights that I know they were not expecting to lift. Can everyone hit those weights Rx'd, maybe, but everyone knows they can push themselves.
5x6 OH Kb squats (53/36)
Burpee pull ups
Sunday, August 7, 2011
So this week there are a few things to be aware of:
First, the jump rope order is going in (really) at the end of this week. This is your last chance. The sign-ups will be next to the key board. There will also be payment envelops. Please fill it out and put enclose your payment. (If you don't get your payment in by Friday, I can't place the order for you.) You can also get a t-shirt this way as well. Please give completed envelops to trainers. I will email you confirmation of payment and order.
The Dunk Tank is coming. Reminder to all those that signed up, the dunk truck to get fat tested is going to be at CFSJ this Saturday in the AM.
Lifeworx throw down. Thanks to Matt Moore for organizing teams. It looks like CFSJ will have two compete at Lifeworx this Saturday morning. Sign in is at 8 AM. I believe that the competitions will begin around 9.
5x 30 sec max weighted planks (adding weight each time)
during your rest attempt max hold l-sits
Tabata Something Else
4 rounds of 8 20 sec intervals (each interval is followed by 10 sec of rest) of
Friday, August 5, 2011
I was thinking about all sorts of cheesy cliches to start this off, but the one above is the most appropriate. What I mean is a couple of things. First of all, we give you the tools, but you have to use them. I think back to the cycle where we did a heavy rotation of strict pull ups. Many of you got your first, then second and then many strict pull ups (some with heavy weight.) The question is how many of you have kept up with it? After all it is a strength and a skill, and it takes practice. There are many of the things that we do that take practice and patience to overcome. It is okay to come a little early, or stay a few minutes after to do a few pull ups, dips, handstand or roll out to get the flexibility to do other things. Granted there might not be the room to work on your clean, but there is always some thing you can work on. Get better.
15 front squats (95/75)
20 box jump overs (24/20)
15 lateral hurdles (over the front squat bar)
Thursday, August 4, 2011
This has been a tough week, and since most of you will get this on Friday morning, the recovery prescription is shine a class and get some sleep. If you work out in the morning, sleep in. If you work out in the PM, then use that hour (+) to get stuff done so you can get to bed early. Here are just some of the important contributions that sleep gives to your health (from a Harvard Medical study):
A recent survey found that more people are sleeping less than six hours a night, and sleep difficulties visit 75% of us at least a few nights per week. A short-lived bout of insomnia is generally nothing to worry about. The bigger concern is chronic sleep loss, which can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power, reports the Harvard Women’s Health Watch.
While more research is needed to explore the links between chronic sleep loss and health, it’s safe to say that sleep is too important to shortchange.
The Harvard Women’s Health Watch suggests six reasons to get enough sleep:
Learning and memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. In studies, people who’d slept after learning a task did better on tests later.
Metabolism and weight: Chronic sleep deprivation may cause weight gain by affecting the way our bodies process and store carbohydrates, and by altering levels of hormones that affect our appetite.
Safety: Sleep debt contributes to a greater tendency to fall asleep during the daytime. These lapses may cause falls and mistakes such as medical errors, air traffic mishaps, and road accidents.
Mood: Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. Too little sleep can also leave you too tired to do the things you like to do.
Cardiovascular health: Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.
Disease: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.
Sleep in. It's what the doctor ordered.
45/25# db pair
Farmer walk 300 M
15 full cleans
Farmer walk 300 M
25 sit ups (feet can be anchored.)
Wednesday, August 3, 2011
If simply showing up and PR'ing Fran doesn't put you in the same league as Olympic gold medalists, then what is so special about it, and us? I mean you don't see Zumba'ers drinking the Koolaid and walking around like they are superhuman. The difference is that what we do in an hour (or more, and you know who I am talking about) is really really hard. Sometimes we do it well and sometimes we suck at it, but we always hit it hard. I mean why else would the winner of a CF Games heat catch their breath and go cheer on the person in last? Why does the crowd go crackers for the person that has just a few more seconds to finish a WOD (even though they won't win?). It's the struggle. We walk around full of pride because we take on the struggle out of choice. We drop the bar and get back on it, we feel acidosis and push through it. This way, when there is a challenge that means more than getting your name on a board (don't ask), we know what it feels like to give it everything. No pacing! No gaming!
3 x 3 pos cleans (bottom to top)
10 rounds of
5 frog jumps
Tuesday, August 2, 2011
First sorry for all of you that showed to the 9 am class on monday to find out their isn't one. Now on to the diatribe. I was just looking at some box's post on every day being an accomplishment. I don't want to sound demotivational, but I seriously doubt that it works that way. It's kind of like when boxes have the slogan "elite athletes live here." Most of us are not elite athletes, nor is everyday an accomplishment. However, many of us came from a state of soft, unhealthy status quo. There are many things to be proud of in our journey, but thinking your first pull up (kipping) makes you elite is probably a road block. Why would you push yourself any harder today when the last five days have been accomplishments? I often tell new CF'ers that hitting 9 PR's in a row is due to the state they were in. I do this because I love kicking kittens. Seriously, any of you that have been back squatting for the last several years know that you expect Pr's few and far between. If a newbie hits 1 or 2 and is content as you, what's that going to do to their journey. So, every day is not an accomplishment, it's product of what you put into it. Push it kids. Push it. (And if I put this on Facebook, everyone better "like" it)
40m side shuffle
Monday, August 1, 2011
After a big event like the Games, we all get the bug to compete. Well there are two different team events coming up in the next 45 days. One is at Lifeworx this month and the other is at Moxie in September. Each has a price tag of $100 per team, so we will be trying to figure this out soon. In the next couple of weeks we will announce another inter gym event. The date is TBD but it will run at 11AM (after lifting) and will be competition style, multiple workouts. This will be a good time, and a good way to see if you are up for team competition. Stay tuned.
21, 15, 9
Push press (45/25# db)