Sunday, October 30, 2011
Friday, October 28, 2011
Wednesday, October 26, 2011
Tuesday, October 25, 2011
Monday, October 24, 2011
Sunday, October 23, 2011
Saturday, October 22, 2011
pictured: Sheila and WOD her partner, the new girl. Justin Kress - don't know what he is doing, maybe dancing for joy after doing his first muscle-up? Way to go!!!!!
Thursday, October 20, 2011
Wednesday, October 19, 2011
Tuesday, October 18, 2011
Monday, October 17, 2011
Julie has been at Crossfit for close to 5 years. "I first became aware of CF when Tim Lyon's nephew was coming out to California from Ohio to train for MMA and Tim's brother, Mike told us to check out Crossfit SJ and we did--my first workout was fight gone bad and I was hooked...go figure!!! Feared the white board--Zombie,Linda, Mike, Rex, and Ray challenged like non other and I grew to look forward to their zest!!! Worked out side by side with Cain Velasquez, current UFC heavy weight champion of the world--favorite memory was doing star jumps with him...didn't realize who was pushing me!
Athletic history--my joy is trail running---nothing better than the freedom of running down hill!
Prior to Crossfit, I was trained by the Reebok champion aerobics instructor who was way ahead of her time in terms of weight lifting and core workouts...didn't know it at the time!
I had a major setback a couple of years ago--had a dissected carotid in my brain--lucky to be back and gaining health, so I appreciate my workout all the more!" Julie favorite saying from one of the coaches is " an athlete is someone who never gives up trying"
Ball Slam (20/16)
Box Jump (24/18)
Saturday, October 15, 2011
Friday, October 14, 2011
1. CrossFit emphasizes intensity, and intensity is what creates results:
Intensity, of course, is relative, allowing everyone to train at a level appropriate to their own physical and psychological limitations. Most traditional exercise programs promote low to moderate intensity. Ever heard the myth that, to burn more fat you need to workout at a lower intensity?... this is horribly misguided information that continues to be spread even while current scientific research has found that shorter duration, higher intensity exercise is in fact better for you. Intensity is not something to be afraid of. It is the magic. It's the secret ingredient that will change your life.
2. CrossFit creates ATHLETES, not bodybuilders:
Through the emphasis of high power functional movements over low power isolation ones, you'll be training your body not to just look better, but to WORK better. The irony about that is, when you take the focus off of vanity and put it on performance, your physique responds like never before. CrossFit promotes functional exercises by emphasizing the movements which create better core strength, stamina, coordination, agility, and balance to name a few. You'll begin to focus less on trying to "look fit", and more on ACTUALLY becoming fit.
3. CrossFit workouts are competitive events:
This friendly competition motivates people like nothing else. Whether you're competing with your own previous score, or competing with a friend in class, you will be shocked how much more fun this makes working out. This is especially true if you're a former athlete who thinks he or she has lost that competitive drive. CrossFit will awaken something inside of you, and the feeling is addictive and amazing.
4. CrossFit is the new definition of fitness:
Decades, and billions of dollars later, and not one "leader" of the fitness industry has been able to define fitness, until now. CrossFit has defined fitness as "an increase in work capacity across broad time and modal domains". What this means is that the fittest people on earth should be great in everything, but specialize in nothing.
5. CrossFit is not just fitness, it's a community:
Sure, it may seem intimidating at first, but you'll quickly realize how supportive the CrossFit community is and how this is just part of the thread that binds it together. You will never have to workout alone again. Not only will you benefit from expert coaching and a huge online community to discover and share stories with, but you'll also develop relationships in the gym that truly make training fun. This encourages consistency, which is extremely difficult to find in other programs. The people in your affiliate become your teammates, and you're likely to bond quickly with anyone you meet at the bank wearing a CrossFit tee shirt. People are passionate about this for a reason, it's up to you to find out what that is.
6. CrossFit produces MEASURABLE results:
Unlike most other fitness programs, when you do CrossFit, you will have measurable and repeatable data to prove you are getting fitter. Intensity equals POWER. And power is generated by moving a load quickly. This means you can score a workout and repeat it at a later time to measure the work produced. Not only will you see and feel improvements physically, your score will demonstrate it.
7. CrossFit prepares you for ANYTHING:
CrossFit trains multiple metabolic systems, as opposed to just one like in most sports. There are three metabolic pathways that produce the energy to perform any activity: the phosphagen, glycolytic, and the oxidative systems. Most programs focus on one or two of the systems making you a specialist, but weak in the others. CrossFit trains you to become a well rounded athlete, spending time in all three time domains and improving your work capacity in any activity that you do. Soooo... the next time you encounter a bear you'll have a choice. You could either take the bear down in one swooping lash, wrestle with it until it is too fatigued to fight back, or run away from it for hours on end... phosphagen, glycolytic, oxidative.
8. CrossFit promotes long term health:
Functional movements are named as such for a reason. They make us more functional. They help us move more efficiently and prevent injuries in our everyday lives. Combined with a diet that promotes longevity and performance, you will feel better, perform better, and have more energy even as you get older. This truly is the closest thing to a fountain of youth that we have.
9. Your weaknesses can not hide from CrossFit:
The workouts will keep you honest and force you to attack your weaknesses, making you a better all around athlete. This is something that nearly everyone avoids when training on their own, which severely limits progress. In other words, don't be afraid of your weaknesses, or exercises that you "hate", face them head on with relentless determination and you will get results you never thought possible.
10. CrossFit is life-changing:
The results you see from Crossfit transfer over to other aspects of life. The confidence that it delivers will allow you to perform activities you never thought possible. Not only will you feel better physically, but most people notice changes in their performance at work, at home, and in their relationships.
Re-printed from CF Cadence
AMRAMP in 7 minutes:
2 Muscle Ups
3 Bear Complex
Thursday, October 13, 2011
Tuesday, October 11, 2011
Sunday, October 9, 2011
Saturday, October 8, 2011
Friday, October 7, 2011
Thursday, October 6, 2011
Wednesday, October 5, 2011
Tuesday, October 4, 2011
Monday, October 3, 2011
Sunday, October 2, 2011
Harj says "Why use the bands?"
Start with 10 sets of 1 Pull-up. Take as much rest between sets as you can. When 10x1 gets easy, switch to 10x2. Continue until you can do 10 sets of 5 Pull-ups.
- 10 sets of 1 Pull-up
- 10 sets of 2 Pull-ups
- 10 sets of 3 Pull-ups
- 10 sets of 4 Pull-ups
- 10 sets of 5 Pull-ups
Once you can do 10x5 Pull-ups, you'll be able to do 10 Pull-ups on your 1st set when going all out. Remember: if you can't do 1 Pull-up, do Chin-ups using the same approach.