Workout of the Day

Tuesday, March 31, 2009

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Post time to comments
Alternate WOD:
30 Sit-ups
25 Deadlifts (135lbs/95lbs)

Crossfit-"Constantly Varied, high intensity, functional movement." What is high intensity? I had this questioned asked to me recently.  High intensity is the ability to take training to a level where you feel you have given everything you have got! What is high intensity for one athlete may not be for another.  The intensity needs to be at a level where the athlete has the awareness that their efforts are at their maximum potential for that particular day, training session or moment in time. If I have an athlete is doing knee pushups, and scaling a workout and still giving me all they have got, that is high intensity.  If I also have an athlete that is doing a PR on Fran of 2:00 and giving me all they have got, that is high intensity. We can see physiological signs of high intensity during training, elevated heart rate, sweat, acceptable breaks in biomechanics and muscle failure or stamina loss. Note to self, I am not concerned where an athlete is at in their ability to do a prescribed WOD as long as their effort and work ethic exhibits, "high intensity." Through training, time, physical and psychological development, and support of the CF family, any athlete can reach their goals!

 

Workout of the Day

Monday, March 30, 2009

"Nicole"
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max reps Pull-ups
Post number of Pull-ups completed each round to comments


First WOD done in the gym today! Troy did a great job with high intensity and lots of respect for those knees to elbows.  Troy and I have been friends for over 26 years and it just seems like yesterday since we met.  He has been a constant friend and confidante.  I would definitely serve in the trenches with him, and I know he would always have my back.  Training together is going to be great and only serve to develop a stronger bond and age gracefully. Built some new paralletes and they work great. The gym is coming together.  By the end of this week, we should receive all of our equipment and be ready for training.  Call to schedule an intro-session! 

Workout of the Day

Sunday, March 29, 2009

Alternate WOD:
AMRAP(as many rounds as possible) in 20 min
5 pullups
5 pushups
5 knees to elbows
5 burpees
Post time to comments

Gym flooring is complete!  While we were working we had to get some "squat therapy" into the mix.  This is Troy our first official member!  Way to go Troy.  He has been CF at home and working with me to develop better back strength for CF.  He is old like me but fired up about getting into the best shape of his life! We are scheduling intro-sessions so contact us ASAP to get started.

Workout of the Day

Saturday, March 28, 2009

Rest Day
Alternate WOD:
"42"
2 Rounds for time:
42 squats
42 pushups
42 KB swings (45lbs/35lbs)
42 situps


"This team Rocks"
Wow! Was I suprised when my staff at one of our clinics, Riata Therapy Specialists, decided to suprise me with a Happy Birthday WOD and lunch.  I also received a therapeutic 1 hour massage.  CF is great for fitness but can get you all torqued out!   The WOD was programmed by Tina and is in recognition of the 42 years I have lived on this big blue/brown ball we call planet earth.  You know, statistically the majority of my life is over, bummer!  I have been so blessed with family, friends, rewarding life work and future. Everyone delivered on a great workout, and I would like to officially name this workout, "42-Bday WOD." Come join us each day for great WODs and a supportive athletic community environment!  There is nothing like training in a group or class setting. The support, intensity, and dynamics are awesome!  "Iron sharpens Iron...." We are also now on the CrossFit.com and Affiliate Blog website under Haltom City, Texas.

Workout of the Day

Friday, March 27, 2009

10 Rounds for time of:
10 Pullups
10 Ring Dips
(Substitute 3 parallete dips if rings not available to every one ring dip)

Alernate/Scaled WOD:
10 Rounds for time of:
5 Pullups
5 Dips or assisted Dips with bands
Post time to comments

Gym is painted and equipment being moved in today, over the weekend and next week!  Remember on all of the workouts to scale them to your ability.  The WOD as prescribed should only be attempted by those who have experience with CF and know their ability can handle it.  Intensity is the key! Train to "your" limits!

Workout of the Day

Thursday, March 26, 2009

Four rounds, each for time of:
800 m run
Rest as needed between efforts
Post time for each round to comments

Alternate/Scaled WOD:
Four rounds, each for time of:
200 m run/200 m fast paced walk
Rest as needed between efforts
Post time for each round to comments

Workout of the Day

Wednesday, March 25, 2009

Front Squat 3-3-3-3-3 reps
Post load to comments

Alternate WOD
3 Rounds for time:
40 Push Press (65/45 lbs)
30 Squats
20 Ring Dips
10 Double Unders
Post time to comments

Workout of the Day

Tuesday, March 24, 2009

REST
or
If you are really adventurous and you want to see where your fitness is, do the following Baseline Fitness Test:

For Time :
1 Round
500 m row (substitute) with 500 m sprint if no rower available
40 squats
30 situps
20 pushups
10 pullups
Post time to comments below
So, how did you do?  Want to know how you compared to other athletes tested?
Contact us, comment, or discuss on the forum and we will respond!

Watch for pictures tomorrow.  The pullup bars are done! Painting starts tomorrow!

While we are in NYC I thought I would get a comment from Don Imus on CrossFit, but he thought it was too controversial to comment, Ha!

Workout of the Day

Monday, March 23, 2009

"Karen"
For Time:
150 Wallball shots, 20 lbs ball
Post time to comments

Yesterday we did the alternate WOD and I could not be more proud of our team!  Keep up the hard work and it pays off.  The road to us reaching our goals is full of obstacles, but better to be on the road to somewhere than nowhere!

Workout of the Day

Sunday, March 22, 2009

"Lynne"
Five rounds of max reps:
Body weight bench press
Pullups
Post reps for both exercises in all rounds

Alternate WOD:
Four rounds for time:
50 lbs bag carry for 100 feet
10 Kettlebell swings 1.5 pood(use 50 lbs. dumbell if no kettlebell available)
20 Sit-ups
10 Pistols (one legged squats, 5 on each leg alternated)

CrossFit NYC - "The Black Box"
I have been asked many times what makes CrossFit so powerful?  Why should I do CrossFit?  The answer sometimes even confuses myself. What makes CrossFit work is the constant variation of tasks chosen and then combined together at high intensity.  By using gymnastics or body weight exercise, olympic lifts and endurance tasks such as rowing or running, we are able to develop results that traditional training cannot.  One of the keys for me is the constant variation.  As humans, we like routine, but routine in training can be the killer to development and growth.  Don't get me wrong, we need to develop habits and routine helps us do that, but sometimes we get into the habit and don't then challenge ourselves to go to that next level.  We all like to rise to a level of comfort and then sometimes stay there. When you walk into a CrossFit gym, it does not look like much.  The power of CrossFit is in the movements, people, and programming of the workouts. CrossFit gyms focus on high quality training, low coach to student ratios and results. It is that simple!