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Archive
21-15-9
Wednesday, March 17, 2010WOD
21-15-9
Push Press 115/75
Knees to Elbows
Post time to comments
Good alignment of the wrist, elbow, shoulder, hip, knee and ankle are key during solid handstand development!
We would like to hear your thoughts and questions?
Posted by: Darin Deaton
Push Press
Wednesday, February 24, 2010WOD
Push Press 3x5
Rest
Three Rounds for time of
Thruster 10 reps 95/65
Burpees 10 reps
Post time to comments
Reed meeting Fran for the first time...oh remember when...
Posted by: Darin Deaton
Push Press
Monday, February 08, 2010WOD
Push Press 3x5
Rest
Three rounds for time of
Hang cleans 7 reps 135/95
Ring Dips 9 reps
Burpees 11 reps
Post time to comments
On-Ramp Series - Charlie and Reed doing dumbbell snatches!
Check out this video for interesting information on John Durant who was recently interviewed on The Colbert Nation-Colbert Report! The video is further evidence that the so-called "cave man diet", or paleo-diet is becoming more mainstream everyday.
Also, this week we will be wrapping up our Food Challenge. Measurements, CrossFit Total and Fran Times will be taken on Friday and Saturday. If need be, we will carry over Fran to Monday of next week. Put this on your schedule for this week!
Also, we will be posting our own shoulder mobility video to better help our athletes warm-up their shoulders and prevent common shoulder problems common to athletes that do overhead work. Keep your eyes out for this video!
Posted by: Darin Deaton
Push Press
Thursday, January 07, 2010WOD
Push Press 5x5
Rest
Four rounds for time of
Interval Row 500 meters
Squats 50 reps
(After the row perform the squats and if you complete before the row interval rest period of 1:30, rest until interval row starts again)
Post loads and row times to comments
Courtney after his baseline-Worshiping at the Pukie Throne!
The affect the high intensity, constantly varied, functional movement has on the human metabolic system is un-deniable! Thanks to Robbie for his great effort in his first baseline at the box! Robbie is a long time friend and decided to give CrossFit a go. He has referred several people to our box while practicing in his Financial Counseling business. If you need a great Financial Coach, this is the guy to see! He has a creative and innovative way to get it right for you and your finances. Check him out at, http://financialcoachingforlife.com.
Just some clean up business around the box. Members now have to log-in to the blog to comment. See the log-in button on the top right of the navigation bar. This is due to recent spam traffic in our blog and increased hits on our site. We apologize for the inconvenience but it will keep our blog clean. Also, congrats to Matt McKillip for turning out a PR in Fran of 4:38. Way to go Matt, solid work!
Posted by: Darin Deaton
Push Press
Tuesday, December 22, 2009WOD
Push Press 5x5
Rest
"Karen"
Wall ball 150 reps 20/14
Post loads and time to comments
"Welcome back to that same old place that you've thought about..."-Welcome Back Kotter
Oh, that familiar place. This is the feeling we all never forget. It is that,"I think I'm gonna die feeling." BTW, we never actually do. But, no matter how often I do CrossFit WOD's, I still get that nervous, overwhelmed feeling. This is actually not only mental but also physiological. When training CrossFit style, there is an incredible nuero-endocrine response with a spike in hormonal activity. This creates an "adrenaline rush" that is hard to explain to others. This in turn is then translated into an emotional response that you remember when training returns again.
Posted by: Darin Deaton
True Fitness is not new!
Friday, December 04, 2009WOD
Push Press Progression 5x5
Split/Push Jerk 1x3
Rest
For time
5 rounds for time of
Rope climb 2 reps
Wall Ball 10 reps 20/14
Post loads and times to comments
True fitness is not a new concept. Neither is healthy eating. Jack LaLanne got it right way before we ever started thinking about CrossFitting. Check out the new "Food as Fuel" Blog on the home page.
"I once complained because I had no shoes, and then I met a man who had no feet."
Posted by: Darin Deaton
WOD
Monday, October 26, 2009WOD
Three rounds for time of;
21-15-9
Push Press 95/65
Chest to Bar Pull-ups
Front Squats 115/75
Post time to comments
Steve gutting out some push-ups!
This is information that I thought would be good for some of our new members to read. Even our seasoned athletes might find it educational.
Posted originally on 8/4/09.
Thanks to CrossFit Black & Gold for this "hip pocket" training on what makes up crossFit.
What is CrossFit?
6 words define the CrossFit prescription. Constantly varied, high intensity, functional movements. We do not have a hard time with the first four words. Where I constantly see problems is with the functional movements piece. Let me be blunt. CrossFit is not a 30 minute full body circuit. Do not get me wrong, there is plenty of room for extended time muscle failure workouts, but the movements must be functional.
What is functional movement?
Functional movements can be broken down into 8 elements. A functional movement really does all of these things or else it does not fit the definition of functional. This is what makes CrossFit different from what most of us know as a circuit training. For a movement to be functional it must be:
1. Natural. This means something that happens in nature. Dead lifts, squats, pull ups are all excellent example of this. You do these everyday whether you even realize it, most of the time with very little if any load.
2. UMRP (Universal Motor Recruitment Pattern). In even simpler terms, core to extremity power. Meaning I get my momentum from my core and use that to move weight at my extremities. A kipping pull up is a great example of this.
3. Efficient and effective. If movement is not the most efficient way to move the weight then if does not meet the definition of functional. This pretty much excludes any kind of isolation exercise like bicep curls or skull crushers.
4. Essential. Meaning you must to this to live. You must be able to stand up (squat) you must be able to get up out of bed (sit up) you must be able to get up off the ground (push up).
5. Compound or multi-muscular. Again, this kind of ties in with efficient. But all CF exercises use more than one muscle group. Flutter kicks, iron abs, planks, wall sits, crunches are multi muscular but are not efficient so also do not fall into this definition.
6. Elemental. This simply means it cannot be reduced any further. Think about a dead lift, I cannot find a more elemental way to move weight from the ground to the hang position.
7. SAFE. This is probably the most important. If it is not SAFE then you risk injury. Poor form = not safe. Get someone to watch you if you think your form is suspect.
8. Power=(F*D)/T. Each movement is designed to help you move large loads (F), long distances (d), as quickly as possible (t). Think about this. Does it matter whether you go up stairs one at a time, 2 at a time or more? You are moving the same amount of weight the same distance. The most efficient is the one that allows you to do it fastest. If you move the same amount of weight the same distance faster, you increased your power capacity.
6 words define the CrossFit prescription. Constantly varied, high intensity, functional movements. We do not have a hard time with the first four words. Where I constantly see problems is with the functional movements piece. Let me be blunt. CrossFit is not a 30 minute full body circuit. Do not get me wrong, there is plenty of room for extended time muscle failure workouts, but the movements must be functional.
What is functional movement?
Functional movements can be broken down into 8 elements. A functional movement really does all of these things or else it does not fit the definition of functional. This is what makes CrossFit different from what most of us know as a circuit training. For a movement to be functional it must be:
1. Natural. This means something that happens in nature. Dead lifts, squats, pull ups are all excellent example of this. You do these everyday whether you even realize it, most of the time with very little if any load.
2. UMRP (Universal Motor Recruitment Pattern). In even simpler terms, core to extremity power. Meaning I get my momentum from my core and use that to move weight at my extremities. A kipping pull up is a great example of this.
3. Efficient and effective. If movement is not the most efficient way to move the weight then if does not meet the definition of functional. This pretty much excludes any kind of isolation exercise like bicep curls or skull crushers.
4. Essential. Meaning you must to this to live. You must be able to stand up (squat) you must be able to get up out of bed (sit up) you must be able to get up off the ground (push up).
5. Compound or multi-muscular. Again, this kind of ties in with efficient. But all CF exercises use more than one muscle group. Flutter kicks, iron abs, planks, wall sits, crunches are multi muscular but are not efficient so also do not fall into this definition.
6. Elemental. This simply means it cannot be reduced any further. Think about a dead lift, I cannot find a more elemental way to move weight from the ground to the hang position.
7. SAFE. This is probably the most important. If it is not SAFE then you risk injury. Poor form = not safe. Get someone to watch you if you think your form is suspect.
8. Power=(F*D)/T. Each movement is designed to help you move large loads (F), long distances (d), as quickly as possible (t). Think about this. Does it matter whether you go up stairs one at a time, 2 at a time or more? You are moving the same amount of weight the same distance. The most efficient is the one that allows you to do it fastest. If you move the same amount of weight the same distance faster, you increased your power capacity.
Posted by: Darin Deaton
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