For time:
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Julie shares her thoughts about the WOD "My Aching Balls"
The WOD - FRI, 01MAY09
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Julie shares her thoughts about the WOD "My Aching Balls"
The WOD - THUR, 30APR09
"AnJolEva"
5 rounds for time:
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Snatch-OHS-Pullup WOD...[wmv]
The WOD - TUES, 28APR09
5 rounds For time:
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Lizzy ripping through "Jackie"
The WOD - MON, 27APR09
DANIEL
For time:
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An excerpt from the Earth Book of The Book of Five Rings
The Classic Masterpiece on Strategy by Miyamoto Musashi - go rin no sho. . .
"Those who sincerely desire to learn my way of strategy will follow these rules for learning the art:
It is important to start by setting these broad principles in your heart, and train in the Way of strategy. If you do not look at things in a larger context it will be difficult for you to master strategy. If you learn and attain these principles, you will never lose even in individual combat against twenty or thirty enemies. First of all, you must set your heart on strategy and work earnestly while sticking to the Way. With time you will be able to beat men with your hands, and to defeat people by using your eyes. When through training you become able to freely control your own body, you can conquer men with your body. And because strategy develops the mind, with sufficient training you will be able to beat people with your spirit. When you have reached this point, will it not mean that you are invincible?
Moreover, in large scale strategy the superior man will attract and keep able subordinates, bear himself correctly, govern the country and care for the people, thus preserving the ruler's discipline.
The Way of strategy is to be self-reliant, not losing at anything, to guide others, to gain benefits and honor, and to make peace with others."
The WOD - FRI, 24APR09
"Oh My Aching Balls"
4 rounds for time:
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CrossFit Emerald Coast Gettin' Some
The WOD - THUR, 23APR09
JT
21-15-9 rep rounds for time:
40 GHD Back extensions
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Nellie works her ring dip
The WOD - WED, 22APR09
AMRAP in 20 min of:
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Aaron working his swing
The WOD - TUES, 21APR09
Post loads to comments
Kim dials in her overhead squat.
The WOD - MON, 20APR09
Four rounds, each for time of:
Rest 2 minute between efforts.
30 GHD sit ups
30 GHD back extensions
Post times to comments
Jeremy chasing 'Helen'
Jon Gilson of Again Faster speaks for may of us when it comes to
Fear and Control. . .
"I have a problem pulling myself under the bar. I'm fine during push presses, but push jerks kick my ass. Power cleans are easy enough, but the squat clean makes me feel about as coordinated as Dick Cheney with a shotgun.
In my grand tradition of over-analysis, I'd like to figure out what's causing this little lapse in athleticism.
The problem lies in technique. That's pretty clear. I catch push jerks and split jerks with straight legs, and my clean sequence doesn't include a decent catch.
These details don't come close to covering the things that are wrong with my mechanics. Nonetheless, they're indicative of the problem.
I'm scared. There is a point in both the push jerk and the squat clean where I have to give up control. This moment is brief, but it's there. You've got to switch direction, and pull yourself under a very heavy object that wants to fall on your head.
Gravity is in control. You've got to get under the bar and stop a force of nature in its tracks. I'm not so good at this part.
In the push press and the power clean, I'm only fighting gravity in one direction. I'm creating momentum and elevation, and gravity is pulling downward. As long as I generate enough force to overcome gravity, I win.
In the push jerk and the squat clean, the above sequence is only half the battle. After I've imparted momentum and elevation on the bar, I have to pull myself under it, becoming one with the very force that's trying to drop weight on my head.
Then I've got to fight gravity again, sandwiching myself between the bar and the floor.
The hard part is trusting gravity not to kill me while I reverse direction. No problem with 95 pounds on the bar. 165? 185? Now things get a little dicey.
It comes down to fear and control. When I'm in control, I'm not intimidated by a damn thing. When gravity is in control, I get freaked out.
The solution will come when I trust technique. I'll land the push jerk with bent legs. When I'm cleaning, I'll get my elbows to the rack quickly, pulling myself under the bar. I'll believe what I'm taught and not what my hind-brain is trying to tell me.
The control will come with technique, and fear will go bye-bye.
There always comes a point in training where you're asked to do something you're not comfortable doing. You can make progress by giving it hell, or you can wallow in mediocrity by letting it win.
I wish I was staring at that bar right now. I'd give it hell..."
The WOD - FRI, 17APR09
For time:
ABS - 40 GHD Sit ups
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Rob and Melissa knockin' out an AMRAP
Technique Refinement (C2), Angela Hart...[wmv]
The WOD - THUR, 16APR09
DIANE
21-15-9 rep rounds for time:
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Mel NAIL'N DIANE Rx!
The WOD - WED, 15APR09
5 rounds for time:
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EJ in the middle of his 3rd pull
The WOD - MON, 13APR09
For time:
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Dan on his 'date' with Helen
Ever find yourself trying to explain what we do to the unitiated?
"Oh, you mean it's circuit training?", "Isn't that like PX90?", Etc.,Etc.
Thanks to the Warrior Athletes at CrossFit Black and Gold for this
'hip-pocket' training on functional fitness, and why CrossFit is the long pole in the fitness tent when it comes to athletic training.
"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 do 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.
I hear a lot of folks saying that they are doing is CrossFit, and I have no doubt that they believe what they are doing is CrossFit. What I urge you all to do is help spread the right word. Please do not be self-righteous about it, but education is important. "
The WOD - FRI, 10APR09
GOOD FRIDAY-FIGHT THE GOOD FIGHT
Five stations, one minute per station, as many reps as possible per station.
Repeat for three rounds, resting for one minute between rounds.
The clock does not reset or stop between exercises. On call of "rotate," the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Post score to comments
Isaiah 53:1-12
"Fight Gone Bad"...[ wmv ]
The WOD - THUR, 09APR09
Minute intervals for 20 minutes of:
Start each round on the minute.
Post weight of front squat and number of rounds complete to comments. Rx'd is 20 rounds.
Lindsey working her Front squat during Foundations. . .Elbows Up!
Front Squat Good/Bad Bi-panel...[wmv]
The WOD - WED, 08APR09
AMRAP 20 min of:
Abs - 30 GHD sit ups
Post rounds to comments
Dave and Julie pullin' hard to get under those dumbbells
The WOD - TUES, 07APR09
KAREN
For Time:
Abs - 30 GHD sit ups
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Heather and the wall ball
Wall Ball/Karen...[wmv]
The WOD - MON, 06APR09
5 rounds for time:
Post time to comments
A little buddy aid during the St. Pat's Day mash-up!
Leadership at the Point of the Bayonet
Ten Principles for Success
Major Dick Winters
Easy Company, 506th PIR, 101st Airborne Div.
"The Band of Brothers"
1.Strive to be a leader of character, competence, and courage.
2.Lead from the front. Say, "Follow me!" and then lead the way.
3.Stay in top physical shape-physical stamina is the root of mental toughness.
4.Develop your team. If you know your people, are fair in setting realistic goals and expectations, and lead by example, you will develop teamwork.
5.Delegate responsibility to your subordinates and let them do their jobs. You can't do a good job if you don't have a chance to use your imagination and creativity.
6.Anticipate problems and prepare to overcome obstacles. Don't wait until you get to the top of the ridge and then make up your mind.
7.Remain humble. Don't worry about who receives the credit. Never let power or authority go to your head.
8.Take a moment of self-reflection. Look at yourself in the mirror every night and ask yourself if you did your best.
9.True satisfaction comes from getting the job done. They key to a successful leader is to earn respect-not because of rank or position, but because you are a leader of character.
10.Hang Tough!-Never, ever, give up.
From Beyond Band of Brothers, The War Memoirs of Major Dick Winters, by Dick Winters and Col. Cole C. Kingseed. New York: Berkley Publishing Group, 2006. page 293.
The WOD - FRI, 03APR09
HELEN
3 rounds for time:
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Mel and James work Pull ups during a WOD
Kettlebell swings...[wmv]
The WOD - THUR, 02APR09
10,9,8,7,6,5,4,3,2 &1 rep. round for time of:
Abs - 30 KTE
Post time to comments
Joe nailing the 3rd pull on a squat clean!
Hang Power Clean... [wmv]
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