9/1/10
Sept. 1, please have your monthly dues in by the end of the week.
We’ve done a lot of shoulder work this week and last week so we are doing a little mobility work today for part A.
Part A
Part B:
Quick and Dirty
3x
400 meter run
20 box jumps
10 burpees
This work out will be quick, go balls to the wall and give it everything you’ve got
8/27/10
Check out this article by Again Faster interviewing Chris Spealler, the worlds 3rd fittest man.
We are now carrying the product RESULTS. I have taken this product for about a month and feel that it does work. Here is some more info and you can also check it out here at AtLarge Nutrition
“RESULTS™ consists of 4 individual ingredients: dextrose, Creapure™ creatine monohydrate, ?-Alanine, and HMB. As with all of our products, each ingredient is included at a scientifically proven viable dose. We never include an ingredient just for a label claim.
Creatine, ?-Alanine, and HMB have been proven to work synergistically to increase strength, lean muscle mass, aid in body fat loss, increase muscular endurance, and promote greater training intensity in the gym. No other product on the market will help you to achieve your resistance training goals like RESULTS™.
Dextrose: Each serving contains 50g of this carbohydrate in order to spike insulin for optimal use of each gram of creatine ingested.
Creapure™ Creatine Monohydrate: One of the purest forms of creatine monohydrate available today. No other form of creatine has more research backing its efficacy. Creatine promotes increased strength and muscular size. Each serving contains 5g.
?-Alanine: An amino acid with proven ergogenic effects (each serving contains 3.5g). ?-Alanine promotes intra-muscular carnosine production (2). Carnosine is a dipeptide which provides a buffering effect within the working skeletal muscles thus allowing the trainee to sustain higher intensity training sessions and greater overall training volume (2). It also works synergistically with creatine to help reduce body fat (2).
HMB: A metabolite of leucine, HMB has been shown in studies to work synergistically with creatine to produce additively greater gains in strength and lean body mass (1). Each serving contains a lab proven 3g dose.”
Part A:
Box Squat
10×2 @55% of 1RM
Part B:
Deadlift
10×2 @55% of 1RM
Part C:
AMRAP 10
15 wall balls
10 squat cleans w/ 135# 75#
5 Burpees
8/19/10
The gym is open for 6 am and 5:30 pm classes
Part A:
Two minute Drill
Where are you sore, work on it with a lacrosse ball, foam roller, or piece of pipe
Part B:
2 Min Max sit ups
You have two minutes to bang out as many sit ups as possible. This is with an ab mat and feet can be anchored.
Part C:
Death by Burpees
8/13/10
There is only 6 am and 5:30 pm classes today!
Kate and I are getting married today! I just wanted to say a quick thank you to everyone for understanding why the gym has limited hours for the next week. I definitely appreciate everyone’s support and know that Ari will do an awesome job running classes while I’m gone. I’ll still be checking the site and emails, if anyone needs to reach me just email me.
Watch how fast he gets under the bar…that bar weighs about 380#’s
Part A:
Squat Snatch
12×2 @ 50% 1RM
Part B:
3x
10 HSPU
15 KB Swing (24kg/16kg)
20 Burpees
7/23/10
Forbes Magazine recognizing the growth of CrossFit
What do you guys think of CrossFit becoming more commercialized? A good thing or a bad thing? Post your thoughts to the comments section.
Part A: Box Squat
10×2 @ 60% 1RM
Part B: Speed Deadlifts
10×2 @ 60% 1RM
Part C:
5 x Timed Sled Sprints w/ 130# 105 #
Part D:
10 Ground to Should w/ stone or keg
30 Burpees
7/6/10
If CrossFit were a video game…
-It wouldn’t be available at Best Buy – you’d have to get it from someone’s garage.
-The first time you play it you’d die after 2 minutes, and then you can’t play it again for at least a week.
-It would make you better at every other video game, whether you’ve played it or not.
-You’d chalk up the game controller.
-Constantly varied, high intensity, realistic animation.
-You’d have to play it with a group.
-Video game enthusiasts who’ve heard of it say it’s too hard and dangerous, refuse to try it themselves, and then tell everyone they meet never to play it.
-You’d stop playing your other video games because they’re too boring.
-You’d tell everyone when you beat your high score.
-Your video game console would be built out of grass-fed components.
A: Seated Shoulder Floor Press
3-3-3-3-3
B:
50-40-30-20-10
Burpees
Sit ups
7/4/10
Happy 4th of July
We are open for our normal schedule today.
Tomorrow the schedule will be:
9 am, 12pm, 4:30, 5:30, 630
Freak Food Specials:
Sausage and Peppers: Organic Chicken Sausage with sweet baby peppers, onions and plum tomato sauce with basil over spaghetti…squash that is.
Chicken Club Salad: Baby greens, chicken, bacon, tomatoes and a creamy adobo dressing
Stuffed Pork Loin Caponata: Roast pork stuffed with artichoke hearts, olives and roasted peppers over garlic roasted yellow and green squash
Make up day, pick a workout from this past week that you missed. If you are looking to attempt a new workout try:
3x
Row 500 Meters
21 burpees
Run 400 meters
6/29/10
Member dues are coming up for next month, if everyone could have them to me by weeks end it would be awesome!
1-1-1-1-1
90%-90%-100%-100+
B:
5 rounds for time of:
50′ Overhead Walking Lunge, 45/25 lbs. (walking lunges can be with anything- Bar, Keg, Plate, Sandbag)
21 Burpees
6/23/10 WOD
The 4:30 class today is CANCELED, all other classes will follow the normal schedule.
Hatch's leg: leave your thoughts under the comments section
When you’re questioned about where you workout, what do you say to explain CrossFit? Try some of these the next time someone asks..
Written by Practice CrossFit
-I train in a box. It has walls…sometimes. Sometimes we go outside. Sometimes we meet elsewhere. It’s not the location I value, it’s the people.
-I train in an open space, because bars and my training partners fly everywhere. There is not equipment in the way, only my friends near me as we all struggle together, and are rewarded all the same.
-I train in a warehouse with no air conditioning and big garage doors. If you didn’t know where it was, you would never find it. There is no sign outside. The signs of training are all inside, working, or helping one another.
-I train where advertising is sacrilege. I train where I am a walking advertisement.
-I train with people I truly enjoy, and would do anything for, not where I need to put ear phones in to block out all the annoying banter. When we go, we hear yells, trainers instructing, or loud ass music making us go even harder…not elevator bullshit. Real music.
-I train in a place where if I am negative, I will be addressed by at least one person about my stupid ass attitude, and if I am unlucky enough on that day, I may be asked to leave, and come back when I’m better, because I am effecting the core by my stupid ass baggage that is meant to be burned at the door.
-I train where if I want to keep my shirt on I can….but there are no rules saying I have to. Where I train if someone disrobes to any level, wears short ass shorts, or is quasi naked after a WOD thats fine…no attention will be paid, because its all about the training, not about meat markets. If you want a pick-up joint, look elsewhere.
-I train where I’m valued and truly appreciate for showing up and putting forth true, real, demanding effort.
-I train where I am judged on my movements and attitude everyday. Not because my friends are assholes, because they truly want to make me better at life, and want success for me not injury. A piss poor performance means someone will care enough to help me make it better, and find out why it happened to begin with.
-I train in a place void of gossip. Rumors are unwelcome at all times and if I was stupid enough to ever spout anything negative, or even just not positive about one of my training partners, or any other training location for that matter, I would be crucified on the spot, by any and all in ear shot. Drama queens are eaten alive where I train.
-I train where everyone applauds when I do well, and I applaud for them.
-I train where justification is lucifer, and honesty is gospel. For if I lie, I only fail myself.
-I train where I am confronted everyday by food Nazis who wont allow me to eat shit and call it gold. Where I train we call bad, bad, quality, quality and everything in between sub-par. Where I train life happens, the difference is, here I have to confront my downfalls and improve not hide them away for tomorrow.
-I train to be better at life. The unknown and unknowable. To one day be able to help someone less fortunate than I. To be able to be moving on my own when I’m old and gray, not being moved.
-I train because I want the mirror to be an outward reflection of how I feel inside, which is pretty damn good, and I want it to stay that way.
-I train because laziness sickens me, and preventable disease is exactly that…preventable through effort, not medication.
-I train to be different than those before me. To go out swinging, not resting. To live valiantly, not cowardly.
-I train where the floor could double as a pool at times because people actually work hard. I don’t care, that’s how it should be.
-I train with football players, grandmas, kids, housewives, doctors.
-I train with people of every walk of life, and if I cared about status…someone would make me leave.
-I train where education daily is paramount, and if I’m not a constant student, I will fail quickly.
-I train where we are all equal, because we truly are. The only thing that separates people is the attitude to believe this is true or not. The ones who believe they are better than others, are so much better….they aren’t allowed to train with me.
-I train with people that make my day better.
-I train in a place where I want to be, not a place I feel I have to be.
-I train under expectations. Expectations to be better than yesterday.
-I train in a community dedicated to the whole. The success of the many. this is the reason we all change and progress so fast. Where I train its not about “I”….its about “us”
I train….what the hell do you?
*Post what you notice about where you train!
Part A:
2 Min Drill
“A Pain Vacation”
Part B:
Teams of 2, only one team member can work at a time. 30 min cap
100 Ground to Shoulder w/ barbell (135/95)
100 Box Jumps (24”/20″)
100 Chest to Bar Pullups
100 SDHP (95/65)
100 Burpees
6/15/10 WOD
Jack, Rich, Jamie, and Hank getting after the band pulls
Good work on the CFT everyone! Everyone worked hard as they could and most set PR’s. These next 9 weeks will be a test of this new wave system. It will be a learning process on how to integrate Louie’s system with CrossFit. One this is for sure, we will be getting STRONG!
Part A:
Jerk
1-1-1-1-1
Part B:
Friend of the Devil
AMRAP 10 min
5- Clean and Jerks 185/135#
10 Burpees
