CrossFit Revelation

8/30/10

-Sept. 1 is on Wednesday, if everyone could have their monthly dues in by Friday it would be greatly appreciated!

-I need to know if you are coming to the throwdown this weekend and what division you are competing in, let me know ASAP!  If you want to come to the throwdown, but do no wish to compete please still let me know and you can be a volunteer or a judge.

Patience in CrossFit? Are You High?

“Patience is also a form of action.” — Auguste Rodin

When we think of CrossFit, we don’t often think of the term patience.CrossFit is about going hard and getting results, right? Stronger, faster, quicker, harder? Tear it up, knock it down, 3-2-1-Go!

Yes. And no.

See, to build anything you need hard work. But nothing grows overnight. As stupid as it sounds, you have to tend the garden for a long time before you grow some tomatoes. We know that when it comes to plants, but we forget it when it comes to growing athletes. Or just plain people, too.

You’re not going to learn how to snatch well overnight. Nor will you perfect POSE running in an afternoon. Or a week. Or a month.

The simple truth of the matter is that good things take time. And great things take even more time. To think that anything worth its salt will grow overnight is simple foolishness. The best gardeners and the best athletes share a common trait: patience.

So lace up your sneakers, get your barbell ready, open your ears and listen. Learn. Make mistakes. Learn from them. Wait. Try again. Mess up again. Wait. Have patience. Persevere. Then, act. You might be surprised by the results.

Not doing something all the time is not the same thing as doing nothing. We forget that in CrossFit, and in life.

Learn a little patience. Give good things a chance to grow.

(Words by Lisbeth Darsh/CrossFit Watertown.)

Warm Up

Part A:

Front Squat

3-3-3-3-3

Go as heavy as possible

Part B:

TEST 1

For time: (20 minute time limit)

25-15-5-15-25

-Pull ups. Scaled- (Jumping pull ups)

-Overhead squats (95# males/65# females). Scaled- (65# males/45# females)

Bonus- Move a heavy weight to reduce your total time. You can attempt a 1 rep max on a STRICT overhead press if you have time remanding on your 20 minute limit. You have a 3 min time limit to reach your 1 RM or until the 20 min limit is reached…whichever comes first.  Your 1 RM will give you a 1 second time bonus per pound.  Your total bonus will subtract time from your total time.

7/26/10

Going Overhead

Lately we have been doing a lot of two minute drills using lacrosse balls, bands, and rollers…all of this is to help get into a better overhead position. CrossFit Mission Gorge  just wrote a great article on exactly what we are trying to accomplish, check it out here.

Warm Up

Part A:

Front Squats

1-1-1-1-1

90-90-100-100+- 100+%

Part B:

Run 800 meters

30 Power Snatch 115#/ 75#

Run 800 Meters

We’ve done this workout in the past, look up your last time so you know what to beat!

6/28/10 WOD

The guy in the middle of the video (Tim Burke), not the guy in red but the one right behind him won this event.  His final 7 rep squat clean max was 235#.

knees caving in a little and I'm looking down, other than than not a bad rep with near max weight

Warm Up

A: Front Squat

1-1-1-1-1

B: Power Clean

1-1-1-1-1

For both A and B, following this protocol.  You can use any weights to warm up, but once you are ready to lift follow:

90%-90%-100%-100%+ -100%+

C: Serious 7

There is a 7 min time limit where you will find your 7 rep max squat clean.  Once you touch the bar for your first attempt, you will not be allowed to take your hands off for that entire attempt. Once you begin an attempt, you have 40 seconds to complete all 7 reps.

D: 12 GHD Body Curls

6/12/10 WOD

Louie, one of the most successful coaches in the world. Also owner of the strongest gym in the world- West Side Barbell

Power Lifting Cert

Laura speed squatting 315 with band tension- this is between 50-60% of her 1RM

We will be starting Louie’s system of lifting of 3 week waves.  Before we can start, we need to have a baseline. We will be testing our CFT today and will test it again in 9 weeks to see how our programming is working. Louie’s system is designed for powerlifting, but we will be modifying it for CrossFit.  We will be following his plan for strength and designing workouts to keep our GPP (General Physical Preparedness) high.

Warm Up

Part A:

For athletes who have been with the gym for over 1 month:

CrossFit Total

1 RM Squat

1 RM Shoulder Press

1 RM Deadlift

For new athletes:

Front squat

1-1-1-1-1

Part B:

For athletes who have been with the gym for over 1 month:

12 GHD body curls

3x 25 band pulls

For new athletes:

3x

1/4 mile run

5 tire flips

25 squats

5/27/10 WOD

Representing at the Golf Tournament

Jack and Jamie working through their box jumps, Tom battling with lunges

Warm Up

Part A:

5/9/10 WOD

Double KB Jerk

The Kettlebell Clinic went well this weekend.  We will be having a very condensed version of the KB clinic for members only very soon.  It will last about 2 hour and touch on how to perform the clean, jerk, snatch, and turkish get ups.  We will start integrating more technical kettlebells movements into our programing and everyone will be learning these movements. This clinic will be FREE  and for members only. Let me know if you are interested.

Warm Up

Part A:

Front Squat 5×1
Press 5×5
Strict Ring Dips 3×12-15

Part B:

As many rounds as possible in 8 minutes:

Gummi Bears

3 Deadlifts 250/150 lbs
5 50/25 lbs Dumbbell Box Jumps 24″

8 KB Swing 2/1 pood

*Perform box jumps with a 50 lbs DB in each hand.
*You have to land with both feet on the box and hips fully extended to count as a rep.

5/2/10 WOD

If everyone could have their membership dues in this week it would be greatly appreciated.

This week the 5:30pm class is FREE to all public safety and military personnel.  Lets get some new faces in the gym

The KB Clinic is this Saturday!  For more information in the clinic check out our events page.  This also means that the gym will be closed on Saturday, hope to see everyone at the clinic!

The date for the running clinic is May 16th, this is a FREE event for all members and will be very beneficial to your running.  For any non-members the rate is $50.  This will be an awesome clinic, more details to come!

Check out the Freak Food website and menu.  If you are interested in placing an order, please let me know by today.  I will be contact them and placing the order next week.

Warm Up

Part A:

Front Squat

3×10 w/ 5RM

Part B:

15-12-9

Burpee Barbell Squat Clean

Chest to Bar Pull ups

4/26/10 WOD

Endurance Cert

This past weekend was very informative about endurance training and how to teach the POSE running method.  We will be having a running clinic in the near future for anyone who is interested in learning how to run much more efficiently.  Within 2 days of doing drills I improved my running efficiency  by 43%! The crazy part was that EVERYONE in the training class improved their efficiency, some by 70%.

So if you don’t really care about being efficient while you run and just hate running, here are some benefits you will find from being more efficient:

Less Injuries- you will be greatly reducing the amount of pressure that is applied to your body as you run

Find running easier- when running becomes easier you will no longer dread seeing running come up for a workout

Faster workout times- the more efficient you are while running, means more energy for the rest of the workout

We will set a date for the running clinic and teach everyone the drills you need to do to really use the POSE running method. While at the clinic we will videotape each participant in the morning to show you how your stride looks and at the end of the clinic we will do another video analysis of your running. We will also be discussing nutrition for endurance atheltes, how to fuel for a race, how to fuel during a race, what type of shoes to wear, a sweat rate test to see what nutrients you lose during your race, and what nutrients you need to take in to counter -balance the loss.   The class does not end at the end of the few hours we spent together, there will be homework! There will be 6 weeks of drills to do after the clinic, and at the conclusion of six weeks we will have the second half to the clinic.  The second half will review your running technique after practicing and see how you have improved.

This will be a FREE running clinic open to members only.  If you are interested in attending please let me know and I will look into what day we can start.  The first half of this clinic will be 4 hours long, the second clinic will be about 2 hours.  During the second clinic we will be doing a sweat rate protocol test.

Warm Up

Part A:

Press 3×5 (add 5 lbs to last workout)

Part B:

Complete 3 rounds of:

Max Rep Front Squat 155 lbs
Bear Crawl 20 yards

4/15/10 WOD

For the first week of May I will open the 5:30pm class to all public saftey and military personnel for FREE.  If you are interested or know people who are, have them stop in for a week of training for free.

Paleo Kits are in! We are now selling XL Paleo Kits.  These kits are an awesome on the run meal and taste good.  For more information click on the Paleo Kit link on the side bar of the page.

Warm up

Part A:

Front Squat 3, 3, 3, 1, 1
Press 10×3 @ 55% of 1 RM (45 seconds rest)
*work on moving the bar as fast as you can

Part B:

Complete 5 rounds for time of:

10 Ring Dips
10 Pull Ups
200 meter run

For those who want to make this workout a little harder:

5 Rounds

5 muscle ups

200 meter run

4/8/10 WOD

We will be holding a new class on Fridays at 5:30 pm, called “Strong Fridays.”  This class will be dedicated to a combination of Strongman movements, power lifting, and CrossFit.  We will be lifting heavy weights and odd objects.   Strong Fridays will be capped at 6 members, please let me know if you are interested to reserve your spot. If this class takes off we will look into offering it 3x per week and developing a heavy strength program for members who are interested.

All members please have your April dues in this week, if you haven’t already paid them. Thanks guys, I appreciate it.

Remember to post your times and scores to comments! Our comment section has been lacking lately.

Part A:

Front Squat 5 RM
Bench Press 5 RM
Dips 3 x 12

Part B

50-40-30-20-10

Pull ups

Double Unders

Sit ups

35 min time limit