CrossFit Revelation

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

Warm Up

Part A:

Squat Snatch

12×2 @ 50% 1RM

Part B:

3x

10 HSPU

15 KB Swing (24kg/16kg)

20 Burpees

7/28/10 WOD

The event on  September 4th will be a good lead up to…

November 6th, 2010

CFNE Presents
“The BEAST OF THE EAST.”

All day event with multiple challenges testing all areas of Fitness.  
Test yourself against the Fittest, Fastest, Strongest and best conditioned Athletes on the East Coast.

The Events will not be announced until the day of the competition.  Be ready for anything.

Everyone Welcome.

Registration is capped at 120 athletes and this event will sell out.
Sign up HERE.

Athletes meeting at 9:00am.
There will not be any scaling for this event.

I’ve already signed up for this, and will be competing.  This will be an awesome event to take part of and all are welcome to come spectate. We have 3 months of hard training in front of us for this, get ready and lets kill it!

Warm Up

Part A:

10 Skin the cats

Part B:

5x

15- Push ups (chest to floor, hands off ground)

10- Burpee Box Jumps- 24”/20”

5- HSPU

7/21/10

The 2010 CrossFit games occured last weekend and the fittest men, women, gym, and masters were determined. The Northeast truly represented by having 3 males in the the top 20; one of them being in the top 10. All three of the female contestants from the Northeast were also in the top 20; two of them being in the top 10, taking 4th and 8th.  We also took the top spot for the men’s masters division.

Not only did the individuals represent, but as gyms, CrossFit New England came in 2nd and CrossFit Performance came in 12th.

What does all of this mean for us?  It means that the level of CrossFit in the Northeast is rising and we can compete against anyone.  We will be organizing quarterly throwdowns to really push you guys and to become more involved in the CrossFit community.  CrossFit is not dominated by the West Coast anymore, the East Coast is strong and we are only getting stronger!

Warm Up

Part A:

3 x max hand stand push ups

Part B:

5x

5 Box Jumps 36”/24”

10 Hang Squat Snatch w/ 55% of your 1RM

7/10/10 WOD

Part A:

Press

9 x 3 @55% 1 RM rest 30 sec

Part B:

Walking lunge 100 ft.
21 Pull-ups
21 HSPU
Walking lunge 100 ft.
18 Pull-ups
18 HSPU
Walking lunge 100 ft.
15 Pull-ups
15 HSPU
Walking lunge 100 ft.
12 Pull-ups
12 HSPU
Walking lunge 100 ft.
9 Pull-ups
9 HSPU
Walking Lunge 100 ft.
6 Pull-ups
6 HSPU

6/26/10 WOD

Freak Food Specials

Lolo’s Rollups: Lemon pepper chicken with citrus marinated veggies rolled into lettuce cups on a bed of greens

Grilled Steak Chipotle: Marinated steak grilled and served over wilted spinach with a chipotle organic mayonnaise sauce

Stuffed Pork Loin: Roast pork stuffed with turkey sausage, green apples and raisins with pan juices and sweet potato puree

Perspective

Andy Petranek

Why do you train? There is a very good chance that if you’re reading this, you are NOT going to be competing in the CrossFit Games (considering that a measly 0.8% of the athletes that competed in sectionals actually made it to the games). So, if you’re not going to the Games, then really, why bother putting in all the effort? I mean CrossFit is H-A-R-D… ridiculously hard. And if you’re not competing at an elite level, then what’s the point?

For me, the point is to see what I’m made of. A long time ago, I fell in love with the idea of trying to figure that out… it started with the Marine Corps – when they constantly asked the question, and I started learning to love the process of training to see how much more I was capable of (since there didn’t seem to be a limit at the time). This continued later into my sport adventures – from class V whitewater kayaking, mountaineering, mountain biking, and outrigger paddling, right into adventure racing. And when I learned about CrossFit, it wasn’t such a far stretch for me, though it did represent a way for me to pursue this quest on a daily basis.

Here’s the thing… I definitely don’t love training. I can just as easily sit around, watch movies, surf the net and watch TV for weeks at a time, as I can go to the gym. So the way I look at it, is that every time I work out, I “get the opportunity” to see just what I’m capable of doing. Strange perspective, huh? “Get the opportunity”… to put myself through agonizing hell, torture, pain, discomfort. “Get the opportunity”… to suffer, sweat, bleed, puke, agonize. “Get the opportunity”… to persevere, find a way, to show up in spite of the fear, to dig deeper than I thought I was capable, to finish, to really see what I’m made of! I also get the opportunity to to work out with my friends, to compare my fitness/strength/work capacity with others, to support other people in our community.

That’s my perspective that allows me to keep coming back and loving the process. What’s yours?

Warm Up

Part A:

Press

9 x 3 @ 55% 1RM rest 30 sec

Max HSPU x3

Part B:

Death by Clean and Jerk

Use 55% of 1 RM

6/19/10 WOD

FreakFood specials:

Lolo’s Rollups: Shrimp and scallops tossed with citrus, avocado, and cucumber salsa rolled in Bibb lettuce cups

Turkey Meatballs Genovese: An old school favorite- turkey and Freakfood’s veggie and nut mix rolled into balls served in a 3 herb pesto with plum tomato sauce and spaghetti squash. Keeping this one on due to popular request.

Steak Tips and Shrooms: Juicy steak tips topped with mushrooms, caramelized onions and roasted peppers with pan jus and baked sweet potato

Kill That Voice- Lisbeth Darsh, CrossFit Watertown

I saw this great t-shirt from CrossFit CapOp: It just says “Kill That Voice.”

You know what they’re talking about:The voice in your head that has always been with you, right from the early days. It tells you that you can’t do this, that you’re not strong enough, fast enough, smart enough, skinny enough, pretty enough, or sexy enough. It tells you to stop, to wait, to slow down, to quit.

Kill that f*****.

I mean it. Kill it. Today, in your WOD, stomp that voice. Stomp it good and hard so it never wants to come back. Grind its face into the dirt with your kettlebell and beat the everlovin’ sh** out of it. Go hard, go fast, go heavy. Give everything you have. Give everything you ever had. Do it for yourself, for who you were way back when — back when you were a kid and somebody told you to be a “good girl and play nice” or “let the girls win” or “don’t blow your own horn.” Remember all those well-intentioned (and some not-so-well-intentioned) folks who ever gave you the idea that it was okay to be less than you really are. They were wrong. Most of all, do it for who you want to be — and, maybe, for who you want your kids to be.

When you finish your workout today, don’t just put the barbell down. Throw the barbell down. Throw it down with every last shred of energy you have left and yell “Take that mother******!” (Or “Sweet potatoes” or “Jerks” or whatever the heck you like to say. Swearing is always optional.) But yell something. Be aggressive. Terrify that voice. Kill that voice. Kill it dead and don’t let it come back. You’re better than that voice. Start living like you are.

(Words by Lisbeth Darsh/CrossFit Watertown.)

Warm Up

Part A:

6/16/10 WOD

Training makes you…Smarter?

Article from CrossFit Marin

Schema of the human brain

This is a topic near and dear to my, uh, brain. We all know, whether we put it into practice or not, that physical training is good for a whole host of physical attributes. Cardiovascular systems, muscles, bones and joints are all benefited by regular vigorous exercise. Well, to add another item to your “Why to exercise list”… your brain is benefited by regular exercise as well.

The Human Brain – Exercise – A bunch of excerpts connecting exercise with improved memory, increased cognitive function when aged, improved brain function, morning exercise leading to better cognition through the day (6:15am class rocks!)

Physical Exercise Sharpens the Brain – Key point that strength training was better for the brain than aerobics alone. Why am I not surprised?

The Surprising Links Between Physical Activity, Brain Health, and Healthy Aging – An outline of copious data linking exercise and improved cognition. Check out page 38 which has a correlation between SAT scores and success in physical standards. Though depending on the physical standards this could be selection, or other factors rather than causation. (eg tall basket ball players and short gymnasts). There’s not enough information there to make a determination.

There have been countless studies showing improved brain function through exercise. Studies on Alzheimer patients show dramatic reduction in degradation through exercise. Exercise has been shown to induce the creation of new brain cells in the hippocampus. As if we really needed more evidence that exercise is a necessity.

The stereotypical “dumb jock” has little grounding in reality. Sure, there are those that have chosen athletic over intellectual pursuits, but you will find that the vast majority of high performing athletes are very intelligent individuals. You know the people who seem to just have everything together. Athletic, intelligent, social, etc. These things all tie together. Yes, there are those that have just been genetically gifted, but my theory is that most of these folks have just chosen to put in effort toward improving in general. They study, train and play hard. One of the things that initially surprised me about the global CrossFit community was the density of highly intelligent folks involved. PHDs, doctors and the like were overrepresented in the people that were training friends, and ultimately opening facilities.

So get out there and train. Your brain will thank you for it.

Warm Up

Part A:

10 min to find max box jump

This is a measure of pure explosiveness.  Lets see those ups

Part B:

Run Like Hell

4x

400 meter run

50 sit ups

10 HSPU

CrossFit Endurance

3+ Hours Before WOD

Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries

6/5/10 WOD

Running Clinic is CANCELLED for this morning!

NEW SCHEDULE for next week:

Monday-Friday

6, 7, 8, 9 am,  4:30, 5:30, 6:30pm

*On Friday the 5:30 class is the strong man class and there will be no 6:30pm class

Sat and Sun

11-1

*On Sat there will still be 1pm Recovery class if people are interested

Warm Up

Nutts

10 Handstand push-ups

250/185 pound Deadlift, 15 reps

25 Box jumps, 30/24 inch box

50 Pull-ups

100 Wallball shots, 20/14 pounds, 10′

200 Double-unders/ 1000 single unders

Run 400 meters with a 45/25lb plate

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

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:

5/5/10 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!  The details are up, check out the Events Page for a complete timeline of the day and what will be discussed.

For anyone who cannot make the running clinic on the 16th, I will hold a condensed version at a later date.  I will announce the date by weeks end, right now I am thinking May 29th. This will also be a free clinic, but only open to members.

Warm Up

Team Workout

As a team of 2 complete the following.  Only one team member can work at a time, the other must rest. Teams must go down the list of exercises as listed, you cannot move onto the next exercise until all reps have been completed.

200- One arm DB Snatches (45/25)

100- Pull ups

50- Hand Stand Push ups

25- Thrusters (135/95)