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.

8/28/10

Warm Up

Part A:

Press

9×3 @50% 1RM

Part B:

Heavier, Uglier, Jet Fuel

15- Power Snatch 135/85

Run 400 Meters

15-Overhead Squat

Run 400 Meters

15- Thrusters

Run 400 Meters

15- Clean and Jerks

Run 400 Meters

8/25/10

Part of the 6 am class going after wall balls

For everyone competing on Sept. 4th, if you plan on doing the workouts as RX’d there will be double unders.  For the next week and a half I have proposed a challenge- perform 100 double-unders for time per day. There is a chart on the wall to record your time each day; let’s see how much progress we can make in 10 days. This challenge is optional, but will greatly improve your double-under ability.

Warm Up

Yannick

10x w/ 95/65- you can scale this up if you so desire

3 Snatch Grip Deadlifts

6 Power Snatches

9 Overhead squats

8/12/10

There is only 6 am and 5:30 pm classes today!

Training vs Exercising

Warm Up

Part A:

2 min drill- work on whatever is the most sore

Part B:

AMRAP 12

10x Overhead Squat w/ 50% bw

10x Push Press w/ 50% bw

8/7/10

So, Americans just won’t stop getting fat.  Check it out.

Warm Up

Part A:

Press

9×3 @ 55% 1 RM

Part B:

Saw this workout on CFNE’s site yesterday and thought it would be a good one for us to try.

Jet Fuel

15 Snatches

Run 200 Meters

15 Overhead Squats

Run 200 Meters

15 Thrusters

Run 200 Meters

15 Clean and Jerks

Run 200 Meters

Men: 95#

Women: 65#

7/31/10

Thank you everyone for the birthday wishes, I do appreciate it.

Today is the last day of the month, if everyone could have their August dues in next week it would be greatly appreciated!

There is only 9am Class today! Classes on Sunday are cancelled.

Read all about the box squat

Box Squat

Warm Up

Part A: Press

9×3 @ 50% 1 RM

Part B:

2x

3 Overhead Squats w/ 135/95#

6 Push Jerks

9 Hang Power Cleans

12 Deadlifts

400 meter run

7/8/10

REMINDER:  There will be no 6:30 pm class today!!  Sorry guys, I have a rehearsal dinner…not something I can miss!

ICE BATHS: COLD THERAPY

Ice baths are one of the most effective ways to offset the damage done on a run (or in our circumstances a workout).

By Nikki Kimball

PUBLISHED 08/01/2008

Nikki Kimball, a physical therapist in Bozeman, Montana, was named USATF’s Ultrarunner of the Year in 2004, 2006, and 2007.

Long runs are essential to the training distance runners because they enable the body to adapt to running greater distances safely and efficiently. Unfortunately, long runs also increase the runner’s risk of injury, which can result in unplanned—and unwelcome—time off. One simple way to offset the risks inherent to long bouts of running is cold-water immersion, known to many runners as the ice bath.

Cryotherapy (“cold therapy”) constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. “Ice baths don’t only suppress inflammation, but help to flush harmful metabolic debris out of your muscles,” says David Terry, M.D., an ultrarunner who has finished both the Western States 100-Mile Endurance Run and the Wasatch Front 100-Mile Endurance Run 10 consecutive times.

Though you could use individual ice packs, cold-water immersion generally produces a greater and longer lasting change in deep tissues and is more a more efficient means of cooling large groups of muscles simultaneously. The discomfort associated with sitting in a tub full of ice water scares off some athletes. I admit that after my long runs I’d rather reward myself with a hot shower and a big plate of scrambled eggs than an ice bath. However, I have been running ultramarathons for nearly 10 years without any significant injuries, and I credit my ritual of post-workout ice baths for much of my orthopedic health.

Over those years, I’ve discovered tricks to make the ice bath experience more tolerable. First, I fill my tub with two to three bags of crushed ice. Then I add cold water to a height that will cover me nearly to my waist when I sit in the tub. Before getting in, I put on a down jacket and a hat and neoprene booties, make myself a cup of hot tea, and collect some entertaining reading material to help the next 15 to 20 minutes pass quickly.

Though scientific research exists to support the use of ice baths to promote recovery, no exact protocol has been proven better than others. In general, water temperatures should be between 50 to 59 degrees Fahrenheit, and immersion time should ranges from 10 to 20 minutes. Among top runners, I see ice bath techniques that vary within and on either side of these ranges. My favorite method is the post-race soak in a cold river or lake with fellow competitors.

Warm Up

A:

Overhead Squat

15-15-15

Try to move the max amount of weight as possible for 15 reps.  The ultimate goal should be your body weight. Do not rush through this, take your time. Rest 3-5 min between attempts.

B:

1 Mile Time Trail

This is a max effort run, see how fast you can get through a mile.

7/2/10

Member dues are coming up for next month, if everyone could have them to me by weeks end it would be awesome!

Schedule for the Holiday Weekend:

Friday: Normal Hours

Sat: Normal Hours

Sunday: Normal Hours

Monday: 9 am, 12 pm, 4:30, 5:30, and 6:30

Warm Up

A: Box Squat

10×2 @ 60% 1RM

B: Sumo Deadlift

10×2 @ 60% 1RM

C 1: 4 x 115# sled pull

C 2: 3x 25 Stability Overhead Squats

D: AMRAP 5

Sandbag hill run

10 squats

6/8/10 WOD

Goals

Goals are important in every aspect of your life, from your workout to your personal life.  To be successful with CrossFit, you must have goals you want to achieve.  These goals can be anything, but there are some guidelines to help be successful  in reaching your goals.

1. Set realistic goals

2. Set measurable goals

3. Put a timeline on when you want to accomplish your goal

4. Do not only establish a goal, but a establish a plan on how you will achieve your goal

I want all of our members to think of their top three goals for one month, 6 months, and 1 year. Once you have established your goals, think about how you plan on accomplishing these goals.  Post your goals to the comments section and also post them on the goal board in the gym.  If you make your goals public, there will be a support group behind you that can help push you to your goals.  I look forward to seeing everyone’s goals and seeing everyone achieve them.

Warm Up

Part A:

Push Press 5, 5, 3, 3, 1, 1, 1
Ring Dips 3×15

Part B:

Nancy

Five rounds for time of:
400 meter run
15- 95/75 pound Overhead squat

5/24/10 WOD

Warm Up

Part A:

Back Squat

3-3-3

Part B:

21-15-9

Overhead Squat 135/85

Chest to Bar Pull ups