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.
Box Squat
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
7/24/10 WOD
The 4 top times for this workout by the men in the games were sub 4 min, the top time being Chris Spealler at 3:29. The top time for the ladies was 5:04 by Kristan Clever, only the top 11 females finished this workout with in the 12 min time limit.
A great write up about the CrossFit Games by Pat Sherwood
Ben Smith, 20 years old, finished it in 4:01
Part A: Press
9×3 @ 60% of 1RM
Part B:
9-7-5
Muscle ups
Full Snatch 135#/95#
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
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
7/3/10
We are open for our normal schedule today, same with tomorrow. Hope to see everyone!
Check out or video that Deb got us on Channel 3!
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
Today is a good day to come early if you can
A:
Press
9×3 @ 60% 1RM
B:
Eva
5x
800 meter run
30 KB Swings w/ 32kg 24 kg
30 pull ups
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?
Press
9 x 3 @ 55% 1RM rest 30 sec
Max HSPU x3
Part B:
Death by Clean and Jerk
Use 55% of 1 RM
6/12/10 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.
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
6/2/10 WOD
-Membership Dues are due this week, it would be greatly appreciated if all dues can make it in this week.
-This is from Triangle CrossFit and gives a good explanation of why I want everyone to post their comments everyday:
Nothing has changed since saying this once before. I still love the time I get to spend with athletes before and after WODs discussing what’s on their mind about their training and TCF experiences. In one of the latest conversations, I had the chance to talk with someone about people sharing their WOD numbers in the comment section of our site. This athlete revealed that he posts to help him feel more a part of the community and his comment really caught my attention. I thought about it more and would like to share a few things with everyone as a result. This athlete shares his numbers to help him feel part of the community yet how can he feel a part when so many do not post and share? Hmmm… did I just strike a cord with you? Take a moment, answer this question and be totally honest. Why don’t you post? Is it because you don’t think your numbers are good enough? Let me tell you. They’re good enough. The fact that you come here and participate in this type of training in the first place says something about you and everyone here understands and respects what you’ve done. Is it because you don’t want to post unless your time, number of rounds, or weight put up in the air is the best? Well, get over that. On any given day, you may be the best but you won’t be the best every day. The variety of CrossFit exercises and the variance of the WODs themselves will reveal everyone’s strengths and weaknesses. That’s a fact as well as part of the beauty of CrossFit. So don’t be of the mindset that you should only post if you’re part of the top tier. Post because it helps others realize that they too can do this. Post because it helps others see the possibilities. Post because it supports this invisible chain of connection we have with one another. Post because you’re a part of the TCF community and you are an inspiration to others. Post.
Now, to give everyone a little practice. If you’ve read this, let your TCF peers know. Post and share which TCF (CrossFit Revelation)athletes inspire you and why. Don’t stress over it. No thesis required. Just a few words or a sentence or two will suffice. I can’t wait to see your replies
Part A:
5/30/10 WOD
Today there will be no morning classes, there will be a 12pm, 4:30, and 5:30 class.
If you are interested in placing a FreakFood order, let me know by 5:30 today.
FreakFood Specials:
Spicy Chipotle Grilled Chicken: topped with creamy avocado and chunky salsa over cauliflower puree
Stir Fry Pork and Veggies: Organic tamari seared pork with Savoy cabbage, carrots, broccoli, asparagus, peppers and shrooms in a ginger sauce topped with almond butter
Sectionals Shrimp: Louisiana spiced shrimp chilled and tosed with organic cucumber and tomato basil salad in a red wine vinaigrette-light and refreshing
Part A:
Squat
1-1-1-1-1
Press
5-5-5-5-5(set new PR)
Part 2:
Murph
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
You can break up the pull-ups, push-ups, and squats anyway you need to.
5/28/10 WOD
This Saturday we will have have our condensed version of the running clinic. This will run from 8:30am to 11am, if you are interested let me know.
Part A:
Press
8,8,8 @ 65% 1RM w/45 sec between sets
Part B:
Highway to Hell
5 Hang Power Cleans 185/125#
Run 400 Meters
10 Push Press 135/75#
Run 200 Meters
20 Kettle Bell Swings 2/1 Pood
Run 100 Meters
40 Ball Slams 30/20#
Run 50 Meters
