Jul 23 2010

Rocks and Kegs

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.

Warm Up

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

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Jun 30 2010

Team Drag

6/30/10

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

Freedom

CrossFit Nation

“The secret of happiness is freedom.  The secret of freedom is courage.” ~Thucydides

In this country we are very lucky.  Sure we all bitch and complain about the powers that be, which in my opinion is warranted, but bottom line is we are very very lucky.  We all have the freedom to do as we please.  To be who we want to be, to say what we want to say, and to become whatever we want to be.  Sure there are always obstacles to surmount but those are mostly in our heads.  Every person in this country has the opportunity for greatness and the freedom to do it.  You see achieving greatness is in your head.  You have to believe in yourself and trust in the fact that you can do anything you want.  You just have to want it bad enough.  You need the courage to say I want this and I am going to try and if I fail that’s ok because then I can try again, learn from my mistakes and conquer it.

Crossfit is so much more than an exercise program.  Sure it gets you in top physical shape but it also gets you in top mental shape.  It shows you that you can step foot in that gym and take on any WOD thrown at you.  Sure sometimes it looks unsurmountable, but when that clock starts and you get in the moment and you bust through it coming out on the other side physically stronger, you come out mentally stronger as well.  There is nothing you can’t do.

All of my life I have been in search of something.  I have never been content or happy with what I have.  I have always felt the need for more.  Not more stuff, I could care less about stuff.  It’s more about feeling.  To feel adrenaline, excitement, adventure, experiences.  To know and understand what life is really about.  To learn and take challenges head on. I think this is why I am so very drawn to Crossfit.  It makes me feel.  Feel pain, adrenaline, nervousness, strength, victory, defeat.  Feel alive.  As I examine myself I and dig deep I have come to understand what I desire most is freedom.  The option to do what I want, when I want, whenever I want.  Crossfit is teaching me that this is entirely possible.  What are you looking for?

A. Joint Mobility

B. 2 min drill- a couple variations

C. Hand Stand Practice 5 min

- If you have no problem getting into a handstand, work on parallete handstands

D. Team Drag

As a team of 2 you must complete the following

1/2 mile sled drag w/150# 115# (each member of the team is required to pull one lap)

50 box jumps

25 Tire Flips

12 Ground to should w/ stone 130# 90#

6 pistols (can use a weight for assistance if needed)

Both team members can work at the same time and can be working on different exercises. Can go through list of exercises in any order.

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May 21 2010

Run, Flip, Squat

5/21/10 WOD

- This Sunday the Gym will be closed. The CrossFit Regional Games will be taken place in Albany, be sure to check the games site to see what’s going on.

-Our Joint mobility and warm up will be capped at 20 minutes for each class.  This means if you are late, you are still expected to start your workout with the rest of the class.  Your joint mobility and warm up are important so try to be on time and work your way throught the entire thing.

Warm Up

Part A:

10 Ground to Shoulder w/ stone

Part B:

3 x

1/4 mile run

10 Tire Flips

30 Squats

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Apr 5 2010

Stones

4/5/10 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.

Warm up

Part A:

5 Min Practice of Shouldering Stones

Squat 3×10 @ 70% of 5 RM
Press 5 RM

Part B:

10 Ground to Shoulder w/ stone
30 burpees

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