And don't forget! ***CrossFit Bako FREE Saturday Park Workouts*** Next one scheduled for 10/31/09. 9:00am @ the par course on Truxtun Ext. across from Triple A and Total Woman. Come out and get a great workout! Don't forget h2o and a towel! See you there!!!
For those of you who have been CrossFitting' awhile I wanted to hip you to some lifting shoes. Hard, rubber soled, are the all around best. No squish, and just enough padding for box jumps. Assuming you step off the box rather than jump. Check out the link for a good article about which shoes are the best. What are the best shoes for Squats & Deadlifts?
It's been a tough couple of days people. How are your knees holding up? One more and we get some rest! Let's give it all we got today!!!
3 attempts at a 15 rep Overhead Squat. Use the most weight you can for a solid 15 reps. The set cannot be broken. If you only get 10 or 11 rest, then try again or drop the weight. You have 15 minutes to complete this.
30 sec. Push Press 30 sec. Rest
55-135#'s depending on strength and ability.
Picture: Tia Caro and Steve A. - Learning the High Hang position of the Snatch.
***CrossFit Bako FREE Saturday Park Workouts*** Next one scheduled for 10/24/09. 9:00am @ the par course on Truxtun Ext. across from Triple A and Total Woman. Come out and get a great workout! Don't forget h2o and a towel! See you there!!!
Picture: Manda, Steve A., and Ron working hard. Ron's ACL replacement went well. Expect to be seeing him back in the gym soon! We're going to get him a muscle up!!!
Choice of WODs tonight since it's getting dark so early:
4 rounds each for time of: Run 800m Rest 3-5min. in between each round. Post times to comments.
"Death by Bodyweight Deadlift"
Every minute on the minute. Perform one Deadlift the first minute, two the second minute, three the third, and so on. Continuing as long as you are able. Once you fail to complete the number of DL's in that minute you are done. Use scalings of 75% and 50%.
Choose...but choose, wisely.
Picture: Neida - coming in from her favorite - 400m runs.
Someone in the morning class asked me today, "What are we supposed to be getting from this stuff anyway, besides sore muscles..." That's a good question. My answer off the top of my head was, "Well, hopefully you're getting stronger, faster, healthier, more coordinated, overall more 'fit' then when you started..." Now, I could've rambled off a whole bunch of sh*t about the 10 general physical skills, and how the way to get from 'sickness' to 'wellness' is 'fitness, but I didn't. It really got me thinking though. So, I have to ask all of you, "Why are you CrossFit?" I'm CrossFit because I found it and it's changed my life. I love it. I love the fact that I will be strong and fit for the rest of my life. That's what this is guys and gals. This is for life! The changes that happen to your body are a side effect. I want you all to have a better quality of life! To be 'well' and not 'sick'. To do things you never thought you could because you weren't strong enough, or fast enough, or agile enough. I want you to say to your coworkers when they complain about how hard work is today, "Hard, you have no idea what the Filthy Fifty is like." CrossFit will change you. Physically and mentally, but you'll only get out of it what you put in. Just like your body or your car...you can't put in junk and expect it to run well...
So, what matters most is what YOU want. And what you want to get from CrossFit. I want all of you to think about that and post to comments. Think of your fitness goals and put them up here for all of us to see. We can help you achieve them, but we have to know what they are. And if YOU don't know what they are perhaps it's time to figure that out.
I told someone yesterday that I want to deadlift 400lbs. If I can do that...I will be happy. Well, as happy as I can be until I can pick up 420lbs. anyway...
"Life is not lost by dying; life is lost minute by minute, day by dragging day, in all the thousand small uncaring ways." - Stephen Vincent Benét
Picture: Lisa, swinging her way into life long fitness...
Happy Monday everybody! Thanks for everyone who brought kettle bells and dumb bells out to the park on Saturday. We had a fun workout with them! Here it is:
5 people to a team. As Many Rounds As Possible in 15 minutes of the following excercises:
Squats Push-ups KB Swings Run 400m Rest
Here's how it works: Team member one takes off running, while he/she is running each of the other team members are performing one of the excercises. When TM1 returns, they go to rest. Rest goes to Squats, Squats to Push-ups, Push-ups to KB Swings, KB Swings to Run. The idea is to perform as many reps as possible while the runner is out. Upon the runners return each team member states the number of reps complete of the given excercise to the next teammate. Example: TM1 completes 37 push-ups, when TM2 takes over they will start counting at 38...39...and so on. The score is the total number of all reps of all exercises complete in the 15 minutes. Sounds easy no?
Complete as many rounds as possible in 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps
See comments for scaling and post times.
Picture: Thanks to Ron for helping us out yesterday to get the Pull-up bar supported. It took a full day, but will be well worth it when the wall doesn't come crashing down. We're going to be some kippin' fools!
Today is a Rest/Skill day. For those of you who have been going hard the last three, a day of rest is recommended. At CrossFit, we also have what we call 'active rest' this can be light walking to hiking, playing your favorite sport, moving furniture around the house...whatever. We would like to encourage you to get out and do stuff! Try something you've never tried before, run a whole 5k without stopping. Run a 5k in the river bottom...something that you wouldn't have tried before CrossFit. You might surprise yourself. For those of you who missed a WOD this week or just can't get enough ;) We'll be there for both classes today. Come on down and practice snatching with a barbell for 30 minutes, or muscle-up progressions. It'll be fun!
Picture: Marley likes to enjoy the park on her 'active rest' days...
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.