Saturday, August 29, 2009

Three Wolf Moon


14 Squats
14 Push-Ups
14 Sit-Ups
14 Pull-Ups

7 Rounds

Find a chin-up bar and get too it. A shout out to Giu-D, who will love the squats & sit-ups, push herself through the push-ups, and may need to scale the pull-ups. (You can do this by finding a box, and using it to jump up into your pull-up, like this.)

Click here & scroll down to read the reviews of the incredible shirt these real men are wearing.

Friday, August 28, 2009

Old Man Time


15 KB Swings
30 M Med Ball Throw & Chase
15 Push-Ups
30 M Med Ball Throw & Chase

5 rounds

Though it may not be quite as easy as the picture would have you believe, turning back the clock is possible. It takes a bit of work and blissiplin', but it can happen. Having proper nutrition is one of the keys to get you there.

Your nutrition can actually be a quite good mechanism for turning genes on & off. Good nutrition means that the good genes are firing, but the opposite is also true. Spend your time with a Coke & a Snickers and wonder why your feeling not so hot, or even end up with hyperinsulinemia? I got a pretty good idea, it's in the genes.

I dare you to keep a food journal. A place where you keep track of everything you eat. It may surprise you.

Monday, August 24, 2009

Bail Out


One Minute Each of:

Med Ball Throw & Chase

Rest One Minute, repeat (12 minutes of work total)

Knowing when to bail out of a lift is key to going heavy. If we are indeed pushing ourselves, the only way to do this safely is to know how to get out of the way when a weight isn't doing what we want. A fail in a lift is a small victory, you've found your edge, and gone just ever so slightly over it. Great.

After today's workout, throw some 25's on the bar, and just practice bailing out of a front squat, back squat, push press, clean, and anything else you can think of.

Knowing how to bail out keeps you safe, so like anything else, every so often, you should practice it.

Thursday, August 20, 2009

Go Heavy!

Beach WOD

10 PVC Overhead Squats
30 m Med Ball Throw & Chase
10 Push-Ups
30 m Med Ball Throw & Chase

10 rounds for time

Don't forget to go heavy!

Some people (ahem, ladies) dislike the idea of going heavy. They think it'll make them "big." Surprisingly, that's not necessarily true. Your diet, more than anything else will make you big. At the CrossFit Games this year there were many women who were both strong and slender. Don't be afraid of the heavy weights. Once you learn proper form, you'll have no better friend.

And a quick hello to Jennifer (if memory still serves) who is training for the NY Marathon. Here's the link I promised (sorry about the late post!) CrossFitEndurance

Monday, August 17, 2009

Lookin' Good

WOD (From CFSB "Burrito")

For Time

50 Sit-Ups
50 Double Unders
50 Sit-ups
50 Walking Lunges
50 Sit-Ups
50 Burpess
50 Sit-Ups

However you look. Own it.

Saturday, August 15, 2009

Does Slow & Steady Win the Race?


40 m Medicine Ball Throw & Chase
1 Trip up & down Ave C Stairs
10 Push-Ups

5 rounds for time

What if it wasn't slow & steady that won the race, but efficient & fast? Efficiency of movement is something that we consciously choose to explore with our workouts. Many people would acknowledge that even though they may be able to swim, they are probably not the most efficient swimmers. If you put them in a pool, and had them do 100 meters, it may take them a full minute. Coach them for an hour, and they could may cut that time in half, even while expending less energy!

Swimming is a great example of a functional movement many people realize must be coached to become both efficient and proficient. Believe it or not, the same applies to running, squatting, push-upping, whatever you're doing in life. CrossFit has found that the POSE running technique is the most efficient & fastest way to move your body across dry land.

Below are links to a video from the CrossFit main site, it's part two of a piece of a lecture on POSE running.

A big shout-out to Monica, who is doing her darnedest to stay in shape in spite the fact that her knees hate her! :)

Link to Running Exercise & Demo page from the CrossFit Main Site, in case you want to check out part one as well.

Have a great weekend!

Friday, August 14, 2009

Use your head


21-15-9 reps for time of


Our body tells our brain that we're experience pain. It is up to us to discern whether this pain is something we should push through, or if it's time to take a break. Sometimes, even us CrossFit types can push it too far. That doesn't mean that we don't stop, there is a time and a place to stop. I know of three people who had to step out of the CrossFit due to injuries while there competing.

Basically if it feels like your muscles are screaming, take a breath, or a few breaths, and push on. If it feels like a bone, tendon, ligament or anything else. Stop & assess what the real problem is. Injuries happen at the gym, just like they do in everyday life. The trick is to listen to your body and make smart decisions so you can get back to whuppin' ass as soon as possible.

Wednesday, August 12, 2009

Turn Around!

WOD "1K both ways"

10 Rounds for Time of:

25m Sprint
25m Backward Sprint
25 Sit-Ups
25m Bear Crawl
25m Backward Crawl
25 Sit-Ups

We live in the world in front of us. There is, however, a whole world behind us. Our muscles work in two directions, both forward & backwards. We should train in two directions. It's great for the mind body connection & muscle recruitment.

Clear out a nice path of 25 meters and get to work!

Monday, August 10, 2009

Blame your Parents!


5 rounds

20 Lunges
10 Pushups
20 SitUps

There are a lot of things we can't blame on our parents, and some things we can. We are gifted, for better or worse, with the genetic code of our parents getting it on some lucky night many years ago. There are some great things, no doubt, you've received from them. Maybe your height, eye color, or smooth skin is due largely to being genetically fortunate. There may be other things that you wish you hadn't got, like a propensity for heart disease, or certain types of cancer.

There's good news! It turns out that you can actually have quite a bit of control over how many genes manifest. Specifically the ones that cause our demise. The bad news is that your habits activate or deactivate these genes. And the area we have the most control over this control? The kitchen. You can beat (to a large extent) cancer & heart disease in the kitchen. Just ask Dr. Barry Sears, all of his male family died of heart disease in there early 50's, he is now 62, and still up and around giving lectures. It's not rocket science, it's dietary science.

There will be more about what exactly we should be doing about what we eat later in the week :)

Till then...

PS. Prepare for more intense workouts soon! We may have a surprise coming up!

Sunday, August 9, 2009

Eat it!


Find your 1 rep max Clean, then...

100 Burpees

If you wanna be fancy, you can take a nod from CrossFit Hollister and do Medicine Ball Burpees. (just hold a med ball for the entire movement)

Went to a really great Zone lecture & Q&A with the man Dr. Barry Sears yesterday. It reinvigorated my mind to the true connection that food plays in our overall health. It's the most powerful drug we take. And we take it three times a day or more. Suffice to say that the Zone principle, plus some fish oil, have shown promise with conditions ranging from weight loss to cancer. After doing some more refreshing with the Zone, expect some more info coming soon.

It was also great to connect with some really great CrossFitters after at the dinner. A shout out to all the people I got to shake hands with: Dr. Barry Sears, Mike, Doug, Greg A., Kaitlin, Tony, Don, Mike, Alex, Beth, Nicole, K(Ch?)ristine, Katherine, Kate, Will, Lisa, and, of course, Greg Glassman.

Wednesday, August 5, 2009

Drink It Up!


21-15-9 of...

Front Squat (105#M, 75#W)
Double Unders

About 20 minutes before your workout, have a nice big ol' glass of water. The 20 minutes gives the water time to get into your system before you really start raising your body temperature. Of course, you'll want to follow your workout with plenty of hydration, and unless you're playing for a professional sports team, water (not Gatorade or some other sports drink) is actually the best way to replace your lost fluids. Sports drinks can be full of sugar, and for the relatively short workouts that we CrossFitters do, our electrolyte loss isn't sufficient to warrant it.

Enjoy today's's super fun!

Monday, August 3, 2009

Welcome Back!!


7 rounds of

7 Burpees
70 Meter Sprint
7 Tuck Jumps

When we're on break, or vacation, we often encounter foods that we wouldn't eat at home. I feel it's okay to bend the rules a little bit (or maybe a lot :) when you're out of town. If you're putting in the effort here at home, when you're off, be off. These past 10 days, I only worked out three times. I drank a bit, and ate a bit more. I know that I'm going to be sore the next few days, and I'm actually looking forward to getting back in the wagon. Here's to hoping peeps are looking forward to some good workouts together again!

PS. CrossFit Thrive may have some fun announcements coming up in the near future, it's all good!