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Free Saturday Workout

Strangely enough...few things in life are more satisfying than crushing your teenage son in a workout.

31/May/2008 Saturday WOD

Trainer's Choice!  Muhahahahahahaha!

Why we're all about Community

When you come work out a Crossfit gym you'll notice right away that things are different.  First the person next to you is going to do everything they can to kick your butt in the WOD.  Then if they finish first they'll cheer you on the loudest to do your best.  If you finish first you'll be encouraging them, running with them, congratulating them on a new PR.  New friendships are forged and every day's a chance to see old friends and meet new ones.  Compare that to your local Globo-gym where the average person works out 3.4 times per month and spend 45 minutes of an hour workout staring at their biceps (if a man) or doing "cardio."  We're all about community, supporting each other and being supported.  Now there's a study telling us what we already know:  People who are more socially active live longer, remember more, and have a higher quality of life.  Combine that with some real strength and fitness and you've got the ingredients for longevity with some real quality.  Check it out here.

Don't believe me?  Check out this video of a 60 year old Crossfitter & his wife celebrating #60 in style!

30/May/2008 Friday WOD

"Lynne"

5 Rounds of Max bodyweight bench press & max pullups.

Go directly from bench press to pullups but rest as much as needed between rounds.

Post load & reps to comments.

25-30 Million Overweight Kids

Luckily for us the number of overweight kids in the US has leveled off after years of skyrocketing, it's now a mere 32% or 25-30 million.  We've obviously got a problem here in both kids eating habits and their level of activity.  I've got an 11 year old son who wishes I would provide all the soda & sweets he wants like some of his friends "cool parents."  And I don't let him watch TV when it's light outside during the summer.  Go outside and play!  We can help you and your child with some fun, safe, structured activity.  We've got 4:30 pm kids boxing and Brazilian Jiu-Jitsu classes Monday thru Friday.  We also have a 4:30 pm adult Crossfit class so you can workout while your kids do.  Regardless of whether or not you take advantage of what we offer, turn off the TV, kick your kids out of the house, and get rid of the sugar.  Here's the article the numbers above came from.

29/May/2008 WOD

400 m run
25 push-ups
25 knee's to elbows
400 m run
20 push-ups
20 knee's to elbows
400 m run
15 push-ups
15 knee's to elbows
400 m run
10 push-ups
10 knees to elbows

Courtesy of our friends at Crossfit Virginia Beach.  I'll be out there in a month getting my butt kicked.

Post times to comments.

O-Lift Day

Yesterday I found myself whining and complaining about the beautiful weather we didn't have this holiday weekend.  We've all got problems but sometimes it takes seeing someone overcome real adversity to put it all in perspective.  I know Gonzo is going to say that of course this guy was USMC (just like Burgener the Crossfit O-lifting coach in the video link below) but any way you look at it his story is incredibly inspiring.  Here it is.  I've said it before...there's real sacrifice going on right now and regardless of our political stances our men and women in uniform are overseas doing a tough job that's basically thankless.

28/May/2008 Wednesday WOD

Snatch 1, 1, 1, 1, 1, 1, 1

or

Clean 1, 1, 1, 1, 1, 1, 1

Do the Burgener warmup with a barbell, start light, and work your way up.

Tabata Fun

Did you know obesity contributes to global warming?   Check out this article for a good laugh.  Although the rigor of the science is questionable it's true that obesity is a major problem, especially for our kids.  When I was in 5th grade there was one fat kid...in the school.  Go check out a 5th grade class these days.  Now we've got all kinds of nice ways to say fat because if you're not overweight you're statistically outnumbered in America.  Here's the good news:  We can help.  We DON'T chase weight loss.  We pursue elite fitness.  Guess what...if you're an elite athlete you're not fat.  I promise.  Crossfit works for everyone.  It's not fast or easy but the best things in life take hard work and a little sacrifice.  Wish I could say I had a magic pill or some kind of amazing ab-machine but all I've got is community, camaradie, and you working your @ss off.

27/May/2008 Tuesday WOD

Tabata This aka 17 & 1/2 minutes of Heaven

Med Ball Cleans - 20# Men, 14# Women
30 seconds rest
Push Jerks - 65# Men, 45# Women
30 seconds rest
Row - Calories
30 seconds rest
KB Swings - 2 Pood Men, 1.5 Pood Women

Track your reps/calories, post your total score in each category and overall.

Rest Day Today

Thank you to everyone who make the trek down to Crossfit801 on Saturday.  The workout was tough but the challenge was met!  Gonzo and Jeremy generously lent their trucks we about emptied out our place in order to get enough equipement down for the WOD.  Here are some pics:

Cue the Rocky theme song

Today's the big day...the Utah Crossfit Spring Challenge!  We're going to roll down to Crossfit801, whoop some @ss, have some fun, and secretly pee all over their equipment.  OK...scratch number 3, Tyson and Miranda are good friends and generally awesome people.  Besides, we're taking a truckload of our own equipment down and you know what they say about Karma.  If you're tough enough to Crossfit you're probably the kind of person I want to be friends with and I'm can't wait to meet a whole new crew of people as crazy as we are.  Sample conversations:

"Fran...I love Fran.  Of course I puke every time but last time I only threw up twice which was a huge improvement."

"My favorite thing is when I'm so sore I can't walk down stairs without a handrail."

"The fabled Crossfit booty?  My wife grew one several months ago and it changed our whole marriage."

Afterwards we're headed back up for Aldo & Raquel's baby shower at the park right across the street from the gym.  Party time!

This was our family before Crossfit.  As you can see if you know us now, dramatic results can be achieved with just a few months of hard work.  These are not paid actors.

Trainer's Choice

Tomorrow's the big day...the Utah Crossfit Challenge.  For those of you who haven't got the email or read about it, here are the details:

Where:  Crossfit801 (Salt Lake City off of 7200)
Who:  Any Crossfitter in Utah
What time:  11 am - 1 pm
What's the WOD:  It will be drawn out of a hoppper at random.  We'll workout out and then BBQ afterwards.
Cost: $5.00 per person

We're going to meet in the Wasatch Crossfit/Hybrid parking lot at 10:15 and caravan up.  If you want to represent wear your WCF shirt!  I've got 10 confirmed so far...keep the RSVP's coming in. 

OG...before she was a Crossfitter Becca was a founding member of the Goonies.
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WOD:

Trainer's choice.  You'll be surprised...and you'll have fun.

How many days a week should I Crossfit?

I get asked this question a lot.  Sometimes the answer is determined by your time availability, activity level, or ability to recover.  For most people if you're not committing 3 days a week you're wasting your time.  The exception to this would be if 3 days a week exceeds your ability to recover due to an injury or sport specific training you're doing outside the gym.  Crossfit's prescription for maximum power output is 3 days on, 1 day off.  I've got young children, other busineses, and 8 straight hours of sleep is rare for me.  If I do 3 on 1 off I grind down in about a month so I do 3 on 1 off, 2 on, 1 off.  When it comes down to it you should train as much as you enjoy and are able to recover from.  If you want to push yourself then you're probably going to need to exceed your limits and comfort zone.  Some people don't want to do that, we call them wuss-asses.  Don't worry, if you Crossfit you already know you aren't one.  If you have any questions on your scheduling let me know, I'm always available to help.

22/May/2008 Thursday WOD

As many rounds in 20 minutes as possible of:

Run 400m

25 Rage Balls (Squat clean your medicine ball then throw it up to the target)

• Men 20# Ball
• Women 14# Ball

25 Knees to Elbows
25 Deadlifts

• Men 95#
• Women 65#

Run 800m
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Be ready to head down to Crossfit801 this Saturday.  We'll leave the parking lot at 10:15 sharp!  RSVP with me via email.

We're not gonna hold a gun to your head.....or will we?

We won't push you past your physical and mental ability but we will push you right up to the line. What's going to happen as a result? You are going to be better, faster, and stronger. We're going to push the margins to where form by necessity will deteriorate. Then you know where you stand. You'll always be improving and always know what your next goals are....whatever you're doing now but better, faster and stronger.

He's ready any time anywhere.....all we have to do is call. Don't make us do it.

21/May/2008 Wednesday WOD

Max Overhead Day

1-1-1-1-1

Post weight to comments