Controlled Breathing
Gilli takes a breath before descending in her back squat. It is always important to keep breathing while doing any CrossFit workout. Sometimes it's so easy to continuously hold your breath and then wonder why you are getting dizzy or loosing focus and form. Make sure you find a balance between taking a breath to strengthen your midline and getting enough oxygen to your brain!
Workout:
Four Rounds for time of:
400 meter run
25 wall balls (men use 20 pounds, women use 14 pounds)
25 GHD sit-ups
that chick is hott!!
Posted by: Patrick B | June 27, 2008 at 02:30 AM
Lookin good Gilly!
TIME FOR A CROSSFIT FIELD TRIP!!!
We have the opportunity to do an afternoon on various high ropes course challenges on Saturday, August 16th. The site is located in the redwoods in the Santa Cruz Mountains. The elements are high (very high), challenging and all kinds of fun. You can test your balance, agility, strength, coordination, accuracy and even power and speed in the "Leap of Faith" element.
The afternoon will include 1) the "Extreme Course" that starts with a cargo net climb, winds through the heights of the redwoods on different challenge elements and ends with the slingshot swing. 2) the "Leap of Faith" which requires you to jump for a swinging pull-up bar from the top of a teetering pole. 3) and end at the resort-like pool for a lil' pool party with snacks provided.
The cost will be $32.00 - $45.00 per person (the more that sign up, the cheaper it will be). There are spots available for 30 people total.
Before we book the day I want to make sure there is enough interest. Let me know if you would like to do it by emailing me at macmtngirl@gmail.com
I do these courses every year with my staff and they are SOOOOOOO much fun!
Posted by: Heather | June 27, 2008 at 11:51 AM
oh... and post on this blog if you're interested in signing up.
Posted by: Heather | June 27, 2008 at 11:52 AM
oh... and there is a burlap sack slide which is fun too.
Posted by: Heather | June 27, 2008 at 11:53 AM
Are you harnessed for these challenges? I know I am terrified of heights and that would be my only saving grace...
Thank you everyone for a fun time last night at the BBQ. We are SO going to miss you Angel and Andrew! Hope you both had a fun time! And damn, that avocado chocolate mousse is still in my mind... Yum!
And thanks for the workout Pat--that was a fun one: bodyweight fight gone bad. Nice to work hard and sweat your ass off. It was an intense workout :)
Posted by: Kristy A. | June 27, 2008 at 12:26 PM
Heather, I'd love to be counted in but I'm not sure I've got the prowess for it! Lots of running, too?
Posted by: Gloria Jean | June 27, 2008 at 01:42 PM
im in for the ropes corse!!!
Posted by: Patrick B | June 27, 2008 at 01:46 PM
Kristy - harness and helmet required (provided), as well as a safety talk before starting. It's a very safe process. The challenge of it is usually more mental than physical.
Gloria - anyone who crossfits, works 8 hours w/o food or water and climbs half dome on their own has the prowess to do the ropes course. You have 5x the prowess to do it. Keep in mind that out of shape corporate office teams with 300lb dudes do these courses for team building days. No running.
The physical challenge is more balance, agility, coordination and the consequence of not having those things is nothing but improvement of those skills (because your harnessed in, 'falling off' the elements simply means hanging on your harness right next to the part you fell off then getting back on). In fact, the facilitators, encourage people to 'fall off' and feel the security of the harness, challenge your balance, coordination, try it w/o hands, backwards, eyes closed, etc... Quite a few people can get on the elements at once so its a fun, encouraging and shared experience.
Pat - I'm assuming your hot climber girlfriend is in too?
Posted by: Heather | June 27, 2008 at 02:13 PM
oh... and on the "Leap of Faith" involves a pull up contest... if you can make it to grab the trapeze.
Posted by: Heather | June 27, 2008 at 02:17 PM
Hmmm....sounds like even *I* could do it.
Posted by: DebS | June 27, 2008 at 03:18 PM
Damn, I just realized Scott and I will be down in Palm Springs that weekend. Sounded like fun, though... :(
Posted by: Kristy A. | June 27, 2008 at 03:31 PM
August is no time to be in Palm Springs Kristy! Hopefully your plans change and you can make this.
Posted by: DebS | June 27, 2008 at 09:47 PM
I'm in then! YeeHaw!!
Posted by: Gloria jean | June 28, 2008 at 12:05 AM