Pat is ready
New things are fun. This week CFSC shows off the new t-shirts and new Hi-Tec Plates - Oly friendly and Eco friendly! We're ready for the Ultimate CrossFit Weekend with Burgener and K-Star. Are you???
Workout:
Run 400 meters
With an empty bar complete the Burgener warm up three times.
Run 400 meters
With a 65 pound bar complete the Burgener warm up three times.
Run 400 meters
With a 95 pound bar complete the Burgener warm up three times.
Aggressive, vicious, focused. There are many adjectives used to describe/motivate athletes. Absent mindedness during strenuous activity is a no-no. The motivation to keep going comes from somewhere deep inside of us. The strength to persevere is mental more often than physical. The next time you want break up a set of reps, attempt one more than you think is possible, and see if you get it.
Workout:
Muscle Snatch
1-1-1-1-1-1
Snatch Balance
1-1-1-1-1-1
Quality movement is a hot topic on the Affiliate Blog. What is quality movement? Why is important to maintain a stable midline. Why drive from the heels? Questions like these often come up when we are training at high intensity. How do we move better? How do we move safer? Too many question, not enough answers. The answer is Kelly Starrett. If you haven't signed up there is still time.
This Sunday there will be no 10am class. We will be hosting 'A Day with Kelly Starrett'.
Workout:
5 Rope Ascent
115 pound Overhead Squat, 15 reps
4 Rope Ascent
115 pound Overhead Squat, 12 reps
3 Rope Ascent
115 pound Overhead Squat, 9 Reps
CrossFit is measurable, repeatable, results.
Who cares?
The happy people do. That is who.
CrossFit makes us happy repeatedly. If we didn't we would stop coming. Like Pavlov's dog, shock me enough times and I learn not come back. Obviously the WODs are terribly hard and push us to our physical limits. Of course our heart rate jumps when we see our fate written on the white board. But the short term discomfort of working out is far out weighed by the longer term benefits.
What benefits?
See photo above
Several of the athletes from our community attended the Basic Barbell Certification with Mark Rippetoe at CFSCC this weekend. Two days filled with in-depth, physiological explanations behind the squat, deadlift, press and clean, including many valuable hours of watching, coaching and cueing each other's movements. The amount of information available to learn from Rippetoe is inspiring.
Rip is working alongside Kelly Starrett and Lon Kilgore to create an Exercise Science Certification that may be available early next year. Until then, we have K-Star coming to our gym this Sunday for a day of injury prevention and human movement as it pertains to Crossfit, right after a day with Coach Burgener on Saturday!
In order to keep 'A Day With Coach Burgener' intimate and valuable for each athlete, spots are limited. ONLY TWO SPOTS LEFT. Prerequisites for participation are experience with the clean and jerk and snatch as well as the ability to perform the Burgener Warmup without cueing. Email Hollis at hollismolloy@gmail.com if you would like to sign up.
Workout:
Back Squat
5-5-5
(Warm up to your max set of 5. Perform max set of 5 three times with as much rest in between sets as needed)
Planning, setting up and keeping track of reps, is very important. Our very own Greg A has written an article about this topic in this months CrossFit Journal. If you have not subscribed to the journal now it a great time to do it. Improving our understanding of what we do makes us better at what we do.
Workout:
Run 800 meters
3 rounds of:
7 thruster
7 Pull up
Run 600 meters
3 rounds of:
5 Thruster
5 Pull up
Run 400 meterts
3 rounds of
3 Thrusters
3 Pull ups
On his first attempt at a one rep max deadlift he PR'd at 330lbs! And it was a beautiful lift... an amazing start for someone who has been crossfitting for less than 6 months. Here he is at the start of his pull. If you look closely, you'll notice the bar is just off the ground.
"There are a couple of ways to think about 'setting' the back before the pull starts. For some people, it is sufficient to think about arching the lower back. This is, after all, most of what setting the back is about. But really and truly, you 'set' the entire torso before you pull, and you may find it helpful to think about it in this way - squeezing low back and abs and chest all at the same time on a big breath, not as separate muscle groups but taken as a whole unit."
From Starting Strength by Mark Rippetoe and Lon Kilgore
Rippetoe will be in town this weekend for a Basic Barbell Certification at CFSCC!
Workout:
Deadlift 1-1-1-1-1-1-1
Have you been training for next years CrossFit Games. Naveen is. Pat and Naveen have challenged each other to a WOD and Zone contest. They will be following the WOD from CrossFit.com and eating Zone perameters until one of them breaks. The loser will "bic" his body from head to toe.
Anyone want to join in?
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SCHEDULE NOTICE
There will be no 6pm class on Friday. 5pm only. Happy Halloween.
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Workout:
500 meter row
9 Kettle bell swings
50 Squats
750 meter row
15 Kettle bell swings
75 squats
1000 meter row
21 Kettle bell swings
100 Squats
Functional, Intense, and Varied. The idea of the Hopper, randomly generated, workout is an idea about preparedness, not programming. When it comes to designing workouts, random is misleading. The art of programming comes from experiences, and experiments. We often try new workouts in an effort to provide a stimilus to increase our fitness. Programming is not a thoughtless endevour. Mel Siff is one of many who have put a lot of thought into the science of fitness.
His PEDAGOGY OF PUZZLES & PARADOXES is an informative read.
Post thoughts to comments.
Since we have been enforcing the SFCF 50 burpee rule there should be no athlete in the gym or on the blog that you don't know. Let's take it a step farther. Emmitt is an EMT and Lifeguard. Who knows what Kyle does.
Post answers to comments.
