We have started 2009 challenging ourselves to stay accountable for our Nutrition, Maintenance, and Fitness. Do you remember how you started 2008. Watch our new video, "2008 A Year in Pictures". In it we chronicle the last twelve months. Where will we be in another twelve?
Post thoughts to comments.
Workout: "Kalista"
Body weight clean &jerk, 30 reps
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ACOUNTABILITY CHALLENGE PROGRESS REPORT
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Is there such a thing as natural talent? Are we either blessed with a "natural ability" or cursed to be without it? Stephen, for example, came in with no exposure to most of what we do. He had heard of, but never tried, a kipping pull-up. He learned it on his first day. On day two he did his first muscle up. Most would agree that he has natural talent. The question is, how do we define "natural?" Can we learn talent? Can it be simply a result of many hours of proper practice? Perhaps those that come into the gym and learn moves quickly were exposed to similar movements as a child. They have simply logged more hours of learning how it feels to move the body in certain ways. How many of us found CrossFit without a pull-up and now, have the "natural talent" do so. Each one of us can probably think of several friends that would find what we do at CrossFit (regardless of how long it took us to learn) a display of extreme talent.
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Workout:
400 meter run
25 back squats (135lbs)
400 meter run
20 back squats
400 meter run
15 back squats
400 meter run
10 back squats
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Accountability Challenge Update
The first weeks results will be posted on Monday.
All participants make sure to log once for each day of the week.
GOOD LUCK!
We are in the process of getting another order of shirts. What we are looking for is a unique tag line. We have heard the all old ones, we need a new one.
Post your ideas to comments.
Workout: 5 rounds of:
95 pounds Press, max reps
15 foot Rope Ascent, max reps
Rest 3 minutes
Better movement is not an accident. Better movement is a necessity. The only way to get more weight to move farther in less time is through better movement. Think of the classic argument of right place, or right time. The question being, if you are going out to lunch with someone do you want them to be on time, or do you what them at the right place? The answer of course is both, right? So if the question is do we want good technique or fast times. The answer is clearly both.
Workout: Search the internet for photos and videos. We are looking for quality movement and high intensity. Post results to comments. (nothing from this site of course)
Every CrossFit athlete will meet Fran, if they haven't yet. There are a number of storms, named workouts and hero workouts. Often one of these workouts that leaves its mark more than any other. This, of course, can be a different workout for each athlete. What is your favorite/most feared WOD?
In the WOD Video today, an unnamed workout, see if you can spot what made this workout so hard. (hint: watch Matty b)
Workout: 7 rounds of:
One minute of work, followed by one minute of rest
During the minute of work complete 2 rounds of:
5 Dead Lifts; body weight
5 Pull-ups
If you finish the two rounds in less than two minutes, you get added rest.
If you do not finish the two rounds in one minute, you stop and count partial rounds
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ACCOUNTABILITY CHALLENGE REMINDER
Log in your results on the PROGRESS FORM
PROGRESS BULLETIN: As of 8pm, 1-7-09
Did you follow your Nutrition Plan? Yes 90% No 10%
Did you follow your Maintenance Plan?
Yes 90%
No 10%
Did you follow your Fitness Plan?
Yes 93%
No 7%
...returning from winter break looking a little stronger. When we asked what he had been doing over break, Alex told us that he had been following some of Mark Rippetoe's starting strength regime. Heavy Deadlift, Back Squats, and Power Cleans. Now with a 5 rep max of 280 pounds it will be interesting to see his performance during the WODs.
Workout:
800 meter run
135 pound Front squat, 30 reps
30 Box Jumps, 30 inch Box
800 meter run
135 pound Front squat, 20 reps
20 Box Jumps, 30 inch Box
800 meter run
135 pound Front squat, 10 reps
10 Box Jumps, 30 inch Box
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ACCOUNTABILITY CHALLENGE PARTICIPANT REMINDER
Make sure to log your progress on the PROGRESS FORM. Log each day separately.
To Feet or not to Feet. That is the question.
Climbing the rope without your feet is faster than with your feet... if you have the capacity to do so. So why do we use our feet? 1. We don't yet have the strength to pull our bodies up the rope without the use of our feet. 2. We are completing the Patrick Barber Birthday WOD. If two rope climbs are a sprint then the PBB WOD is a 10k. If the feet are engaged in the climbing, it is likely that 23 rope climbs for time can be done in less time, with more efficiency and with more intensity. Is it possible to do 23 rope climbs for time without the feet and still maintain a high level of efficiency and intensity? What do you think?
Workout: "The Barber"
23 rope ascents for time
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Accountability Challenge Update:
40 athletes have signed up for the challenge. Are you curious to know what people are choosing to hold themselves accountable to? Here are some statistics...
Nutrition: 25% of the athletes are doing the Zone, 25% are doing Paleo, 15% are doing Paleo/Zone, 35% chose their own nutrition program.
Maintenance: 43% 10 minutes/4 times a week, 40% 10 minutes/once a day, 10% 10 minutes/twice a day 8% Other
Fitness: 38% 3 days ON/ 1 day OFF, 18% 5 days ON/2 days OFF, 18% 4 days a week, 28% Other
MAKE SURE YOU LOG IN TO RECORD YOUR PROGRESS EACH DAY!
You may not be able to tell but these athletes are in "Hell Week". It doesn't have to be fun to be fun...right? The "Hell Week" schedule for the UCSC Women's Water Polo team includes, morning CrossFit, afternoon Water Polo Practice and evening swim set. Coach D is following Coach Burgener's lead, "The beatings will continue until moral improves." Stay tuned for further developments from these athletes as the season continues.
Workout:
3 rounds for time of:
400 Meter run
30 Deadlifts, body weight
30 Pull-ups
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Accountability Challenge!!
Today is the last day to sign up.
Anyone can join. We will be tracking the progress on this website as well as in the gym.
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Once you have signed up, fill out the Progress Form each day for the 28 days of the challenge.
Results and rankings will be posted weekly here on the site and on a public board in the gym.
