Monday, August 31, 2009

"Mr.Joshua"

SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.

WOD
"Mr.Joshua"
5 Rounds of:
400m Run
30 GHD Sit-ups
15 Deadlifts (250/185)


Post your times and comments!

Saturday, August 29, 2009

The Ten Elements of Fitness

After yesterday's rant I wanted to post something that would remind all of us what we are trying to accomplish while training CrossFit. Keep in mind we are trying to improve ALL 10 of these elements of fitness:

According to the Crossfit ethos, there are 10 components of fitness. All of these points can be trained, while some of them are more down to genetics and god given ability. All the more reason to Train Your Weaknesses. Hammer the things you can, the things you don't want to, and often!


1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - The ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

*posted Aug. 11, 2009 on CrossFit KMSF

Skipping workouts based on what you see here?

Just a quick note to those of you who are actually checking the blog. It was brought to my attention that some of you are checking out what the workout of the day is by checking the blog in the mornings and deciding whether or not you are going to come for the workout. SHAME ON YOU! That defeats the purpose of CrossFit workouts and the class system. You are supposed to be doing some of the things you don't like doing. You don't like doing them because you suck at doing those exercises! And you suck at those exercises because you don't practice them. And you don't practice them because you don't like them. Do you see a pattern emerging here? It's a vicious cycle really and it needs to stop! We all have goats (exercises we suck at) and we all need to work on them in order to get better at them.
Also, if you haven't figured it out yet the workouts that are posted on here for today are the workouts that we did yesterday in the gym! Didn't you wonder why for example "Murph" was posted as Monday's workout when we did it on Saturday? Of course all you had to do was check out what Saturday's posted workout was and you probably could have figured it out! Yes I know that I'm sneaky, mean, cruel, a bastard and asshole.... etc....etc... I've heard it all and if you haven't noticed my feelings don't get hurt! It's OK. it's my job to push you and help keep you honest.
Stick with the workouts and stay true to yourselves. If you keep avoiding the exercises that you hate doing then you'll never get better at them and the point of training CrossFit is to become proficient through a broad spectrum of fitness not just one or two aspects of fitness. Basically you are trying to bring up what you suck at and still remain good at what you are good at!
Love you all and get your asses to the gym, sore or not! It will go away I promise!

090829

WOD
Overhead Squats 1-1-1-1-1
Front Squats 3-3-3-3-3
Back Squats 5-5-5-5-5


Post your weights and comments!

Friday, August 28, 2009

090828

WOD
8 rounds for time of:
5 Clean and Jerks (135/95)
10 Box Jumps
100m Run

Post your times and comments!

Thursday, August 27, 2009

090827

WOD
Tabatas!!!
We are running this group of tabatas just like "Tabata Something Else" only with the following exercises instead:

Wall Ball (20/16)
KB Swings (55/35)
Box Jumps
Pull-ups

Post your reps and comments!

Wednesday, August 26, 2009

090826

WOD
AMRAP in 20 minutes of:
5 Thrusters (95/65)
7 Hanging Power Cleans (95/65)
10 Sumo Deadlift High Pulls (95/65)

Post your rounds and comments!

Tuesday, August 25, 2009

090825

WOD
Complete the following for time:
400ft Farmer's Walk
40 DB Deadlifts
40 DB Hanging Split Clean
40 DB Front Squats
40 DB Push Press
40 Double Unders

*weight for men is 40lb dumbbells and 25lb dumbbells for women. Use these dumbbells for all of the exercises (except for the double unders of course!)

Monday, August 24, 2009

090824 - "Murph"

"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

WOD
"Murph"
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run


Post your times and comments!

Saturday, August 22, 2009

090822 - "Climbing the Glacier"

Our little Jenny's climbing the Glacier today!!! Wish her luck! She finally gets to see if all her hard work in the gym is going to pay off. Rock it out Jenny! So in her honour we'll call this WOD "Climbing the Glacier"

WOD
AMRAP in 15 minutes of:
10 Med Ball Cleans (20/16)
10 Push-ups
20 Box Jumps


Post your rounds and comments!

Friday, August 21, 2009

090821 - "Helen"

WOD
"Helen"
3 Rounds for time of:
400m Run
21 KB/DB Swings (55/35)
12 Pull-ups


Post your times and comments!

Thursday, August 20, 2009

090820 - "Grace"

WOD
"Grace"
30 Clean and Jerks (135/95)

*The only requirement for this workout is to go from the ground to locked out overhead. So full cleans are not required but if you want to be a purist then full clean but be sure to note this when you post your time!


Post your times and comments!

Wednesday, August 19, 2009

090819 - "Cindy"

WOD
"Cindy"
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats


Post your rounds and comments!

Tuesday, August 18, 2009

090818 - Back to Basics and Re-Finding our Standards

Before we get to the WOD I want to address a trend that I have noticed growing that is going to become a bit of a monster if not addressed. We have been focusing too much as of late on competition with the person next to us instead of with ourselves. As a result our standards have been flying out the window in order to get a faster time. This is completely defeating the purpose of everyone being here. The 2 rules that I have constantly preached and all of you should be tired of hearing is that both form/technique/quality of movement and working towards rx'd for workouts both come before your focus on a really fast time. This has been getting lost along the way. Cheating your range of motion to get a faster time is the same as taking a really light weight to get a fast time. You are not doing the same workout that the person next to you is doing who takes the challenging weight or is using the full range of motion and therefore your time has little to no value when being compared to someone who did everything right. We are going to refocus on QUALITY OF MOVEMENT. This means doing exercises through a full range of motion and doing those exercises correctly.
The second trend that I see happening is a lack of involvement from everyone in their own progress. How many of you know your Fran, Helen, Cindy, CrossFit Total, etc. scores? Even better, how many of you right now are saying, "What's Fran or Helen, or Cindy?" This is an absolute travesty. These are your benchmarks and are clear trackers for your progress not to mention a major part of the fitness culture that you are all involved in! Everyone of you should know what your score is for these workouts (all of you have done them at least once and some as many as 3-4 times). I cannot stress enough the importance of being a part of your own progress. Don't just come in and mindlessly go through the WODs I put on the whiteboards take an active role and interest in what is up there. If you are unsure of what some of the movements are ask me but please not every time that movement appears! There are some amazing resources including videos of people performing the different exercises on the CrossFit.com page which I have conveniently posted a link to in the right hand margin. Go and take a look at them!
We are all pretty new to this whole thing as an upstart box and I am equally to blame for all of this. For this I apologize. We are all evolving through this process and I vow to continually try to improve myself as a trainer. As we evolve there will be some growing pains, this is natural and to be expected. As long as we all continue to work as hard as we are I have no doubt in my mind that we will all be successful.
It seems we are not the only ones having some of these problems. I want to give a huge thanks to CrossFit Vancouver for their Sunday, august, 16th post titled The Super Seven. It showed me that even a well established CrossFit Box with an absolutely amazing program and staff could be facing some similar problems as a little upstart like us and that it was on me as a trainer to remedy these problems.
All of you guys are amazing people and there is absolutely no way any of us should settle for anything less than amazing, standards and all.
Now enough of this soap box bullshit lets get down to business!

WOD - "Fran"
Rounds of 21-15-9 of:
Thrusters (95/65)
Pull-ups


Post your times and comments!

Monday, August 17, 2009

090817

WOD
For 5 rounds with a continuously running clock do a 100m sprint at the top of each minute. If you fail to complete the 100m sprint in the minute there is a 15 burpee penalty for each missed 100m in the minute.

Rest 2 minutes

3 rounds of:
3 Clean and Jerks (BW)
3 rounds of "Cindy"
30 Double Unders

Rest 2 minutes

For 5 rounds with a continuously running clock do a 100m sprint at the top of each minute. If you fail to complete the 100m sprint in the minute there is a 15 burpee penalty for each missed 100m in the minute.

*The Met Con is a great one from the good people at CrossFit Seven!

Post your times, number of burpees and comments!

Saturday, August 15, 2009

090815

Strength - Front Squats 5, 5, 5, 5, 5
*use your 5 RM weight across the board

5 - 10min rest

WOD
AMRAP in 15 minutes of:
10 Wall Ball
10 Burpees
10 Box Jumps


Post your weight, rounds and comments!

Friday, August 14, 2009

090814

WOD
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.


Use as many sets each minute as needed.

*notes - this is a tricky workout and is quite a bit more difficult than it looks! We've discussed strategy for this one but haven't really come up with one specific one that works. Basically you just need to keep going for that entire minute and get it done!

Post number of minutes completed and comments!

Thursday, August 13, 2009

090813

WOD
Press 1 - 1 - 1 - 1 - 1
Push Press 3 - 3 - 3 - 3 - 3
Push Jerk 5 - 5 - 5 - 5 - 5

This is not a race! You are trying to get through this workout using the max weight you can so take your time and push hard! Rest as needed between sets and exercises.

Post weights and comments!

Wednesday, August 12, 2009

090812

A great little WOD from the good people at CrossFit Football with some small changes.

WOD
6 rounds for time of:
3 Deadlifts (315/225)
6 Push-ups
50m Sprint

*Scaling: If you are unable to deadlift prescribed weight, use your 5RM weight for deadlifts.

Tuesday, August 11, 2009

090811 - "Tabata Something Else"

An absolute classic from CrossFit.com! Here is how the workout is defined on the mainpage:

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.


Post total reps from all 32 intervals to comments.

Monday, August 10, 2009

090810 - "JT"

WOD
Rounds of 21-15-9 for time of :
Handstand Push-ups
Ring Dips
Push-ups


*This is a crazy hard workout so if you can't do the handstand push-ups scale them! Beginners try piked push-ups from the floor or try piked push-ups with your feet elevated on a box or bench. Handstand push-up variations courtesy of the amazing athletes at CrossFit.com.

"JT"
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

First posted 6 July 2005

Saturday, August 8, 2009

090808 - "Helen"

A great pick by our really cool visitor from CrossFit Edmonton! Thanks for the pick and the great tips Elizabeth!

WOD
3 rounds for time of:
400m Run
21 KB Swings (55/35)
12 Pull-ups


Post your times and comments!

Friday, August 7, 2009

090807 - "Thrilla in Manila"

OPT had this workout posted on his blog a few days ago and it is a real test of mental as well as physical toughness! I did it with my brother the other day and his comment after my telling him what time we got was, "Is that it?!! It felt like way longer than that!" So just stay with it and git'r dun!

WOD
14 rounds for time of:
3 Push Jerks (155/100)
3 L-sit Pull-ups

*each round of 3 push jerks starts from the floor (ie 1 power clean then 3 push jerks then 3 L-sit pull-ups = 1 round)


Remember to practice those skills to get better at what you're not that great at!

Post your times, weights and comments!

Thursday, August 6, 2009

090806

WOD
3 rounds for time of:
50 SDHP (45/30)
21 Burpees
400m Run

Post your times and comments!

Wednesday, August 5, 2009

090805 - "Cindy"

WOD
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats


"If you want to be good at something, practice it everyday."
-Dan John
Know this and do it!
Pick one of the exercises you want to be better at and practice it!

Post your rounds and comments!

Tuesday, August 4, 2009

090804 - The Server Slam!

WOD
3 rounds for time of:
100ft Med Ball Waiter Walk (20/16)
100ft Sprint
100ft Med Ball Waiter Walk (20/16)
100ft Sprint
7 Dumbbell Split Jerks (45/30)
100m Run
7 Dumbbell Split Jerks (45/30)
100m Run

*If you drop the med ball during the waiter walk stop and do 5 burpees, pick the ball up and continue.

Post your times, weights, and comments!