Making a Call

  Dave working his mobility.

One week from today CrossFit Affiliates around the world will participate in Fight Gone Bad 5. We will be joining the community in support of the Wounded Warrior Project.

"Fight Gone Bad began as a fundraising event in 2006. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish. The first four editions of Fight Gone Bad have raised a combined total of more than $2 million."

More Information Here and Register Here.

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Workout:

Rest Day

Post Workout

James post workout.

In the Sisu documentary Mikko Salo claimed he never lies on his back after a workout.  Why is it that so many of us find it desirable to lay down after a WoD? 

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Workout:

Complete three rounds of:
Max handstand push-ups 5-minutes
Max pull-ups 2-minutes
Max squats 1 minute

Rest two minutes between rounds. Total handstand push-ups, pull-ups, and squats for each round and post results to comments.

5:30PM

 
Will, Robert and Jama getting ready.

How we get ready for a workout is often as important as the workout itself.  We use the beginning of class to  go over different methods and strategies for preparing ourselves.   Each workout demands a slightly different approach.  For workouts like Fran and Helen, getting hot sweaty and mobile before the workout are essential to good performances.  For workouts like Cindy, 5k runs and longer workouts we often spend less time getting ready.

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Workout:

5k Row

For Real?

  Raffa and Rob working on Helen

Is it possible to do the things you don't like often enough to make them something you want to do? Rob doesn't like to run but every time we get a picture of him he is running, if you see him at the gym ask if he has any new opinions about why one should run.

Workout

Three rounds for time:

50 Squats

5 Muscle-ups

PR Day

Each Gold Star represents a PR

The final day to sign up for the September On-Ramp is Monday September 20th.  The on ramp class is an experiment in providing an alternative way to start CrossFit. We have had a ton of success with our three intro session protocol but we are constantly trying to do things better and offer the best opportunities to our clients. The first On-Ramp class is open to friends and family of our members and is discounted. The class will familiarize athletes with the equipment, movements, and stimulus and will get people ready for group classes.

Sign Up HERE

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Workout:

Rest Day

Bench Mark

Heat two of Helen on the line, heat one looking on

One way to both prove the efficacy of our program and test our improvement is to collect data that is measurable, repeatable, and observable. The best way to do this is to complete standard CrossFit bench mark workouts. This week we will do a few. Which bench mark is your favorite?

Workout:

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Re-entry

Jonji just after "Helen"

Getting proper doses of protein and rest are critical to solid physical performance. Coming back from a break from the workouts, good food, or both is hard. A good hard workout and a healthy meal is the best way to get back on track.

Workout:

Run 5K

In Line

Kristin with proper position.

There are no special gimmicks when it come to getting better at CrossFit.  No magic pills or special shoes to make it happen.  It takes practice and commitment.  Have you been wanting to rededicate yourself?  Now is your chance. The Cohort Competition is gathering steam.  If you have not signed up do so HERE.

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Workout: "Helen"

Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups

Listen Up

Jama standing tall.

We listen to loud music during our workouts.  Most seem to enjoy it.  Even if the music is their personal favorite, it seems to drowned out the heavy breathing and takes attention away from the pain.  But is it good for us?  Read Mary's new article and post thoughts to comments.

"Concerns about gradual hearing loss over time are of particular interest to us at CrossFit because of the tendency to play "ear-splitting" music before, during, and after workouts. I'll admit that this is the way we began way back then, but surely, being more enlightened, it need not be the way we continue, especially since the tender ears of the very young are becoming more and more evident in our gyms as are the more vulnerable ears of the very old."

-Mary Conover-

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Conover's Corner

Are your ears ringing?-pdf
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Workout:

Rest Day

Commitment

Ryan during tabata push press

Ryan is a diligent athlete who is still in his first six months of CrossFit. So far he has dedicated himself to mastering the deadlift, changing his diet, and coming to class 3-4 days per week. He is a hard worker, a positive guy and a great addition to the community. Keep up the strong work Ryan and you will reach your goals.

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Workout:

Tabata hang squat clean 85 pounds
Bench press 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.

Rest as needed between Tabata effort and bench press