Fitness Beyond The Box

July 9, 2008

We continue to keep our eye on the prize - Mt Whitney in September.

Give yourself a goal to keep you inspired! What are you training for?

WOD:

As many rounds in 20 minutes of:

5 pull-ups
10 push-ups
15 squats

'Wildcat' warming up.

CrossFit is a core strength and conditioning program that consists of constantly varied, functional movements executed at high intensity.

Core = midline, abs and back. The muscles that support your spine, and the muscles from which speed and power originate. These are the muscles that allow us to remain upright, support weight, jump powerfully (and high), run fast, throw hard.

Constantly varied = always changing, every day is different.

Functional movements = movements that we use in our lives every day to pick things up off the floor, sit down, stand up, put things overhead, throw, jump, balance.

High intensity = FAST. Increased work in less time.

Experiencing it is worth 1000 words. Come try it and then YOU can explain it!
WOD:

Run 800 meters (1/2 mile) uphill for time

Game Day

WOD A:
For time:
21, 15, 9
DB Thrusters
Pull-ups


WOD B:
5 rounds for time of:
5 Deadlift
10 Burpees

CrossFit Games 2008

Check out the CrossFit Games, 2008 here.

Independence Day

Happy Independence Day!

Here's a workout you can do -- wherever you are!

WOD:

400 steps walking lunges for time .wmv  .mov

Strength

It's helpful to know how to lift and carry things properly. While what this girl is carrying isn't heavy, it's always best to have a strong mid-section (abdominal muscles and back muscles) when carrying weight.

Abdominal and back muscles support the bones of your spine, which holds the spinal cord within it - a very important nerve system that transmits signals from your brain to the rest of your body.

Think about it: Other than muscles, the spine is the ONLY thing that holds the upper half of your body to your lower half. 

Some might argue that weightlifting is dangerous - you can get hurt! Yeah - and if you don't weightlift, you might get hurt because you develop back and disc problems, chronic back pain, chronic knee pain, osteoporosis, and debilitating weakness -- just to name a few.

It's up to you. Learn to lift correctly and you'll:
Look good, feel good, be strong.

Tabata Potpourri

EVERYONE is demonstrating great progress in the overhead squat!  Wow!

Here, Melissa's knees are behind her toes. That's because she's initiated the squat (correctly) by sending her hips and her behind backwards. This is correct form. If you're having difficulty with the OHS, it is likely that you're bending your knees first - which sends the knees forward instead of the hips back.  Melissa is also lifting her chest UP, which requires the back muscles to contract and assist in supporting the weight overhead. In addition, the abdominal muscles assist supporting the weight by contracting, too. She's pushing the bar to the sky with locked out elbows, activating her shoulders, as well. As her squat matures, she'll be able to bring her torso more upright. Really nice job, Melissa.

WOD:

Tabata* Potpourri - Carry a set of dumb bells with you for this traveling workout adventure!

200 meter DB run*
Tabata** DB Thrusters
200 meter DB run
Tabata DB Clean
200 meter DB run
Tabata DB man-makers
200 meter DB run
Tabata situps (feet anchored with DBs)
200 meter DB run
Tabata DB swing
200 meter DB run

Intensity! Push yourself hard on the work intervals - you should go as fast as you can go, getting as much 'work' done during the 20 seconds of work as possible.

*when running with weight, be sure to lift your chest and engage your abdominal muscles and back muscles so that you have a 'tight' core -- to help you support that extra weight you're carrying.
** Tabata intervals: 20 seconds of the prescribed exercise, followed by 10 seconds of rest. Repeat this for 8 rounds for a total of 4 minutes.

Montana?

40 days till the Montana Adventure (last chance to come with us -- there's room for a few more adventurers!)

66 days till Mt. Whitney Hike - sold out!

101 days till Canyoneering in Utah - still room!

"I was checking out some CrossFit pages online, and ran into yours.  I just wanted to say that I hope whomever goes on the Montana Trip later in August has alot of fun.  I was born and raised in Montana and I love going back there whenever I can.  I wish I could go along with you guys."  - CrossFitter Ryan R.

View from the Yellowstone River, Montana... CrossFit WOD still to come!

What are YOU training for?

Perspective on Challenge

Think you've got barriers to training?

"Iraqis love sports. Anyone who doubts it should consider the rat-a-tat of automatic weapons fired after every Iraqi soccer victory. Yet after five years of war, Iraq's chances of fielding a competetive Olympic team are vanishingly small.

Playing fields, pools, and gyms are in disrepair. Athletes are targets for assassination.  Only one, a weightlifter, qualified for the Beijing Olympics, the seconds Summer Games since the American invasion in 2003." read the full article here.

WOD:

5 Rounds for time of:

3 Hang Power Cleans  .wmv  .mov

3 Push Jerk or Split Jerk .wmv  .mov

3 Overhead Squats  .wmv  .mov 

Walking lunges 50 steps

 

Achievements

There have been a lot of achievements this week alone!

Here are a few:
Amy - Deadlift 157 lbs
Elle - 8 pull-ups; ring dips

Melissa - Deadlift 173 lbs

A special mention goes to Chris for an amazing display of tackling the deadlift with gusto and real dedication - Chris has been willing to suck it up and work on form for a long time, till he could really get it - and this Deadlift PR of 245 lbs represents that dedication and true grit in this lift. There's more to come, Chris - now that you know how to do the lift correctly, those numbers are going to go up!

And because Chris loves slam ball so much, he approaches the slam ball with a fierceness to be respected. He recently had the idea (an epiphany, really) to make this his motto:

'Approach every exercise like slam-ball.'    And it's working like magic!