Tuesday, May 10, 2016

      CrossFit Is For Everyone



     By its very definition CrossFit is meant to be broad general and inclusive. However, there is a very good chance that if you have seen or heard of CrossFit it then you are intimidated by it. Reebok commercials and YouTube videos feature ultra fit 20-somethings sprinting, throwing weight around and jumping. Visit your local affiliate and you are likely to find muscled, shirtless members writhing around on the ground after a grueling workout. No wonder you think the local globo gym is more appealing.

     Regardless of your background – whether you are an experienced weightlifter, runner, gymnast, or yoga enthusiast – CrossFit can be, and is for everyone. Make no mistake about it, even if you only spend one or two days per week training in a CrossFit box you can certainly stand to improve your skills and conditioning and this will make you even more proficient in your chosen fitness regimen.

     If you come into CrossFit from a weight training background you will immediately have a valuable set of skills to draw upon. Almost all CrossFit workouts draw on a strength element. Knowing how to bench press, squat, dead lift and power clean will allow you to pick up other CrossFit skills much faster. The conditioning elements are where you will be challenged. Moving heavy weights at a high heart rate may initially be disconcerting, but be patient and look to get more comfortable over time.

     Runners also have an advantage when starting a CrossFit routine. Many workouts have a running component between 400 and 5,000 meters. Being able to run faster and with good form when tired is a huge advantage. As an endurance athlete you will also have the mental toughness to persevere through the long brutal workouts. Lack of experience with weight training will likely be the limiting factor here. A potentially weaker core and lack of motor skills will mean you have to spend more time learning to perform weight lifting skills safely and efficiently.

     Gymnasts usually possess an awareness of body movement that makes their learning curve much shorter. Having already developed tremendous flexibility, endurance and stamina gymnasts are often lacking in strength training. However, gymnasts have an almost innate awareness of ideal body positions for maximal force production. This is essential for heavy lifting and power movements and will allow an individual to get stronger faster than the typical athlete.

     CrossFit is about strength expressed through efficient movement. Efficient movement in turn hinges on flexibility and mobility, two skills yoga enthusiasts are masters at. Where a yogi might stumble is with the speed element. Most CrossFit workouts are done for time which is the antithesis of a slow moving yoga workout.

     In the end there is something for everyone. A weight lifter will achieve a more balanced and developed athleticism. A runner will improve mechanics and become a faster runner. A gymnast will get stronger and improve their existing skill set. A yogi will enjoy the symmetry of mental focus and philosophical bliss associated both with meditation as well as high intensity workouts.

Thursday, May 5, 2016

FIFTY SEVENTH BRO SESSION



  • Ruck Run 3 Miles (40/20)
  • Row 5K
  • Ruck Run 3 miles (40/20)
  • 200x Burpees

WOD DETAILS: THIS WOD CAN BE DONE AT ANY CLASS TIME OVER THE WEEKEND. YOU CAN BRING YOUR OWN BACKPACK OR WEAR A WEIGHTED VEST FOR THE RUCK PORTION.

Wednesday, May 4, 2016

ASSURING SUCCESS IN CROSSFIT



Success in CrossFit is analogous to success in life. If you want to get better at either one you have to strive each day to improve, push yourself and make positive changes. Becoming stagnant or complacent is a sure fire recipe for failure. However, it is equally important to reflect on where you have been, what you have accomplished and where you want to go. Here are a few things that will help you make each day your very best.

1.) Keep a log. In CrossFit we always suggest that you keep accurate records. Record your times, loads, recovery activities, and general observations. This will quantify what you are doing and constantly provide real time feedback on your results and progress. This also applies to life. Keep a journal to record your personal and professional goals. Establish key benchmarks with dead lines and record regularly what progress you are making toward these goals. Think of CrossFit and life like you would a small business. Develop your business plan and then hold yourself accountable for your progress.

2.) Active recovery is essential. Take fish oil, sleep 7-8 hours in a given 24 hours, drink at least a half an ounce of water per pound of body weight, do basic joint mobility exercises and be mindful. Mindfulness is much like meditation. Close out the noise and let your mind rest. Give your body the things it needs to grow, repair, change and improve. Doing these things will help your personal and professional life. Keep your body healthy and your life will follow.

3.) Learn constantly. Always read and watch any and all videos that you can get your hands on. Make sure, of course, they come from reputable sources. Just because something appears on the internet does not mean it is legitimate. Also, visit your local book store or download a few books on your iPad or Kindle. There are some phenomenal self- help books and resources out there for professional development and personal well being.

4.) Seek out informed professionals. Someone always knows more than you, and there is no such thing as an expert. If anyone ever claims to be one then they have just suggested that they are not open to learning themselves. Move on to the next informed resource and always double check the facts. Hire a trainer for some additional one-on-one instruction with your exercise. A life coach or business coach can also be an invaluable tool, but always try and get a referral as the better coaches often only work through referrals. This will help you avoid the scammers.

5.) Put 10 minutes in each and every day. Put 10 minutes into improving your fitness, put 10 minutes into improving your mobility and put 10 minutes into being a better you. Thirty minutes a day is all it takes, but consistency is the key. Try it for one week and you will definitely see the improvement. If you say you do not have 30 minutes per day, then you are either over-scheduled or just making excuses. Manage your time better.

6.) Set the benchmark as high as you can. Measure your progress against the best in the field. Your potential is likely higher than you give yourself credit for. If you set the benchmark too low you will find a great deal of success but you will never have to challenge yourself. Likewise if you set the benchmark much higher you might not always be successful but you will always be working much harder than the average person.

7.) Do not shy away from adversity. The greatest test you can put yourself through is facing your fears. This is where people really learn the most about themselves. Whether it is a workout that scares you or finding the courage to switch careers, you will come out the other side a better and likely more mature person.

8.) Own your weaknesses. Humility is a greater character trait than is pride. Face your limitations head on and turn your weaknesses into strengths. This in turn will make everything stronger.

9.) Publicize what you are doing and what your goals are. If others know what you are up to they will not only provide another layer of accountability but they will also show support and provide additional strength for your success.

10.) 3-2-1 Get After It!!

Thursday, April 28, 2016

FIFTY SIXTH BRO SESSION



For time: 
  • 12 Squat Clean 185/135 
  • 9 Thrusters 185/135 
  • 6 Clean & Jerks 185/135


7 Rounds for time of: 
  • 250m Row 
  • 5 Handstand Push-ups, strict


3 Rounds for time of:
  • 400m run 
  • 8 Deadlifts 275/185 
  • 12 Bar Facing Burpees

*Rest 5 minutes between workouts


WOD DATE AND TIME: SUNDAY 5/1 @ 1PM


Thursday, April 21, 2016

FIFTY FIFTH BRO SESSION





Partner WOD:

  • Partner #1: Run 200m
  • Partner #2: Row as many calories as possible 
  • Continue repeating until 500 calories have been rowed
*If you do not have a partner row as many calories per minute as possible until 250 calories have been rowed.


WOD DATE AND TIME: TO BE COMPLETED ON YOUR OWN DURING CLASSES OVER THE WEEKEND

Tuesday, April 12, 2016

FIFTY FOURTH BRO SESSION ANNOUNCEMENT




As a 2 person team complete the following:

  • Run 1 mile
  • 50x Dead Lift (225/155)
  • 100x Box Jump (24/20)
  • 50X Power Clean (155/105)
  • 100X Slam Ball (30/20)
  • 50x Overhead Squat (115 / 75)
  • 100x Burpees
  • 50x Sand Bag Get Ups (60#/40#)
  • Run 1 mile

*This is a partner workout. The mile is run as a team and then the reps are divided up however you choose. If you do not have a partner you can do half the reps or push through all the reps on your own.

WOD DATE AND TIME: SUNDAY APRIL 17th @ 12 NOON

Thursday, April 7, 2016

FIFTY THIRD BRO SESSION ANNOUNCEMENT






C2B Fran
  • 21-15-9
    • Thrusters (95#/65#)
    • C2B Pull-ups (do them jumping or banded if need be)
Immediately into... 
  • 1 Mile Run TT (record time)

Immediately into...
  • 5 Rounds
    • 5 Deadlifts (275#/185#)
    • 10 Burpees
Immediately into...
  • 30 Squat Clean and Jerks (155#/105#) 

WOD DATE AND TIME: THIS WEEK'S BRO SESSION CAN BE DONE AT ANY CLASS TIME ON SUNDAY MORNING.