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Those hips are in charge today. Apply force, then explode with power.
Workout of the Day
7 Rounds for time:
5 Bodyweight Back Squats
20 Box Jumps
Scale as needed.
Nate does CrossFit!
QUOTE:"A self taught man usually has a poor teacher and a worse student." - Henny Youngman
What a way to end the week! The irony of a CrossFit WOD is thick. The harder you work, the more painful it can be. But the harder you work, the quicker the pain usually ends. Just another way CrossFit is functional in life.
Workout of the Day
Every minute on the minute:
Do 5 Burpees
Use the remainder of the minute to perform as many Box Jumps (24", 20") as possible until the next minute when you have to perform burpees again. Continue this until you've completed 100 total box jumps. Your score is the time it takes you to complete them.
Nichole and Julie 'elevating themselves upward'
QUOTE:"Decide that you want it more than you are afraid of it." - Bill Cosby
So many so-called "fitness professionals" contend that the job of the abdominal muscles are to bring the ribcage towards the pelvis. Although they can do this, this is not their primary responsibility. What good would it do us to pick anything up if our core was unstable? We would flop over like a wilting flower. By the same token, running, swimming, and just about any other activity would be difficult, at best. Midline stabilization is what the abs, and the core in general, were made to do. We get a lot of work on the rear portion specifically, every time we hold that lumbar curve for a squat or deadlift, or any of our other barbell exercises. Today we'll focus on the abs.
Workout of the Day
4 rounds for time:
50 Double Unders
30 Butterfly Abmat Sit Ups
15 Knees to Elbows
Sub tuck jumps for DU's and hit it hard.
Swingline!
QUOTE:"You must pay the price if you wish to secure the blessing." - Andrew Jackson
Calories in vs. calories out has always been the mantra for weight loss, but it's a LOT more complicated than that. Fitness Spotlight has a post that does a much better job of explaining these calorie differences than I could. It looks kind of "info-mercialish", and they do try to point you towards a book at the very end. However, we like how they address the hormone responses your body has towards food, and think they do a good, succinct, job of presenting it. They even address the topic of "intermittent fasting" towards the end, which we'll address on another day. Just check it out and discuss in comments or at the box. Click here to read it.
Workout of the Day
"Helen"
3 rounds for time:
Run 400m
21 Full Kettlebell Swings (55#, 35#)
12 Pull Ups
Scale if you must, or just do it and get on the board!
Cleanin' up at TCF.
QUOTE:"If you spend too much time thinking about a thing you'll never get it done." - Bruce Lee
I see many of you coming in workout after workout, after you've had a tough day, when it's hot, when your hands are torn up from pull-ups the day before, when you're sore. Still you keep coming. I've known all of you since you started, some of you before. I know that you couldn't have done that in the beginning. You would have taken an extra day off, or if you did come in, you would have "lightened the load" a little. But not only have you gotten in better shape physically, but you've toughened up mentally, as well. What used to be unthinkable for you to do before, is now normal operating procedure. This carries over into real life. When the pressure's high, when you want to quit, you know you can press on and finish what you started. Just as you've improved this much so far, today is a new day to begin your improvement all over again.
Workout of the Day
4 rounds for time:
50 Double Unders/Tuck Jumps
5 Rounds of "Cindy"
Think, Scale, Do!
Wall Ball Mayhem
QUOTE:"Common sense is not so common." - Voltaire
That's what we're always looking for once we start a WOD. You should know that the better your form and technique, the quicker it will be here. That's all. 3,2,1,...
Workout of the Day
4 rounds for time:
Run 400m
10 Burpees
25 Wall Ball Shots (20#, 14#)
Just Go!
Nichole pushing through another TCF workout.
QUOTE:"The way to develop self-confidence is to do the thing you fear and get a record of successful experiences behind you." - William Jennings Bryan
Many people have made CrossFit their sport. Imagine that. "What do you play?" "I CrossFit." This type of competition is one of the purest for several reasons. First, in order to be good at this sport, you have to improve yourself on so many different levels, and in so many different planes. This is one reason we "specialize in not specializing". Become just a better runner, and you still won't be that good. Become better at only a clean and jerk, and you still won't be dialed in. To be your best at CrossFit, you have a lot of self improvement to do.
Another reason is that CrossFit is one of the purest forms of competition because it's competition with yourself. Yea, we often compare ourselves to others to see where we are in our progress, but making ourselves better is what it's all about.
Although there may be more good reasons, the last one I'll mention here is that "CrossFitting" is good for those around you. Your attitude is better knowing what you're able to accomplish. You can throw your kids around (in a good way). You can help your elders up and down if need be, and you can get that yard work done a lot easier than you used to be able to, which may lead to more family time.
So go be better.
Workout of the Day (Last done on 01.27.09)
5 rounds for time:
1 TCF Suicide
15 Overhead Squats (95#, 65#)
15 Knees to Elbows
Hit it hard and fast.
Jessica slingin' the kettlebell.
QUOTE:"If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health." - Hippocrates
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