Friday, October 31, 2008
"Spooks"
by Sandra Liatsos
There's a goblin at my window,
A monster by my door.
The pumpkin at my table
Keeps on smiling more and more.
There's a ghost who haunts my bedroom,
A witch whose face is green.
They used to be my family,
Till they dressed for Halloween.
There's a goblin at my window,
A monster by my door.
The pumpkin at my table
Keeps on smiling more and more.
There's a ghost who haunts my bedroom,
A witch whose face is green.
They used to be my family,
Till they dressed for Halloween.
Top: The morning class gets their Halloween workout in!Bottom: Is it a bird? Is it a plane? No.. its Optimus Prime doing ring dips.
Today's Workout:
"Running with 0.5 Angie"
For time:
650 M Run
50 Pull-Ups
50 Push-Ups
50 Sit-Ups
50 Air Squats
650 M Run
Post time to comments.
HAPPY HALLOWEEN!
If you're up for it, come dressed for Today's WOD in your Halloween costume!
See you guys soon! Get your CrossFit on!
Above: Pumpkins by: CrossFit Fredericton, Hudson Valley CrossFit, Adam Kayce, Alanna Trotter and Kim Carris, and Mark Messina
Thursday, October 30, 2008
"Destiny is not a matter of chance, it is a matter of choice; it is not a thing to be waited for, it is a thing to be achieved."
-William Jennings Bryan
Above: The girls getting their CrossFit on by doing today's WOD "Kelly"!
What is fitness? How do you define fitness? How do you measure fitness? According to an online dictionary, fitness is defined by one word: health. Historically, fitness has been a very subjective term. Well CrossFit hopes to change that by moving fitness into the objective realm. The definition of fitness, according to CrossFit, is your work capacity across broad time and modal domains. In CrossFit there are 10 general physical skills (physiological adaptations) that make our fitness list: cardiorespitory endurance, stamina, strength, flexibility, power, speed, coordination, accuracy, agility, and balance. Excessive capacity in anyone of these 10 skills, hinders/hurts the rest. You want a nice balance. Thus, CrossFit's commitment is to INCREASE your work capacity across broad time and modal domains. In other words, CrossFit is committed to increasing your real world capacity. How? Through constantly varied functional movements executed at high intensity. That's the difference.
Ask yourself this: How many times have you found yourself doing the motion of a "pec-deck" in the real world? My answer: Not too many times, actually, not at all. Next question: How many times in life, have you found yourself having to deadlift and then thrust a heavy object (and I'm not talking about a dumbbell) from the ground to overhead? My answer: Almost everyday, or at least every time I buy a case of bottled water. Last question: How many times have you hurt your back, hurt your shoulder, or gasped for air doing something as easy as taking a couple of cases of water up a flight of stairs? A flight of stairs, that is actually a great measurement of fitness. How do you measure FITNESS?
"Get your CrossFit on!"
Elyse
Today's Workout:
"Kelly"
5 rounds for time, of:
Circle Run
30 Tire Jumps
30 Wall Ball Shots
Post time to comments.
Wednesday, October 29, 2008
"Become so wrapped up in something that you forget to be afraid."
-Lady Bird Johnson
-Lady Bird Johnson
Top: Elyse doing a Push Press during "Fight Gone Bad" for a PR score of 388.Bottom: Elyse at the bottom of a 250 lbs. Back Squat. To achieve the "elite" category as defined by the Weightlifting Performance Standard Table, someone of Elyse's weight would Back Squat 199 lbs. According to the table, less than 1% of the weight training population will attain this "elite" level. And yes, she did complete this back squat unaided.
Many virtues go into being a great coach. It is our obligation to bring out the best in all of our athletes. Helping our members achieve a level of fitness that surpasses their expectations and keeping them safe at the same time is a constant goal.
To sympathize with someone's struggle is to TRY and understand how they must be feeling, to empathize is to KNOW, FIRST HAND, the struggle. We fight our own battles daily to have sufficient empathy. Our encouragement stems from understanding what it takes to conquer a workout to the best of one's ability. Whether it's 10 lbs or 500 lbs, challenge yourself daily and don't take the easy way out. The harder the battle, the sweeter the victory. Here's to victory!
To sympathize with someone's struggle is to TRY and understand how they must be feeling, to empathize is to KNOW, FIRST HAND, the struggle. We fight our own battles daily to have sufficient empathy. Our encouragement stems from understanding what it takes to conquer a workout to the best of one's ability. Whether it's 10 lbs or 500 lbs, challenge yourself daily and don't take the easy way out. The harder the battle, the sweeter the victory. Here's to victory!
Today's Workout:
"Hyper-Squad"
10 rounds:
Jumping Pull-Ups, 30 seconds
Deadlift, 30 seconds
Jumping Pull-Ups, 30 seconds
Rest, 60 seconds
**Score is the Deadlift reps. No score for Jumping Pull-Ups, but for every second you rest during Jumping Pull-Ups, you subtract a rep from your Deadlift score. In other words, NO RESTING during Jumping Pull-Ups! Rest is permitted during the Deadlift interval.
Post score to comments.
Tuesday, October 28, 2008
"The harder you work, the harder it is to surrender."
-Vincent Lombardi
Above: Kris (back) and Chris (front) break in our new Pull-Up assist bands! These bands will help you develop the strength to do Pull-Ups on your own!
Today's Workout:
"Squash"
For time:
50-40-30-20-10
Thrusters
x 0.5 Pull-Ups
x 0.5 Push-Ups
**Pull-Ups and Push-Ups are paired, so you only do half the prescribed amount for each. For example, the first round would be: 50 Thrusters, 25 Pull-Ups, and 25 Push-Ups. The second round: 40 Thrusters, 20 Pull-Ups, and 20 Push-Ups. And, so on, so forth.
Post time to comments.
Monday, October 27, 2008
"Two roads diverged in a wood, and I... I took the one less traveled by, and that has made all the difference."
-Robert Frost
Above: Kahi (back left), Kris (back right), and Robyn (front right) working their way through today's WOD! Excellent job girls!
"Centurion"
For time:
50 Sit-Ups
50 Double Unders
50 Sit-Ups
50 Walking Lunges
50 Sit-Ups
50 Burpees
50 Sit-Ups
Post time to comments.
Saturday, October 25, 2008
Today, we held a special Saturday class for a member who just celebrated a birthday this past week! At her request, we did "Filthy 50". If you'd like to do a special workout (a workout you've wanted to do or just a workout you come up with) for your birthday, please let us know! Birthdays are always better when one of your presents is a CrossFit workout in your honor! Get your CrossFit on!
Today's Workout:
"Filthy 50"
For time:
50 Tire Jumps (20")
50 Jumping Pull-Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press
50 Good Mornings
50 Wall Ball
50 Burpees
50 Double-Unders
Post time to comments.
Friday, October 24, 2008
Today's Workout:
"Karen"
For time:
150 Wall Ball
Post time to comments.
Thursday, October 23, 2008
"Let us not be content to wait and see what will happen, but give us the determination to make the right things happen."
-Peter Marshall
"The Ramstein" from CrossFit Ramstein on Vimeo
Today's Workout:
"The Ramstein"
For time:
650 M Run
25 Pull-Ups
20 KB Swings
15 Overhead Squats
10 Burpees
1 Circle Run
10 Burpees
15 Overhead Squats
20 KB Swings
25 Pull-Ups
650 M Run
Post time to comments.
Wednesday, October 22, 2008
"In truth, people can generally make time for what they choose to do; it is not really the time but the will that is lacking."
-Sir John Lubbock
Above: Chris B and Patrick work on their Air Squat by doing a drill that increases the flexibility while keeping proper form in a squat. You can do this drill anywhere there is a wall. Start about a foot off the wall and try to work yourself closer and closer to the wall, keeping your arms up against the wall. The wall will prevent you from dropping your chest during a squat. The squat is a very very important exercise in CrossFit and having solid form on a squat is vital to getting the best results from a WOD! Do it!
In a normal Tabata workout your score is the round with the smallest number. However, in today's workout, "Tabata Something Else," your score is the total reps for all the rounds. This change means that you can do as many reps as you can during a given round, without having to worry about the rep not counting because you had a lower score during a previous round. Just a little change in the mindset of attacking the Tabata Drill.
Today's Workout:
"Tabata Something Else"
32 Consecutive Tabata Intervals
(20 seconds of WORK, 10 seconds of REST)
8 rounds each, of:
Pull-Ups
Push-Ups
Sit-Ups
Air Squats
Score total reps for all rounds.
Post score to comments.
Tuesday, October 21, 2008
"If you want to get somewhere you have to know where you want to go and how to get there. Then never, never, never give up."
-Norman Vincent Peale
Above: The twins showing off their form in the bottom of an Olympic Snatch!
Today's Workout:
“Misery-Go-Round”
4 rounds for max reps, of:
(1 minute each exercise, with a 1 minute break between rounds.)
Wall Ball
Rope Climb
Deadlift
Pull-Ups
Post score to comments.
"The deadlift keeps company with standing, running, jumping, and throwing for functionality but imparts quick and prominent athletic advantage like no other exercise."
-Coach Greg Glassman
Check out this video on the correct form of a DEADLIFT:
Monday, October 20, 2008
"More powerful than the will to win is the courage to begin."
-Unknown Author
Above: Can you find Elyse in the CrossFit Certification Camp picture?
Today's Workout:
"Elyse 2"
7 rounds for time, of:
10 Med Ball Squat Cleans (M-20lbs/W-14lbs)
10 Burpees
Today's WOD was the same WOD that Elyse did in her Level 1 CrossFit Certification Camp, taking place at CrossFit Marina in Huntington Beach, CA. Some of the coaches at her camp include, Greg and Malley Amundson, Tony Budding, Josh Everett, and Dave Castro. Elyse was the first female to finish this WOD at the Level 1 Cert Camp (only a few men were faster). She finished this WOD, in 9:42, using a 16lbs Med Ball for the Squat Cleans (instead of the prescribed 14lbs).
Post time to comments.
Saturday, October 18, 2008
"Let us not be content to wait and see what will happen, but give us the determination to make the right things happen."
-Peter Marshall
Today's Workout:
650 M Run for PR (personal record)
REST
“Tabata What’s That?”
Tabata: 20 seconds WORK, 10 seconds REST.
8 rounds of each:
Nasties
Push-Ups
Mountain Climbers
Stick Hops
*Score is the lowest number of reps during any of the 8 rounds.
**At the end, you will have 4 different scores. One for each element.
Post scores to comments.
REST
“Tabata What’s That?”
Tabata: 20 seconds WORK, 10 seconds REST.
8 rounds of each:
Nasties
Push-Ups
Mountain Climbers
Stick Hops
*Score is the lowest number of reps during any of the 8 rounds.
**At the end, you will have 4 different scores. One for each element.
Post scores to comments.
Friday, October 17, 2008
"Just go out there and do what you've got to do."
-Martina Navratilova
Today's Workout:
“Chelsea”
Complete 1 round each minute, on the minute, for up to 30 minutes, of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Post score to comments.
Thursday, October 16, 2008
"It's easier to go down a hill than up it but the view is much better at the top."
-Henry Ward Beecher
Above: Nancy and Dwayne, visiting CrossFit Santa Cruz Central members, who recently tied the knot, are visiting the islands for their Honeymoon. Today, they came in for their 2nd workout with CrossFit Hawaii! Today's WOD is named in honor of them! CrossFit on their Honeymoon... awesome!
Today's Workout:
“Ain’t No Honeymoon”
2 rounds for time, of:
650 M Run
10 Push-Ups
10 each arm, 1-Arm Thrusters
10 each leg, Overhead Lunges
20 KB Swings
Post time to comments.
Wednesday, October 15, 2008
"We were born to succeed, not to fail."
-Henry David Thoreau
Above: Today's benchmark WOD, is named after Annie Sakamoto, former CrossFitter/trainer at the original CrossFit HQ and present trainer at CrossFit Santa Cruz Central! She is totally my CrossFit Idol! Such a stud! Annie recently gave birth to her second son! Congrats to her and her family!
Today's Workout:
"Annie"
For time:
50-40-30-20-10
Double Unders (x4 for Single Unders)
Sit-Ups
Post time to comments.
Tuesday, October 14, 2008
"It's time to start living the life you've imagined."
-Henry James
Above: Get your Tabata Wall Ball on!
Today's Workout:
"Tabata No Way Out"
Tabata: 20 seconds WORK, 10 seconds REST for 8 rounds
8 rounds each, of:
1/4 BW DB Front Squats
Push-Ups
Wall Ball
Burpees
2 minute rest between elements.
*Score is the lowest number of reps during any of the 8 rounds for each element.
**At the end, you will have 4 scores--one for each element.
Post score to comments.
"Tabata No Way Out"
Tabata: 20 seconds WORK, 10 seconds REST for 8 rounds
8 rounds each, of:
1/4 BW DB Front Squats
Push-Ups
Wall Ball
Burpees
2 minute rest between elements.
*Score is the lowest number of reps during any of the 8 rounds for each element.
**At the end, you will have 4 scores--one for each element.
Post score to comments.
Monday, October 13, 2008
“The greatest failure is the failure to try.”
-William A. Ward
Above: Todd, showing perfect form on the top of his 95 lbs Thruster! Todd had the fastest prescribed "Fran" time, today, finishing in 8:01! Awesome job!
Above: We, Kimo and I, also did Fran for our WOD! We both ended up beating our previous Fran times from September! Watch above!
Today's Workout:
"Fran"
For time:
21-15-9
Thrusters (95/65lbs)
Pull-Ups
Post time to comments.
Saturday, October 11, 2008
"We are capable of greater things than we realize."
-Norman Vincent Peale
For time:
650 M Run
15 Tire Jump
15 Wall Ball
15 Ring Dips
15 Overhead Squats
Circle Run
15 Tire Jump
15 Wall Ball
15 Ring Dips
15 Overhead Squats
Circle Run
15 Tire Jump
15 Wall Ball
15 Ring Dips
15 Overhead Squats
650 M Run
Post time to comments.
Friday, October 10, 2008
"Press On"
Nothing in the world can take the place of perseverance.
Talent will not;
Nothing is more common than unsuccessful people with talent.
Genius will not;
Unrewarded genius is almost legendary;
Education will not;
The world is full of educated derelicts.
Perseverance and Determination alone are omnipotent.
-President Calvin Coolidge
Today's Workout:
"Sweat"
4 rounds:
15 SDLHP
15 Burpees
15 KB Swings
15 DB Thrusters
Post time to comments.
Thursday, October 9, 2008
"Dream as if you'll live forever. Live as if you'll die today."
-James Dean
Above: A video with an explanation by Coach Glassman, founder of CrossFit, about the importance of a movement called the Deadlift as well as a demonstration of the proper form of a deadlift. Take a look!
Today's Workout:
"Slam"
5 rounds:
45 seconds each for max reps:
Deadlift
Push Press
DB Squat
REST
Post score to comments.
Wednesday, October 8, 2008
"Nothing will ever be attempted if all possible objections must first be overcome."
-Samuel Johnson
Above: Amber shows a perfect starting position for the DB Hanging Squat Cleans!
Today's Workout:
"Blur"
For time:
80 Push-Ups
5 DB Hanging Squat Cleans
60 Push-Ups
10 DB Hanging Squat Cleans
40 Push-Ups
15 DB Hanging Squat Cleans
20 Push-Ups
20 DB Hanging Squat Cleans
Post time to comments.
Tuesday, October 7, 2008
"The only way of finding the limits of the possible is by going beyond them into the impossible."
-Arthur C. Clarke
Above: Today's WOD was nameless until Nancy and Pat saw the board and spoke their true feelings about the workout!
Today's Workout:
"So Evil... It Has No Name" -Nancy
"What Kind of Crazy Is This?" -Rudy
4 rounds for time, of:
50 Double Unders (or Tuck Jumps or 150 Single Unders)
40 KB Swings
30 Wall Ball
20 Overhead Single Arm Lunges
10 Push-Ups
Post time to comments.
4 rounds for time, of:
50 Double Unders (or Tuck Jumps or 150 Single Unders)
40 KB Swings
30 Wall Ball
20 Overhead Single Arm Lunges
10 Push-Ups
Post time to comments.
Monday, October 6, 2008
"Success is the sum of small efforts, repeated day in and day out."
-Robert Collier
Above: Jentry gets his toes to the wall in Today's Workout!
Today's Workout:
"Going Up!"
5 rounds for time, of:
Circle Run
10 SDLHP
10 Toes to Wall
**Each round, add 10 reps to the SDLHP and Toes to Wall. (2nd round: Circle Run, 20 SDLHP, and 20 Toes to Wall)
Post time to comments.
Saturday, October 4, 2008
"Character cannot be developed in ease and quiet. Only through experiences of trial and suffering can the soul be strengthened, vision cleared, ambition inspired and success achieved."
-Helen Keller
Above: What do you think about when you're in the middle of a WOD? What do you hear yourself saying? What motivates you to continue and finish?
Have you ever caught yourself drifting away during a WOD? What do you think about? What do you tell yourself? In the middle of "Fight Gone Bad", I caught myself staring at the outline of the dog on the 20" tire during the Tire Jumps station. The next thing I knew, I was thinking to myself, how great would it be to be a dog, dogs don't do tire jumps, dogs don't do crazy brutal workouts like "Fight Gone Bad"... These random thoughts were broken up when the pain in my quads took over and at that point all I could tell myself is, be strong, keep going, don't give up! Then the grunting and yelling stage comes, this is the point in the workout that my body is trying to tell the pain that I'm not giving up! At this point, I'm in that dark place. Yes, that dark place where pain is the enemy and tolerating its existence is only making me stronger. And, when its all said and done, when you are finished, when time is called, you return to your happy place, many times with a smile or grin because you've just survived another impossible CrossFit WOD. You took yourself to the edge, jumped off and came back, came back stronger and better.
Its a funny thing about life, if you think about any CrossFit WOD that you've done in the past, you might remember being in pain and you might remember hating that pain, but you don't physically feel that pain anymore. Its like Lance Armstrong said, "Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever." So, the next time you are in the middle of a WOD listen and trust that little or loud voice that keeps pushing you to the finish line. Endure that temporary moment of fatigue and pain, push through it and make yourself better.
Today's Workout:
"Fight Gone Bad" (as explained on crossfit.com)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Try to score max reps on each element for 3 rounds.
The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The weights given above are the prescribed by crossfit.com for men.
Post score to comments.
"Fight Gone Bad" (as explained on crossfit.com)
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Try to score max reps on each element for 3 rounds.
The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. The weights given above are the prescribed by crossfit.com for men.
Post score to comments.
Friday, October 3, 2008
"Destiny is not a matter of chance, it is a matter of choice; it is not a thing to be waited for, it is a thing to be achieved."
-William Jennings Bryan
Above: Arlene pulls her KB with high elbows! Awesome job!
Today's Workout:
3 rounds for time, of:
21 Sit-Ups
15 Sumo Deadlift High Pulls
9 Burpees
650 M Run
Post time to comments.
"Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of the goal-a commitment to excellence-that will enable you to attain the success you seek."
-Mario Andretti
Above: That kettle-bell doesn't look that intimidating when Kilimai holds it! But ask anyone who had to use that for their weighted squats and they'll tell you otherwise.
Today's Workout:
5 rounds for time, of:
20 Weighted Squats
20 Weighted Lunges
20 Push-Ups
20 Mountain Climbers
Post time to comments.
Wednesday, October 1, 2008
"Become so wrapped up in something that you forget to be afraid."
-Lady Bird Johnson
Above: Kahi showing off her single arm dumbbell snatch! Great form!
Today's Workout:
For time:
10 Wall Ball
10 Sit-Ups
10 KB Swings
10 DB Single Arm Snatches (or 5 on each arm)
2 rounds
650 M Run
10 Wall Ball
10 Sit-Ups
10 KB Swings
10 DB Single Arm Snatches (or 5 on each arm)
2 rounds
Post time to comments.
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