Tuesday, June 30, 2009
This post-it note video reminds me of CrossFit. "Amazing to watch, but way harder to do than it looks."
5 Hang Power Cleans (m-95lbs/f-65lbs)
7 Thrusters (m-95lbs/f-65lbs)
10 Sumo Deadlift High Pulls (m-95lbs/f-65lbs)
As many rounds as possible (AMRAP) in 20 minutes
Monday, June 29, 2009
This is a great benchmark workout since it involves a variety of body movements that are familiar to most. Almost anyone reading this WOD understands exactly what they are suppose to do. However understanding and completing are not always the same. We last did "Brutal Baseline" on April 3rd, 2009. Have you improved since then? Significantly? Post thoughts or testimonials to comments.
Sunday, June 28, 2009
Saturday, June 27, 2009
It was kind of fun to watch athlete's with great capacity get frustrated by a little thing called accuracy. There are not too many sports I can think of where accuracy doesn't play a critical role. If you think of one post it in comments.
Get a hit - by throwing a ball into a bucket from 10 feet
1st Base = 10 Push-Ups
2nd Base= 10 Squats
3rd Base = 10 Burpees
Home Plate = 10 X
Athletes got to pick the X exercises
X = Double-Under Jump Rope, Pull-ups, Wipers, Tire Jumps, Sit-Ups, Overhead Squats
One point is earned every time you complete home plate.
As many points in 20 minutes.
Friday, June 26, 2009
Thursday, June 25, 2009
35 Wall Ball
Wednesday, June 24, 2009
The deadlift is a seemingly easy lift. Take the bar from the ground to a standing position. But a strong deadlift with great form takes time to master. Adjustments were made to help Maria after a workout. Her hips and shoulders were not rising together during the initial pull, her legs drove first, then she stood up. This put her spine in a horizontal position thus performing a "stiff-leg deadlift". This is a one-time correction that should hold with practice. Kevin's deadlift was a flexibility issue and took a few months to work on. He has a much stronger position in his lower back and I am proud of his improvements. To be a little technical for teaching purposes, I would slant his gaze a little lower to reduce the angle in the neck, but that could be fixed with one comment. Photos and video make for great coaching aids don't you think.
Tuesday, June 23, 2009
A husband, a father, a grandpa too,
This is the legacy we have from you.
You taught us love and how to fight,
You gave us strength, you gave us might.
A stronger person would be hard to find,
And in your heart, you were always kind.
You fought for us all in one way or another,
Not just as a husband not just as a father.
For all of us you gave your best,
Now the time has come for you to rest.
So go in peace, you've earned your sleep,
Your love in our hearts, we'll eternally keep.
This past Father’s Day, we honored my late grandfather, Giichi "Gabby" Umeda, better known to our family as “gramps”. In his 85 wonderful years of life, Gramps built special bonds with his family and friends, not always through words, but through his caring and generous actions. He always saw the best in everyone, especially his grandchildren. No matter how many times we screwed up, he always believed we could and would do better. His unconditional love cannot be replaced and I will miss him every day he is not with us. But, I will also carry his work ethic, determination and athleticism with me in everything I do.
On a similar note, family is the most important thing to me and will always always come first. That being said, in light of my recent loss, I have decided to withdraw from the 2009 CrossFit Games, so that I can be with my family to honor my grandfather on July 11th. Although I do regret not being able to compete this summer and showcase all my hard work, I know in my heart I am making the right decision. I want to thank everyone for their love and support during this difficult time. And, to all those who have supported me in qualifying for the games, thank you and I will see you guys next year! :)
The 11:00am class both during and post workout. Today's workout was a leg crusher. Trying to jump a tire after doing jump squats is quite challenging. Your legs feel like they are made of rubber. Rubber scented with lactic acid that is.
Monday, June 22, 2009
Saturday, June 20, 2009
"At some point in your life you just have to shut up and do it. Stop talking about it, dreaming about it, planning for it. Get off your ass and do it" - =)
Not to worry... we will never do the top video in our workouts. Although, not as cool, the second video is a little closer to our tuck jumps, but we never look quite as bored as that guy.
"That Evil Rower"
Concept 2 Rower (calories)
Kettlebell Sumo-Deadlift High Pull (m-53lbs/f-35lbs)
Dumbbell Thrusters (m-35lbs/f-20lbs)
45 seconds at each element
Friday, June 19, 2009
New members or guest are always fearful when they see pull-ups written on our whiteboard. Only a small percentage of our members can do a full pull-up. Don't worry we have many scaled versions of the pull-up.
1) Ring Rows
2) Jumping Pull-ups
3) Elastic Band Pull-ups
"Tabata Something Else"
As many reps as possible in 20 seconds then 10 seconds rest
complete all 8 rounds of one element before moving on to next element
Total score - every rep counts
Thursday, June 18, 2009
Wednesday, June 17, 2009
Maria requested a total annihilation for her birthday WOD. But we all know Maria is completely crazy. So what is a sufficient birthday beating for Maria may not be appropriate programming for the room. I remember Maria telling me a story about their trip to Thailand and their desire to eat spicy foods. She told the waitress, "if we are not sweating during the meal, we are not paying". The waitress made sure they got what they asked for. I also made sure Maria got what she asked for. The Workout of the day was 3 rounds. Maria's version was 7 rounds. Some members chose to do 5 rounds. Their way of telling Maria, "Happy Birthday"!!!
6 Power Cleans (m-115lbs/f-75lbs)
17 Kettlebell Swings (m-44lbs/f-26lbs)
Tuesday, June 16, 2009
"You can always become better" - Tiger Woods
Practicing good rowing technique is important to maximizing energy output and minimizing inefficient movement. There are two parts to the rowing stroke, the drive and the recovery, but the movements are blended together to make the stroke smooth and continuous. There should be no stopping at any point in the stroke. However, when learning proper stroke technique, a momentary pause can be helpful after FINISHING the DRIVE just before the RECOVERY to ensure a complete PULL.
"Run 1 Mile Row"
Approximately 5 minutes rest between each event
Record individual finish times for each event
Monday, June 15, 2009
Pictured above is my long-time client and friend Beryl. I have convinced her to give up her "traditional" gym workout and give CrossFit a 30 day trial. Her initial workout was "Drop 10" (See June 5th post) which she completed in 15:23. Great time! Beryl's comment before we started her first CrossFit workout, "You are not going to ask me to do anything you wouldn't ask your mother to do are you? Because her and I are about the same age you know." To which I responded with a smile.
"Birth of the Clean-Ball"
20 Clean-Ball (Medicine ball clean into a wall ball throw and full squat catch then reset)
Saturday, June 13, 2009
Today I let Elisha (bottom right corner) choose the length of today's workout. The choices were:
a) 4 rounds
b) 5 rounds
c) As many rounds as possible in 20 minutes
Elisha chose... c) As many rounds as possible in 20 minutes. Most athletes finished between four and five rounds. We often joke that we are randomly making up workouts for the pure joy of watching people suffer. (Muuhaaa). Although we will neither confirm or deny the accusation, the truth is their is a method to the madness. The genius method to fitness programming are a carefully guarded secret held by Tibetan Monks. Oh wait...that's a beer recipe...never mind.
10 Overhead Squats
20 Toes to Wall
10 Tuck Jumps
As many rounds as possible in 20 minutes
Friday, June 12, 2009
20 Shoulder Press (m-45lbs/f-31lbs)
20 Double-Under Jump Rope (100 singles)
Thursday, June 11, 2009
Terri and Sharnell hitting the pull-ups. We have seen many of our members progress in their pull-up strength. Ring rows -to- jumping pull-ups -to- black band (elastic assistance) -to- green band (less elastic assistance) -to-blue band (hardly any assistance) to full pull-ups.
As many rounds as possible in 20 minutes
Wednesday, June 10, 2009
Tuesday, June 9, 2009
Monday, June 8, 2009
Yellow picture shows bar placement just prior to explosive extension, all others showing full extension. Notice the arms remain straight at the top of full extension. The next pull, will be pulling the lifter under the bar.
The body’s angles and positioning will vary significantly by body type for the first pull. But, by the end of the first pull and into the transition, almost all successful cleans and snatches look the same. The key, though, is to focus on positioning the bar properly (first pull) and jumping aggressively (second pull). The transition will take care of itself.
The jump in weightlifting is only high enough to slip a credit card under their shoes. Upward momentum must be created on the barbell, but any excess height delays getting under bar and leads to miss lifts." - CrossFit Journal - CrossFit Olympic Lifting Certification on May 24, 2008 with Mike Burgener
Saturday, June 6, 2009
If you thought "Fight Gone Bad" was the worst CrossFit WOD ever, welcome to "Championship Fight Gone Bad". Two extra rounds of CrossFit Bliss. We had a full class at 9am but only three brave souls (women of course) for the championship version at 10am. Coach Kimo jumped into the mix just because.
"Fight Gone Bad" 9am
Max reps for 1 minute at each element
Concept 2 Rower
Wall Ball (m-20lbs/f-12lbs) 10'
Sumo Deadlift High Pull (m-75lbs/50lbs)
Tire Jump 20"
1 minute rest between each round
"Championship Fight Gone Bad" 10am
Friday, June 5, 2009
Today we did one of my favorite "travel" workouts. It requires no equipment and can be done in a 4' x 6' space. So if you find yourself on the road in a hotel room with nothing to do "Drop 10" is for you. It also has the greatest variance for completion times. Under seven minutes to upwards of 20+ minutes. Post your "Drop 10" time to comments.
Drop 10 reps every round from each element. (5th round is 10 squats)
Thursday, June 4, 2009
"Fear of the deadlift abounds, but like fear of the squat, it is groundless. No exercise or regimen will protect the back from the potential injuries of sport and life or the certain ravages of time like the deadlift." - CrossFit Training Manual
See May 11th post on "Coaching the Deadlift" for additional pointers on set-up and execution.
15 Deadlifts (m-250lbs/f-165lbs)
Wednesday, June 3, 2009
Last night the 6:30 class was "Hangin' In There". Gay and Marylea represent the two extremes of emotion. Tired but super happy that it is over.
21 Push Jerks (m-95lbs/f-65lbs)
21 Kettlebell Swings (m-53lbs/f-35lbs)
21 Knees to Elbows
15 Push Jerks
15 Kettlebell Swings
15 Knees to Elbows
9 Push Jerks
9 Kettlebell Swings
9 Knees to Elbows
Tuesday, June 2, 2009
"Hang in There"
(SEE February 19, 2009)
6 rounds for time, of:
10 DB (40/25#s) Cleans (Hang Squat Clean)
20 Double-Unders (x5 for Single-Unders)
Monday, June 1, 2009
3 rounds for time, of:
400 M Run