Archive for September, 2009

Rest Day

or

“Mary”

AMRAP in 20 minutes:

5 Handstand push-ups

10 1-legged squats (pistols)

15 Pull-ups

“Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person.”

Albert Einstein

Team WOD.

Why CrossFit?

Intensity:

Intensity is all about hard and fast. How hard and how fast depends on your fitness level. All workouts are scaled to your level of intensity. Intensity is where the results are! Guaranteed! (CrossFit Generation)

TODAY’S WOD

Karen

150 Wall Ball Shots (9kg)

Scale medicine ball weight as required.

CrossFit heirarchy pyramid.

Why CrossFit?

Functional Movements:

Functional movements are universal motor patterns that mimic human movement in every day life. Functional movements are squats, deadlifts, pushes, pulls, lunges, rotational movements. They are not single-joint movements but rather multi-joint movements. They are safe, develop very powerful and useful core strength, provide tremendous neuro-endocrine response, and are the best cardio and best rehab training you can do. Functional movements move from core to extremity and can tolerate high loads and move them long distances in a short amount of time.  Functional training provides the body with a stimulus that is unmatched. These movements will improve the quality of life of everyone who performs them and will teach people how to move their bodies more efficiently and effectively in all life’s endeavors.  From elite athletes looking to improve their performance in a particular sport to a grandmother seeking to gain strength to pick up her grandkids from the floor to over her head, functional training is the answer to improving the overall health and well being of everyone, no matter what level of fitness. (CrossFit Generation)

TODAY’S WOD

For time:
Run 800 meters
Shoulder press, 21 reps
Run 800 meters
Push press, 21 reps
Run 800 meters
Push Jerk, 21 reps

Use the same barbell and weight for the three exercises.

Another reason to CrossFit.

Why CrossFit?

Constantly Varied:

Variety is the spice of life and of fitness. The more variety and creativity that are placed into the workouts, the more your body will develop and grow stronger. Variety in exercises, sets, reps, weight, rounds, etc. is the key to developing every component of physical fitness. (CrossFit Generation)

TODAY’S WOD

Hang Power Clean

7 sets of 1.

Find your 1 rep max or beat it!

Dave D post WOD

Rest Day

or

Handstand practice.

“Personal leadership is the process of keeping your vision and values before you and aligning your life to be congruent with them.”

Stephen Covey

Rest! Post WOD.

Why do you train?

Think about it. What makes you come back to the gym? What’s the value to your life? Do you enjoy it? Do you have health reasons to keep fit?

Everybody should train we all know that and the more you’re exposed to CrossFit the more you see the benefits. Is seeing results enough to you? Like everything in our life we need to find the value in it. I’m not talking about the inherent value in these things (we all understand the importance of fitness training) but the value to you and more importantly how these things serve your values.

We all have different values, everybody has priorities in their lives and these change as our lives progress. The important thing is we recognise these values. Why? Because if we don’t have, or don’t understand, the value of our actions or how they further our values we’re just going through the motions. This goes for everything. Why do you work? Is it out of love for your work, is it out of pure necessity, is it for money and things that it can provide for you and your family. If you don’t know what your values are then you should sit down and have a think about them just like in CrossFit if we aim for nothing that’s what we’ll hit. Knowing what you value and is important to you is the first step in finding happiness and satisfaction.

If we don’t understand the value behind our actions then we either force ourselves to do them or we quit. Actions without purpose or value become pointless. So find value in everything you do, even CrossFit. If you’re actions aren’t serving your higher values you need to change your actions or change your values otherwise you’re compromising yourself and your happiness. If you want to get that new PR you’ve been aiming for make the time to do some extra training on that skill/or lift and get it! Otherwise 6 months down the track when you realize you haven’t hit it you’ll wonder what it’s all been for.

Everyone wants a muscle up or handstand push up. Now, who practices everyday or most days?  We envy those guys and girls we see doing them and wish we could do it. Sometimes we chalk it up to their genetics and something inherent in them which we think we may lack, at the end of the day the people with the skills and strength we envy trained to get it. They put in the effort they saw the value in those skills and movements they wanted and brought their actions in line with their values. They lived their values. Did they get a sense of satisfaction seeing their goals and hard work come to fruition? You bet they did. Nothing beats living your values and meeting your own expectations of yourself. There’s something to be proud of in keeping a promise to yourself.

So if you know about CrossFit and you practice it it’s safe to assume you value the things fitness and CrossFit provide: strength, coordination, power, social interaction, competition and so on. So are you doing enough to make yourself happy or are you going through the motions. Could you squeeze in that extra WOD or skill practice this week instead of convincing yourself you don’t have the time or energy. Live your values it’s the only way to true happiness and you value fitness or you wouldn’t be reading this.

Now check out the WOD and get cracking on your road to satisfaction and happiness, live your values!

TODAY’S WOD

For time:
Row 1000 meters
Thruster, 21 reps
21 Pull-ups
Row 750 meters
Thruster, 15 reps
15 Pull-ups
Row 500 meters
Thruster, 9 reps
9 Pull-ups

Ring dips, CrossFit Rockwall.

5 rounds for time of:

10 Knees to Elbows

9 Ring Dips

500m Row

If you can’t do Knees to Elbows do 30 situps and if you can’t do Ring Dips do 27 dips each round.

500m row

 

CrossFit good for guitar hero too.

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters