Thursday, February 27, 2014
"Crossfit Open" Workout 14.1
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
65-lb. power snatches, 15 reps
MASTERS WOMEN - includes Masters Women 55+
30 double-unders
45-lb. power snatches, 15 reps
Notes
This workout begins with the Athlete holding their jump rope with the barbell loaded to the appropriate weight. After 30 double-unders are completed the athlete will move to the barbell to perform power snatches. For the power snatch to count, the barbell will move from the ground (or below the knee if the barbell is unloaded) to the overhead position with the knees, hips and shoulders extended in one line. After the 15 reps, they will move back to the jump rope and begin the next round.
Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.
Equipment
• Jump rope
• Barbell
• Collars
• Plates to load to the appropriate weight for your division
Video Submission Standards
Prior to starting, film the plates and barbell to be used
so the loads can be seen clearly. All video submissions should be uncut
and unedited in order to accurately display the performance. A second
person with a stopwatch should be in the frame throughout the entire
workout. Shoot the video from the side so it is clear that the barbell
is locked out overhead and the rope is passing twice under the feet.
Saturday, February 22, 2014
"Practice and Achieve" WOD
Warmup
Run 800m
Walking Lunges
Walking Lunges
Man Makers
Skill
Double Under Development
WOD
2 Rounds; SLOWLY
20 Back Extensions
15 Hip Extensions
10 Hip-Back Extensions
50 GHD Situps
Cash Out
2000m Row
Wednesday, February 19, 2014
"Let the Cards Fall" WOD
Warmup
5 Rounds
Rd 1:
5 reps T2B on Rings
5 reps Kettlebell Swings
Rd 2:
5 reps Knees to Elbows
5 reps Kettlebell Squats
Rd 3:
5 reps Burpee Ring Pullups
5 reps Switch Hands Kettlebell Swings
Rd 4:
5 reps T2B on Rings
5 reps Kettlebell Swings
Rd 5:
5 reps Burpee Ring Pulups
5 reps Kettlebell Squats
WOD
52 Deck of Cards
"Start with a normal deck of playing cards. Each suit represents a prescribed exercise and the face is the amount. Aces are 11, Kings, Queens, and Jacks are 10 and Jokers are 12 of which ever exercise you prefer and the others are that particular number."
Hearts=Squats
Spades=Pullups
Diamonds=Pushups
Clubs=Box Jumps
Monday, February 17, 2014
"I Love Lift" WOD
Warmup
200m Sprints=Total: 1600m
METCON
12 Rounds for Time:
10 Back Squats @135/65lbs
Sprint Length of Gym: Down and Back
5 Burpee Pullups
Sprint Length of Gym; Down and Back
Cash Out
2 Rounds
10 GHD Situps
10 Hip Extensions
Wednesday, February 12, 2014
107 Motivational Quotes for Kicking Ass in Life and The Gym
“Your vision will become clear only when you can look into your own heart…. Who looks outside, dreams; who looks inside, awakes.”
–Carl Jung
“What may be done at any time will be done at no time.”
–Scottish Proverb
“You can be certain that when you feel you are being most unfairly tested, you are being prepared for great achievement.”
–Napoleon Hill
“The only people with whom you should try to get even are those who have helped you.”
–John E. Southard
“All growth is a leap in the dark, a spontaneous unpremeditated act without benefit of experience.”
–Henry Miller
“How does one become a butterfly? You must want to fly so much that you are willing to give up being a caterpillar.”
– Trina Paulus
“Nothing can stop the man with the right mental attitude; nothing on earth can help the man with the wrong mental attitude.”
–Thomas Jefferson
“In times like these it helps to recall there have always been times like these.”
–Paul Harvey
“Keep steadily before you the fact that all true success depends at last upon yourself.”
–Theodore Hunger
“Say what you want to say when you have the feeling and the chance. My greatest regrets are the things I did not do, the opportunities missed and the things unsaid.”
–Jim Keller
“Arriving at one goal is the starting point to another.”
–John Dewey
“We read the world wrong and say that it deceives us.”
–Rabindranth Tagore
“I cannot give you the formula for success, but I can give you the formula for failure: Try to please everybody.”
–Herbert Bayard Swope
“You can have anything you want if you are willing to give up the belief that you can’t have it.”
–Robert Anthony
“It’s not what happens to you, but how you react to it that matters.”
–Epictetus
“The true measure of an individual is how he treats a person who can do him absolutely no good.”
–Ann Landers
“As you think, so shall you become.”
–Bruce Lee
“Pain is inevitable, but misery is optional. We cannot avoid pain, but we can avoid joy.”
–Tim Hansel
crossfit class 107 Motivational Quotes for Kicking Ass in Life and The Gym
“A man who finds no satisfaction in himself will seek for it in vain elsewhere.”
–La Rochefoucauld
“The creation of a thousand forests is in one acorn.”
–Ralph Waldo Emerson
“The price of anything is the amount of life you exchange for it.”
–Thoreau
“A man is but the product of his thoughts what he thinks, he becomes.”
–Mahatma Gandhi
“Here is the test to find whether your mission on Earth is finished: if you’re alive, it isn’t.”
–Richard Bach
“CrossFit is like fine art – critiqued by many but understood by few”
–Unknown
“Strength does not come from physical capacity. It comes from an indomitable will.”
–Mahatma Gandhi
“Motivation will almost always beat mere talent.”
–Norman R. Augustine
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”
–Lou Holtz
“Motivation is what gets you started. Habit is what keeps you going.”
–Jim Ryan
“The secret of getting ahead is getting started.”
–Mark Twain
“One of the greatest moments in life is realizing that two weeks ago your body couldn’t do what it just did.
“It’s never too late to become what you might have been.”
–George Elliot
“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits.”
–Bruce Lee
Box CrossFit Elite 6 107 Motivational Quotes for Kicking Ass in Life and The Gym
“Strong people are harder to kill, and more useful in general”
–Mark Rippetoe
“Pain is temporary. Quitting lasts forever.”
–Lance Armstrong
“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.”
–Bill Phillips
“Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using. If you are not too large for the place you occupy, you are too small for it.”
—James A. Garfield
“The first wealth is health”
–Emerson
“The man who can drive himself further once the effort gets painful is the man who will win.”
–Roger Bannister
“A creative man is motivated by the desire to achieve, not by the desire to beat others.”
–Ayn Rand
“It is amazing what you can accomplish if you do not care who gets the credit.”
–Harry Truman
“Get comfortable with being uncomfortable!”
- Crystal Nelson
Box CrossFit Elite 107 Motivational Quotes for Kicking Ass in Life and The Gym
“Either you run the day or the day runs you.”
–Jim Rohn
“Eat protein, veggies, and some fat with every meal. Exercise smart. Sleep at least 8 hours a night in a darkened room. The only thing I would add to this prescription would be to: Stop taking yourself so seriously, laugh a lot, cry when you need to, hug more, make love more, and play until you are fall-down-tired.”
- Robb Wolf
“Motivation is a fire from within.If someone else tries to light that fire under you, chances are it will burn very briefly”
–Stephen R. Covey
“Show me a person who doesn’t make mistakes and I’ll show you a person who doesn’t do anything.”
–Leonard Rubino
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”
–Jerry Rice
“In the end, it’s not about the guys on the podium, but the ones who give it their all. That is what inspires people. Not a place, but watching someone just pour their heart and soul out into something.”
— Chris Spealler”
“Falling down is how we grow. Staying down is how we die.”
–Brian Vaszily
“Many of the things you can count, don’t count. Many of the things you can’t count, really count.”
–Albert Einstein
“It is not what we take up, but what we give up, that makes us rich.”
–Henry Ward Beecher
“He who cannot forgive others destroys a bridge over which he himself must pass.”
–George Herbert
“Suffer the pain of discipline or suffer the pain of regret!”
- Unknown
“It takes courage to grow up and turn out to be who you really are.”
–E.E. Cummings
“In order to be effective truth must penetrate like an arrow — and that is likely to hurt.”
–Wei Wu Wei
“Act as if what you do makes a difference. It does.”
- William James
“It’s not what happens to you, but how you react to it that matters.”
- Epictetus
“There are no secrets to success. It is the result of preparation, hard work, and learning form failure.”
- Colin Powell, U.S. Secretary of State
“Strength does not come from winning. Your struggles develop your strength. When you overcome hardships, that is strength.”
–Arnold Schwarzennegger
“The wish for healing has always been half of health.”
–Lucius Annaeus Seneca
“Do the right thing. It will gratify some people and astonish the rest.”
- Mark Twain
“Laws control the lesser man… Right conduct controls the greater one.”
–Mark Twain
“Adversity causes some men to break, and others to break records.”
- Source Unknown
“Nowhere can man find a quieter or more untroubled retreat than in his own soul.”
- Marcus Aurelius
“The key to immortality is first living a life worth remembering.”
–Bruce Lee
Box CrossFit Elite 27 107 Motivational Quotes for Kicking Ass in Life and The Gym
“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”
–Ralph Waldo Emerson
“The sooner you accept pain as part of life, you truly become alive.”
–Anonymous
“If one does not know to which port one is sailing, no wind is favorable.”
–Lucius Annaeus Seneca
“Many men go fishing all of their lives without knowing that it is not fish they are after.”
–Henry David Thoreau
“Go confidently in the direction of your dreams. Live the life you have imagined.”
–Henry David Thoreau
“What lies behind us and what lies ahead of us are tiny matters compared to what lives within us.”
–Henry David Thoreau
“No man was ever wise by chance.”
–Lucius Annaeus Seneca
“Getting comfortable with being uncomfortable!”
- Crystal Nelson
“A man cannot be comfortable without his own approval.”
–Mark Twain
“If thy brother wrongs thee, remember not so much his wrong-doing, but more than ever that he is thy brother.”
–Epictetus
“There is no value in life except what you choose to place upon it and no happiness in any place except what you bring to it yourself.”
–Henry David Thoreau
“If one oversteps the bounds of moderation, the greatest pleasures cease to please.”
–Epictetus
“The pressure of adversity does not affect the mind of the brave man. It is more powerful than external circumstances.”
–Lucius Annaeus Seneca
“Nothing goes by luck in composition. It allows of no tricks. The best you can write will be the best you are.”
–Henry David Thoreau
“There are only two options regarding commitment, You’re either in or your out. There’s no such thing as life in between.”
–Anonymous
“To give any less than your best is to sacrifice a gift”
–Steve Prefontaine
“A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses.”
–Hippocrates
“Suffer the pain of discipline or suffer the pain of regret!”
- Unknown
“Unless you try to do something beyond what you have already mastered, you will never grow.”
–Ralph Waldo Emerson
“As is a tale, so is life: not how long it is, but how good it is, is what matters.”
–Lucius Annaeus Seneca
“Be patient and tough; some day this pain will be useful to you”
- Ovid
“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.”
–Marcus Aurelius
“It’s not the load that breaks you down, it’s the way you carry it.”
–Lena Horne, Singer
“To know oneself is to study oneself in action with another person.”
–Bruce Lee
“Most powerful is he who has himself in his own power.”
–Lucius Annaeus Seneca
“Just remember this: No one ever won the olive wreath with an impressive training diary.”
- Marty Liquori
“Apparently there is nothing that cannot happen today.”
–Mark Twain
“The difference between the impossible and the possible lies in a person’s determination.”
- Tommy Lasorda
“To know even one life has breathed easier because you have lived. This is to have succeeded.”
–Ralph Waldo Emerson
“We are more often frightened than hurt; and we suffer more from imagination than from reality.”
–Lucius Annaeus Seneca
“Obsessed is just a word the lazy use to describe the dedicated.”
–Russel Warren
“You have power over your mind — not outside events. Realize this, and you will find strength.”
–Marcus Aurelius
“The surest way to fail is not to determine to succeed”
–Richard Sheriden
“It takes more than just a good looking body. You’ve got to have the heart and soul to go with it.”
–Epictetus
Box CrossFit Elite 24 107 Motivational Quotes for Kicking Ass in Life and The Gym
“We must use time wisely and forever realize that the time is always ripe to do right.”
- Nelson Mandela
“To be angry is to revenge the faults of others on ourselves.”
–Alexander Pope
“I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.”
-Henry David Thoreau
“The two powers which in my opinion constitute a wise man are those of bearing and forbearing.”
–Epictetus
“The time is always right to do what is right.”
- Martin Luther King, Jr.
“To hell with circumstances; I create opportunities.”
–Bruce Lee
“Wealth is the ability to fully experience life.”
–Henry David Thoreau
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”
–Thomas A. Edison
“Let us train our minds to desire what the situation demands.”
–Lucius Annaeus Seneca
“You have to learn the rules of the game. And then you have to play better than anyone else.”
–Albert Einstein
–Carl Jung
“What may be done at any time will be done at no time.”
–Scottish Proverb
“You can be certain that when you feel you are being most unfairly tested, you are being prepared for great achievement.”
–Napoleon Hill
“The only people with whom you should try to get even are those who have helped you.”
–John E. Southard
“All growth is a leap in the dark, a spontaneous unpremeditated act without benefit of experience.”
–Henry Miller
“How does one become a butterfly? You must want to fly so much that you are willing to give up being a caterpillar.”
– Trina Paulus
“Nothing can stop the man with the right mental attitude; nothing on earth can help the man with the wrong mental attitude.”
–Thomas Jefferson
“In times like these it helps to recall there have always been times like these.”
–Paul Harvey
“Keep steadily before you the fact that all true success depends at last upon yourself.”
–Theodore Hunger
“Say what you want to say when you have the feeling and the chance. My greatest regrets are the things I did not do, the opportunities missed and the things unsaid.”
–Jim Keller
“Arriving at one goal is the starting point to another.”
–John Dewey
“We read the world wrong and say that it deceives us.”
–Rabindranth Tagore
“I cannot give you the formula for success, but I can give you the formula for failure: Try to please everybody.”
–Herbert Bayard Swope
“You can have anything you want if you are willing to give up the belief that you can’t have it.”
–Robert Anthony
“It’s not what happens to you, but how you react to it that matters.”
–Epictetus
“The true measure of an individual is how he treats a person who can do him absolutely no good.”
–Ann Landers
“As you think, so shall you become.”
–Bruce Lee
“Pain is inevitable, but misery is optional. We cannot avoid pain, but we can avoid joy.”
–Tim Hansel
crossfit class 107 Motivational Quotes for Kicking Ass in Life and The Gym
“A man who finds no satisfaction in himself will seek for it in vain elsewhere.”
–La Rochefoucauld
“The creation of a thousand forests is in one acorn.”–Ralph Waldo Emerson
“The price of anything is the amount of life you exchange for it.”
–Thoreau
“A man is but the product of his thoughts what he thinks, he becomes.”
–Mahatma Gandhi
“Here is the test to find whether your mission on Earth is finished: if you’re alive, it isn’t.”
–Richard Bach
“CrossFit is like fine art – critiqued by many but understood by few”
–Unknown
“Strength does not come from physical capacity. It comes from an indomitable will.”
–Mahatma Gandhi
“Motivation will almost always beat mere talent.”
–Norman R. Augustine
“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”
–Lou Holtz
“Motivation is what gets you started. Habit is what keeps you going.”
–Jim Ryan
“The secret of getting ahead is getting started.”
–Mark Twain
“One of the greatest moments in life is realizing that two weeks ago your body couldn’t do what it just did.
“It’s never too late to become what you might have been.”
–George Elliot
“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits.”
–Bruce Lee
Box CrossFit Elite 6 107 Motivational Quotes for Kicking Ass in Life and The Gym
“Strong people are harder to kill, and more useful in general”
–Mark Rippetoe
“Pain is temporary. Quitting lasts forever.”
–Lance Armstrong
“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.”
–Bill Phillips
“Be fit for more than the thing you are now doing. Let everyone know that you have a reserve in yourself; that you have more power than you are now using. If you are not too large for the place you occupy, you are too small for it.”
—James A. Garfield
“The first wealth is health”
–Emerson
“The man who can drive himself further once the effort gets painful is the man who will win.”
–Roger Bannister
“A creative man is motivated by the desire to achieve, not by the desire to beat others.”
–Ayn Rand
“It is amazing what you can accomplish if you do not care who gets the credit.”
–Harry Truman
“Get comfortable with being uncomfortable!”
- Crystal Nelson
Box CrossFit Elite 107 Motivational Quotes for Kicking Ass in Life and The Gym
“Either you run the day or the day runs you.”
–Jim Rohn
“Eat protein, veggies, and some fat with every meal. Exercise smart. Sleep at least 8 hours a night in a darkened room. The only thing I would add to this prescription would be to: Stop taking yourself so seriously, laugh a lot, cry when you need to, hug more, make love more, and play until you are fall-down-tired.”
- Robb Wolf
“Motivation is a fire from within.If someone else tries to light that fire under you, chances are it will burn very briefly”
–Stephen R. Covey
“Show me a person who doesn’t make mistakes and I’ll show you a person who doesn’t do anything.”
–Leonard Rubino
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.”
–Jerry Rice
“In the end, it’s not about the guys on the podium, but the ones who give it their all. That is what inspires people. Not a place, but watching someone just pour their heart and soul out into something.”— Chris Spealler”
“Falling down is how we grow. Staying down is how we die.”
–Brian Vaszily
“Many of the things you can count, don’t count. Many of the things you can’t count, really count.”
–Albert Einstein
“It is not what we take up, but what we give up, that makes us rich.”
–Henry Ward Beecher
“He who cannot forgive others destroys a bridge over which he himself must pass.”
–George Herbert
“Suffer the pain of discipline or suffer the pain of regret!”
- Unknown
“It takes courage to grow up and turn out to be who you really are.”
–E.E. Cummings
“In order to be effective truth must penetrate like an arrow — and that is likely to hurt.”
–Wei Wu Wei
“Act as if what you do makes a difference. It does.”
- William James
“It’s not what happens to you, but how you react to it that matters.”
- Epictetus
“There are no secrets to success. It is the result of preparation, hard work, and learning form failure.”
- Colin Powell, U.S. Secretary of State
“Strength does not come from winning. Your struggles develop your strength. When you overcome hardships, that is strength.”
–Arnold Schwarzennegger
“The wish for healing has always been half of health.”
–Lucius Annaeus Seneca
“Do the right thing. It will gratify some people and astonish the rest.”
- Mark Twain
“Laws control the lesser man… Right conduct controls the greater one.”
–Mark Twain
“Adversity causes some men to break, and others to break records.”
- Source Unknown
“Nowhere can man find a quieter or more untroubled retreat than in his own soul.”
- Marcus Aurelius
“The key to immortality is first living a life worth remembering.”
–Bruce Lee
Box CrossFit Elite 27 107 Motivational Quotes for Kicking Ass in Life and The Gym
“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”
–Ralph Waldo Emerson
“The sooner you accept pain as part of life, you truly become alive.”
–Anonymous
“If one does not know to which port one is sailing, no wind is favorable.”
–Lucius Annaeus Seneca
“Many men go fishing all of their lives without knowing that it is not fish they are after.”
–Henry David Thoreau
“Go confidently in the direction of your dreams. Live the life you have imagined.”
–Henry David Thoreau
“What lies behind us and what lies ahead of us are tiny matters compared to what lives within us.”
–Henry David Thoreau
“No man was ever wise by chance.”
–Lucius Annaeus Seneca
“Getting comfortable with being uncomfortable!”
- Crystal Nelson
“A man cannot be comfortable without his own approval.”
–Mark Twain
“If thy brother wrongs thee, remember not so much his wrong-doing, but more than ever that he is thy brother.”
–Epictetus
“There is no value in life except what you choose to place upon it and no happiness in any place except what you bring to it yourself.”
–Henry David Thoreau
“If one oversteps the bounds of moderation, the greatest pleasures cease to please.”
–Epictetus
“The pressure of adversity does not affect the mind of the brave man. It is more powerful than external circumstances.”
–Lucius Annaeus Seneca
“Nothing goes by luck in composition. It allows of no tricks. The best you can write will be the best you are.”
–Henry David Thoreau
“There are only two options regarding commitment, You’re either in or your out. There’s no such thing as life in between.”
–Anonymous
“To give any less than your best is to sacrifice a gift”
–Steve Prefontaine
“A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses.”
–Hippocrates
“Suffer the pain of discipline or suffer the pain of regret!”
- Unknown
“Unless you try to do something beyond what you have already mastered, you will never grow.”
–Ralph Waldo Emerson
“As is a tale, so is life: not how long it is, but how good it is, is what matters.”
–Lucius Annaeus Seneca
“Be patient and tough; some day this pain will be useful to you”
- Ovid
“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.”
–Marcus Aurelius
“It’s not the load that breaks you down, it’s the way you carry it.”
–Lena Horne, Singer
“To know oneself is to study oneself in action with another person.”
–Bruce Lee
“Most powerful is he who has himself in his own power.”
–Lucius Annaeus Seneca
“Just remember this: No one ever won the olive wreath with an impressive training diary.”
- Marty Liquori
“Apparently there is nothing that cannot happen today.”
–Mark Twain
“The difference between the impossible and the possible lies in a person’s determination.”
- Tommy Lasorda
“To know even one life has breathed easier because you have lived. This is to have succeeded.”
–Ralph Waldo Emerson
“We are more often frightened than hurt; and we suffer more from imagination than from reality.”
–Lucius Annaeus Seneca
“Obsessed is just a word the lazy use to describe the dedicated.”
–Russel Warren
“You have power over your mind — not outside events. Realize this, and you will find strength.”
–Marcus Aurelius
“The surest way to fail is not to determine to succeed”
–Richard Sheriden
“It takes more than just a good looking body. You’ve got to have the heart and soul to go with it.”
–Epictetus
Box CrossFit Elite 24 107 Motivational Quotes for Kicking Ass in Life and The Gym
“We must use time wisely and forever realize that the time is always ripe to do right.”
- Nelson Mandela
“To be angry is to revenge the faults of others on ourselves.”
–Alexander Pope
“I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.”
-Henry David Thoreau
“The two powers which in my opinion constitute a wise man are those of bearing and forbearing.”
–Epictetus
“The time is always right to do what is right.”
- Martin Luther King, Jr.
“To hell with circumstances; I create opportunities.”
–Bruce Lee
“Wealth is the ability to fully experience life.”
–Henry David Thoreau
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”
–Thomas A. Edison
“Let us train our minds to desire what the situation demands.”
–Lucius Annaeus Seneca
“You have to learn the rules of the game. And then you have to play better than anyone else.”
–Albert Einstein
"Greasy" WOD
Warmup
Double Unders
Weighted Walking Lunges @35/25lb Plate
WOD
For Time:
21-15-9
Kettlebell Swings @2/1.5 pood
Burpee Pullups
Cash Out
25 Hip Extensions
25 Wall Ball Shots @10/9'
Tuesday, February 11, 2014
Top 10 Excuses for Not Joining the Open
Excuse (n): a note explaining an absence
10. "I don't know what the workouts are."
Yeah, that’s the point. Nobody does until they’re announced.9. "I'm not good enough."
Enough, Froning. We go through this every year.8. "My goals don't match the Open."
Getting fit isn’t your goal?7. "I don't have $20."
Sure. Let me hold your latte while you text on your iPhone about your lunch date.6. "I'm too busy."
Understandable. You need to save all your time for watching that Sons of Anarchy marathon. Priorities.5. "I'm scared."
We all are. There’s a support group for fear. We meet at the box … and do the Open workouts.4. "Everyone who does the Open dies."
Um, not true.3. "My cat is lonely."
Valid.2. "I'm not competitive."
Tell me again why you joined a fitness program with timed workouts and Leaderboards?1. "I like to work out naked."
Video the workouts. We’ll review them. Carefully. Trust me on this one.Monday, February 10, 2014
"Mad Maddy" WOD
Skill
5x5 Squats @185/115lbs
5x5 Wall Climbs
WOD
3 rounds For Time:
20 Hand Release Pushups
10 Power Cleans @135/95lbs
Strength
3 Rep Max
Deadlifts
"Slowly progress from 185lbs until you reach a 3 Rep Max."
Sunday, February 9, 2014
"Tail Pipe" WOD
Warmup
3x5 Close Wall Squats
3x15 Air Squats
3x10 Kettlebell Squats
2x10 Pushups
2x10 Proper Pushups
1:00 min Man Makers
Partner WOD
3 Rounds for Time: NO REST
Partner #1 will Hold 2 Kettlebells in the Front Rack Position while Partner #2 Rows 250 meters. After Partner completes Rowing, the two will switch places. Each Partner should performed each exercise 3 times.
Cool Down
4x30/30 Frog Jumps
4x30/30 Dumbbell Push Press
4x30/30 Split Jumps
300 sec (5Min) Plank
"30/30 means 30 seconds of exercise, 30 seconds of rest."
Friday, February 7, 2014
"Fallen Angel" WOD
Warmup
Burgener Warmup
Focused Stretching
Double Unders
WOD
5 Rounds For Time:
5 Power Cleans @135/115lbs
10 Front Squats @135/115lbs
15 GHD Situps
20 Pullups
Cash Out
Row 2000m
Wednesday, February 5, 2014
"MMA" WOD
Warmup
Burgener Warmup
Double Unders
METCON
3 Rounds
Row 500m
5 Clapping Pushups
10 Jumping Front Kicks (R)
15 Squats
20 Elbow Strikes (R)
25 Inverted Burpees
20 Elbow Strikes (L)
15 Squats
10 Jumping Front Kicks (L)
5 Clapping Pushups
Row 500m
Tuesday, February 4, 2014
"The Buffet" WOD
Mobility
The Burgener Warmup
Warmup
3 rds; 10-15 reps/seconds
Samson Stretch
Overhead Squat w/dowel or empty bar
GHD Situps
Hip Extensions
Pullups
Ring Dips
"All exercises should be performed slowly for stretching and proper technique to be achieved, this is not the workout."
METCON
20 Plate to Chest Squats @45/25lb plate
20 Kettlebell Swings
20 Situps
20 Box Jumps
20 Supermans
20 Dumbbell Thrusters
20 Leg Raises
20 Hand Release Pushups
20 Wall Ball Shots
20 Burpees
20 Over Head Squat w/Plate @45/25lbs
20 Grasshoppers
20 Jumping Pullups
Monday, February 3, 2014
Rhabdomyolysis: What You Need To Know--By: Abi Reiland
What Is Rhabdo?
Rhabdo is the breakdown of muscle tissue (at a more rapid and extreme pace than is typical with normal activity), resulting in damaged cells entering the bloodstream. Common symptoms might include tenderness, pain, weakness, and swelling of the targeted area. The myoglobin protein is a component of those damaged cells and is harmful to the kidney. Typically, when the myoglobin is significant enough to have a detrimental affect, an individual might notice darker-than-usual urine 12–24 hours after the initial damage occurred. In addition, the changes in the bloodstream can affect electrolytes, which sometimes causes symptoms like nausea or vomiting.
Having said that, the best way to diagnose rhabdo is through creatine kinase (an enzyme released by damaged muscle tissue) blood testing. It’s not uncommon for concentrations to be 100,000 U/I, and those concentrations rise over the first 12 hours then often remain elevated for 1–3 days, depleting steadily after hitting peak. In most cases, individuals are treated with IV fluids to prevent myoglobin deposits in the kidney and neutralize the bloodstream. Treatment does not immediately reverse affects, so individuals must consult their doctor for acceptable activity during the recovery period. Although warning signs like tenderness and weakness might be common after a difficult workout, it’s important to pay close attention to your body and address anything abnormal like swelling or uncommon pains.
Why Does Rhabdo Occur?
Rhabdo is typically associated with strenuous exercise and overuse, infections, crush injuries, elevated or reduced sodium levels, low potassium, unusually high or low body temperature, particular medications and dehydration (or a combination of factors). But even hereditary muscle conditions (people are often unaware of) can leave some individuals at greater risk and prone to rhabdo. Working out with a killer hangover often means severe dehydration. And in combination with a really challenging workout with high repetitions targeting the same muscles, that extreme muscle breakdown can occur. Other times, recovering from an illness and coming back to the gym too soon and going too hard, can certainly lend a hand in developing issues. So exhibit some caution. When you’re feeling healthy and well, challenge yourself but be sure you’re listening to your body. And when you’re not feeling great, scale or modify your workout accordingly. Following really strenuous workouts, it’s a good idea to rest and recover, and again, note any abnormal physical reactions.
How is Rhabdo Prevented?
There’s no guaranteed way to avoid rhabdo, but keeping yourself healthy is a good place to start. Stay hydrated, develop body awareness, and when in doubt, exhibit some caution. If it’s super hot outside remember that you may need to lighten up a bit. If you’re still recovering from a bug, ease back into things until you’re feeling 100%. And when it comes to new movements, you’ll work new muscles so just exhibit some accountability when it comes to your limitations.
Although the creepy CrossFit clown character pokes fun at rhabdo, it’s something that athletes should be educated and informed about. It’s a condition that if left untreated can produce very serious health problems and can begin with something as simple as soreness and swelling. Get in tune with your body and know the red flags. Follow any activity that seems more taxing than most with caution. And let yourself recover. It’s not always about the whiteboard and the clock and personal records, so don’t feel silly slimming a workout down when you think it’s necessary. Sometimes it’s OK to just get through it at a more comfortable pace and scale to allow your body its much-deserved rest and relaxation.
Abi Reiland Owner / Trainer CrossFit 8035
"Puke It Out" WOD
Strength
5x5 Power Snatch @115/85lbs
Skill
5 Rounds For Time:
25 Air Squats
7 Toes To Bar
10 Hanging Power Cleans @135/95lbs
Cash Out
1 minute Row for Max Meters
The Werewolf Diet: Eating To Lunar Calendar Helps You Lose 6 Pounds In 24 Hours, Claims Say-- By Lizette Borreli
The latest fad diet may have you howling on a full or new moon. The werewolf diet, also known as the lunar diet, reportedly followed by A-list celebrities Madonna and Demi Moore, helps dieters shed 6 lbs. in just 24 hours on a full or new moon, Yahoo Entertainment Singapore reported. But does the latest Hollywood craze have merit or does it fall short on the truth scale?
The Moon And Its Effect On Water Weight, According To Claims
The moon diet plan is based on the known effects the moon has on the earth’s oceans and rivers with its gravitational pull. The National Oceanic and Atmospheric Administration says when the Sun, Moon, and Earth are in alignment during a new or full moon, there is a change in the atmospheric pressure and movement of the water. On these days, Christian Dyuraffur, president of the International Federation of Phyto and Aromatherapy says, the shift in atmospheric pressure has an effect on our metabolism, which allows for a faster removal of fat and toxins from the body.
Dyuraffur states at full moon, “the water from intercellular spaces to move inside cells and change in the reverse process occurs: the water to move out of the cells of the tissues.” This diet aims to expel toxins from the body, thereby ridding you of water weight, and to stimulate the process of lipolysis — the decomposition of fat stored in cells. It claims to stimulate the organism by helping it use the enzymes that are vital for breaking down food and absorbing its nutrients.
The Two Moon Diet Plans
There are two moon diet plans for weight loss hopefuls who wish to pursue this diet trend. While there are several variations of the diet, they generally involve a liquid cleanse a few days of the month; either during a full moon, new moon, or beginning of a moon phase. Choosing to diet on one or all of these days may reduce cravings, says MoonConnection.com.
The Basic Moon Diet Plan
Like its name suggests, this plan solely consists of a 24-hour fasting period in which only liquids such as water and juice are consumed. Dieters must do this cleanse during either the full moon or the new moon. Moon Connection claims the first 24 hours are crucial for the cleansing of toxins, where people can lose up to 6 lbs. of their water weight. Spring, boiled, and mineral water are best, but fresh juices also have diuretic properties.
The Extended Moon Diet Plan
In this diet plan, all phases of the moon are covered — full moon, waning moon, new moon, and waxing moon. The first phase is a replica of the basic moon diet that follows the fasting procedure described above. The second phase — the waning moon — is the period where the moon “encourages detoxification and the flushing of any extra water from the body,” while reducing the body’s cravings and maintaining weight loss, according to Moon Connection. Dieters are advised to drink about eight glasses of water each day of the waning moon, along with eating solid foods.
The third phase — the new moon — is known to have a great influence on the body. During the new moon, dieters must follow the same plan as they did on the full moon — fluids only — and no consumption of solid food. Metabolism-boosting green tea is considered to maximize this phase’s cleansing influence.
Lastly, the waxing moon period is where dieter’s food cravings tend to increase. During this phase, weight loss hopefuls are advised to be extra mindful of avoiding sweets and fats. Drinking fluids between 3 p.m. and 5 p.m. reportedly helps you feel fuller and control any cravings that may strike in the evening before going to bed. However, eating after 6 p.m. is not recommended.
The Moon Diet: Is There Any Scientific Basis?
The link between the moon and our bodies is not completely understood by scientists. However, our moods and emotions tend to rise when there is a full moon and can yield several outcomes that affect our health. According to a study published in the journal Interactive Cardiovascular and Thoracic Surgery, patients who have heart surgery during a full moon, specifically acute aortic dissection (AAD), could reduce their hospital stay and boost their survival rate. In this instance, environmental effects on surgeries, such as AAD, can provide a better understanding of how rhythms of seasons and lunar cycles affect our overall health.
Furthermore, women are thought to have a connection with the moon, based on their menstrual cycles. British Dietetic Association spokesperson, Jeanette Crosland, told the Daily Mail, “There may be some evidence that fluid retention occurs at some points in the menstrual cycle, and therefore at other points in the cycle this fluid will reduce. However not every female will be at the same point in her cycle when a full moon occurs.”
The werewolf diet may result in weight loss because it is a diet based on fasting for several short periods, but it leads to a loss in excess body fat, not water. Detox diets are popular, but not scientifically proven, says the Mayo Clinic, with some diets aiming to do colon cleansing to empty the intestines of toxins. The clinic suggests the supposed benefits from a detox diet could simply come from avoiding highly processed foods loaded with solid fats and sugar. Dieters are advised to consult with their doctor before checking the lunar calendar.
Fitness Tips
Three Personal Trainers' Resolutions to Inspire You
Do personal trainers think resolutions are worth making? What do they resolve to change in themselves? We asked three trainers how they seek continual self-improvement, which is always a priority even if you're not trying to lose weight.
“Every December I list three or four big-picture goals and map a plan to achieve them one by one over the course of the year. I like to include both business goals (like earn a training certification in a new method, or do a really challenging climb or race) and personal milestones (like learning a new language). I challenge myself to make these goals very pie in the sky. The first time I did that, I thought, ‘These are too hard to achieve,’ but then I achieved all of them and it was extremely gratifying. Dream big!”
– Sean B.
“I resolve every year to refocus on why I really became a personal trainer — to help people get and stay healthier and happier, not just physically change their appearance. As a trainer I find that recommitting to this resolution every year inspires me to be a real change agent for my clients. To do that, you have to really believe in the fact that you’re not just creating workout regimens for people. Gyms were originally known as ‘health clubs,’ and health is the larger goal for most clients, even if they come in to lose weight.”
– Chris S.
“I avoid making resolutions simply for the sake of it because that feels arbitrary to me. Instead, I set specific goals when I notice that I need to improve in a particular area. For example, at certain age milestones in life, the body naturally tends to lose muscle mass. I adjust my training regimen accordingly, so I can continue maintaining the physical abilities I want to have for the activities I enjoy, as well as the healthy weight where I feel best.”
– Karen L.
“Every December I list three or four big-picture goals and map a plan to achieve them one by one over the course of the year. I like to include both business goals (like earn a training certification in a new method, or do a really challenging climb or race) and personal milestones (like learning a new language). I challenge myself to make these goals very pie in the sky. The first time I did that, I thought, ‘These are too hard to achieve,’ but then I achieved all of them and it was extremely gratifying. Dream big!”
– Sean B.
“I resolve every year to refocus on why I really became a personal trainer — to help people get and stay healthier and happier, not just physically change their appearance. As a trainer I find that recommitting to this resolution every year inspires me to be a real change agent for my clients. To do that, you have to really believe in the fact that you’re not just creating workout regimens for people. Gyms were originally known as ‘health clubs,’ and health is the larger goal for most clients, even if they come in to lose weight.”
– Chris S.
“I avoid making resolutions simply for the sake of it because that feels arbitrary to me. Instead, I set specific goals when I notice that I need to improve in a particular area. For example, at certain age milestones in life, the body naturally tends to lose muscle mass. I adjust my training regimen accordingly, so I can continue maintaining the physical abilities I want to have for the activities I enjoy, as well as the healthy weight where I feel best.”
– Karen L.
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