WOD – Tuesday 31JAN12
Bear Complex for Power Output
AMRAP 5 min:
1 Deadlift
1 Power Clean
1 Front Squat
1 Over Head to back [must lock out]
1 Back Squat
1 Over head to front [must lock out]
* choose your weight.
WOD – Monday 30JAN12
Team Angie For Time
*100 reps X # of athletes on each team for each exercise 2 athletes working at once.
Pull ups
Push ups
Sit ups
Air Squats
WOD – Thursday 26JAN12
CrossFit Open WOD 11.1
AMRAP 10 min of:
30 Double Unders
15 Power Snatches [75/55]
WOD – Wednesday 25JAN12
5 Rounds For Time:
15 Deadlifts [135/95]
12 Hang Cleans [135/95]
9 Front Squats [135/95]
6 Push Jerks [135/95]
Great First Week
I am so very proud of everyone who came out this week. CrossFit is fun, functional, hard and produces results. This is great and all but having to do it alone is difficult. This week proved how awesome it can be to prusue fitness together as team. Nearly 20 different people came out to try CrossFit. Every single day I saw a new face walk through the door. Everyday we learned something new, met new people and worked hard together. I am looking forward to seeing the growth of the box and the Crew that we have created grow closer as we improve our fitness. Keep coming out and I will see you in the box.
Sign up Monday and get another week Free!
Our first week is officially in the books. Everyone that worked out with us would agree that it was a fun week. We loved having so many people come out and give us a shot at improving their fitness. I know that many of you will sign up and to sweeten the deal we want to offer you another free week! If you sign up on Monday the 23rd of January you will get 5 weeks of CrossFit for the price of 4! Pay on Monday and no payment until March 1st.
New Class Times
Starting on Monday, the 23rd of January, our new evening class times will be 5pm and 6pm. Many of you have made the suggestion and we have heard your voice. Monday, Wednesday and Friday evening classes are still the same hour of power and fun, they are just at times that allow more of you to come. Thank you for your support and please continue to help us to serve you better. See you in the box.
THE HEART OF CROSSFIT CREW: SUFFERING IN COMMUNITY
I desire to be part of something larger than myself. My whole being groans for belonging. I always wanted to be picked first on the PE sports teams. I remember crying bitterly as a 6th and 7th grader after not making the A football team. I desired to be a part of the elite. When I tore my ACL and could no longer compete as a Division 1 wrestler on my college team, I cried again. I desire to belong. That’s why I joined the Army, to belong to something. I wasn’t able to completely pin point the reason why I desire this urge for belonging until I started CrossFit. Even though I’m an introvert, I love community. There is no better community than one that bears suffering together, for a higher gain. Suffering creates bonds must stronger and faster and longer lasting than joy and easy situations do. It is this reason why Alcoholics/Narcotics Anonymous is a highly successful program to defeat substance abuse, it’s a real life (not virtual i.e. Facebook) community of people who know the pains, sufferings and joy of success involved with the journey of sobriety. The focus of CrossFit Crew is to achieve the same thing. Everybody knows that we (individuals) need to be healthier. But that is a difficult struggle and so many fail, sometimes multiple times in a year at becoming healthier. I claim and CrossFit supports that the reason for this high rate of failure is due to pursuing health alone. When you suffer, becoming healthier involves suffering, together with other people it becomes easier. You have support. You belong. At CrossFit Crew we are all in pursuit of an ever moving target, fitness as defined by elite health. We have success because we do it together, as one. Knowing that everyone around you is doing the same activity for the same goal, your chances of achieving that goal is much greater. Plus, you will make friends. It is my dream that CrossFit Crew athletes (everyone who works out with us is an athlete) will do more than workout together. CrossFit Crew is a support group. Our enemy is the lifestyle of modern civilization. CrossFit Crew is your sanctuary, your safe space to express your fitness as a member of a team. I did CrossFit for 2 and 1/2 years before I ever walked into a CrossFit box and became part of that CrossFit community. I would do workouts alone in my college recreation center, my garage or my local 24hr Fitness. I was more fit than I had ever been, mainly because the CrossFit methodology is superior to any other, but I was missing something. I didn’t belong to anything real. I would post my times online and blog with other CrossFitters but I didn’t belong. Then I walked into my local box and my life changed. I had competition, community and belonging. I could instantly relate to everyone in there cause I had walked that walk and done their workouts. The workouts weren’t harder or easier than when I had done them on my own. But my fitness exploded beyond my dreams because I had a support group. I had a community to belong. I was part of a Crew. I challenge you to come be part of ours.
For Further Reading Please Look At:
The Ultimate Pain Killer - Dr. Steven M. Platek
WHAT DID HE JUST TELL ME TO DO?
A CRASH COURSE IN CROSSFIT LINGO
“OK, for today’s WOD we will warm up with some mobility and a quick 3 rounds for time of wall ball shots, push ups and double unders. Then we will learn the power clean so we can do the WOD which is an AMRAP in 20 minutes of Power Cleans, pull ups, push ups and air squats. As a finisher we will be practicing our Turkish get ups using a 1.5/1 pood kettle bell. Lets get started!” If you walk into a CrossFit box something like this might be the first thing that you hear. There is most likely a large group, which most of those group members all know what is being said in the foreign language that we CrossFitters speak. We may even seem cultish seeing as though our language is so secretive and odd. Have no fear, I hope to head off some of the fears and confusion involved with adapting to the CrossFit culture, mainly the language barrier. Take out a pen and some paper, the list gets long!
WOD = Work out Of the Day
Rounds For Time (RFT) = X number of rounds of the prescribed reps and exercises to be completed as fast as possible. The amount of time it takes to finish is your score.
AMRAP – As Many Rounds As Possible in a given time. You work as hard and as fast as you can for the duration of the time prescribed. Your score is the total numbers of reps and rounds you completed.
For Load – lift as much weight as possible in the given lift.
Tabata – a work/rest pattern of 20 seconds of work followed by 10 seconds of rest = 1 round of given exercise. Usually done in 8 round sets per exercise. During the 20 seconds you complete as many reps as possible.
EMOTM – Every Minute On The Minute. Perform prescribed work every new minute. Work out is terminated when set time is completed or you are unable to complete the prescribed work in a minute. After the minute’s work is done the remainder of the minute is rest time.
GPP – General Physical Preparedness aka “Fitness”
Rx – As prescribed. The work out is done as written with no adjustments or scaling
Scaled (s) – adjusting the Rx to your ability level.
AS – Air Squat. Squat with no weight outside your own body.
FS – Front Squat. Squat with weight held in front rack position
Rack/Front Rack – weight bar held on upper back or top of chest high enough to maintian a nearly vertical spine during a back or front squat. Also starting position for presses and the finishing position for the power clean.
BS - Back Squat. Weight is loaded on the back while performing a full squat.
OHS – Over Head Squat. Squat were weight is held over head through out the whole lift.
SP - Shoulder Press. Aka as strict press. Taking the weight from the front rack to locked out overhead with only used of arms.
PP – Push Press. Taking weight from front rack to over head with use of leg drive.
PJ – Push Jerk. Taking weight from front rack to over head with use of leg drive and catch.
BP – Bench Press. Pressing while laying on bench.
DL – Deadlift. Pulling weight off of the ground.
SDHP – Sumo Deadlift High Pull. Pulling weight off ground with a sumo stance and narrow grip and pulling the weight to chest height in one movement.
MBC – Medicine Ball Clean. Pulling the medicine ball off ground to the front rack position while passing through a squat.
PC – Power Clean. Pulling weight from ground to the front rack position in one movement no squat fast as possible.
HC - Hang Clean. Pulling weight from hanging position at the waist to the front rack position no squat fast as possible.
SC or HSC – Squat Clean or Hang Squat Clean. SC is pulling weight from ground to the front rack with a squat involved fast as possible. HSC begins at the hanging waist height position.
SN – Snatch. Pulling weight from ground to overhead in one movement fast as possible
PSN – Power Snatch. Snatch with no squat.
HSN – Hang Snatch. Pulling weight from hang at waist height to over head in one movement fast as possible.
C&J – Clean and Jerk. Combining the clean and the push jerk into one movement.
SSN - Squat Snatch. Pulling weight from ground to overhead in one movement while passing through a full squat.
HSSN – Hang Squat Snatch. Pulling weight from hanging at waist height to overhead in one movement while passing through a full squat.
BJ – Box Jump. Jump from the ground to on top of the box with full extension of hip and knee and then return to ground.
WB - Wall Ball. Utilizing a full squat to propel a medicine ball to a target on the wall. Cycled for reps.
KB – Kettle Bell. Old weight lifting implement.
HSPU – Hand Stand Push Up. Perform a push up while inverted in a hand stand.
MU – Muscle Up. Pulling your body from a hanging position up and on top of and object like gymnastic rings or a pull up bar.
DU – Double Unders. Rope jumping technique where the rope passes twice under one jump.
K2E/T2B – Knees To Elbows/Toes To Bar. While hanging from the pull up bar bring your knees/toes into contact with your elbows/the bar.
OHWL – Over Head Walking Lunge. Walking lunges with weight held over head.
Pistol – A single legged full depth squat.
There are more parts of the CrossFit lingo. Being a functional and constantly varied fitness program there will be changes made to the language used. With that said, this list will get you 90% fluent in our language. Study it and do our work outs and you will have our language down pat in no time. See you at the WOD.
This Week Only — — ALL Classes FREE!!!
The time is now… It is time to CREW UP! and get in shape. Get Fit for Life. CrossFit Crew is ready to help you with this. This week is the official soft opening of the gym, which means that the whole week is FREE for everyone. Did you here that? FREE for everyone. January 16th – 20th…Please try a few classes out this week to see if you would like to join THE CREW for further classes.
So scroll to the top of this page and click on the tab that says “Classes and Info”, look at the class times and click on the “Book Classes” tab, schedule a class or two for free and check it out. We would love to see you here.
Also if you have any questions or comments for The CrossFit Crew staff please visit the contact page and fill out the form or grab the phone number and get a hold of us.
The CrossFit Crew Staff
TRY…THE NUTRITION EXPERIMENT
Through out my life I have come to find out that there are a number topics in which the majority of people I meet thinks they are the subject matter expert in: Politics, religion, money, and nutrition. Most people that I talk to has the government figured out. Most people that I talk to has God/god/Higher Power/ there are none all figured out. Most people that I talk to know THE way to earn and keep more money. Most people that I talk to knows how to eat right and be healthy. Well, since everyone I talk to knows everything about nutrition, why am I writing this blog? A quick Internet search will reveal that the USA is among the top 10 in the world in cancer rates and cardiovascular disease. I do not claim to be an expert in nutrition. I am not a licensed nutritionist nor do I desire to be. I speak from personal and practical experience. I have eaten the way I proclaim for over 2 years and have witnessed the results in myself, my wife and close friends who have walked this nutrition journey that I am on. I have training through self guided research and professional training from the CrossFit level 1 certification that I attended. The most important thing to remember is to keep an open mind and experiment. The best proof for nutrition is personal experience. In the simplest terms possible elite nutrition is as follows: Eat lean meat, nuts and seed, vegetables, some fruit, little starch, and no sugar. That’s it. The facts are cancer, heart disease, diabetes and all other major illnesses are due to lifestyle and modern civilization. Genetics have very little to do with cancer and heart disease. The way you live and eat are the determining factors to cancer, not your parents. No dairy, No grains, and No legumes (beans). Maintain a balance of protein (lean meats) dietary fat (nuts and seeds) and low glycemic carbohydrates (vegetables and some fruit). This may shock you. If it does, experiment with it. Give this dietary change a 4 week trial and see the differences. Stick to what works. If you are interested in this topic further, come and talk to us at CrossFit Crew. Read and educate yourself. Start with the books The Zone Diet by Dr. Barry Sears and The Paleo Diet by Dr. Loren Cordain. The definition of insanity, according to Albert Einstein, is “doing the same thing over and over again and expecting different results.” If your low fat, high carbohydrate diet, your HCG diet, your Weight Watchers, your Jenny Craig, your adherence to the P90X diet isn’t working try this for a month. Remember: ‘Lean meats, nuts and seeds, vegetables, some fruit, little starch, and no sugar.’ Avoid dairy, grains and legumes.
For More information and for further reading on Nutrition please read the following articles:
1) Nutrition: An Interview with Fast Company Magazine - By Greg Glassman
2) Why We Get fat - By Gary Taubes
3) Zone Meal Plans - By Greg Glassman
What is Fitness?
Fitness is a buzz word you can see every day. There are magazines that bear the name. Whole gym chains put this word in their names. With all of this Fitness talk you would think that the definition of that word would be easy to come by, right? Look it up and you will be disappointed. Merriam-Webster’s dictionary defines fitness as: “The quality or state of being fit”*. Well, that’s not very helpful. So, what is Fitness? Is it visual appearance like the magazines say? Is it being really good at a specific physical skill, like running? Is it losing a lot of weight and having good numbers after my annual physical (blood pressure or BMI)? Isn’t P90X fitness? I argue no to all of these mythical hallmarks of fitness, especially the last one. Fitness can be summed up in one sentence: Increased Work Capacity Across Broad Time and Modal Domains. This means that the better you perform at a wider range of skills, drills and time domains the higher level of fitness you have. Fitness is about performance. If you cant put out your not fit. The beauty about this definition and view of fitness is that the stress is removed. No longer do you have to look good, or run really far to be fit. We work out for one goal and one goal only: elite fitness. We could care less how much weight you lose, how your BMI changes, or how big your biceps are. We care that you improve your performance. By doing improving your performance (increased work capacity) in our work outs I guarantee you will look better, lose weight, run faster, lift heavier, lower your blood pressure, improve your BMI and be able to kick any P90X enthusiast’s butt. I promise. It is impossible to increase your work capacity across broad time and modal domains without having a drastic improvement in your looks, weight and all other buzz words that main stream culture claims as fitness. How do we work out? Come in and see for yourself, the first one is always on us. Come prove and improve your fitness.
* Pasted from www.Merriam-Websters.com
Please read these two articles for further information on fitness:
1) What is fitness? - by Greg Glassm
2) Body Composition: Not the holy Grail - by Tony Leyland