The CrossFit program is wholly unique in its aims, prescriptions, methodologies, and implementation. It's a program that would best prepare trainees for any physical contingency—prepare them not only for the unknown but for the unknowable as well.
Chuck Norris does not hunt because the word hunting implies the possibility of failure. Chuck Norris goes killing
Workout for Tomorrow:
Team workout made by Karo on the spot!
Meet Will (Below)
Will was a participant in this weekend's level 1 cert. Today he came in and crushed Fra and worked extremely hard all day long. Just wanted to give the guy a shout out, people like Will truly inspire me to work harder.
Speaking of working Harder, here are a few email's I received lately in regards to the results Crossfit has given them:
From Paul Witteker:
Jason – I don’t workout at CFSC, but I do workout at CrossFit Cache Valley. Yours in one of the CF sites that I enjoy visiting 4or 5 times a week…so here is a fun one for you. I found CF 11 months ago and in April of 2009 we did Angie and by then I was doing pullups, so I rx’d, but it took me 30:17. Today we did Angie again at our box and I was 17:15.
From Bill Cramer:
Also while on your site I have seen the personal success stories and just wanted to join in if that's cool. I've been crossfitting for about 4 months and I have gone from 178lbs at 9% body fat to 186 at 7%. training hard and following paleo. And my 'fran' went from 11min+ to 3:42
Congratulations on your accomplishments!
Visit this site often?? Shoot me an email with how Crossfit has worked for you!
Some of you are going to look at this and think it is the dumbest thing ever, others will think it is funny as hell (I'm on the funny as hell side). Ashley and I were at borders today looking for some new reading material for all of the flights I have been going on lately. We came across this one...classic!
Not exactly sure why but the stuff this guy comes up with is hilarious. Everyday I will post a different "Chuck Norris Fact." Like it....read it. Think it's stupid....pass it on by. Either way its something new and different, I like to switch things up as often as possible.
Note* they may sometimes be a little vulgar, nothing too over the top
Here is the Chuck Norris Fact of the Day, hell since this is our first time doing this I'm going to throw in two:
1) Chuck Norris has BRAILLE on his boots so that even blind people will know whats coming
2) Chuck Norris' calendar goes straight from March 31st to April 2nd; no one fools Chuck Norris.
I asked for your success stories, here is one from Mike:
"7 mile hill loop in LG, personal best beginning of Nov. prior to starting CFSC: 56:13.
3 months of CFSC later, no long running to speak of minus our workouts. New Personal Best: 54:02. Kick ass, felt stronger, was able to keep a more sustained high HR pace. Felt awesome! Not to mention in 3 months my deadlift has gone up by 50lbs as well!"
This is just one more example of how short and intense workouts can help you go long.
Have a story? Send it to me!! Nice work Mike!
Workout for Tomorrow:
Benchmark week continues!!!!!!
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. We've used this in 3 and 5 round versions. 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.
Possible strength component after we finish this workout
Awesome pic's of John Ice Climbing!
Your fran times
Thruster video tomorrow, please email me if you want anything else explained in a video.
How is benchmark week going to be different than a normal week at CFSC???
The biggest or most noticeable change will be that we will begin writing our times down on the white board again. Lately we have shy-ed away from this. Mainly because I found it to be a little unnecessary since we most likely will not repeat many if any of the workouts I have been programming. With that said, this does not mean we should not be tracking our weights and numbers. It is extremely important to keep track of your progress.
Look around the gym and you will see some amazing things going on!!! Look at what you have achieved.
Often times it is easy to look at what you suck at and get upset. I encourage each of you to take time and think about all of the things you have gotten better at. Don't have a Muscle Up yet?? Who cares!! Your Deadlift has gone up by 100lbs, squat by 50, and can run a mile in a minute less than when you started. That's the good shit!!! Get excited and stay consistent.
This week will be an opportunity to track where you are and where you were. Many of you may have started with a Mini Cindy (5-10-15 pull ups push ups squats) or perhaps tabata squats? We will do things similar this week and be prepared to be amazed at the difference.
Crossfit works! Has it worked for you?
I am sitting in a room right now of 60 participants at a Level 1 cert. Each participant has the exact same story, "I started Crossfit and have never been in better shape in my life. I used to not be able to ....... now I can .........." This stuff is awesome to hear, I want to hear it from you too. If any of you have a story you want to share please send it to me. It can be as simple as," I couldn't walk up the stairs to my bedroom without getting out of breath, now I can" all the way to, "I couldn't pick up a box at work on my own, now I can deadlift my bodyweight."
Let me hear it!!
Workout for Tomorrow:
Can't think of a better workout to start the week than:
Expect a video on the most efficient way I have found to do a Thruster this week. Many many many people have terrrrrrible technique on the thruster and need work. There technique is dangerous and less efficient, more on that in the video.
The deadline for competitors to register for the NorCal Sectionals is Sunday, February 28 at 8pm PST.
The NorCal Sectional is shaping up to be one of the largest CrossFit competitions to ever take place in Northern California, thus far trailing only the 2008 CrossFit Games in terms of number of competitors.
So mark your calendar if you're thinking about competing: you have just a little over 10 days left to register.
We'll be releasing the final competitor count, as well as draw sheets, shortly after registration closes.
Masters Registration Opens Monday Feb 22
Registration for the Inaugural CrossFit Games Masters Competition will open at 1200 PST on Monday, February 22nd.
To register, Master's athletes must have birth dates on or before July 15, 1960.
Registration at the Regionals will be first come, first served (no qualifying required). Scaling options will be available, but they will disqualify you for the Games.
The Master's qualifiers are worldwide. Folks will compete at their closest Regional, but they are competing against all other Masters all over the world for the Aromas spots. There are no fixed spots allocated to each Regional, and it's possible that some Regionals won't send any Master's athletes to Aromas.
The workouts and scoring will be announced in April, and each Regional will have exactly the same workouts.
The top scoring 15 men and 15 women from all around the world will come to Aromas in July to compete for Master's Champion.
*****Make sure to remind Mickey and JoJo to sign up for the master's*****