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03/30/2011

Motivation time:

 

Constantly varied, functional movements, performed at a high intensity (CrossFit) will get you some incredible results in the gym. Add in a quality diet (paleo), and the results are nothing short amazing!

 

The picture below is of my good friend and former college teammate. He and I started CrossFit together on the same day. Having numerous injuries, he got out of shape. Over the last few years, he has been a CrossFitter and he has changed his life. Look at this transformation!!!

 

Photo-65
Before...During...now (and beyond) or beer...beer...barbell haha

 

Did he do anything differently than any of you. Not at all. He just stayed dedicated and made time for his health and fitness. The biggest excuse I hear on why people don't want to make this change is or give up is: "I don't have enough time." How can you not make time for your own well-being??? Just 1 hour a day for a few days a week is plenty! I am always impressed with how many of you work so hard and have such busy lives, yet come in almost every day. You have, and will continue to see, results like this.

 

Many of you are starting your own journeys through your lifestyle transformation. It has been so much fun watching so many of you make these changes. Don't forget where you started. Keep working hard and you will get where you want to go. 

 

 

Saturday Classes:

 

Saturday will no longer be a beginner day. Saturday workouts will be just like every other day of the week now, maybe even a bit more challenging. Since we have had such strong feedback, we will also most likely host classes in Mountain View every Saturday starting very soon. The time has not been decided.


 

 

This Saturday Crossfit Santa Clara will be closed. Please visit Crossfit Mountain View for our 9:00am class.

 

 

 

Picture of Liz during the "basketball" game we played today:

Photo-66


 

  

 

 

Workout for Tomorrow:

 

 

75 GHD Sit Ups

  

Shoulder Press

3-3-3-3-3-3       If you do not fail, you have not gone heavy enough.

I want this to be the bulk of our focus tomorrow, stay tight through the midline and press some heavy loads.

 

 

Partner Sled or Prowler push/pull 

rounds and weight to be discussed tomorrow.

 

The time domain is about 6-9 minutes


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Some summary stats about wod2 so far:
mens percentiles for wod2
% Overall Score Africa Asia Aust. CanE CanW. Cen.E. Eur LatAm MidAt NCent NE NorCal NW SCent SE SoCal SW
100 580 350 351 504 545 413 504 559 371 527 516 580 512 520 507 546 514 506
90 408 350 351 406 478 380 386 428 371 405 444 414 404 412 405 410 412 422
80 375 350 349 373 405 361 362 390 370 378 400 386 369 381 366 376 379 370
70 355 350 341 346 372 324 333 367 369 359 370 363 339 360 344 360 365 339
60 336 350 324 338 360 310 325 349 352 336 343 343 330 341 338 341 337 326
50 323 270 305 325 340 302 309 332 340 314 327 330 309 333 320 318 324 309
40 302 270 301 309 324 297 296 321 308 297 308 318 296 305 305 305 303 296
30 289 270 292 292 300 288 274 296 263 284 293 295 282 287 294 289 290 282
20 267 246 279 267 277 274 261 277 245 264 271 268 263 267 273 268 265 267
10 240 246 264 240 264 253 235 259 201 240 260 241 233 250 249 233 235 243
0 1 232 244 151 144 196 146 112 191 182 186 148 130 144 201 1 175 21
#people 1834 4 10 145 68 37 128 121 13 109 135 220 129 152 132 138 146 147
womens percentiles for wod2
% Overall Score Africa Asia Aust. CanE CanW. Cen.E. Eur LatAm MidAt NCent NE NorCal NW SCent SE SoCal SW
100 521 340 321 475 486 404 432 516 286 504 521 488 494 510 477 480 448 513
90 388 340 321 377 451 404 380 391 286 415 413 385 377 409 397 381 388 402
80 362 340 321 357 378 343 353 359 286 378 373 360 365 377 365 368 347 328
70 335 340 321 331 364 325 322 345 286 341 340 338 337 347 348 344 333 309
60 315 340 317 297 338 317 305 337 286 309 327 326 306 332 329 333 309 297
50 297 333 317 283 316 299 284 298 286 297 301 311 288 301 323 315 296 273
40 273 333 314 271 311 270 262 282 286 288 288 295 266 277 286 301 272 268
30 260 333 314 261 273 261 248 256 261 265 271 268 261 264 270 269 261 254
20 233 231 270 239 264 258 237 231 261 246 237 231 225 229 259 234 231 236
10 202 231 270 230 252 237 225 216 261 217 212 202 208 194 225 213 196 190
0 9 222 268 83 188 200 189 156 245 162 123 39 9 117 158 113 144 148
#people 870 4 5 61 34 16 51 35 3 51 74 88 75 89 65 81 61 77

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