Tag Archives: Quotations

Friday, 8/10/12

9 Aug

Some reading for the weekend:

32 Slow-Living Inspired Ways to Spend Summer (before it ends!) from Mark’s Daily Apple!

Is CrossFit dangerous? A pretty incredible story – and, at the end, a CrossFit Headquarters Level 1 Coach raps to Biggie Smalls – what more could you ask for???

Required reading: “If you compare yourself with others, you may become vain or bitter; for always there will be greater and lesser persons than yourself…Enjoy your achievements as well as your plans.”

Tekla, catches some air on the burpee – even though no one said anything about vertical jumping! The burpee INCLUDES the jump – if you’re not leaving the ground, you’re not working hard enough! Today’s WOD will make that jump pretty intentional – USE IT!

SELF-MYOFASCIAL RELEASE: As needed, until 5 past.

MOBILITY: Partner Assisted Lat Stretch, 2 minutes to learn, complete, and switch.


ACTIVATION: Take 3 minutes to work up to a max Box Jump (record your height).

STRENGTH: Front Squat, up to a peak of 1.


5 Rounds of:

Box Jump (80-90% of peak of 1 from today), 3 reps

Burpees with a Vertical Jump (aim to hit the ceiling – don’t worry if it’s not the exact same jump every time), 5 reps

Jumping Lunges, 10 reps (switch feet 10 total times)


Friday, 7/20/12

19 Jul

The noon session is cancelled today due to CFCC’s entire staff being involved in the process of interviewing potential new Coaches for the gym!  The 330pm, 430pm, and 530pm sessions are still on!

Thoughts on the CrossFit Games from 13th Place.

Some thoughts on training with barbells from a man who’s made history doing so.

Arrus, at the top of a set of 2 Sumo-Deadlifts at 525lbs… like you do.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.  Foam Roll Hips, 5 minutes.

DYNAMIC WARM-UP: 3 rounds of: 3 Adductor Mobs per Side, 3 Jump Squats, 30 second Handstand Hold, 3 Burpees AFAP (As Fast As Possible).

SKILL WORK: Review the Thruster and work up to a your metcon weight.


“KALSU” with an optional 20 minute cap.

Past times are here.

With 5 burpees at the start of each minute, perform 100 thrusters (135/95) for time.

“Today spiritual cultivation is very shallow in this society. You think, people today, they have everything they have. Are they happy? They are not happy, because they can feel their life is missing something. What’s missing? The spiritual side of cultivation, of understanding. Are you righteous? Can you show respect? Are you humble? All these things are required to make yourself reach higher levels. If I can conquer myself to do what I want to do, I have my life.”

(Because Kalsu is not just ANY workout).

Wednesday, 4/11/12

10 Apr

Did you like Olympic Weightlifting on Tuesday?  What would you like to see improve by the end of the cycle?  Post to comments!

ROWING WITH LIZ at 530pm: 4-6x500m, rest 2:00mins in between

YOGA (YEP! You read that right…) at NOON and at 630pm with Tim – TODAY!  These classes are 45 minutes long and will be a regular part of our rotation from now on!  In addition to all that – two GREAT events coming up for CFCC members (sign up under SEMINARS):

1. The Nutrition Seminar, Wednesday, April 18th, 6-730pm. FREE for members, $50 for non-members!
2. AND – YOGA for LIFTERS with Gina Stickney, Sunday, April 29th, from 12-3pm! We are SO excited to host Gina for this workshop! This seminar is part lecture, part practice. It will begin with approximately one hour of verbal instruction in Anusara yoga, which focuses particularly on the benefits of proper postural alignment and how mobility, breath, and practice can keep you in a good position at ALL times. The second part will be two hours of hands-on yoga technique, with a concentration on opening up the hips and the shoulders specific to the limitations that CrossFitters experience. It’s going to be AMAZING and ALL of the Coaches are attending – you should too! $15 for members, $50 for non-members.

Tim, showing off a great top position for the deadlift - NOT leaning back, but flexing the glutes to finish the lift, is CRUCIAL to the dealift's efficacy in your training. Also, sometimes ... strong makes this face, and that is O.K. 🙂 In fact, it's probably occasionally necessary.

“Successful weightlifting is not in the body, it’s in the mind. You have to strengthen your mind to shut out everything—the man with the camera, the laugh or cough in the audience. You can lift as much as you believe you can. Your body can do what you will it to do… I don’t think of my opponent, even in a close contest. I never would say to myself, ‘I hope he slips.’ That’s a negative attitude. Saying that, you’re relying on outside help to win. Prayer doesn’t help, either. That’s also relying on outside help. The will has got to come from me. It’s all up to me.”
-Tommy Kono

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 3 minutes. Lax Ball Shoulders, 3 minutes.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side.
DYNAMIC WARM-UP: 30 seconds of each: Squat to Stand, Air Squats, Glute Bridges, Jump Squats.
STRENGTH WORK: Spend 15 minutes working up to a heavy 5 reps for the Weighted Glute Bridge. The Coach does not need to watch your every rep but will be looking around to make sure that your form is solid. Bars should be shared to make loading easier. Use a towel to help with any hip pain (the bar should sit below your hip bones).

Check out the last time we did this workout (September 22, 2011) – your previous score may be there!
And another time – June 16, 2011

5 Rounds for Time of:

Deadlift, 5 reps (275/185)
Burpees, 10 reps

If not using rx’d, use 85% of your tested max deadlift.

5 Coaching Cues for the Deadlift, from Tony Gentilcore.

Just how heavy can you go on a glute bridge? Check out 495lbs. x 6 – if you need a spot like this gluteal gentleman, use one! And yes, I’m very aware that this looks REALLY weird.

More on Glute Training and why we do it is here.  (not WFS!)

An oldie, but a good one.

SATURDAY, 12/17/12

17 Mar

GAMES: 12pm today (Saturday) and 11am on SUNDAY – no matter what the Calendar says, sorry, it’s been finnicky!

“Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.” – Samuel Beckett

Todd, one of CFCC's founding members, currently in Ireland. Pictured in Wicklow.

9am and 2pm SESSION:

SELF-MYOFASCIAL RELEASE: As needed, until 10 past.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side. Band Overhead Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.

“Helen” : 3 Rounds for time of: 400m Run (THE LONG LOOP), 21 American Kettlebell Swings (1.5/1), 12 Pull-ups

Every other time we’ve done Helen.
More specifically, your previous Helen times!

Friday, 3/9/12

8 Mar

Specialty Classes: Advanced Olympic Lifting 3-5pm, 5-7pm – wondering what it takes to attend this class?
Elements: 7a with Cassie, 9am with Chris.

Avener, judging Meredith for WOD 12.3

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Glutes and Hamstring Tie-in, 5 minutes.
MOBILITY: Coaches Choice, 5 minutes.
DYNAMIC WARM-UP: 3 rounds of: 10 Plate Loaded Good Mornings (Sumo Stance, Slight bend in the legs, as in Sumo), 10 Glute Bridges, 10 Adductor Mob sit backs each side.
STRENGTH: Sumo Deadlift, up to a peak of 2.
METABOLIC CONDITIONING: Partner Relay: with a partner, alternate rowing 1 minute for as many calories as possible for 10 minutes. So, you row for a minute (as many calories as you can), on the minute, switch with your partner, who will then row for a minute… until 10 minutes has passed. Your score is the total amount of calories. If you are the odd man out, row like you have a partner and double your score.

INSPIRATION: the daily experience of putting yourself through something difficult makes you BETTER at doing just that.

Wednesday, 2/29/12

28 Feb

Specialized Classes: CrossFit Endurance with Liz at 530pm, Mobility with Tim ½ hour 1-130pm, 730pm, Intro to Oly at 6-730pm (with Erin).
Elements: 7am, 9am, and 7pm.

“Work every day. No matter what has happened the day or night before, get up and bite on the nail.” – Ernest Hemingway

CROSSFIT ENDURANCE: with your partner, row 5k.

Come get mobile like this young fellow, at the 1pm class and at 730pm TONIGHT.

SELF-MYOFASCIAL RELEASE: As needed until 5 past.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes, perform 1-3 Pronated Grip Pull-ups. Every rep should be fast and if any reps become slow back down in load or in reps.
SKILL WORK: The rebounding or repped box jump. Pick any height you like and work this skill for 5 minutes. Focus is on precision. If you’re hitting a height that’s really awesome but makes your form deteriorate, lower the height of your box.
METABOLIC CONDITIONING: Complete 5 attempts at an unbroken set of wallballs. Unbroken means you can rest as long as you want in the squat and you can miss the target and keep moving, but the second the ball touches the floor your set is done.

You will record two scores: 1) The highest number of wallballs you did in one set 2) The lowest number of wallballs you did in one set.

*** if you are a wallball beast, try an unbroken set of 2-fers ***

POSTURAL RESTORATION: Accumulate 2 minutes in a Wall Assisted Straddle.

Friday, 12/16/11

15 Dec

Please remember that the noon is cancelled this Friday!  Also, the On Ramp on Saturday is cancelled.

Please be sure to check out our Holiday schedule – plan to train through your Holidays!  It can be done!

Remember that if you are a member of CFCC and you’d like to gift a month of membership, it’s just $75!  This offer is good until the end of December!  Let us know if you’d like to take advantage of it!

Shoulder Savers (part 1 in a 3 part series) by Eric Cressey – a man who knows a LOT about shoulders.  If you want to keep your shoulders safe – learn to know your the muscles moving your shoulder blades (scapulae) very well!

Socks. If you're gonna deadlift and you're not gonna wear sweats... you need them!

“Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one’s potential.” -Bruce Lee

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 10 minutes.
MOBILITY: Wall Quad Stretch, 1 minute on each side. 90/90, 1 minute on each side. Gastroc/Soleus Stretch, 1 minute on each side. Rack Stretch, 1 minute on each side. Band Overhead, 1 minute on each side.
POSTURE AND STABILITY: Handstand Hold, 1 minute.
DYNAMIC WARM-UP: Row 250m, if you are waiting for an erg. Work on hand balancing.
STRENGTH: Press, up to a peak of 5.
METABOLIC CONDITIONING: 3 rounds for time of: 250m Row, Short Loop Run.

To be done in heats when there are more than 5 people in a class. Bring your own timers just in case you need to keep track for yourself! If you did not attend Thursday you may also opt to complete 30 Double Unders in lieu of the Short Loop Run.