Tag Archives: Quotes

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.

DYNAMIC WARM-UP: 27 Squats.

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

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

FOR QUALITY:

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)

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Sunday, 8/5/12

4 Aug

CROGA at 10am, with Tim.
WORKOUT OF THE DAY at 11am, with Tim.
INTRO to OLY, 12-130pm, with Jim.
ADVANCED OLY, 2-4pm, with Jim.

Health is a state of complete physical, mental and social well-being, and not merely the absence of disease or infirmity. -World Health Organization

The 23rd Street YMCA in the 1920s –
what we do is nothing new… it’s tried and true… and just a little bit forgotten.

WORKOUT OF THE DAY:

Foam Roll as needed and talk amongst yourselves about the following task.  Then, complete it!

Walk as far as possible in 30 mins with 40-60lbs. in the form of a weight vest, sand bag, plate(s), barbells, kettlebells or dragging a tire sled.  Other forms of carrying are also allowed but you may NOT definitively damage equipment.

YOU WILL WALK IN THE DIRECTION of WASHINGTON SQUARE PARK and continue to walk around the center (400m loop) should you get there early enough with a Coach generally following you (CFCC will be locked).  At 15 minutes a call of “TURN AROUND!” will be made and you’ll have to turn back for the gym.

YOU PICK YOUR IMPLEMENT – but please recognize that not EVERYONE will be able to carry EVERYTHING.

RECORD HOW FAR YOU WALK, and what implement you used – don’t be surprised if someone takes a picture of you… 🙂

*You can wear a weight vest, carry a sand bag or plate. You can load up a back pack with 40-60 lbs.
*You can drag a tire sled with 45 lbs on it for max distance in 45 mins. Though it’s on you if this gets a little hairy later.
*Remember to walk, not run.

Just to get to Washington Square Park and then back is 1.42 miles.

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.

METABOLIC CONDITIONING:

“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).

Friday, 5/4/12

3 May

Don’t forget!  This SATURDAY – Arrus is taking a group of people to Reading Terminal to talk about how to pick out the right cuts of meat for easy, tasty, healthy cooking.  Meet at the gym at 8am and walk over at 810am.  Members not in the BCCC invited!

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. – Theodore Roosevelt.

RECORD competes in the CrossFit Games Regionals in Maryland today.  Follow the blog and Facebook for up-to-date details – and throw her all the love, good thoughts, and virtual fist-pumps you can.  She has worked incredibly hard to get here, is a humble yet headstrong warrior, and I’m so psyched for her to have this opportunity.  Good things are going to happen – be sure to follow along!

CFCC’s Olympic Lifting Team – Liberty Barbell – is slated to compete this Saturday morning in Moorestown, NJ (20 minutes outside Philly). For more information on this go here. To see our first official participation in an Olympic Lifting competition – check out the video below! If you want to know more about Olympic Lifting and what you’d be in for should you choose to compete at the end of July following the end of our next cycle as a gym – you should definitely check out things this weekend!

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SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: German Hang, 1 minute.
ACTIVATION: Clapping Push-up Practice, 3 minutes. Use a band if you don’t feel like you can spring from the floor.
STRENGTH: Bench Press, up to a peak of 1.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: 95/65 Thrusters alternated with Pull-ups

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).
METABOLIC CONDITIONING:

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.

Thursday, 4/5/12

4 Apr

Why is Gluten Not a Good Idea? – to hear the low down on more CrossFit-ey Nutrition Schticks – come to the Nutrition Seminar on Wednesday, April 18th, 6-730pm. (registration will open on Mindbody tomorrow (Thursday) – but this is FREE for members and a HUGE part of your CrossFit life!) The next CFCC Body Composition Change Challenge starts on the Monday after that, April 23rd – going to the Nutrition Seminar is definitely an unofficial prerequisite so SAVE THE DATE!

Give Yourself a Chance to Get Good at Something – an awesome post from an amazing woman I met while in San Francisco this weekend. I’ve often said that I’m on the “five year plan” when it comes to owning and operating an affiliate and it’s now coming on almost 5 years that I’ve been doing just that and I STILL don’t feel like I do it well enough! Athletically, I can’t imagine EVER being satisfied with where I am – but that’s half the fun, enjoying the process of “getting good at something” – so, allow yourself the chance to start out with little so you can gain a lot!

SELF MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: Band Assisted Hamstring Stretch (try bent and unbent knee), 1 minute each side. Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each side.
DYNAMIC WARM-UP: for 3 minutes, arm swings, leg swings, hip swings – as needed.
SKILL WORK: To be completed before it’s time for your heat or after you’ve already completed the below. Attempt your best UNBROKEN set of double unders, if you don’t “have” double unders, practice single unders to be better at double unders.
METABOLIC CONDITIONING:
“CHRISTINE” 3 Rounds For Time: 500m Row 12 Deadlift (BW – if bodyweight is not an fast option for you, scale to 50% of your max) 21 Box Jumps (24″/20″)

*if necessary be prepared to go in heats.

MORE GREAT STUFF from Kelly Starrett of MobilityWod.com

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!
SPECIALIZED SESSIONS: THERE IS NO ENDURANCE TODAY!  1pm GYMNASTICS SKILLS SESSION with SAMMY – on MUSCLE-UPS.

“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.
DYNAMIC WARM-UP: One loop of the LONG LOOP RUN.
METABOLIC CONDITIONING:

“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!