Strength. Conditioning. Community.: November 2007

YOU are an ATHLETE...

...even if you don't know it yet. So why not train like one? The functional requirements of Olympians, grandmas, and everyone in between differ only in degree, not in kind: everyone should be able to run, or jump, or pick something heavy up off the ground and put it overhead. To that end, CROSSFIT combines weightlifting, basic gymnastics, and high-intensity interval training into short, constantly-varied workouts that will transform both how people perceive you and how you perceive yourself.

Though capable of crushing the fittest of the fit, CROSSFIT is completely scalable, so that anyone, regardless of ability, can jump right in. It's simply a blast. More importantly, it works.

YOU ARE AN ATHLETE--but don't take our word for it. Let us help you find out for yourself.

Trainers

Sean "dammit" Manseau, CSCS, is a CrossFit trainer and a Fairtex-certified Muay Thai instructor. He graduated magna cum laude from UMASS-Amherst with a B.A. in the Psychology of Religion and can do twenty-four rounds of "Cindy" (but "Elizabeth" as rx'd takes him almost 15 minutes).

Check out his interview with Dr. Kelly Starret at September's CrossFit Certification Seminar in Portland, OR.

Sandy Ji, CEO, is co-owner of Pioneer Valley CrossFit and the apple of Sean's eye. Aww. While some of her more endearing athletes absolutely insist on calling her The Punisher, she is really nothing but a terribly sweet and pensive gal who just happens to love seeing her athletes getting stronger, day by day.

Suck It Up, Buttercup

I'm about to go do today's Hero WOD (and more about that later), but first I wanted to share a video that is truly, truly inspiring.

None of us are ever allowed to whinge about how hard these workouts are ever again. This kid Al is the greatest. Stop by the CrossFit Affiliate blog and leave a comment to let him know.

What Has Your Gym Done For You Lately?

Found this on the CrossFit Boston site:

If you are a bodybuilder--that is, if you have strength trained for years and dieted so rigorously that your body-fat percentage is in the single digits--then it potentially makes sense to train individual muscles in isolation. The other case in which machine-based training makes sense is in rehab, when the body has become so disabled that it must be rebuilt brick by brick. But most of us are neither crippled nor on the verge of entering the Mr. Olympia competition, so why do we train as if either is the case? The answer is a combination of the gyms' desire to maximize profits, and our own desire to find workouts that don't involve work.

"The club owners bought into what the equipment industry told us," says Michael Scott Scudder, a former club owner and a leading consultant to the industry since 1991. And what the equipment makers ultimately told the gym owners was that if you stocked enough machines, you could do without as much one-on-one attention from trainers. "I don't think fitness happens best in isolation," says Steve Myrland, manager of Myrland Sports Training and a former strength coach for the University of Wisconsin and the San Jose Sharks. Various studies back this up, showing that people who exercise in groups maintain greater motivation to train than those who work out alone. "This is hard stuff, and it's a lot easier to share hard stuff than do it yourself. At the clubs, you are going to be turned loose on the machines, and a machine is like an isolation booth."

From Best Life Online: "Is Your Workout Wasting Your Time?"

Couldn't have put it any better myself. No really, I couldn't have, so thank God for ctrl-c, ctrl-v.

While you're surfing over to check out our Eastern MA cousins, be sure to stop by Jon Gilson's Again Faster blog. The guy writes some brilliant, inspiring articles, like this one and this one.

Walkin' In a Winter Wonderland

Not! Today's prescribed WOD was a 400m lunge walk for time. Well, here in the Northeast we've got about a foot of snow on the ground, and seeing as how I'm not training for the Army's Winter Warfare division, I decided to workout inside where it was nice and dry and toasty warm. But I felt kinda guilty, so I did my best to come up with something evil. Let's call it

This One'll Ring Your Sleigh Bells
For time:
30 KB snatches right (1 pood)
5 pistols R
30 KB snatches left
5 pistols L
25 KB snatches R
5 pistols R
25 KB snatches L
5 pistols L
20 KB snatches R
5 pistols R
20 KB snatches L
5 pistols L
15 KB snatches R
5 pistols R
15 KB snatches L
5 pistols L
10 KB snatches R
5 pistols R
10 KB snatches L
5 pistols L
5 KB snatches R
5 KB snatches L

My time: 21 min. As an early Christmas present, I spared myself those last ten pistols and finished up with hollow rocks and hand-stand practice. Try it for yourself, and let me know what you think.

Disclaimer

Due to the number of sources from which we obtain content and the nature of electronic distribution via the world wide web, Pioneer Valley CrossFit (PVCF) does not give any warranties in respect of the web site.

Some of the information contained in or accessible through this website is from a variety of other sources. No warranty is provided by Pioneer Valley CrossFit that information contained therein is accurate or up-to-date and PVCF cannot be held liable for any loss or damage resulting from such materials.

There are links to other websites available to users throughout this site and we make best efforts to link only to information on appropriate websites (i.e. other CrossFit and related fitness sites). However, as they are outside the control of Pioneer Valley CrossFit, we accept no liability and cannot guarantee that

such links or information that users may then be able to access,
will not contain content of an inappropriate or offensive nature, or
will not contain content of an inappropriate or offensive nature, or

Whilst we make best efforts to make sure that content and resources available on our website are virus free, we recommend that you always use anti-virus software when accessing or downloading information from the internet. PVCF is not responsible for any loss, corruption, damage or disruption to your computer system (including data, software, operating system and hardware) which may occur whilst using this website or materials you have downloaded from it.

(Thanks CrossFit Central Scotland!)

Be It Ever So Humble

We found a space. We found a space. We found a space! It's small (800 sq ft, with 14' ceilings), but we'll call it home...at least until you help us outgrow it.

Apparently, at one time it was occupied by a weightlifting club. "And not one complaint in five years," the landlady assured me, despite the fact that the space is on the second floor, the floors are wood, and the walls are thin. (At least there's no tenant below us, only storage.) I did my level best to explain to her that, occasionally, we were going to be making a godawful racket. She didn't seem to think it'll be a problem, but I guess only time will tell. Hopefully we won't become the most hated new residents of Easthampton's Paragon Arts and Industry Building.

Anyway, we take possession 1 January. I'll start the renovations this month, which shouldn't be too bad--sanding the floor, putting up some dry wall--and we'll order equipment, everything necessary for standard CrossFit workouts: Olympic barbells, bumper plates, a pull-up bar assembly, rings, a climbing rope, a C2 rower, a GHD bench, kettlebells, Dynamax balls and more (care to heave some 100lbs sandbags, anyone?) If everything goes according to plan, we'll open for "beta testing" around the middle of Jan, and start classes for real 1 February.

Hey! Don't be shy. If you live in the Northampton area and you're curious about what we're up to, drop us a line.

04 Dec 07 - What Fresh Kettlebell Is This?

Today's assigned WOD was front squats, five sets for five reps. I did 200lbs for sets across, the heaviest I've gone since I strained my back six weeks ago.

It felt, you know, heavy. But I just finished Rippetoe's Practical Programming, so I'm motivated to get back where I was. Squats uber alles!

But was I satisfied? Oh, no. I decided I wanted to give one of these "Painstorms" I'd been hearing about a whirl. Once a month, these lunatics in Scotland concoct outlandish, high-volume workouts only a real masochist would attempt. This month's was

Griptastic
For time:

500m Row
50 KB Swing Right Hand (36lbs)
50 KB Swing Left Hand
500m row
50 KB Snatch Right Hand
50 KB Snatch Left Hand
500m row
50 KB Clean and Press Right Hand
50 KB Clean and Press Left Hand
500m row
50 KB Swing Both Hands
50 Turkish Get Ups
500m Row

My time: 51:06. Never in my life have I done such a high volume of kettlebell work. Never imagined it. Never had nightmares about it. Sick, sick, sick. This must be their revenge on us for the Boston Tea Party or Braveheart or something. But it's a fine example of what's so right about CrossFit: this was a volume of work I'd never before encountered, but I was prepared. Not to excel, necessarily (the best time I saw was an eye-popping 40 min!) but to gut my way through it.

071201 - One-Hand Me, You Scoundrel!

Today's a rest day on the CrossFit HQ site, so we came up with this one. It's either a lewd come-on or a fairly brutal ten minute WOD:

One-Hand Me, You Scoundrel!
5 rounds (both sides) for time of:

5 one-armed push-ups
1 kettlebell swing (1 pood) (same arm)
1 kb clean
1 kb snatch
1 kb overhead squat
1 kb Sott's Press (i love the little samurai bow this guy does when he finishes. "Hai!")
1 kb thruster
1 kb windmill

Switch arms after completing the set. Both arms equals one round. One pood (16kg) may seem like a light weight, but in this case, it's the Sott's press that's the limiting factor. Give it a shot, and let us know how you did.

Friday, 30 November - A Bit of a Slog

Today's WOD was simplicity itself:

Run 5k.

5 and 10k runs come up fairly seldom on CrossFit, which tends to regard 100, 400, and 800m sprints as more functional. (After all, when was the last time someone chased you three miles?) But we're seeking well-rounded fitness, "increased work capacity across broad modal domains," and that means every once in a while we have to give the oxidative energy pathway, that favorite of LSD runners every where, a tune-up. My training partner hadn't run at all in months, so to try to even things out, I wore my 20lbs weight vest. Our time: a very slow 32:00.

Oy, having layout issues. Anybody know XML?

Go Lauren Go!

This video was posted on CrossFit HQ's site last week. In six months of CrossFitting, Lauren of CrossFit Alexandria has lost fifty-five pounds. Amazing! I'm reposting it here so that anyone who missed it can see what high-intensity exercise and a Zone-based diet can achieve.

A Simple Desultory WOD (or How I was Burpee'd Into Submission)

With apologies to Paul Simon, today's workout was

A Simple Desultory WOD
Four rounds for time of:

5 muscle-ups
10 handstand push-ups
15 knees-to-elbows
20 burpees

Time: 24:54.

Kind of a mediocre performance. My time would really have benefited from having someone to race. But I wanted something metcon, and dang if I didn't get it. You know times are tough when you're looking forward to knees-to-elbows for a break; afterwards I was prostrate for a good five minutes. Today was definitely one of those days I was getting a lot of funny looks...people whose idea of a hardcore workout is 4x10 sets of preacher curls just can't relate to what we do.

Care to comment?

Ripped

I was doing a Google image search for "ripped calluses" and came across this:

This is Ken Wilber. A million, billion years ago, when I was earning a B.A. in the Psychology of Religion, Wilber, the visionary author of such works as "No Boundary," "Grace and Grit," and "A Brief History of Everything," was my personal hero. Now he is again. I hope I look that good when I'm 51...although I also hope that by that point I'll have more hair than he does.

Anyway, on to the matter at hand (ouch, that pun was so bad it hurt to type it):

Weight lifting gloves are useless for CrossFitters. They'll slow you down on the pull-up bar and keep you from getting a secure grip on the barbell. As Coach Mark Rippetoe advises, "Only wear gloves if you're worried your calluses might rip your pantyhose." Calluses are the skin's natural reaction to repeated friction or pressure; as long as you take good care of them, they'll take good care of you. Here's an article about proper callus care. Remember: calluses are not to be avoided. They're evidence of hard work--badges of honor, practically!

Schedule and Fees

Class Schedule:

January 2009

	Mon	Tues	Wed	Thur	Fri	Sat
7AM	WOD	WOD	WOD	WOD	WOD
8AM	WOD	WOD	WOD	WOD	WOD
9AM
10AM						WOD
11AM						WOD
Noon -4:55PM Closed
5PM	WOD	WOD	WOD	WOD	WOD
6PM	WOD	WOD	WOD	WOD	WOD

NOTE: All classes start promptly on the hour. PLEASE BE ON TIME. Or you will wear a weight vest for the whole WOD :)

Fees
Your first class is free. Advance sign-up required. So, come in, try it out. If CrossFit seems right for you, our membership fee is $150 per month for unlimited training sessions.

Recurring Monthly Membership......$150.00

Police, firefighters, and military personnel are eligible for a 20% discount (valid ID required).

Recurring Monthly Membership for Police, Firefighter and Military Personnel......$120.00

Note: These are not contracts; you'll be billed monthly, but you can cancel at any time. However, once you've been CrossFitting for awhile, you know that nothing else even comes close. If you've found a home at PVCF, and are willing to make a limited commitment, the following discount options are available:

3 Month Package......$375.00
(That's $125.00 per month--a 20% discount)

6 Month Package......$675.00
(25% discount--only $112.50 per month!)

Prototype

Maybe this t-shirt prototype is a little premature, considering that at this point PVC consists of little more than a business plan, an active domain, a pair of rings, some parallettes, a kettlebell and a sledgehammer, but I couldn't resist. What the heck--today's a day for celebrating!

I promise that when the real t-shirts are made, they won't look like someone used a white magic marker to draw on a sheet of duct tape.

We're Live!

27 November 07, 20:27. http://www.pioneervalleycrossfit.com is on the interwebs!

You Got Served

Some kids demonstrating amazing athletic prowess. Seems there's concern brewing in the weightlifting community about the extreme volume CrossFit often prescribes for O-lifts.

Map and Directions

We're going to be raising an almighty ruckus in Room 240 of the Paragon Arts and Industry Building, 150 Pleasant St, Easthampton, MA.

View Larger Map

Getting To Paragon Arts and Industry Building:
Our building is easily accessible from Interstate 91 or the Massachusetts Turnpike (Interstate 90).

From the South: On Interstate 91, take Exit 17B (easthampton). Follow Route 141 to Easthampton. At the foot of the mountain, turn right onto East st. Follow for approx. 2.3 miles. Turn left on to Ferry St. Follow to the end. Take a left onto Pleasant St. Go approx 1/10 of a mile and take a left immediately past the American Legion Hall. Take an immediate right after your turn and go approx. 250 yards - our entrance will be on your left. For the loading docks, turn left at the American Legion Hall and continue around behind the large brick buildings to your right. Go past the large (200 foot tall) chimney and our loading docks are on your right.

From the North: On Interstate 91, take Exit 18 (Northampton). Take a right at the bottom of the ramp. Follow route 5 to Easthampton. Turn right onto East st. Follow for approx. 1.5 miles. Turn right on to Ferry St. Follow to the end. Take a left onto Pleasant St. Go approx 1/10 of a mile and take a left immediately past the American Legion Hall. Take an immediate right after your turn and go approx. 250 yards - our entrance will be on your left. For the loading docks, turn left at the American Legion Hall and continue around behind the large brick buildings to your right. Go past the large (200 foot tall) chimney and our loading docks are on your right.

From the center of Easthampton (Rt. 10): Pleasant St. comes off the Rotary (circle) in the center of Easthampton. Take Pleasant Street approx. 1/2 mile - you will see our sign on the right. Go past this sign and take a right immediately before the American Legion Hall. Then take an immediate right and our building entrance is 250 yards up on your left.

Take the white door, go up the stairs to the second floor, then go past the office, around the corner to the right, and down the hall. Ours is the blue door.

Get Off That Treadmill!

"Otto trained in distance running and (his identical twin) Ewald trained in the field events. They are the same height and have similar facial structure, but they look very different otherwise." Hmm, you think? Art Devany's written a great article on the role activity plays in determining phenotype, regardless of genotype.

(Thanks to CrossFitNYC for digging this one up!)

Thirty Muscle-Ups for Time

Made up the WOD from Thanksgiving Day:

30 Muscle-ups for time.

Time: 9:08. Not really anything to brag about, but that's a 6:49 improvement over the last time I did this, about six weeks ago, and it was just two or three months before that I got my first muscle-up. Progress is being made! How'd you do?

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