...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.
Canadian Army CrossFit Exercises - (Go to the menus at the bottom of the page. Select "Combat Fitness Program" and then "Exercises." The third menu allows you to select from a wide variety of CrossFit exercises, with demos by Nicole Carroll and commentary by Greg Glassman. Invaluable!)
“The single thing that comes close to a magic bullet, in terms of its strong and universal benefits, is exercise,” Frank Hu, epidemiologist at the Harvard School of Public Health, said in the Harvard Magazine.
A new variation on an old favorite. Ten minutes is the new twenty.
High-intensity work may also be superior to low- or moderate-intensity training for fat loss. The reason for this is in the profound effect of high-intensity work on post-exercise metabolism. Following any workout, your metabolic rate will be elevated. The degree and length of this post-exercise metabolic boost depends on the exercise intensity rather than its duration . Hard workouts then, even short ones, may end up burning more total calories throughout the day than lighter ones of longer duration. High-intensity work is more stressful and releases greater amounts of epinephrine and norepinephrine. These fight or flight hormones take time to be metabolized. While they remain in circulation, they result in many calorie-burning effects, such as increased heart rate and elevated body temperature.
There's a kid named Brandon Oto who is a regular presence on the CrossFit messageboards; he's only twenty, but a font of useful information about all manner of things CF. Today he posted a list of fifty (50!) things he's learned from his year and a half of CrossFitting--it's well worth a look.
1. CrossFit is very, very hard. Unlike most things, it does not get easier and may actually get harder. This is a daunting prospect.
2. You can learn to CrossFit extremely well on your own with the internet as a resource. However, it will add 6-12 months to your learning curve and 1-2 injuries along the way.
3. You can work out on your own, but working out with others is almost always far better.
4. The impressive feat is not digging deep and pushing through pain at the end of the workout. Anyone can do that. The impressive feat is hauling *** as you reach the middle -- right after you realize what's ahead of you and how much you already hurt.
5. The impressive feat is not going balls-to-the-wall in a single workout. It's doing it the next day. And the next. And the next. Forever.
6. The hardest part of training is consistency. It is also the most important. You can do nearly anything if you show up every day.
7. Everyone needs to rest. Your body is not a machine. (Look at how many people take a week off and set six PRs when they return.) Your mind is not a computer. (As Garrett Smith likes to point out, continual stress is not actually healthy.) "Burnout" is physical, mental, emotional, logistical, and a little bit like combining ennui with despair. When you no longer want to work out, rest.
8. If your breaks start cropping up constantly, either take a longer one (or a different training focus for a while) or just slap yourself and stop slacking.
9. The fewer mundane obstacles to working out, the easier it is to be consistent. If there are two gyms in your area and one is a little better but farther, go to the nearer one.
10. Try music and see if it helps. Try planning out your workouts (picking a time to shoot for and breaking down how you'll get there) and see if it helps. Try the supplements and see if they help.
11. For 90% of us, diet is crucial to good progress. For the other 10%, diet is crucial to reaching elite levels.
12. Keep your nails trimmed short but long enough to comfortably cover your fingers and toes. Too long will get broken; too short will cause bleeding when, say, you use a hook grip. File your callouses every time you shower.
13. Chalk is better than gloves except to cover a wound, which tape does better than either except for holes in the web of your thumb.
14. You don't need as much chalk as you think. You keep rechalking because you're a spaz and the bar is scaring you. Read more...
Our new dip belt arrived last week. That means we're correctly equipped for today's HQ WOD, which is
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
As if regular pull-ups aren't difficult enough, right, now you get to strap on a thick leather belt with more weight hanging from a chain, and then do pull-ups. At least it's only one. And then another one. And then another. Here are some other variations:
Afterwards: Turkish get-ups for time. Or maybe wind sprints out back. Oooh, the suspense!
That's no overgrowth, oh no. That's just our Chris 'Problem Child' Moussa pulling up 116lbs of kettlebells and plates. Huzzah!
Greg, Allison and Brad getting their first taste of 'Angie'.Read more...
During the time it takes one athlete to complete a 400m run, get as many reps as you can of
Tire flips
Knees-to-elbows
50lbs sandbag carries
Sledgehammer slams
Meet us out back for this one. Run as hard as you can to limit the time your competitors have to get reps. When runner completes his run, everyone rotates to the next station. Stations may be added as number of athletes warrants. Three rounds, with a two minute rest. Post total reps to comments.
Apropos of nothing but my own convoluted chain of associations:
What a beautiful Spring day! So, you know what that means: we're heading outdoors for some fun in the sun! Lucky for the 6:00 PM class, they've been delegated the glorifying duty of hauling equipment outside. For those of you coming to the 7 & 8 PM classes, please meet us in the Manhan Trail parking lot behind our building; more precisely, it's adjacent to the house of American Legion. You can't miss us; just look for the 'nutty' crossfitters doing OHS outside.
And, don't forget to bring a sweater, water and some sun block. Come and get some!
"Nancy"
Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
To make sure you've got a little extra time to make it to the post office with your last-minute tax filing, we're only going to do a half "Murph" today.
"Murphette"
For time:
Run 800m 50 Pull-ups 100 Push-ups 150 Squats Run 800m
Do this one "Angie" style: all reps of each exercise must be completed before moving on to the next. Post time to comments. Read about Lt. Michael Murphy, the Medal of Honor-awarded Navy SEAL who invented the original "Murph" workout, here.
Articles of note: Repent, the end is nigh. From the NYTimes:
Fears about the Brookhaven collider first centered on black holes but soon shifted to the danger posed by weird hypothetical particles, strangelets, that critics said could transform the Earth almost instantly into a dead, dense lump. Read more aboutthe supercollider that could destroy the world.
A confession: I'm a HUGE book nerd. And last night I had a dream that I was literally a "book pig"; I had a sty (which must've been based on my old apartment, before Sandy straightened me out) that was completely filled with books. You remember that movie, "Indecent Proposal", when Robert Redford gives Woody from Cheers a million dollars so he can sleep with Woody's wife (played by Demi Moore) and Woody and Demi pour the cash on the bed and wallow in it? That was me, just filthy with books. The upshot is that it gave me an idea: The PVCF Book Exchange. We'll keep a box of books at the gym; they're free for the taking, as long as you replace each book you take with one of your own. Here's the catch: you have to include a note about why you think the book you've donated is worth reading. Don't just drop off your old V.C. Andrews paperbacks--contribute some of your favorite stories, the ones you wish more people would read. You'll get some blessings in return, guaranteed.
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Guts and glory: The aftermath...
Brett, Andy and 'Problem Child' Moussa showing their battle wounds. Read more...
It's too nice a day to stay inside! Instead we'll do a 400m walking lunge for time. Those of you who've done this WOD know it's proof positive of the old CrossFit adage, "The easier it looks on paper, the more horrible it is to complete." If you're worried you might rip your pantyhose, feel free to bring knee pads. Afterwards,we've got some new games to play ;) See you out behind the Paragon Building, on the Manhan trail. Parking should be no problem.
We're not sure what Brett had for breakfast this morning but, w00t, he finished on top today with an amazing time of 10:21!
Bad-ass.
For anyone who frequents HQ's comments pages, this here is Major Karen Douglas of Washington D.C. aka 'Spider Chick'. She's a community icon and an inspiration to all. And, look, she's wearing ourt-shirt! Thanks again, Karen!Read more...
Razors? Nair? Only his cosmetologist knows for sure.
Hatchy, with 27 more burpee pull-ups to go. That's all. 27. Burpee pull-ups.
Brian, Hatchy and...see that big fella on the right? If you haven't had the pleasure of running into him yet, remember that face -- you'll want to thank him later for today's WOD. "Thanks Jon!" Oh, and happy birthday!
A great video of Annie Sakamoto doing this WOD can be found here. (Watch and learn, but please don't drop the weights like she does, if you can avoid it. Our neighbors hate us enough already!)
Ah, look at those sweet smiles: (from left to right) Harry, Allison, Leon, Carolyn, Emily, Kurt and Brad
REMINDER: Today, classes start promptly at 11 ante meridiem and 12 post meridiem.
Saturday Group Handstand: Monty, Leon, Carolyn, Brandon, 'Problem Child' Moussa, Kurt (half of him, anyway) and one of our newer members Harry, which you'll just have to take our word for since the camera completely missed him in this shot. Bad camera, bad! (Andy, Michelle and Greg skirted out just beforehand, but we'll get them next time...bwahahaaa!)
Miss Carolyn hits a PR today on her squat, press AND deadlift. Stud.
Leon's only getting warmed up with his 295lb back squat.
Holy bumper plates! 'Problem Child' Moussa prepping himself for what he does best. We had a shot of him deadlifting 465lbs but the camera ate it. It should be mentioned that he held the lift for an extra 5 seconds for the shot, but alas...sigh.Read more...
We're going to work on some strength training today. Then, afterwards, there's going to be a metcon showdown. Ever play 'Hot Potato'? Let's just say it'll be a group effort of sorts, so get in here.
One potato, two potato, three potato, four... REMINDER: Tonight, classes start PROMPTLY at 5, 6, and 7PM.
