...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!)
For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats
Post time to comments.
News, Articles, Links, Etc. And you thought "Grace" was hard? 14 year-old Kallista Pappas c+j's her body weight 30 times at the CF Games (crossfit.com) Controlled Burn (Again Faster) Overdoing the Sauce (Modern Forager) For those of you dreading this WOD because of torn-up hands:
If you have to continue your workout, place a clean bandage over it, and use some sports tape to secure it. Tip: To keep the tape from rolling and bunching together, wrap the tape around your hand in a vertical fashion. In other words, go from your wrist to the base of a finger to cover the rip, wrap around the back of the finger, and back down to the wrist, again covering the rip. Continue once or twice around the wrist to secure the tape.
Congratulations to Caity Matter of Rogue Fitness and Jason Khalipa of CrossFit Unlimited, gold medal winners in this year's CrossFit Games. We were glued to games.crossfit.com all weekend, hitting the refresh button until our fingers were raw. If it was this exciting from 3000 miles away, I can't imagine how fun it must've been to witness the competition first hand. Next year maybe we'll field a team. East Coast represent!
Today's workout is
"Grace"
For time: 30 clean and jerk, 135lbs (95lbs for women)
Traditionally, "Grace" is an overhead, anyhow workout. Squat cleans, power cleans, push presses, push jerks, and split jerks are all okay. Post time to comments (and load if you're scaling). This one's going up on the big board, so work hard and fast, but work safe. We'll be hammering you even more than usual on form today, and strictly enforcing pause and reset if your technique comes off the rails.
REMINDER: Please make note that we'll be closed Friday, July 4th but back in action regular hours on Saturday. It'll be 'Pick A Hero' day at Pioneer Valley CrossFit...so get to employing a strategy and come get some! No mistakes about it, these WOD's are fierce, so don't worry if you don't think you'll be able to complete them as rx'd; we'll scale and sub the exercises as necessary. We'd like to pay tribute in our own humble way to the brave soldiers who have risked their lives in the line of duty. Have a fun and safe 4th!
Thursday 080703
3 rounds for time:
45lbs Sumo Deadlift High Pulls, 50 reps Five sets of 5 Push-ups, 10 Sit-ups, 15 Squats
As we continue to slay at the benchmark WODS on national HQ rest days, tomorrow we'll be tackling, and ever so fiercely, one of the favorites (and most feared!)...
For time:
"Fran"
21-15-9 reps of:
Thrusters 95lbs Pull-ups
Firefighters, bring your gear. Non-firefighters, thank your lucky stars. Here's a little inspiration from CrossFit Norcal:
Post loads and time to comments.
Brian Kazak, Granby firefighter
Jon Davine, Northampton firefighter
Andy Pelis, Northampton firefighter
Jon, Andy, Brian rocked their first Firefighter Fran. Good times!
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Gregory Norman a.k.a. Norman (too many Greg's to keep up with!) came to get his CrossFit on for the very first time this morning. Swear to gosh almighty, we didn't kill him! But he did just get through his first 'Baby Cindy' and entitled to a little floor hugging afterwards. Great job today, Norman, and welcome aboard!Read more...
No max efforts for you, oly-lift n00b. And after that,
Four rounds for time 10 medball clean/wallball/burpee 20 sit-ups
Post loads and time to comments. Now study, study, study:
Now that right there is a nice triple extension. Notice how close to the body these expert lifters keep the bar--it should ruffle your t-shirt as it comes up. Notice also how they receive the bar well behind their heads, but still perfectly in the frontal plane.
CrossFit attracts individuals that chase high performance, and they are unapologetic in their quest. What you see in Boxes across the country is not just workout junkies looking for their fix. That dedication to the highest performance standards sets the environment for what CrossFit is all about. You see people checking their limitations and doubts at the door, and maybe leaving them for good. Usually with sweat on a floor, sometimes as a score on a whiteboard, maybe with blood from their hands.
CrossFit gives them an arena in which to test themselves and compete. Its a petri dish for the alpha males, type A's, perfectionists, leaders, high performers, rain makers and fire breathers. They call each other out, and they keep score.
I've looked from a lot of different angles, and what makes CrossFit unique is that it gives individuals a method of changing their own limitations. Those individuals form one hell of a community. You wont see someone shrugging off limitations with a rubber band shoulder press, or swiss ball. But you'll see it on that last round of Cindy, or on that big snatch today.
If you havent visited your local affiliate yet, you dont know what you're missing. You have a FASTER FRAN TIME in your CrossFit affiliate's box. You have a HEAVIER DEADLIFT in your CrossFit affiliate's box. You have a pack of hungry, competitive athletes looking for a new rival at your CrossFit affiliate's box.
Do yourself a favor and get in there. Your performance is waiting for you. A little down payment of humility will payoff in huge breakthroughs and enter you into the company of people that get the most out of life.
If you don't check the comments page every day, you should start. Really. At PVCF we do our level best to follow HQ's workouts. That means you can compare your results with those of people all over the country...all over the world. Your CF affiliation doesn't end with our little box. CrossFit is truly an international community. Be a part of it!
Read more...
Perform the following exercises for 50 reps each. Do not move forward to the next exercise until you have completed the 50 required reps for the preceding exercise.
Post time and loads to comments.
Greg, making like Hulk Hogan. Muah, biceps, muah.
Another satisfied customer!
Brian employing an ancient martial arts recovery technique: cold cabbage leaf to steaming noggin.
800m Run Deadlift bodyweight, 15 reps Handstand hold 1 minute 800m Run Deadlift bodyweight, 10 reps Handstand hold 1 minute 800m Run Deadlift bodyweight, 5 reps Handstand hold 1 minute
Post time to comments.
Monty is feeling the zen. Brett is fantasizing about ice cream. Greg Schmidt is just trying to get over Brett's black ankle socks with white sneaks.
...the groaning reaches its most extreme when they get to an intricate exercise that has players start on their backs with the handle in one hand, work their way into an upright position, then get back down. They change hands and do it again. (See? Everybody loves Turkish get-ups :)--ed.)
At first I wasn’t totally convinced of the Crossfit methodology, so I performed 50% traditional workouts (which for me meant weight-lifting followed by cardio training) and 50% Crossfit workouts. Gradually I realized that my Crossfit workouts were more fun and left my entire body feeling drained. Sometimes I felt as if I’d been beaten with an ax handle—after only 30 minutes in the gym...
As promised, we're now scheduling benchmark workouts for CFHQ rest days. We begin with
"Angie"
For time: 100 pull-ups 100 push-ups 100 sit-ups 100 squats
Complete all reps of each exercise before moving to the next. Post time to comments. We last did this on March 1st; all you old-skool PVCF athletes can consult your workout logs (you have been updating the notebooks we gave you, haven't you?) and be amazed at your improvement.
With a continuously running clock, one minute at each station for max reps:
pull-ups butterfly sit-ups
Three rounds. One point for each rep. Post squat loads and metcon score to comments.
Articles and etc. Unfortunate truths from Mark Rippetoe:
• Your muscles cannot get “longer” without some rather radical orthopedic surgery. • Muscles don’t get leaner—you do. • There is no such thing as “firming and toning.” There is only stronger and weaker. • The vast majority of women cannot get large, masculine muscles from barbell training. If it were that easy, I would have them. • Women who do look like men have taken some rather drastic steps in that direction that have little to do with their exercise program. • Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts. • Only people willing to work to the point of discomfort on a regular basis using effective means to produce that discomfort will actually look like they have been other-than-comfortable most of the time. • You can thank the muscle magazines for these persistent misconceptions, along with the natural tendency of all normal humans to seek reasons to avoid hard physical exertion.
More politically incorrect pearls of wisdom from CF's resident barbell strength guru can be found here.
Read more...
New hero workouts appear with almost numbing regularity these days. Almost being the operative term--don't lose sight of the fact that each one marks the passing of a fellow CrossFitter. As a community, we mourn each loss.
"Griff"
For time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
