...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!)
(no rain) Four rounds of 400m sprint, rest 2 min (time each run separately) (rain) Five rounds of wall ball, 1min. max reps, and double-unders, 1min. max reps
We invite your comments. CONGRATULATIONS TO KURT who battled his way into the muscle-up club yesterday! Who's going to be next??
Core Stability It builds core stability. The deadlift directly targets all of the major muscle groups responsible for correct posture and core strength. Correct deadlifting technique enables one to hold their back straight when engaging in daily activities, due to its emphasis on maintaining a straight back throughout its movement.
Safety It is relatively risk free and safe to perform. With the deadlift, there is no risk of getting pinned under a maximum lift (as with the squat and bench press), and provided form is correct, will not unduly stress any of the major joints.
Real Life Application It has a real life application. Lifting objects from the ground, from a variety of angles, is enhanced through regular deadlifting. The real life functionality of the deadlift comes into play when one becomes strong enough to lift a heavy object (furniture for example), while decreasing the likelihood of injuring themselves.
Cardio Respiratory Fitness It helps to develop cardio respiratory fitness. Like the squat, deadlifts will severely tax the cardio respiratory system if done with enough intensity. This obviously has positive ramifications for cardiovascular health. In fact, high intensity deadlifts aerobically tax the body big time.
21-15-9 reps of time of 135lbs Power clean Ring dips
News, Articles, Links, Etc. The Sport of Weightlifting - An Animated Explanation Fitday.com -- Those of you keeping food logs (and that's all of you, right?) will find fitday.com invaluable. It charts the nutritional value of the foods you eat, compares the total calorie intake to your projected daily caloric output, produces an easy-to-read graph so you get a visual sense of the proportions of your macronutrient intake...just go try it already. Remember, gang: you can train like a rabid wildebeest, but if your diet isn't dialed in, your progress = FAIL.
21-15-9 reps for time of Deadlift (80% bodyweight) Knees-to-elbows
Sorry for not posting yesterday. For the curious, we did "Barbara" (five rounds of 20 pull-ups, 30 push-ups, 40 sit-ups, and 50 squats), and I think everyone would agree it was teh suck.
The real reason sleep matters is because all of the good hormones and growth factors that are released during the deep sleep, stage 3 and 4 periods. This is your body's time of peak anabolic activity (build muscle, burn fat, repair tissues, etc.) and occurs throughout the night but with diminshing efficacy.
If you aren't getting enough of this deep, quality sleep, chances are you aren't optimizing recovery or performance. You are in fact creating stress hormones that are trying to kill you.
A little more technical instruction won't kill you.Hollow rocks (Crossfit.com) Watch superhumans at NBCOlympics.com Foam rolling--the cure for what ails you? (Again Faster)
DE Box Squats 8 sets of timed doubles w/ 50% of your 1RM
plus
Four rounds for time of 10 Sumo deadlift high-pulls, 95lbs (65lbs women) 10 Burpee pull-ups (Yes, these count for the Challenge. No, you may not bank them. Tough guys [and gals] wear the 20lbs vest. Ten minute cut-off.)
News, Articles, Links, Etc. A theory that all phenomena (as matter or motion) can be explained as manifestations of force.Dynamism (Wikipedia) A Brief History of the Fight Scene (Slate.com)
Your hands tell the truth about you. The strength of your handshake sends a signal of confidence. The calluses reveal your work ethic. Soft weak hands are the hallmark of a weak spirit. Putting your hands on that hard, cold steel transforms the hands and by extension the person attached to those hands.
Proper start position for the deadlift. Note the proximity of the bar to the leg, the absolute extension of the spine, the alignment of the bar under the shoulder blades, the neutral head position. This back angle must be maintained until the bar clears the knees. Mindfulness of all these cues is crucial for safe deadlifting. Image via Capital CrossFit.
Conditioning work:
As many rounds as possible in 8 minutes of 5 dumbbell hang power clean, 40lbs (25lbs women) 10 ring dips 15 double unders
Post loads and rounds to comments. Also! Today's Burpee Challenge goal is five burpees. Buy-in is 21. Don't wait--if you haven't already signed on, do it today.
Three rounds for time: 10 Lunging buelers 15 kettlebell swings, 1.5 pood (1 pood for women) 25 sit-ups
Post loads and metcon time to comments.
News, Articles, Links, Etc. PVCF participation retroactive to August 1st. Buy your way in tomorrow with only four (4!) burpees. The CrossFit Burpee Challenge (CrossFit Santa Cruz)
Jakicic and his colleagues originally designed their study to measure whether weight loss could really be achieved and maintained through moderate-intensity exercise, akin to "walking when you're late for a meeting," he says, or whether it was preferable to engage in shorter bursts of more vigorous-intensity activity, "like, when you're late for the bus, chasing it down." The problem was that not enough of the women stuck with their assigned exercise categories for the researchers to gather enough meaningful data.
Not to toot our own horn too much, but this is where CrossFit shines. It's a lot easier to consistently exercise at great intensity when a) you're working alongside other people and b) you're receiving "motivation" from trainers who have a horror of poor technique and take slacking as a personal affront.
One other point: while diet and exercise may not be a "reliable cure" for obesity, they damn well are 100% effective in preventing it. Develop good habits now and avoid problems later.
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Not for this one. Although you might come up with a few colorful names of your own...hey! That's not a bad idea. Best name wins a special, never-again-to-be-offered, super-secret prize.
Yes, HQ is calling for a 15 K run today. And, yes, we too trembled with fear when we saw it. But considering how most of you have yet to run a 5 K, we've taken mercy on your souls, and decided to give you guys another shot at it. Yes, lucky you! But be forewarned, the next time a run comes up it could be a 42,195 K run and who knows how lenient we'll be then! Get yer butts in here. Let's do this!
In the age-old battle of human vs. machine, the "abductor" defeated its foe - a portly woman - at a Harlem gym yesterday.
A "very large lady" at the New York Sports Club was "sling-shot" off equipment known as the "abductor" - and had to be hauled from the gym in a rescue basket by firefighters, authorities said.
The accident was reported before noon at 345 W. 145th St., where a 38-year-old woman was using the machine, which firms muscles of the hips and inner thighs, witnesses said.
"If you are on a machine, it's you versus the machine," said another gym member who also asked not to be identified.
"She put too much weight on the machine. She was, like, sling-shot from it."
Classic.
Speaking of those shiny devices of modern age, here is another example of Human vs. Machine (and one of my most fav videos of all time, ever!):
Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups
This will be the (sub)urban obstacle course version. Out the door, down the stairs, avoid the cars in the driveway. Maybe we'll set up some barricades and barbed wire to make it even more interesting. Post time to comments.
Okay, okay. You talked; we listened. Starting Monday, August 4th, PVCF will now hold classes five mornings a week, at 7 and 8AM. No more 7PM class. You're welcome! See the Schedule page for details.
"The idea is that you can work out and then go downstairs for a manicure or a blow-dry, and you're ready for the workday, or a night out," Mr. Farel, who grew up on the outskirts of the French city of Lyon, said.
ZOMFG why didn't we think of this first?! Don't worry, this is one trend we won't let slip by. PVCF is now offering free Mohawks to our clients. Sign up in comments!
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Most people are on a constant search for the path of least resistance. A drug, a supplement, a "breakthrough technique" a new machine, a shortcut in exercise form - anything and everything they think will help them reach their goals with less effort and in less time. This is typical human nature. Unfortunately, this is also faulty thinking and you will NEVER become a champion with this type of attitude.
Sumo deadlift high pull, 75lbs (50lbs women), max reps in 1 min. Double-unders, 1 min. (The sub for double-unders is...double-unders! But if you really can't do them, box jumps are okay) Rest 1 min.
News, Articles, Links, Etc. Yesterday the CF Affiliate Blog linked to our Mission Statement. In the words of Johnny Rotten, "We mean it, maaaaaan." Feel Better for Ten Bucks (T-nation.com, let those with delicate sensibilities beware) "The limits of the human body have yet to be discovered":
