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Monday Madness
"Many of life's failures are people who did not realize how close they were to success when they gave up."
- Thomas Alva Edison, Inventor and Entrepreneur
Workout of the Day:
"Barbara"
Five rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
No Shortcuts
There is no quick fix to optimal health. It takes dedication and sacrifice. Here's how...
- Eat foods that makes you healthier, every meal, every day. Eat foods that makes you less healthy infrequently, if at all. Eat just enough to support activity levels and goals.
- Exercise. Work hard. Harder than you are now. But more importantly, work smart. Too much volume, intensity and frequency is just as bad as too little.
- Recover. Devote as much effort to recovery practices as you do to training. This is not optional. Most fall miserably short in this category.
- Sleep 8-9 hours a night, in a cool, dark room. Make time for this. You can get away with less, but only if it’s summertime.
- Manage your stress. Deal with it in a healthy fashion. Stress will undermine all of the above.
Do this, day in and day out, for years and years and years, as consistently as you can.
- Above post abbreviated from The Whole Nine.
David spent four days on a boat, diving for lobster. Above is what he packed - Paleo foods. This type of dedication is why he's 30 lbs. lighter than when he first walked through our doors and keeps getting stronger and faster.
Workout of the Day:
Three rounds for time:
100 m dumbbell waiters walk, right arm 50/35
30 sit-ups (GHD for Rx; Abmat for scaled)
100 m dumbbell waiters walk, left arm 50/35
30 back extensions
Goooooo Cheryl. Chuck and Charlie!
The Games start today! Don't forget to tune in through Sunday. ESPN 3 will have highlights, but you can watch the live stream from the Games site...click the "watch live" link. There is even a Masters live feed! http://games.crossfit.com
"Don't limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve."
- Mary Kay Ash
Margaret A. swingin'
Workout of the Day:
Push jerk 5-5-5-5-5 (no split, power jerk only)
Then
2 prowler sprints to 150 m (go light)
Mother is Watching
Be good while we are gone...Diane and El are holding down the fort!
David rocks the ring HSPU
Workout of the Day:
Weighted push-up 1-1-1-1-1-1-1
Then
Three rounds
10 Overhead squat 135/95
50 double unders
Tune into the Games
Watch our guys at the Games streaming Live on ESPN 3 starting Friday! Here's the link: http://espn.go.com/espn3/index/_/sport/fitness
The events for Day 1 & 2 for Chuck and Charlie have been announced. Check them out here: Masters Events The top 8 will advance to Day 3.
Jake's fashion statement
Workout of the Day:
Six rounds for time -
5 power cleans 155/105
7 pull-ups
10 pistols
Girls on the Run 5K
The Girls on the Run 5K is THIS FRIDAY at 7 PM at Pointe West. Registration forms are at the gym. Let's support this great charity (and Gina, too!).
Schedule Change Reminder: No noon classes from this Thursday through next week. We will begin them again on August 9.
Lil Rach at Swamp Monster
Workout of the Day:
Three rounds for time:
400 m run
3 rope climbs
5 plyo push-ups on 45# plates
20 box jumps 24" (games standards)
30' handstand walk
Got HSPU?
This is a great article on progressing with the handstand push-up. It shows many ways to scale and get stronger. http://www.crossfitlondon.ca/wp/zero-to-10-handstand-pushups-hspu/
I used volume training to improve my HSPUs and it helped immensely. It requires that you train the movement for 20 minutes at a time, doing reps on the minute, then increasing the number of reps per minute each session. Three times a week was what I committed and it was well worth it. Let me know if you'd like details.
SWAMP MONSTER UPDATE: Lil Rach killed it! They didn't post all the final standings, but she ended up top 5 in her division. She really did great, especially on the run and pull-ups...best out of everyone! Rebecca and I were super proud watching her.
Jake, Jesse, Rob and Joe - all finished the 3-lb brisket buritto + 3 sides challenge at Chill & Grill last week!
Workout of the Day:
21-15-9
Calorie Row
Thruster 135/95
- rest 5 minutes
12-9-6
Back squat 225/155
Ring dips
Schedule Change
The NOON classes will be cancelled from July 28 to August 4 (three classes total) while Rob and I are in California. They will resume August 9, when we are back. All other classes are the same.
Sorry for any inconvenience!
Workout of the Day:
Eight rounds for time -
7 toes to bar
9 pull-ups
12 air squats
Happy THIRTIETH Birthday, Jared!
Jared (on the right)
Workout of the Day:
Three Rounds for time -
400m run
10 burpees
20 sit-ups
30 double unders
Then,
Within 5 minutes after finishing above WOD, find your 1-rep max clean.
