Monthly Archives: September 2009
September 14, 2009
5×5 Back Squats
3 Rounds for time
-25 Kettlebell Swings 70/53
-50 AbMat Sit-ups
Fitness Spotlight on running shoes, injury and pain…
Running injuries on the rise (especially knee pain)….so much that there is whole industry that just caters to those running injuries including 100s of special running shoes, all sorts of knee braces, expensive custom shoe inserts, and what seems to be an orthopedic surgeon on every corner.
Seriously, if running is naturally this destructive then why aren’t some other nations that spend their life running daily in wheelchairs for life?
Doctors and other people treating runners with injuries are quick to blame muscle imbalances, inflexibility issues, or even some “genetic” (the biggest cop out in modern medical treatment) disorder to your foot. While some of the issues may be true, the question becomes how do you fix or prevent them.
September 10, 2009
“Cindy”
AMRAP 20
-5 Pull-ups
-10 Push-ups
-15 Squats
Don’t start too fast, don’t start too slow. Make sure you are warmed up well. STRETCH! Get your shoulders, back, legs and head ready for 20 minutes of non-stop work. Cindy is a popular benchmark and you will see here again.
Get those push-ups low to the ground. I like to touch the underside of my chin to the floor, this mean my head is up and I am low to the ground. You could also judge the push-up as touching your chest to the ground. When I say touch your chest to the ground I both know how much harder that is than partial ROM and mean chest touches floor. Colleen does a good job of that.
September 9, 2009
“Nancy”
5 Rounds for time of
-Run 400m
-15 Overhead squats, 95/65
As Jeff pointed out, it’s 9/9/9
I am planning to attend an Olympic Lifting Certification the weekend of March 20-21, 2010 and would like to invite as many of you as would like to come join. The weekend will be spent learning the snatch, clean and jerk from accomplished coaches and athletes who have competed in the Olympic lifts at the national and world levels. Coach Mike Burgener is CrossFit’s Oly lifting guru and is also the owner of Mike’s Gym, a Regional training center for USA Weightlifting and fellow CrossFit affiliate. Coach Burgener’s enthusiasm for the Olympic lifts and teach them to all comers cannot be overstated. You will never lift the same after a weekend under his guidance.
The seminar is held at Rainier CrossFit in Puyallup, register here, it costs $595. If you are interested sign up quickly, a $250 deposit is required upfront with the balance due 3 weeks prior to the event. Once the word gets out the event will sell out in a hurry.
We love the Double Under!
-
- dsc 0020
-
- dsc 0021
-
- dsc 0011
September 8, 2009
“Fight Gone Bad”
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is allowed before repeating.
Wall Ball Shots, 20lb
Sumo Deadlift Highpull, 75lbs
Box Jump, 20″ box
Push Press, 75lbs
Row
Getting ready for the FGB4 fundraiser. I am planning to run everyone through Fight Gone Bad before we go out for the fundraiser. If you can/want to register to be apart of the CrossFit Redmond team. On Sept 26th, the workout will run at various times from 11am – 3pm (or so, Tom and I still need to finalize details). If you can’t participate, you can still donate to an athlete if you so choose. My goal is to raise/donate $150 personally and invite you to set a goal too. We are going to have a great time with SnoRidge in their new place. There will be scaled workouts for CrossFitters, a scaled version for kids and we can even scale the WOD for friends who might like to try out a CF WOD but have never had the chance to come into the gym. Talk it up and get someone to come, you will really enjoy observing their soreness over the next few days.
They share the pull-up bar well but will they share diaper duty this well? Post thoughts to comments.
September 6, 2009
I really had a great time working out on Saturday with the 8am group. Running in the rain, doing pull-ups and thrusters with the crew is my birthday present to me and I want to thank you guys for letting me get on the playing field with you rather than coaching. Today I did my birthday WOD of 39 C&J at body weight, a workout I plan to perform every year for as long as I can, I can’t wait to be 50! Well, I’m getting a bit carried away.
As a little gift to everyone, I put together something to show you what CrossFit and Paleo/Zone have done for me. This first picture is after one year with CrossFit and little attention to diet, the second is after almost 3 years with CrossFit and a Paleo/Zone diet for about a year. At 39 I have more better strength, more flexibility, more power, better endurances and stamina and frankly am more fit than at any time in my life. Of the 10 fitness components, they only one I am not at the top of my game in is speed, because I don’t train it a specialist. I hate to think what my health/fitness would be like if I hadn’t been introduced to CrossFit. (Thanks Jeff)
September 5, 2009
"Daniel"
Complete for time
-50 Pull-ups
-Run 400m
-21 Thrusters, 95/65
-Run 800m
-21 Thrusters, 95/65
-Run 400m
-50 Pull-ups
September 2, 2009
“Jonathon”
21-15-9
-Pull-ups
-Ring Dips
-Wall Ball Shots, 20/10
Happy birthday to the best leaf salesman I have ever met. If tenacity makes a CrossFitter, then you will be a good one, Jon.
Being “Hard to Kill”
One of the most popular “Rip Quotes” is that ‘strong people are harder to kill than weak people and more useful in general.’ I love this quote and think about it every time I pass a runner or a yoga studio. No offense, I’m just saying these are times that I remember Rip Quotes.
Obviously strength is a key component of why strong people are more difficult to kill and more useful generally than “non-strong” people. (See. I can be PC!) That’s not ground breaking theory there. I think what makes the strong person better than the weak person (that is not PC) is the result of what that strong person went through to be strong. Whether you follow the 3/1 CrossFit cycle, Starting Strength, get under the bar on your own at your gym, follow Dan John’s programs or have a strength and conditioning coach, if you are strong you have gone through some hellish workouts and even worse recovery days. The mental anguish that a strong person has been through on squat 17 of 21 body weight squats, set #3 builds AT LEAST as much character as it does muscle. That’s a miserable workout. Training makes you a better person, better prepared to get work done and it makes your mind sharper. I think that’s as much why strong people are hard to kill. They have an attitude, built by countless tests and torments from barbells and pull-up bars, that just won’t let them be defeated easily.
Several stories were related to me lately that make this exact point. I won’t go into detail but hearing things like “we should just wait for the men to lift that” and “didn’t seem to be too hard for the CrossFit girls” and “That’s not how you treat a lady [SMACK!]” seemed to catch my attention. I’m so proud of my athletes and how they rise to the top. I don’t know if you even know it, but I see the evidence over the weeks and months as you tackle WODs that seem impossible, make changes I ask you to make (sometimes in the middle of a WOD) and simply achieve. This stuff is powerful medicine. Not everyone likes it, not everyone will keep at it, but if you will I guarantee you will be stronger, more useful and probably even harder to kill tomorrow.
Keep up the great work!
-
- dsc 0065
-
- dsc 0128
