Saturday, November 26, 2005

Friday, November 25, 2005

Boot Camp 11-25-05 0930

Post Thanksgiving work out.

Participants: 34

Lunges looking good.

Okay, after a 100 push ups, form gets questionable but this is silly.

George W surviving another one.

Thursday, November 24, 2005

Thanksgiving Thoughts

Understanding what we do.

We live in the physical world. The rules of movement are physics. Our goal is to train people to have a high power output. Simple, our goal is to increase the human being's capacity for work. More power per unit of time makes a stronger, faster better conditioned human being.

What does that mean?

All of out efforts are timed or scored. For instance, if some said they did 100 push ups in their work out, then a next question is: In how long? Their workout was ten days long and did 10 push ups per day. Not very impressive! If they said they completed 100 push up in 90 seconds, that would be much more impressive. When we look at a simple workout like this:

Pull Ups

Reps: 21, 15, 9

Three rounds for time.

Given the people's weights and heights you could calculate power output for work out. (Distance traveled, weight moved per unit of time.) If a person were to repeat this work out some weeks later and their time were to decrease, then their power out will have increased. The net result of intense, non sustainable efforts creates a systemic response. We build athletes who can move their bodies in normal ranges of motion. We make the entire body stronger. We end up having a lower body fat, fitter looking you who can use the strength and conditioning to enhance the quality of your life.

Who is an athlete? Everyone! Human being's sports effort is life. The purpose of this program is to increase people quality of life. We do things that we haven't done since we were children. We do not want our people to be afraid to fall, or climb or hike or anything else you can think of for the dream vacation. Whatever your sport, we will make you stronger and faster and more integrated. Our program will help you be the best you can be.

CrossFit Kids 1600 11-23-05

Wednesday, November 23, 2005

Boot Camp 11-23-05 0930

Participants: 18


Ab Mat
Plyo (20" Box)
Push Up
Pull Up

20 reps each exercise.
Three rounds for time.

CrossFit Class 1200 11-23-05


Weights Squats (#70)
Ball Slams (#20)

30, 20, 10

Three rounds for time.

Boot Camp 11-23-05 0600

Participants: 19 WOD
Ab Mat
Plyo (20" Box)
Push Up
Pull Up

20 Reps each exercise
3 Rounds for time.

Tuesday, November 22, 2005

Boot Camp 11-22-05 1830

Thritysix souls, all backgrounds, ages and fitness levels.
Happiness is a full pull up bar.

Ab Mats

Bands of torture.

Triceps Push Up
Ab Mat
Plyo Hops (20")
Pull Ups
Suicides 3x

Three rounds of 20 reps for time.

CrossFit 1700 11-22-05

Melissa, Mike and Marisa Doing the WOD

Dusti and Meadow working through.

Dusti on the Pull Up bar.

Plyo Hops 20"
Kettlebell Swings (Various)
Pull Ups (Various)

21, 15, 9

CrossFit Kids 1600 11-22-05

Plyo Hops 12"
Kettlebell Swings (#20)
Pull Up (Green)

CrossFit Class 1200 11-22-05

Plyo Hops 20"
Kettlebell Swings (#30)
Pull Ups (Green Band)

21, 15, 9

Why CrossFit Kids?

Overweight Kids at Risk for Broken Bones By MARILYNN MARCHIONE, AP Medical Writer Mon Nov 21, 6:03 PM ET

The following article outline some of the risks of childhood obesity.

Why CrossFit for Kids? CrossFit training emhasizes moving body weight. People need to move their bodies in natural functional movements. An active child or adult will have less chance to fall and hurt themselves.

Slackline teaches body awareness and balance.

BOSU teaches balance and helps people integrate their core into there movement.

The key to helping kids(People) is to challenge their athletic skills and build a strong, well rounded human being.

CrossFit 0930 11-22-05

Plyo Hops 20" Box
Kettlebell Swings (1 pood)
Pull Ups (Unassisted)

21, 15, 9

For Time

Monday, November 21, 2005

Boot Camp 11-21-05 1830

Happy it is over.

Boot Camp 1830: Mixed bag of plyometrics and sundry exercises.
Some thoughts from Coach Glassman and the evolution of CrossFit.
"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Power Lifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athletes – even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can’t punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world’s most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."

-Coach Glassman

CrossFit 1700 11-21-05

CrossFit 1700 11-21-05

Workout and times.

Ball slams for all.

Oh god, why dumb bell cleans.

Meadow's first day as a CrossFitter!

CrossFit Kids 1600 11-21-05

Kids CrossFit 1600

Skills: Bosu Balance Training

D-Ball Slams 21, 15, 9
KB Lifts 21, 15, 9
Jump Rope 50, 50, 50
Suicides 3x, 2x 1x

For time:

Al displays great form

Madison jumping rope.

Kids learning balance on the BOSU

CrossFit Class 1200 11-21-05

CrossFit 1200

D-Ball Slams
Dumbbell Cleans
Pull Ups

Reps (21, 15, 9) for time.

Cari at full extention
Group Ball Slam Therapy

Boot Camp 11-21-05 0930

Boot Camp 0930

Happy Group Photo
Lauren and Carter spend some time stretching after class. Moira and Nathan doing push ups. (Our youngest boot camper at age 5)

Workout same as 0600

Boot Camp 11-21-05 0600

6:00 AM Class 11-21-05

Suicides 7x
Squats 100
Dips 30
Push ups 75
Pull Up 30
Jump Rope 100
Ab Mat 100
Post times.

Sunday, November 20, 2005

Thoughts on the path to fitness

Some thoughts about fitness and progress:

The model A replaced the horse. The computer replaced the typewriter. Jet aircraft replaced the steam ship and train. Eventually, cold fusion will replace internal combustion engines. The rule of life is, progress or become extinct.

Crossing to the dark side:

Life provides experiences that force you to look at the assumptions you made. You realize you bought into a weak paradigm. There is no efficacy to it. In fitness, you realize it when you do your first real work out. At that point, there is a choice to be made: Hide from the moment of realization, or embrace it. Hiding requires making the excuse of “it’s too hard” or “that is not for me” or “I was too sore” or some other way to spare you real effort. You go back to the elliptical and continue with the illusion of fitness. This path has the most participation since it is the easiest.


You embrace it. You start to strip away the layers of the onion of limitations. With each layer, you take another step down the path of human growth. At the core you have no limitations left. You progress with each evolution to expand your capabilities. The path is rough and littered with the corpses of pretenders and quitters. One characteristic of this path is an honest assessment of your weaknesses and a plan and commitment to overcome them. Along the path of discovery, you find many more areas of weakness and treat them as opportunities to improve. To grow and evolve as a human being is the essence of life.

Some try to straddle the line between both. There is a saying: When you stand in the middle of the road, it is a good way to be hit by traffic in both directions. The middle path is always wrong.

The question is: Which is the dark path?

Why is the training that Hyperfit USA/CrossFit does superior to other training methods or classes?

We adopt the best practices of all sports, classes and fitness disciplines. It is simple, we will take the most effective training methods and incorporate them into our training.

A simple challenge: If you can find fitter people, then show them to us and we will train like them. Until then, you can train with us.