1) First, never have a goal or a conscious strategy regarding what you are trying to accomplish- just go in and basically do what everyone else does.
2) Never seek professional assistance, even if you’ve never been in a gym before...just watch others and copy what they do.
3) Whenever possible, perform your arm curls in a power rack. If the gym has bumper plates, use them for the curls instead of regular metal plates.
4) Always drink Gatorade before, during and after your “workout.” After all, if you let your glycogen stores become depleted, your body might actually have to start accessing fat stores for fuel.
5) A walkman with headphones is mandatory- without this important device, you might have to actually become conscious of what you are doing.
6) Avoid the “Evil 5:” Squats, dead lifts, dips, chins, and Olympic lifts. Of special importance: even though many gyms feature a stylized pictogram of the snatch lift as part of their logo, NEVER perform a snatch in a gym. NEVER.
7) Instead, concentrate on the “Golden 5:” Bench presses, arm curls, behind the neck presses, lat pull downs behind the neck, and dumbbell side bends.
8) Always leave your weights on the apparatus you just used- you may risk burning an additional 6 calories if you replace them.
9) To impress others with your dedication and expertise, always bring in a copy of Men’s Fitness, and emulate the latest midsection workout by leaving the magazine open on the bench next to you, and carefully study the photos between sets to make sure you’re doing it right.
10) Lastly make ample use of wrist wraps, belts, knee wraps, elbow wraps, you name it- really go for that “mummy” look that’s so in vogue these days.
Friday, January 20, 2006
Boot Camp 1-20-06 0930
Participants: 16WOD:
3x Suicides pushups (5)
Squats 50
Ab Mat 50
Plyo - Low Box
Ring Push Ups 10
Three rounds for time.
Boot Camp 1-20-06 0600
Who is your daddy now?
What is wrong with you people? Don't you have something like sleeping that you should be doing. In all seriousness, thanks for coming to the dog and pony show. Thanks to Business Review for interviewing us and the story. WEO - I owe you. Hooyah!
Pat and her perfect back.
Push ups in motion.
Lauren and Melissa. Melissa got her first five pull up today. great job.
WOD: Gauntlett
Participants: 33
Thursday, January 19, 2006
Wednesday, January 18, 2006
Some people say...
Some people say that CrossFit trashes other fitness programs. That is not true. If it works we will do it. If it doesn't we won't do it. If it is not the best, it will be low on the shelf. We look for the best practices in all areas of fitness, combine them, execute them at high intensity and shelf the single-mode training methods. We really like the single/dual mode workouts as a source of good stuff to combine with other things and make REALLY effective.
We judge fitness programs on how they contribute to the ten aspects of fitness. The report card of fitness would look like this:
- Cardio
- Speed
- Strength
- Coordination
- Stamina
- Agility
- Flexibility
- Balance
- Power
- Accuracy
Now lets compare the time commitment it takes to do all the areas in a single class or session format. Simply put: 8-10 hours per week. If you have time for that, find a job because you have too much time on your hands. :) If your choice is how to devote three hours of your life per week to fitness, then it is pretty simple.
The bottom line: We will use your stuff and do it better.
It is simple: Show up and compete with the people in our program and find out.
Thanks to Ryan Atkins for the report card idea!
CrossFit 1200 1-18-06
No matter what happens, Helena can always smile.
WOD: This was an ugly pig.
Shereef Double KB Swings
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