Saturday, July 01, 2006

BOOT CAMP 1000 7-1-06

Participants: 13


High Pull/Front Squat
OH Lunge

21, 15, 9 for time.

Not bad for a Saturday and the 4th of July weekend.

From The CF Discussion Board

CrossFit noth'n! I am just going to buy one of these for $2,999.99

"Whether you want to improve your golf swing, fight cellulite, reduce weight, improve your fitness and flexibility or build up your muscles, the Power Plate will help you to reach your goals. And best of all, you don’t even need to exert yourself. Only ten minutes of Power-Plate training, three times a week, is enough. . ."

Jeremy Jones

More amazing than the fact that this was produced is that someone will purchase said POS, use it the advertised 10 minutes a day 3 days a week, and consider their time on the device a workout. What a gullible society we are. Anything that promises results with no effort is embraced. This garbage is the absolute antithesis of CrossFit - no Variety, no Intensity and absolutely no Functionality.

...Power this, blaster that, extreme would think that at some point the shallow end of the gene pool would have dried up enough to put the early morning infomercial people out of business. Alas, tis not yet true.

Eugene Allen

I could not help but ask to post these comments.

Friday, June 30, 2006


I really like the multi shot setting on the camers.

Colleen OHS

Front Squat


Front Squat
Back Squat

Dead Lift

Three Pulls

BOOT CAMP 0930 6-30-06

I have figured out some more setting for the camera. (It only took a year) The sequence photos are going to all me to analyze form in detail.

A little more arch at the top. A little deeped squat on the catch.

Ring row. GTG

Over and back: Solid work.

Participants: 13

BOOT CAMP 0600 6-30-06

Participants: 28

Wod =

tabata intervals

pull ups
ball slams
leg levers
"side winder" hopping back and forth over the length of balance beam

Thanks to Melissa and Jenn for covering for me.

BOOT CAMP 1830 6-29-06


BASIC TRAINING 0600 6-29-06

Participants: 7

Wednesday, June 28, 2006


It is rare that I post anyone’s testimonials. Most of the ones I won’t post are before and after pictures and weight loss testimonials. The main goal of our strength and conditioning program is performance: Specific, measurable performance. The appearances are a secondary benefit but are not the primary purpose of what we do.

To quote one on my favorites from Attila the Hun: Superficial goals lead to superficial results.

We have been talking a lot about performance enhancing programming. One on my clients posted these comments on the Michigan Mountain Bike Association forum:

Why do we get the results we do?

The next link is some physiology gobbledygook that all coaches know inherently and use based on experience:

We base our training on CrossFit methodology. Constantly varied functional movements executed at high intensity. The workouts are non-sustainable, highly intense efforts that illicit the broadest training responses possible.

Try the Koolaid

First Equipment

Zebra Mats for MMA and Self Defense Training

2000 square feet of mats is the first equipment to arrive. Stand by for more.

BOOT CAMP 0930 6-28-06

The youngling crew get their own Murph

WOD: Murph - See 0600 Class

Participants: 23

What is the deal with the Monday 0930 class being so lightly populated? The other 0930 classes have a lot more people in them.


Before you click on the video link ask your self this questions: Am I easily offended? Will I be offended by counter opinions? Can you handle foul launguage? Can I handle looking at the harsh realities out there?

If you answered yes to any of these questions: Don't click on the link.

I found the first clip real amusing. Kind of a counter to everything the media says about what is going on. If I can find that song, I am sure it will join one of my Boot Camp mixes.

Imagine the pardigm shift if the soldiers in Vietnam had portable camera and the internet to truly document what went on.

BOOT CAMP 0600 6-28-06


1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

*With Body armor or 20 pound vest if you are able.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Participants: 29

To my Boot Camp classes: Thank you. It is such a pleasure to train such inspirational people. No matter what your fitness level is or how you need to modify the workout to make is doable for you, the very thought of attempting such a workout inspires me greatly. You make it all worth while.

There is no subsititute for hard work.

BOOT CAMP 06-27-06

Michaela and Lisa. Quality mother/daughter time.

Please note: The youngest member of the HF USA Staff on the far right.

Particiapnts: 23

Personal Training

Tuesday, June 27, 2006


It is time to revisit a couple of articles that a seem most timely right now.

What is fitness?


BASIC TRAINING 0600 6-27-06

Participants: 9


Snatch Balance
Front Squat
Push up



Two rounds for time

Monday, June 26, 2006

BOOT CAMP 1830 6-26-06

Participants: 14


5 sprints up the hill, 5 second intervals
Horizontal pull ups with partner holding feet, 3 sets, 10 reps
5 pullups, jog down hill, sprint back up, 5 sets

BOOT CAMP 0930 6-26-06

Participants: 8

We had a small class so we did a little different work out.

D-Ball Weights

Round 1: Ball slams - 10, 15, 20, 25 for time
Round 2: Ball Thruster - 20, 20, 20, 20
Round 3: Slam/Thruster Combo - 10, 10, 10, 10

An input from Gibbs

One of my buddies thinks all people in my classes look alike.

He offered this as evidence.

He may have too much time on his hands.

BOOT CAMP 0600 6-26-06

Participants: 28

Lunge 50 Meters
Run 350M
Ab Mat: 20
D-Ball Thruster: 15
Knee to elbows: 10

As many rounds as possible in 25 Minutes.

Sunday, June 25, 2006

BOOT CAMP 1000 6-24-06

Patricipants: 15


Participants: 4

Thruster (12)
KB Swing (12)
Run 500M

5 Rounds for times.