CrossFit 0930 12-13-05

One of the important parts of high intensity functional training is the ability to keep the spine neutral though range of motion and elevation.

Charles needs to keep his head up a little and chest proud. Good job for a first timer to CrossFit.

Thruster postion looks good.

Janice, good position.
Moira, chest proud. Remember to keep your back strong and upright. Do not round your back.

Participants: 4 (One withdraw due to back spasms)

WOD:

Ball Slams
Thruster
KB Swing

21, 15, 9

Three rounds for time.

Application of CrossFit Training

Okay, don't try this at home.

http://video.google.com/videoplay?docid=515642196227308929

WOW!

I will design a training program and we can all start!

Boot Camp 12-12-05 1830

Participants: 23

Push Ups: 10
Crunch: 20
Plyo Hops: 20

Five Sets

Narrow Push Ups: 10
Flutter Kicks: 20
Plyo Hops: 20

Five Sets

Plyo Hops :30 Seconds
Crossovers: 30 Seconds
Mystery Abs: 30

Three Sets

Four count Dips:10
Feet Elevated Push Ups: 10

Five Sets

Hands Elevated Push Ups: 10
Arm Haulers: 10

Three Sets

Stretch

CrossFit 1700 12-12-05

Melissa Ninja pose landing her plyo.

Yong in her natural state.

Kozian at the bottom of her kettle bell swing.

Mike and Lisa get some air.

WOD:

Wierd Helen

Plyo (20") 40 - Substitute for 400 meter run.
KB Swing: 21
Pull Up: 12

Three rounds for time.

CrossFit Kids 1600 12-12-05

Participants: 2

CrossFit 1200 12-12-05

Lauren KB swing.

Helena doing her pull ups.

Helena KB swing while Lauren jumps rope.

Helena pretending she is 8 again.
Participants: 2

Skinny Helen

Jump Rope: 100
KB Swing 21
Pull Up: 12

Three rounds for time.

Boot Camp 12-12-05 0930

One of the important aspects of Boot Camp is that it is adapatable depending on a person's fitness level and skill set.

Note Rasheena doing a modified negative dip off of the balance beam.



Moira doing an assist up, with the negative down. Bill and Al doing the regular dip with a 4 count negative.

Melissa doing a plyo hop. This is also scaleable by doing a step up or using a step and lower set of risers. ANYONE can do the class and benefit if they are willing to work hard.

Participants: 11

WOD: Same as 0600

Mantra for Hyperfit USA

Bruises are normal, hard work involves sweating and hurt is just something that happens when you don’t do something quite right.



-From the CrossFit discussion board. Some times you run across something that is just right. This one fits. A nice way to say "do it right and suffer in silence."

Boot Camp 12-12-05 0600

Modified Dips


Marisa jumps rope.

Various Stages of the infamous burpee.

Andrea Plyo hops.

Negative Dips

Participants: 15

WOD:

Suicides: 10
Burpees: 20
Jump Rope: 50
Dips (Neg): 20
Plyo (20" Box)
Pull Ups: 20

As many rounds as possible in 30 minutes.

That Time of Year Again

A lot of people get engaged during Christmas. It is time to start thinking about wedding prep.

Class Update

Housekeeping Stuff:

Make up classes: There are a lot of people who missed classes on Friday due to the weather and the closure of the day care. We are giving you the option of making up the classes you missed. You may attend another section of Boot Camp or come to a convenient CrossFit class.

New T-Shirts: The new Boot Camp t-shirts are here. If you would like to purchase t-shirts, send me an email with your size and the name you would like on the back. (Last name, nick name etc.)

Class Cancellation: The 0600 class on December 26 is cancelled. One on One Athletic club will be closed at that time. You may make up the class in another Boot Camp or CrossFit class.

New CrossFit Class: There have been some requests to add a CrossFit class at 0600 on Tuesday and Thursday mornings. We will explore it after the first of the year if people express interest. Please let me know.

Survey: There is some conjecture as to why people take Boot Camp/CrossFit Classes. So please let us why you are in this strength and conditioning program vs. the regular mainstream class offerings. If you suggestions how to improve our offering, please email me or post on the web log http://www.hyperfitusa.blogspot.com/.

Thanks being a part of the program.

CrossFit 1700 12-9-05

Yong carrying SOD (Spawn of Doug)
Mazzy entertains.
A lot of people think what we do is too hard. For them it's true. They shouldn't blame themselves. They should blame their parents, they gave them weak genes. I hope they don't pass them on.

Lauren and Mazzy: Lauren passing on good genes. :)

Participants: 8

Same as 1200.

CrossFit Kids 1600 12-9-05

Participants: 2

Thruster
Ball Slam
Suicides 7, 4, 2

21, 15, 9 for time.

Three rounds for time.

CrossFit 1200 12-9-05

Patty and group.
Tom doing his thruster.



Particpants: 8

WOD:

Suicides 7, 4, 2
Squats
Ball Slams
Thruster
Pull Ups

21, 15, 9

Three rounds for time.

Boot Camp 12-9-05 0930

Participants: 5

Turn out was really poor due to the snow day closing in the club's day care. The advantage is that the smaller group got a chance to sample a CrossFit workout.

One thing that is very different about Boot Camp/CrossFit is that all efforts are timed or scored. It encourages people to go harder and focus on the work out rather than watching the clock and wondering when the hour is over. In our model, you beat the clock, the clock does not beat you.

WOD: Same as 0600.



Lea keeps score and knows EXACTLY how her work out was.

DO YOU?

Boot Camp 12-9-05 0600

Twelve souls braved our first winter storm and made it to class.

Tom working thrusters while Carla and Jeff ball slam.

Jim finishing the evolution with pull ups.

Blair: Heals down at the bottom of the ball slam.

Stretching at the end of class.

George ask a question the other day: Should a guy my age be getting this strong? (40 something) The answer is YES, YES, YES. The difference in training an Olympian and a grandparent is a question of scale, NOT content. The human body need to be able to move. Avoid any machine that requires you to sit down to complete and your body will take care of the rest.

Participants: 12

What is the difference between Boot Camp and other classes? At 0600 in the aftermath of a snow storm, we have people who are dedicated enough to come to class. So, we gave them a bonus: We did a CrossFit work out. We had small enough class to have equipment for everyone.

WOD:

Suicides 7, 4, 2
Squats
Ball Slams
Thrusters
Pull Ups

21, 15, 9

Three rounds for time.

Boot Camp 12-8-05 1830

Oh my! You guys are getting a little too close!

Lisa, our new Boot Camp model, wears the new shirt.

Work it...

Show me some feeling!

Participants: 33

WOD:

Refresher on boot camp basic tech. Speed is important but PERFECT execution is really what is important.