It is amazing to see people work together to accomplish the workout. The level of coherent support is amazing. Good job George and Mark!
Participants: 23
Total for month: 753
To Goal: 147
Wednesday, January 25, 2006
BOOT CAMP 0600 1-25-06
WOD:
It is amazing to see people work together to accomplish the workout. The level of coherent support is amazing. Good job George and Mark!
Participants: 23
Total for month: 753
To Goal: 147
It is amazing to see people work together to accomplish the workout. The level of coherent support is amazing. Good job George and Mark!Participants: 23
Total for month: 753
To Goal: 147
Tuesday, January 24, 2006
BOOT CAMP 1830 1-24-06
Boot Camp and their new D-balls!
Warm up: Roll Outs
Warm up: Overhead Squat
Participants: 41
WOD:
Burpees 50/20 (50 first round, 20 every round thereafter)
Plyos 10
AB Mat 10
Ball Slams 10
Pull Ups 10
Dips 10
As many rounds as possible in 25 minutes.
Monday, January 23, 2006
HYPERFIT USA HAS MORE BALLS
The simplest things make you the happiest. New toys to bring more fun to more people.
We just got 10 new D-Ball non-bouncing medicine balls to add to our collection. We have five more on the way. As strange as it sounds, we have more balls than anyone else! The real question is: what are all these good for? You will find out! :)
We just got 10 new D-Ball non-bouncing medicine balls to add to our collection. We have five more on the way. As strange as it sounds, we have more balls than anyone else! The real question is: what are all these good for? You will find out! :)
Squat and Hip Function
“Thruster” is rock bottom front squat push-press combo.
Good posture on the left and bad posture on the right.
“The most powerful forces that can be generated by the human body are initiated, controlled, and dominated by the hip. Unfortunately, in the majority of trainees, some degree of hip dysfunction creates postures and mechanics that reduce power and stability and are generally unsound. The faulty mechanics arise from inadequate training and insufficient practice of critical hip movements. We’ve named this widespread fault “muted hip function” or “MHF”.
MHF is evident to some degree in all but the most accomplished athletes or those who’ve trained to avoid it. We tell our best athletes that it will typically take three to five years to fully develop the hip’s explosive capacity where there are no signs of MHF postures or tendencies.
MHF is, ultimately, the postures resulting from the legs compensating for the hip’s failure – specifically, and foremost, using leg extension to compensate for weak or non-existent hip extension.”
From CrossFit Journal.
If you have not subscribed to the journal, do so. It is worth 10 times what they charge.
BOOT CAMP 1830 1-23-06
Okay - Sometime the camera gets the best of me. Good job all. Participants: 27
Various Plyos and Upper Body Drills
Sunday, January 22, 2006
Physical Skills and Old School Gyms
Take a serious look at the general physical skills and how they relate to fitness. Now take a look as what a gym looked like when people practiced those skills.
Some food for thought.
Friday, January 20, 2006
Gym Rules for Non-Fitness
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.
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.
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