CrossFit is, quite simply, a sport-the "sport of fitness." We've learned that harnessing the natural camaraderie, competition, and fun of sport or game yields an intensity that cannot be matched by other means.

Thursday, July 24, 2008

Plank exercises

Workout of the Day

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Chest to the bar on the pull-ups.  I can't recall which affiliate blog I saw this on, but this is NOT a new pull-up standard.  Issue 8 of the CrossFit Journal, an article by Coach Glassman says:

   

The requirements for the CrossFit pull-up are simple yet tough to execute.  The pull-up begins from a      hang at full arm and shoulder extension and ends, regardless of grip, with the chest pressed tightly to the bar.  Pulling the chest to the bar is very hard but encourages fully "opening the chest" and pulling the shoulders back or "closing the back."  In the early stages of developing the pull-up it is acceptable to bring the Adam's apple to the bar, but leading with the shoulders forward rather than back is a fault that needs to be fixed long before you are going to get 30 pull-ups.

We can add that pulling to the chest will greatly accelerate development of a muscle-up

Wednesday, July 23, 2008

Workout of the Day

Skills & Drills Practice: Pose Running Drills

5 sets max number of dead hang pullups.  Rest 90 seconds between sets.  Make each set a maximum effort.

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Tuesday, July 22, 2008

Sweat Angel

Workout of the Day

Push jerk 3-3-3-3-3 reps

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New England Journal of Medicine published last week an Israeli study vindicating low carb diets.  Comparison was made between low fat/calorie restricted, Mediterranean low carb/calorie restricted, and a low carb/unrestricted diets.  Confounding the theoretical foundation of low fat diets, the low carb/unrestricted diet produced greater weight loss, while improving lipid profiles.  Ask your Doc: How can you eat more calories and lose weight?  How can you eat fat and improve lipid profiles?  The answer, as we know, lies in the hormone response to food.

Monday, July 21, 2008

CrossFit Running & Endurance Certification
Many thanks to Brian Mackenzie and Carl Borg of CrossFit Newport Beach, a/k/a Genetic Potential, and CrossFit Endurance for a great seminar.  They were really impressed with our weather.

Workout of the Day

Row 2K or make up yesterday's workout

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Sunday, July 20, 2008

Carl explains running drills to campers at the CrossFit Running & Endurance Certification

Notice

We will be closed Saturday and Sunday, July 19-20, in order to host the CrossFit Running & Endurance Certification. 

Workout of the Day

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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We will probably save this one until tomorrow.  But if you've got a bad Jones for working out today, please visit one of our other local CrossFit gyms.

Saturday, July 19, 2008

CrossFit is for girls

Workout of the Day

Make up Day:  Rest.  Make up a missed workout.  Make up your own workout.

Notice

We will be closed Saturday and Sunday, July 19-20, in order to host the CrossFit Running & Endurance Certification. 

Friday, July 18, 2008

Workout of the Day

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

Notice

We will be closed Saturday and Sunday, July 19-20, in order to host the CrossFit Running & Endurance Certification.