CrossFit 864 WOD “Lets Run”

Clinton Downtown Association 5k run/walk

Run starts at 9:00a.m. in front of Templeton Gym on the PC Campus.
You can come out and register Saturday morning if you have not done so already. Wear your CrossFit 864 t-shirt…..run hard and have fun!

“For it is by grace you have been saved, through faith—and this not from yourselves, it is the gift of God— not by works, so that no one can boast.”
-Ephesians 2:8-9

Dictionary: resolve (rĭ-zŏlv’) – Unwavering firmness of character, action, or will: decidedness, decision, decisiveness, determination, firmness, purpose, purposefulness, resoluteness, resolution, toughness, will, willpower.

“There is no courage without fear … a man who rushes into battle fearlessly is not a hero. He is merely a strong man with a big sword. An act of courage requires the overcoming of fear”
- Odysseus to Aenaes “Troy”, David Gemmel

See you Saturday morning!
Jay and Janice

Friday October 30, 2009

CF-864 Today’s schedule: 4:30p.m./ 5:00p.m. / 5:30p.m. / 6:00p.m.

Day 40 of the “100 burpee challenge”

“Double Alternating Tabata”

Burpees
Squats
2 minute rest
SDHP
DB Thrusters

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

How effective can just 4 minutes of exercise be? … Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn’t “eight sets of eight,” although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it’s “as many reps as I can get in” during the twenty seconds, followed by ten seconds rest. Complete as many reps as possible without compromising your form. Form is the priority and essential to being successful in becoming fit.

Therefore, I urge you, brothers, in view of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship.”
- Romans 12:1

The secret of a good life is to have the right loyalties and hold them in the right scale of values.
- Norman Thomas, 1884-1968

Did you hear the story about the guy who died doing CrossFit? It’s true. He didn’t go hard enough on “Helen” so his trainer killed him.
-CrossFit Watertown

Intensety – from a CF blog:
Intensity is the CrossFit manifesto, its El Dorado, its Holy Grail. In CrossFit we are engaged in a constant quest for higher intensity. Intensity translates into results–faster times, heavier weights, more reps, greater fitness. Intensity is what separates us from all the other gyms. We have no machines, no mirrors, no cables, no chrome, no supplements, no gimmicks, no 7 minute ab routines. In short, no BS. We have intensity. We teach technique, stress proper form, write the workout on the wall, click the start button on the stopwatch, and set you free. And while you may not set any records, you are in the fight of your life. Each and every workout. Your heart will bounce off your ribcage, your muscles will betray you, your spirit will struggle, and afterwards, when you get off the floor–beat, tired, a smile on your face–you will have conquered. That is what we mean by intensity.
We are serious, savage even, about our fitness. Real fitness. Functional fitness. Fitness that will make you stronger, faster, leaner, and healthier than you could dream of. You will also work harder than you ever dreamt you could and see results you never thought possible. You will either love it or hate it. If you love it, jump down the rabbit hole with us. If not, walk away, go back to your split routines, your body part days, your machines, always knowing in the back of your mind, that there is something out there that might be better and could change your life if you choose to accept the challenge.

How hard are willing to work today? Do you have what it takes or do you want a routine that is comfortable and of course produces NO results…..
“Real fitness is Earned”

Be Strong!
Jay and Janice

CF 864- Today’s schedule 9:00a.m. (starting next week we will add 5:15am)

Day 38 of the “100 burpee challenge”

WOD – For Time
5 rounds of:
9 Weighted Good Mornings
15 Kettlebell Swings (M-55#/F-35#)
21 Overhead Walking Lunges – left/right lunge = 1 rep (65/45)

“For the word of God is living and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.”
- Hebrews 4:12

“IF YOU WANT SOMETHING YOU’VE NEVER HAD,YOU HAVE TO DO SOMETHING YOU’VE NEVER DONE”
-anonymous

CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.

When this is accomplished with unyielding intensity, the result is nothing short of beautiful. When we fall short of the mark, the result is horrifying at best.

Athletes often set up a false dichotomy between perfect form and intensity, assuming that as one increases the other must necessarily fall. This idea is a thinly disguised excuse for athletic complacency. Rather than revisit proper technique through low-intensity, low-excitement skill work, the athlete chooses to pursue personal records with diminished form. The unstated reason for this choice: it’s easy on the ego to put up “good” WOD times. Taking a hit to your “Fran” time in order to perform perfect thrusters is not going to move you up the records board—at least not right away—and the blow to the ego is too much to bear.

In reality, form and intensity are not mutually exclusive, but the non-linearity of their relationship leads novice athletes to the wrong conclusion. For the novice, maintaining form becomes a cruel joke as intensity increases, leading to the erroneous conclusion that the two cannot coexist. Advanced athletes believe the opposite. These athletes recognize that continuous high-intensity work is nearly impossible without strict attention to form. The advanced athlete knows that perfect form is perfect for a reason: it imparts structural advantages that poor form does not.

Take the thruster as an example. Performed poorly, the movement relies on the small muscles of the anterior shoulder to support the weight at lockout. These muscles fatigue extremely quickly, leaving the athlete with reduced capacity in short order. When the thruster is performed well, the weight is supported by the large, hard-to-fatigue muscles of the posterior chain, allowing the form-conscious athlete to continue at peak power long after his sloppy brethren have stopped to rest.

The advantages of good form are not isolated to the thruster. Clear structural advantages can be had in the majority of our movements if one chooses to pursue perfect form. Most of these advantages are based on the physics of power transmission, specifically the fact that it is easier to send power through a rigid structure than through a limp one.

Squatting provides a wonderful illustration. The squat utilizes power from the hip to propel the torso through a complete range of motion. If the spine is rounded and the torso is loose, power is lost and the torso becomes difficult to move. If the spine is kept in a neutral or arched alignment and the torso is rigid, as proper form dictates, power flows freely and the load is easy to move. Nonetheless, we’ll often see novices blasting through flaccid, rounded-back squats, heedless of the power-draining effect of their substandard form.

Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.

For the CrossFitter, perfection should be non-negotiable, regardless of the near-term outcome. Progressing to the elite level—heart jackhammering, lungs bursting, and records falling—depends on it.
The difference between a structurally solid lockout and its weak cousin is obvious.
-Jon Gilson

Hard.Fast.Brutal
CrossFit

Have an awesome day!
3-2-1- Go!
Jay and Janice

CF 864 – Today’s schedule:

5:15a.m./8:00a.m. assessment
9:00a.m./4:30p.m./5:00p.m./5:30p.m./6:00p.m.

Day 37 of the 100 burpee challenge
If you have dropped out of the burpee challenge please mark through your name on the board. Who will make it 100 days?

“300”
25 Pull-up
50 Deadlift @ 135#
50 Push-up
50 Box Jump @ 24” box
50 Floor Wiper @ 135# (one-count)
50 KB Clean and Press @ 35# (KB must touch floor between reps)
25 Pull-up
300 reps total

“All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the man of God may be thoroughly equipped for every good work.”
- 2 Timothy 3:16-17

All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.
- Calvin Coolidge, 1872-1933, 30th President of the United States

“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. Specialization is for insects.”
– Robert Heinlein (quoted in Starting Strength, page iv)
Mark Rippetoe’s Book (CrossFit Barbell Coach)

Cranberry Walnut Chicken Salad
This simple chicken salad is healthy and fresh, a unique combination of a slightly sweet dressing, tart dried cranberries, and pungent feta cheese. Add walnuts for a bit of texture interest, and put everything over shredded chicken breast meat… it’s perfect on its own, or in a lettuce wrap, etc. … the possibilities are endless.

For this recipe, you will need:
• 3 chicken breasts, cooked and shredded
• 1/4 to 1/3 cup mayonnaise
• A splash of orange Juice
• 1/3 cup craisins (dried cranberries)
• 1/4 cup chopped walnuts
• Feta cheese (crumbled) to taste
Whisk the mayo and OJ together in a small bowl, then dump everything together in a large bowl and stir.
Add a little salt if you’d like. Refrigerate until cool.

We need to make room for fall/winter long sleeve CF 864 t-shirt’s and will have a special from now until this Friday – short sleeve t-shirts 2 for $20.00 (regular price $15 each)

CrossFit 864 WOD for this Saturday will be the Clinton Downtown Association 5k run/walk. Get signed up today if you plan on running. Come out and support Clinton and CrossFit 864.

Great job to all of you that came out and pushed very hard on Monday’s wod. Real Fitness is Earned.
Be Strong!
See you Tuesday…
Jay and Janice