Wednesday October 14, 2009

CF-864 Today’s schedule 9:00a.m.

Day 24 of the “100 Burpee Challenge”


For Time:
100 Back Squats – every minute do 5 burpees
(Rx’d M 135-155 / W 65-85)

3-2-1 GO!

Saturday, October 17 we will take our Saturday morning WOD to CrossFit Greer to support their Grand Opening! CF Greer brought a strong group of CrossFitters down to our box and did “R-21″ so lets go up and enjoy the time together with other affiliates from across the upstate. The WOD starts at 0900 and we will plan on meeting and leaving CrossFit 864 at 0730. Please let Jay or Janice know if you plan on going.

“For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.”
– Jeremiah 29:11

“we train for war and fight to win.”
— Marcus Lutrell, Navy SEAL

Interesting article on running:

Easy Avocado Dip
3 medium avocados
1 tablespoon lemon juice
½ teaspoon celtic sea salt
½ teaspoon chili powder
¼ teaspoon cumin

Cut the avocados in half, then remove the pits, reserving 1 to a medium bowl
Scoop avocado meat into bowl with pit
Gently mash avocados with a spoon
Add lemon juice, salt, chili and cumin
Stir lightly to combine
Serve with carrot and celery sticks

What is Crossfit?

Constantly varied:
The best program is the one that you’re not on. If you are not switching things up and trying new variations, loads, sets, reps etc in your current workout, you are not getting the variety needed to make continual progress! Crossfit takes this one step further by presenting workouts in such a fashion that there is such great variety that they appear random and totally unpredictable, just like those little oppurtunities life throws your way.

Functional Movement:
Here’s one of the most misused terms in the fitness industry! Functional movement is purposeful movement. It is natural, and irreducible. It is not only safe but the most efficient way to accomplish a motor task. Functional movement is deadlifting, cleaning, squatting, pressing, pulling. Forget about the balance board. It will not be found at Full Circle.

High Intensity:
Intensity is often defined in weightlifting as a percentage of maximum. The greater the percentage of your max you are lifting, the greater the ‘intensity’ of your workout. Well, that’s all well and good, but we mean something slightly different. We mean Power. We mean work, divided by time. Lifting a 95% max deadlift is intense, but it’s not an intense workout. Lifting a 75% deadlift for 21 reps and then doing 21 handstand pushups as fast as you can, that is intense. So we define intensity by relative power output.

Crossfit seeks to enhance an athlete’s ability to produce greater levels of power over broad time and modal domains. That means bigger maxes in heavy lifts, as well as shorter times in 10K’s. That means putting out more whether it be something moderately heavy 45 times, or whether it be repeated bouts of near sprints. Let’s face it, life is neither a marathon nor an Olympic lifting contest. It’s something in between. It’s precisely due to this fact that one can clearly observe that ‘nature, as well as combat punishes the specialist’. It is with this in mind that we earnestly seek to be competent in every aspect of fitness, and not waste too much time trying to be the best at any one thing. A well rounded athlete will always have choices as to how to best accomplish a motor task. A specialist only has one choice. If his square peg doesn’t fit that task’s round hole, he loses.

Remember – If you pick and choose the wod’s that you come to based on the exercises and skip the days that have exercises that you are weak at or just dont like to do then you are missing the entire concept of CrossFit which is constantly varied, if not random, functional movements performed at high intensity. Dont be lazy! Conquer your weakness or give up and it will conquer you.

CrossFit – The fastest way to get the most fit.

Have a great day!
Jay and Janice

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