Archive for the ‘Training’ Category

Two more CrossFit commercials that I liked.

I’m just posting these so Willy will send me his ideas for the epic commercial we’ll make one day!!

The first one is from the crew at CrossFit the Woodlands.

Next, a little longer commercial from Narrows CrossFit. A little more production value here.

Finally, this 6-minute video lays out what CrossFit means to the team of coaches at CrossFit Smyrna in Atlanta, GA. Is this one too “Cult-ish” for people? I’m curious as to what you think.

Any way you look at it, with the exposure that our “Sport” is getting around the world, the time is now to spread the news that CrossFit works! Bring your friends to your gym with you. If you’ve been meaning to try it out for yourself, do it today. Not tomorrow, today.

If I can do anything to help you guys, too… let me know!

A lot of what is written below in the post from the CrossFit Lisbeth Blog is how I try to live my life every day. This rings ESPECIALLY true for me “CrossFit Life” while I’m in the gym.

To her final question: “Are you old school?” I would need to say: Yes.

Are YOU?

Old School

~ Posted by Lisbeth on Oct 12, 2011

What is Old School?

Integrity, honor, commitment, doing the right thing. Being impeccable with your word. Not gossiping. Treating people like you wish to be treated. Being true and honest. Reducing bull**** in life instead of adding to it.

Being polite.

Getting your chest to the deck on a push-up.

Opening your ears and shutting your mouth when someone else is speaking.

Sitting all the way up in a sit-up.

Counting all your reps . . . and adding more if there’s any question in your mind.

Not counting the wall-balls that don’t go to the top of the mark.

Getting your chin all the way over the bar in a pull-up, not just up to the bar. (Except on butterflies!)

Facing your fears, whether they’re handstands, overhead squats, or some bogeyman under your bed.

Calling your mother, even if you don’t really like her. (Or your sister, your brother, your grandma, etc.)

Wiping down your bar, even if you don’t think you bled on it.

Respect. Apologies. Minding your own business.

Putting away the bumpers in an orderly pile.

Community, not cliques.

Looking people in the eye when you talk to them.

Helping break down someone else’s bar.

Introducing yourself to any new person in the gym.

Finding and throwing away your water bottle at the end of class.

Cheering for everyone in class (even people you don’t like that much) because we all bleed the same color: CrossFit.

Having respect for those who came before you.

Being a human first, and a CrossFitter second.

Are you old school?

Drama alert in the Again Faster Beat The Team WOD Series! Drama alert! With what turned out to be over 400 athletes submitting videos for the first workout of the 8-WOD competition, it became clear to the Again Faster Crew that watching and validating every single air squat for every person would be impossible.

So they went to a system where only the top 30 in each category get validated. Read below for more info.
To find the current leaderboard through the last event, click here at any time.

Update on Scoring

~by Again Faster

Due to the overwhelming response to this year’s Beat the Team Series, it became clear over the weekend we needed to reevaluate how we were going to score the events. While we wish we were able to devote the time and man power to individually validate each and every score submitted for “Stacey” and the future workouts, with almost 400 scores, it is simply not possible. We’d still be watching air squats in November.

As such, we determined the best course of action would be to re-focus on the sole task of this competition, which is to name 4 new members to the Again Faster Competition Team, while doing our best to continue providing the community with an online competition in which they can challenge themselves and gauge their skills against athletes from all over the world.

We’ve organized and validated the top 30 scores for each the men and women in the Open division. If the athlete finished first, they received 1 point. The athlete in 30th received 30 points. From there, anybody who submitted a score for the workout automatically received 50 points, and therefore continue to be eligible for subsequent events. If you submitted a time faster than the posted Top 30 scores, please assume it’s because our judges deemed your ROM insufficient. These decisions are final and will not be altered.

You will note the scores of current Again Faster Team members appear within the Leader Board when applicable, but that their scores will not count in the overall ranking of each WOD, as they are not eligible to win the prize.

For the Master’s Division, we have ranked the athletes as deep as we have valid scores for. Since no Master’s woman received an invalid judgement, nothing changes for them. Each of the women will receive their placing in points. For each Master’s male athlete whose “Stacey” score was deemed invalid due to technical or ROM deficiencies, they will receive 30 points automatically. Like the athletes, they are welcome and encouraged to continue competing.

We will be displaying only the Top 30 in each Open division, the Top 7 Master’s Women and the Top 17 Master’s Men. Ideally, we’d be able to show each athlete where they stood against each of their fellow competitors, but it’s simply beyond our current capabilities. We apologize for not being able satisfy these wishes, and for not having had the foresight to know that such an idea was naive at best.

Above all, we thank each and every one of you for competing in the 2011 Beat the Team Series, and we look forward to seven more weeks of competing alongside you.

As I shared last week on this blog, the crew at Again Faster is hosting another “Beat the Team” WOD Series. I decided to compete in it this time because:

A- Hopefully having to throw in a few more workouts per week will keep me out of trouble
B- I absolutely love seeing where I stack up against athletes from all over the world!
C- I pride myself in good form in my workouts, so by posting videos for all to see, if provides me with a chance to get some feedback from others as to how to improve!
and
D- Let’s be honest. I love competing and by sitting back and playing “arm chair quarterback” while I critique everyone else, it’s a lot better if I put my money where my mouth is and do them myself, too!

WOD #1 was a new one they created for one of their Team Members, Stacey Kroon:
“Stacey”
150 Air Squats, 2000m Row, 150 Air Squats

It was gross.

And yes, even though I had poker chips to mark every 25 squats, I STILL miscounted (and did a few more, I think). What a genius 🙂

Renegade Fitness announcement.

TODAY IS THE FINAL DAY TO PRE-ORDER YOUR SHORTS!!

It’s time to pre-order your pair of our newest product! The Renegade Fitness FIGHT SHORTS are here!

I’ll paste the rest of the first post I made letting everyone know about them below:

I’ve owned a pair of these shorts for almost a month now to try them out for myself, and believe me when I say they are incredible. I’ve never worn “fight shorts” to do CrossFit before, but no other pair of shorts has been as comfortable for me. There’s a drawstring and incredibly secure Velcro, so regardless of what I’ve been doing, they’re stayed completely secure.

The slit up the legs is just high enough so I have not had ANY restrictions when squatting/running/jumping/rowing, and it’s low enough to not show my incredible man-thighs to the world the rest of the time.

Check out these images of what they’re going to look like! We are so excited!

CrossFit, CrossFit Lakewood, Smashby Training, Renegade Fitness, Renegade Fitness Fight Shorts, Colorado R, Preorder Fight Shorts

Our Renegade Fitness Fight Shorts!

CrossFit, CrossFit Lakewood, Smashby Training, Renegade Fitness, Renegade Fitness Fight Shorts, Colorado R, Preorder Fight Shorts

Our Web Address down the leg!

Make sure to go to the Pre-Order Page today, and don’t forget to write what SIZE you want in the “Comments” section of your order. Pass the link along to friends too, please. We know there were a lot of people interested in this product, and we’re finally making it happen for you guys!

This may be my favorite “Moment of Awesomeness” post I’ve ever done.

My favorite is hands-down #7.

THANK YOU to John, my good buddy from High School for posting this today!

CrossFit, Smashby Training, Cross Fit, The Rules of Bacon, Bacon, I love Bacon

Incredible.

And thanks SO MUCH to Willy for reminding me of this man, myth and legend… Ron Swanson.

I like to make myself think I’m an adrenaline junkie, but if we’re being honest here, I just kind of WISH I was one. When it comes to snowboarding, merely looking over a cornice makes my heart jump into my throat. Rock climbing? No thanks, I’m pretty sure I’m scared of heights. Skydiving is on my “bucket list”, but then again, why would I jump out of a perfectly good plane? 🙂

That being said, I absolutely love watching OTHER people do these incredible feats (as you’ve surely noticed by almost all of my “Moment of Awesomeness” posts on this blog).

For today’s segment, I am going to combine TWO things that I love. For the personal side of it, I’m 100% Brazilian, and going back there to visit my family in Rio de Janeiro is one of my favorite things in the world to do. Then we’ll take the adrenaline junkie poser in me, and throw in some Rock Climbing.

The Pou Brothers, who are some of the most skilled and famous climbers in the world, have scaled some of the biggest and baddest mountainsides across the planet. For this video from Red Bull, they climb two of Brazil’s most famous landmarks: Corcovado, where the Cristo Redentor statue stands, (Christ the Redeemer) and Pao de Acucar (Sugarloaf).

It makes me miss my family…. and want to throw up from nerves just WATCHING them.

Happy my Friday 🙂

As if there aren’t enough CrossFit competitions or contests going on right now, I’m here to introduce you guys to yet another one!

One of the leading Equipment companies in CrossFit is the crew over at Again Faster. Aside from creating great gear, they also sponsor some of the top athletes in all of CrossFit with their Again Faster Competition Team.

One of the things they did a while ago was a workout series called “Beat the Team“. Well, the series is back for another round, and this time I think I’m going to do it!

The schedule of events for the workouts (pasted directly from their website) is as follows:
“There will be a total of eight workouts, with the first event beginning on October 1st and continuing until October 10th. Each subsequent workout will be open for 10 days. The final workout will end on December 20th.”

Basically, you do these workouts wherever you are, video tape and upload them and then get ranked among athletes around the world! For me, it’s just a fun way to keep myself accountable for training hard and seeing where I stack up against some of the world’s best.

Here’s the info on Range Of Motion requirements for the first workout of the series (with the standards video below it)-
“Stacey”
150 Air Squats, 2000m Row, 150 Air Squats

GOOD LUCK, and I hope some of you decide to do this, too!

p.s.- Again Faster has also got lots of great stuff on their AgainFasterMedia YouTube Channel, so go check it out sometime.

Lisbeth Darsh makes me smile. Her blog, which I have featured about 5 to 17 dozen times here, has some great messages and some powerful concepts to take with you in your journey. This one today, I just read and smile.

Not a cute little smile, but a true, heart-warming, “I know and LOVE the feeling” smile. This is what CrossFit is about to me. Not just adding weight in a workout at the gym. That’s just one scenario. But surrounding yourself with people who help push you just a little bit farther than you’d like because they KNOW what you are capable of accomplishing.

And then you… hearing that little “push” from a friend charge on, even if the butterflies creep in and you get a little nervous, because in the back of your mind you knew you could do it all along, anyways. Or if nothing else, you were excited for the challenge. Excited for the ability to be “Better than yesterday.”

Thank you to all of the people in my life who help give me that little push ALL of the time. I appreciate you more than you know.

Getting Called Out

~ Posted by Lisbeth on Oct 6, 2011

The woman next to me called me out in class today.

I was about to strip some weight off my barbell to get down to the RX (women’s) weight for the metcon and she yelled over at me (and wagged her finger!): “Na-uh. Don’t you dare. You can handle that weight.”

I was shocked. And kind of pleasantly surprised. See, this woman doesn’t really know me. Barely knows my name. Doesn’t even Facebook. So it doesn’t matter to her who I am or what I do for CrossFit. She just knew I was someone about to not live up to my potential and she wasn’t going to let that happen, not during her gym time. She stood there and gave me a staredown that would make a mugger give back a purse.

I gave one more try, with a grin, and nodded at my barbell: “But that’s RX plus.”

Now, she smiled too: “That’s okay. You can handle it.”

Ah. Accountability: it’s what’s for breakfast at your CrossFit affiliate. I did the RX plus weight and was glad I did. Sometimes you need to get called out. It’s good for your soul, and your lift . . .

I love CrossFitting. I also enjoy a delicious beverage now and again. But if you’ve met me, you probably already knew those things.

While (in my opinion) it’s not the best TASTING beer in the world, I also love what Pabst Blue Ribbon Beer “PBR” represents to so many people… “Hipster Beer”, “The Official Drink of the Working Class”, “Magical Potion”, “Confidence Juice”, “Power Recovery Fuel”…. the list (of things I just made up) goes on for days.

Regardless, this is one of the best commercials I’ve ever seen! CrossFitters and non-CrossFitters alike, pass it on! (Thanks for finding and sharing this, Mike Davis)

“Liftin’ all that weight makes me feel just great! Now’s the time I find, got Blue Ribbon on my mind.
Yeah I came in first, worked up a great big thirst. Wanna to just unwind, got Blue Ribbon on my mind!”

PURE POETRY, people!