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Posts Tagged ‘Training’
Moment of Awesomeness: 3/24/11
Posted: March 24, 2011 in CrossFit, Media, TrainingTags: CrossFit, Moment of Awesomeness, Training
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2011 CrossFit Games: Cheating
Posted: March 24, 2011 in CrossFit, Media, TrainingTags: 2011 CrossFit Games, CrossFit, CrossFit Games, Training
I am the most fit human being on the planet.
I don’t think anyone out there would argue with me on that point.
Soooo, you can imagine how shocked I was to learn that there are people who are turning in scores for the CrossFit Games Open Workout #1 that are better than mine.
After watching this video, however, I am less worried since I know they will almost all get caught at some point.
Be fair and honest with yourself, athletes. Basically, if you see a score in any workout that is better than whatever I post, rewatch your video, and ensure you have complete range of motion on anything. If any reps don’t count, go ahead and re-do the workout until it’s all good.
Best of luck trying to catch up. 🙂
CrossFit WOD Tips: 3/24/11
Posted: March 24, 2011 in CrossFit, Media, TrainingTags: CrossFit, CrossFit WOD Tips, Training
Rope Climbs. The last time I had thought about climbing a rope was probably in middle school. I just knew I wasn’t very good at them, and quite frankly, the thought of falling from a height didn’t seem too appealing to me. In fact, the last gym where I worked actually had it’s own rope, and I still didn’t climb it once. Instead I let the “Fear” stop me.
Well, fast forward to November of last year and MBS CrossFit’s “Turkey Challenge”. We ran a 5k outside for the first event, did the CrossFit Total for the second and then they announced WOD #3.
Ground to Overheads, fine. Burpee Wall Jumps, fine. ROPE CLIMBS?!?! FIVE of them!?! Needless to say, it caught me off guard, but I just had to buckle down and do them.
Had I practiced them beforehand they would have been much easier, so I am hoping that this video (which also features an awesome performance by Chris Spealler) gives you some ideas on how to be a better rope climber.
The moral of the story:
Don’t let your “FEARS” determine what you stay away from. Find a weakness, or an “Area for Improvement” as I prefer to call it, and spend some time making yourself better at it! One CrossFit motto is “You’re only as strong as your weakest link”, right? Get stronger.
Tough Mudder 2011: “Electroshock Therapy”
Posted: March 23, 2011 in CrossFit, Media, TrainingTags: CrossFit, Tough Mudder, Training
I know that the 2011 CrossFit Games Open is upon us, but I want to make sure that none of us forget about the Tough Mudder coming up this summer!
As a friendly reminder of this “Real Life Fitness” we’re training for at CrossFit, take a look at one of the amazing obstacles we will be able to face.
Train hard, have fun, get tough!
(p.s.- I am running the Mudder on Saturday, and my heat starts at 10am, for those of you still waiting to register.)
***Be Warned – This video features 10,000 volt exposed wires. Therefore, there is some obscene language in this (awesome) video.***
Thought of the Day: 3/23/11
Posted: March 23, 2011 in Coach's Corner, CrossFit, TrainingTags: CrossFit, Thought of the Day, Training
Hello friends!
Over the last two weeks, here are some of the things I’ve heard from members of our CrossFit Lakewood family:
- I’ve lost over 30 pounds by simply improving my diet and CrossFitting 4-5 times per week
- (I’ve heard that from MORE THAN ONE person, too! THIRTY pounds!)
- I am more effective at my job, and feel more comfortable knowing that if I need to save a coworker of mine, or save my own life, that I am better prepared do it
- (From someone who works as a firefighter! Talk about real-life application!)
- It used to require 4 assistance bands to do a single pull-up, now I’m down to only one!
- (That’s in only a few months, too! Unassisted Pull-ups are sooo close!)
- Through training at CrossFit Lakewood, I am more optimistic in every area of my life. That positivity has helped make everyone around me happier, too.
- (In no particular order, a healthy body and a healthy mind, hand in hand, are a POWERFUL combo!)
I am BEYOND inspired by all of you. Every single day I see at least one thing that happens in our gym that shows me just how incredible you guys all are. There is no other point of this post than to say thank you.
Thank you for letting me share in the transformations that you are all creating in your bodies, in your minds and in your lives.
I’m so grateful to be a part of this family.
CrossFit WOD Tips: 3/22/11
Posted: March 22, 2011 in CrossFit, Media, TrainingTags: CrossFit, CrossFit WOD Tips, Training
GET OUT OF THE WAY!!
When it comes to trying to control your safety as much as possible while in the gym, there is a very simple, yet often overlooked, skill you need to practice. That skill is how to get out of the way of a missed rep.
We get so excited, so nervous, so focused on lifting the weight/doing the squat/snatching the bar, that it’s not uncommon for a person to forget to actually let go of the bar if they are about to miss a rep! Even when you ARE trained properly (National Champion, properly…), it can be hard to get out of the way of the weight, sometimes. Check out this post I did a few months ago sharing the amazing story of Zach Krych!
So, how do we start training our bodies to learn how to get out of the way and let go of the bar?
By doing exactly that!
Watch the video below from Coach Burgener, and over the next few days, your homework is to grab a PVC pipe while you’re warming up in the gym, make sure no one is in front of or behind you, drop the bar (both forwards AND backwards) and GET OUT OF THE WAY!
If you’ve never even tried it before, what makes you think your body will know to do it when you’ve got 250lbs on the bar and you’re trying to clean it off of the ground?
Make sure the space is clear around you, and do your homework! Seriously! Awesome video.
The Numbers: 3/21/11
Posted: March 22, 2011 in CrossFit, Media, TrainingTags: CrossFit, Results, The Numbers, Training
New movement day! New movement day!
I’ve been a trainer at CrossFit Lakewood for over 6 months and had never seen the Sumo Deadlift posted as the exercise to focus on during the “Strength” portion of the day… until today!
It was also the first time that many people had ever done the lift, and I’ll tell you what, people did an awesome job!
Highlights of the day:
- Will pulling 335 off of the floor 3 times! (I’m pretty sure that’s more than his regular deadlift! Must be the new haircut!)
- CC…. are you ready for this? He pulled 455 pounds 3 times. AND, made it look easy. That is a STRONG man.
The main workout was a good one, too. Over the last few months, Orion has programmed a few workouts with Ascending v/s Descending rep schemes, and every single one has been an absolute crusher! That’s where there are only two movements involved. You do ten reps of the first and one of the second. Then immediately into 9 reps of the first and 2 of the second. This pattern continues until you’ve reached 1 rep of the first and up to 10 of the second. Brutal stuff!
Workout of the Day:
Strength
Sumo Deadlift – 6 sets of 3
WOD
Front Squat 10-9-8-7-6-5-4-3-2-1
Pull-ups (Chest to Bar if you can) 1-2-3-4-5-6-7-8-9-10
Athlete Results:
Sumo Deadlift
Jamie- 265lb x 3!
WOD
Jamie (95lb Front Squat / 1 Banded Pull-Up!)- 17:59
The Numbers: 3/20/11
Posted: March 21, 2011 in CrossFit, Media, TrainingTags: CrossFit, Results, The Numbers, Training
Andy and Jamie came through for today’s Sunday Funday. Today’s workout would consist of Rowing, Kettlebell Swings and Ball Slams! All three of those movements, when done most effectively, require a very “violent” extension of the hips in order to move whatever the stimulus, as efficiently as possible.
With rowing, really leaning back to reach full extension ensures that the fan is spinning for as long as possible, is key. On the ball slams, keeping that chest high when picking the ball off of the ground (like a deadlift), guarantees that we’re “deadlifting” the ball and not lifting it with a rounded back. Finally, for kettlebell swings, getting full extension on the hips helps to send that KB overhead through momentum. When that happens, we really don’t need to “pull” the weight up in the air at all. The best part about these “cues” is that almost every single athlete can instantly tell when they do these movements “right” v/s “wrong”. The right way is simply easier!
Workout of the Day:
1000m Row / 21 Ball Slams / 21 Kettlebell Swings / 500m Row / 15 Ball Slams / 15 Kettlebell Swings / 200m Row / 9 Ball Slams / 9 Kettlebell Swings
Now, as you watch the videos from today, before anyone loses their mind… USUALLY the expectation is to catch the Ball Slams on the bounce in order for the rep to count. Today’s workout did not require that portion of the movement, so they were both doing them correctly!
Athlete Results:
Jamie (40lb Ball / 16kg KB)- 16:17
Andy (30lb Ball / 12kg KB)- 14:41
2011 CrossFit Games: Week One Workout
Posted: March 20, 2011 in CrossFit, Media, TrainingTags: 2011 CrossFit Games, Competition, CrossFit, CrossFit Games, CrossFit Lakewood, Training
So yesterday was the day that most of the athletes on the CrossFit Lakewood Competition Team completed the first workout for the 2011 CrossFit Games Open.
There were three full heats of competitors, and the energy was really high! After the dust settled, I think we were all very relieved to have the first week’s event over with.
A few hours later, though, they announced that the Week 1 Deadline had been pushed back one week.
I asked this in my last post, but am curious what you guys think:
Is it worth trying it again at some point this week to better our scores?!
I only filmed my heat (to check my form) of the workout, but if Orion puts together a video of the event, I’ll post it on here! For now, I’ll toss in a few pictures from Saturday, courtesy of Megan and Rachel!
Most of the CFLW Competition Team!
The ladies doing work, and their cheering section!
Me and Ben going for the full lockout
The Numbers: 3/14/11
Posted: March 15, 2011 in CrossFit, Media, TrainingTags: CrossFit, Results, The Numbers, Training
Today should have been called “Main Site Monday.” Orion liked the workout that was posted on the CrossFit website yesterday, so he let all of us give it a shot. Simple movements (wall balls and pull-ups), ten reps each, a seven-rounder. Ready, go.
Workout of the Day:
Strength
Overhead Squats
WOD
7 Rounds for Time-
10 Wallball shots / 10 Pull-ups
Athlete Results:
Strength
Jamie- 115lbs x 3 reps
WOD
Lucas (10# Ball / 2 Bands)- 12:52
Jamie (20# Ball / 2 Bands)- 13:04
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