I love it when a plan comes together
1000 Meter Row
20 Tire Flips
200 Yard Plate Push
100 Knee’s to Elbow
200 Yard Plate Push
20 Tire Flips
1000 Meter row
Which way to the gun show?
North meets Valley
Thanks for coming in, an early morning workout is a great way to start the weekend!
down with the sickness from dan staton on Vimeo.
Share this video with someone who needs to get down with the sickness!
-Bulldog
20 min AMRAP…
x10 box jump, x10 OHS, x10 Burpees, x10 Wall Balls
oops…
Thursday
5×3 Power Cleans
Then for time: 21-18-15-12-9 of ring dips, push-ups, double-unders.
Wrangler & Ironwoman doing a little outside CrossFit!
9 rounds…of x5 thrusters(115/75) and x5 strict pull-ups…
Skinner had to add a 40 lb Vest
“Helen” x2
6 rounds for time of : 400m run, 21KB swings (53/35), 12 pull-ups
Coach Prime pretty much made up all WOD's for Feb...need his email?
10 Steps to being a better CrossFitter… This is from the CrossFit Affiliate Blog and I thought some of it was good and some of it was funny. We have a great family at CrossFit and you guys are doing outstanding in 2010!
-Bulldog
1. Have fun – Whether it be in CrossFit or your favorite sport or shopping with grandma, make sure you try and have fun. Honestly, you can do CrossFit just about anywhere with anyone or by yourself. You choose to come to CF for a reason. You work hard all day, make the time at CrossFit be the one hour a day where you can be yourself and let loose… you guys do a good job of this!
2. Show up on time – Actually show up early and leave late. Foam roll, stretch and get rid of all that junk in your lower back and shoulders. Showing up late will only cheat you out of a sufficient warm-up. Without a good warm-up, your chance of injury increases exponentially. If you show up early you have two options, cheer on the class that is finishing or start warming up… again, you guys do awesome at this too!
3. Don’t whine – It’s okay to cry, just make sure that we can’t see or hear you and remember to clean up your tears when you’re done. Maybe the song that comes on isn’t your favorite, in the immortal words of Josh Everett “If you need music to motivate you, go find something else to do”. Be careful of asking me to change the song, I might just put on Miley Cyrus’ Party in the USA on repeat. I’m your coach, not Mix Master Mike. You have a task to accomplish, so do it. Yes I know that every workout is hard and I know that you hate running and I know that the bar hurts your delicate hands, but there comes a time when we have to nut up or shut up…or both. CrossFit is constantly varied, so the odds are that you will see some workouts you hate. That’s why it’s CrossFit and not alltheshityoulikeFit. When you come to CrossFit, be ready to work. Come prepared to face all those pains and things you hate head on. Accept the suck. That’s kinda funny!
4. Give it all – More than strength, speed, flexibility or endurance, effort is what matters most. I don’t care if you’re Joe Thruster with a sub 3 minute Fran, if you half-ass a workout, you’re a pussy. Grandma doing jumping pull-ups and thrusters with a PVC kicked your ass because she gave everything she had just short of a stroke. Times and weights matter, but they fail in comparison to effort. Keep pushing yourself to your most extreme limits. I don’t care if you have a 500 lbs or 50 lbs deadlift as long as you put forth the effort and don’t sandbag. a little intense, but I get the author’s point!
5. Listen to your coach – We are here to help you get more fit and accomplish your goals. When we say things like “you’re lifting with your back, use more hips” don’t act surprised when your lower back is sore. When we tell you that the foam roll and lacrosse ball works, we aren’t just being sadistic. We tell you to rest because you need rest, just as we tell you to get in the gym more because you need to be in the gym more. If you want to get better at something, you have to practice it. Plain and simple. Yes there are some of you who are naturally good at some things, but why not get better? Why not be the best? Our goal is for you to accomplish your goals. Amen!
6.Fail sometimes – The unique thing about CrossFit is that the only way to achieve excellence is through failure. The strength portion of our workouts are designed to where you may fail at a set. If you don’t fail you aren’t trying hard enough (see #4). CrossFit is an environment where no one will laugh at you or put a permanent letter in your file for dumping an overhead squat. Don’t be afraid to fail, there’s always next time. Pushing yourself to fail is more of a mental thing than it is a physical thing. We have conditioned ourselves to think that failing is bad and therefore don’t push ourselves in fear of failure. Take that fear away and see what you can accomplish. I like that little piece!
7. Eat good food – The short answer is eat Paleo. If you don’t want to eat Paleo, just eat meat, some fruit, vegetables, little startch, no sugar, no grains no dairy. If you’re low on energy, then you’re not eating enough. I remember a lot of people starting off on Paleo complain of low energy then proceed to tell me that they didn’t eat anything all day because they didn’t know what to eat. Is it that hard to eat meat and vegetables these days? I ate ice cream every day and pizza every other day. If I can do it, you can too. Come to our free nutrition seminar a week from this Friday!
8. Count it – Tracking your workouts matters. That’s why we printed the log books for you. When you don’t count the reps on your workout, you lose valuable information that will keep you accountable for your progress. Make sure to record as much information as you can. Write down what you ate for the day. Everyone has those days where they ate like crap and had a crappy workout. Those are the hardest days to write down, but those will provide you with the best motivation to get better. Everyone should at least journal their workouts!
9. Be nice – CrossFitters are notorious for making fun of people who go to globo gyms (present company included). People achieve their personal fitness goals in their own ways. Some may like the pace of a spin or pilates class and some may like the intensity of CrossFit. Instead of pointing out their propensity for douchiness on the elliptical, try introducing them to CrossFit. You’ll get a better reaction and won’t come off like a jerk. You were once that guy on the hacksquat machine or that girl on the eliptical. If someone made fun of you and then said CrossFit was the way to superior fitness, you would tell them to go F themselves… again, this author is funny, we got love for everyone!
10. Get involved – CrossFit is more than just an hour of working out. We are a family and you can get as involved as you like. Just like anything else, you get out what you put in. CF holds social events and does quarterly charitable events… There are many opportunities for you to get involved and if you have any suggestions, we would love to hear them! I second that notion!
THIS! IS! CROSSFIT! A place where elite fitness is forged. There are no machines, no TVs, and no comfort zones. If you desire fitness, check your ego at the door and join us. Remember if someone passes out or vomits they are just resting.
300 reps for time..
It was another fantastic Saturday, thanks for coming.
Had a little pre-comp workout today, it was a family competition and we got after it…
Do you get my emails on articles and links? No? Then shoot me an email and I’ll add you to my homeboy/homegirl list…. Dan@FastTracPerformance.com
Here’s a LINK on P90x Vs. CrossFit.
Rest, Recover, and Regenerate because Coach B-Rob has one heck of a month planned as far as workouts go starting Monday Feb. 1st!
-BD
5 rounds consecutively of:
45 sec Deadlift (225/135)AMRAP (as many reps as possible), 15 sec rest
45 sec Burpees AMRAP, 15 sec rest
Post Total Score
