CrossFit is a program that is observable, measureable and repeatable. Therefore, we need workouts to test our capacity to see improvements. These workouts were given names, much like hurricanes…I certainly feel like I went through a hurricane after one of these workouts.
Ok folks, CrossFit Fredericton and CrossFit Bathurst are teaming up with CrossFit Moncton for a road trip to CrossFit PEI (that’s a whole lot of CrossFit!). If you’re interested in joining us on Saturday, August 23, I need to know by this Saturday! I have room for a couple people, so first come, first serve for those spots. If you can drive, let me know as well!
I got some new toys yesterday, so we’ll see them in use at tonights workout!
Everyone should be keeping a journal/log to track their progress. If you don’t have one, go to the Dollarstore today and get one! It’s really helps you see the improvements you’ve been making (usually over a short period of time).
Here is a link to an Excel sheet that will help you keep track of the ‘benchmark’ workouts and key moves in CrossFit. (courtesy of Matt Townsend on the Crossfit.com FAQ section)
Saturday’s workout will be an early one at 8:30am. I’ll be leaving for Maine shortly after. The regularly scheduled time of 11am will continue next weekend. If you have any questions, let me know. firstname.lastname@example.org
I was driving home from work today and was wondering what it would be like if I were a member of a local gym, like NuBody’s or GlobalGym. How would I justify paying for a membership there, and not for a CrossFit gym? Are they even comparable? Here’s a short ‘them versus us’ list that I came up with. I’ll let you be the judge.
THEY have CNN or Kelly Clarkson playing in the background.
WE have other members cheering you on to finish your last rep.
THEY have cardio machines that tell you you’re going too fast.
WE have trainers that are telling you you’re not going fast enough.
THEY have mirrors.
WE have trainers that tell you how to correct your form.
THEY have biceps curls and cable crossover machines.
WE have squats and deadlifts that you’ll actually be able to transfer into real life.
THEY sell you a membership and hope you only come for one month.
WE want you to come as often as possible to help change your life.
THEY have a 20 minute workout in 2 hours.
WE have a 2 hour workout in 20 minutes.
THEY have a machine at the front desk where you swipe your card.
WE have knowledgeable trainers that are ready to give you all the fitness information that you ask for.
We will occasionally hear comments like this from people who are new to CrossFit, and there’s a reason for that. Almost all Circuit, Toning, Body for Life programs come out of bodybuilding. Bodybuilding is built around lengthy isolation workouts with the goal of achieving a particular look. There is nothing wrong with this, if you want to be a bodybuilder. When we say lengthy, we are talking about 15 hours and more A WEEK of work outs that by design do not help you move better, become faster or more flexible, or gain any real functional advantage. With CrossFit you are working maybe 4 hours a week, and NEVER doing any isolation movements. CrossFit is all about training functional movements that will allow you to get faster, stronger, leaner, more flexible and balanced. CrossFit is based on seemingly random exercise choices, and with that you may have weeks where you are doing a ton of pull ups, and weeks where you will do none. This keeps you in a place where your body never adapts, so it keeps getting better and better. So if you think you know what WOD will be your next, based on your last, think again.
I was watching some YouTube video’s on nutrition, and I came across a guy by the name of Paul Chek. The video series I watched was 2 hours, but worth every minute. If you want to check it out for yourself, here’s the link – YouTube Videos
Here are some interesting tidbits I took from the videos.
“I’m a drug user. I take drugs like carrots, tomatoes and chicken. All are readily available at your local supermarket.”
“There are 4369 books on dieting in the US. I’ve never seen a fat lion and they never read a diet book. You never seen an animal in its natural environment that have all the problems that humans have, and none of them know how to read.”
“Billions of dollars are spent on cancer research. In 1900, your risk of cancer was 1 in 30. In 1980, it was 1 in 5. In 1995, it was 1 in 3. And today, in 2008, where our medical science and technology are at an all time high, your chances of dying from cancer are greater than 1 in 2.”
“Grain that is too high in micro toxins to sell for human consumption is given to animals as feed. Then, we eat the animals.”
“At a school in New Zealand, researchers took a typical tray of food from a cafeteria and took it back to their lab. They studied it for harmful toxins and found 19 pesticides that were greater in quantity than the weekly safe limit. By the way, New Zealand has more strict pesticide and food control than other developed countries.”
“In the United States, $14 million is spent PER MINUTE on health care (#1 in the world). However, they rank between 19th and 37th on almost every category of public health.”
Three rounds, 21-15- and 9 reps, for time of:
Remember, we can scale this workout to anyone’s fitness level, so don’t be scared.
“It’s not about how hard you hit. It’s about how hard you can get hit. And keep moving forward.” – Rocky
That quote came to mind after seeing everyone do Fran tonight. I feel so lucky to have witnessed a tremendous degree of perseverance. Fran threw so much at all of you, trying to beat you down, but you looked her in the eye and kept fighting. Ed, with his bloody hands, Jeanette with a huge fall and those dreaded thrusters trying to bring you to your knees…you all persevered. You’re all a great example that if your mind can conceive, it will achieve! Thank you for letting me see that tonight!
Today turned out to be a nice day. The clouds covered us for the warmup and while we worked on medicine ball cleans and wall balls. Then the bright, hot sun came out just in time for our “Modified Annie” WOD.
50-40-30-20-10 of Box Jumps and Situps
As soon as we finished, the sun hid behind the clouds again. Perfect timing!
Everybody kept the intensity high throughout this workout, and it showed in the resulting times. Great job everyone!! See you on Tuesday.
There’s been a few questions regarding the rain. “What if it rains during the workout?” My answer…”We’ll get wet”. If there is lightning tomorrow at 11am, that would be the only thing that cancels it. Well, maybe an earthquake too, but I don’t see that happening.
Start by drawing the top card and do that many reps of the suit. Example, if you draw the 9 of Hearts, you’re doing 9 burpees. Face cards are all worth 10! The goal is to get through the whole deck as fast as you can.
All those pullups will do amazing things to your hands 🙂
The Adult Fitness Tax Credit campaign is your chance to tell the Government of Canada all active Canadians deserve a tax credit for contributing to lowering national health care costs while maintaining an active and healthy lifestyle. Click the following link to send an e-card to the Prime Minister, Finance Minister and your local MP (don’t worry, the card is pre-typed…you just enter your name and address).