Community Archive

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Two years ago, I had no idea if we would still be training out of a park or not. I didn’t know if CrossFit would bust, or if some major corporation would wipe out all the small Affiliates.

I still don’t know those things today, but what I do know is that we’ll continue doing this for as long as we can, as best as we can.

I remember telling our small group of students back then that if our move into a facility didn’t work out, I’d see them all back at the park and we’ll continue training for fun after I got off of working at McDonalds or where ever.

Our classes are reaching capacity, our On Ramp continues to grow, and our students continue to progress and hit new records. Watching yesterday’s On Ramp orientation and seeing how supportive our students are and how fundamentally sound our Coaches are is crazy, pure crazy. It’s watching excellence become an attitude, a way of life.

As we continue to move forward, we’ll continue to keep our mission on focus, which is to help people change their lives for the better. And, along with every business decision we make, we ask ourselves if it will allow us to sustainably meet that mission.

With that, we’ll be adding an additional group class on Tuesdays at 8:30pm to open up the evening classes. A Thursday 8:30pm class will also be added for competitors (tryouts to come).

Thank you for being a 101er, keep training that positive mindset, and enjoy every burning rep in the gym.

Group A:
Strength:
1RM snatch balance

Work:
“Nancy”
5 rounds
400m run
15 overhead squats, 95lbs

Cash out:
2:00min Hip Flexor Stretch, each leg

Group B:
Strength:
1RM snatch

Work:
“Cindy”
AMRAP in 20min
5 pull ups
10 push ups
15 squats

Cash out:
50 Russian twists, no weight

Advance Strength

Check in with a coach before starting.

Floor Press 1 RM (regular bar regular bar wide grip)
Accessory work:
Low rack floor press (2×8) for speed at single reps, explosive movement
Kettle Bell Skull Crushers (3×12)
Band pull downs (100 reps for time)
GHD sit ups (100 reps for time)

Results:
060612 Nancy & Cindy

“Rest and recovery are just as important as the training if not more.”

First, the biggest component is sleep. Ideally, you need 8-9 hours of sleep to allow your body to do its repairs and adapt to the stimulus from the workouts.

Then, it’s nutrition. Without the right building blocks, your protein, carbs, and fat, your body won’t have the material it needs to build you into a fitter you.

Next, it’s ice baths. Freeze a block of ice and toss it into your tub and spend time there to flush the lactic acid build up in your body.

After that, it’s body management. Myofacsia release in other terms means using the foam/plastic rollers and lacross balls to unglue your muscle fibers.

Lastly, it’s checking your ego. If you are genetically gifted and can recover without any problems, more power to you. But if you’re not, don’t be afraid to take an extra rest day to give your body adequate time to recover. Just don’t allow yourself to use that as an excuse when you’re just not feeling it.

Work hard and be smart about your training. Put yourself in the best position to succeed!

There’s two weeks left until registration opens up for the 2012 CrossFit Games Open.  If you’re itching to get started, set up your profile on the Games’ Beta site here.  We’ll be needing extra judges this year to help get everyone through.  Start practicing on each other and judging each others’ range of motion.

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Main Group Workout
“Big Mack no Cheese”
For time:
10 clean & jerks, 175lbs
3 rounds: 5 pull ups + 10 push ups + 15 squats
10 clean & jerks, 175lbs
3 rounds: 5 pull ups + 10 push ups + 15 squats
10 clean & jerks, 175lbs

Results:
011912 Big Mack no Cheese

1) CrossFit 101 will be hosting a “bioscanning” event on January 4th from 4pm – 9pm.  Stay tuned for more details, but check out this clip from the Dr. Oz show on what the bioscan will show you.  I scored a 78,000 on the scale :)  Who knew eating healthy could be a form of competition too.

2) We have 4 days left until the new year.  Resolutions are for amateurs.  Want we want out of you are clear, concrete, and achievable goals.  Start thinking about what’s really important to you and we’ll be going over how to direct, publish, and achieve your goals in this new year.

3) There is exactly two months left until the start of the 2012 CrossFit Games Open.  For those of you who are unfamiliar with the CrossFit Games, it is an annual CrossFit competition that occurs on a world wide scale.  The Open is the first level of competition that is open to all and scores are recorded online and verified through affiliates (like ourselves) or through online video submissions.  Last year, we had a great turnout with 33 students participating in the 6 week long event.  The Open is a very special competition.  We saw our athletes push themselves to performance levels that cannot be replicated even in our high energy regular classes.

It is too good of an opportunity for our students to pass up.  We encourage every student, young and not so young, old and new, to put yourself to the test and try out the competition this year.  You may not be able to perform the workouts as prescribed which would take you out of the rankings, and you might even place dead last, but I guarantee you that you’ll still be ahead of many who don’t even have the guts to try.

Group A
“Jack”
AMRAP in 20min of:
10 push presses, 115lbs
10 swings, 45lbs
10 box jumps, 24″

Jack Martin
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Group B
“Cindy” (Compare to 6/2/11)
AMRAP in 20min of:
5 pull ups
10 push ups
15 squats

Results:
123011 Jack & Cindy

If you don’t improve the way you eat now, when will you?

If you don’t put in the work, who will do it for you?

If you don’t have influence over your own life, can you ever expect to have influence on anything outside of your domain?

[slideshow]

There are many mysterious paths towards a better life, but there’s a clear path that’s right in front of you, and it’s paved with dedicated hard work.

Workout
“Cindy” (Compare to 11/1/10, Halloween WOD)
Complete as many rounds as possible in 20min of:
5 pull ups
10 push ups
15 squats

Check out the results on this workout from the 2009 CrossFit Games
Men’s Scores
Women’s Scores

Results:
060211 Cindy(1)
060211 Cindy(2)

We decided to combine both our “Cindy Challenge” and Halloween workout into one. The athletes showed me that they are not only committed to their training, but their committed to not taking themselves seriously as well. It was blast seeing them in costumes doing pull ups and there are still some images that I am trying to clear out of my head!

Thanks everyone, it was a fun workout. Our On Rampers got in their 10 minute version of Cindy as well.

Workout
“Cindy”
As many rounds as possible in 20min of:
5 pull ups
10 push ups
15 squats

Click on the comments for the results.

“Dear Eva,

I know it’s been a long time since we’ve last talked. And I know that we kind of left off on weird terms. I just wanted to tell you that I enjoyed the time we spent together. I know that you’ve been really busy and I’ve been tied up with my stuff. What I guess I’m trying to get at is that, I think it would be best if we both just took a break from things right now. You know, just because it’s so hard to link up right now and I don’t think both of us are really up for the commitment that you’re looking for. It would be great if we could still just be friends though. I’d love to catch up with you over some coffee some time. Cindy and I will be in town tomorrow, we should all just hang out and catch up then. TTYL.”

“Eva”
5 rounds of
800m run
30 swings
30 pull ups

Click on the comments to view the results.

[youtube=http://www.youtube.com/watch?v=tjG7AG78vBQ&fs=1&hl=en_US]

Annie, Barbara, Cindy, Diane, Eva, Fran…our lovely ladies…whom Class 10 was fortunate enough to meet Cindy yesterday, at least for a short while.

Class 10 has come to its conclusion. We have one more day to go through fundamentals, get one last look to see if the recruits make the cut into the group classes, and put times on paper to see if the last 4 weeks have made a difference in these recruits’ fitness capability. Ooh-rah.

Workout Day #11 of 12
“Cindy Lite”
As many rounds as possible in 10min of:
5 pull ups
10 push ups
15 squats

Click on comments for the results

[youtube=http://www.youtube.com/watch?v=fPFU1NA94lM&hl=en&fs=1]

1 space is left for the next On Ramp Class. This is the last chance before having to wait until July to add into the next Class.

This is it, one workout left before we OK/NG the recruits from Class 9 for the regular Group Workouts. They’re looking good, let’s see how much time they can shave off from their “Baseline” workout. Yesterday, we spent time building up the kipping portion for kipping pull ups. Then, it was time to hit up “Cindy” another very popular CrossFit workout.

Workout
“Cindy” Lite
As many rounds as possible in 10 min of:
5 Pull Ups
10 Push Ups
15 Squats

See comments for results

Great job on Cindy On Rampers! We’ll have to get Helen and Erik made up on this one, it’s an experience too good to pass up :)

Workout:
“Cindy” Lite
As many rounds in 10 minutes as possible of:
5 pull ups
10 push ups
15 squats

Monica = 7 rounds
Stephanie = 8 rounds + squats
Tony = 12 rounds + pull ups (15 minutes)
Helen = 5 rounds
Erik = 4.5 rounds

I’ve known a few Cindy’s in my time, but none have ever made me feel quite like how this Cindy makes me feel. A pure body weight workout, Cindy feels like a relationship that starts off pleasant in the beginning, but goes incredibly wrong where restraint orders have to be given in order to stop her from stalking you. Love it.

“Cindy” (compare to 3/23/10 and  3/10/10)
As many rounds and reps as possible of in 20min of:
5 Pull ups
10 Push ups
15 Squats

Dave = 12 rounds
Trac = 24 rounds
Co Loan = 10 rounds (15min)
Sarah = 4 rounds + 5 pull ups + 10 push ups (5min)
Huy = 10 rounds
Chu Long = 10 rounds + 5 pull ups + 5 push ups
Bao = 23 rounds
Shawn = 19 rounds
Hoa = 16 rounds + 5 pull ups + 10 push ups + 3 squats
Nishea = 11 rounds + 5 pull ups