Saturday, February 28, 2009

Don't workout cold!











"Our warm-up is your workout!"
Cliche', yes, but true at CF.
Warm up:
10 laps (Jog, high skip, butt kick, carioca, side squat, run/punch, bear crawl, star jump)
20 B&T Jumps
20 Locomotives
20 Flutter Kicks
15 Push Ups
40 JJ
(all 3-count)

Circuit (2 rounds, 30-45 sec./exercise)
Toe Tap
Jumping PU
KTE
Tire Flip
Beck's Burpee
Dips
Lunge
L-Sit Up
Low crawl
Monkey Squat
Quick Step
Box Jump

Friday, February 27, 2009

Elbows up!

This is the reference to the "elbows up" or "elbows in" statements from last workout with the Thrusters.
Notice the weight back on the shoulders and elbows pointing out. Now, forget about the strength here (yeah, she's cut up)...this is about Flexibility. Next time you're at CF, grab a bar and try to achieve this position. Figure out what you have to work on.
It's important because, well, that's how you do the exercise correctly. And also, it takes load off the back...with elbows "down" the weight rolls forward. Also, with elbows "down" they can smash into your thigh and then snap your wrist (but that's another story). In any case, this all reminds me of Frost..."two elbows did not diverge during a Thruster, and I, I Thrustered with them parallel and up...and that has made all the difference." Ah, so poetic! Read more about this front squat position here.

Thursday, February 26, 2009

What's next?













Can you contain the excitement?

March 8 10 am: KB March Madness (will it live up to Bloody Valentine? doubtful! but it should be fun!)

March 15 10am: St. Patty's Day Workout

March 22 10am-noon: CF Open House (this Open House is free and open to everyone)
If you are new and just starting, come on out and visit the facility...find out what CF is all about.
If you are already a CF beginner...Do you need to work on form? Do you need to learn more CF exercises so you're more comfortable in the Advanced classes? Do you find that Chris is always yelling at you? Then you should attend.
If you are an Advanced CFer, come on out and knock down a special WOD!!

Sunday, February 22, 2009

Give the gift of fatigue

Why give roses or chocolates, when you can give a "Bloody KB" workout for Valentine's. Well, well...better late than never. First, huge props to all those who finished...it was long and it was brutal (as advertised)...these folks totally got their endurance on!

Plenty of highlights...mfg running 8 miles beforehand, Johnny cussin' everyone out as "fools," or the best of all...some fella' named Brett winning the entire thing. That's right all you KBers (Karate, Tennis Karen, K-Tri, Bill...all ya' all)...some dude named Brett that's never been to a KB class before takes the cake....brilliant!

Completion times ranged from 64 to 74 minutes...I told you to bring a sandwich. Here it is...read it and weep!

THE WARM UP
150 JUMP ROPE
30 Russian Swing
30 KTE
30 2-Finger Swing
30 Broad Jumps
30 OH Swings
150 JUMP ROPE

THE ABYSS
20 Snatch
10 Pull ups
20 Hip Ext

18 Snatch
9 Pull ups
18 Hip Ext

16 Snatch
8 Pull ups
16 Hip Ext

....all the way down to...

2 Snatch
1 Pull up
2 Hip Ext

RUN 800M

THE BREATHER
3 ROUNDS:
5 Gladiator Press/TGU L
20 High Pulls
5 gladiator press/TGU R


THE SECOND WARM UP
100 STEP UPS
30 Walking Swings R
30 Good Mornings
30 Walking Swings L
30 Leg Raise/H-mooner
30 Mirror Swings
HILL RUN

THE APOCALYPSE
(50 ft bear crawl)
21 Pull Catch Squeeze Squat
21 B&T box jump

(50 ft bear crawl)
15 Pull Catch Squeeze Squat
15 B&T box jump
(50 ft bear crawl)
9 Pull Catch Squeeze Squat
9 B&T box jump

Next stop for a competition....St. Patty's Day....little Leprechauns, can you say "Murph?"

Saturday, February 21, 2009

It's up!

First, tomorrow is My Bloody Kettlebell...5 bowel-wrenching sets of KB, bodyweight, and running! See you there!

Now, the pull-up system is up...and it's awesome...but it needs a name. Post your name suggestions to comments. Seeing as it looks like an AT-AT Walker from Star Wars: Empire Strikes Back...I vote for "Lord Vader." Then we can say things like, "Everyone run down to Lord Vader," "Stop playing on Lord Vader and pay attention," "Climb up higher on Lord Vader," and "Take those bands off of Lord Vader." Eh?!

Friday, February 20, 2009

Sunday Feb. 22

Yes, yes...Feb. 22 is Washington's Birthday. But we'll celebrate it with the postponed Valentine's workout, "My Bloody Kettlebell." It's long and brutal. Bring your outdoor running gear and a sandwich.

Sunday, Feb. 22, 10am

Wednesday, February 18, 2009

When's the Beginner Class?




Chris sent this in an email.
Dag, I ran a 400 for punishment just from watchin' it! Group Fitness...when in an Advanced class, at least act Advanced.

Saturday, February 14, 2009

Don't go breakin' my heart!



This Valentine's Day, CF hopes you don't suffer a broken heart, spurned by the one you love. Your dreams of commitment dashed against the rocks of unrequited passion....oh, sorry....

Instead, hopefully the only heart-wrenching that you'll experience will be from a tryst with a High Intensity Heart Rate Circuit.

Heart rate is where the action is when you consider conditioning. First and foremost, you have to condition (train) your body to move blood and oxygen to your muscles, and subsequently, condition (train) your muscles to efficiently use that oxygen.

That's gotta happen first. Once you do that, then you can train longer. Then training longer allows you to build strength, endurance, speed, power, etc. More importantly, being able to train longer means burning more calories, hurray! So, that's right, have that second Cherry Cordial!

We shouldn't be winded going up a flight of steps, right? Exactly, because the body knows how to mobilize and utilize fuel efficiently. Similarly, we shouldn't be too winded after 3 minutes of KB swings, Minute of Doom, a regular circuit, or 30 seconds of Burpees.

So how is Heart Rate involved. Well it gives you a gauge of training zones.

First thing is to count your heart beats in the morning before you even raise your head! (Count for one minute). This is your Resting HR.

Next thing is to calculate Max HR (choose one...but not the Older one)
Older Way: 220-Age = Max HR
Newer Way: 208-(.7 x Age) = Max HR
Newer Way: 205.8 − (0.685 × age) = Max HR
Newer Way: 210 - (.5 x Age) - (.05 x Weight) + 4 if male (or + 0 if female) = Max HR

Then consider your Training Zones. Say for an Intensity of 85% (which is good for CF):

Target HR = ((HRmax − HRrest) × .85) + HRrest

Example:

THR = (188 - 70) x .85) + 70 = 170bpm

So, if I have a Resting HR of 70 and a Max HR of 188, then when at CF, I want to hit a High HR Circuit at about 170bpm to be in the Anaerobic Threshold (85% Zone).

Another way to keep all this straight is to purchase a HR monitor! See reviews here.

And, even, another way (for those Math Phobics) is called Rating of Perceived Exertion (RPE). That, simply, is your subjective perception of how you feel! Basically, you know what 50% feels like. And you know, when that HR starts coming up your throat, that it feels like 90% of Max HR. So always listen to your body and intuition. A subcategory of the RPE is the Talk-Test...can you hold a conversation? If you can talk (run your mouth, chatty Kathy, etc)...then you're working at a comfortable zone...about 50%-60%...and at CF during a High Intensity Heart Rate Circuit, that means you better pick it up!

Happy Valentine's Day everyone!



Tuesday, February 10, 2009

Postponed!

Sunday Feb. 15th My Bloody Kettlebell is postponed.
The new pull-up bar system is being installed along with some mat re-organization.

Rescheduled for Feb. 22nd 10am!

Instead of Valentine's, it'll be Washington's Birthday? Any clever KB sayings for that?!

Oh, the controversy!

Doesn't it make your head spin? No one, and I mean, no one can give you the straight goods on "stretching" (the hows and whens).

One of the only solid findings is that stretching before exercise makes no difference in performance and may increase probability of injury (read here for some summaries of why).

Other than that...anything goes...

Should I do dynamic stretches or static stretches? Well it depends.
I heard static stretching actually shortens the muscle? Not necessarily.
Well, I know to never do ballistic stretching? But why if your workouts are ballistic?
Passive, Active, PNF (Hold-Relax, Hold-Relax-Contract) Isometric...oh my!

Check out this interesting piece.
Stay loose!

Wednesday, February 4, 2009

Good, I love illusions!


Spin Class at CF. The last 2 Tuesdays, after the KB class, I've been seeing the folks roll in for Spin Class. It looks like a good crew and Jason, the instructor, is a nice fella, who, I'm sure, runs a good class.
So, maybe work it into your schedule. Or spread the word to bikers who are snow-iced in that CF offers a spin class (must bring a bike and trainer). Tuesdays 5:30pm. Woooooooo!

Sunday, February 1, 2009

Steeler Super Bowl Support

A motivated group came out to support the Steelers. Thanks to CrossFit Pittsburgh for quick-hitting, high heart rate..."Keith." Lots o' fun!

There's a week off before the next Sunday workout. A special Valentine's tribute..."My Bloody Kettlebell." Feb. 15, 10 am. See posting on the whiteboard at CF. It's a long one! And there will be awards (oh, I hope it's a Whitman's Sampler). If you want to join the fun but don't know all the KB moves, feel free to substitute/scale.

Go Stillers!