"But it ain't about how hard you hit; it's about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward." (Rocky Balboa)
OK, so we know that CF is a no-violence zone..."hit" here is a metaphor (see the air quotes). We all appreciate that part of the addiction to CF are the finely prepared functional workouts which improve our physical fitness and overall athleticism. Of course, being physically fit is important in moving forward in a healthy life.
More importantly (arguably), in its contribution to our overall health, is the intense mental battle designed into each of the classes. It's those will-busting sequences of exercises in a circuit or the mind-numbing pace during an AMRAP, or the accountability to keep up during a group effort. That relentless onslaught of action is designed to put us on the threshold of agony...is today the day I quit and give up?
Anti-Inflammatory Diets (from the Zone genre) are based on an interesting foundation. They contend that the contemporary American diet promotes inflammation...and it's that chronic inflammation which is root of many (if not all) of our ill health, physical and psychological.
Definitely a reference to the high energy "Scout" circuit. Also, that's the name of the FlipVideo tune in the movie, la la la la la! (CF...no metal zone!).
Scout: Rope Climb/BC; Group: PushUp Scout: Tire Flip; Group: Air Squat Scout: Walkabouts; Group: Hello Dolly Scout: Quick Step; Group: JJs Scout: Box Jump; Group: Lunge Scout: Suicide; Group: BC Box Drill Scout: JJs; Group: Toe Tap
Many of the complex exercises at CF require powerful, FROM hip flexion. It's all about loose hips! Notice, for example, in a burpee: 1) Drop into pushup (no donkey kicking): here hips are open, or in extenstion. 2) To return to standing 2 main things happen: a) Ballistic push from the arms (move the earth away). That creates the air, the float, the room for; b) Aggressive hip flexion. Driving knees forward and up to chest. 3) Land in a squat position, execute a jump (as high as possible).
Work on aggressive, crazy hip flexion in your B&T, 8 ct, JJ2BT, and Burpee for 2-weeks (landing full foot). For that matter, in all your movements (Steam Engines, Bicycle Crunch, High Knee, etc.) Your body (especially your "abs") will thank you!
Simultaneously, keep those hips loose and mobile. Check out this sequence from Mountain Athlete.
"The man who can drive himself further once the effort gets painful is the man who will win." -Roger Bannister
Tough Mudder Update: Jax slaughtered a T-Shirt design! Dan-Oh has been thoughtful enough to organize the shirt printing...contact him ASAP (like right now) if you want one (danwortman at comcast dot net).
Also, the bus idea is scrapped. The plan is to just use 2-3 large vehicles to get us there. Sign up at the gym, then we'll email about ETD, logistics.
Overheard at CF: "Holy sh&t Outside...15 seconds starts now!"
Sorry for the late post. First, did you know that yogurt can be loaded with sugar, making it one of those classic unhealthy health foods?! Shoot for plain, especially Greek Yogurt.
Next, AM WODs AMRAP 10 min. 6 Clean/Press, 6 Burpee, 6 Box Jump Run 400m AMRAP 10 min. 5 SlamBall, 10 Swing, 15 PushUp Run 400m
PM Circuit 30-20-10 Thrusts, Crunch, Lying JJ, Lunge Run 400m between rounds
Tire Blast, Row/Raise, V2Pump, Frog PU, Wall Ball, Hello Dolly, KB Swing, Leg Raise, JJ2BT, DB Lunge, DB F/S Raise, Step Over (steps in between) 21-15-9 Seated Flutter Kicks, Plankwalk, Bbuster, Crab Walk
CF & Non-CF group braved the chill and inspiring stories of compound fractures and duct tape tourniquets to learn some Mt. Bike Basics. Truly, fantastic information. JJ's a gifted resource...'spose he's been living it wrong on the trails for 7 years so you don't have to! Bike set up, repair, maintenance, and skills. Thanks for taking your time to provide this info!
5min: 5 PU, 10 Pushup, 15 Squat 400m bar run 1min: 5 Crunch, 5 Leg Raise 1 min: 5 Box Jump, 5 Alt. Side Step 400m bar run 5 min: 5 Burpee, 10 Broad Jump, 15 Step PU Sandbag hill run
1) Saturday April 17, 8:30am, Combined Class 2) Sunday April 18, 9am Mountain Bike Basics (Blue Marsh, Church Rd. parking) 3) Sunday April 18, 6PM, Tough Mudder Dry Run Review: Anyone interested in hearing about the TM dry/wet run please show up, we'll talk obstacles, etc. Usual beverages provided. Everyone invited.
4) Thursday April 22: AM, WMMR Morning Show. CK/IM ABLE on Preston & Steve. 5) Thursday April 22, 9:30AM CLASS CANCELED (that day only) 6) TOUGH MUDDERS: If you want to be part of a bus trip to/fro, email MariaN (m dot nawa at hotmail dot com). She has been looking into costs of school bus.
"In the barbell clean (and snatch), completion of the pull or full extension occurs ideally with knees and hips completely open, arms long, and the shoulders behind the bar." CrossFit 4/14/10
Some research suggests 20 minutes of high intensity interval training will get the job done, other study finds an hour/day yields most benefit for weight management.
Points of interest:
"some is better than none. More is better than some. Too much is difficult to get." (Stephen Ball, associate professor of nutrition and exercise physiology at the University of Missouri)
"It's uncomfortable exercise. It's high intensity, so it hurts."
"The amount of time a person should exercise depends on his or her fitness goals..."
"If you take in lots of calories, it doesn't matter how much you exercise."
April 10, Mere-thon! Crush it, mfg! April 12, Monday, KFC unveils the Double Down! Oooh, no bun! April 14, Tough Mudder Dry Run April 17, Saturday, 8:30am Combined Class April 18, Sunday, 9am Mountain Bike Basics (Blue Marsh, Church Rd. parking)
Was it a camera Intervention? Ok, so it wasn't as bad as "If you don't stop using Old Blue, (sob) we're scared (sob) we're going to lose you." And no, no one made me flush it down the toilet!
All, thank you for the wishes and gift. As you know, being a part of this thing we call CF is a pleasure. More importantly, I'm honored to have such remarkable people as friends. Thanks again!
Now, it wasn't a 40 rounds of 40 reps...but hey, who's complaining about a round of Chaos and an End Activity of "Lady Makers." Hot, hot, hot!
Ring Rows, BC Sprint, Drop PU, MB Twist, Steam Engines, Beck's Burpee, Dip, Sprint, Leg Raise, 8Ct, Side Hurdle 5-10-5 (3 rds, run 400m) Scissor/Air Squat/Scissor Skater/Monkey/Skater Plyo/Squat Jump/Plyo
Hang Run, Pulses (Lsit/Pike) WallBall, Plank Walk (KB Swing) ACP, 8ct. (Bear Crawl, Sprint) Locomotive, Toe Tap (Lunge, Sprint) B&T Punch, Side Raise (See Saw Press)
sh%t myself, puke, or pass out!?
...that's good enough for me! 
"But it ain't about how hard you hit; it's about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward." (Rocky Balboa)
Skater/Squat Jump: 1leg squat
Anti-Inflammatory Diets (from the Zone genre) are based on an interesting foundation. They contend that the contemporary American diet promotes inflammation...and it's that chronic inflammation which is root of many (if not all) of our ill health, physical and psychological.
Definitely a reference to the high energy "Scout" circuit. Also, that's the name of the FlipVideo tune in the movie, la la la la la! (CF...no metal zone!).
PM Circuit
CF & Non-CF group braved the chill and inspiring stories of compound fractures and duct tape tourniquets to learn some Mt. Bike Basics. Truly, fantastic information. JJ's a gifted resource...'spose he's been living it wrong on the trails for 7 years so you don't have to! Bike set up, repair, maintenance, and skills. Thanks for taking your time to provide this info!
5min: 5 PU, 10 Pushup, 15 Squat
1) Saturday April 17, 8:30am, Combined Class
"In the barbell clean (and snatch), completion of the pull or full extension occurs ideally with knees and hips completely open, arms long, and the shoulders behind the bar." CrossFit 4/14/10
Jump PU/Thruster
Was it a camera Intervention? Ok, so it wasn't as bad as "If you don't stop using Old Blue, (sob) we're scared (sob) we're going to lose you." And no, no one made me flush it down the toilet!
Hang Run, Pulses (Lsit/Pike)
Oh, and if you're wonderin' about that warm up?
