Running to stand still.

Who's with me? Sometimes it seems like it's too much work...too little results. Like 1 step forward, 2 steps back...like we're going in circles here! It's the mystery we're all trying to figure out...how to maximize gains in the limited amount of time we have to devote.

Check out this interesting post distinguishing between Cardio and Endurance. I like the focus on "addition by subtraction"...kind of like "less is more" or "presence in absence." This addresses Mt. Bikers but is applicable to everything.

Read down to the 7 tips for improving performance. Efficiency, efficiency, efficiency.

Enjoy. And if you're still not sure about the distinction between Cardio and Endurance...be sure to show up on SUNDAY MARCH 15, 10AM for the St. Patty's Workout!!!

How's your midline?

Midline stabilization underlies the many reasons that many of us keep on coming back to CF.

Check out this presentation from CrossFit.

Also, don't forget this Sunday March 15, 10AM for a wild St. Patty's Day Workout. You might just be a Lucky Leprechaun! (Be prepared to RUN, RUN, RUN!)

KB March Madness

Another one of those workouts! (65 degrees and it's already starting to warm up in there!)

Following the format of the NCAA brackets, KB March Madness=Success!

Bracket 1:

64 Swings

32 Body Bar Crunches

16 Burpees

8 KB Knee Lifts

4 TGUs

Bracket 2:

64 Thursters

32 Lunge Steps

16 High Pulls (L/R)

8 KB Sit Ups

4 Anyhows

Bracket 3:

64 Air Squats

32 Pull Catches

16 Snatch (L/R)

8 HSPU

4 Suicides

Bracket 4:

64 Renegade Rows

32 Box Jumps

16 Gladiator Presses

8 Pull Snatches

4 8 Ct. Bodybuilders

NEXT WEEK: SPECIAL ST. PATTY's WORKOUT, SUNDAY 3/15, 10AM

Answers to Exercise Test

Here they are (see video in the post "Is this the one where you..." if you don't know what this is about):

1-ammo can push-ups
2-ammo can quick step
3-frog leg crunches
4-KB swing into alt 1 handed swing (Russian Swing acceptable)
5-monkey squat
6-power snatch
7-modified plank
8-side hurdles
9-KB sumo squat pull (KB high pull acceptable)
10-knee to elbow
11-trace the box
12-bicycle crunch
13-ammo can plie' squats
14-push press
15-hello dollys
16-jumping pull-ups
17-leg raises
18-reverse cross over lunge
19-pulses
20-arm haulers
21 squat w/ a front raise
22-DB cleans
23-scissor lunge
24-good mornings
25-air squats
26-b-busters
27-hand walk
28-thrusters
29-burpee
30-flutter kicks
32-hot seat w/ sungods
33-cleans
34-step push-up
35-spiderman push-ups
36-toe taps
37-locomotives
38-alt side steps
39-lying jumping jacks
40-plank w/knee twist
41-seated med ball twist
42-KB cleans
43-Russian twist
44-steam engines
45- 8 count body builder

Smokehouse!

It's official...the pull-up bar system is named!
SMOKEHOUSE








Sat. Workout:
KB Sumo Pull
Hollow Rock
Box Drill
Hip Extensions
DB Fly
Box Drill
8 Ct.
DB Clean
Run 400
Combo Crunch
Curl Press
Box Drill
DB Lunge
DB Punch
Hill Run

Sunday workout

KB March Madness
10am

So far, Bob F. is the only one with a perfect score on the exercise test!

"Is that the one where you..."

OK, so sometimes it's a bit silly, but generally, it's tiresome. You know how the exercises are demo-ed and then mid-circuit folks are asking what to do. And how there's a fog of apathy surrounding the need/desire to learn the names of exercises. Too frequently, you'll hear this, "Oh, Thruster, is that the one where you go..." accompanied, usually, by partially correct flailings and contortions, not unlike Elaine "Little Kicker" (and, no, by the way, she isn't doing a Thruster).





It seems what we have here is a failure to communicate. So let's make this more interesting. In the next few weeks we're going to add some urgency to this issue. The first one is a fun "Name that Exercise" activity. The video below contains 45 exercises. Label each exercise...EXACTLY as it is called...and you will win yourself two...count them...two (2) free classes! 41 out of 45 is a passing grade. Any more than that...and you're a CF freak-a-zoid. Any less than that...you're gonna be on Chris' last nerve!

Rules:
1) Submit answers (numbered as in video) via Email to Matt or put in box on table at CF.
2) No Googling, researching in books, or sharing of answers...in other words, eyes on your own paper (governed by the "honor system").
3) At least 41 must be correct to win. Any/all disputes will be decided by CF.
4) Bron-Y-Aur-Stomp is not the name of any exercise.
5) All entries due by Sat. March 7th.