Tag Archives: Quotes

Friday, 5/4/12

3 May

Don’t forget!  This SATURDAY – Arrus is taking a group of people to Reading Terminal to talk about how to pick out the right cuts of meat for easy, tasty, healthy cooking.  Meet at the gym at 8am and walk over at 810am.  Members not in the BCCC invited!

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. - Theodore Roosevelt.

RECORD competes in the CrossFit Games Regionals in Maryland today.  Follow the blog and Facebook for up-to-date details – and throw her all the love, good thoughts, and virtual fist-pumps you can.  She has worked incredibly hard to get here, is a humble yet headstrong warrior, and I’m so psyched for her to have this opportunity.  Good things are going to happen – be sure to follow along!

CFCC’s Olympic Lifting Team – Liberty Barbell – is slated to compete this Saturday morning in Moorestown, NJ (20 minutes outside Philly). For more information on this go here. To see our first official participation in an Olympic Lifting competition – check out the video below! If you want to know more about Olympic Lifting and what you’d be in for should you choose to compete at the end of July following the end of our next cycle as a gym – you should definitely check out things this weekend!

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SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: German Hang, 1 minute.
ACTIVATION: Clapping Push-up Practice, 3 minutes. Use a band if you don’t feel like you can spring from the floor.
STRENGTH: Bench Press, up to a peak of 1.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: 95/65 Thrusters alternated with Pull-ups

Wednesday, 4/11/12

10 Apr

Did you like Olympic Weightlifting on Tuesday?  What would you like to see improve by the end of the cycle?  Post to comments!

ROWING WITH LIZ at 530pm: 4-6x500m, rest 2:00mins in between

YOGA (YEP! You read that right…) at NOON and at 630pm with Tim – TODAY!  These classes are 45 minutes long and will be a regular part of our rotation from now on!  In addition to all that – two GREAT events coming up for CFCC members (sign up under SEMINARS):

1. The Nutrition Seminar, Wednesday, April 18th, 6-730pm. FREE for members, $50 for non-members!
2. AND – YOGA for LIFTERS with Gina Stickney, Sunday, April 29th, from 12-3pm! We are SO excited to host Gina for this workshop! This seminar is part lecture, part practice. It will begin with approximately one hour of verbal instruction in Anusara yoga, which focuses particularly on the benefits of proper postural alignment and how mobility, breath, and practice can keep you in a good position at ALL times. The second part will be two hours of hands-on yoga technique, with a concentration on opening up the hips and the shoulders specific to the limitations that CrossFitters experience. It’s going to be AMAZING and ALL of the Coaches are attending – you should too! $15 for members, $50 for non-members.

Tim, showing off a great top position for the deadlift - NOT leaning back, but flexing the glutes to finish the lift, is CRUCIAL to the dealift's efficacy in your training. Also, sometimes ... strong makes this face, and that is O.K. :) In fact, it's probably occasionally necessary.

“Successful weightlifting is not in the body, it’s in the mind. You have to strengthen your mind to shut out everything—the man with the camera, the laugh or cough in the audience. You can lift as much as you believe you can. Your body can do what you will it to do… I don’t think of my opponent, even in a close contest. I never would say to myself, ‘I hope he slips.’ That’s a negative attitude. Saying that, you’re relying on outside help to win. Prayer doesn’t help, either. That’s also relying on outside help. The will has got to come from me. It’s all up to me.”
-Tommy Kono

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 3 minutes. Lax Ball Shoulders, 3 minutes.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side.
DYNAMIC WARM-UP: 30 seconds of each: Squat to Stand, Air Squats, Glute Bridges, Jump Squats.
STRENGTH WORK: Spend 15 minutes working up to a heavy 5 reps for the Weighted Glute Bridge. The Coach does not need to watch your every rep but will be looking around to make sure that your form is solid. Bars should be shared to make loading easier. Use a towel to help with any hip pain (the bar should sit below your hip bones).
METABOLIC CONDITIONING:

Check out the last time we did this workout (September 22, 2011) – your previous score may be there!
And another time – June 16, 2011

5 Rounds for Time of:

Deadlift, 5 reps (275/185)
Burpees, 10 reps

If not using rx’d, use 85% of your tested max deadlift.

5 Coaching Cues for the Deadlift, from Tony Gentilcore.

Just how heavy can you go on a glute bridge? Check out 495lbs. x 6 - if you need a spot like this gluteal gentleman, use one! And yes, I’m very aware that this looks REALLY weird.

More on Glute Training and why we do it is here.  (not WFS!)

An oldie, but a good one.

Thursday, 4/5/12

4 Apr

Why is Gluten Not a Good Idea? – to hear the low down on more CrossFit-ey Nutrition Schticks – come to the Nutrition Seminar on Wednesday, April 18th, 6-730pm. (registration will open on Mindbody tomorrow (Thursday) – but this is FREE for members and a HUGE part of your CrossFit life!) The next CFCC Body Composition Change Challenge starts on the Monday after that, April 23rd – going to the Nutrition Seminar is definitely an unofficial prerequisite so SAVE THE DATE!

Give Yourself a Chance to Get Good at Something – an awesome post from an amazing woman I met while in San Francisco this weekend. I’ve often said that I’m on the “five year plan” when it comes to owning and operating an affiliate and it’s now coming on almost 5 years that I’ve been doing just that and I STILL don’t feel like I do it well enough! Athletically, I can’t imagine EVER being satisfied with where I am – but that’s half the fun, enjoying the process of “getting good at something” – so, allow yourself the chance to start out with little so you can gain a lot!

SELF MYOFASCIAL RELEASE: Lax Ball Shoulders, 3 minutes.
MOBILITY: Band Assisted Hamstring Stretch (try bent and unbent knee), 1 minute each side. Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each side.
DYNAMIC WARM-UP: for 3 minutes, arm swings, leg swings, hip swings – as needed.
SKILL WORK: To be completed before it’s time for your heat or after you’ve already completed the below. Attempt your best UNBROKEN set of double unders, if you don’t “have” double unders, practice single unders to be better at double unders.
METABOLIC CONDITIONING:
“CHRISTINE” 3 Rounds For Time: 500m Row 12 Deadlift (BW – if bodyweight is not an fast option for you, scale to 50% of your max) 21 Box Jumps (24″/20″)

*if necessary be prepared to go in heats.

MORE GREAT STUFF from Kelly Starrett of MobilityWod.com

SATURDAY, 12/17/12

17 Mar

GAMES: 12pm today (Saturday) and 11am on SUNDAY – no matter what the Calendar says, sorry, it’s been finnicky!
SPECIALIZED SESSIONS: THERE IS NO ENDURANCE TODAY!  1pm GYMNASTICS SKILLS SESSION with SAMMY – on MUSCLE-UPS.

“Ever tried. Ever failed. No matter. Try Again. Fail again. Fail better.” – Samuel Beckett

Todd, one of CFCC's founding members, currently in Ireland. Pictured in Wicklow.

9am and 2pm SESSION:

SELF-MYOFASCIAL RELEASE: As needed, until 10 past.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side. Band Overhead Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: One loop of the LONG LOOP RUN.
METABOLIC CONDITIONING:

“Helen” : 3 Rounds for time of: 400m Run (THE LONG LOOP), 21 American Kettlebell Swings (1.5/1), 12 Pull-ups

Every other time we’ve done Helen.
More specifically, your previous Helen times!

Friday, 3/9/12

8 Mar

Specialty Classes: Advanced Olympic Lifting 3-5pm, 5-7pm – wondering what it takes to attend this class?
Elements: 7a with Cassie, 9am with Chris.

Avener, judging Meredith for WOD 12.3

SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes. Lax Ball Glutes and Hamstring Tie-in, 5 minutes.
MOBILITY: Coaches Choice, 5 minutes.
DYNAMIC WARM-UP: 3 rounds of: 10 Plate Loaded Good Mornings (Sumo Stance, Slight bend in the legs, as in Sumo), 10 Glute Bridges, 10 Adductor Mob sit backs each side.
STRENGTH: Sumo Deadlift, up to a peak of 2.
METABOLIC CONDITIONING: Partner Relay: with a partner, alternate rowing 1 minute for as many calories as possible for 10 minutes. So, you row for a minute (as many calories as you can), on the minute, switch with your partner, who will then row for a minute… until 10 minutes has passed. Your score is the total amount of calories. If you are the odd man out, row like you have a partner and double your score.

INSPIRATION: the daily experience of putting yourself through something difficult makes you BETTER at doing just that.

Tuesday, 3/6/12

5 Mar

Specialized Classes: None.
Elements: 7am with Cassie, 9am with Sammy, 6pm with Erin, 7pm with Tim.

Below, you’ll find a picture of my brother during his Elements (thanks, Chris!) Class.  It’s taken him a long time but for the first time ever, he’s giving CrossFit a real try.  He’s already got some of the spirit that we see in so many of you after just a few months of doing CrossFit – and this is why I love watching people who are new to CrossFit enter our world at CFCC!  You have no idea what you’re capable of – but I’ve seen so many start with just a small step in the right direction, and end up AMAZING me in the end. 

I’m so excited for him (whether or not he chooses to stay :) ) because even though I know CrossFit is not for everyone – I think I know enough about it to say that it has made my life richer and my mind stronger, and my body a lot more functional than it used to be.  Who wouldn’t want to give that to someone they love?  If you’d like your friends or family to try CrossFit – tell them to come soon!  Our next stage of Elements begins at the end of March in the new space. If you haven’t told someone about CrossFit NOW is the time.  We’re about to get bigger and better than ever before!

My brother, Joshua - in the elements class.

SMR and MOBILITY: Lax Ball Shoulders (Front and Back), and pick your favorite shoulder stretch(es) with the band, 8 minutes.
DYNAMIC WARM-UP: Skin the Cat Practice.
See this video for more details on why we do this, how to do it well, and what it has to do with your SHOULDER.
STRENGTH/SKILL WORK: Strict Full-ROM (Range of Motion) Handstand Push-up Strength Work and Ring Handstand Push-up Skill Work for those meriting it – taught in the format of the muscle-up day from life-cycle.
METABOLIC CONDITIONING: “Flotsam and Jetsam” AMRAP in 20 minutes: 1 strict muscle-up + 1 dip (perform a muscle-up and then perform an extra dip), 2 skin the cats, 40 double unders.

*If you don’t have a strict muscle-up perform one very hard strict pull-up (at least 70% of your best). If you don’t have an rx’d skin the cat perform a strict L-raise variation on the bars. If you don’t have 40 double unders, complete 100 singles.

“The pitch to which he was aroused was tremendous. All the fighting blood of his breed was up in him and surging through him. This was living., though he did not know it. He was realizing his own meaning in the world; he was doing that for which he was made…. He was justifying his existence, than which life can do no greater; for life achieves its summit when it does to the uttermost that which it was equipped to do.”
-Jack London, White Fang.

Wednesday, 2/29/12

28 Feb

Specialized Classes: CrossFit Endurance with Liz at 530pm, Mobility with Tim ½ hour 1-130pm, 730pm, Intro to Oly at 6-730pm (with Erin).
Elements: 7am, 9am, and 7pm.

“Work every day. No matter what has happened the day or night before, get up and bite on the nail.” – Ernest Hemingway

CROSSFIT ENDURANCE: with your partner, row 5k.

Come get mobile like this young fellow, at the 1pm class and at 730pm TONIGHT.

SELF-MYOFASCIAL RELEASE: As needed until 5 past.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes, perform 1-3 Pronated Grip Pull-ups. Every rep should be fast and if any reps become slow back down in load or in reps.
SKILL WORK: The rebounding or repped box jump. Pick any height you like and work this skill for 5 minutes. Focus is on precision. If you’re hitting a height that’s really awesome but makes your form deteriorate, lower the height of your box.
METABOLIC CONDITIONING: Complete 5 attempts at an unbroken set of wallballs. Unbroken means you can rest as long as you want in the squat and you can miss the target and keep moving, but the second the ball touches the floor your set is done.

You will record two scores: 1) The highest number of wallballs you did in one set 2) The lowest number of wallballs you did in one set.

*** if you are a wallball beast, try an unbroken set of 2-fers ***

POSTURAL RESTORATION: Accumulate 2 minutes in a Wall Assisted Straddle.

Thursday, 2/16/12

15 Feb

I really like podcasts, and I really liked this one, about Commitment Devices – or, the tool we use in our 30-day Challenge.  Check it out!

ADVANCED CLASS FOLKS!  Please do not forget that there is an Advanced Class Field Trip to CrossFit 1Force on Saturday to play with Strongman Stuff!  We’ll meet at the gym at noon, carpool over, and be back by 3pm.

“Time is an equal opportunity employer. Each human being has exactly the same number of hours and minutes every day. Rich people can’t buy more hours. Scientists can’t invent new minutes. And you can’t save time to spend it on another day. Even so, time is amazingly fair and forgiving. No matter how much time you’ve wasted in the past, you still have an entire tomorrow.” ― Denis Waitley

Be the first one to comment on the blog and tell me the names of five people in this picture and you will win a pair of free CFCC socks! (CFCC MEMBERS ONLY!)

Handstands at High Noon!

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 5 minutes.  Lax Ball Shoulders, 5 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 5 Perfect Burpees (see video here) go as slow as you need to!, then 3 attempts, complete 10 burpees as fast as possible. Rest as needed between attempts. Maybe don’t start out too fast if you’re not feeling too awake/too activated yet.
STRENGTH: Pronated Grip Pull-up, up to a peak of 1.
METABOLIC CONDITIONING: The last time we did Brenton!
“BRENTON”

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

*There is a 15 minute cap on this workout.

Compare time to: Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).

Friday, 2/10/12

9 Feb

Specialized Classes: Advanced Olympic Lifting with Jim from 3-5pm and 5-7pm.

Coconut Water vs. Gatorade as a post workout drink – GUESS WHICH WINS…

What is, the PAUSE?

SELF-MYOFASCIAL RELEASE: Foam Roll IT Bands, 20 passes each leg, and 20 passes on Upper Back. Psoas Flossing, 2 minutes.
MOBILITY: Wall Assisted 90/90, 1 minute each side. Wall Quad Stretch, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side.
DYNAMIC WARM-UP: AMRAP in 5 minutes, Double Unders. If you’ve never got one before, spend 5 minutes working on your technique and trying to get one!
SKILL WORK: Review the Row.
METABOLIC CONDITIONING: Row a 2k.

Friday, 1/27/12

27 Jan

Are Potatoes Paleo? – from Primal Palate.

Hail to the Queen – an all women’s competition that’s taken place tomorrow (Saturday) that many CFCCers are going to – wanna go?  Facebook it!

Grain Free Breakfast Burrito – who doesn’t love Burritos?!?

“Man has a choice and it’s a choice that makes him a man.”

― John Steinbeck, East of Eden

SELF-MYOFASCIAL RELEASE: Foam Roll Upper Back, Quads, and Adductors, 5 minutes. Lax Ball Glutes, 2 minutes. Lax Ball Feet, 2 minutes.
MOBILITY: Shin Stretch, 1 minute. Gastroc Soleus Stretch, 1 minute each side. Spiderman off the Box, 1 minute each side.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, Arm Swings, Squat to Stand, Duck Walk, Vertical Jumps (about 30 seconds with each).
ACTIVATION: Kneeling Broad Jumps a la Kelly Starrett – test your posture in a dynamic position.
STRENGTH: Pull-up (Pronated Grip, up to a quick peak of 1).
METABOLIC CONDITIONING:

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.

He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

“BRENTON”

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

*There is a 15 minute cap on this workout.  

Compare time to: Kevin Montoya 8:01 (20lb vest), Dave Leys 9:15 (20lb vest), Lucas Zepeda10:16 (20lb vest), Laurie Galassi 11:20 (18lb belt), Pat Sherwood 14:00 (20lb armor).

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