Workout of the Day
Snatch Deadlift 1-1-1
then
In 10 minutes, complete as many rounds as possible:
- 5 ring pushups
- 10 knees to elbows
- 20 double unders (60 singles)
Post weight and number of rounds to comments.
CrossFit the road
Due to popular demand and due to the occasion, over the next few weeks, the will be posts about CrossFit and traveling: What is CrossFit like in other gyms in the world (particularly in Europe an the US)? Also: What to eat and how to work out on the road - as there may not always be a CF gym available. Let me know if there is anything in particular that you would like to read about. Oh yea, in case you are wondering: I will be back shortly :)
Workout of the Day
Press 1-1-1
then
Complete 5 rounds as quickly possible of:
- 10 push press @ 60% of 1 RM
- 20m bear crawl
Post weight and time to comments.
New download: The Zone Calculator
Our friends at Front Range CrossFit developed a "Zone Block Calculator" that helps you figure out just how many grams of any given food equals the number of foods blocks you are looking for. We put up a downloadable simple version of the Calculator in our "Resources" section. In order to use the calculator, it helps to read our "Elite Fitness Nutrition Guide" (which you can also download) and the "CrossFit Journal 21". Let us know if you find this useful.
Workout of the Day
Clean 2-2-2
then
Double alternating tabata:
- Clean @ 50% of 1 RM
- Burpee side jump over bar
Post number of repetitions to comments.
The benefits of Olympic Weightlifting
Not to beat this topic to death, but I am going to bring it up once more to address anyone who is interested why we include Olympic Weightlifting in our classes. Well, for one: Lifting heavy weights overhead is badass, and I guess nobody really minds that. Wayne send me a link to the Olympic Weightlifting Resource, which talks a bit more in detail about some of the benefits of OW:
- Higher Safety and smaller injury rate than other forms of resistance training. Also, Weightlifting training and competition are much safer than football, soccer, basketball, etc.
- Positive effects on body composition: Lower resting heart rate, increased lean body weight, reduced body fat ond blood pressure.
- Improved athletic abilities (including physical skills such as coordination, accuracy, agility and balance).
- Increased bone density.
- It is actually quite enoyable.
Olympic Weightlifters are the most powerful athletes in the world - and it is not like these athletes have been selected to lift weight: They are so powerful because they lift. We use the Olympic Lifts in our program, because we want all these benefits.
Oh, and by the way: Congratulations to Anton, Graham, Daniel and Roland for achieving their first ever muscle up yesterday. Great job! And well done to the rest of the crew who made great improvements on their transition!!!
Workout of the Day
Muscle ups - technique
then
"Nasty Girls"
As quickly as possible perform 3 rounds of:
- 50 air squats
- 7 muscle ups
- 10 hang power cleans 60/40 kg
Post time to comments.
"Nasty Girls"
"Nasty Girls" is another very popular CrossFit workout. As you know, most of the benchmark workouts have (women's) names: Angie, Barbara, Cindy, Diane, etc. These names are known all across the globe. If you happen to walk into a CrossFit gym in California, in Europe or Asia, anyone will know what you mean when you say "My Fran time is 3 minutes." (essentially they will figure that you are pretty badass...). "Nasty Girls" is not one of the "original" benchmarks (it has no woman's name...), but became a very popular workout when the founders of CrossFit decided to let 3 of the top CrossFit athletes at that time, Nicole, Annie and Eva (who all have wokouts named after them) perform the workout, film it and post it as a video by the name "Nasty Girls" on the internet. For some reason, huge amounts of people donwloaded the video. Understandably so, I think, as the girls put up great performances. Let's try to keep up with them!
Workout of the Day
Back Squat 3-3-3
then
In 8 minutes, perform as many rounds as possible of:
- 25 double unders (or 10 tuck jumps)
- 5 ring dips (or 10 jumping ring dips)
- 10 ring rows
- 15 situps
Post weight and time to comments.
Inspiration on Monday
I know, it is a football speech. But as Al Pacino says, the rules apply to the game of life as much as for the game of football. The opportunities in life are all around us, we just have to make an effort of grabbing them. One huge opportunity, of course, is coming into class today at CCF for some back squats and a great workout. Then, think of all the cool and awesome stuff you get to do for the rest of the week. Just take a moment and picture all the good stuff that you will be doing over the next 7 days - and smile. So many things to do, so many opportunities!!! Have a great week and see you in class everyone. And let us know what your favourite motivational speech/video is!
Workout of the Day
As quickly as possible, perform:
- Row 500m
- 10-9-8-7-6-5-4-3-2-1:
- Handstand pushups
- Situps
- Pullups
- Row 500m
Post time to comments.
Workout of the Day
Try to complete as many pullups as possible without coming off the bar. You have three attempts.
then
As quickly as possible perform 3 rounds of:
- 10 feet to bar
- 20 box jumps 60/40 cm
- 30 squats
Post maximum number of pullups and time to comments.
What are your fitness goals?
Workout of the Day
Hang Clean 1-1-1-1-1
then
As quickly as possible, perform:
- 15-12-9 overhead squats 43/29 kg
- 5m overhead carry
- 10-10-10 burpees
- 5m overhead carry
Post time to comments.
Being CrossFit
"Fitness is a life long journey, not a quick fix...". When you do CrossFit, you are not just exercising, but rather working on improving your physical capabilities, your life. And that does not just take a day, a week or a month, it is something you can do your entire life, it is a lifelong journey. "A lot of people are walking around, feeling ok with there lives in general. But there is a difference between that and feeling phsyched about your life, about where you are going with your life [...]." CrossFit brings you the excitement of being able to achieve things you previously thought impossible - and excelling at them, improving your life and making more exciting. CrossFit goes far beyond just being an exercise program - it is a mindset. Are you CrossFit?
Workout of the Day
- L-sits on parallets
- L-hold on pullup bar
- Dynamic bridge
then
In 6 minutes, perform as many rounds as possible of:
- 6 pullups
- 6 ring dips
- 6 situps
Post number of rounds to comments.
Team Workouts
Inspired by the CrossFit Games, past Saturday the Workout Of the Day was selected to be a Team workout: 4 women were competing against 3 men in a workout that consisted of 2 rounds of 70 Thrusters (29kg for women, 43-52kg for the men), 50 chest-to-bar pull ups (with possible assistance of other team members) and 60m partner carry. This time around the girls beat the guys in which was overall a demanding, but also very fun workout. Look out for other team workouts coming up in the future. Do you like these or do you prefer „individual competition“?
Workout of the Day
Back squat 5-5-5
then
In 4 minutes:
- perform 30 kettlebell swings 24/16kg
- lunge the rest of the time for distance
If the kettlebell swings take longer than 4 minutes, do 1 lunge for every second.
Post weight and distance to comments.
The Fittest on Earth
This past week end, in Carson, California, the fittest Men and Women on Earth gathered to battle it out for the Title, of Fittest Man, Woman and Team on earth. Over the course of the week end, the athletes had to perform in a series of workouts in order to determine the winners. Here are the Results:
Top 3 Women:
- Kristan Clever
- Annie Thorisdottir
- Valerie MacKenzie Voboril
Top 3 Men:
- Graham Holmberg
- Rich Froning Jr.
- Chris Spealler
Top 3 Teams:
- CrossFit Fort Vancouver
- CrossFit New England
- CrossFit Omaha
Winners Masters (50+)
Laurie Carver (women's devision), Brian Curley (men's devision)
You can find full results as well as videos etc. on the official CrossFit Games website. What do you think: Is a competition like this the best way to determine the fittest athletes on the planet? Do you think there is anybody fitter than theses people? Do you think you or anybody you know are fitter and would do better then them?