Monday, January 31, 2011

Cheese (warning, not Paleo)

    Good morning everyone! I write today's blog in my apartment, however I'll be Texas bound in just a matter of hours. No worries, I will be back Friday night (that's the plan) and the rambles will continue to continue.

I wonder if Texas is a fan of Paleo

     Today I'll be bringing you the best in obscure sports from around the world... today, is Cheese Racing!

I'm sure it's just a "Cheat Day" thing

      Meet a "sport" that's over 200 years old... chasing a wheel of cheese down a hill. Every year at Cooper's Hill in Gloucester, England, people come from around the world to participate in the annual Cheese-rolling contest.

     There are not an enormous amount of rules for the event, it's very simple: a large wheel of cheese is chased after down a steep hill (cheese gets a one second head start). In theory, the person that catches the cheese, wins the cheese. However, said item can reach up to 70 miles an hour... so best of luck there. So, if no cheese is nabbed, the first person to cross the finish line at the bottom wins the wheel.

     Wouldn't this be a way to celebrate out fitness? I mean what better way to push yourself, than to chase after the thing we shouldn't eat anyway... Just poking a little fun. It's amazing what things you can find out in the world, and what people will do for competition. I'm not saying this is dumb or stupid... just a little strange. Oh well, if anyone decides to chase the cheese, you know where to go. So chase that cheese, keep it Paleo, and more than ever... do burpees.

"Benchmark Sunday" - "Grace" - January 30, 2011 from Central Bucks CrossFit on Vimeo.

3,2,1 GO!

Yesterday's WOD

Pack, for time
Kidding, it was a rest day

Paleo Challenge Day 29/30
Alrighty... just one day left, still going. I thought about cheating yesterday, just cause I'm almost there, but then again... I'm almost there!

Sunday, January 30, 2011

Where's the motivation?

     Hey there followers and readers (and welcome follower #8!). Nothing to start your Sunday like a good ol' fashion ramble. I think It'll be good to end the weekend with it too, especially since I'll be travelling all week. But again, travelling or not... you will get your blog. I don't want to disappoint.

     So, this is going to be a little bit of a "you know what grinds my gears post?"; but, I think many of you will see where I'm coming from. Now, I don't have cable or anything, so I'm limited to watching shows on Hulu. Well, there was a commercial for the "fantastic" 5-hour energy drink, and it kinda made me raise an eyebrow (don't feel bad if you can't do that... its a CrossFit skill we can work on).

     Anyway, let me just give you the condensed version, as this is the few statements that were made in said commercial. To give you the set-up (if you haven't seen this), its a woman lying in bed. And scene:

  • "There should be a law against sweating before 9am"
  • "I just don't want to do this"
  • "Coffee? No, I need a 5 hour energy drink"
  • After the 5 hour energy the woman had enough "motivation" to workout by walking on a treadmill

     Alright, so maybe this is just me being picky, but I don't think so. It's just a weird message to see about working out. Think about it, working out before 9am? Come on, who here has hit a WOD during a 6am class? I'll bet you dollars to Paleo donuts that a good ol' CrossFit session will give you some energy in the morning. Second, I don't want to do this? That seems like some pretty poor self talk. It's kinda like telling yourself you can't do something before you ever start. Thirdly, the woman passes up a good opportunity to have some coffee (and maybe throw in some coconut milk to keep it Paleo). Finally, her "workout" that she can't motivate herself to do is walking on the treadmill. I mean, par for the course that she mad it on there... but come on, a set of tabatas would do you better and be a lot quicker.

     Sorry, I'll get off my soapbox high horse and stop critiquing everything about this. But, I think we tend to view motivation and fitness a little different. So, I guess whatever it takes. Through, I'm sure we don't need crack in a 2 oz bottle to get us moving. Alright, I'll be nicer. So stay motivated, keep training... and do burpees.

3,2,1 GO!

Yesterday's WOD:

20 minute AMRAP
4 Manmaker 40 lb  (plank, DB pushup, DB row each arm, clean-to-thruster)
8 Box Jumps 24"
12 Kettlebell Swings 70 lbs
Rounds - 6 + 1 Manmaker
It was supposed to be 53 lb swings... but we ran out of KBs... had to go heavy

then... partner cash out
1500 m row
200 situps
Did this with a weighted vest on... I don't know why, but we came in 3rd

Paleo Challenge Day 28/30
Wonderful dinner last night of Paleo Spaghetti and paleo cookies to top it off... yummy

Saturday, January 29, 2011

Credit where credit is due

     Weekend is here folks (unless your reading this late), so I hope you're all taking advantage of it. Speaking of the weekend, after this weekend I'll be out of town again. I'm going to be bringing my laptop with me, so there is no reason to assume the blogs will not post... just giving you a heads up. Now lets get rambling.

     I want to give you guys a heads up in the world on current event. As you all know, CrossFit is a wonderful Strength and Conditioning, and the training process for the Specialty Certifications and the Level-1 Certification have been improving throughout the years. In fact, just recently the CrossFit Level-1 certification has received accreditation by the American National Standards Institute-Certification Accreditation Program (ANSI-CAP).

     The ANSI-CAP is a private non-profit organization whose mission is to enhance US global competitiveness and the American quality of life by promoting, facilitating, and safeguarding the integrity of voluntary standardization and conformity assessment system (quoted from press release).

     Its amazing that CrossFit, a program that many outside of the community scoff at, is receiving such accreditation. CrossFit has evolved its Level-1 certification from a "Weekend Death March" with no testing, to a strictly scheduled and knowledge based certification that requires a certain amount of knowledge to complete. I'm not knocking the old cert process, or anyone that's received their L-1 through the older certs. Besides, everyone has to take the test now anyway.

     Like CrossFit, I try to expend my fitness knowledge and become a better trainer. I'm always seeking out better ways to train and share it with everyone I know. But anyway, I just wanted to let you guys know whats up in the CrossFit world. This may not be terribly interesting for you guys, but I think it helps to know. So keep learning, don't stop training... and do burpees.

Pull Up Innovation wtih Pat Barber and Chris Spealler by CrossFit HQ from Mike Jackson on Vimeo.

3,2,1 GO!

Yesterday's Strength/WOD:
Both of which were taken from the CrossFit Football website

8 x 3 Bench Press at 75% of 1RM (155lbs)
3 x max reps one arm bent over row (50 lbs)
Haven't done bent over rows in years!!!

3 minute AMRAP
3 Power Cleans 155 lbs
6 pushups
9 air squats (even rounds) / 9 ring dips (odd rounds)
*rest one minute between AMRAP and complete a total of 6 times*
Rounds - 17 (1st-4, 2nd-3, 3rd-3, 4th-2, 5th-2, 6th-3)
This WOD was really tough. 155lb Power Cleans are no joke for me, missed a couple, but still fairly happy with that score.

Paleo Challenge Day 27/30
It's not that I'm not getting in the right foods. I'm just not getting in a lot of food. Mostly, this is due to being very busy at work and after. Still... 3 days to go

Friday, January 28, 2011

A fun run in the mud

     Good morning ya weirdos... ok, that was a little mean. I don't mean to be, just poking a little fun early in the morning. The weekend is almost here, and it'll do you good to get your fill of blog. So, let's press on shall we.

     Well, it has been a fun few days. We've talked a lot about the ideas of how we measure fitness, and what it means to be fit. However, today is something about using you fitness for the greater good.

     It's getting to be that time again. The ground is melting, and the races are about to begin. This is a little specific to the St. Louis area... but I'll let you know anyway. As you can see above, there will soon be a Mud Run benefiting the National MS society. This will be taking place May 7th, 2011, at Harrah's Casino.

     Last year was the inaugural 10k Mud Run, so this year represents its 2nd year... so I can only see this getting better. It's simple you can either compete as individual or as a team in the competitive (limit 5 to a team) or non-competitive (no limit to the team). Listen up, I did this last year, and it was an absolute BLAST! The only reason you shouldn't do this race is if you'll be deployed to some far away country (like me).

     So, are you already hankering for some fun in the mud? Well, there's a team all ready to get going. Jennifer Meinhardt (a rising beast at CF STL) is the team Captain for CrossFit St. Louis. It's quite simple, join the team and raise about 100 dollars per person to enter the race. It's very simple, just send out emails to friends and family and send them to your team's page (use the link above), and they can donate to you for the cause.

     I hope you all are hungry for this race. I'm a little upset that I'm going to miss out this year. But believe you me, I'll be running it in '12. So come on, we work so hard for our fitness, it's time to go out and use it and have some fun. So get running, play in the mud... and do burpees.

The Weight Doesn't Care from Patrick Cummings on Vimeo.

3,2,1 GO!

Yesterday's WOD:

Rest Day
Yes, I realize the day before was a rest day too. Fact of the matter is, I got busy, and didn't have the time I thought I would. Maybe an extra day of rest will do me good, and I'll be able to hit it hard later.

Paleo Challenge Day 26/30
Paleo pizza... yum yum yum

Thursday, January 27, 2011

How fit are you: Modalities

     Alright peeps, its ramble time again. Actually, if you open your mind and use your eyes... you just might learn something today. At least, that's my hope. Oh well, here we go.

     So, we've covered a lot in the last few days about how was can assess our fitness. Today, we finish this discussion with the 3 modalities of fitness: The Oxidative pathway, the Glycolitic pathway and the Phosphagen pathway (all of which are pictured below).

Phosphagen pathway

     So, on the graph above you will see the relation of your work in time and total energy (or power output). The Phosphenic pathway is our shortest domain we will test. An example of this would be a 1 RM Deadlift, or any short burst of work executed in about 15 seconds. This is a very high power output domain, and those able to complete a heavy task in a very fast amount of time will dominate.

Glycolitic pathway

      This pathway would be your mid range modality, ranging from 30 seconds to 3 minutes. This is more or less your 400m sprints, or 500m rows. Basically it's something that we may not be able to hold at 100% (as you can see by the graph) for very long. And as we chip away in this modality you will see that the power output will decrease.

Oxidative pathway

     Our final pathway is our longest of our modalities. This represents the 5 minute plus category and mostly an aerobic type of work. This is your 1 mile or 5 k runs, Murph, Eva or anything with a low power output that can be sustained for an extended time. This is not the normal WOD we do, but still a very important part of fitness

     So that's fitness in a nutshell. All I'm asking you to do is strive to excel in all areas... not a difficult task, right? It boils down to, our quest for fitness is never ending, and there is always something we can work on. And that's the greatest thing about CrossFit, we don't want to ignore anything that will help us on that path. So train in those modalities, work on those skills, fight the Hopper, and as always... do burpees.

The "Diablo's Shame" incident from Diablo CrossFit on Vimeo.

3,2,1 GO!

Yesterday's WOD:

Rest Day

Paleo Challenge Day 25/30
Going well, and finishing strong. Cravings aren't so bad anymore, but needless to say I may have some bread in about 5 more days (wait, I guess that is a craving).

Wednesday, January 26, 2011

How fit are you: The Skills

     Howdy howdy! Another great day of rambling ahead of us. An early day or rambling for me actually. This blog posts at 9 am, but if you knew what time I actually wrote this... well, you'd appreciate this a lot more.

     So, we've been discussing fitness, and how we define it. Yesterday was about the Sickness, Wellness and Fitness ideology, and the day before we went over "The Hopper" model of fitness. Today, well, we've actually discussed all of this before, and that is your 10 General Physical Skills.

     Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy... yep, that's all 10! So we went through these one-by-one back in December, so there's no reason to do that again. What I want you to take away from this, is it isn't the best in one skill that is the fittest, it is the most well rounded individual that walks away with that title.

     Even if you can Deadlift the world, if you don't have some speed, and endurance then someone that is able to perform fairly well in most skills is deemed fitter. Looks at the 2009 CrossFit Games, the "Fittest Woman on Earth is Tonya Wagner." (pictured below)

     Good ol' Tanya was the fittest woman in 2009. Is that because she placed first in the Deadlift event? Nope, she didn't do that. Did she place top in the long hill run? No, didn't do that either. So why did she win the title of "The Fittest"? She performed the most consistent of all the girls, never taking first in any event; but also, she never placed lower the 10th. It's all about being able to do everything well... is that to hard to ask?

     Alright, so let me leave you with that. If you want a breakdown of each skill, check the old posts, you'll find them. So keep working at everything, and watch the improvements happen! Move well, squat low... and do burpees!

The Bear Complex on Youtube by CrossFit One World from Mike Jackson on Vimeo.

3,2,1 GO!

Yesterday's WOD

1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Partition reps as needed
Time - 32:54
PR!!! Take that Kevin! I kid, I kid, however this was done without a vest on, but still not a bad time... hopefully next time I try this I go sub 30.

Paleo Challenge Day 24/30
Going good, going strong... ready for that cheat meal.

Tuesday, January 25, 2011

How fit are you: sickness, wellness and fitness

     Good day everyone. Its another wonderful CrossFit day, isn't it? The birds are out, chirping and doing burpees... ok, maybe not. But, I'm sure they would if they knew how.

     Alright, so yesterday we talk a little bit about what it means to be fit, and we went over "The Hopper". Today, we're going over fitness again, today we're covering "Sickness, Wellness and Fitness"

     Alright, so above is a brief overview of what I was talking about. Basically, its all about which category you fall into, based of factors of you body. Take a look, your blood pressure: if its high, you're probably falling into sickness. falling in normal, the we fall in wellness. A nice low BP will throw you into fitness. It's going to be the exact same for your body fat, cholesterol, muscle mass, strength, power, flexibility and everything else you can think of.

     Now we can't just jump around willy nilly throughout the levels. If you have a 400 lb Deadlift and then have a really crappy cheat mean... then you'll probably still have a 400 lb Deadlift the following day. It's all about maintaining our fitness at those high levels. We have slip ups in our nutrition, we miss WODs and we have bad days... doesn't mean we still won't be fit tomorrow.

     I know this is very brief, but I don't want to give you all the answers (that and this blog is coming up to crunch time). However, just look at this, and think about where you fit in, and where you want to end up. I'm sure we all want to fall in the Fitness category, so lets keep striving for that every day. Eat right, move well... and do burpees.

CrossFit South County 2011 OC Throwdown from Richard Truong on Vimeo.

3,2,1 GO!

Yesterday's WOD:

3 rounds for time
5 275 lb Deadlifts
50 Double Unders
Time - 2:49
Should have done 10 deadlifts... oh well

Paleo Challenge Day 23/30
Yesterday was a bad day, the morning was just going all types of bad... really felt like breaking Paleo for a BK breakfast. Luckily, I remembered what I was doing, and how important it was to stay on track. Crisis averted.

Monday, January 24, 2011

How fit are you: The Hopper

     Man, it's quite a morning. Woke up late and didn't even get to shave before work. So my "smart" self went to the gas station to get a shaving kit and locked my keys and cell phone and uniform items in my car! *Whew* if this is the best part of my day, I don't want to know the rest. But nothing can stop a ramble. So lets get to the important stuff.

     Well, lets talk a bit about fitness for the next few days. Today, we can talk about "The Hopper". The Hopper is a big bin filled with exercises which you spin around and pick from (think bingo on a large scale). CrossFit, and Greg Glassman, theorize that the person that can perform well at the most are the fittest. What it boils down to is, it doesn't pay to be a specialist. Yes, if you're a strong guy and maybe if 1 RM Deadlift came up you'd kill it, but if it was then followed by 30 muscle ups for time... you may be S.O.L.

     The Hopper can be comprised of anything, anything you can think to put in there. It could be benchmarks like Murph, Grace, Angie or Fran. Maybe you could have some of that functional fitness; like, build a fence, climb a mountain, or push a car. Anything from a 5k run/row to Max Bench Press can be in the hopper.

     Once again, its who performs the best throughout those events are said to be the fittest. Maybe you're not finishing in the top 3 spots all the time, but if you don't have any glaring weaknesses and you finishing near the top... you are one fit puppy.

     Now, it may be a bit hard to find your own hopper and fill it was whatever you can. Rouge Fitness has taken some of the work away for you and created the Hopper Deck. It's 50 plus card filled with cards ranging from Murph to 3 RM Squat. Pick a card, do the WOD... and get fit.

     Anyway, so that's just one way to assess fitness. Tomorrow we'll talk about a few different ways, and some more the next. So keep at it guys. Train hard, beat the hopper... and do burpees (btw the hopper deck does have a card that is "100 burpees for time").

Crossfit Smyrna from Alan Algee on Vimeo.

3,2,1 GO!

Yesterday's WOD:

Rest Day

Paleo Challenge Day 22/30
8 days till cheat, still not bad holding my own. Can't say too much else, other than I still have the motivation and dedication to finish this.

Sunday, January 23, 2011

This may get hazy

     Hey again everyone! *whew* I am pooped out from partying over my 100th blog post yesterday. Oh well, that day has gone and went, now it's time I set my sights for 200... only 99 to go now.

     Alright guys and gals... and Parth (awesome joke if he see this). So today we're going to break down a bit about some mid-WOD troubles some of you (including myself) have run into.

     So, the excitement of 3,2,1 GO! can cause us to go buck wild on the WOD. We all want to hit that PR and move weight quickly, but there's still some thought that goes into it. We're not all knuckle-draggers, I want you guys to at least be able to count. Yes, I'm talking about losing count of reps mid-WOD. You wouldn't think it would be hard to remember, but with loud music playing and sweaty bodies flying all around, it can be easy to forget where you are.

     So there you are, "it's rep 23... wait, or did I just do 23 and that was 24? ... what happened to 22?" We've all been there, you forget what you just did. Now what are your goals here, PR at all cost? No, I'm venturing to say that we're all chipping away trying to improve our fitness. So when it comes down to whether you don't know if you're on rep 20 or 21... your on 20. Don't check yourself, that one extra box jump, pullup, situp, etc. is not going to kill you. Take a breath, remember where you are, and get back to it.

     Basically folks, I don't want you to cheat yourselves. I'm not saying that I see this happening all the time, but I just want you to be aware that it can happen. Check your ego when you put on your favorite WOD shirt, and do that work... even if that means a few extra reps. So jump high, throw weights... and do burpees.

3,2,1 GO!

Yesterday's WOD

5 rounds for time
6 135 lb Front Squat
12 burpees
12 20 lb Wallball situps
Time - 9:39

Paleo Challenge Day 21/30
Kinda counting down the days. It's great to eat Paleo, don't get me wrong. But. I wouldn't mind a cheat meal every now and again.

Saturday, January 22, 2011


     Hey everyone! Are you excited? I know, I am. If you haven't guessed, today marks the 100th ramble of yours truly. Yes, 100 blog posts... I actually have that much on my mind. Or maybe I have that much time on my hands, Either way, here we go.

     Well, what a difference 100 days makes. Technically, it's 102, because there was 2 days in there that I missed, but that's not too bad. Anyway, to celebrate the monumental move from double to triple digits were going to ramble like its 1999.

     In keeping with this milestone, were going to be talking about your milestones and goals. I've tried to call you out before, and ask what your goals are. But, do to the little response, were going to revisit discussion (how original).

     In CrossFit, its hard to say that no one has a goal. I hear it around the box all the time, "I want a pullup", "I want a muscle up", "I want to deadlift over 300". Goals are great to have, it keeps us focused, and makes us train hard. Maybe your goals is just for that day. You may say, "I want to go unbroken on ______ during the WOD." Again, great goal to have!

     Goals may come in form of competition, "I want to finish ahead of him/her." Still good, you're pushing yourself to move faster and more efficiently, and probably making the other person do the same. Goals may be more long term too; like, "by the end of the year I want to do _______ Rx." Also, great thing to shoot for. I believe long term goals are less stressful to a person, and leaves them with plenty of time to get what they want. Because, face it, things don't come right away, we have to work hard at it.

     Lots of different types of goals out there, plenty of things to shoot for. So, it begs the question (again)... what are your goals? Let this be your forum to call yourself out. Keep working hard, catch your breath... and do burpees.

CrossFit Affliction / The Playground Gym from Jorge Cruz on Vimeo.

3,2,1 GO!

Yesterday's WOD

I just spent some time after teaching class working on my Power Cleans. Nothing for time or weight, just to get the movement in.

Paleo Challenge Day 20/30
Yep, only 10 shorts days to go. I'll start planning my cheat meal here soon. Still eating well, trying to just eat more right now.

Friday, January 21, 2011

My bad...

     Hey guys...

      From time to time, things get backed up. Priorities are rerouted, and I just can't give you a 100% Frosh standard blog. I usually have the time to ramble to my hearts content, but I must drive on with other things. I promise you some worthwhile information the following day. But today... just enjoy the video below of some hardcore CrossFit athletes go to town at a local competition. Sorry guys.

the shop winter games 1.15.11 from insular gym on Vimeo.

3,2,1 GO!

Yesterday's Strength

12 rounds:
2 135 lb Power cleans every minute
Just want to get a quick strength work in, using a Conjugate like system. Felts alright, but I've been off these past few days... it happens.

Paleo Challenge Day 19/30
Paleo Lasagna... worked out very well!

Thursday, January 20, 2011

Mr. Calhoun

     What's up everybody? It's cold, that's what is up! Yes we got hit with a little pile of snow here. But the blog will continue, whether is be rain, shine, snow, hail... or burpees.

     It takes quite a drive to excel in sports. There is dedication to conditioning, rest, recovery, sport specific training... and that's for those with most of their facilities intact. So often, there is an injured man/woman that will excel past even a normal persons expectations. Meet, Heather Calhoun.

     Heather was not born with this disability, his double amputee status was due to injuries he sustain while fighting in Iraq. During his painful rehab in Walter Reed, Heather became involved with the Wounded Warrior program, which sent him in the direction of sit-skiing.

     5 months after his injury, Heather skied for the first time in Alpine Colorado. Quickly falling in love with the sport he moved to Aspen and began serious training for the sport. A fast learner, he placed 2nd then 1st in two events in 2009, and was chosen to be in the skiing team for the 2010 Winter Paralympics.

     His involvement doesn't just stop with sports. Heather was aggressive in helping pass the Wounded Warrior Bill through congress, which financially assists service members and families through the painful process of rehabilitation, sometimes lasting months or years.

     And, maybe the name Heather Calhoun sounds a little familiar to you. Well, NASCAR asked fans to nominate and vote for military members who have performed a selfless act. So, in 2010, races during the Spring at the Richmond International Raceway are called the "Heather Calhoun 400", in his honor.

     So much has been done by a man, that lost so much. Perhaps (and I'd be willing to bet), he focuses on what he has, and not what he has lost. Think what you have are you disposal. Some of the easiest tasks we do may be no problem, but a struggle for someone else. Don't take anything for granted, it's a gift. Keep training, keep dreaming... and never stop the burpees.

Texas State Oly Meet from P3 CrossFit on Vimeo.

3,2,1 GO!

Yesterday's WOD

Rest Day

Paleo Challenge Day 18/30
Winding down on the Paleo, with less than 2 weeks to go. Got to have a very tasty brisket and Paleo Cookies last night. 

Wednesday, January 19, 2011

Think about it

     Another day is upon us, and I found something interesting today. I have a "pep talk of the day" calender. It's kinda like the word a day calender, except instead of expanding you vocabulary, it just gets you going in the morning. Anyway, the calender said that the 19th of January, 2009, was the most depressing day in history... not sure why, but hey... we've already been through the worst, everything else is great from here on out.

     Alright, so we've been talking the last few days (off and on) about getting through the your WODs... so lets continue. I'm a big supported (obviously) of the mental game of CrossFit, so it's going to be more of that.

      What do you use to get you through the WOD, especially those long ones? We play some loud a$$ music during, does that take your mind off the pain? Do you focus on keeping track of your reps or rounds? Do you talk to yourself, and keep internal motivation to keep going?

     I'm in the camp of focusing on my reps. I tell myself what I want to get to, and focus on the counting. This helps me not loose count, and keeps me thinking of something else. Then during my rest time I focus, again, on counting how many breaths I allow myself to take before getting back to the bar.

     That's what I use, and it works for me. What works for you? I want to hear about your motivation that gets you through the pain. Maybe something out there will work better, but we won't know unless we here it. Sound off! Keep training, keep fighting, and as always... do burpees.

CrossFit Endurance Cycling from chanson on Vimeo.

3,2,1 GO!

Yesterday's WOD:

"G.I. Jane"
100 burpee pullups
Time - 12:30

Paleo Challenge Day 17/30
Kind of a rough day, not that I wasn't getting in the right foods. I was just a very busy day, and wasn't able to get a lot of food in... still Paleo though.

Tuesday, January 18, 2011

Body Awareness

     Hey everyone, glad you decided to take moments out of your day to read what some crazy CrossFitter has to say. It's not all bad... it has funny pictures.

     So, yesterday's class at CrossFit St. Louis spent a good 20-30 minutes on some skill progression. 2 weeks ago it was Skin-The-Cat, and last night it was the Back Lever. I have to say, I'm really excited about people getting on the rings and moving around in ways we don't normally do.

     The thing about many of the gymnastic moves, is it really gets your head wrapped around the idea of body awareness. When you do the Back Lever, you move from and inverted hang to, basically, completely horizontal. What many people may not realize, it what it feels to be completely horizontal. So even though you may think they're stiff as a board at a a complete 90 degree... but you may be at and angle, and kind of in a piked position.

     That's why moves like this are so important. It will carry over to overall body awareness, and how you move. Even though it's a gymnastic movement, this will make you more aware of positioning for your Olympic movements, like the Clean and Jerk.

     I know we want to go "balls-to-the-wall" and be out of breath for our WODs, but if you take time and practice skills... trust me, it will pay off. So lift heavy, get inverted... and do burpees.

Crossfit Games - Canada East Qualifiers - Fredericton Athletes from Brad Biggar on Vimeo.

3,2,1 GO!

Yesterday's WOD:

2 rounds
500 m row
5 muscle ups
15 Clean & Jerks 135 lbs
Time - 14:39
Went down to CrossFit 26 to hit up a WOD... this was a horrible WOD, what's worse, is I programmed it. It felt like Grace with other stuff in it.

Paleo Challenge Day 16/30
Found my new fav Post-WOD meal: Yellow Fin Tuna in Olive Oil, with Guacamole and a Mandarin Orange... yummy

Monday, January 17, 2011

What is CrossFit?

     Hello again to my loyal follower/viewers, what's the good word? I know you're out there. Looking at the statistics, the Frosh Blog has been viewed over 2,300 times! Now either I'm getting checked out a lot... or there is one person that is really bored.


     Did you see the picture above? Kinda hard to miss, I know. But that begs the question, what is CrossFit? Is it increased work capactity across broad times and modal domains? It is constantly varied, functional movements, executed ar high intensity? Is it moving large loads, long distances, as quickly as possible? Are you CrossFit? Yes, these are the cookie cutter answers you'll find in the journals and Level-1 certifications, but still... its a tough question to answer. What is CrossFit?

     I'm sure many of you have rambled on about CrossFit to people that you know. How do you explain it to them? Do you mention that we do bodyweight/gymnastics movements paired with Olympic and Powerlifting and monostructural events? Do you tell them about kettlebells, pullups, and wallballs? There's a lot to say about our fitness program.

     Do you show your unsuspecting friend your calloused hands, or tell them about your new "PR"? Do you throw around your Fran or Helen times or mention how much your squatting? You could go on and on, and find new things to say each day. Namely, because we're never finished. There's always something else to achieve. I would suggest the best way to define CrossFit, is to do it. In the long run, we all view CrossFit in our own way. Some supplement CrossFit with their sport, for some CrossFit is their sport, for others its a fitness community, and then there are those that come because "a friend told them about it."

     So how do you define such a broad fitness program? What have you told friends and family about your new obsession? I'd like to know. I support my CrossFit shirts with pride, and I am constantly asked, "what is CrossFit." Like I said, the definition varies... so what's yours?

"What good is it to look like Tarzan and play like Jane?"
     - Joh Welborn (CrossFit Football)

3,2,1 GO!

Yesterday's WOD:

Rest Day

Paleo Challenge Day 15/30
Halfway point... now I'm at the easy half, too

Sunday, January 16, 2011

Rx and beyond

     Hey there, glad you decided to stop by. We here at the Frosh Blog (which is just me), are always here to bring you the best in coaching tips, inspiring stories, and mindless rants... lets see which one you get today.

     Well audience, today we're going to talk about the WOD, and what we can do to increase our fitness. Specifically we're going to talk about over Rx. I know there is many that have to scale some WOD, I have to from time to time. Then there is the demographic that will nail Rx every time, which is par for the course. Today, I want to bring into light the idea behind over Rxing WODs.

     Let's say, for sayings sake, that you have a sub 5 minute Fran, or even a sub 3 Fran. First off, you're a beast of a human being, and I'm not going to try to critique that. However, how much farther can you go? Once you're doing Fran unbroken the whole way through, the only thing you can do is go faster... and that will only get you so far. It may be that you should think about over Rxing this WOD.

     If you over Rx a WOD (like Fran), you are getting an entirely different response from that. You're bringing it back to how it first felt. Maybe you'll have to break up reps, or rest more, or you can't hold on to the bar. There's nothing wrong with that at all. But how would you make a WOD like that harder? Simple, you can make the pullups into chest-to-bar pullups, and that may be enough to make it more difficult. How about we increase the weight? I mean, if you're doing a Heavy chest-to-bar Fran... well, Wow!

     Ideally, when people over Rx, go Rx, or scale, we should finish within 3-5 minutes of each other. So if you're a WOD Rx champ and are finishing in half the time as everyone else... why not make it a little harder? Remember, the only difference between training an Olympic Champion and your Grandmother is load and intensity. We are all, for the most part (medical issues pending), going to move the same. But, we may not move the same weight in the same time. So if it comes down to a WOD full of your favorite moves, with nothing to trip you up... why not throw on a weight vest?

     Just think about it guys. I'm not telling everyone to start going above and beyond. Just because you can, doesn't me you should (or have to). All I'm saying, is when your fitness is improving to the point of "firebreather" levels, it might be time to take it up a notch. So grab a bar, move some distances, and as always... do burpees.

"You can't be too good looking, to rich, or too strong."
     - Louie Simmons

3,2,1 GO!

Yesterday's WOD:

"Get It Done"
60 calorie row
60 deadlifts 135 lbs
60 overhead squats 65 lbs
60 clean slamballs 25 lbs
60 ring dips
Time - 22:39
This WOD was done exactly like it was called... get the reps done, anyway you can, and in any order you want. I knocked out the 60 calrie row right off the bat , then chipped away at the rest of the reps.

Paleo Challenge Day 14/30
Pretty easy at this point... pretty much going on auto pilot.

Saturday, January 15, 2011

Functional Belts

     Howdy howdy! Glad you've decided to come back, and become "enlightened" through the blog. This may not be a spiritual process that I'm taking you through... but I'll try not to bore you anyways.

Or maybe not
     Alright folks, today we're going to talk about a revolutionary tool, and one that we rarely see around the box. That is... The weight belt

      It seems there is some misconceptions about the weightlifting aide. I've seen people in the Globo-Gyms wearing this while doing bicep curls... yea, not so much. You will see the use, and benefit, from this mainly from Olympic and Power Lifting. The weight belt can be worn, and should only be worn at short intervals lifting maximal or submaximal loads.

     The purpose of this great piece is to 1) prevent hyperextention of the back (mostly for Press or Jerks); and 2) to increase inter-abdominal pressure providing more support for your lower back (great for Deadlift and Squats). The weight belt will also give you a better understanding of body awareness. But it's not all grand.

     Like everything, there's some drawbacks. For one, extended use can cause and elevation in blood pressure. So like I just said, this should only be used when attempting those max load lifts, and then be removed while resting. Also, constant use of the weight belt can cause decreased strength in your abs (after you worked so hard to get that six-pack).

     In my opinion, when used correctly, the weight belt's benefits far outweigh the few disadvantages. So take the time to learn about things like this, and you will be increasing your fitness day by day (or just continue to read the blog). I'll leave you with that folks. Move loads, cover distances... and do burpees. Have Fun!

Crossfit Regionals 2010 from Samer Abou-Zaki on Vimeo.

3,2,1 GO!

Yesterday's Strength/WOD:


1 rep max weighted pullup
- 45 lbs
- 53 lbs
- 63 lbs
- 70 lbs
- 80 lbs (PR)
- 85 lbs (f)
- 90 lbs (f)
- 70 lbs
I wanted to get that 90 lb PR, but it just wasn't happening. Still... I got 80!

Every minute for 30 minutes:
3 Chest-to-Bar Pullups
6 Chest-to-Deck Pushups
9 Squats
I really wanted to try to take on Chelsea, which is same time but 5-10-15 of everything, but I've never been able to go for the full half an hour. I figured I could make the movements a little more difficult, but scale back the reps. Worked out ok, felt like I could have gone for another 1/2 hour. Oh well, I got to do Murph on Tuesday (Damn you Kevin).

Paleo Challenge Day 13/30
Still been going well, and haven't been cheating. At this point, cravings have diminished to barely anything at all... almost half way!

Friday, January 14, 2011


     Good morning everyone... or good afternoon... or good evening... whenever you decided to ready this. All I'm saying is this gets posted at 9 AM.. So, it's always morning to me. Not trying to start a fight right off the bat, so let's get to some rambles.     

     Well, today (being Friday and all) would  be a great day to have a quick discussion about motivation. WODs can be a struggle beyond belief without the motivation to continue. Without the drive to finish, Fran can easily turn from sub 10, to over 15. So that begs the questions, what motivates you?

     Personally, I think it motivates me to know that I'm getting better every day, even if it doesn't reflect in my lifts or my times. I'm driven to be a better athlete, and try to be a better coach every time I step into our box. From my point of view, I see the same drive in many of you.

     You're all striving to be fitter human beings, or else you wouldn't be coming to CrossFit. Sometimes the motivation comes from the race during the WOD, and trying to stay ahead of, or catch the person in front. Then its gets down to the core of CrossFit... it's you vs. the clock. Or rather you vs. you. It doesn't matter if you came in first or last, what matters is you never quit, and you never let the WOD get the best of you, and you pushed yourself with everything that you had... that's what I want to see.

     So think about it, guys and gals. What motivates you in the gym? Keep training, move fast, lift heavy... and do burpees! Catch you on the flip side.

Crossfit HB from Oz Wroe on Vimeo.

3,2,1 GO!

Yesterday's WOD:

For time:
100 205 lb Deadlifts
Time - 8:40
Just made it a quick home WOD with what I had available

Paleo Challenge Day 11/30
Keeping strong, made Paleo Spaghetti last night... yum!

Thursday, January 13, 2011

The Biggest Loser (it's a good thing)

     Hey again everyone! I've returned from my arduous duty in... Indiana. Kinda tough doing the blogs and getting a WOD in on the road, but I've managed. And also, I've managed to keep bringing you more and more rambles. So lets keep this momentum going!

     So, I'm a huge fan of The Biggest Loser. I may not have TV, but hulu lets me keep up to date. Over the years there has been some amazing transformations on that show. People have lost hundreds of pounds. And over the span of the show, over 25,000 lbs have been lost! They are now in season 10, and this is the first time they've had a former Olympic Gold medalist. Wrestler Rulon Gardner is participating this season.

Rulon, after winning gold 

Rulon currently on The Biggest Loser

     Rulon is a wrestler by trade. He is currently a motivational speaker and owner of a gym, though it may not look like it right now. In 2000 Rulon won the Gold Medal is Greeco Roman Wrestling, against an opponent many thought was unbeatable. I actually remember watching this match take place. It was an inspiring win, and he grabbed the gold by one point! His next showing, he walked away with the Bronze (still an amazing feat).

     In his heyday as a wrestler, Rulon was coming in at about 280 pounds. Before starting The Biggest Loser, he topped the scaled in at 474 lbs! He says that after he stopped wrestling and training, he still continued to eat like an Olympic athlete. Soon he was diagnosed with sleep apnea and high blood pressure. Rulon decided it was time to take control of his life.

     I don't want you to focus on the fact that such an amazing athlete slipped like he did. I want you to realize the changes he is making in his life right now. In his first 2 week on the show, Rulon was able to lose 49 pounds, which is over 10 % body fat! He has the heart of a warrior, and I see him making an incredible transformation in to the man he once was.

3,2,1 GO!

Yesterday's WOD:

Rest Day

Paleo Challenge Day 11/30
It's a lot better being home! I got back from Indiana yesterday, so once I returned it felt easier to make good choices, since I have good options at home

Wednesday, January 12, 2011

     Sup, everyone? Another good day, another good ramble... at least that's the idea. So, without any more stalling, lets do the damn thing.

     So, we talk a little bit about CWT (contrast water therapy) yesterday and alternating hot and cold for our recovery. Well, we're going to talk about hot and cold individually when rehabbing our injuries


     Alright, so when injuries happen inflammation (swelling) may occur. This can compromise circulation, cause pain, and decrease oxygen being delivered to the muscles. So why and how do we use the cold to recover?

     Cryotherapy (cold) is used during the acute injury phase (lasting 2 weeks at most). Cryotherapy will cause vasoconstriction, decrease in pain, less damage to the tissue, and a decrease in metabolic rate (which makes for quicker recovery). Cryotherapy can be used with immersion in cold water, ice massage, and ice packs (10-20 minutes at a time).


     Ok, so now onto Thermotherapy (hot). This is best used in the chronic phase, or the persistent injuries. Thermotherapy will cause accelerate inflammation (its a good thing now), increased blood flow, and increase in cellular metabolic rate (increasing nutrients delivery). Thermotherapy is as simple as sitting in the hot tub, heating packs and a nice hot shower.

     So, the main idea for today (and yesterday) has been recovery. It can be something that we easily overlooks, and just forget about. Take the time and get your body ready for the rigors of the WOD. So keep at it. Rest, train... and do some burpees. Dueces!

3,2,1, GO!

Yesterday;s WOD

Ring Pushups
Alternate movements and do 5 situps at the end of every round.
Time - 9:56
Followed it up with CWT again afterwards... a bit colder today

Paleo Challenge Day 10/30:
Still on the road, trying to stay Paleo. It's tough, it really is, but I'm still making it through.

Tuesday, January 11, 2011


     Hey folks! Well, I'm up here in snowy Indiana for a few days for work. But, neither sleet nor snow nor anything else will stop the rambling (unfortunately for you). So that being said...

... dear God

     Alright, so I wanted to bring you something on rest and recovery, because it's such an important topic. Since we are in winter and I am in chilly Indiana, I took advantage of my surroundings at the hotel here. Since it was 25 degrees outside and we had a 70-80 degree pool inside, I figure I'd try a modified "Contrast Water Therapy". It went something like this:

5 rounds:
- 1:00 minute stand outside in 20 degree weather
- 3:00 minutes in 70-80 degree pool

     Maybe not the "smartest" I have ever done, but I'll try anything once. Not only that, but its backed by lots and lots of elite level coaches (Coach Burgener to name one) and supported by the NSCA: "Contrast water therapy was associated with a smaller reduction, and faster restoration, of strength and power."

     Basically, CWT (Contrast Water Therapy) speeds up recovery time without loosing any strength. I tried is yesterday and I feel great today. I'm going to do it again today. Now, I did it a little off. Ideally, you should have an ice bath (roughly 20-30 degrees) and a nearby hot tub or equivalent (100 degrees or more) used to alternate between temperatures. However this can be done as easy as getting in the shower and turning the water as cold as you can manage for a minute, then as hot as you can stand for 3 minutes.

     Yes, it may sounds like I'm asking you to induce some type of torture on yourselves... but I only want to make you stronger. Train hard folks, and I'll see you soon.

3,2,1 GO!

Yesterday's WOD (hotel style)

3 rounds for time:
- 1/2 mile on bike machine
- 20 dips
- 20 burpees
Time - 12:23
This was then immediately followed by CWT

Paleo Challenge Day 9/10
Hard to stay Paleo on a trip away from home, but I'm managing... it's truly been tough, but I'm still doing good

Monday, January 10, 2011


     Good morning, my neighbors! (Coming to America reference) How goes it this fine Monday? I know "technically" the week begins on Sunday, but come on... doesn't Monday just feel kinda like someone pushed the reset button? Oh well, time for me to push the ramble button.

Garfield might have been right...

     Alright people, the work week begins. This work week will leave me on the road all week (as I mentioned yesterday). With that being said, I'm going to try very very hard to keep the blog going, but don't be too bummed out if there is a miss or two in there... it's just how the cookie crumbles.

     With that bit of unpleasantness out of the way, I just want to ask you guys a question... or at least have you think of something while I'm gone. If you are a regular at a CrossFit box, what brings you back? Is it the coaches, the programming, or the community? Do you get something from there you couldn't get anywhere else? Does spending time away from the gym actually make you miss it? Do you drive past 3 different CrossFit gyms just to get to yours (like this guy)? What brings you back day after day?

     Again, it would be great to get feedback. However, I really want to put that thought into your head, and think about why you do what you do. I'll see you when I get back folks!

Crossfit from Garrett Hardy Davis on Vimeo.
3,2,1 GO!

Yesterdays Strength:

Deadlift (conjugate method)
12 x 2 reps at 205 lbs (with band)
This was more of an active rest... cause I love to deadlift... I threw on the band just so I could try them out. I liked how they worked and what difference it made.

Paleo Challenge Day 8/10
Still going strong, and able to make right decisions. This week will be a big test... I'll be traveling for work, and I'm going do my best to stay Paleo.

Sunday, January 9, 2011

On the road again

     Hey everyone! What in the wide world of sports is going on? It's ramble time again, if you already don't know by now. If this is new to you, then welcome to the page where I write down anything that pops into my little head... shall we continue?

     Well, it's Sunday (just pointing that out), and a great day to talk about on the road fitness. I bring this up because I will be travelling for work, and from the looks of it, will not have a nearby CrossFit gym to drop into. Has anyone else ran into this situation?

     Keeping our fitness in check on the road can be a little bit of a challenge, especially when eating strict Paleo. With proper planning and dedication, it can still work. I'll be staying in a hotel with a fitness center, so the options can be somewhat limited. I'm sure I won't be looking forward to a bar, bumper plates and a squat rack. But what I should have available is some light dumbbells, and some decent room to move around. Also, I have what everyone else has at their disposal... my own bodyweight.

     Just google search "bodyweight CrossFit WOD" and I promise that you will find a plethora of WODs that require nothing but bodyweight. Got a deck of cards? Then assign a movement to each suite and go through the deck until complete. There is very little excuses that you have not to still get some work done without a friendly box at your disposal. Yes, you are doing this on your own, and you don't have anyone else to push yourself. But, being able to motivate yourself to move quickly is something important that you can work on as well.

     So, that's it guys. Next time you go out of town, come up with a game plan of what you can do. Maybe a little bodyweight WOD in the AM, before your shower and coffee. Or, finish the day with a chipper using a pair of dumbbells. I know you guys can do.

     Let me offer this small disclaimer. Since I do not exactly know my schedule during this next week, the rambles could be a little scarce. I promise I will try everything I can do to get word to everyone... but just be prepared if things don't work out. Alright, so while I'm gone, continue to train hard, move fast... and do burpees. See ya folks!

2010 Mets Weightlifting Championships from Strongtimes Staff on Vimeo.

3,2,1 GO!

Yesterday's Strength/WOD:


Bench Press (conjugate method )
12 x 2 reps at 115 lbs
The conjugate method involves lifting 50-60% of 1 rep max 10-12 rounds done at one minute intervals. I did this method because a barbell with 35 and 45 lb plates were all I had available.


12 minute AMRAP
5 Push Press 115 lbs
10 pullups
15 pushups
Rounds - 7 full
This was an at home WOD as well, since I had the Barbell available I figure I'd put it to use. This was a burner.

Paleo Challenge Day 7/10
Still feeling good, and I think it helped out on the home WOD and everything else I did... so, ya know... yeah!!!

Saturday, January 8, 2011


     Oh hey there, I didn't see you come in... maybe that's because your observing these rambles from a safe distance at home, or dare I say work. We're a simple 8 days into the new year, and I hope that everything about it is awesome! I'm trying to match that awesomeness, so here we go.

Hmm, might be Paleo then

     Alright folks, into is taken care of, so on to the real ramble. Before we begin... 10 BURPEES!!!


     Finished? Ok. Well today were going to talk about something we've hit on before, but something I think is important to touch on again. And that's your strategy for you WOD. It can be very easy to just start sprinting after the 3,2,1 Go. Sometime the WOD is short enough, and filled with enough of your strength where that will work out in your favor. However, if you turn it up to 11 on a 20 minute AMRAP, there may be little benefit after the 2nd or 3rd round. So maybe it may be a good idea to think about how long a round should take you to complete, and try to stick to that. Basically, pace it. This can be a little difficult, because you want to kind of pace the WOD to complete it in a decent time, but fast enough to where we're still moving with intensity.

     It's not just a strategy about time either, it could be the weight that we use too. Sometimes, we're going to have to scale, its the fact of the mater. It's important to remember that scaling a WOD is NOT a bad thing. I know we all strive to doing everything as Rx, but for some WODs that not going to be feasible. Yesterday, we did the hero WOD "Jack", which calls for 10 Push Presses at 115 lbs. Now this may be manageable for the first round or so, but if you get to the point to where that 2 or 3 at a time, then maybe scaling that weight plays to your benefit. Say you'll only get 3 or 4 rounds complete as Rx, but then you can get 7 or 8 scaled back... the scaling would benefit you more.

     So what I'm saying is, you have to check your ego at the door when you come to CrossFit. Remember, though we workout in a group environment, its not really you vs. everyone else. It's you vs. the clock, or it's you vs. the weight. So get ready to be humbled, and just get everything you got... and do burpees! I'm rambling my way out of here.

Concord CrossFit New Years Promo 2011 from Alison Cooksey on Vimeo.

3,2,1, GO!

Yesterday's Strength/WOD:


Squat (1 rep max)
- 135 lbs
- 155 lbs
- 185 lbs
- 195 lbs
- 205 lbs
- 225 lbs (old PR tie)
- 235 (f)
My Squat has been doing pretty bad, but this is the first time I've been able to hit my old PR in a while, so I guess that's progress


42 walking lunges
21 situps
30 walking lunges
15 situps
18 walking lunges
9 situps
Time - 2:49

Paleo Challenge Day 6/10
Starting to get some cravings now and again. Luckily they disappear just as soon as they hit. Goes something like this: "A cheeseburger kinda sounds good... no, it doesn't". Still going strong!

Friday, January 7, 2011

Pood... its not just for Russians anymore

     What's up party people? Another day, another dollar (before taxes). We got a bit of winter still nipping at our heels. So stay warm, do CrossFit, and let's get to rambling.

A gift from the Russians

     Alright, so yesterday we talked about the DB (dumbbell), so today we get to talk about the KB (kettlebell). The kettlebell are generally cast iron weights with a handle... and one of the most powerful tools known to fitness.

You too can be this holy and strong

     The Kettlebell is measure in poods (a Russian pound). As funny as it is to say, 1 pood weighs roughly 16 Kg (36 pounds). So when we say to grab a 1 1/2 pood KB, we mean the 53 pounder. Kettlebells today come in weight from 4 pounds to 175 pounds (try swinging that). The Kettlebell can be used from anything from Clean and/or Jerking, Snatching, Deadlifting or Swinging. Today, I'm just hitting you guys up on the swing portion.

     There are two types of swings we focus on in CrossFit. The Russian swing is when you swing the KB to roughly eye level. The American swing is all the way over head. Of these two swing, we'll focus on the American Swing.

     When you swing a kettlebell, like most things we do, we rely on the hips a whole bunch. The drive from the hips will move the weight upward, and its the job of your arms to stay loose and continue to the swing. It is VERY important for our arms and shoulders to stay loose and neutral and the KB swings towards overhead. Having your arms punched out straight will just cause  a longer path of the KB to move, and it will also cause the shoulders in a bad forward position. So again, nice and loose is key. Now when the KB is straight overhead, that is where where we punch the arms out and bring our head through our arms, coming to a nice full extension. The kettlebell will then swing back down, staying close to the body, and... repeat.

     So that's the down and dirty for the poods. I want to make sure I get the ramble out on time, and for your reading enjoyment. Also (for your enjoyment) is a video below, showcasing what we just talked about. So there you have it... Grab a Dumbbell, move a Kettlebell, and do burpees. Till tomorrow!

Kettlebell Swings from Forrest Walden on Vimeo.

3,2,1, GO!

Yesterday's WOD:

Rest Day
This day was supposed to be 1 RM Squats and a following WOD, but with the long days I just wasn't able to make it happen. I'll push it to today.

Paleo Challenge Day 5/10
Good day of Paleo, had to do impromptu salad for lunch on base, but I made it work. Followed it up with a night of Paleo pizza.

Thursday, January 6, 2011

DB training (not douchebag)

     Hey guys, gals, followers and random readers. Today is another day, and why shouldn't it be? Another chance for us to carpe diem (seize the day). So lets start by seizing this blog post.

Is this the Globo-Gym version of a thruster?

     Well, I thought we have a little chat about the equipment that we use. Not necessarily a piece of equipment that we use everyday, but frequent enough that is a staple in the box. I speak no other than your friendly neighborhood Dumbbell.

It's a thing of beauty

     So, a lot of times we're throwing around the barbell, and chucking the kettlebell about. But, I think the dumbbell is one of the most underused and under appretiated piece of equipment in the gym. I mean, you think regular Fran is tough, try it with dumbbells instead!

     For what we do, the dumbbell is great for exposing then building either left or right sided weakness. When we have a barbell that we're going to clean or put overhead, the stronger side (and all of us generally have one) will compensate for the weaker side. Now if we do either of those movements with dumbbell, the opposing arm will not be able compensate like it was.

     So first, like I said, we're exposing the problem. And continual use over time will lead to strengthening. Maybe that's why people don't like to use dumbbells a whole lot... because (in my experience) they're pretty damn hard! But that's exactly why we should be using them. CrossFit is a Strength and Conditioning program, that's why they tossed out the bicep curls but kept the dumbbells. They are a great way to build strength and power, we just have to be willing to put the work in.

     So, as always, keep trying new things. As Greg Glassman says, "routine is the enemy." Strive to be better in everything you do, and it will pay off boat loads... and do burpees. Till we meet again folks.

CrossFit Games Quebec - WOD 2 Bear Complex/1K Row from Crossfit Chambly on Vimeo.

3,2,1 GO!

Yesterday's WOD:

Rest Day

Paleo Challenge Day 4/10
Not too bad, first time I got really hungry. But that was also cause I waited to long between snack/meals. Still going Paleo!

Wednesday, January 5, 2011

The power of change

     Another day gone and another blog down. Hey everyone! Are you just happy to be living, breathing, and training? I know I sure am. And with that said, it's time for another fun filled and magical ramble (warning: rambles do not actually contain magic)

     Alrighty folks. Today, I just want to have a quick conversation with you. That is, how has CrossFit changed you? I know we go with the obvious answer that it destroyed your prior concept of fitness. I mean, BC (before CrossFit) had you ever done a Snatch or a Turkish Get-up?... I think not.

     But really, I'm asking what, besides the training portion, has CrossFit done to change? Let me give you some personal examples: It got me thinking about the importance of a proper diet. I was in the camp of low fast, skim milk, and plenty of pasta... not so bueno. CF has actually made me a little less awkward in social situations. Lets face it, I'm shy as all get up when I first meet people. With CrossFit I'm being thrown in a WOD with a stranger, and by the time I get done we're already good pals. I mean, CrossFit breads and awesome community, for which I'm so thankful. Lastly, it has made me ready to take on any challenge. Generally, my outlook on life has gotten a hell of a lot more positive. Not that before I was as sad as Eeyore, but now knowing what I can do in CrossFit, any task seems achievable... and I can always say it can't be worse than Fran.

     So, what is your take on this topic? How has CrossFit changed your life? It would be awesome to hear some responses to this, but even if I got you to think about it... I've done my job. Lift weight, move loads... and do burpees. Dueces everyone!

3,2,1 GO!

Yesterday's Strength/WOD:


Deadlift (1 rep max)
- 365 lbs
- 375 lbs
- 385 lbs
- 395 lbs (PR tie)
- 405 lbs (PR)
- 415 lbs (PR)
- 315 lbs
2 Deadlift PRs over 400 lbs in one day... I'm extremely happy with that! The 415 was a fight, but I was able to stand up with it. I didn't think I could go higher so I just stripped a plate and knocked out one final lift.


For time:
Kettlebell Swings 70 lbs
Box Jumps 24"
-Switch back and forth between exercises and perform 5 GHD situps per round
Time - 8:18
If I situated the kettlebell and the box closer to the GHD, I might have been able to go sub 8. But still, not a bad time I think.

Paleo Challenge Day 3/10
It has been long day, so luckily I've been packed lunches and snacks to make sure I'm still successful. No slip ups, and still feeling good!

Tuesday, January 4, 2011

Ah... rest

     Word up fitness freaks. I'm not calling anyone names... especially since I'm one too. Take it as a compliment to you dedication to fulfilling exercise and diet, coupled with an outstanding community (yes, that sounds more PC). Now before I start using my wonderful orating skills to run for public office, we have some rambles to get to.

     Hey guy, I think we need to talk a little bit about getting stronger. Of course this is everyone's goal to be able to hit a PR, nail a muscle-up or two, or dominate Fran. Honestly, to get better at any of that, rest is going to be key.

     We talk a lot about mental conditioning here on the Frosh Blog. And while it is great to push the body to the limit, it is also just important to listen to that gray matter when it's telling you, "I'm hurting." CrossFit Mainsite suggests the schedule of 3 day on and 1 day off. This is a great model, because it offers us just enough time to keep intensity high and recover. Now, 3-1 may not be right for everyone. If you check the Mainsite you will see that they have some pretty difficult WODs out there, which may need to be scaled. Also, 3-1 is not the end all be all of fitness programming. I'm saying its best to listen to you body and you won't go wrong.

     I know it can be hard, especially for us young folk, to get wrapped up in CrossFit all the time. And having a rest day can feel like wasted training. But rest and recovery is one of the most important things for us to do. If we're not getting an adequate amount of rest we may be over-training our body, and actually regress a little bit. If you just did a WOD that destroyed you, why not use that pain as an indication to take it easy the following day. Instead of WODing maybe just stay home, get some good meals in, plenty of water, and hit an MWOD or two. This way we can come back near 100% and be ready to capitalize on our fitness.

     This is just something for you guys and gals to think about. Treat your body right, and it will treat you right. So eat right, do burpees, train hard.... but don't kill yourself. Till next time, Frosh signing out.

CrossFit Sweat Shop - Holiday Season from CrossFit Sweat Shop on Vimeo.

3,2,1 GO!

Yesterday's Strength:

Press (1 rep max)
- 95 lbs
- 115lbs
- 120 lbs
- 125 lbs
- 130 lbs (PR tie)
- 135 lbs (PR)
- 140 lbs (fail)
Very happy with that PR. I've had the early goal of hitting 135 lbs for a while now. Now on to my next goal of bodyweight press! In keeping with trying to listen to my body, I decided to forgo the following WOD and just work on some skills.

Paleo Challenge Day 2/30
Another successful day. This was the first day of Paleo at work, so I took the time to pack a lunch and snack so I would stay Paleo and not go hungry. All is going well, no urge for anything else.