Sunday, October 30, 2011

Here's the truth

     Hey there fitness junkies, time for another score? Yes, the rambles are back from a 2 day hiatus. I hope I didn't keep the public on the edge of their seat like Paranormal Activity 3 (creepy movie). Anyway, I have some good stuff for you, so lets not waste any more time.

     Well, I'd like to bring you another athlete profile... a spotlight if you will. Have you ever heard of Tom Rowland and "Fitness Truth"? No?! Well, meet Tom:

     Tom was a former High School Wrestler, fishing guide and TV producers. In his 30's he found himself out of shape and wanting to get back to fitness. At that point, the choice was Marathon Running. Even though Tom got down to a 3:13 marathon he couldn't jump, do a pullup, or much of any true tests of fitness.

     His journey took a good turn when he discovered CrossFit. He found the idea of being able to compete from his garage against anyone in the world intriguing. At 43, Tom is in the best shape of his life and a shining example of what your fitness can do for you.

     You may remember Tom's name, or maybe his face. Well, during the 2011 CrossFit Open he and Jessica Pamanian were shadowed by the CrossFit Journal as they performed every WOD on their way to the Regionals. Tom may not have made the cut, but it wasn't for lack of trying. I'm sure I'd get my behind handed to me by this pre-masters athlete.

    Not only is he a Journal Highlight, but he also has his on TV show called "Fitness Truth". Tom opened his garage gym (The RRL), for free, to anyone that wanted to start or continue their journey towards elite fitness. You can read more about Mr. Rowland at his website and see his daily WOD, blog posts and yummy Paleo recipes. You can also find episode of his TV show on Vimeo (or the previous link).

     I'm personally looking forward to Season 2 of Fitness Truth and my personal fitness goals. What do you guys think? Check of all the truth about fitness and post any thoughts, questions or comments below. So strive for fitness, reach your goals... and do burpees!

Mission Cross Fit from Shane Harder on Vimeo.

3,2,1 GO!

Yesterday's Training:

Rest Day
Shout out to my wife who squated 170lbs x 2!!!


Thursday, October 27, 2011

Out-think the WOD

     Good morning sports fans! I'm sitting here with my cup of joe, just ready to bring you another ramble. However, as I sit here thinking, I'm also pondering a question... If I had 3 dozen eggs, but I lost half, and my friend gave me a quater of what I lost, what is my Fran time? Sorry, I've been looking at my wife's homework too much. Let's start making some sense.

     Let's talk about losing. Not losing your step or your rythym (like I did long ago). How about losing to the WOD. I experience this more than I'd like to count, and even recently. Does this make me a worse of CrossFitter? Oddly no. Sometimes we have to take a step back to move forward, turn left to go right, and throw the One Ring into Mount Doom.

     Sometimes a WOD is filled with more goats than a farm, and that can effect us, both physically and mentally. After that WOD we need to keep our minds right to be ready to fight again... let's call it mental recovery.

     Not to get too in depth into your psyche, but think about what you just went through, and why you reached the outcome you had. Did you pace it all wrong? Did you go Rx when you should have scaled? Was it technique that slowed you down, or was it your wind? These are all important questions that you should be asking yourself, so when that WOD or a similar one rears its ugly head you'll be ready to crush it like Gallager vs. Watermellon.

     When you collect your raw data it's time to mold it to a working piece of art. Now you have an idea of areas you need to improve. You may come up with a better way to pace the WOD. You could have found the answer to cold fission. The point is, whatever you do, don't let yourself get beat down by the WOD. Have your post-WOD pity party, but then stand up, dust off the dirt (or chalk), and be ready for life's or CrossFit's next challenge.

     How does that soudn for everyone? Do you see what I'm saying? Just because your behind may have gotten handed to you, you can always be better for it. Post any thoughts, questions or comments. Looking forward to hearing past experiences or tips for the rest of us. So spend some time in the think tank, be ready for the WOD... and do burpees!

Crossfit Code 3 x Barbells for Boobs from ARGONAUTIX on Vimeo.

3,2,1 GO!

Yesterday's Training:

Every Minute on the Minute for 10 minutes
8 Kettlebell Swings 55lbs
8 Pushups
The last 3 rounds got tough

15 Clean & Jerks 115lbs
15 Box Jumps 30"
100m "Odd" Farmers Walk*
*(45lbs Right/25lbs Left going up; 25lbs Right/45lbs Left going down)
15 Power Snatch 115lbs
15 Box Jumps
100m "Odd Farmers Walk
15 Front Squats 115lbs
15 Box Jumps
100m "Odd" Farmers Walk
Time - I don't know (Greg, comment if you remember)
That was a suckfest. I propabably did closer to 25 Snatches because of all my misses. Oh well, I can just be better next time.


Tuesday, October 25, 2011

It's for you

     Good morning all. Another ramble for yall. I know, they've been scarce, but hell... I'm on vacation! But, I still want to get something out to the masses. I'm sure once I'm back into a schedule I'll be a little more on the ball. I'll stop the excuses and apologies, let's ramble!

     I've heard this question posed online: "Is CrossFit for me?" Well is it? The CrossFit Mainsite is littered with scores of firebreathers with absolutely amazing times. Is this what CrossFit about? The elite? Though this is inspiring to see what they can accomplish, they are not what CF is ALL about. They are a snapshot to what can occur when human beings push their bodies beyond the limits of what we THINK we can accomplish. Then again, don't we all do that when we do CrossFit?

     I watched a video of a 63 year old woman deadlifting 135lbs. Through the video it was a max, or beyond max, effort. So, it's not the same as Dave Lipson deadlifting 650lbs... however, both of these atheletes are pushing beyond what they thought they could achieve.

     This is why CrossFit is for everyone. Because it's not about what weight is lifted or how fast you move. It's about pushing yourself to adapt to a new level. The chiseled CrossFit Games fire breather and the motivated, yet deconditioned, person coming into the box to change their life... they're all the same. Both are people that have decided to be better. This is why CrossFit is for everyone!

A picture from (this athlete also has MS)

     Now its your turn. Why do you think CrossFit is for everyone? Personal stories and struggles are welcome. Post thoughts, questions and comments down below. Stay motivated, train hard... and do burpees!

3,2,1 GO!

Yesterday's Training:

Rest Day

Quite frankly the last few days have been this. Days have been filled with eating far too much food. But, my folks are heading home today, I'll probably be getting much more into the swing of things. Might be getting some more equipment soon, fingers crossed.


Saturday, October 22, 2011

Ramble Series: Part 3

     Morning folks, with another day break inbetween I bring you the final instalment of the "Ramble Series". I hope I haven't kept you in suspense for too long... hell, maybe a little. I'm trying to do better on the rambles, but things happen when you a grizzled mofo with 40 some days off of work... personal issues aside, let's do it!

     So, we've had the last Rambles about physical and mental conditioning. What else could there be? Think: Mind, Body, Spirit... Think: Sickness, Wellness, Fitness... Is this making any sense? Today is about improving not performance, not sharpening our mind... but improving our health.

     You do not have to be a super stud to CrossFit. The tag line is, "Forging Elite Fitness", but you don't have to start that way. There has been non-official studies at CrossFit boxes around the world testing improved weight loss, body fat loss, improving lab results, increasing range of motion, taking away pills. CF can be literally add years to your life. You don't believe me... watch Mary's Story (Part 1 and Part 2).

     In fact, some of the most inspiring stories in the CF universe is about people getting their life back. People that were deconditioned and became active. People that couldn't do the most basic things, to being able to do almost anything (Marissa's Story).

     It just goes to show that CF is for everyone. Don't be too scared to try and throw yourself out there... you'd be suprised in what you would find. What do you think? Has anything inspired you? Have you been an inspiration to those around you? Post thoughts, comments and questions down below. Finally, be happy, be healthy... and do burpees!

RED ROYAL CROSSFIT & KETTLEBELL.SK from Viktor Cicko on Vimeo.

3,2,1 GO!

Yesterday's Training:

2 Rounds
10 Hang Power Cleans 135lbs
50 Double Unders
Time - not timed
this was just something quick and in my wheelhouse. My dad was messing around my weights and I got him to clean and jerk 135lbs! I think... he's tasting the koolaid.


Thursday, October 20, 2011

Ramble Series: Part 2

     Good morning eveyone. Guess what people? You guessed it, the part 2 of the rambles series. I missed out yesterday, but for good reason. I was at CrossFit 26 getting my pain on. With that being said... ramble on!

     Well folks, yesterday was about physical conditioning. However, CrossFit is more than just that. It's also a true test of mental fortitude and how tough you are upstairs. You may have the strength to do anything, or the speed to make anything, but without the mental cajones to push through the pain, you're not testing your full potential.

     What does something like that mean? It's not dropping the bar when your gassed. Not letting go of the pullup rig when you feel the well built callouses rip. It when you keep moving and your entire body screams "NO!!!"

     But how does this all help? CrossFit is built on functional fitness. And what is more functional than a will to do anything. When you know that you a strong enough upstairs and downstairs for a double bodyweight back squat then life is easier. You know that you body can handle anything that comes its way. You know that you are a mental ninja and can overcome anything. That's right, CrossFit can prepare you mentally for a long weekend with the in-laws (editor's note: mine are awesome).

     That's the mental conditining that CF employes. You won't find that in the Monday Bicep days, Tuesday shoulder days, and your LSD (Long Slow Distance). Think about this the next time your hitting the next WOD. Your mind will give up before your body. With that being said, you can do much more that you think you can. Give it a try next time.

     What are your opinions? Do you experience that mental fight? Have you kept going when you wanted to quit and never CrossFit again? Post thoughts, comments and questions down below. Speaking of mental fight, the video below is brought to you by Mr. Michael Libbie, and it a small shot of my personal mental fight. So be strong, think strong... and do burpees!

3,2,1 GO!

Yesterday's Training:

5 Rounds
7 155lb Squat Cleans
14 1.5 pood Kettlebell Swings
Time - 26:16
Just check out the video above and check out the pain!
Also, to note, my badass wife squatted 158lb x 2 yesterday. It looked like butter. She's built for it and could easily out-squat me soon.


Tuesday, October 18, 2011

Ramble Series: Part 1

     Great day people. It is a great day, because its raining... and that's nothing something I've seen much of this year. Today is part one of a three part series, I hope to get these in a row (kinda a 3 on 1 off type of deal)... but if it happens, it happens. Caution aside, let's get to the ramble!

     So, we all do or have heard of the CrossFit (esle you wouldn't read these). Why do we do it? What makes us come back to a program that makes our hands look like hamburger, gasp for air like we're paying for each breath and understand what pood means? Well, simple... it's effective.

      Today I just want to speak about conditioning, specifically physical conditioning (more on the others later). We know that CrossFit combines disciplines of different sports and training ideas. Olympic Weightlifitng, Powerlifting, Kettlebells, Gymnastics, Parkour, etc, etc. With proper training (listen to your coach) CF is an efective tool for creating fitter human beings. Look at other sports. Many MMA fighters swear by CF (or CrossPit), entire professional baseball teams use it, as well as college campus' around the globe.

      Why?! How did this grass-roots "functional movement" become the catalyst for change in the fitness industry? Once again, effective!!! "Bicep Days" are a thing of the past. Now, we think about different systems we train, our one-rep maxes, proper form on movement (MWOD anyone?). We run faster, lift heavier, and look like Marky Mark in the mirror (well, maybe not me).

     Our physical conditioning from CF is a big keeper. People we know ask us what we do, and tell us how much we've changed. But, it seems once we've really drank the koolaid looking good naked is an ancillary goal... it's all about performance now.

      Lastly, what I believe sets CF apart from the rest is what is required of us directly links with everyday life. A cop doesn't chase down a perp, catch is his breath and then take him down. No, he/she chases that punk down and takes him to the thunderdome. Isn't that a lot like CrossFit? Have you ever got off a rower and then have to lift something above or near someone's bodyweight? My guess is yes. CrossFit trains us for the real world, making us prepared whatever comes our way.

      So, what do you think about all of this? Is anything making sense, or am I just making noise? Finally, what do you think? What about CrossFit's physical conditioning is different than anything else? Post thoughts, comments and questions below, and stay tuned for tomorrow. Train hard, train smart... and do burpees!

THE SETUP from Pao Sanchez on Vimeo.

3,2,1 GO!

Yesterday's Training:

Rest Day

I must note that I got my behind kicked by my wife the other day... I think the koolaid is starting to tasee better


Thursday, October 13, 2011

One Year!!!

     Holy crap people! The Rambles of a Frosh is one year old today! Yes, just 365 days ago I got the bright idea the I should start a blog. What possessed me, I may never know, but here we are, one year in. Now, I haven't thrown down 365 rambles. I've missed my fair share, even recently. So, with such a milestone it's time for me to stop screwing around and bring the people what they want... ramble on!

     What it being my 1 year now, why don't we talk about that... milestones. In CrossFit, no one jumps onto the scene and becomes a super-stud. Yes, some may be more athletically gifted, driven or what have you. But we all start by learning. And in this particular sport/training program we are doing things we've never done before, or things that we haven't done since MC Hammer was still getting down.

     Yes, we are in a constant state of learning. For some its learning the Oly lift, or gymnastic movements or going from deconditioned to uber-conditioned. How do you approach something so widely varied? Easily... we set goals.

     If you started CrossFit, just did what you had to do, and never focused too much on it, is it a waste of your time? Not at all. What I'm saying is if you did actually consider what you want out of your training, then you would be that much closer to obtaining it. Does that make sense?

     Basically, setting yourself goals gives you something to strive for, something to train for. When we break these milestones it can be that much sweeter. You feel more accomplished, more motivated, and better prepared to tackle your next goal. So, what have you done? What milestones have you broken through since your CrossFit beginnings? How did that make you feel, or how did you react? Post thoughts, stories and questions to comments. Train hard, be better... and do burpees!

Fit City CrossFit Promotional Trailer from Ben on Vimeo.

3,2,1 GO!

Yesterdays Training:

20 minute AMRAP
10 95lb Power Snatches
1 Handstand Walk 25 feet
15 Toes to Bar
Rounds - 6 + 2 Power Snatches
Awesome WOD. Got with some old training partners for this one. I really doubt I could have hit what I did without them... especially trying to stay ahead of Mike! Loved the handstand walks in this, awesome skill to have that is in my wheelhouse


Thursday, October 6, 2011

I'm home!!!

     Sorry for the delayed post folks. Heck, I've already talked to a few of you. Basically I am home finally. I will be off of work until November the 17th (how sweet is that?). Anyway, I'm going to try to do the best about getting Rambles out at a timely fashion. If you check after 9am and there's nothing new... then you'll have to wait till tomorrow. So, enjoy the video and I'm sure I'll see you guys around.

Take That Step! from The Whole Food Project on Vimeo.

3,2,1 GO!

Yesterday's Training:

100 yd sprint
Bear Complex at 115lbs
Time - Didn't have a stop watch, just did some work

Day 1--... Oh that's right... it's OVER!!!