Choose your player

     Back again already? Good on you! We have some good rambles, and plenty of burpees to go around. I guess I'm just in the giving mood this morning. I guess I better keep this up and give some good rambles. Let's see what I can muster.


Actually, I said muster... not mustard

     Alrighty then, we have a bit of a filler question for today that I am requiring (pleading for) comments. We work with many thing in the boxes, garages and parks (aside from Edwardsville). CrossFit WODs are littered with bumper plates, boxes, kettlebells, medecine balls and an entire menagerie of wonderful torure tools. So what is your favorite strengthening equipment, and which one makes you sandbag run for the hills?

     I think you can tell from the picture above... my most feared box equipment in the rower. You can die rowing a 5k, or die rowing a 500m... either way, don't plan on using your legs for the rest of the day. However, I said I fear it, but I do respect it. If you want to enhance endurance, sprinting, or pain tolerance... the rower is your machine. Ok, so what makes me jump for jow to see?


Watch it! This crew will go double dutch on your ass

     I must express my love for the jump rope. Any WOD that I see the good ol' DU in (that's double unders) makes me jump for joy... no pun intended. Such a great trainer in coordination, speed and accuracy. It takes minutes to learn and months to master. Such a wonderful tool (hey... my nickname).

     Anyway, the med ball is in your court now? Whats you most fav and most hated pieces of equipment in the gym? It goes without saying, burpees don't count. Post answers, questions, comments and thoughts down below. Just remember: haters gonna hate, winners gonna win... and do burpees!



Iron Curtain 2011 Highlights from Leonid S. on Vimeo.

3,2,1 GO!
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Yesterday's Training:

"Wood"
5 rounds:
400m run
10 Burpee Box Jumps 24"
10 Sumo Deadlift High Pull 95lbs
10 Thrusters 95lbs
1 minute rest
Time - 27:50
All I can say is ouch! Burpees and SDHP were unbroken. thrusters were unbroken for rounds 1,2 and 5... run was slow. This was a hell of a hero WOD, surrounded by some beastly guys attacking this as well.

December Burpee Challenge
13/31 Completed, 91 Burpees Total
Triple digits are right around the corner!

*3511*

Just think...

     Hey guys and gals. I'm not going to start off with saying a whole lot... I just want you to watch this video:


The People / The Cause / The Battle: AC^2 2011 Part 1 from Full Squared Productions on Vimeo.

     Now I want you to think. Think about people much worse of than yourself. This could be someone you know, or someone you never met. Just think, that what we do in CrossFit, and the pain we inflict on ourselves, is nothing compared to other peoples suffering. It's the holiday, the time we think of others. So the next time you physically and mentally beaten down, you can finish... you will finish... do burpees!

3,2,1 GO!
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December Burpee Challenge
12/31 Completed, 78 Burpees Total

*3511*

Technique

     Good morning again everyone. Are you sleeping well? Have you been training? Yes?... No? That's ok, it happens once in a while during the christmas season (I'm one to talk). 2012 is coming, so I hope you have your goals ready to get after. Today we have some good stuff to think about.

     If you have some good goals, one of the main things we must think about is proper technique. This could be your limiting factor on what you're chasing. Here, watch the videos below and we'll pick this back up:

NOT GOOD:

Tall Chris Deadlifting over 500lbs from Diablo CrossFit on Vimeo.

GOOD:



     I think we can see quite the difference between the two videos. I will say that that the first is a CrossFitter pulling probably a 1 RM attempt; the second is Jay Nera, a legit Canadian Powerlifter. However, it's all about keeping our technique clean. Not only will this let us continue to hit PRs, but it will keep us safe and inrujy free. It's like the old saying, "just because you can doesn't mean you should." So, just because you can deadlift 500 pounds with a super rounded back and basically a stiffed legged deadlift... doesn't mean you should.

     This pertains for more to just the deadlift. It's everything that we work on. Gymnastic movements, Olympic lifts, kettlebell throws... it's all about staying safe. Sometimes we have to drop weights, scale the movements, and make sure we keep our technique clean. Even though you're not working the a 1 RM attempt, you'll be able to come back and PR.

     Does this make sense to everyone?  I just want you to think about our technique. I'd rather you Snatch the bar with absolute perfection, instead of thowing up a bodyweight Snatch with technique that would make a baby cry. Post thoughts, questions and comments below. Think about movement, do things the right way... and do burpees!


Fran from CrossFit Costa Mesa on Vimeo.

3,2,1 GO!
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Yesterday's Training:

Rest Day

December Burpee Challenge:
11/31 Completed, 66 Burpees Total

*3511*

chasing goals

     Hey peeps. Sorry I've been on a ramble-less bender. Just been getting burpees in and the whole X-mas craziness. We're just going to try to pick up right where we left off. Righto, so let's get to it.

     So I've tried to motivate you and have you throw out some goals. What could possibly be next? Now it's time to make a plan and achieve our goals. How do we accomplish something like this? First, you can contact your nearest CrossFit coach and I'm sure anyone will be more than happy to to help (me included). If not, let's break down your goals.

      If you're looking for getting stronger, then we need to put you on a strength bias (easier said than done). You need to be hitting the big 3 Powerlifting movements (Squat, Deadlift and Bench Press) at least 3 times a week. To be not too complicated Squat 3 sets of 5 on Monday, Bench Press and Deadlift Wednesday for another 3 x 5, and hit the Squat again Friday with 3 x 5 again (but this time add 5-10 pounds). Every week add 5-10 pounds to each of your lifts. This is your basic get strong program (Linear Progression). Follow something like this untill you are no longer making progress, then you can get crazy.

     Ok, now lets say your after the gymnastic goals. That simply means you have to practice, once again about 3 days a week. But what are you trying to do? Handstand Pushups or Handstand Walks? Pullups or Muscle Ups? Pistols? With these its best to find out what your limiting factor is. Is it shoulder strength or core strength? Is it coming out of the bottom of a handstand pushup, or the transition of a muscle up? Find out what your goat is and fous on these issues. 20 minutes about 3 times a week, as long as you make progress then get at it.

     Of course there's more goals out ther like weight loss, running/rowing, oly lifting and a whole bunch more. I don't have a cookie cutter answer for everyone. If you are looking for something specific post questions and your email below, and we'll make something work for you. Post thoughts, questions and comments below. Enjoy the weather, enjoy the WOD... and do burpees!



Mount Crossfit - Mount (Drury) Grace from SOMEWHERE - CREATIVE on Vimeo.

3,2,1 GO!
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Yesterday's Training:

3 man teams (with the CrossFit Edwardsville crew)

Station 1 (4 min AMRAP)
1 partner Deadlift hold (135/95)
1 partner Burpees
1 partner Jump Rope (DU 2=1/SU 4=1)

1 mintue rest

Station 2 (4 min AMRAP)
1 partner Pushup hold
1 partner Situps
1 partner Ground-to-Overhead (55/35)
1 minute rest

Station 3 (4 min AMRAP)
1 partner Overhead Plate hold (45/25)
1 partner Mountain Climber (4=1)
1 partner Plate Squats (45/25)

Cool WOD. Basically you switch whenever you need or want to and accumulate reps on everything except the hold. Props to Matt, Todd and Ginger who whooped up on us. And another shout to Chris (his first CFe WOD) and Brittany who suffered with me.

December Burpee Challenge
10/31 Completed, 55 Burpees Total

*3511*

Goals

     Hey again people. Sorry, an emergency occured yesterday morning. Sorry to say, emergency trumps rambles... it'd be pretty messed up if it were the other way around. Anyway, sit down, enjoy a burpee or two and lets begin.

     Yesterday's post... the post from two days ago was a foreboding ramble about the questions we must ask ourselves about our training. It's aim was to get you motivated to want to go out and get it! To go out to find a barbell and *&% it up!!! If I didn't do this... my bad, we'll just have to try again.

     Well, today is all about throwing some goals out there. Whether its to increase your deadlift, lose weight, or decapitate a rhinoceros. Just like around this time last year, we're about to throw down some goals! Here's what crazy ol' man Frosh as been cooking up:

- Back Squat 3 big wheels (315lbs)

- 3x bodyweight Deadlift (495 lbs)

- Press and Snatch Bodyweight (165 lbs)

- lose body fat while maintaining weight (I got some post-deployment pudge)

- Enter more competitions (CF, Powerlifting, Weightlifting, races, etc.)

- Coach my ass off!!!

     Ok, so (just like last year), I have a lot of heavy lifting goals. Strength is still my weakness, and I really need to hammer that in. Which means I'm really going to have to spend a lot of time in the 3 to 1 rep range on some large weight (large to me anyway). But that's my goal. So a lot of my training may look similar to my time on deployment. Honestly, it's what I need.

     What about everyone else? I saw yours Greg, now I need to hear a few more. Let's push each other, let's motivate the clan, and let's set some PRs like there's no tomorrow (2012 is coming... it may be true). So post goals, thoughts, questions and comments below. Get motivated, train smart... and do burpees!

CROSSFIT TRACY from J. Vera on Vimeo.

3,2,1 GO!
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December Burpee Challenge
4/31 Completed , 10 Burpees Total

*3511*

Are you?

     Party people in the house, say "Yah!"... oh, wait, I'm at work. Luckily while I make the bacon I can also come up some some rambles. I bet you must all be proud... this is your tax dollars hard at work (your welcome).

     Ok, 2 burpees today, that;s not too bad. Again, this is the start of the Decemeber Burpee Challenge. Don't want anyone to miss out (that's be a shame). Moving on, the year is coming to an end. Soon it will be Hanukkah, then Christmas, Boxing Day, Kwanzaa and New Years! What has the past year looked like to you, and your training? And what does next year look like?

     Have you hit milestones and PRs? Have you thrown down in competitions or local races? Have you brought the word of CrossFit to the masses, or changed someones life with a burpee? What have you contributed to fitness, and what has your fitness given to you?

     Are you ready for another year of hard training? Do you already have goals in mind? Do you know how to accomplish these tasks, or are you working with someone?

          Are you practicing positive self talk? Are you beating away negative thoughts? Does your attitude reflect your training? Do your friends and family see you differently?

     Are you ready to be the best form of you that you can be? Can you be better every day? Can you get the most out of each WOD and each training session?

     Are you ready to sacrifice time? Time to eat right? Time to train? Time to put your body and mind through extreme discomfort? Are you ready to fail?... are you ready to succeed? Are you?

     These are important questions that we can ask ourselves. It doesn't mean we have to answer them right away, but we do need to think. Answer them in your training, be un-scared, be your own champion. Get ready for another great year of training. Get your mind right, answer the question... and do burpees!



Boxing with Miles Rico from Warrier Boy Films on Vimeo.

3,2,1 GO!
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Yesterday's Training:

Rest
Legs and pretty much whole body was screaming from that X-mas Day WOD the other day. I plan on something simple today to keep the body moving, and with any luck... an ice bath tonight.


December Burpee Challenge
2/31 Completed, 3 Burpees Total

*3511*

Little CrossFitters

     Here we are again. Not only are we at the start of another ramble, but we are at the start of another Burpee Challenge! I know that is how all of you wanted to spend the end of 2011... racking up burpees. Well, try to contain your excitement and let's get to it.

     I guess today I'm speaking to different demographic. By that I'm mean I'm talking to those with little kiddos. I had the realization last night while doing a workout in the garage about how kids are interested in CrossFit, or at least working out in general. Ethan is always asking me if I'm going to do weights. Luckily for me he counts reps for me. Unfortunately for me... sometimes they're not right.

     Anyway, I believe kids seeing their parents so involved in fitness makes them want to be involved in it too. It's kinda like if you swear around your kid, they might too... but the former is a lot better.

     As you may no, CrossFit does have kids programs. From the very little, to the high school age. For the little guys and girls it's important that working out is fun, and not a beat down session (which would be fun for peeps like us). It's kind of like tricking them into working out, or make workouts a treat for them. That's what is going to keep kids wanting to CrossFit and do their workouts.

     What do you folks think? Anyone ever taken their little ones to a CrossFit kids class? What do you think they got out of that? Post any stories, thoughts, comments and questions below. And be a role model, keep training hard... and do burpees!




3,2,1 GO!
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Yesterday's Training:

12 Day's of Christmas WOD (done exactly like you sing the song)
1 Wall Walk
2 Handstand Pushups
3 Broad Jumps
4 Forward Rolls
5 Burpees
6 Plyo Lunges
7 Lateral Hops
8 Squat Jumps
9 Wall Balls
10 Bent Over Barbell Rows 95lbs
11 Push Press 95lbs
12 Squat Cleans 95lbs
Time - 26:40
That was rough. The rounds of 10, 11 and 12 just got slower and slower... fun fun


December Burpee Challenge:
1/31 completed, 1 Burpee Total
Like I said folks, today marks the start of a 1 month burpee challenge. If any of you gave my deployment burpee challenge a try... or at least the days that I tested, you'll know that this is going to be a whole lot easier. So no more excuses, let's finish this year right!

*3511*