100 words

     Good Day/Morning/Evening/Afternoon to you all, whenever you read this. It now a day shy of December, is everyone excited? I don't know why you need to be excited for that, but I thought I would ask. Well, happy or not, it's time to blog!

Santa... NOOOO!

     Well guys and galls, today I'd like to bring up some of the core words of CrossFit, and that is the "Fitness in 100 word". It is as follows:

• Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat
• Practice and train the major lifts: Deadlift, Clean, Squat, Presses, Clean and Jerk, and Snatch. Similarly, master the basics of gymnastics: Pullups, Dips, Rope Climb, Pushups, Situps, Presses to Handstand, Pirouettes, Flips, Splits, and Holds. Bike Run, Swim, Row, etc, hard and fast.
• Five or six days per week mix these elements in as many combination and patterns as creatively will allow. Routine is the enemy, keep the workouts short and intense.
• Regularly learn and play new sports.

     So there you have it folks, world class fitness all summed up. So how about we break it down a bit. Lets take the first bullet. It's all about eating good foods. There was a previous post (CrossFit Pyramid) that shows that "nutrition" is the base of our fitness pyramid. Without clean eating habits it will be very difficult to become that Fire Breather.

     Ok, so bullet #2. So it says to do all of these different lifts and movements. Wait a sec, I don't see kettlebells! Does that mean I don't have to train them? ...NO! Look at the words "train the major lifts" and "master the basics of gymnastics." These moves are not the end all, be all of fitness. They are the basic movements, and they transfer over to many other movements. This is CrossFit people, we are specializing in NOT specializing. So be good at everything.

     Alright, now onto #3. Pretty much, get a workout in 5-6 days a week, combining a lot of the movements from the bullet above. How creative it is, is up to you. Now you don't have to get too creative and make a insane 30+ minute MetCon. A simple 21-15-9 will destroy you just as well.

     So finally, "learn and play new sport." So I know we're constantly learning and trying new things in CrossFit. Heck, even last nights class got to spend some time working on their one-legged squats. But, how many people out there or participating in things besides CrossFit? Maybe a marathon, or a mud-run. A local Oly competition (there's one coming up)... Chess match... Just think, we're out to improve out fitness every day, so why not try it out doing new things. You'd be surprised how well you'd do.


The LIFT. from Paul Schneider on Vimeo.

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Yesterday's WOD/Strength:

WOD:
21-15-9
Ring Dips
Pullups
Slam Balls #25
Time - 5:48

"Cash Out"
1,000m row #1 - 3:44.8
1,000m row #2 - 3:41.7
1,000m row #3 - 3:37.1

Strength:
Bench Press
1-1-1-1-1-1-1
- 135
- 155
- 175
- 185
- 195 (PR)
- 205 (f)
- 200 (PR)
2 PRs in one day... I'm happy with that