WOD: 05August2011

A big day indeed. Today is the first lunchtime class! A big "WELCOME" to all the newcomers! I am looking forward to working with the new people AND seeing some improvement in the evening class, as we will be repeating a workout from about a month ago!

Lunchtime Class: Bring: Water
A workout log book/Journal/diary etc.
Pen/Pencil

What to expect: The first half of the class will be introductions and cover what exactly CrossFit is and what its all about, what to expect and then we will move into the instruction portion where you will learn the proper form for both the squat and deadlift. This will move fast, so lets get right to business. I want to make the most of our hour together so keep the side conversations to a minumum. After we are comfortable with everyones movements we will then move into the workout. Which is:

Run 400m
then 21-15-9 Reps of:
Squat
Pushup
Deadlift
Finish with 400 meter run

If you see something that you can't do, don't worry. We can scale it down to your skill level. Today will be nice and easy, dont try to get too intense. We want you to become familiar with the movements. Today we will meet at the basketball court in front of the gym.

Evening Class:
You guys ready? Big night! We will be repeating the workout:

5 Rounds:
7 Push Press
14 Pushups
21 KB swings

Then:
Tabata Situps

Bring an attitude. I want faster times across the board! Lets get after it. I wont bring the music this time. Sarah, you got my back?

See you all in a bit!

WOD:20July2011

We need it to get through a rough morning, we need it as an afternoon pick-me-up. Its benefits are amazing and 56 percent of people take in the benefits everyday. Coffee is by far the the most popular beverage in the world, besides water. For those of you drinking it just for the pick-me-up may be surprised to know that coffee is actually a very healthy drink. That doesn't mean go crazy and get a venti, vanilla soy, double shot, decaf, no foam, extra hot, peppermint white chocolate mocha with light whip and extra syrup. Part of dieting is sensibility. Keep is simple, stick with black coffee. Coffee has unfortunately evolved to this sugar laden, fat contaminated caloric monster of a drink. At most, honey or whip cream should be all you put in your cup to really help you enjoy the positives without canceling them out with crappy additives. Its health benefits include lowering the risk of diabetes, parkinson's disease and colon cancer. In fact at least six studies show that people who drink coffee regularly are up to 80 percent less likely to develop Parkinson's.
Where do the benefits come from? Caffeine. New batches of Parkinson's medications now include doses of caffeine related substances due to this research.
Caffeine is also a very useful tool for boosting athletic performance. Caffeine stimulates the brain and nervous system and tells them to do things differently, telling your body to ignore fatigue and recruit extra muscles.
Coffee sounds perfect, but its not for everybody. In some people it can cause nervousness, hand trembling and rapid heart rate. Pregnant woman, heart patients and people at risk for osteoporosis should stay away or limit their coffee intake.
So, drink up and enjoy the healthy benefits of a fresh cup of coffee as well as the morning pick-me-up.

WOD:
Deadlift 5x2
Then:
21-15-9
Deadlift
Jumping Pull-Ups
GHD sithups, Toes to bar, knees to elbows etc...

-Cam

WOD: Friday 08July2011

Learn this pose, perfect deadlift setup. Practice it. Seriously, stand up. Do it. "ANGRY GORILLA!"

Happy Friday to everyone! There is only one good way I can think of to go into the weekend: With Hamstrings "smoked" more than the salmon I buy at Emisfero!

Deadlifts
3 sets of 5 reps (3x5)
The way this will work is we will warm everyone up to a weight they are comfortable to start out with for 5 reps, then add weight accordingly. Ideally, on the last set you should be just about to failure on the last one, and chances are, you will lose form on the last rep or two. This weight that you finish with will be your 5 rep max. Write it down!

After this we will all rest up for about 5 to 10 minutes, and "jump" into the next workout, which ironically enough has "box jumps".

I will dub this workout "tendine del ginocchio affumicato" Translated: Smoked Hamstrings

4 Rounds
100m SPRINT (That means all out effort, you can rest when you get to the tire.)
25 Box/Tire Jumps

Looking forward to seeing you all out there this evening. I could not be more pleased with everyones enthusiasm and energy! Keep it up. You are all part of a communtiy here on Vicenza, lets all work together to change the way people think about fitness!

Workout: 20 June 2011

Run 400m
21-15-9
Squat
Pushups
Deadlift
Run 400m

Great work guys!