WOD: 11August2011

Back to the Grindstone. I hope everyone enjoyed their mid-week rest day, I also hope that you all took advantage of the great weather. If not, no worries, today we will.

Lunch Class, Youll be looking at what is called a "Chipper". Definition: A series of exercise preformed once. Basically in one end, out the other. Just like a wood chipper. They are meant to be tough and testing. Certainly not a walk in the park.

For time:
40 Calorie Row
40 Pushups with hand release
40 Sumo Deadlift Highpulls
40 Squats
40 KB Swings
40 Steps walking lunges
40 Box Jumps

We will also be throwing a little competition aspect into it. There should be 4 lanes set up (depending on how many rowers the gym lets me snag) Groups of four will go, the others cheering them on and watching how they attack the workout. Start talking amongst yourselves as to who you'd like to "compete" against. I use the word competion lightly, its not about winning or losing, its about pushing youself to be the best YOU can be, and its also about encouraging others to be the best they can be. Don't cheat yourself, go through the full range of motion on the movements, proper depth, full lockout etc. Rock this workout!

Evening Class
Awwww, it's that time again, time to hit the ground running. Literally.

3x 400 meter sprints (Bring Sneakers Linnea) 2 minute rest between runs. We did this on the 19th of July, so pull out your log books and get ready to see some improvement!

Afterwards we will meet up back by the pull-up bars for this "little" smoker.

21-15-9
Squat Cleans (I will make sure everyone grasps the concept. Its been a while since we've done this.)
Tire Flips/Log Flips


Looking forward to seeing everyone. Bring an attitude.

and water.


-Cam

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: 01August2011

Awww, it feels great to be back. It won't for you guys, but I know that we have all been slacking this past week, so we are doing another benchmark workout to get back in the swing of things. This one isnt named after a girl, but its still dirty.

"Filthy 50"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

The only thing scaled is the weights and Double unders. I will discuss that later this evening. See you there, normal time 4:30! Be there!

WOD:27July2011

I want to personally thank everyone who has CONSISTENTLY shown up day in and day out while I have been absent. For your dedication, I reward you with a brutally hard work out. I know...I am too nice!

4 Rounds for time.
10 Jumping Pullups. Strict as possible. Lower SLOWLY and CONTROLLED
20 Burpees
30 Kettle bell swings
40 Situps
50 Squats

Keep up the great work! The highlight of my day is coming home and seeing a picture of the group and seeing all the chatter! So keep ME motivated and post some pics afterwards!

-Cam

WOD: 19July2011

Life is tough. Especially as the work place becomes more fast-paced. We are
expected to physically and mentally be prepared to keep up with the demands
at work as well as at home. It sucks. Stress in small amounts is good. It
keeps us on edge, sharpens our mind and trains us to occasionally perform
well under pressure. But c'mon! I have bills to pay, work to do, dinner to
make, clothes to wash, dog to feed and I have blog to finish. If only there
were a way to make it easier.

There is. Just effin' relax.

Stress in large amounts can be extremely detrimental to your health. Stress
has been linked to obesity, sleeplessness, depression, heart disease,
digestive problems and autoimmune deficiencies. Sometimes people have to
take a minute a prioritize what's on their plate. Eat your meal, then if
you have time, make dessert. That simply means, take on the most important
tasks, then if you have it in you, take care of the smaller tasks. If your
overwhelmed give it the ol' surfer boy attitude and say "whatever, it can
wait until tomorrow, bro."

Too often, I personally find myself stressing about things that aren't
exactly life threatening issues. If I'm late paying my cable bill, will the
world collapse in upon itself? No, at the worst, I will be forced to get up
and go outside. Oh! The humanity!

Another example. Would you rather your kids be 15 minutes late for school,
or would you rather them go to school hungry?
But, hey! At least there on time. Opinions may differ on this, but I don't
think missing 15 minutes of American school amounts to anything more than
what they could learn on Spongebob Squarepants in 5 minutes (did you pay the
cable bill?)
Feed your kids, they learn better with a full stomach
anyway.(http://www.medicalnewstoday.com/articles/85094.php)

With all this being said, there is some stress that cannot be avoided or
disguised with laughter. Divorce, death, injury, illness retirement, and
being fired are huge examples that really do effect our livelihood. For
these, I recommend seeking professional help, talking to family and friends,
or join a group or gym. Vent these frustrations, talk about your feeling.
Don't be ashamed. Everyone has gone through the same thing that you are
going through.

A lot of things in life that we worry about aren't really that serious. We
have to understand the trivial tasks can be pushed aside temporarily, while
bigger priorities are dealt with. As Elbert Hubbard said, "Don't take life
too seriously, you'll never get out alive."

-Cam

WOD:
3x400 Meter Run: Rest 2:00 After each run.
Then:
5 Rounds:
30 Box Jumps
20 KB Swings
10 Burpees

WOD: 13July2011

It's someones BIRTHDAY! Happy Birthday to Melissa Payne, dedicated client and an overall INTENSE person! Haha, We will include the mandatory singing of "Happy Birthday tonight in out warm up!

WOD:
5 Rounds for time:
7 Push Press(HEAVY)
14 Pushups
21 KB swings

Everyone is doing a great job so far, let's keep it up for the next month!


Cam

WOD: 06July2011

Image courtesy of: CrossFit.com

CrossFit Vicenza, this is "Helen". Helen, this is CrossFit Vicenza. Play nice!

"Helen"
3 Rounds for Time
Run 400 Meters
21 KB swings
12 Pullups

This is another one of the benchmark workouts for CrossFit, so be sure to record your times and any "Scaling" that you do.

This video will give you an idea of how to attack "Helen"