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: 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 14July2011

Today, Forrest Gump would be proud. (I know its an old reference, but there hasnet been a decent movie about running since "Forrest Gump")

In best Forrest Gump voice: "Today, I just feel like running."

WOD:
Run 1 minute, rest 1 minute, run 1 minute, rest 50 seconds, run 1 minute, rest 40 seconds, run 1 minute, rest 30 seconds, run 1 minute, rest 20 seconds, run 1 minute rest 10 seconds, Run 1 minute, rest 20 seconds, run 1 minute, rest 30 seconds, run 1 minute, rest 40 seconds, run 1 minute, rest 50 seconds run 1 minute and thats it.

It will be tough, but its necessary. This week we have had some strength (yesterday), explosiveness (Fran) and this workout will test another dimension. Endurance. Lets get after it. We will meet up in the same spot for a light warmup and then we will be moving to the track. The runs should be tough (about 75-90 percent effort.) I would like to see everyone run for the entire minute, on ALL the minutes, and if that means by the 8th or 9th minute you end up doing the shuffle, so be it.

See you there!

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"

Workout: 20 June 2011

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

Great work guys!