WOD:12AUGUST2011

Well, the time has come.. I need a Vacation. It saddens me to step away for even two weeks. I feel like a parent who's letting his kids go to school all by themselves. So as I wave goodbye to you all as you hop onto the school bus, you can rest assured, I packed you a lunch...ok I'll stop speaking in analogies....

Basically what I mean, is that while I am gone, you will be WELL taken care of.

How its going to work:

For the Lunchtime Class, Sally will be leading along with Tyson if he returns. They are both Level 1 CrossFit Certified Instructors. They will post the workouts either the night before or the morning of the workout and your Schedule will be a bit different. Monday, Wednesday, and Friday. As you noticed, some people have decided that CrossFit isnt for them, and that's perfectly fine, like I said last class: Its not for everyone. But stick with it and you will see changes and results. Not just on a physcial level, but a mental level. You will form bonds within the community that are stronger than you will ever become. Stay motivated!

For Today: I will be gone, I have an airport run to make, sadly. So Sally will be there today for you. The workout is:

5 Rounds For time:
Run 400 Meters
15 Overhead Squats

If you cant run for medical reasons, wheel out the rower and do that for 500 meters. If youre rowing for meters its a bit different than rowing for calories. Set the damper somewhat low (4) and keep the pulls strong and the returns quick for a high turnover. Basically keep that wheel spinning. Best of luck to you all! See you when I get back!


Evening Class: I should be back in time for the evening class: In the VERY RARE case that I am not the workout is 100 Burpees for time. (Lets Hope I am there)

Today is my last day with Chelsea, so in honor of the occasion, there is an Actualy workout named "Chelsea" Its Every minute on the minute perform 5 Pull Ups, 10 Pushups 15 Squats....for 30 minutes. Well, because of time constraints and the fact that that much squats this early may cause EXTREME discomfort and honestly its a little unsafe, we will only be doing 15 minutes.

"Half-Pint Chelsea"
E.M.O.T.M
5 Jumping Pullups- Work on kipping if you want
10 Pushups
15 Squats
Rest about 10 minutes
then 3 sets of 10 burpees as fast as possible. Rest 2 minutes between each.

Then Handstand Practice.

How's It going to work for you all when I am gone? You will follow the same regimen that the Lunch class has. They will be posted the night before or day off. You guys may be left without a trainer, but the workouts are straightforward and basic, I am relying on you all to form up and meet for this...When I get back, be ready. A new group of people will be rolling in on the first of September! If anyone has any questions, give me a call at 327-301-1346. I am on call 24-7! See you all very soon, Ill be posting pictures!

The Importance of Having Fun

Take a minute and thing about all the things you face on a typical day:

Alarm Clocks
Making breakfast
Dirty Diapers
Paperwork
Office Politics
Facebook Drama
Annoying people
Potty Training
Work
A messy husband or wife
Spilling your coffee
Etc...

Then you turn on your computer to check the news:
"US Credit Downgrade"
"Shooting Spree in Ohio"
You are starting to get the idea right? Its a high stress world that we live in nowadays. And during the 24 hours, well during the 16 hours that we are awake, it seems to be full of bad news and burdens. I know, I know, Its not ALL bad...but it seems that way on paper, Huh? Well the point of this post is to remind you that it is INCREDIBLY important to have fun every once in a while and forget the stress of everyday life.

CrossFit Vicenza should be that escape. Too often, going to the gym becomes just another task that you must get dressed for, a task that requires you to mentally prepare for the visit. Think of CrossFit Vicenza as a playground, and for that hour each day, you are a child. Remember what that felt like...How often do you wish you could be a kid again? No bills, no work, no expectations. You could just PLAY!

Run, Jump, Lift, Swing. For some strange reason, there comes a point in our lives when these movements start being a chore as opposed to a natural instinct. WRONG!

Lets get back to basics.


LUNCH WOD:

5 Rounds:
10 Burpees
10 Push Press
10 Box Jumps

Today we learn the Press Series of Movements: Shoulder Press, Push Press, and Push Jerk. Also the burpee and proper form on the box jumps.

EVENING:

We have a long week ahead of us, thats for sure. Here we go!

60 Seconds of wallballs
60 seconds of rest
60 seconds Power cleans
60 seconds of rest
60 seconds of box jumps
60 seconds of rest
60 seconds of push press
60 seconds of rest
60 seconds of burpees
120 seconds of rest
Then Tabata squats

Score is TOTAL number of reps.


Everyone:
Lets have some fun today!

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