WOD: 09AUG2011

Too often, we give up before we even try. Too often we seem to set our goals to the sky and become discouraged my the seemingly unobtainable task that we have put before us. But how do you know your goal is impossible if you dont try it?




Records are broken every years, history changes every day and new technology floods the market, not because its just "the way things work", but because people try. They set out with the best of intentions and the highest of hopes, unsure if they will succeed or fail. It is that unknown that keeps them going. You can bet, if they fail, they will continue to try. If they succeed, they will do everything to stay on top.




Try something today, you may surprise yourself.


11:45:

As Many Rounds As Possible(AMRAP) in 20 Minutes of:
Suicide Spint on Basketball Court
5 Cleans
7 Thrusters
9 Situps

I am expected a couple new faces, lets give them a warm welcome!


4:30:
Play day. Ultimate Frisbee, Skill development (Handstands, Forward rolls, Pullups, etc) We will work though, You can count on that. This is not laziness on my part. This is just a friendly reminder that you need to have FUN when training. Also, its Angelo's last week with us, so its "Athlete's Choice"

A little motivation for you all!

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: 15July2011

Top: Before Picture Bottom: 6 weeks later. Courtesy of Orange Coast CrossFit. Read the whole story at http://orangecoastcrossfit.com/crossfit-for-women/

Sit down, we need to have a little chat. See, when you step up, take fitness seriously and dedicate yourself, your body, well, it...ummm goes through changes. Sure they may seem new and weird, but its just part of becoming an healthy adult.

You are hitting a new type of puberty, for brevity's sake, I will call it "New-berty"

What does that mean? Well, Think back to your old daily workout routine. Think how it made you feel. Now, think of how you felt the day after "Fran" or "Cameron's Jacked G-Ma". You are sore in places you didnt even know had muscles Not even that, you are probably going to bed earlier, eating more, and if you are in the later stages of "New-berty" you are probably doing normal household chores "for time".

This is a verbatim conversation I had with myself while baking a meal:

"Mmmm, combine all ingredients and bake at 350 Degrees for 25 minutes....F*ck that, If I jack the tempurature up to 450 degrees, I can finish it in 15 minutes! 3-2-1...GO!"

While you are going through "New-berty" it is VERY important to "Listen" to your body. You are eating more for a reason, so make sure its high quality, paleo-esque foods. (Lean meats, fruits, veggies, nuts and seeds.)

You are sleeping more because you are working more. We should all be getting 8-9 hours of sleep in a cool, blacked out room. So pull down those massive "panic room" Italian shutters and put the cell phone/computer/TV away!

If the body be feeble, the mind will not be strong. ~Thomas Jefferson

WOD:
Strength
3 sets of 5 reps: Shoulder press

Rest~10 Minutes

100 Pushups
100 Situps

Go to failure on each exercise: if you make it to 25 on the pushups and fail, switch to situps until failure, back and forth until you finish all reps. Focus on PERFECT form!

WOD for Tuesday 05July2011

First off, I want to say Happy 4th of July! It may be a day late, but the meaning is still there. Lets take a moment to be thankful for the freedoms we have as Americans.....



Ok, Let's get down to business. I know a lot of you may have indulged this past weekend. Am I mad? Hell no! Why? Because, I did the exact same thing. I celebrated American Pride by eating an ass-load of food, a lot of it being of the "junk" variety. I am paying for it today...and so will you.

Face it, we live in a fast paced world and we demand fast results. What if I told you that in as little as 4 minutes a day you could get a six pack, complete your masters degree and raise your kids? Surprised? Yea, me too because thats all false.

But in as little as four minutes a day you can improve your fitness, making it easier to acheive that six-pack, clear your head so you can hit the books and give you more energy to chase after the kids. Sounds interesting, eh?

The Tabata Protocol is an intense (we LOVE intense) workout regimen that can be done with just about any exercise. Tabata is the last name of the researcher that developed this interesting method for training that increases anaerobic and aerobic pathways at the same time. It basically means that you can increase strength, power and speed at the same time you are increasing you VO2 Max. How does it work?

You work for 20 seconds and rest for 10. COntinue this until four minutes has passed. Sounds simple? Well, tonight we will find out for sure.

Tabata Intervals:

Burpees
Squats
Situps
Pushups

Your "score" for each exercise is the total number of reps.

This will be a total of 16 minutes of work, as we will do each exercise for four minutes with no breaks in between exercise. Example: On the last set of burpees, we will rest until clock hits 00:04:00 then start the Squats. I ask that everyone brings a piece of scratch paper and a pencil. We will record reps.

30June2011 W.O.D

Mmmm...its that time again! Today, I'll give the legs a break. The workout is

As Many Rounds as Possible in 12 Minutes:
5 Clean and jerk
10 GHD Situps/Situps/toes to bar/knees to elbow...

Dont worry, I will explain it all this evening!

Its not over yet: Theres more tonight! That's right, a TWO PART workout!

Death By 10 Meters!
Every minute on the minute, you sprint 10 meters, when a minute passes you add 10 meters, and you continue to run back and forth until you can no longer run the 10 meters in the allowed minute. Looking forward to seeing everyone there!