WOD: 11July2011

Reminder: This week we will work out Monday-Friday. Who's excited?

Today we will be doing handstands. Intimidated yet? It's common, but thats fine. Gymnastics can be frustrating, humbling, challenging and all of the above. With CrossFit it is important that we all remember that stepping outside of our comfot zones should become the normal thing to do. Become comfortable with the uncomfortable.

Gymnastics is a crucial skill that helps with just about all of the 10 Physical skills:


1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. agility
8. balance
9. coordination
10. accuracy

As time goes on, the workouts may seem to become more and more "uncomfortable" but remember, fitness isn't easy. Its called WORKing out for a reason.

WOD:
10 minutes of skill building: HANDSTAND
then:
5 Rounds for time:
20 Backsquats
20 Meter handstand walk

*Today I will begin collected money for T-shirts! The cost is 27 bucks. (I am not making any profit! They are printed on HIGH QUALITY American Apparel T-Shirts.) I figure if you are going to put your brand on something, you might as well make it as high of quality as you can!

-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!

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"

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!

WOD: Wednesday 29June2011:

This will be every ones first real "BenchMark" Workout. What does that mean? Well, It means, first and foremost, WRITE IT DOWN. I cannot stress it enough. The times, weights, distances etc are all tangible results and you WILL see times improve and weight increase. Period. Today, you meet "Nancy" and she is a witch:

5 Rounds
400 Meter Run
95lb Overhead Squat x15 reps

Our warmup will be a little bit shorter this time because this is a longer workout, with plenty of running throughout. Much of the warm up will focus on opening up the shoulders and hips. Looking forward to seeing you all there!

Workout: 20 June 2011

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

Great work guys!