"Started by Kelly Starrett and the gang at San Francisco CrossFit, Team Un-Scared is for athletes who trust their CrossFit training and boldly register for events in which they have no experience. Fifteen athletes joined Starrett and Brian MacKenzie of CrossFit Endurance for the challenge on Nov. 28, 2009." CrossFit Journal
Do you trust your CrossFit Training? What events are there in your/our area that we could sign up for that have scared you in the past?
At the shop:
Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups
Post reps for both exercises in all rounds.
At Home:
Max rounds in 20 minutes:
5 Burpees
10 Dips (use two solid object that you can dip between)
15 Situps
Post total rounds and what time frame to comments.
Level 2 - 15 minutes
Level 3 - 10 minutes
Thursday, February 25, 2010
3,2,1 Go!
"I found many applications for CrossFit as strength and conditioning coach of the Italian National Ice Skating Team. I’m very lucky to work with the majority of the best national athletes...
As far as metabolic conditioning and strength are concerned, I noticed a big difference in less than one month of training. Now all the skaters feel much stronger and have much more stamina. They don’t feel fatigue as before. After just a few weeks of hard training, the core stability has changed dramatically, and squatting, overhead squatting and deadlifting have been of great help optimizing this midline stabilization."
-Maurizio Guarrata CrossFit Journal Feb. 22, 2010
At the shop:
For Time-
4 Rounds for Time:
10 Overhead Squats (weight you can handle)
15 Situps
20 Walking Lunges
At Home:
4 Rounds For time-
10 Over Head Squats (w/broom stick) This is just to get you to start thinking about it, no significant weight.
15 Situps
20 Walking Lunges
Videos - Overhead Squatting Safely Overhead Squat Walking Lunges
As far as metabolic conditioning and strength are concerned, I noticed a big difference in less than one month of training. Now all the skaters feel much stronger and have much more stamina. They don’t feel fatigue as before. After just a few weeks of hard training, the core stability has changed dramatically, and squatting, overhead squatting and deadlifting have been of great help optimizing this midline stabilization."
-Maurizio Guarrata CrossFit Journal Feb. 22, 2010
At the shop:
For Time-
4 Rounds for Time:
10 Overhead Squats (weight you can handle)
15 Situps
20 Walking Lunges
At Home:
4 Rounds For time-
10 Over Head Squats (w/broom stick) This is just to get you to start thinking about it, no significant weight.
15 Situps
20 Walking Lunges
Videos - Overhead Squatting Safely Overhead Squat Walking Lunges
Wednesday, February 24, 2010
Push Jerk practice time...
What is CrossFit?
At The Shop:
50 Push Jerk - Practice form and technique
300 single jumps, bonus for double unders.
At Home:
For Time-
Level 1 - 2 rounds, Level 2- 1 round, Level 3 - cut the reps in half and do 1 round.
50 Air Squats
300 single jump ropes
Post what you did and your time to comments.
Videos - Air Squat Double Unders
At The Shop:
50 Push Jerk - Practice form and technique
300 single jumps, bonus for double unders.
At Home:
For Time-
Level 1 - 2 rounds, Level 2- 1 round, Level 3 - cut the reps in half and do 1 round.
50 Air Squats
300 single jump ropes
Post what you did and your time to comments.
Videos - Air Squat Double Unders
Tuesday, February 23, 2010
CrossFit Sectionals Message
A message from Damon at Wasatch CrossFit about the CrossFit Sectionals:
We're currently at 73 men registered and 41 women. We've got 17 mens slots left and 9 womens. If you've got anybody who's on the fence please encourage them to register. We're going to close registration down tomorrow night (Wed) at Midnight so we can get the heat assignments set up. We will be permitting scaling for women.
Thanks,
Damon
Up and Down, Up and Down
"Trainers and civilians needs are more akin to the firefighter, cop and soldier than they are to the elite athlete. The reason being, you don't know what gameday will look like, you don't know when it will occur and you don't know what the stressor will be, you just don't know." - Greg Glassman
At the shop-
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
At home-
For time:
25 Thrusters (Broom W/ a broom stick
12 Pullups or jumping pullups or dumbbell shoulder press
20 Thrusters
10 Pullups or jumping pullups or dumbbell shoulder press
15 Thrusters
7 Pullups or jumping pullups or dumbbell shoulder press
10 Thrusters
5 Pullups or jumping pullups or dumbbell shoulder press
If you do jumping pull-ups don't resist coming down, just fall from the bar.
If you don't have pull-ups options do the shoulder press with 10lbs to 35lb dumbbells or a barbell.
Reduce reps by half again if you haven't been doing anything.
Videos: Thusters Jumping Pull-ups
Post time to comments.
At the shop-
For time:
50 Wall ball shots, 20 pound
25 L Pull-ups
40 Wall ball shots, 20 pound
20 L Pull-ups
30 Wall ball shots, 20 pound
15 L Pull-ups
20 Wall ball shots, 20 pound
10 L Pull-ups
At home-
For time:
25 Thrusters (Broom W/ a broom stick
12 Pullups or jumping pullups or dumbbell shoulder press
20 Thrusters
10 Pullups or jumping pullups or dumbbell shoulder press
15 Thrusters
7 Pullups or jumping pullups or dumbbell shoulder press
10 Thrusters
5 Pullups or jumping pullups or dumbbell shoulder press
If you do jumping pull-ups don't resist coming down, just fall from the bar.
If you don't have pull-ups options do the shoulder press with 10lbs to 35lb dumbbells or a barbell.
Reduce reps by half again if you haven't been doing anything.
Videos: Thusters Jumping Pull-ups
Post time to comments.
Monday, February 22, 2010
The Triplet
"The main downside to increased power and intensity
is discomfort. The greater the intensity, the greater the
discomfort. CrossFit can virtually guarantee you’ll get
fitter than you’ve ever been, but you’ll work harder and
have to manage the pain of intensity. Indeed, much of
fitness is nothing other than the tolerance of discomfort."
-Russell Berger CrossFit Huntsville, CrossFit Journal February 2010
At the shop:
Max rounds and reps in eight minutes of:4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps
Scaled:
4 Pushups
35# Kettlebell swing, 8 reps
12 abmat situps
At Home:
As many rounds as possible in 8 minutes
4 pushups
8 squat jumps (partial squat and then jump, opening the hips and reaching for the sky)
12 situps
Post time to comments.
Saturday, February 20, 2010
It's indoors today atleast in Richfield
Sevier County we need to pick it up! We rank 22 out of 25 counties when it comes to health.
At home challenge:
This one is fun for everyone!
For Time:
Level 1
50 Burpees
Level 2:
25 Burpees
Level 3:
15 Burpees
Post time to comments.
CrossFit Main Site - Demo Video
At home challenge:
This one is fun for everyone!
For Time:
Level 1
50 Burpees
Level 2:
25 Burpees
Level 3:
15 Burpees
Post time to comments.
CrossFit Main Site - Demo Video
Friday, February 19, 2010
Daily free workout challenge
What we did at the shop:
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71
At Home WOD:
As many rounds as possible in 10 minutes: Scale it to 8 or 5 minutes if needed.
11 Walking Lunges
8 Situps
5 Push ups
Post your time to comments.Thursday, February 18, 2010
Tuesday, February 2, 2010
The Push Press...Study and practice.
Exercises and demo video linked from the CrossFit.com main site - Push Press
Notice the bar is resting on the deltoids. If it is not rested on the shoulders the power created from dipping (bending the knees) and then driving will not transfer. If you are holding it in your hands, off your shoulders, power will be lost. Also, remember to drive your head through the bar.
Notice the bar is resting on the deltoids. If it is not rested on the shoulders the power created from dipping (bending the knees) and then driving will not transfer. If you are holding it in your hands, off your shoulders, power will be lost. Also, remember to drive your head through the bar.
Monday, February 1, 2010
Some more resources...
www.fitday.com/ From the website: "Get your free online diet journal and start tracking your foods, exercises, weight loss, and goals."
www.paleoplan.com From the website: "We save you time by planning your meals every day, making it easier to decide what to eat, and with our complimentary shopping lists, you'll have everything you need, right in your kitchen." You can click on our "UnCommon Eating" link to read more about paleo eating.
Nutrition in the key. But it is hard. I know most of us have families, my suggestion would be not to tell them anything and if you have control over the food to start making subtle changes. Sometimes you hear people say that they exercise so they can eat what they want. CrossFit cured me of that. A CrossFit workout is to much work to go and spoil on a basket of tots and fry sauce with a strawberry banana shake on the side. Most the time anyway.
www.paleoplan.com From the website: "We save you time by planning your meals every day, making it easier to decide what to eat, and with our complimentary shopping lists, you'll have everything you need, right in your kitchen." You can click on our "UnCommon Eating" link to read more about paleo eating.
Nutrition in the key. But it is hard. I know most of us have families, my suggestion would be not to tell them anything and if you have control over the food to start making subtle changes. Sometimes you hear people say that they exercise so they can eat what they want. CrossFit cured me of that. A CrossFit workout is to much work to go and spoil on a basket of tots and fry sauce with a strawberry banana shake on the side. Most the time anyway.
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