(Joe meets Karen.) Many of CrossFit's benchmark workouts are named after women. This is basically for the same reason that hurricanes are named after women. They constantly leave you dazed and confused, yet simultaneously wanting more. The ladies are each different and special. And nasty. Come in and meet the girls! Today's WOD Karen 150 Wallball shots for time post weight of ball, height of target, and time to comments.
Certain informational pyramids in this country could use some serious work. Yes, I am talking about the government's famous Food Guide Pyramid, but that is another story. This pyramid; however, is a little more appropriate as a teaching tool. This pyramid represents a theoretical hierarchy to total athletic development. Interestingly nutrition is the cornerstone. This makes sense, because what we eat fuels what we do. Without attention to proper nutrition no athlete can ever achieve their full potential. Without a solid base in the nutrition level each other category will… read more →
CrossFit recognizes 10 general physical skills that make up the foundation of complete athletic development. These are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy. An athlete is only as strong as his or her competency in each of these skill sets. This is why it is a little ridiculous that our society views endurance athletes as the "fittest on earth." If you haven't picked up a copy of Outside Magazine lately you may not know exactly what I am talking about, let me explicate. Endurance athletes are… read more →
Ah, the thruster. Such a great name for such an explosive lift. A thruster is a explosive front squat to overhead press. In terms of pure physics the thruster moves the bar farther and quicker than almost any other motion and is thus a great tool for upping intensity. Just wait till you meet Fran. Today's WOD: For Time: 10 135lb thrusters50 double unders8 135lb thrusters40 double unders6 135lb thrusters30 double unders4 135lb thrusters20 double unders2 135 lb thrusters10 double unders Post times to comments.
The overhead squat can be one of the most challenging motions to learn, but the benefit is well worth the effort. Not only do the skills readily transfer over to the snatch, but the balance and coordination required to perform a full squat with a load locked out overhead strains nearly the entire neuromuscular system. The reason this lift is so challenging is that it requires both a large amount of strength and flexibility. The load must be moved in a perfectly balanced manner or the lifter will fail and… read more →
(My little brother visiting the Goodland) Tomorrow CrossFit Goodland is opening its doors to everyone. Please come by and fill up my classes or take an intro session. This first week the gym will be open to anyone and everyone to try out CrossFit for FREE! The class schedule is posted and now public as well. On Saturday, November 14 at 3:00 PM CrossFit Goodland will be hosting a Grand Opening Celebration. This entails a WOD, some barbecue, maybe some infamous crunk bat (I'll have to coordinate with CFV on… read more →
(yet another stolen CPC photo.getting ready to get intense with a little jog.) Lets start with some physics. Work is equal to force times distance. Power output is equal to work per unit time. Power output or "intensity" is also directly correlated to fitness. Increased fitness is really an increased work capacity across broad time and modal domains. Basically the more stuff you can move and the faster you can do it, the fitter you are. Intensity is therefore the key to maximizing fitness. Intensity means treating each workout like… read more →
(Getting functional over at CPC) A functional motion is a motion that is safe, natural, and involves a wave of contraction from core to extremity. Functional motions also are movements that move large loads long distances quickly. Examples of functional motions include the squat, deadlift, shoulder press, running, rowing, burpees, etc… These movements are separated into 3 categories: monostructural (metcon), gymnastics (moving the body), and weightlifting (moving an external object). The reason functional motions are superior to isolated single joint lifts (barbell curls) is again that the body responds to… read more →
(Today's WOD is named for this 14 year old girl, Kallista Pappas, who performed this incredible feat in the CrossFit Games.) The simple definition of CrossFit is constantly varied functional motions performed at a high intensity. This definition has 3 components and for the next 3 days I will explicate each part of this definition. "Constantly Varied" This component of CrossFit is an amazing innovation for several reasons. Physiology: The body is a complex machine that responds to the stresses to which it is exposed. In traditional training athletes often… read more →
CrossFit Goodland will be open to the public as of Monday, November 2. Thats less than a week away! If you would like an intro session please contact me at email@example.com to schedule. I will be putting all the finishing touches on the gym this week. It is an amazing feeling to see everything coming together. Get ready for great things. Today's WOD For time 40-30-20-10 rep rounds of 2 pood kettle bell swingsdouble-undersGHD Sit-ups post time to comments.