5 rounds for time
400 meter run
Overhead squat 95 lbs x 15
New members: remember that ALL of the workouts are scaleable and as we discussed you will do the “Overhead Squats” with PVC or with hands placed high on the wall and you will be doing 4 rounds.
Watch a few of Coach Brett’s 95# overhead squats from the second round here.
I just want to let you know how proud I am off all of the members of CrossFit IoTA. Showing up is tha hardest part of what you do. We saw some amazing work being done today of people pushing themselves to finish and getting thru the WOD. Keep up the great work!!
I also wanted to share with all of you an article from the CrossFit Journal entitled “Consistency before Intensity”. In this article Scott Semple shares some great thoughts about training.
“I lost more than half a season to unrealistic expectations and a childish “more is better” approach to climbing and CrossFit. Now that I’ve committed to the process rather than the result and can be consistent in my workouts, my training is more effective and even more enjoyable. My gains are slower in the short term, but over a longer timeline they are far greater due to my ability to be constant.” I would encourage you all to stay committed to the process. Know that there is no magic pill, but that the hard work and perseverance will pay off. Remimber….
For those who took a rest day Wednesday (and as you know rest days are why you get better), we will have you do Wednesday’s workout. For those who did the workout today, we will have you do an endurance workout. Our first bench mark will be Friday!!
For our beginners: Run: 2 miles C2: 2k row
Cover distance as quickly possible.
Experienced CrossFitters: Run: 2x12min, Rest 2 min Between intervals C2: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.
Update: The pull-up bars are almost in and our boxes are also almost complete. By Monday of next week everything we’ve been working on will be available for us to learn and work with. It’s been a great week and I look forward to working with all of you that will be joining us next week!
“There’s no such thing as natural touch. Touch is something you create by hitting millions of golf balls.” – Lee Trevino
10,9,8 -> 2,1
of Kettle Bell Swings (m-55#/w-35#)
and Wall Ball Shots (m-20#/w-14#)
w/200m run after each odd round
Rx + Challenge: 70# Kettle Bell Swings and 400m Run after each odd round
“Now remember when things look bad and it looks like your not gonna make it, then you gotta get mean. I mean plumb mad-dog mean. Cause if you lose your head and give up then you neither live nor win. Thats just the way it is.” – Outlaw Josey Wales
Our first day was awesome!! We had lots of new people from Smithfield PD, an OBGYN and a great group of soccer mom’s, not to mention a few great friends who come by and hit our first wod. We also had our first official gym record set today as well. Coach Brett did a one rep max overhead squat at 195#, which is 20#’s over his last PR! Way to go Brett!!
What is Fitness? That all depends on who you ask… Ask a triathlete and they’ll tell you fitness is all about VO2 max (ie how efficiently you use oxygen.) Many well-respected training organizations don’t even attempt a definition of “fitness”. CrossFit has developed 3 models that are used to guide and evaluate fitness. The 3 models are; 10 general physical skills, the Hopper, and 3 metabolic pathways.
10 General Physical Skills are; cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy. Someone who claims to be fit would need to be competent in each of the areas above. While we all have weaknesses our goal should be to have some level of competency in each of the areas listed above.
The Hopper; fill a hopper with several different physical challenges. Examples, run a 10k, max deadlift, carry or drag a heavy weight a long distance, dig a hole, build a sandbag wall, the more varied the task the better. Pick 3 tasks out randomly. How does your fitness regime prepare you for those tasks? Real life isn’t 3 sets of 10 or 30 min ao the treadmill at 5.6 mph and a 4% incline.
3 Metabolic Pathways– there are 3 metabolic pathways that provide energy for all activity. Finding your one or two rep max in any lift, is the phosphagen pathway. This pathway only lasts for a few seconds and services very high-powered activities. The second pathway is the glycolytic pathway. The activities that fall into this range are those that last from several seconds to a few minutes, examples; running a 400m or performing a set of heavy thrusters. The third is the oxidative pathway these activities last more than several minutes. For example running a mile or more, biking, swimming, or rowing longer distances. Overworking one pathway will lead to a deficiency in another. Work to increase your capacity over all three pathways.
A little CrossFit school of thought…
A common phrase you’ll read or hear talked about in CrossFit circles is “preparing for the unknown and the unknowable”. Another is “Our specialty is not to specialize, in combat, survival, and life in general punishes the specialist”.
I believe all these to be true, what we Crossfitters sometimes fail to mention though are the long-term benefits of CrossFit. When I’m 7o and I trip and fall over one of my grand kids toys in the driveway, I’m going to hop back up just like I was doing a burpee at the gym!
Each night we will post the wod’s (workout’s of the day) for the following day. Don’t look at the wod and think “I don’t want to do that” or”I’ll never be able to do that”. Come in, be positive, and give it your best effort. Remember that all workouts are scalable to your ability and I think you’ll surprise yourself.
Remember, “To be truly awesome, you have to go above and beyond the efforts of those around you, look for alternative solutions, and refuse to back down from the truth. But it all starts with showing up.” – Chris Guillebreau
Or if you are type that would rather just not know what we are doing tomorrow, then don’t look, but we are posting the wod every night so that you can know what to expect the next day. What to wear if you like specific shoes or clothing for certain activities or you will know what to look back at in your log book if we are doing a wod (such as a bench mark) that we have done previously.
So for all of you that will be coming for the first time, here it is, our “Rookie” WOD.
400m run (sub 500m row if you can’t run or the weather is bad)
30 sit ups
10 pull-ups (since our pull up bars won’t be here until Thursday, men will do 45# push press and women will do 15#)
For the experienced CrossFitters, we will have another wod today for you!
21-15-9 reps for time
Walking Lunge w/plate overhead (m-45#/w-25#)
Push-ups w/your feet elevated on a box
Med Ball Sit Ups (m-20#/w-14#)
w/ 500m row finisher
So to clarify, 21 reps of all three movements, 15 of each, 9 of each, then a 500m row to finish.
Brett and I hit our first workout today at the box (well technically we where across the street at his shop, but we were close). This WILL BE our anniversary WOD a year from now… an don’t worry, we’ll have you ready!!
3 rounds for time
15 – Wall Balls (m-20#/10′ target w-14#-9′ target)
12 – Lateral Jump Burpees
9 – Hang Clean (m-115# w-75#)
6 – Push Press (m-115# w-75#)
3 – Sumo Deadlift High Pull (m-115# w-75#)
“The true measure of a man is not how he behaves in moments of comfort and convenience but how he stands at times of challenges.”
Wow, I can’t believe that I’m only 60 hours out from holding our frist class. I received my CrossFit affiliation acceptance letter today and am thrilled to have completed the necessary steps to be a part of such a great community.
I picked up the wall graphics which will be installed tomorrow, the 20# med balls arrived and the 6’x10′ American Flag (ya….6 foot by 10 foot….PROUD to be an AMERICAN!!) also arrived today! Here are a few pictures of how the space is shaping up. Tomorrow is the big day for floor installation and final touches so we will be ready to roll on Monday!!