1. I get a lot of what exactly is CrossFit questions. So here is a short blurb that I found on the website. Best description I’ve found… CrossFit, put simply, is an exercise routine/lifestyle that is guaranteed to take you beyond your previous notions of what being “fit” could be… and, have an absolute blast in the process. In a nutshell, CrossFit is based on three things: Intensity. As much as we might want to avoid it, it’s intensity that makes all gains possible. Don’t worry, though; it’s completely a relative term – what intensity will look like for you is different than what it’ll look like for an elite CrossFitter. We start everyone at an appropriate level for where they’re at, and then you progress from there. Variance. One of the fun things about CrossFit is that it’s constantly changing. You’ll never do the same workout twice in a row, so you can kiss ‘monotony’ good-bye. We switch things up to keep your body guessing, and keep you adapting. Functionality. With CrossFit, everything you do is meant to simulate the kinds of movements that life requires. After all, what’s the point of lying on a padded bench and curling your ankle towards your butt? When’s the last time you had to do that at work? Instead, we do exercises that are primal: squat, lift, throw, pull, push. Back to basics… and effective as heck. Click here to download A Beginner’s Guide to CrossFit.
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    I get a lot of what exactly is CrossFit questions. So here is a short blurb that I found on the website. Best description I’ve found…

    CrossFit, put simply, is an exercise routine/lifestyle that is guaranteed to take you beyond your previous notions of what being “fit” could be… and, have an absolute blast in the process.

    In a nutshell, CrossFit is based on three things:

    • Intensity. As much as we might want to avoid it, it’s intensity that makes all gains possible. Don’t worry, though; it’s completely a relative term – what intensity will look like for you is different than what it’ll look like for an elite CrossFitter. We start everyone at an appropriate level for where they’re at, and then you progress from there.
    • Variance. One of the fun things about CrossFit is that it’s constantly changing. You’ll never do the same workout twice in a row, so you can kiss ‘monotony’ good-bye. We switch things up to keep your body guessing, and keep you adapting.
    • Functionality. With CrossFit, everything you do is meant to simulate the kinds of movements that life requires. After all, what’s the point of lying on a padded bench and curling your ankle towards your butt? When’s the last time you had to do that at work? Instead, we do exercises that are primal: squat, lift, throw, pull, push. Back to basics… and effective as heck.

    Click here to download A Beginner’s Guide to CrossFit.

  2. So I am a bit off course with a knee injury. I seemed to have sprained my ACL or MCL in the knee. It’s kept me away from most movement for about 4-5 days. I did get back moving some this weekend though. I started some exercise videos from my wife large library. I assume most wives have a huge collection of videos that go  mostly unused. I however did these videos with  my wife. So here is my review of the activity involved with these marketing gimmicks. Some were good… My favorite one was the Weight Loss Yoga. It seems to focus on some of the tougher yoga poses and mixes in some nice ab work. The other video I enjoyed was the Boot Camp video with Bob from “Biggest Loser” It has quite a good mixed of circuit and interval cardio. Nice change of pace. Missing Crossfit WOD, and hope to be back soon.
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    So I am a bit off course with a knee injury. I seemed to have sprained my ACL or MCL in the knee. It’s kept me away from most movement for about 4-5 days. I did get back moving some this weekend though.

    I started some exercise videos from my wife large library. I assume most wives have a huge collection of videos that go  mostly unused. I however did these videos with  my wife. So here is my review of the activity involved with these marketing gimmicks. Some were good…

    My favorite one was the Weight Loss Yoga. It seems to focus on some of the tougher yoga poses and mixes in some nice ab work.

    The other video I enjoyed was the Boot Camp video with Bob from “Biggest Loser” It has quite a good mixed of circuit and interval cardio. Nice change of pace.

    Missing Crossfit WOD, and hope to be back soon.

  3. Coming Soon!

    CrossFit Games Widget

  4. I’ve been sick all week with some sort of Stomach virus, and have only gotten in 2 workouts all week. No need to explain that effort in the squating, deadlifting, etc would not go over with a stomach issue. Hope to be back in the weight room tomorrow.
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    I’ve been sick all week with some sort of Stomach virus, and have only gotten in 2 workouts all week. No need to explain that effort in the squating, deadlifting, etc would not go over with a stomach issue. Hope to be back in the weight room tomorrow.

  5. February 20th, 2010 REST DAY
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    February 20th, 2010

    REST DAY

  6. Max rounds and reps in eight minutes of: 4 Handstand push-ups 2 pood Kettlebell swing, 8 reps 12 GHD situps 4 Rounds completed + 4HSP + 8 KBS This was a cool circuit that seemed to work the whole midsection. The handstands stopped dead after the third set. The fourth set was by far the longest and toughest. So I guess I found the wall. I actually challenged myself to some additional cardio post workout due to the short nature of the workout. I did the following pyramid of sprints: 25m,40m,60m,80m,100m 80m,60m,40m,25m Sprint 100% down and jog the whole time back to start line. What I did not anticipate is how hard it would be for me to put my hand back down then burst out of the sprint. I would put my hand down, look up- and sit. I would say in my head “let me catch my breath” or “just give it a sec” or “run this one about 80%- you don’t want to over do it” The mind is a fickle, fickle thing, and you must tame it. That’s all for today. Will hit it again tomorrow, and it’s supposed to be a doooozy. Top men’s scores from the 2009 CrossFit Games: Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS). Top women’s scores: Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).
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    Max rounds and reps in eight minutes of:
    4 Handstand push-ups
    2 pood Kettlebell swing, 8 reps
    12 GHD situps

    4 Rounds completed + 4HSP + 8 KBS

    This was a cool circuit that seemed to work the whole midsection. The handstands stopped dead after the third set. The fourth set was by far the longest and toughest. So I guess I found the wall.

    I actually challenged myself to some additional cardio post workout due to the short nature of the workout. I did the following pyramid of sprints:

    25m,40m,60m,80m,100m

    80m,60m,40m,25m

    Sprint 100% down and jog the whole time back to start line.

    What I did not anticipate is how hard it would be for me to put my hand back down then burst out of the sprint. I would put my hand down, look up- and sit. I would say in my head “let me catch my breath” or “just give it a sec” or “run this one about 80%- you don’t want to over do it”

    The mind is a fickle, fickle thing, and you must tame it. That’s all for today. Will hit it again tomorrow, and it’s supposed to be a doooozy.

    Top men’s scores from the 2009 CrossFit Games:
    Patrick Burke (7 rounds plus 4 HSPU), Jason Khalipa and Mikko Salo (6 rounds plus 4 KBS).

    Top women’s scores:
    Kristan Clever (6 rounds plus 5 KBS), Charity Vale (6 rounds plus 4 HSPU), Jolie Gentry (4 rounds plus 3 KBS).

  7. February 13th, 2010 WOD REST DAY for the weary….
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    February 13th, 2010 WOD

    REST DAY for the weary….

  8. February 12th, 2010 WOD Five rounds for time of: Row 500 meters 135 pound Power clean, 12 reps 95 pound Thruster, 15 reps Subbed in High rows from the ground for this workout due to no row machine available. Also went with three rounds of exercise so as to have functionality to my body tomorrow. That is all….
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    February 12th, 2010 WOD

    Five rounds for time of:
    Row 500 meters
    135 pound Power clean, 12 reps
    95 pound Thruster, 15 reps

    Subbed in High rows from the ground for this workout due to no row machine available. Also went with three rounds of exercise so as to have functionality to my body tomorrow. That is all….

  9. February 11th, 2010  WOD 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 Pretty self explanatory, and pretty much annihilated my mid section. Greatness….*blehhhh*
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    February 11th, 2010  WOD

    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

    Pretty self explanatory, and pretty much annihilated my mid section. Greatness….*blehhhh*

  10. WOD February 8th, 2010 21-18-15-12-9-6-3 rep rounds of: 135 (I used 65) pound Sumo deadlift high-pullPull to inverted hang and lower as slowly as possible On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time. Took off a couple of days due to a twinged lower back. Not exactly sure what caused it, but really was more precautionary than anything. This is actually a pretty technically tough workout. It’s erally easy to blow through both these exercises and feel you didn’t get much out of them. That being said, it’s also very possible to hurt yourself on these as well. SO take it slow and work on form if you haven’t done these a few times already. The Sumo Deadlift to High-Pull (SDHP) is an exercise that needs to be done with some controlled explosion. The initial lift is about the hammies and glutes pushing against the ground. The next motion though is about pushing the weight up with your hips and “guiding” the bar up to your chin. Watch the demo video above to get a feel for what I mean. The Pull to Inverted hang is tough because you need to avoid bending your legs, hips or arms and still get yourself upside down. I was going to include video of myself trying to to do this exercise for some comic relief, but I didn’t want rain on my camera. This works as a very challenging workout at slow speed as well. So get the from right and challenge yourself, and I think you will be happy with the results.
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    WOD February 8th, 2010

    21-18-15-12-9-6-3 rep rounds of:
    135 (I used 65) pound Sumo deadlift high-pull
    Pull to inverted hang and lower as slowly as possible

    On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

    Took off a couple of days due to a twinged lower back. Not exactly sure what caused it, but really was more precautionary than anything.

    This is actually a pretty technically tough workout. It’s erally easy to blow through both these exercises and feel you didn’t get much out of them. That being said, it’s also very possible to hurt yourself on these as well. SO take it slow and work on form if you haven’t done these a few times already.

    The Sumo Deadlift to High-Pull (SDHP) is an exercise that needs to be done with some controlled explosion. The initial lift is about the hammies and glutes pushing against the ground. The next motion though is about pushing the weight up with your hips and “guiding” the bar up to your chin. Watch the demo video above to get a feel for what I mean.

    The Pull to Inverted hang is tough because you need to avoid bending your legs, hips or arms and still get yourself upside down. I was going to include video of myself trying to to do this exercise for some comic relief, but I didn’t want rain on my camera.

    This works as a very challenging workout at slow speed as well. So get the from right and challenge yourself, and I think you will be happy with the results.

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