These kids are going to be tough!
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OUR WAY OF LIFE IN BEND OREGON!
Wednesday, December 29, 2010
Crossfit Quotes
Motivational Crossfit Quote
"I'm a fitness whore, I don't care how you feel, only about performance."
“What good is it to look like Tarzan and play like Jane?” -John Welborn, CF Football
"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention."
"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom.
"Hiding from your weaknesses is a recipe for incapacity and error."
"CrossFit is open-source fitness technology."
"I am having Snatch envy" Jen watching Tim's Snatch
"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit."
"Morning walks are *** and you should be using that time to get in an extra hour of sleep."
Cross fit Quote
“Look again…it’s not a chip on my shoulder, it’s a stone”
"Does your workout make you nervous?…It should"
"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart."
"No, it doesn't ever get any easier. You wouldn't want it to either."
This is not heavy enough, give me more!" Bonnie
" OCD=Obsessive CrossFit Disorder"
Snatches!!!
WOD: Snatch 95/65 one rep every minute on the minute for 15 minutes, gain weight every round if you so desired
Challenge: 4×100m row
Play: Tabata sit ups
Gymnastic WOD: 150 Jump ropesingles or 75 d/u, 10 broad jumps, 10 squat thrusts, 3 rounds
Challenge: Handstand pushup work
Play: Muscle up progressions
Challenge: 4×100m row
Play: Tabata sit ups
Gymnastic WOD: 150 Jump rope
Challenge: Handstand pushup work
Play: Muscle up progressions
Monday, December 27, 2010
Here we go!
Hope everybody had a great christmas. Time to get back in the box and work hard before new years.
WOD: 1 set for max reps of Back Squats at your body weight then:
Max Rounds in 3 minutes of:
5 Thruster’s @ 155#’s (obviously scalable)
10 Burpees
Rest 1 minute then repeat 3x
Challenge: 200 walking lungesteps for time
Play: ab work coaches choice
Gymnastic Class:
WOD: 10-1 Ring push ups and Leg ups
Challenge: L-sit on p-bars 3×5
Play: 25 Kipping swings
WOD: 1 set for max reps of Back Squats at your body weight then:
Max Rounds in 3 minutes of:
5 Thruster’s @ 155#’s (obviously scalable)
10 Burpees
Rest 1 minute then repeat 3x
Challenge: 200 walking lunge
Play: ab work coaches choice
Gymnastic Class:
WOD: 10-1 Ring push ups and Leg ups
Challenge: L-sit on p-bars 3×5
Play: 25 Kipping swings
Wednesday, December 22, 2010
Gotta LOVE this!!!
CFLA GYM RULES1. Arrive early and stay late. Cheer, clap, and encourage others. Anything less is to cheat yourself of the experience, and to rob others of the gift of your presence and support as part of the community. Besides, if you're late, it's 10 burpees per minute.
2. If you forget to sign in, it's 50 burpees. And regarding any burpee incentives... you may cry and whine all you want, as long as we can hear you counting.
3. Accidents and injuries happen and usually come as a result of impatience. Don't be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.
4. EMPTY barbells were not designed to be dropped (neither were dumbbells or kettlebells). We don't want our toys, ourrubber flooring , you, or someone else broken unnecessarily.
5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner!
6. Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you've left behind.
7. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven't mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude - please be respectful.
2. If you forget to sign in, it's 50 burpees. And regarding any burpee incentives... you may cry and whine all you want, as long as we can hear you counting.
3. Accidents and injuries happen and usually come as a result of impatience. Don't be greedy. Slow down. Ask questions. Ask for help. Check your ego at the door.
4. EMPTY barbells were not designed to be dropped (neither were dumbbells or kettlebells). We don't want our toys, our
5. Chalk is useful, even necessary. It is also messy. Use as much as you need, but keep the excess inside the chalk bucket because all the extra dust keeps breaking our vacuum cleaner!
6. Clean up and put away all equipment after each workout. Clean up sweat, spit, blood, chalk, dirt, vomit, handprints, and whatever else you've left behind.
7. Grunting, screaming, cussing and otherwise making noise are all welcome and encouraged during a workout. There is such a thing as gentle, quiet strength, although most of us haven't mastered that yet. Also remember that there can be such a thing as too loud, crass, gross, or rude - please be respectful.
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