Game Face!
Posted by Ben Larkin on March 19, 2010
Have you ever noticed with advanced athletes that they have this calm about them. They look as if it’s easy for them, but they put out world record paces. The best example I can think of is look at competitive rowers. Gliding across the water is not a problem for them guys & gals. But if anyone has rowed in a CrossFit workout, it’s like being chased by a shark! Why is it that they make it look so easy? Efficiency! They only use the muscles they need and none of the ones they don’t. No extra movement that isn’t needed to perform the task at hand. No weird faces, or bent elbows, shoulders raised, just want is needed. Why waste that energy on making you look funny when it can be used to lift…say 200lbs.
WOD: 3 rounds for time
- 30 Deadlift
- 20 Ring Dips
- 10 Box Jumps
- Level III – 315/185, ring dips, 24/20″
- Level II – 225/155, dips/asst dips, 20″
- Level I – 135/95, box dips, 20″
Posted in CrossFit, Group Fitness, Workouts, gym, personal training | Tagged: gym, CrossFit, deadlift, box jumps, ring dips | 1 Comment »
GPS Running
Posted by Ben Larkin on March 18, 2010
It’s getting to be that time of the year. The weather is getting nicer and this is starting to be the prime time of the year to go for a run around here. Give it a few more months and it’ll be scorching outside and the river will be calling you instead of the road. It’s is no longer difficult to know just exactly how far you have run with all of these GPS systems. It’s like taking your run to the track with out all the boredom of running on a track. You can go home log it into your computer and Tweet it to the rest of the world, or Facebook it, this is just a really big whiteboard for you to post your times up on! This guy really likes posting his runs, check it out “The Big Draw of a GPS Run”. Have an iPhone? Get this App, iMapMyRun or use which ever GPS you have. Nike also has a pretty neat product that goes into your shoes and connects to you iPod and keeps tracks of you running details, Nike+. It just doesn’t map it for you. So get out there and share your runs with everyone, just remember to stay off your heels! Need a refresher on why you shouldn’t run on your heels, heres a recap “Barefoot Running”.
WOD: Complete in 12 min
- 2k row
- Max Rep Deadlifts
- Level III: 275/185
- Level II: 165/135
- Level I: 95/75
- Score = Total Deadlifts
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- WOD: 03/17/10
Posted in CrossFit, Workouts, gym, health, personal training | Tagged: barefoot running, CrossFit, gps, gym, running, Training | Leave a Comment »
Tuff Stuff
Posted by Ben Larkin on March 17, 2010
We have are own little CrossFit “cult” here. I only say cult because people think we are CRAZY! This stuff is hard. I won’t ever be an olympic athlete or anything but I sure am training like I will. This is the biggest physical challenge many of us will ever face in our lifetimes and we do it everyday. And did I mention this is hard, really hard. We could stay up late, sleep in miss out morning class, or say work was too hard I’m going home. Instead of nervously waiting for the WOD to start has everyone is warming up, getting ready to take off at the sound of 3-2-1 Go!
Is it this anticipation and fear of the workouts that makes this stuff so great? I don’t know but this stuff makes you feel and alive and willing to tackle the world! We do life’s simplest things in here, pick things up and run, jump on stuff, and throw things. For 60 minutes this is us!
WOD:
- 3 Minutes Max Box Jump
- 1 Minute Rest
- 3 Minutes Pull-ups
- 1 Minute Rest
- 3 Minutes Thrusters
- Level III – 24″/20″, pullups, 115/85
- Level II – 20″ band pullups, 95/65
- Level I – 20″, band pullups, 45/35
Score = Total reps for all 3 exercises
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- WOD: 03/16/10
Posted in CrossFit, Group Fitness, Workouts, gym, inspirational | Tagged: box jumps, CrossFit, gym, personal training, pullups, thrusters | Leave a Comment »
Getting Better
Posted by Ben Larkin on March 16, 2010
Has anyone been able to do something that they couldn’t do before they started CrossFit? I have always been athletic, but when I started I couldn’t do a muscle up, or 40 pullups, but today I can do alot more then I could at the beginning. Being able to do something new is fun, exciting, rewarding & scary! It opens doors to improve your overall quality of life. Increasing your confidence and giving you the courage to do stuff you never would of thought you could do, since you know you can make it through the hardest workouts ever!! CrossFit has a tendency to do this for everyone who experiences it. It may completing a 10k run, doing an overhead squat, or something as simple as being able to reach your toes. CrossFit changes lives!
WOD: 4 2-minute rounds (no rests)
- 150 meter Sprint
- 5 burpees
- Max Rep Kettlebell Swings
- Score = # of KB Swings
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- Looking great ladies!
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- WOD: 03/15/10
Posted in CrossFit, Group Fitness, Workouts, inspirational, personal training | Tagged: burpees, CrossFit, gym, kettelbell, success, Training | Leave a Comment »
