Have a fun and safe Halloween everyone! If I was thinking we could of had a costume WOD day! Maybe we’ll do some cool theme like that another day.
Super Heros:
When I talk to others about CrossFit the response that I get most often is, “that looks impossible! How do you do it?” . They don’t see the “giants” we see in ourselves as CrossFitters. Why do we practice so many different types of lift/exercises/movements? Why do we lift so much, so fast, so often? The response that I have to everyone is because I can, because I want to, because it is there. Why shouldn’t I! It’s Halloween everyday when you come to the gym, because for 1 hour a day, everyone gets to be a super hero. You get to lift heavy things, leap on boxes, fly through the air doing kipping pullups, many things that your friends will see as inhuman. Imagine a cape flying behind you it may make you run faster
People really need to start showing up on Friday and not try and get an early jump on the weekend. We always have the best workouts on Friday! For example today was Fran at the gym!! This is a awesome yet fast workout. This workout should be completed in <6 minutes at most to get the metabolic conditioning we are shooting for. This is a fast insanely intense workout. And you wonder how will this help me with only 6 minutes of working out. If you haven’t done it I encourage it, you will still feel your metabolism kicking at MACH speed hours after you have finished this WOD!
Intensity:
If you look it up in the dictionary it will say something like: “intensity” as 1 : the quality or state of being intense; especially : extreme degree of strength, force, energy, or feeling.
Kind of CrossFit in a nutshell I’d say! But can you really go max intensity everyday here in the gym like we want you too?! This doesn’t mean that you have to be a elite CrossFitter to get full intensity. You can be fully intense regardless of skill level, or you can show up and maybe at the end of the workout know that you left a little bit in the tank. Maybe it was you didn’t have time to pack a lunch and had to eat on the go, or the workout from the day before zapped you more then you thought, or you may just be having a crummy day. It could be that it was just an exercise that you aren’t proficient in, there are many reasons as to why you might not have it all for that WOD. Yes your workouts success will depend on your nutrition, rest and skill level, but YOU have control over how you show up mentally. There maybe many excuses for why this wont be a good time or your best amrap effort for the day, but you can still go as hard as possible – however that looks for you. Or…you can let yourself leave a little in the tank and pass up an chance to get better as a person!! “Are you in it 100% every day”?
Congrats again to all the finalists in the Helen Challenge. Awards to be awarded today!
WOD: 2 K row
This distance is just short enough to get you met-con tired and just long enough to start taxing some other metabolic pathways. Rowing is an excellent metcon activity, employing vast amounts of muscle mass and moving it through a wide range of motion. In addition, the movement requires co-ordination, balance, rhythm and synchronisation in order to be effective and efficient. It is arguably one of the toughest sports to compete in!
There are a number of very good resources on the web that give an in-depth discussion of how the rowing stroke is executed. Rather than repeat that here verbatim, I will refer you to three links in particular:
The first link gives a basic breakdown of the stroke with the four fundamental segments of the stroke – the catch, the drive, the finish and the recovery (leading back into the catch for a repeat of the cycle).
Most Common Mistakes
Rowing with bent arms or bent wrists
Leaning back too much, drawing the handle too high
Shooting the slide
Opening the back angle to early
Breaking the knees to early on the recovery
Over reaching at the catch
Not being relaxed
Not maintaining adequate pressure on the foot stretcher
The infamous “Filthy Fifty”, many times you hear CrossFitters asking, “what’s your Fran time?” as a measure of success as a CrossFitter. But what about your Filthy time!? This workout is 10 different movements each 50 reps –> 500 repetitions of pure awesomeness! I like making words up. This will tax your whole body leaving you with the question of “what just happened to me?!” This was the first CrossFit workout that I can remember doing, and I remember wishing at that moment that I hadn’t just done it
Failure-
This is by most people looked upon as a bad thing, something that you should avoid. It is probably something that upsets most people to the core and probably should. This though is not always a bad thing. You can learn a lot from failing, and most very successful people will tell you that it is a must have in order to succeed. Unless you are the one person that can walk through life and do nothing wrong, you should get comfortable with the idea and be able to learn from in and to it better the next time. If you are a new CrossFitter to the gym, you will probably fail multiple times at a specific movement (pullups, cleans, push jerks, etc). But with each failure your body will learn something, new motor pathways will be “turned on”, and it will be easier the next time. Just don’t ever give up and you will reach your goal, I promise! Don’t believe me, listen to Mike!
How is everyone feeling after Helen yesterday? Hopefully you had fun last night and ready for another great one today. I know everyone is going to enjoy todays workout! I was thinking of all of you when I planned this one
On a sad note:
Shame….Shame….Shame….
FYI for future/current gym members. This “food” is not allowed in or around these facilities. You will be asked to leave and come back the next day for eating this here in the future We are in the business of fitness here and this goes to the contrary – this leads to all of the problems that the US faces today as far as health problems. You’ve been caught Don’t do it again! Thank you!
This is your prescribed meals here at FallOut – “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”
On a COOL note: Check this out – absolutely fricking amazin’!
If this kid can do this at 5 years old you can do it at what ever age you are at. It just might take a little more work. This kid is the epitome of functional fitness and will someday be on the top of the Olympic podium with a GOLD medal around his neck. Now you may not win a gold medal, but you will be able to do things that you never thought possible. Just put in the time and effort and you will see the result. Just look at the improvements we’ve had for some of our student just in two months of training. If you are looking at this website and thinking this gym is TOO HARD, stop thinking that and give us a call at 509-735-0340 to schedule your Intro Session.
