An expert is a man who tells you a simple thing in a confused way in such a fashion as to make you think the confusion is your own fault.  ~William Castle

A lot of Personal Records have been going up and many have been getting in more than one workout per day. Keep it up. Keep up the nutrition tracking and get some benchmarks in each day. If you have any questions feel free to give me a call.

WOD

5 Rounds for time
10-115#/85# Snatch Balance
10 GHD Sit-Ups
10-115#/85# Snatch Pulls
10-25#/15# Back Extensions

Post your score to your workout log with any notes.

Posted on September 2nd, 2010 by Shane | No Comments »

You’ve got to get to the stage in life where going for it is more important than winning or losing.” — Arthur Ashe

WOD

“Cindy”

As Many Rounds As Possible in 20:00
5 Pull-ups
10 Push-ups
15 Squats

Record you score and notes to your workout log.

Posted on September 2nd, 2010 by Shane | No Comments »

Little and often fills the purse.” — German Proverb

TODAY IS THE DAY!! The first day of the All-American Challenge. Start tracking your food and make sure you hit your goals. Get enough rest this month. Get your workout in today and track it on the spreadsheet I sent you. Remember, just a few minutes a day is all it takes. Let me know if you have any questions. Knock off those benchmarks as soon as possible and record your results on the Benchmark sheet. The great thing about competitions is that you get to find a way to get the job done. Who wants it the most? If you haven’t ‘anteed up’ make sure you get me the dough as soon as possible.  

Some great things have been happening at the gym over the last few days. Kevin hit a PR on the 400m run yesterday. Nancy has lost 9 lbs in the last week and the competition hasn’t even started. Great job! Mark-Anthony has been screaming through the workouts ‘As Rx’d’. Just over a month ago finishing a workout was difficult. Technique is improving all around. Keep working at your weaknesses like you have been everyone.

WOD

For time:
400 Meter Farmers Carry
2 pood/1.5 pood Kettle bell in each hand.

Every time you have to put down or drop your kettlebells, immediately perform 5 burpees before continuing on with your pain.

Post time and total number of burpees completed to your workout log.

Posted on August 31st, 2010 by Shane | No Comments »

If we will be quiet and ready enough,we shall find compensation in every disappointment.” ~Henry David Thoreau~

Last day before the Challenge. I would weigh yourself tonight. If you have any questions ask them today when you get here to workout. Let’s have a great month. Olympic weightlifting classes began yesterday. Come check them out on Monday Wednesday and Friday @ 5pm. Manny smashed the double unders yesterday and got the best time on the workout. Trisha came very close to Manny’s time. Great efforts!  

WOD
 
“Tabata Tuesday”

3:00 to Run 400m
Tabata Push Jerk
2:00 to complete 10 Turkish Get-ups, 55#/35#
Tabata Sumo Deadlift High Pull, 75#/55#
1:00 to complete 40 sit-ups
Tabata Overhead Squat, 45#

Your score is the sum of all your reps. The 400m Run counts as one rep.

Posted on August 31st, 2010 by Shane | No Comments »

We are all imperfect and will fail on occasions, but fear of failure is the greatest failure of all.” — John Wooden

WOD

“Nutts”

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

Posted on August 29th, 2010 by Shane | No Comments »

When I hear somebody sigh, “Life is hard,” I am always tempted to ask, “Compared to what?” — Sydney J. Harris

Fun time last night. Thanks everyone for coming over. I hope you had a great time. Good to see Randy beat Toney. Only three days left to eat what you want. Kevin, I told you to take that bread away from my house. Hey everyone, Michelle needs a few more people to coax her into a workout. I have some organic hamburger, two bottles of wine, some budlight limes and a steak if anyone wants to have at them. Let’s bring some new people into our gang. Bring them with you to workout. Remember, the olympic weightlfting workouts start on Monday @ 5pm. If you can learn to snatch, you can learn to do anything. 

Rest Day

Posted on August 29th, 2010 by Shane | No Comments »

Nobody can be so amusingly arrogant as a young man who has just discovered an old idea and thinks it is his own.” — Sydney J. Harris

Boot Camp Workout (Palmer Park)

Partner WOD #1
As Many Rounds As Possible (AMRAP) in 12:00
200m Run
5 right arm/5 left arm DB Hang Power Snatches

*One teammate runs while the other completes the snatches.

Partner WOD #2
As Many Rounds As Possible (AMRAP) in 8:00
With a partner, cumulatively box jump as many vertical feet as possible in 8:00. Choose any height box you wish. One partner jumps at a time but may only do so while the other partner holds a plank position. Score = height of box in feet X number of total reps jumped.

Posted on August 28th, 2010 by Shane | No Comments »

The crippling of individuals I consider the worst evil of capitalism. Our whole educational system suffers from this evil. An exaggerated competitive attitude is inculcated into the student, who is trained to worship acquisitive success as a preparation for his future career.” — Albert Einstein

The Boot Camp workout will be tomorrow a Palmer Park and Academy @ 10am. Bring a friend. If they sign up get a T-Shirt. Book the appointment online. Let’s get 15 to 20 people out there to build our community!

Are you ready for the Challenge? I’m excited. Bring your cash so I can put it in the envelope. The barbeque will be at my house tomorrow @ 5pm. The entry fee is 5 burpee pull-ups :) Bring any good dishes you need to eat before the challenge. We will have the UFC 118 Fight. Any donations would be appreciated. My address is: 3875 Vicksburg Terrace, 80917.

Next week we will be replacing the Monday(5pm)-Wednesday (5pm)-Friday(5pm) Foundations classes with Olympic Lifting workouts. The Foundations classes (1,2 & 3) will be booked with me. Within the first month of your membership you need to make sure to get all 3 Foundations classes in or the consequence is 1,000,000,000 burpees per day. 

Last thing, when you arrive, make sure you get in the Crossfit warm-up. By doing this, you will be getting a lot of practice on basic exercises that will help you improve. Do it individually if we do not have a group warm-up. We’ve had a good week of training. Let’s finish strong with Dizzie Angie! 

WOD

“Dizzy Angie”
100 Pull-ups
400m Run
100 Squats
400m Run
100 Sit-ups
400m Run
100 Push-ups

Posted on August 27th, 2010 by Shane | 2 Comments »

Intelligence without ambition is a bird without wings.” — Salvador Dali

 The Ante for the All-American Challenge is $10. The top 3 will split the pot. 1st gets 50% of the pot. 2nd gets 30% of the pot. 3rd gets 20%. I will print out the rules and some tips to help you out on the nutrition part. I’m looking forward to September. If you have any questions let me know.

WOD

“Christine”

3 Rounds:
500m Row
12 Bodyweight Deadlifts
21-20″ Box Jumps

Posted on August 25th, 2010 by Shane | No Comments »

Knowledge of what is possible is the beginning of happiness.” — George Santayana

WOD

5 Rounds
21 Tire Flips
800m Run
21 Double Unders

Post your time to your workout log.

Posted on August 24th, 2010 by Shane | No Comments »

The experience of the race shows that we get our most important education not through books but through our work. We are developed by our daily task, or else demoralized by it, as by nothing else.”— Anna Garlin Spencer

Great start to the week! It’s always good to see proof that the hard work is paying off. Really impressive job by all yesterday. Everyone who had done the workout on the July 19th PR’d (got a Personal Record) the workout this time. Scroll down and check out yesterday’s post for everyone’s PRs. Brent hit a big milestone yesterday by snatching 95kg (209#). 

To kickoff the All-American Challenge we will be having a Barbecue @ my house on Saturday Night. Bring a healthy dish if you’d like. It’s your last supper before starting the challenge on Wednesday, September 1st. The Ante for the Challenge is $10 to be split by the top 3 CSCF All-Americans.

WOD

Attempt two All-American Benchmark
______________

“Tabata Tuesday”
Bottom to Bottom Squat
5 minutes to get an Overhead Squat 3 rep max
Push Press, 45#
5 minutes to get a Split Jerk 3 rep max
GHD Sit-ups
5 minutes to get a Double Under unbroken max reps
______________

Stretch with a partner.

Posted on August 23rd, 2010 by Shane | 1 Comment »

Celebrate what you’ve accomplished, but raise the bar a little higher each time you succeed.” — Mia Hamm

Today’s workout was done on July 17th. Use your workout log to check your record and plan a way to beat it this time. Set no limits on the workout. Once you put it in your mind to stop at a certain number you will stop. If you keep it open and just go! only stop when it becomes unsafe. Keep the technique level as perfect as you can get and push the pace. During the warm-up, cool down, or any time is a great time to work on your weaknesses and become a master of each exercise.

WOD

10 Kipping pull-ups (record your time)
10 Butterfly kipping pull-ups (record your time)
10 Strict pull-ups (record your time)
______________

30-20″ 26# Bulgarian Bag Box Jumps
30 Toes-to-Bar
3-15′ Rope Climbs
30 Calorie Row
30-40#/30# Ball Slams
30-95#/65# Ground to Overhead
30 Burpee Pull-ups
_______________

Back Squat 5×2

Posted on August 22nd, 2010 by Shane | No Comments »

I like nonsense. It wakes up the brain cells.” — Dr. Seuss

Another good week of training. If you are getting in three days per week and eating right then you are staying on track. As you become more experienced, doing a little more will become necessary in order to break through those barriers in your training. We have several people signed up already for the All-American Challenge. Make sure you know how it to track your nutrition by attending the Foundations 1, 2 and 3 classes.

Rest Day 

Posted on August 22nd, 2010 by Shane | No Comments »