“There are two different kinds of people in this world: those who finish what they start, and”—Brad Ramsey
WOD Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Glute-ham sit-ups: keep your chin in your chest and contract hard with the quads when coming up. Back extensions: cup your ears and keep your scapula retracted (pull your shoulder blades together.
Erik keeping the heels back and forming that big C that we talk about in our kipping pullups. Erik, Mike & Veda all had their first workouts @ Shane’s Gym last night. Veda completed her first CrossFit workout ever. Great job all of you!
An acre of performance is worth a whole world of promise.”—Red Auerbach
WOD 10 rounds for time of:
10 Pull-ups
10 Ring dips
Move as quickly through the first few rounds as you can. Once your shoulders, back and grip start to fatigue, make sure you get enough rest between attempts to make all reps count. Chest to bar pull-ups are what we are looking for. Dips must be from a deep dip (front of shoulder below elbow) to a fully locked out position.
Clean & Jerks in the sun. Can’t beat it!
Education is an admirable thing, but it is well to remember from time to time that nothing that is worth knowing can be taught.”—Oscar Wilde
Rest Day
Kid’s WOD
400m run
25-45# full squat clean & jerks
400m run
25-45# full squat clean & jerks
400m run
Check out these 75lb 6th graders wrestle. Dakota Mays vs Caleb Rahmani at the OAC (Ohio) Grade School State Wrestling Championships. This is a great example of how wrestling instills a work ethic in young kids. Most kids in the 6th grade are playing on the computer and have no focus to what they want to do. Do you think it’s good to start kids out at such a young age? Post your comments.
In the struggle for survival, the fittest win out at the expense of their rivals because they succeed in adapting themselves best to their environment.”—Charles Darwin
WOD Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Your score is your time and the number of sets to completion.
Notice the big C shape in this kipping pull-up. The goal is to create momentum in the horizontal plane and transfer it to the vertical plane. Great job John!
The closer to the body the bar is the more height you will achieve on your high pulls. Stabilize the midline in the set position before starting all lifts. Aggressively control the bar overhead by actively shrugging your shoulders and reaching for the sky.
Ed Maloney did his first workout at Shane’s Gym yesterday. Congratulations on getting started. Welcome to the club.
The colossal misunderstanding of our time is the assumption that insight will work with people who are unmotivated to change. Communication does not depend on syntax, or eloquence, or rhetoric, or articulation but on the emotional context in which the message is being heard. People can only hear you when they are moving toward you, and they are not likely to when your words are pursuing them. Even the choices words lose their power when they are used to overpower. Attitudes are the real figures of speech.”—Edwin H. Friedman
Make sure you are keeping up with your food journal and your workout journal. In order to see your improvements, it’s important to see where you’ve been. Your homework is to update your workout journal by March 31st. All the information is on this blog.
Also, if you’re away, gone on vacation, or on a business trip stay on track and get your workout in. Committment means sticking to the plan and keeping your goal in mind NO MATTER WHAT. You can choose any workout that you’d like or the Workout Of the Day. Post any workouts you do to comments. Use the blog to communicate your efforts.
John is demonstrating good squat technique. Can you see any areas he needs to work on?
It is the awareness of unfulfilled desires which gives a nation the feeling that it has a mission and a destiny.”—Eric Hoffer
WOD
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Big Dawgs:
5 Rounds
10 Side to Side Hops on the Right Leg
10 Sprawls
10 Side to Side Hops on the Left Leg
10 Medicine Ball Throws for Height, 10-12#
Overhead squats are a great way to jump start the body into efficient movement. Flexibility, strength, balance, and coordination are all being worked in this warm-up. Can you see any areas that these athletes need to improve on?
As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”—John F. Kennedy
Rest Day
The Iowa Hawkeyes won the 2009 NCAA Division I Wrestling Championship yesterday. It was a very tight team race between Ohio State and Iowa. Iowa had to come from behind to during a tournament when they were not wrestling their best to capture the title.
You see similarities between successful programs in any field. Take a listen to the interview with Tom Brands (Iowa’s Head Coach) after the tournament and the team championship. There are two things that stick out to me: 1-the emphasis is on the individual relationships, and 2-the talk is on constant improvement and never being satisfied. What can you see in the interview that demonstrates a champions’ attitude?
I am only one,
But still I am one.
I cannot do everything,
But still I can do something.
And because I cannot do everything
I will not refuse to do
The something that I can do.”—Edward Everett Hale
Active Rest Day
View this video to learn some of the common errors in running technique. Remember, the pose triangle consists of: posture, fall and pull. It is as simple as that. Let gravity do the work for you.
A short saying often contains much wisdom.”—Sophocles
WOD “Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Sometimes a target helps to make sure the depth in a squat is consistent. Here Dawn is descending to hit the bottom of her squat. Over the last few weeks she has improved remarkably in her squat flexibility. Can you spot any areas to improve on?
The creative is the place where no one else has ever been. You have to leave the city of your comfort and go into the wilderness of your intuition. What you’ll discover will be wonderful. What you’ll discover is yourself.”—Alan Alda
WOD
5k Run for time
The ‘catch’ phase of the rowing pull. Long arms and tight torso are important for a strong and fluid pull.
