Archive for January, 2010
Please Read
The following is an e-mail I recieved from a guest of ours. I want to share his thoughts with all of the members of our facility. Maybe it will make some of you work harder, try more, be more safe, understand our programming methods and need for them, or perhaps even have a better understanding for the passion that is needed to be successful at CrossFit.
Thanks Chad for the kind words.
Coach Ben,
The following is a testimonial on my experiences at your Scottsdale Crossfit at the beginning of January:
Early this year my fiancée and I traveled South to Arizona to meet with family. Avid Crossfitters, we decided to take a look at the lists of Crossfit gyms available to us in the surrounding area. Drawn in by the clean and usable design of the website, I contacted Coach Ben first. He encouraged both of us to stop by for a free workout and had us make a promise: we could use his gym for free as long as we dedicated our week to coming to his gym — the offer couldn’t have been more courteous.
As we came in, Coach put us through three Crossfit hells, which I find to be exactly what I needed. The first day: front squats and 1/2 Angie. My legs were fried and my time on 1/2 Angie was somewhere in the 11 minute marker. Boo. The next day: tabata deadlifts (48) and one mile run. Last day: Cleans and a 21-15-9 complex of something I’ve forgotten. Coach Ben hounded me and Catherine to watch our form and up our intensity the entire time. By the end of the week I was in great need of a rest day — still hurts thinking about it.
When I got back to WI, I told my Coaches Travis and Tony of Lake Country Crossfit of Coach Ben’s set up with a mandatory warm up, strength training lift, then metcon WOD. I’ve been applying it to my regular WODs ever since. This past week, my father and I flew to FL Palm Beach to get our level 1 certifications. Thanks to Coach Ben’s help and generosity, I feel like I was ahead my group in nearly every workout. And, to top it off, just before I sat down to type this message, I completed the 1/2 Angie in 10 flat — it’s not the 3:14 that Coach did it, but hey its over a minute shaved off in just a month.
My hope is to have a gym running in two years and, with a little faith, I will. When that happens, I can guarantee a little of Coach Ben’s gym will shine through.
I’d like to extend my gratitude to Coach Ben for letting us use his gym and teaching us a little more about Crossfit. I hope to return soon!
Sincerely grateful,
Chad Lammert
Warning not a competition
Ok for those of you who are participating in the CFSB workouts they are not a competition. I REPEAT NOT A COMPETITION. If you chose to read the article from December 29th (if you have not please do so) you will understand the basis of the programming. It is for athletic strength not absolute. I don’t want any idividual looking at the higher numbers on the board and try to beat them. You need to better yourself. Too many of you refuse to listen when we are trying to correct your form. If you form is abismal your lifts don’t count anyway. So take a step back, breathe in, relax, and only worry about yourself.
The daily WOD is our competition the reason we do the CFSB is so that each member can become stronger so that they can do the WOD’s perscribed.
Also it would help if you listened to your instructors.
Deadlift day
Warm up (work on your progression as needed)
15 reps of
medball clean
burpee
bbell OH squat
CFSB 1
3×5 deadlifts (pr)
CFSB 2
1×20 deadlift
Fonda Twins
21,15,9
Hang Power Clean @115lbs
Toes to bar
Clean part 4
Warm Up
20 reps of
kbs
push up
push jerk with bar
knee to elbow
CFSB 1
3×3 Power Cleans (PR is the goal)
Met Con
2 mile run
Say what?
Warm up
50 double unders
25 dips
WOD (scale as needed)
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups
Post time to com
Back to the Grind
Well I am so pleased to be returning back to see all the wonderful faces at SHCF today. After a rainy, cold, and long day with not too many patrons at the Fitcity event it is good to be back where I belong.
while we gear up for the paleo challenge please enjoy this video from Baystate CF.
Warm Up
Work on Handstand push ups
Those who still don’t have them work on pull up
Also toss in some warm up squats
CFSB 1
Front Squat 3×5(pr please)
CFSB 2
Front squat 1×20
WOD
50 overhead squats @ 75lbs (scale as needed)
1 mile run
50 OHS @ 75lbs
End of Days
Warm up
20 reps of
squat
push up
pull up
sit up
CFSB 1
Shoulder PRess 3×3 (looking for weight PR)
CFSB 2
Shoulder press 1 x20 (trying to get 20 straight)
150 situps for time
Scale as needed
Fight Gone Bad
Dallas Cowboys Cheerleader?
Warm UP
20 burpees
WOD Fight Gone Bad
3 rounds of the following (perform 1 minute at each station rest one minute after all 5 stations have been completed)
20 inch box jumps
20lb wall ball
53lb KB swing
75lb SDHP
75lb Push Press
Post total score to results
Deadlift
Warm up
100mountain climbers
35 sit ups
CFSB 1
3×5 deadlift (looking for your 5 rm)
CFSB 2
1×20 deadlift
WOD (15 minute cap)
Heavy Fran
12 Thrusters @135
30 pull ups
9 thrusters @ 135
21 pull ups
6 Thrusters @135
12 pullups
Scale weight as needed
Three rounds for time of: 30 Double-unders 25 L-pull-ups 50 pound dumbbells Squat clean, 20 reps Post time to comments. Enlarge image AET 3 Masciopinto, AST 3 Baker and AST 1 Lyon. US Coast Guard Air Station Detroit. "Rebuilding Khalipa" Part 2, The Squat with Kelly Starrett, a CrossFit Journal preview video [wmv] [mov] Highlights from the 2010 CrossFit Games Ohio Sectionals within the Arnold Classic - video [wmv] [mov] "Some guys play with their heads. That's okay. You've got to be smart to be number one in any business. But more important, you've got to play with your heart--every fiber of your body. If you're lucky enough to find a guy with a lot of head and a lot of heart, he's never going to come off the field second." - Vince Lombardi
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