I am thrilled to recognize LIZ as the "Student Athlete of the Week." Her journey to elite fitness is well on the way! She has a fantastic attitude and always pushes her limits. Weight loss, more strength and increased energy are just a few of the goals she has reached since becoming a memeber of our community. Keep up the great workouts!



Workout of the Day
THE CHIEF
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles. Your score is max rounds completed for each of the 5 cycles. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities.

"If you want to look like some Abercrombie model, then find another program and enjoy your nice, easy training style. If you are serious about adding muscle to your frame, then get under the damn bar and make it happen."-Mark Rippetoe

YOU CAN QUICKLY AND EFFECTIVELY EVALUATE GYMS ON THE FOLLOWING FOUR MEASURES:

1. Performance data- If a gym or program doesn’t regularly measure the performance data of its athletes, then it doesn’t care very deeply about their performance. The best programs keep close track of their athletes’ numbers, and constantly strive to improve them. You won’t improve nearly as fast if you don’t measure your performance. Competition, one of the keys to success, is impossible without data.

2. Fundamental movements- The best gyms focus on the basic, most effective exercises: squat, deadlift, jump, Olympic lifts, pull-up, push-up, run. If you hear that a program doesn’t do one of these movements b/c it is too hard to perform or teach, it is not a very effective program. Emphasis on secondary movements like burpees or ball slams is a sign of a less effective program. Those are effective movements, and performing them from time to time is great, but the above-listed fundamental movements should take precedence. One of the questions that should be used to evaluate whether a movement is fundamental, and thus whether it should show up frequently or infrequently is this: What relevant benefits can I get from this movement that I cannot get from other exercises?
If you ask that about burpees, the answer is very few. If you ask that about squats, the answer is: a whole freaking lot. Fundamental movements tend to move large loads long distances at fast speeds, and do so while replicating out-of-the-gym real-life experiences. They also require skilled coaching to reach proficiency in.

3. Nutrition and recovery– the best gyms emphasize nutrition and recovery as much or more than their workouts. To the best of your ability, eat zone/paleo and sleep as much as you can. Don’t stress out.

4. Quality of athletes– the best gyms produce the fittest athletes and make the biggest improvements in all of their athletes’ fitness levels. This is the most important criteria. Of course, this is impossible to know if a gym doesn’t follow the first point mentioned above. Performance data is what allows us to evaluate our own and other athletes’ fitness levels.
-CrossFit FACEBOOK page.



Workout of the Day
Five rounds for time:
Run 400m
21 Bench Press #135

"Age doesn't matter, unless your cheese." -John Paul Getty

When we begin CrossFit training, the kipping pull-up is one of those moves that you either have it or you don't. It may take several days or weeks before the kip is strong enough to bring one's chin over the bar. Sometimes this kipping motion comes naturally if the coordination and timing are there... Exactly what happened when Will(see below) jumped onto the bar and started cranking them out. That does not happen very often. I was amazed! His new name is... "The Natural!"



How's your KIPPING pull-up... Can you get your Chest to Bar?

Workout of the Day
ANGIE
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

“To effectively communicate, we must realize that we are all different in the way we perceive the world and use this understanding as a guide to our communication with others.” -Anthony Robbins

Explaining CrossFit is not easy! The technical 30 second elevator pitch: "Constantly varied, functional movements at high intensity" will fly over the head of most people. In fact, it is far more effective to show you what we do versus talk about it. However, a formal presentation does help everyone understand the principles behind the the CrossFit method which is now the fastest growing fitness movement on the planet!



Email me if you would like a copy of this great Power Point Presentation I found online. (.(JavaScript must be enabled to view this email address))

Workout of the Day
Hang Power Snatch
3, 3, 3, 3, 3
-rest as needed
Four rounds for time:
Run 400m
rest 2 minutes between rounds

"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength." -Michael Jordan

Have you ever been beat by a girl? The answer for me is... YES! How about you? Strong women have a presence within our program. Some of the original CrossFit students of Greg Glassman were very athletic women that have inspired many to work harder! (WATCH this VIDEO of "Nasty Girls") It is not uncommon to see men get blown away by an awesome female performance! Competition is not about sex, it is about natural instinct and survival. This has a tremendous impact on the energy of our community and makes for an even playing field for the "Sport of Fitness"... known as CrossFit!!!



Strong support and represention at the CrossFit Games NorCal Regionals last week!

Workout of the Day
Front Squat
5, 5, 5, 5, 5
-rest as needed

"A great leader takes people where they don't necessarily want to go, but ought to be." -Rosalynn Carter

This group of individuals has come together to get serious about fitness! Effective means of training combined with professional coaching have proven to produce real results every day. It could happen at your next class. A student may get their first kipping pull-up or bar muscle-up... it's a thrill to see the joy of accomplishment!!! The physical expression and collective energy are by far the most amazing aspects of this program. It is very prominent in competitive situations. When your teammate is working hard to keep you in the game, there is no choice but to work as hard as you possibly can to help out! We are all far more productive amongst our peers and it is simply a more enjoyable and rewarding experience!



A larger class "gets some" team work!

Workout of the Day
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

"You're alive. Do something. The directive in life, the moral imperative was so uncomplicated. It could be expressed in single words, not complete sentences. It sounded like this: Look. Listen. Choose. Act." -Barbara Hall