The Sport of Fitness

by carney on February 5, 2012

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On Saturday, February 4, Derek Vieira competed in his first CrossFit style competition, the CrossFit Emergence Winter Challenge.

The events were creative as they were brutal! And though Derek didn’t place where he’d hoped, he kept heart and pushed through like a champion!

We’re proud of you, Derek!

Workout of the Day
Four rounds for max reps:
Sumo-deadlift, 80% 1RM
Ring dips

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Choice

by carney on February 2, 2012

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You must ultimately decide whether the result is worth the effort. The early mornings, and late nights. Showing up to take on the toughest workout of your life, everyday. Controlling your eating habits. You are accountable for your success or failure. You must choose.

Workout of the Day
For max load:
Pull-ups 2×5 (reps x sets)

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On Display

by carney on February 1, 2012

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Transparency. There’s no place to hide here. Your strengths. Your weakness. Your work capacity is on display. It’s there, on the whiteboard next to your name. Represented as a quantity of work completed over time.  Don’t waste energy wishing it was otherwise. This is part of who you are, now, in the world. Accept it. Embrace it. And, make a commitment to improve it!

Workout of the Day
“Amanda”
9-7-5 reps for time:
Muscle-ups
Snatches, 60 kg

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Rigor in Training

January 31, 2012

  Severe training gets results. It’s never been any different. You get out of training what you put in. Thirty-minutes of moderate activity most days of the week is going to produce nothing but frustration. Workout of the Day Three rounds for reps: Sumo-deadlift high pull, 1 min Push press, 1 min Box jump, 1 [...]

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What About Cardio?

January 30, 2012

  What about cardio? Remains my favorite question to get from a new student. It never gets old. Simply because it often becomes their first connection between their training and real world performance. “Cardio for what?” I’ll ask. . . Blank stare . . . “What do you mean, for what?” they respond. As if [...]

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Are You Prepared?

January 29, 2012

  Preparing for the unknown and unknowable. Are you prepared to defend yourself, your friends and family, from violence? The “bad guy” isn’t always the one jumping out of the bushes brandishing a knife. Sometimes, it’s going to be the hothead at a party. And other times, it turns out to be your ex-girlfriend. Fact is, you don’t know [...]

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Throwing Punches

January 26, 2012

  “In CrossFit and in life, the importance of proper movement and functional strength can’t be underestimated. We have to be able to apply our strength in real-world environments. To be great, CrossFit trainers should develop not just an understanding of the fundamentals of gymnastics (broadly defined as effective movement of one’s own body), weightlifting [...]

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You Need Rings

January 25, 2012

  You need rings. A very common question I hear is “what equipment do I need for my home gym?” Depending on who you ask, you can get very different answers. Obviously, if you’ve got the money and the space, you can get all the accoutrements shipped to your door from Rogue. On the other hand, [...]

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Sometimes, Heart is All You’ve got

January 24, 2012

  Heart is all. Sometimes it’s the only thing that keeps you moving forward in a workout, a mission, or a battle against cancer. But like anything else, heart needs to be cultivated, nurtured, exercised. In your next WOD, practice not quitting, not giving in to your discomfort. Push forward harder against the workload and [...]

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Getting Somewhere

January 23, 2012

  Functional movements performed at high intensity. That’s CrossFit’s prescription for developing elite fitness. Take a barbell from the ground to the shoulders, squat it, then put it over head. Do that enough times with heavier loads and you get better and stronger doing that. Change the movements. Stack them up. Throw in some running. [...]

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