Bring on the 2011 CrossFit Games!
Thank you Kat for having the camera rolling and catching Machine Mike giving the ring HSPU a try. Judging from the amount of people who did that workout RX’d the other day, I think we all found a “skill” that we should be practicing more often. Hey Mike, don’t forget to thank Mesh for that great spot!-CN
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As promised, the winner of the first ever ARCFit Athlete of the Month award gets to program a workout as part of his/her extensive prize package. This month’s winner, Anthony “Beavis” Villareal, came up with this beauty for everyone to enjoy. Remember, don’t curse Chad or I after this one, it’s “Beavis” with a capital “B” (for brutal!).
Ant’s WOD- “Teacher’s Pet”
2 rounds for time
30 squats
30 box jumps
30 sit-ups
30 KB swings
30 burpees
30 deadlifts 135/95lbs
30 pull-ups
*2nd round-20 reps of each
Balance and Coordination, Among Other Things
Seven rounds for time of:
3 Cleans (205/135)
4 Ring Handstand Push-Ups
Partner stretch and foam roll
Highlights from the 2010 CrossFit Games, by CrossFit Again Faster – video [wmv] [mov]
Carli works her pistols with some assistance from a squat stand.
Balance-The ability to control the placement of the bodies center of gravity in relation to its support base.
Coordination-The ability to combine several distinct movement patterns into a singular distinct movement.
Balance and coordination are two of the 10 recognized general physical skills. These two skills were up front and center yesterday with the addition of pistols to the WOD. Rarely is the one-legged squat programmed in our workouts but man do they suck! Most of you (Sonic and Hoff are excused from this conversation) needed to use a support to complete the movement.
Stretching and foam rolling before and after workouts is very important but don’t forget to take a little time to work on a weakness, or three. Even 5 minutes of practice a few days a week on a skill that is difficult for you can pay huge dividends in the long run. You know better than anyone about your weaknesses and only you can make the effort to improve upon them.
What skill(s) do you need to practice more and which exercises/movements would you like to see come up more often during programming? Rope climbs, ring work, handstands, etc. Post your thoughts to comments.
Here is the complete list, you are only as fit as you are competent in each one:
The 10 General Physical Skills
1. Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
2. Stamina – The ability of body systems to process, deliver, store, and utilize energy.
3. Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – The ability to minimize the time cycle of a repeated movement.
7. Coordination
8. Agility – The ability to minimize transition time from one movement pattern to another.
9. Balance
10. Accuracy – The ability to control movement in a given direction or at a given intensity.
Day 1 of Main Site Programming is in the Books
Brandon H. ponders the next few minutes of his life.
Nothing like starting 3 weeks of CrossFit.com programming immediately after the 2010 CrossFit Games end! ”Double Helen”, sure why not! Remember peeps that scaling is always an option and should be used when appropriate. We had a couple of DNF’s yesterday that might have been avoided with proper scaling measures. Here comes more fun…
AMRAP in 7 minutes:
7 Deadlifts (315/205)
20 m sprint
14 one-legged squats
21 double-unders
20 m sprint
Rest 5 minutes
Practice your L-sits or handstand holds
Partner stretch and foam roll
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Our Friday morning Yoga class with Julie M. has been a big hit. Some of you are asking about an evening class so we wanted to see what the interest level was. As it stands now, it would most likely be on Friday nights. Post your thoughts to comments or shoot me an email if your interested.
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Going mainstream: The 2010 CrossFit Games Adidas commercial – video [wmv] [mov]
Hello CrossFit.com WOD’s
Some of the winner's from this year's CrossFit Games
First of all, congrats to everyone who followed the last 3-week program we just completed. We saw a lot of PR’s from everyone and most of you pushed yourselves further than what you normally do in the box. Real proud of everyone! The next 3 weeks I decided to change it up a bit and follow the CF Main Site WODs. The main site follows a 3 on, 1 off routine. Meaning 3 days of training and 1 day of rest. Rest days will be random throughout this program and some of these days will fall during the work week and weekend. Not to worry because when the mainsite calls for a rest day, I have programmed these rest days as “Skill Session” days. You’re to come in and test on various movements at a prescribed weight, also endurance, agility, and more. We’re obviously closed on Sunday’s so if a rest day falls on that day then treat it as a rest day. Also, the main site WODs are hellish and hard but scaleable. So if you look at the WOD and decide not to come in because it’s hard, then your cheating yourself. If your going to cheat yourself then you might as well make it worthwhile by eating all the crap food you absolutely love and ruin the hard work you put in. Wah wah wah…get in the box and push your fitness even further and make more PR’s. After the 3 weeks of main site wods we are going to test in lifts and benchmark wods. 3-2-1… Aloha!
Fresh from the 2010 CrossFit Games, it’s “Helen” on steroids:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 pull-ups
Run 800 meters
42 Kettlebell swings
24 pull-ups
Run 400 meters
21 Kettlebell swings
12 pull-ups
Graham Holmberg 16:59 (men’s champion), Annie Thorisdottir 17:53 (women’s runner-up).
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If you missed the action this weekend, check out the archive footage of the 2010 CrossFit Games. There were some amazing athletes showing off their ability to excel in the realm of the unknowing and unknowable. I recommend watching it before coming in to the box for a little extra inspiration!-CN
Triple Extension!
Ankles, knees and hips are all in full extension as "Dubie" goes for a clean max.
In Teams of 4 complete the following:
100 Power Cleans (135/95)
100 Box Jumps (24″/20″)
100 Pull-Ups
100 SDLHP (95/65)
100 Burpees
At the same time: Row a 4 k
Complete the prescribed number of reps for the first exercise before moving on to the next. Only one person can be working at a time (not including the rower). 3, 2, 1…hurry up it’s hot out here!
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The free intro class is on today at 11:00 am! Bring your friends/family in for a good time and some good sweat.
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CrossFit Games 2010 has begun. Go here to follow all of the action The 2010 Games free webcast starts live at 10am PDT July 16th on live.crossfit.com.
