The 400m. loop. Follow the red and green lines.

Thom is one our new crossfitters working through the On-Ramp, say "Hi!" if you get a chance!

CFHQ

Rest Day

CFSS

400m run

21 Box Jumps 20"

18 Sit-ups

15 KB Swings 55/40 lbs

Did you know there are two types of kettlebells swings? There's the American Swing which we commonly practice in Crossfit. You drop into a quarter squat explode into full overhead. you should be able to see the ears in front of the arm's at the top position. The second swing is a Russian swing, this is culled much more from the posterior chain. You hinge at the hip, flex your knees slightly and explode from there. The russian swing only goes to eye level. Kettlebell movements are something we really haven't done a lot of in here, even though there a lot of fun! Kettlebells have come down a long way in price, yet they are still not as economical feasible as dumbbells for most people and gyms.

There is a whole world of Giveroy Sport out there for people to explore, with fun unique movements. This is a video of a timed KB snatch competition, it's kinda like watching paint dry, but then you realize those guys are swinging 72 lbs around like nothing for 150+ reps.

-Paul Siegel

Sunday is at 11.

Happy Birthday Jarrett!

As Many Rounds As Possible in 20 minutes of:

65 lbs. Power Snatches, 12 Reps

10 Push ups

For a completely unrelated note, but excellent blog on Hero workouts take a look at this post.

Today's workout included Power Snatches. A "power" variation of any movement is essentially an incomplete version of the full thing. By incomplete I mean that you don't do the full thing. In a power snatch or clean, you land above parallel but with bent knees. Many people find the power movements to be easier because they are less reliant on technique and more responsive to strength. What I mean by this is that some people find it easier to "muscle" a power snatch up than to do the full thing. I know I do. However this is a fallacy, better mechanics in the full snatch will translate to a better power snatch. The opposite is not true. It will however increase strength in certian areas for the full snatch.

That's all I really got for today, as I've been out sick since Monday. Hope everyone has had a good week. See y'all tomorrow if I don't see you today.

-Paul Siegel

Wade, Becky, Vilas and David killin the pullup ladder this am

New Fitter Bart doing his first "Total" hitting = 9..0..5?!!? What?

Nate and Jonathan at last weekends CrossFit 2 cert with 2009 CrossFit Games winner Tanya Wagner.

CFHQ

Pullup ladder

CFSS

-After burner-

run 200 meters

10 burpees

(4 rds)

Rob and Jen getting after some wallball shots.
Sheri working on her new commitment to 5 days a week CrossFit.

Our resident Canadian making box jumps look easy. Awesome job Kodi.

"TOTAL"

Backsquat, 1 rep.

Shoulder Press, 1 rep.

Deadlift, 1 rep.

A quick discussion about heavy days. Ask yourself a couple of questions. First, what are your favorite workouts, the one's you push yourself the hardest on? Second, What are your least favorite workouts, the one's you don't push your limits on? Now ask yourself why should you approach these workouts with a different intensity?

Here is a quick answer for the last one, YOU SHOULDN'T!

" We are only as fit as limits of our abilities"- Greg Glassman

(May not be an exact quote)

In CrossFit there are 10 general skills of physical fitness. They are: Cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. We are only as fit as we are competent in these domains.

Basically, if you cant run fast, then that is the limit of your fitness. If you cant do 10 pull-ups in a row, then pull-ups are the limit of your fitness. If you cant lift heavy weights, then strength is the limit of your fitness.

When you get up and read the WOD, pay attention to how it makes you feel and also to the way you approach the gym that day. Chances are if you are weak your going to hate heavy days and treat them with a defeated mentality. The same rule applies for running long distance if you hate 5k runs. I know that I have to dig extra deep on the 5k days in order to get a P.R. let alone just to get myself out to Columns drive.

What ever the reason for your lack of intensity with whatever workout troubles you, I ask you to re-frame your thought process. Don't allow intimidation or a self-defeating mindset hold you back. You need to attack the days you hate and suck at with more intensity than everything else you do in here. Find a goat and fix it. Get out there and increase your capacity.

What is your least favorite workout/exercise? Why? What are your new goals to become better in this domain?

Post to comments.

Krissi and Georgia rockin the snatch workout!

Nate doing "FatNate"

"The Limbirds" and friends did a fantastic job on "Day 1" yesterday! From left to right, Russ, Lauren, Susan, Kat, Jonathan, Anne and Jenn. Jonathan and Nate have been fortunate in spreading their passion for CrossFit to their families and getting them in here to train. This is HUGE in the grand scheme; it's all about making a difference in the life of others! CrossFit is a phenominal tool to keep your family and friends healthy and happy.

"Brisk stroll"

15 wall ball shots, 20lbs./14lbs.

100 meters farmer walk,70lbs./50lbs.

20 box jumps, 20 inch box

15 deadlifts,225lbs./155lbs.

(3 rounds)

Nate and Jonathon made a trip down to Decatur CrossFit to take part in the the lvl. 2 cert. Here there hanging with Chris Spealer and Chuck " The Most Powerful Man in the World" Carswell.

Vilas Working through some serious squats on Saturday.
One of our newest badasses, Stacy fighting through the Saturday WOD.

5 Rounds for time of:

95lb. Snatch, 3 reps.

95lb. Overhead Squat, 3 reps.

400m. Run

25 squats

25 pushups

25 pullups

25 situps

50 squats

50 pushups

50 pullups

50 situps

75 squats

75 pushups

75 pullups

75 situps

Russ, working through Cherry.

There's just something about fall. Chace and his roommate's annual holiday card. They're close.

CFHQ

Rest Day

-or-

CFSS

150m Row

5 Knees to Elbows

10 Burpees

5 rounds for time
We've gained seven new people in the past couple of days, and we're hoping to gain a lot more. As we get busier we'd like y'alls help in making sure this place runs efficiently.

• If you see a new face go ahead and say Hi, introduce yourself and talk about Crossfit, you've got a built in conversation starter right there. It's all about community in here.
• Make sure to wipe down your Abmat's, mats, bars, parallettes, pull up bars and anything else you sweat, sneeze or bleed on. We love to share in here, but not H1N1 or MRSA.
• On that note, we'll assist you but make sure you're racking up all your weights, putting up dumbbells and putting away stuff were it goes. It's not a problem right now but make sure to get in the habit.
• As we get more people in make sure to show up on time and start the warm up on time, it becomes more disruptive to classes when we have to wait for someone who's late. If you have a time restriction make sure to let one of your trainers know so we can help you out.

Tomorrow is Halloween, we'll all be in Costume. You are more than welcome to come in costume as well. In fact it almost guarantees a spot on the blog.

Your Friday Video of the week is this one coming to you from MadTv. Which has been cracking Nate and myself up all week. May not be Work and Family Safe for all office environments. Opens in Youtube with sound.

"Annie"

50-40-30-20-10 reps of:

double unders

situps

Mariana recently completed the on-ramp. Look for her in our normal classes.

Bart breaking the 6 minute barrier on "Cherry" with a 5:42 after his on-ramp, good to have you with us.

A well spotted back squat has two spotters each moving with the lifter and ready to respond at any down ward movement. Pay attention!


Nate's a tough workout, no question, but it's pretty short. Becky, Jarrett and A.J. getting after the pain.

Back Squat

5-5-5-5-5

This morning we're going to talk about heavy days and squat days. A subject particularly close to my heart. Let's start with today:

What today is is called "A progressively loaded 5 rep max". Which means that with each set I'm going to try and add weight until I can do no more weight. This day calls for 5 others may call for 3 or 1. Either way the work is the same. Sets for a projected max of 315 will look like:

235x5, 265x5, 285x5, 305x5, 315x5

In this case the old 5rm would have been either 285 or 305. We're looking at a total poundage of 7025 lbs. moved today before adding in body weight. With an assumed body weight of 210 it's 12275. Notice that in this working set, I've prescribed larger jumps earlier in the set. This holds true for any heavy day were you know your maxes already. For a workout were I don't know your maxes we'll prescribe ten pounds jumps till a degradation in form.

The other way a heavy day can be done is "Sets Across". What this means is that I'll have a weight beneath a 5 rep max and will do all the sets at this weight. For this workout with a 5rm of 305 I'd be looking at 295 or 285 to do my sets at. This means that my sets would look this:

285x5, 285x5, 285x5, 285x5, 285x5 or 285x5x5

Even with 285 the total poundage before body weight is 7125 already 100 lbs more than the progressively loaded one. With 295 its 7375. A good question is why progressive loaded is prescribed instead of sets across. I believe that what HQ is looking for is 5 heavy sets of 5. Ultimately working for that new 5rm whether we reach it or not is going to be better a workout than sets across. With this we're going to be creating peak power for the prescribed amount of work, Crossfit is about intensity in this example weight equals intensity. If we're specifically in a strength training program than sets across is going to allow more accumulated poundage and more gains for this goal, namely strength. Remember Power= Intensity=Results

Here's an interesting thought experiment: My total weight with progressively loaded 5rm squats is 12275, this divided by my body weight of 210 is equal to 60 body weight squats, for arguments sake we'll say in the same amount of time it took me to do the reps of 5 without rest. Does the more weight I lift on heavy days equate to better performance on body weight movements? In other words: Does strength trickle down?

High Bar Back Squat (HBBS) vs. Low Bar Back Squat (LBBS): Everyone knows the high bar, it sits on your traps and requires a more upright posture to go deep enough. The low bar sits on the spine of the scapulae and recruits more prime movers, mainly the hamstrings and adductors. We've seen that people can move more weight with the LBBS, it is rather uncomfortable, but ultimately More Weight=More Power=More Intensity=More Results.

I've practiced both, and the difference in movements is extreme. In a HBBS, to go A** to Grass requires a lot of flexibility and core strength as well as good reserve of low back strength, olympic lifting shoes helps as well. It is a much more skill based squat than most people realize. For Crossfit, were the transference of a High Bar Back Squat to Olympic lifting is negligible, we will probably use the Low Bar Back Squat. Feel free to discuss.

Expect to see more about all this in the future.