Tuesday, 02.09.10: Power of belief...

Dynamic Movement

90 degree quad stretch
shoulder mobility
Lunge complex
Lateral squats
Open/closed planks

Strength

Weighted Ring Dips
3 x max reps
*these are strict dips, shoulder gets below the elbow, full extension up top

W.O.D

4 rounds for time
15 Hang Power Cleans, 135 pounds
10 Chest to deck burpees
100 meter run
rest 60 seconds
*work on your burpees, I want the chest hitting the deck, not a belly roll

post time and comments below

CrossFit Endurance

Thats a lock out... nice work Piz...

going at it in the last 250 meters

Keeping the back locked in throughout the entire lift

Rit....

Do yourself a favor and watch the video below from Will Smith, probably one of the most successful people around.  By successful I am referring to happiness with ones self and life.  You should watch this video everyday!  I love this video and watched it plenty of times over....

Quote of the day

You can't expect people to look eye to eye with you if you are looking down on them.
       - Anonymous

Monday, 02.08.10: Stomp to be heard...

Dynamic Movement

Ankle Mobility
Shoulder Prep
Hand Walks
Skater Jumps
Lower Back Mobility
Burpee Broad Jumps

Strength/Skill

Back Squat 60% of your 1 RM
10x2 on the minute
L-Sit hold progressions 2x10 seconds (bent, single, double)

W.O.D

250 meter row
21-15-9
Thruster, 115 pounds
KB Swing, 70 pounds
250 meter row

Post time and comments below

CrossFit Endurance

Choose One of the Following Sports:

Swim: 3x(50m/y + 100m/y + 200m/y)

Bike: 3x( 1/2mile + 1 mile+ 2 mile)

Run: 3x( 200m + 400m+ 600m)

C2: 3x( 250m +500m+ 700m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

The common ground of it all...

This Tuesday night is our CFM Endurance Team Meeting.  The meeting will start at 6:30 pm and we will go into detail exactly what it is to be part of the CFM Endurance Team.  There are already a few adventure races picked out that we are going to tackle.  I will explain what is required to be on this team, and yes it is open to everyone.  There are no requirements to be on the team.  So, if you have interest.... show up!

There is some SUPER exciting events happening with CFM!  I will inform everyone this week, but I just wanted to build up some anticipation....

The next February On Ramp class is starting next Monday at 6:30 pm.  The classes are Monday, Wednesday and Friday and will last for 4 weeks.  There are still a few spots left if you want to get started.  If you want some feedbac as to how effective this program is to start at CFM, I will be posting some testimonials this week.

There is a sign up sheet at the front desk for the rowing seminar that is being held next Saturday, February 20 from 11 am to 12 pm.  If you are going to attend PLEASE put your name on the list.  Coach Andy needs to know how many people will be there so he can plan accordingly and make sure everyone gets lots of time on the rower.  Remember, this seminar is FREE for all CFM members, and $40 for all non CFM members.

Do you own a business?  Can you provide a service?  If you answered yes to any of these questions then why haven't you sent your information to vargoteam@att.net.  Rosanne is willing to put together a CFM Business directory for all of our members.  This is a great way to let the community know what you do.  So, if you said yes then send over your info and let the world know!

Quote of the day

Enjoy when you can, and endure when you must.  Johann Wolfgang von Goethe

Sunday, 02.07.10: breaking through..

Dynamic Movement

Shoulder Mobility
Lunge Progression
90 degree quad stretch (use bench or box)
Skater Hops
Hand Walks
partner band runs

Strength

Muscle up Progressions, work on 3 movements (the pull, transition, dip)
Good Mornings
10x2, increase by 5 pounds from last week
*2 reps every minute on the minute for 10 minutes

W.O.D

5 rounds of
7 Handstand Push-ups
10 SDHP, 135 pounds
*SDHP must come up to the chin for completion of rep

Post time and comments below

CrossFit Endurance

Choose ONE Of The Following Sports

Swim, Bike Run, C2

Swim: SC: 15min, LC: 20min, U: 30min

Bike:SC-LC 70min, U: 90min

Run: SC: 20min, LC: 40min, U: 70min

C2: 25min

 Lisa is hard at work..

Francine was an inspiration to watch as she pushed through the workout

Rich Kuepper was in the building giving a seminar on "Breaking through."

We had an amazing opportunity to have Rich speak yesterday, and for those who were in attendence, you all got the tools to tackle any opstacle.  Rich as given his seminars to coorporations as big as American Express and G.E, and because he is a friend of mine, he came in and spoke to you.  I am greatly appreciative of the opportunity to have had Rich here.  He is an amazing talking and full of energy.  Rich spoke on breaking through your barriers and achieving your goals.  The talk was absolutely amazing and you just had to be there to really experience the power of what he had to say!  Everybody ended the day with breaking an inch thick piece of wood.  EVERYBODY!!!  The talk was so impowering and I can't wait to put his words into practice.  For those of you who attended, please let me know your thoughts, and if you were not able to make it but want to here Rich speak let me know. 

We all have coaches and we all have people we can learn a things from.  One of the best peices of advice that I was ever told from one of my mentors was the second you feel you know it all, is the second you become a fool.  You can never stop learning new things and that is one my biggest joys.  I love sitting and talking with people who are tops in their fields and learning from them.  Some of things that I focus on to become a better trainer is to learn as much as I can, from sleep studies, to physics, biology, anatomy, movements, lifts, biomechanics, etc.  How do I learn these things, read and listen when people talk.  James Hobart is an awesome coach and an amazing Olympic lifter, so I get advice from him every week.  Always sort out new ways to learn, listen when people talk and hear what they have to say.  Learn something new each day and become better at what you do.

Upcoming Events at CFM

• Tuesday night at 6:30 pm is our CFM Endurance Team meeting.  
• In 2 weeks we will be having a free rowing seminar for all CFM members from 11 am to 12 pm.  This seminar will be run by Yale's rowing coach, Andy Card

Quote of the Day

"I gave it my body and mind, but kept my soul."  Phil Jackson