Fitness for Performance & Life

Change happens over time!

2012-03-07T10:27:00.002-05:00

Wednesday

2012-03-07T04:09:00.001-05:00

Warm up

Lunge complex

Toes to rings

MB cleans

Skill

SDHP & push press

WOD

“Fight Gone Bad”

3 rounds of:

Max reps each station

Wall ball

SDHP

Box jump

Push press

Row for calories

Rest 1 minute

Ask: Learning The Classic Lifts At Age 40 by Greg Everett - Catalyst Athletics Blog

2012-03-07T04:09:00.000-05:00

Ask: Learning The Classic Lifts At Age 40 by Greg Everett - Catalyst Athletics Blog

Finally

2012-03-06T08:03:00.000-05:00

Tuesday

2012-03-06T04:08:00.000-05:00

Warm up

2 minutes of double unders

Hold true support on rings

Hold L-sit

Hold handstand

Hold hollow

Skill

Pair up work on internal rotation with lacrosse ball

Strict ring dip & strict push up

WOD

Row 1K

Tabata

Strict ring dips & strict push ups

Monday

2012-03-05T04:08:00.000-05:00

Warm up

400m run

Yoke walk

Skill

Hip distraction spider man

Back squat

WOD

Back squat

3-3-3-3-3

Trainer Highlights

2012-03-04T10:09:00.002-05:00

A Little Deception Helps Push Athletes to the Limit

2012-03-04T10:08:00.000-05:00

By GINA KOLATA

Published: September 19, 2011

The trained bicyclists thought they had ridden as fast as they possibly could. But Kevin Thompson, head of sport and exercise science at Northumbrian University in England, wondered if they go could even faster.

More Personal Best Columns

So, in an unusual experiment, he tricked them.
In their laboratory, Dr. Thompson and his assistant Mark Stone had had the cyclists pedal as hard as they could on a stationary bicycle for the equivalent of 4,000 meters, about 2.5 miles. After they had done this on several occasions, the cyclists thought they knew what their limits were.

Then Dr. Thompson asked the cyclists to race against an avatar, a figure of a cyclist on a computer screen in front them. Each rider was shown two avatars. One was himself, moving along a virtual course at the rate he was actually pedaling the stationary bicycle. The other figure was moving at the pace of the cyclist’s own best effort — or so the cyclists were told.
In fact, the second avatar was programmed to ride faster than the cyclist ever had — using 2 percent more power, which translates into a 1 percent increase in speed.

Told to race against what they thought was their own best time, the cyclists ended up matching their avatars on their virtual rides, going significantly faster than they ever had gone before.
While a 2 percent increase in power might seem small, it is enough to make a big difference in a competitive event that lasts four to five minutes, like cycling for 4,000 meters. At the elite level in sports, a 1 percent increase in speed can determine whether an athlete places in a race or comes in somewhere farther back in the pack.

The improved times observed in his experiment, said Dr. Thompson, are “not just day-to-day variability, but a true change in performance.” And they give rise to some perplexing questions.
What limits how fast a person can run or swim or cycle or row? Is it just the body — do fatigued muscles just give out at a certain point? Or is the limit set by a mysterious “central governor” in the brain, as Timothy Noakes, professor of exercise and sports science at the University of Cape Town in South Africa, has called it, that determines pacing and effort and, ultimately, performance?

Until recently, exercise physiologists have mostly focused on the muscles, hearts and lungs of athletes, asking whether fatigue comes because the body has reached its limit.
But athletes themselves have long insisted that mental factors are paramount. Roger Bannister, the first runner to break the four-minute mile, once said: “It is the brain, not the heart or lungs that is the critical organ. It’s the brain.”

Now researchers like Dr. Thompson are designing studies to learn more about the brain’s influence over athletic performance.

For example, Jo Corbett, a senior lecturer in applied exercise physiology at the University of Portsmouth in England, wondered how much competition can affect an athlete’s speed. To find out, he asked cyclists to ride as hard and as fast as they could on a stationary bicycle for the equivalent of 2,000 meters. As he rode, each rider was shown an on-screen figure representing the cyclist riding the course.

Then Dr. Corbett and his colleagues told each athlete that he would be racing against another rider hidden behind a screen. The researchers projected two figures on the screen, one the outline of the rider and the other the outline of the competitor.

In fact, the competitor on the screen was a computer-generated image of the athlete himself in his own best attempt to ride those 2,000 meters.

The cyclists rode furiously through the on-screen race. And, as happened in Dr. Thompson’s experiments, the cyclists beat their best times, finishing with a burst of speed that carried them to virtual victory by a significant length.

Dr. Corbett said the extra effort, above and beyond what the athletes had previously demonstrated, seems to come from the anaerobic energy system, one that is limited by the amount of fuel stored in muscle. The brain appears to conserve the body’s limited fuel to a certain degree, not allowing athletes to work too hard.

But in a race, he said, the brain seems to allow athletes to tap more deeply into energy stores than would ordinarily be permitted. “Competition is able to motivate you to dip further,” Dr. Corbett said.

More Personal Best Columns

Money, in contrast, does not increase individual performance, Dr. Corbett said — at least, not in research experiments. Physiologists have asked athletes to go as fast as they can on a course and then offered money if the athletes could beat their own best times. They could not.
Still, there must be a limit to how fast an athlete can go, even with the most intense competition or even with deception. In a new study, Dr. Thompson tried to find what that limit is.

He used the same method as before: Cyclists on stationary bikes raced an on-screen avatar going a bit faster than the cyclist’s own best time. In one group, the only variable was competition. Cyclists were told that the avatar would be going 2 percent faster or 5 percent faster than the cyclist had ever gone.
The other group was deceived. Each cyclist was told to compete against an avatar that would be moving as fast as that athlete had in his best effort. Actually, the avatar was programmed to race 2 percent harder or 5 percent harder. (A 5 percent increase in power translates into a 2 percent increase in speed, Dr. Corbett said.)

The cyclists in the first group gave up from the start when they knew the avatar would be moving faster than they ever had — even when the avatars were going 2 percent harder than the cyclists’ own best times. Instead, the athletes matched their own best efforts.

As had been observed in previous experiments, cyclists in the second group, who were deceived, kept up with their avatars when they were programmed to perform 2 percent harder than each athlete at his best. But 5 percent was just too much: The athletes kept up for about half the race, then gave up.

In the end, their overall pace was no better than it had been in their best effort without the avatar. Some seemed to do even worse than their previous best effort.

“It comes back to the belief system within the athlete,” Dr. Thompson said. Within limits, if an athlete thinks a certain pace is possible, he or she can draw on an energy reserve that the brain usually holds in abeyance.

One lesson, Dr. Thompson said, is that coaches can eke better performances out of athletes by means of small deceptions.

When an athlete has reached a plateau, a coach might tell an athlete in a training session that the course distance is slightly shorter than it actually is, for example, or that his or her speed at each interval is slightly slower than it is.

The new research suggests that this strategy may bring about an increase in performance, and Dr. Thompson said that it has been used to coach elite middle-distance athletes, although he declined to provide details.

But it is a risky approach, he added: Even small deceptions can erode the trust between athlete and coach.

Highlights for February

2012-03-03T19:17:00.002-05:00

Nice job!

2012-03-03T15:49:00.000-05:00

I want to congratulate everyone that competed today. All of you did great! Also, some of you lifted more weight that you thought, Nice work!!!

Great work gang!

Coach

Photos from today's competition are here: https://www.facebook.com/media/set/?set=a.203790969728378.45102.114605361980273&type=3&l=44b29bc762

CF Open WOD 12.2

2012-03-03T07:15:00.000-05:00

Hey Gang,

Remember to get to the box at 8:30am for a mandatory athlete meeting. Also, I will assist in giving a plan of attach for the WOD. We at AMRAP Fitness want everyone to succeed, stay healthy, and return for another workout.

I will also run a SNATCH specific warm up for the group as a whole.

Good luck and please see a coach/judge of my self for any questions.

Thanks,

Coach

CrossFit Open WOD 12.1 20 weeks Pregnant

2012-03-02T18:51:00.001-05:00

CrossFit Open WOD 12.2 HEATS

2012-03-02T04:09:00.003-05:00

HEAT #1
Chad S./ Irene (N)/ Jake K./ Peter (N)/ Andrew (N)

HEAT #2
Micky F./ John (N)/ Barry S./ Jim G./ Mike F.

HEAT #3
Jill H./ Robyn R./ Illicia S./ Katie (N)/ Jen (N)

HEAT #4
Jay D./ Nelson (CFR)/ Armando (CFR)/ John G./ Frank C.

HEAT #5
Stephanie (N)/ Natalie L./ Dani (CFR)

Friday...

2012-03-02T04:09:00.002-05:00

Warm up

Chain drag sumo

GHD sit up

Chain drag backwards

GHD back ext

Skill

Floss hamstring

Partner WOD

8 rounds of “Tag”

200m

Battle rope until partner returns

Winning!

2012-03-01T20:06:00.000-05:00

Well here is the moment you have been waiting for...

The winners for the 45 day challenge...

Open category
Men: 1st Jake Kossowsky, 2nd Barry Slivka, 3rd Will Rose
Women: 1st Robyn Ransom

Masters category
Men: 1st Tony Listro, 2nd Roy Morchian, 3rd Mike Curcio
Women: 1st Tracey Listro, 2nd Jill Hall, 3rd Pat Dragon

Congratulations!

First place winners will win 6 group session, a t-shirt, and a bumper sticker...

Open WOD 12.2

2012-03-01T18:39:00.000-05:00

FYI: there will be an official athlete meeting @ 8:30am... PLEASE, be there and ready to rock out!

You are responsible for making sure your Workout 12.2 score is submitted by:

March 4 5:00 PM Pacific Time (March 5 01:00:00 GMT/UTC)

You can confirm your score has been successfully submitted by seeing that it appears on yourScore Submission History. If you do not see your score on that page, it is not in our system, and you need to try again.

Late scores are not allowed. If you are having technical problems submitting a score, you must email support@crossfitgames.com before the deadline with your name, score, and the name of the affiliate validating it or the video url. Any emails received after the deadline will not be considered.

Other information:

You can submit multiple scores per week while submissions are open. Your best validated score will be on the leaderboard.
On your Score Submission History page you can withdraw a score and re-submit if you made an error.
After submissions close on Sunday, Affiliates have until March 6 5:00 PM Pacific Time to validate your scores. It is the responsibility of the Affiliate manager to validate scores before that deadline.

Thursday...

2012-03-01T04:07:00.000-05:00

Partner warm up

MB chest pass

MB hip toss

MB sit ups

MB rotations

Wall ball

Skill

Shoulder distraction & hip distraction

Thrusters

WOD

“Fran”

Thrusters & pull ups

21-15-9

Wednesday...

2012-02-29T04:09:00.000-05:00

Warm up

2 minute jump rope

Hand walk

MB sit ups

Wall ball

MB cleans

Skill

Shoulder distraction bully stretch

Strict press

WOD

Complete the following:

75 strict press

50 toes to bar

25 burpees

Tuesday...

2012-02-28T04:09:00.001-05:00

Warm up

Burgner warm up

Skill

Squat snatch

WOD

Complete the following:

Row 1k

30 squat snatch

Peep it!!!

2012-02-27T10:30:00.001-05:00

Hello all:

I wanted to congratulate all of you that competed this weekend... Nice job!!! I'm proud of all of you... Week #1 in the books... Just a reminder on your profile make sure that you have CrossFit South Rockland as the affiliate you represent.... people are getting confused by this and the affiliate that completed the workout at... Just double check... I would really appreciate it...

Also, Week #2 of the CrossFit open is on the way... I hope all of you have a tasted the cool aid and like how it fired you up and inspired you to become a better athlete...

Next, CrossFit Kids will begin this Thursday March 1st and every thursday @ 4:30pm (ages 4 to 11)... its a ten week program for $200... remember if you refer a friend that signs up your kid gets a free t-shirt... Let's try to blow this program up... I'll also offer t-shirts to adults that refers a kid that signs up...

If you have GOALS on the board lets knock them off.... It's time!!!!

Finally, KEEP A TRAINING LOG/ JOURNAL!!!!! this will help you reach goals and keep you in check....

Thanks,

Coach

Monday...

2012-02-27T04:04:00.000-05:00

Warm up

400m run

False grip pull ups

Ring dips

Hand walks

OHS

Skill

Hip distraction Sampson

WOD

“Barbra”

5 rounds of:

20 pull ups

30 push ups

40 sit ups

50 squats

Rest 3 minutes

Paleo Diet: Am I losing enough weight

2012-02-26T08:15:00.000-05:00

Hey folks!

Just quick one here. I’ve received about 50 private messages, twitter pings and other reach-outs this morning with the general theme being: “Hey Robb, I think I’m stalled on my WEIGHT LOSS…should I go ketogenic? Cut out nuts? Join an Ashram?”

Folks are forgetting or ignoring the protocol in the book. I do not want you focusing on weight! I want you taking photos, and measurements, I want you picking away at a performance goal. I want you sleeping 8-9 hrs per night in a pitch black room. I want you to know the difference between a mouth and a vacuum cleaner. If you can do those things, you will succeed. Period. If you choose to drive the boat your own way, focus on the scale, you will do neurotic shit and you will scuttle the effort.

So, quick re-cap:

1-Have you taken before pictures as is detailed in the Paleo Solution? Are you taking progress photos?

2-Are you getting 8-9 hrs of sleep per night in a pitch dark room. I do not give two squirts about your excuse here! DO IT.Inadequate sleep cock-blocks fat loss. And give me a break! I’m asking you to SLEEP! How much easier can I make this?

3-What is your primary and secondary performance goals? If it’s run a marathon…oh, so help me!

4-Give some thought about what a reasonable portion size is. Lead with protein, have “lots” of veggies, don’t go wild on the fat sources so we can get both appetite suppression via the protein AND a mild calorie restriction. K?

Follow the protocol folks, read the FAQ and re-read the implementation chapter of the book. This stuff will work, don’t fight it.

About the author

Robb Wolf, author of The Paleo Solution, is a former research biochemist and one of the world’s leading experts in Paleolithic nutrition. Wolf has transformed the lives of tens of thousands of people around the world via his top ranked iTunes podcast and wildly popular seminar series. Read more...

ShareThis

2012-02-25T22:05:00.001-05:00

WOD 12.1 was a success!

Several of you stepped it up and reached within. Nice work!

I am really proud of all of you that took part and supported others.

More is yet to come. Once again nice job and see you Monday!

Coach

Good Luck!!!

2012-02-25T08:20:00.000-05:00

WOD 12.1

7 minute AMRAP
Burpees (must touch a target 6 inches above your reach)

**Pace yourself and listen to judges**

Good Luck!!!

I'll be thinking of all of you...

Friday

2012-02-24T05:54:00.002-05:00

Warm up

Run 400m

Pick object for the WOD

Skill

Technique work on object

WOD

Pick your object

30 reps ground to over head

Stuff crossFitters say

2012-02-24T05:54:00.000-05:00

Week #1 CrossFit open Heat assignments

2012-02-23T17:23:00.001-05:00

Heat #1
Jim G./ Mike F./ John R. (N)

Heat #2
Micky F./ Jill Hall/ Irene T. (N)

Heat #3
John G./ Illicia S./ Frank C.

Heat #4
Natalie L./ Robyn R./ Barry S.

Heat #5
Armando E./ Chad S./ Jake K.

Heat #6
Stephanie V. (N)/ Kate B. (N)

Thursday

2012-02-23T04:09:00.000-05:00

Warm up

Jump rope 2 minutes

Pass throughs w/ PVC

OH duck walk

OHS

Inversion to lower on rings

Skill

Hip distraction pigeon

Double unders & bear crawls

Partner WOD

“Tag”

12 minute AMRAP

25 double unders

Bear crawl until partner is finished

Day #45 Wednesday

2012-02-22T04:08:00.002-05:00

Last day of the #45 day challenge... compare your results to day #1 and let us see who the new winners are...

Warm up

Practice double unders 2 minutes

Dynamic walk

Inch worm

Lunge complex

Knees to elbows

Skill

Double unders & roll out calves

WOD

Part #1

Tabata

Double unders

Burpees

Part#2
2K row

Old results from 45 days ago

Diet: The Next Performance Enhancing Drug

2012-02-22T04:08:00.000-05:00

We just got the latest newsletter from Takano Athletics. Bob Takano references an article from the Arizona republic. Here's a link to that article: Read Me!

Athletes being athletes; they are always looking for the next advantage over their competition. With the major crack down on performance enhancing drugs, it seems apparent that athletes are turning to the more important substance that they put into their bodies. Food.

Steve Nash of the Phoenix Suns is on the leading edge of this movement. He says that he tries to only eat things that have been around for the last 50,000 years. Sound familiar? The Paleo Diet is helping Steve get better and faster as he gets older. He shared his Paleo Diet secrets with team mate Grant Hill, who at 38 years old has only missed 3 games over the last 3 seasons. Coincidence?

It would seem that from the article, that most professional athletes aren't as diligent with their food choices as Steve Nash and all of our faithful Paleoblocks Readers. There is now a slow transition by some athletes away from the large buffets of sugars, grains, and processed foods toward organic meats, veggies, fruits and nuts. It would seem that everyone is noticing the benefits as well. These athletes feel less fatigued, recover quicker, and miss less days due to illness and injury; all things that translate to big money in the world of professional sports.

Do you think the trend will permeate all teams or will there always be people that stick to "business as usual?"

Sign up for the Takano Athletics newsletter and follow his blog. Bob Takano is a Hall of Fame Weightlifting Coach and has some of the most insightful articles around.

Day #44 Tuesday

2012-02-21T04:07:00.001-05:00

Partner warm up

5 minute AMRAP

Famers walk increase load every other turn

Skill

Keg or stone ground to shoulder

WOD

5 rounds of:

5 ground to shoulder stone or keg

Max effort strict pull ups

The CrossFit Open for beginners

2012-02-21T04:07:00.000-05:00

ARTICLE

THE CROSSFIT GAMES OPEN FOR BEGINNERS

by:

Aaron Carr

About a year ago, as a representative of the silent masses, I shared an open letter with the community about my experience with CrossFit. I shared that as a silent (although somewhat less quiet now) backyard CrossFit addict, I enjoyed my five-step stroll to my backyard workout area too much to join an affiliate. But, I still felt a great appreciation for the community and the rich development CrossFit had seen. Two months later the Open began and it all exploded.

My first impression of the Open format when it was announced was slight trepidation and huge doses of curiosity. How would this whole mess work? How could people really put their lives on hold for six weeks? How could you design a workout that would be a truly good measure to separate the crème de la crème of the elite, and still be inclusive of the general populace?

It left me intrigued and curious enough that I strolled into CrossFit Full Strength a couple miles from my work to find out how they were going to make the whole thing work at a local level. I chatted with the owner, Gayle Shalloo, who, at 5-foot tall, I describe as having far more energy and power than her stature would hint at. She was very welcoming and in a very gracious manner persuaded me to overcome my insecurities and “just go for it.”

The problem was, I didn’t think about the timing at all. It was a complete impulse buy that I made without even taking a look at the calendar. I just thought it would be fun; you know, the sick kind of fun that leaves you crumbled on the floor in the fetal position.

For some of those out there like me who are not firebreathers or didn’t make it to Regionals or the Home Depot center, I would like to share some of the lessons learned from my experience.

Life on hold

One of my first concerns was how I would be able to participate week in and week out for six weeks. In Phoenix, a few affiliates got together and rotated weeks through the affiliates where a different affiliate would host the workout to lessen the burden on any one affiliate and to increase camaraderie among athletes. But they made the expectation that all participants would be as prescribed with no scaling.

Problems began at the very beginning. I neglected to notice that my wife had planned a vacation during my son’s spring break and I would be camping in a national park from Tuesday evening through Sunday, which was the exact time when I would need to submit a video for the first week. In addition, I neglected to check my schedule or notice that I was committed to participate in two triathlons during that period.

Fortunately, the technical difficulties of the CrossFit Games website favored my schedule and I was able to participate in the second week of the “first week.”

For the weeks were I had other competitions I threw caution to the wind and just went for it. CrossFit does do a surprisingly amazing job at preparing us for the unknown, unknowable, unexpected or unscheduled. I was able to participate without any major physical consequences, aside from the potential semblance to Pukie that accompanies most CrossFit workouts. I didn’t have to put my life on hold and, instead, had the pleasure of boring my extended family with lengthy descriptions of the workouts and my experience each week at family gatherings.

Our capacity is greater than perceived

One of the common statements we hear in CrossFit is that the workout was harder than expected. But every single week I heard people exclaim with excitement about some PR they had personally achieved, from a first double under or a PR on squat clean and jerk.

Week four was a major concern for me. When muscle ups were posted, I knew I was in trouble. I didn’t have muscle-ups. I tried for three days when I was fresh to get a muscle-up, to no avail. As a consolation, in my practice I was barely getting through the overhead squats and figured the lack of muscle-ups wouldn’t be much of an issue if time ran out before I got that far.

I woke up early Saturday morning and in an annual tradition went and competed along with my 12-year-old in a sprint triathlon. I rested for a little bit and then I went to CrossFit Full Strength where they were judging the workout.

At “3,2,1, go,” I drove through the bar-facing burpees and finished the overhead squats when I realized, oddly there was still time left on the clock. went to the rings and my first attempt was utter failure. In my second attempt, I kipped with every ounce of energy I had left and caught myself in a very deep dip and realized, “I think I can press out of this.” With a grunt and scream that was probably far out of proportion to the accomplishment, I pressed into my first muscle-up.

Beaming from ear to ear, I dropped to the ground and thought, “Let’s try this again.” I was able to get one more muscle-up before time ran out. I was even fortunate that there was a media crew on site that captured my first two muscle-ups on film. I have video proof!

Beyond the personal bests achieved, the weekly requirement to perform as prescribed forced me to push harder that I would have otherwise. I scale workouts based upon my perception of the workout’s intent and my perception of my capacity. The requirement to not scale forced me to readjust my perception and push beyond my threshold. I have readjusted how I scale on a weekly basis since then and have realized a much greater improvement this year.

There are always weaknesses

Each week as the workouts were posted, I expected one of them to play to my strengths, but each and every one seemed to have at least one major component that was punishing. Whether it was my lack of proficiency in double-unders, my complete absence of experience with muscle-ups, or my personal kryptonite of thrusters, each week was revelatory in new opportunities to improve a glaring shortcoming.

I was surprised to hear so many of the interviews with firebreathers include discussions on things they perceived as their weaknesses and express the way they work on their “shortcomings.”

But the beauty of the adventure of life is that we are here to learn and grow. This encapsulates my personal philosophy in life. Each learning opportunity is presented to us in different ways until we chose to learn it. CrossFit is an avenue that permits us to face those weaknesses and address them.

Data is fascinating

I am a data junkie and I love comparing things. As dismal as the news was that I was so far down on the list of rankings, I still had a lot of fun tracking my progress as the weeks went along.

I created a table of my ranking by world and by region. I was able to track the comparison between my performance for the workout and my performance cumulatively through all the workouts.

Just by sticking around and pushing through all the workouts, my ranking progressed from week to week. I had fun comparing my performance to other competitors with similar demographics and reading the profiles of the people that performed similar to myself, but were from vastly different backgrounds. I followed the performance of friends in other states and sent congratulations when they excelled.

Human performance is amazing

I became a CrossFit Games site addict and watched every video posted and read every article. Stories of people overcoming insurmountable odds, changing their lives through weight loss, improving leaps and bounds … inspired me and increased my determination to perform better and push harder.

Participating in the same workouts as everyone around the world in the Open increased my awe. In what other sport can you watch the competitors and then try your hand at the same thing?

All of the competitors on the podium deserve the accolades that go along with that accomplishment. But, what is just as astounding to me is the depth and breadth of incredible performances across the spectrum by the near countless individuals that were close.

Conclusion

As far as my performance in competition, let’s just say that I am not on the radar as competition for the people who are not on the radar as competition for the Regional competitors (yes that repetition was intentional and reflective of how far down I am on the totem). I am not in danger of competing at Regionals in the near future, but the Games taught me and pushed me to new experiences I didn’t anticipate.

If you are wondering right now whether or not to be involved, or are concerned with if you will perform up to expectations, throw those concerns to the wind and know that you will push yourself to places you haven’t been before and learn things you didn’t expect.

I am ready to sign up for the 2012 CrossFit Games Open.

Are you doing the OPEN?

2012-02-20T06:48:00.000-05:00

Register if you didn't already:

http://games.crossfit.com/

Stuff crossFitters say

2012-02-20T06:13:00.003-05:00

Day #43 Monday

2012-02-20T03:53:00.000-05:00

Go Patty!

Warm up

Jump rope 2 minutes

Leg swings

Box jumps

Inch worms

Walking Sampson

KBS

Skill

Floss hamstring

WOD

30 minute time cap

Complete the following:

Run 200m

25 burpees

Run 400m

20 burpees

Run 600m

15 burpees

Run 800m

10 burpees

Run 1000m

5 burpees

Paleo Diet Basics with Robb Wolf

2012-02-19T07:48:00.000-05:00

Day #42 Paleo success and Kinsey!

2012-02-19T07:47:00.000-05:00

Throw-down Photos

2012-02-18T12:58:00.001-05:00

See photos here:

https://www.facebook.com/media/set/?set=a.194727307301411.43004.114605361980273&type=3&l=3c54c01da3

https://www.facebook.com/media/set/?set=a.194732000634275.43006.114605361980273&type=3&l=838c7a4ed7

TODAY!!!

2012-02-18T06:54:00.002-05:00

Just a reminder to everyone.... Today 2/18 AMRAP Fitness will be traveling to CrossFit Ignite in Park Ridge, NJ @ 9am sharp don't be late...

Take part or just come along to spectate... We could use all the support we can get...

Address:

CrossFit Ignite

33 South Maple Avenue
Park Ridge, NJ 07656

Just Jump!

2012-02-17T04:38:00.002-05:00

Day #40 Friday

2012-02-17T04:11:00.002-05:00

Warm up

Jump rope 2 minutes

Hand walk

False grip ring row

Dips

Broad jumps

Skill

Box jump

WOD

Part #1:

7 minutes to find your max height box jump

Part #2:

Tabata

V-ups
Hollow Rocks

Apple 'Cereal'

2012-02-17T04:11:00.000-05:00

Looking for something to eat out of a bowl in the mornings?
Try this Apple 'Cereal' recipe. Be cautious of the amount of nuts you're putting in this if you eat nuts throughout the day as well. This is another recipe where you can get creative and put your own spin on things!

Apple Cereal
Ingredients:
1 apple of your choice grated
1 banana chopped
small handful coconut shredded
1/4 cup almonds chopped (soaked as an option)
Splash coconut water or coconut milk
1 tsp raw honey
dash of cinnamon or nutmeg

Directions:
Mix in a large bowl. Eat...This is great comfort food!!!
*you could add other things in here too, like maybe some grated carrots, almond butter or raisins - get creative!

Day #39 Thursday

2012-02-16T04:10:00.002-05:00

Partner warm up

T-jumps

Jump over crawl under

Stick jump

Skill

Rack stretch

Squat clean

WOD

Three rounds for time

3 squat clean

10 bar facing burpee

The 2012 CrossFit Open

2012-02-16T04:10:00.000-05:00

As some of you know the 2012 CrossFit Open competition will begin February 23rd and will go on for 5 weeks... each week competitors will have to do one workout under the supervision of a judge.... Workouts will be held at our box every Saturday @ 9am.... show up early to warm up and stretch on your own... Heats will start promptly @ 9am Saturday... DON'T BE LATE!!!!

Heat assignments will be posted Friday online: www.amrapfitness.com

If you have any questions do not hesitate to ask Suzanne or myself...

Thank you & good luck!

AMRAP Info

2012-02-15T04:53:00.001-05:00

Hello all:

Today marks day #38 of the 2012 Challenge.... I hope all of you are seeing results and doing well in terms of changing your life style towards health and fitness...

If you don't have a training log/journal GET ONE!!! You should have started logging information since the New year... I will have results from the week until Saturday morning posted on the whiteboard...

SATURDAY- SPECIAL EVENT.... We are heading to CrossFit Ignite for a fun TEAM workout @ 9am... if your not signed up sign up at the box... You do not have to partake, but you can spectate... it will be fun... 3 short WODs... Be there 9am and don't be late.... PS: were you AMRAP shirts or tank tops.... if you don't have one buy one off me ASAP!!!

CrossFit Kids will be starting again!!!

Please help me pass the word and grow the program... I can use all the help I can get!!!

Every Thursday the new session will begin March 1st @ 4:30pm for ages 4 to 11 (5 week program)
PRICE $100... Late starters will be prorated...

***Please help me promote the CrossFit kids program***

The 2012 Challenge began on January 9th and ends on February 23rd...The Zone as well as Paleo principals of nutrition were to be used by clients involved and signed up for the Challenge...

There will be three age categories for winners...

Juniors ages 15 to 24
Open 25 to 44
Masters 45 and over

Finally, I am reminding you that AMRAP offers A.R.T. & Body Therapy (Cranial Sacral,Deep tissue, Medical massage therapies). Both individuals come highly recommended and several years of experience.

Schedule directly with Kevin for ART 201.788.2666
Schedule directly with Michael for Body Therapy 845.304.3966

Day #38 Wednesday

2012-02-15T03:56:00.002-05:00

Warm up

Row 2 minutes

Dips

Pull ups

GHD sit ups

GHD back ext

OHS

Skill

Rack stretch

Thruster

WOD

Complete 7 rounds of:

30 seconds max effort at each station followed by 1 minute rest

Thruster

Row for calories

Box jumps

The Power of Fish Oil

2012-02-15T03:56:00.000-05:00

By: Brooke Bouis, MS

Fish Oil Enhances Strength Training and Muscle Recovery

Omega-3 fatty acids are vital to every cell in your body. In fact, omega-3 fatty acids are essential nutrients that must be obtained from your diet or from a supplement form since your body is unable to make this nutrient. Experts agree omega-3 fatty acids encourage the production of specific chemicals which reduce inflammation. The cardiovascular benefits of supplementing your diet with omega-3 fatty acids have been well researched and documented. However, new research is now suggesting a positive correlation to supplementing with fish oil and athletic performance; specifically muscle recovery.

The American Journal of Clinical Nutrition recently published a study concluding fish oil supplementation increased muscle strength and functional capacity “beyond the benefits of exercise alone.” (1) Researchers suggest the benefits of fish oil supplementation in regards to muscle recovery increases the efficiency of oxygen absorption into the skeletal muscle cells which helps to promote resistance to muscle fatigue. (2) The participants in this study supplemented with around 800 mg EPA and DHA per day. This dose can be consumed by eating approximately 9 ounces total of oily fish, such as salmon or tuna, a week or by taking supplements.

Helpful Guidelines When Choosing an Omega-3 Supplement:

· Third-party test results for purity and freshness - A third-party certificate of analysis indicates the levels of purity from environmental toxins, and the oxidation level (or freshness) of the oil.

· Manufacturing standards - Is the fish oil manufactured according to international quality standards?

Smell and taste - Does the fish oil smell or taste fishy? If so, the fish oil has most likely been exposed to oxygen and is becoming rancid. Rancid (oxidized) oils should be avoided, as they yield less-than-healthy effects. Avoid fish oils that have really strong flavorings added to them because they are most likely trying to hide the fishy flavor of rancid oil.
Supportive scientific research to prove the efficacy of the fish oil brand.
Sustainable fishing practices - Any environmentally responsible fish oil manufacturer should offer transparency into their fishing practices.(3)

Brooke Bouis, MS

Brooke Bouis holds a Master of Science Degree in Human Nutrition and is a published medical author. She is an avid crossfitter at CrossFit Blaze and resides in Naples, Florida with her husband and son.

References:

1. Rodacki, CL, et al. Fish-oil supplementation enhances the effects of strength training in elderly women. Am J Clin Nutr. 2012 Feb; 95(2_: 428-36).

2. Peoples, G. and McLennan, P. Dietary fish oil reduces skeletal muscle oxygen consumption, provides fatigue resistance and improves contractile recovery in the rat in vivo hindlimb. Br J Nutr. 2010 Dec; 104(12): 1771-9.

3. http://www.nordicnaturals.com/en/FAQ's/FAQs/384

Happy Valentines day

2012-02-14T07:36:00.000-05:00

Day #37 Tuesday

2012-02-14T04:09:00.000-05:00

Warm up

400m run

Inversion to skin the cat

HSPU

KBS

Toes to bar

Skill

Shoulder distraction

Review strict pull up standard

WOD

Five rounds for time:

Run 400m

Max effort strict pull ups

Day #36 Monday

2012-02-13T03:59:00.001-05:00

Warm up

GHD sit ups

Reverse hyper

Super rocks

OHS

Skill

Box Squats

WOD

Box squat

12 X 2

Transforming

2012-02-13T03:59:00.000-05:00

By: AndreAnna McLean

Anyone who CrossFits for a period of time can tell you that there are benefits that carry over from the gym into the rest of your life.

Suddenly, you can deadlift boxes when you move without hurting your back. You power clean the keg (of, um, coconut water) into the back of your car. You push-press logs because they’re easier to carry overhead.

Maybe you can actually do the monkey bars with your kids at the playground now instead of sitting on the bench. Maybe you sprint with your dog around the block to get that extra 400m run instead of walking. Maybe your sex life has improved with your new, stronger body.

Above these physical changes, I am most surprised by how CrossFit has changed me mentally and emotionally.

We all have those WODs that stick out in our brains for one reason or another: maybe you crushed it, maybe it crushed you. For me, it was 7 rounds of 7 squat cleans and 7 lateral burpee jumps over the bar. I was only CrossFitting a few months, I was terrible at squat cleans, and even worse at burpees let alone lateral bar jumping ones.

On the second round, I felt like my wrists were going to snap, my legs give out and I just wanted to quit… and I’ve never, ever quit. I felt the threat of tears burning in my eyes – and I don’t cry – and I looked at my coach and whimpered, “How am I going to do this?”

“One at a time. That’s how,” he said. “I’ll stay right here.”

He did and I finished, crying through most of it. But I left the gym that day a little different than the woman who walked in. Humbled by my own weakness and proud of myself for not letting it beat me, CrossFit was changing me.

Now, I can look at an overwhelming pile of work: deadlines for my publishing career, two kids fighting, dinner that needs to be made, dishes in the sink, laundry overflowing the hampers, take a deep breath and say, “One at a time.”

Working towards fitness goals and pushing through hard WODs has taught me patience and fortitude that makes me a better mother. I can look at my “tantruming” three-year old and kneel before him and wrap him in a hug instead of yelling because I’ve learned to take a deep breath and calm down.

I started doing adventure races, climbing obstacles and heights that would normally make me hork up my lunch, because I have learned to trust myself and my strong body enough to push me through the fear.

The confidence in being a strong woman – in being a CrossFitter – has changed me in so many ways other than a nice new ass.

What about you? In what ways has CrossFit affected your life other than just fitness and strength?

CrossFit Football Deadlifting

2012-02-12T08:41:00.000-05:00

Next week!!!!!!!!!

2012-02-11T07:46:00.002-05:00

Just a reminder to everyone..... Saturday 2/18 AMRAP Fitness will be traveling to CrossFit Ignite in Park Ridge, NJ @ 9am sharp don't be late...

Sign up at the box on the white board to take part or just come along to spectate... We could use all the support we can get...

Address:

CrossFit Ignite

33 South Maple Avenue

Park Ridge, NJ 07656

Day #34 Saturday

2012-02-11T06:59:00.001-05:00

TEAM Warm up
Jump rope 2 minutes
Pull ups
Push ups
Sit ups
Super rocks
OHS

Skill
Yoke walk

TEAM WOD
Five rounds of:
Team Max effort Yoke walk 1 minute
Team Max effort Double unders 1 minute
Rest 2 minutes

Day #33 Friday

2012-02-10T04:08:00.000-05:00

Partner warm up

KB toss

Wall ball

MB sit ups

MB rotations

Lunge with MB rotations

Skill

Floss hamstring

WOD

Complete the following:

Tabata- Burpees

Row 750m

Tabata- Burpees

Day #32 Thursday

2012-02-09T03:55:00.001-05:00

Warm up

Dips

GHD sit ups

GHD back ext

Snatch grip push press

OHS (barbell)

Skill

Shoulder distraction

OHS

WOD

21-15-9

OHS & pull ups

Day #31 Wednesday

2012-02-08T04:09:00.001-05:00

Warm up

Inch worm

Dynamic walk

Walking Sampson

Broad jump

Strictull ups

Skill

Roll out calves
Double under

Partner WOD

“Ping pong”

Box jumps 7 X 7

KBS 7 X 10

Double unders 7 X 25

2/18 Throwdown!

2012-02-07T04:52:00.000-05:00

Just a reminder to everyone..... Saturday 2/18 AMRAP Fitness will be traveling to CrossFit Ignite in Park Ridge, NJ @ 9am sharp don't be late...

Sign up at the box on the white board to take part or just come along to spectate... We could use all the support we can get...

Address:

CrossFit Ignite
33 South Maple Avenue
Park Ridge, NJ 07656

Day #30 Tuesday

2012-02-07T04:10:00.001-05:00

Warm up

Jump rope 2 minutes

Jump lunges

Kick up to handstand

Hollow rocks

OH lunges

Skill

Split jerk

WOD

15 minute AMRAP

2 split jerks

Run 200m

2012 CrossFit Open Hype

2012-02-07T04:10:00.000-05:00

By: Leigh LeGare

It’s that time again! The 2012 Reebok Crossfit Games Open is right around the corner. With registration beginning on February 1^st, and the release of the first WOD on February 22nd, CrossFitters from all over the world will be able to showcase their abilities in hopes of being crowned the “Fittest in the World.”

Last year, Reebok joined forces with CrossFit and the dynamic duo garnered 26,000 registered athletes worldwide, who performed one workout a week for six weeks. This was by far CrossFit’s best showing of athleticism and participation on its road to the Games. Considering all the publicity and hype the Games received this year, it will be interesting to see the numbers Reebok and CrossFit will put together for this year’s Open.

That being said, last year’s Open was an amazing experience, and one you can join this year! I strongly encourage you to get involved in this year’s Open. You may not be striving to become the next Annie Thorsdottir or Rich Froning, (and even better if you are) but I can assure you, there are a few reasons to participate in the Open:

Do it for you! The Open is a great way to motivate and push yourself beyond normal limits. A competitive edge is added when you are able to check your standings each week, and rankings daily. Or, if you’re like me, you’ll find yourself checking your ranking on an hourly basis! The Open allows you to gauge where you are within the CrossFit world (literally!). Find a name within your region, stalk their stats on their Reebok CrossFit profile, and claim him/her as your doppelganger during the Open.
Do it for your fellow CrossFitter! Many affiliates incorporated the Open WODs into their weekly programming. If this was your box and you technically weren’t registered, you still participated in the Open! How is that possible? Well, I’m pretty sure you didn’t take the WOD lightly because that’s not how CrossFitters operate. In order to complete the WOD, you were probably busting your tail, which in return forced others to push even harder, which pushed you even more. It’s a beneficial cycle that without you, your friends’ numbers or rankings wouldn’t have been as high on the Open scoreboard.
Do it for your CrossFit box! Last year’s Open not only focused on individual performances but brought in the team dynamic of the competition. The top affiliates of each region were able to have some of their best members represent their “box” at Regionals with only the top three affiliate teams advancing to the Games. Some affiliates held tryouts for their team while others used the individual results from the Open to determine who would be representing them at Regionals. I can’t say this is how it will be this year as HQ could throw a curve ball at us. However, I can say the team aspect of the Open and Regionals allowed many affiliates to highlight their athletes in a way that brought a stronger sense of pride and community to their box.

The Open took over the lives of affiliates and members for six weeks. It was six weeks of having set times or days to perform Open WODs. It was a great opener to prep the world for the “road to the Games!” At the global level, the competition wasn’t solely focused at the individual level. Instead, the focus was on how an individual’s numbers could not only help him/her advance but also help the affiliate produce a team to compete at Regionals with an eye toward making it to the Games.

Again, participate in the Open in some way! If you’ve been toying with registering, go for it! If you’re teetering on the edge of whether or not to register, read the reasons stated above again! Chances are likely you’ll have others at your box who are competing and need other registered athletes to help keep up the intensity of the Open within their box. There could be a WOD released catering to your strengths, and your numbers may be needed to help your box advance. Throw yourself into the adventure of the Open and get excited for the hype and improvement it will bring to you, your fellow CrossFitters, and your box! You have nothing to lose, and everything to gain! If anything, it’ll help solidify why you joined this crazy community we call CrossFit!

Day #29 Monday

2012-02-06T04:03:00.001-05:00

Warm up

Shoulder pass through

OHS

Hand walks

GHD back ext

Hollow rocks

Skill

Shoulder distraction

Muscle up (hollow position)

WOD

10 minute AMRAP

Max effort muscle ups

10 Tips When Eating Paleo

2012-02-06T04:03:00.000-05:00

Infographic of the Week: Carbs are Killing You [Infographic] | Food+Tech Connect

2012-02-05T15:38:00.000-05:00

Infographic of the Week: Carbs are Killing You [Infographic] | Food+Tech Connect

Trainer Highlights

2012-02-05T11:37:00.001-05:00

My People in January!

2012-02-04T17:21:00.000-05:00

Day #27 Saturday

2012-02-04T06:40:00.004-05:00

Warm up
Roll back reach
Hollow rocks
Super rocks
Walk out to push up
Walking Sampson
Dips

Skill
Hip distraction Sampson
SDHP & Push press

TEAM WOD
Complete the follow as a TEAM
*Each TEAM of 3 or 4 may split up work anyway posible/ Each TEAM get two barbells

Row 3000m
100 Push press men #75/ women #45
100 SDHP
100 KBS

When lifting, a little clench is a good thing

2012-02-04T06:40:00.003-05:00

By Wina Sturgeon
Adventure Sports Weekly

last updated: August 15, 2011 09:10:03 PM

Aaron Kornegay, 30, uses his legs to lift himself and weights from a squat position during a tabata workout at CrossFit Minnesota, May 28, 2009, in Eden Prairie, Minnesota. (MCT) - Kyndell Harkness/Minneapolis Star Tribune -

The next time you do a resistance workout, stop and clench the muscle before you finish the lift. Do it for every lift. For example, with a biceps curl, clench the biceps when your arm is curled up near the shoulder. With a bench press, clench your pecs when the bar is at the top position. Clench your thighs when you hit bottom in a squat. Clenching will work wonders for your strength.

Clenching offers fantastic benefits; the best being that it strengthens the tendon, the tissue at the ends of each muscle that attaches the muscle to the bone. This, of course, increases the strength of the joint. In fact, when you clench a muscle, you'll actually feel it in the tendon.

Regular resistance exercise in which a weight is moved through a complete range of motion is called isotonic exercise. Because the weight (or band, cord or other form of resistance) is moved fairly quickly, some muscle fibers can get away with shirking the work. Naturally, these fibers become weaker, causing a strength imbalance. But an isometric exercise actually recruits these weak muscle fibers; it's impossible for them to avoid contracting when the rest of the muscle contracts.

Those who are familiar with yoga or Pilates will already know about isometric movements, because they are frequently used in these kinds of workouts. But many athletes training for pure strength and quickness often miss a chance to incorporate nonmoving, or static, muscle contractions in their routines.

Another benefit of isometrics is that it requires no equipment and can be done anywhere, at any time. It also goes far beyond just clenching a muscle. You can also increase your isometric strength by pushing against an immovable object like a wall with your hand, which works your arm and chest. You can push your foot against the floor to work your calf, quadriceps and hamstring. You can push down with your hands on the arms of a chair and work your upper back.

The biggest benefit will come if you contract a muscle while it's in the middle of a resistance movement. Do it at the part of the lift where direction changes — from up to down, from down to up, from forward to back — and then do it again at the finish of the lift.

When doing an isometric clench, make it quick. Isometric moves can raise the blood pressure, causing you to feel faint. Because isometric moves use all your force, you don't want to do your clench at every workout — the muscles need time to recover. Pick one day a week, or two at the maximum, to use a static contraction with every isotonic exercise.

The increase in your strength will be subtle at first, but you'll soon feel it. You'll be amazed at how much of a difference a little clench will make in your overall athletic ability.

Day #26 Friday

2012-02-03T04:11:00.000-05:00

Warm up

Band good mornings

Broad jumps

GHD back ext

GHD sit ups

Wall climbs

Skill

Sumo deadlift

WOD

Sumo deadlift

12 X 2 with 60 second rest periods

10 Do's and Don'ts When Starting a Paleo Challenge

2012-02-03T04:09:00.000-05:00

SIC FIT on January 26, 2012, 9:30am | More Posts

10 Do's and Don'ts When Starting a Paleo Challenge

By: Stephanie Whiting

So you decided to jump into your gym’s Paleo Challenge? Here’s a few tips to help you get through it.

1. DON’T do it all at once. A lot of people smarter than I are going to disagree about this one, but I stand by it. Will a strict diet make you healthier faster, with better results? Sure, for the 2% of you who actually do it, and who CONTINUE to do it after the challenge. But what about the normal folks? For us, it’s going to require a serious change of thinking, shopping and eating. That kind of change generally takes more than a month. Just pick one thing wrong with your diet and fix it (eliminating sugar would be a good place to start). When that is under control, pick another thing to work on. Remember, it’s not about losing ten pounds, it’s about putting real food in your body instead of empty calories.

2. DON’T believe everything you hear. Do your own research — trust me, there’s plenty out there — and come to your own conclusions. Study the science behind the rules, so that when someone asks you why you don’t eat grains, you can give an intelligent answer. This is also important so that you know why you shouldn’t have that pasta salad that looks so yummy.

3. DON’T stress about points, unless you’re just in it for the competition. True, it’s fun to beat your buddies, but at least try to stay focused on the point, not the points. Nutrition is more important than a 30-day challenge.

4. DO write down what you eat. This was actually a really fun part of my first Paleo Challenge. I never really realized some of the peculiarities of my eating habits until I logged my meals.

5. DO try new foods. Pomegranate, asparagus, avocado, oysters — if you look, you’ll probably realize that there’s a whole world of foods you’ve never tried. Try shopping at a new grocery store to see what else is out there!

6. DO drink water. A lot of it. All by itself. ‘Nuff said, right?

7. DO talk about your Paleo Challenge. Think about it, obsess over it the way you obsess over your WOD’s. Write about it in your blog, take pictures of the new dishes you make, and have fun with it. Invite your non-Paleo friends over for dinner and show them what it’s like. Keep up with the popular Paleo bloggers, and get into the “lifestyle” of it. These are the kinds of things that will keep you motivated in the long run, not the points you earn for “obeying the rules.”

8. DO pay attention to the amount of sleep you are getting. It can make a tremendous difference in your mood and in your health.

9. DON’T get distracted by the word “diet.” Some people call it a Paleo diet. Diet just means the stuff you eat, although it bears with it the unfortunate stigma of gimmicky, cheap marketing. That’s not what Paleo is about, nor CrossFit. It’s fair to be skeptical, but don’t let that keep you from making real changes.

10.
DON’T give up. If you’re truly persuaded that nutrition is important, and that your current diet of disgusting crap isn’t cutting it anymore, then you’re in it for the long haul. Like everything, practice makes perfect and no one gets something perfect the first time. So you failed today (which is something most CrossFitters are used to by now, it’s part of what we do); that just means that you’re actually pushing yourself to do something difficult. Be confident that you will improve. Eating real food in our culture isn’t easy, but it’s doable if you want it.

Sign up for the OPEN!!!

2012-02-02T06:54:00.001-05:00

Day #25 Thursday

2012-02-02T04:11:00.000-05:00

AMRAP CrossFit Kids & new T-shirts

Partner Warm up

MB chest pass

MB hip toss

Wall ball

MB rotations

Skill

HSPU

Partner WOD

12 minute AMRAP

3 HSPU each (partner must spot) option to use wall

Row 7 calories wile partner does Burpees then switch

Plus Size?

2012-02-02T04:09:00.000-05:00

Day #24 Wednesday

2012-02-01T04:09:00.001-05:00

Warm up

Jump rope 2 minutes

Dynamic walk

OHS

Inchworm

Hollow rocks

Pull ups

Skill

Hip distraction Sampson

WOD

For time:

Row 1K or run 800m

Box jumps & wall ball 21-15-9

Day #23 Tuesday

2012-01-31T04:09:00.000-05:00

Warm up

Jump rope 2 minutes

Strict pull ups

Strict dips

Strict toes to bar

GHD back ext

OH duck walk

Skill

Rope climbs & back squats

Partner WOD

15 minute AMRAP

2 rope climbs

Back squat until you’re tagged

CrossFit- Don't fear the fitness

2012-01-31T04:08:00.000-05:00

When I first stepped into CrossFit Alaska, I was intimidated by a sudden burst of noise. Participants in the class before mine were clapping and shouting, cheering somebody toward the finish of that day’s workout.

CROSSFIT IS LIFE-CHANGING EXERCISE

I love hard, intense exercise, but wasn’t terribly thrilled about the prospect of receiving that much attention. Part of me wanted to slink into the corner and start making excuses right away. I’m not as fit as I used to be, OK? And I have this bad knee …

Get over the CrossFit fear

I followed one of the coaches through some basic warm-ups, before the head coach rounded up the entire class for a quick demonstration of that day’s workout. The music started and the workout began -- the first heart-lurching rush down a roller coaster or, in my case, 21 burpees followed by 22 pull-ups followed by 23 wall balls … you get the idea.

Twenty-two what?

OK, I admit it: I can’t just crank out 22 pull-ups on my own. But there were plenty of scaling options, including elastic bands to assist each repetition. Once I got through that part of the workout the rest was manageable, in a jelly-legged, shaky-armed sort of way. I judge workout intensity by how long it takes me to hit the "I think I’m gonna puke" point -- and on that day, it only took three minutes.

Yes, you can do life stronger

Now that I’ve taken a few CrossFit classes around town, I’ve pushed the puke point back to 17 minutes, which is almost an entire 20-minute CrossFit workout. I’ve also practiced Olympic lifts; hefted giant, weighted balls; and run laps through a gym, hurdling weight benches along the way. In an informal survey of CrossFit ladies, the wide variety of exercises -- a chance to conquer activities you might not otherwise have tried -- was one of the most popular elements. As Dana Buonincontri, a New York CrossFitter, explains: "Not only do you get in sick shape, but it’s a mental challenge."
CrossFit exercises might seem fairly random, but when I dropped in on Lance Howard, an Alaska-based CrossFit trainer and owner of MotivationWOD.com, he pointed out that CrossFit actually focuses on a set of normal, everyday human movements. You may never have squatted a 7-foot barbell before, but you’ve squatted down to pick up groceries or a box of books. CrossFit trains you for that same basic movement, just using different equipment and putting more emphasis on proper form.

Conquer your challenges

I needn’t have worried about being "on stage" in that first class; everybody around me was focused on their own workout. But it doesn’t take long for family-like bonds to develop in a CrossFit box -- another enormously popular element in my survey, which drew a flood of emails from women of all ages, including a few in their 70s. What’s the glue that binds them all together? Mad results, from losing weight to rocking a bikini, or just rocking your very own mind and life. Jennifer T. Norton, a sports performance specialist with CrossFit 714, sums it up: "I love knowing that if I keep pushing myself, I can achieve those challenges."

More fitness trends

The top 20 fitness trends for 2012 Kettlebell workouts: Why you need to pick up a kettlebell Fitness find: Kick off 2012 with the Bar Method

Fitness for Performance & Life

Change happens over time!

Wednesday

Ask: Learning The Classic Lifts At Age 40 by Greg Everett - Catalyst Athletics Blog

Finally

Tuesday

Monday

Trainer Highlights

A Little Deception Helps Push Athletes to the Limit

By GINA KOLATA

Published: September 19, 2011

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Nice job!

CF Open WOD 12.2

CrossFit Open WOD 12.1 20 weeks Pregnant

CrossFit Open WOD 12.2 HEATS

Friday...

Winning!

Open WOD 12.2

Thursday...

Wednesday...

Tuesday...

Peep it!!!

Monday...

Paleo Diet: Am I losing enough weight

About the author

Good Luck!!!

Friday

Stuff crossFitters say

Week #1 CrossFit open Heat assignments

Thursday

Day #45 Wednesday

Diet: The Next Performance Enhancing Drug

Day #44 Tuesday

The CrossFit Open for beginners

ARTICLE

THE CROSSFIT GAMES OPEN FOR BEGINNERS

Are you doing the OPEN?

Stuff crossFitters say

Day #43 Monday

Paleo Diet Basics with Robb Wolf

Day #42 Paleo success and Kinsey!

Throw-down Photos

TODAY!!!

Just Jump!

Day #40 Friday

Apple 'Cereal'

Day #39 Thursday

The 2012 CrossFit Open

AMRAP Info

Day #38 Wednesday

The Power of Fish Oil

Happy Valentines day

Day #37 Tuesday

Day #36 Monday

Transforming

CrossFit Football Deadlifting

Next week!!!!!!!!!

Day #34 Saturday

Day #33 Friday

Day #32 Thursday

Day #31 Wednesday

2/18 Throwdown!

Day #30 Tuesday

2012 CrossFit Open Hype

Day #29 Monday

10 Tips When Eating Paleo

Infographic of the Week: Carbs are Killing You [Infographic] | Food+Tech Connect

Trainer Highlights

My People in January!

Day #27 Saturday

When lifting, a little clench is a good thing

By Wina SturgeonAdventure Sports Weekly

Day #26 Friday

10 Do's and Don'ts When Starting a Paleo Challenge

Sign up for the OPEN!!!

By Wina Sturgeon
Adventure Sports Weekly