Thursday October 1st, 2009

WOD:
Five rounds for max reps of:
3/4 body weight push press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds. 

Fundamental: Back Squat

Challenge: Knees elbows or toes to bar

Play: 75% front squat (3 sets of 10 reps)

I promise to do my best. My best will vary from day to day, from hour to hour, from minute to minute. But in that minute, I will do the very best that I can.

Wednesday September 30th, 2009

WOD:
AMRAP in 27
5 Squat Cleans (135/95)
5 Kettlebell Swings (2/1)
5 Wall Balls
5 Pull Ups

Fundamental: KB Swing

Challenge: Rope Climb

Play: Max (reps) Box Jumps in 2min.

Of GW’s request here are some pics from the CrossFit Games 2009. Good Times!

“Each man’s work will become evident; for the day will show it, because it is to be revealed with fire; and the fire itself will test the quality of each man’s work”

After the Gun

His name was Brett and he was the fastest kid I ever knew. He was shorter than I was, and lighter. He never seemed to get tired. He ran the 400-meter race every meet, and that confused me. I didn’t understand anybody who would want to do that. Every time he did, though, I was relieved. If he ran the 400, then it meant he couldn’t run the 200, and that was my race.

Senior year in high school, I only lost the 200 was when he was in it. I couldn’t catch him.

The end of the season came, and our team of athletic misfits gathered in the center of the track for the league championship meet. A few hours later, I was setting my blocks for the 200-meter final. Twenty-two and a half seconds after the gun, I crossed the line ahead of everybody else. 

Call it hubris if you like, but there was never any question in my mind as to what the result would be. Over my entire athletic career, the only moments of clear, unquestioned confidence came at the start of that event. They were the kind of moments where nervousness somehow transforms into energy instead of dread. The kind of moments where your body is light and your mind uncluttered. The kind of moments I never felt when Brett lined up beside me.

No matter how many races I won, I never believed I could beat Brett. And so I never did.

And that’s a hard habit to break.

From the first CrossFit workout I hit, and almost every subsequent one since, I knew where I would finish before the clock ever started.  I never thought I could win, and so I’ve finished lower far more often than I have higher.

High school track and field long gone, it’s been awhile since I’ve felt that unquestioning confidence. Years away from organized sports have dulled my desire to win, and my inability to transcend my own muted expectations have left my progress stagnant in the gym. 

I never beat Brett because I knew I never could. I didn’t let him make me better. Instead, I felt sorry for myself. I settled for being good rather than the best. And as a result, I never grew as an athlete.

I’ve watched this video fifteen times now, and every time I do, I am amazed at something. Something other than Usain Bolt and his new world record. It comes at the end of the video, while Bolt takes his victory lap. 

The camera finds Tyson Gay, second place in the race and amongst the few men on this planet even remotely in the same league as the Jamaican. The race is over and the results are on the board. Bolt runs a 9.58, Gay a 9.71. With a slightly injured groin, Gay sets the American record and runs the third fastest time ever recorded. 

The camera finds Gay, and though we can’t see his face, the gesture he makes is familiar to us all. It’s one of disappointment.

Instead of lining up next to the 6’5” Bolt and thinking, “I’m just going to try and beat everybody else,” he went after the top dog. And because he did, he ran faster than he ever had before. 

You can’t learn confidence, but you can earn it. Gay may have lost that race, but he knows he can go faster. He knows what it feels like, and it’s that feeling that he’ll be chasing every race, whether Bolt lines up beside him or not. 

I never let Brett make me faster, and I haven’t let James Hobart or Stacey Kroon make me faster, even though I line up with them for every WOD. My progress is minimal and slow and I have grown impatient with it. 

I lost my competitive fire not because I’ve stopped wanting to be the best, but because I stopped wanting to be disappointed when I was proved anything less. I have forgotten the single most important lesson we learn from CrossFit: Through struggles, to the stars.

I have beaten James at exactly one workout over the past year and change. It’s time I finally went after the big dog

Tuesday September 29th, 2009

Happy Birthday GW! We got you deadlift max

WOD:
Deadlift 1-1-1-1-1-1-1

Fundamental: Deadlift

Challenge: Max Double Unders in 2min.

Play:  Snatch Push Press 3×3/Followed by: 100 sit ups

Breathing…
-Bill Johnson
Athletes at rest take about 12-15 breaths a minute. The best tend to breath slowest and deepest. At 15 breath’s a minute, you breathe 900 breaths every hour, over 20,000 breaths every day. In concert with good structure and muscular development, breathing is our most important source of power. The form and rhythm and timing of the breath affects every movement we make. Yet most of the people we test breathe poorly. Imagine any other action in sport or in life that is practiced poorly 20,000 times a day. Disastrous!

The common faults we see are:
Chest breathing 
Exhaling at the point of effort. 
Breathing that is uncoordinated with movement.

See the rest of this article here: 

http://www.mikesgym.org/articles/index.php?show=article&sectionID=3&articleID=105

Monday September 28th, 2009

WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Fundamental: Push Jerk 

Challenge: 400m Run

Play: Team Play

“The jerk is a combination of strength and technique. If you lack either one, the iron will probably hit the floor.”-Bill Starr 

Elevating a loaded barbell overhead and holding it in position for five or six seconds strengthens the muscles and attachments of the arms, shoulders, back, hips and legs. -Bill Starr

Saturday September 26th, 2009

WOD:
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday September 25th, 2009

WOD:
3 rounds for time of:

400m Run
50 Hollow Rocks 
25 Squats 

Fundamental: Air Squat

Challenge: Skin the Cats

Play: Wall Balls/Step ups 1minute each 2x

Still taking all of your votes on the shirt ideas.

Who is coming Saturday?

Thursday September 24th, 2009
 
Somebody left a shirt on the couch? Who’s shirt? 

WOD:
“Daniel”
For time: 
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
Post time to comments. 

Fundamental: Thruster

Challenge: Handstand & Cartwheel 

Play: Tabata Row

Are you coming to take on “Fight Gone Bad” this Saturday 9-26-2009 at 9am?

Alright Oregon CrossFit, lots of great ideas! Let’s pick a few

Oregon CrossFit…Sick Addiction
We don’t use machines, we make them
Other gyms use machines…CROSSFIT builds them! 
WOD=WTF 
Pain is weakness leaving the body
Suck it up BUTTERCUP
Your workout is my warm up.
Where Jerks Meet Snatches
Live life as Rx’d
“Unf#@kwithable”
Punish your weakness
Thruster? I barely know her. 
Pain for Time
Because I Embrace Pain
Failing in order to Succeed 
It’s called Crossfit and it means I’m stronger than you.
There is fit…and there is Crossfit
Gravity is a formality.
Specialize in nothing…Excel in everything. 
We (heart symbol) tabata sex….AMRAP!!!
Oregon CrossFit…we breed Dragons
Fran is my homegirl 

Wednesday September 23rd, 2009

WOD:
100 OHS (95/65) 

Fundamental: Overhead Squat

Challenge: Jump Rope

Play: DB Push Press/Sit Ups 1min. each (2x)

Alright peeps, here is our Fight Gone Bad Schedule… THIS SATURDAY 9-26-2009

Time: 9:00 am

Where:  Our “box”

What:  The workout “Fight Gone Bad”-Most of you have already done it, so here is a re-match. There will be scaling options for anyone that would like them. See you there

THE LIST…(pick a few favs and post to comments)-
I can handle Crossfit…I’ve been through labor!
I can handle labor…I do Crossfit!

my mommy can lift more than your mommy

Oregon CrossFit girls love to clean

Max out ’til you blackout…Crossfit

You’ll get all the rest you need when you’re dead…Crossfit.

What are you lookin’ at, ya pencil neck geek?

Close your mouth and go back to your peck deck…Crossfit.

CAUTION: PERSON AT WORK!

Get outta my way, I’m comin’ through!

Not right in the head…Crossfit.

Never stop pushing it…crossfit

We let our performance do the talking…Crossfit

No deposit, no return.

Pursuing perfection, but accepting excellence.

Forget about looks; worry about results.

Crossfit formula for success: outwork the competition.

Victory comes at a price. The question you must ask yourself is…What price are you willing to pay?

You can’t hire someone to workout for you.

It’s always too soon to quit.

It’s hard to beat a person who never quits.

The Crossfit athlete does what losers don’t want to do.

I didn’t hear no bell.

Sweat is the lubricant of success.

The only discipline that lasts is self-discipline.

The two Crossfit rules of perseverance:
Rule #1. Take one more step.
Rule #2. When you think you can’t take one more step, refer to Rule #1.

Average is the Crossfit enemy.

Me crushing you…PRICELESS

BYOB (Bring Your Own Bucket).

Unfit or CrossFit, its up to you. 

There is fit…and there is Crossfit

Specialize in nothing…Excel in everything

Punish your weakness

Crossfit…telling weakness to suck it!

It never gets easier, but it always gets better

Live life as Rx’d

Crossfit…We don’t use machines, we make them

We breed Dragons!!

Harden the F@#K Up!!

One big snatch and I’m done 

I Crossfit because I’m at War with my body..

Let the bodies hit the floor!

So we don’t suck at life…

It’s ok to stare, just don’t interupt..

Oregon Crossfit. I dare you…

Oregon Crossfit…sick addiction

So we don’t suck at life

Pain is weakness leaving the body

Run.
Jump.
Lift.
Puke.
Repeat.

 Your workout is my warmup.

 Gravity is a formality.

Pain…For Time

 Just when you thought you were fit…

 Where Jerks Meet Snatches

Suck it up BUTTERCUP

“Oregon Crossfit…We Breed Dragons”

“Crossfit… Makes you feel like a school girl on Prom night”

“Flat on your back in 3 minutes or less”

“Fit as F#@k”

“Unf#@kwithable” 

Pain: causes some to break and others to break records

Oregon Crossfit: failing over and over in order to succeed

If a tie is like kissing your sister, losing is like kissing you grandmother with her teeth out.

If winning isn’t everything, why do they keep score?

Oregon Crossfit: no losers, just winners and survivors

Oregon Crossfit does not build men, it just finds out who they are

CrossFit – it’s like a cult without the creepy leader.

Other gyms use machines…CROSSFIT builds them!

It’s called Crossfit and it means I’m stronger than you.

Thruster? I barely know her.

Don’t blow your WOD on the first JERK

There are two types of people: CrossFitters, and those who wish they were!

For a good time call Fran:21-15-9. Hard, fast, and no cuddling afterwards 

If CrossFit was easy it would be your mom

Smoke you like cheap crack

W.O.D=W.T.F.

Tuesday September 22nd, 2009

WOD:
Front squat 3-3-3-3-3 reps

Fundamental: Front Squat

Challenge: False Grip Hang

Play: Sumo Deadlift Highpull/Box Jumps (one minute each for reps)

Front Squat- The front bar loading will pull you forward and the abs will work hard to keep your torso upright. Front Squats will work your whole legs, but your quads more than your hips.
Why front squat with a clean grip?
Safer It’s easier to keep your elbows up so the bar doesn’t roll of your shoulders using the Clean Grip.
Carry-over Power clean and overhead squats become easier because you’re using bigger weights in a similar position on the Front Squat.
If the Clean Grip hurts your wrists, you may have tight wrists and/or triceps. Ask your coaches for some stretches to help with flexibility.

Monday September 21st, 2009

WOD:
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Fundamental: Shoulder Press

Challenge: Shoulder Press

Play: 2min. Max height wall balls

Annie is one of the CrossFit New Girls. What do you guys think of her? This is a great WOD for vacation (all you need is a jumprope).

This is our last week to prepare for Fight Gone Bad this Saturday 9-26-2009

Lactic Acid is my friend. The wind is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition, I would be weak.