Archive for June, 2011
Half your Max Workout
0It’s a great day weather wise here in Northern Virginia but of course, the closer we get to the Fourth of July – the hotter it’s going to get. Isn’t that the way it always goes?
So I did it — I am signed up to get my CrossFit certification next month. I have been considering it for some time but it’s really expensive and if you aren’t going to pursue it seriously, it could be considered a luxury expense. I realized how much I really love CrossFit and how much I would love to be able to run some CF Kids classes in the future. Now I certainly don’t expect to be a trainer just because I sat through a 2 day course and took an exam. Good trainers and coaches need to be mentored. I know what I like in coaches which can certainly help — but I hope to start shadowing some of the coaches at CrossFit Impavidus afterwards and see where it takes me. Here’s to trying new things — I will keep you posted on how it goes.
Coach Laurie was at the helm again today while some of the coaches are out on vacation for the Fourth.
Warmupx2
100m run
10 Pull Ups
50 Push Ups
10 lunges (each leg)
10 KTE
Skill
Clean
WOD
Find your max clean – 90# (before my form broke down)
Find your max push ups – 31
3 rounds for time of:
12 Clean (50% 1 Rm)s
Push Up (50% Of Max Reps)
time: 4:29
Kids and Fitness
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Yesterday, I received an email from someone who had read my most recent blog post in the Ashburn Patch about getting kids into fitness. I fully believe there is no reason that is good enough to not be on top of this issue as parents. It’s part of our job to not only lead by example, but also find ways to get your kids’ moving. And as I have said – – it doesn’t have to be a concerted effort like an organized sport but sitting around all the time can not be an option. We are the ones in charge — turn off the tv, go for a walk with them, do some water sport — just get them in the habit of moving! You are doing them a huge favor, even if they don’t recognize it now. I am very serious about this issue too — after spending the weekend meeting teens at YouthFest in Ashburn — it became even more clear that this is a serious issue among the young kids today. After all the work I have done to set the example, I have little patience for parents that make excuses. There are very few excuses that would explain and ok the lack of attention and effort that many parents show towards this issue.
We met a new lady today at CrossFit Impavidus — Diane. She was tough and I didn’t do the prescribed weight (Rx’d) –
Warmup
20 Double Unders
10 Push Ups
10 Good Mornings
10 Squats
10 Pass thrus
10 Lunges (each side)
Skill
band stretch
HSPU (hand stand push ups)
WOD
Diane
21-15-9
Deadlift (225/155)
HSPU
time: 7:38 (?)
extra challenge
hold a handstand against the wall for 1m. Yes – I did it.
Kissin the Ground Workout
0I am loving the WODs at CrossFit the past week or so — high intensity, fast paced, total all out effort.
Warmupx3
10 Pass thrus
Sampson stretch
10 Whirly Birds
10 Bendy Whirly Birds
10 Push ups
20 Double Unders
10 OHS
Skill
Double Unders
toes to Bar
WOD
4 rounds for time of:
15 Toes-to-Bars
20 Double Unders (or 60 single unders)
100 m Run
time: 9:23
Coach Conan reviewed double unders with us but spent a bit of time going over proper technique for single unders. If you don’t have the foundation for that, then double unders will be that much tougher to get. For DUs, I am still doing the bend knee method (my own term there) which not only wears me out — but prevents me from stringing a bunch of them together. I was kinda relieved to go back to basics and work on my form with regular single jumping rope.
He was going around during the WOD reminding us to jump higher/kiss the ground with your heels when we were jumping rope. It’s very similar to the way you should approach running using the POSE method. See how it all ties together? It’s very sneaky that way!
Art de Vany – the Godfather of Paleo
0I don’t normally link to anything Fox News related, but the Godfather of Paleo, Art de Vany, arm wrestles two men & wins. He’s 72 years old. Can’t argue with visual proof –
Fran=CrossFit Workout Hell
0
Summer for my kids means camps. I remember loving camp when I was younger. I went to a YMCA camp called Camp Runamuck and it was arts & crafts, swimming, exploring and lots of little field trips. It wasn’t anything mind blowing but I have a lot of fun memories. So I totally don’t get the attitude my 9y daughter is having towards camp. She says it’s boring and geared towards ‘babies’. I don’t know if that’s true but I figure — it’s camp. You play, you hang out, you have fun. I think a lot of kids today are so used to being entertained all the time, they lose the ability to seek out fun using their imagination. Moon bounces, tv, video games, computers…
Oh man, I sound like a Mom when I say that? I knew it would happen someday! But would a Mom do ….FRAN!
Coach Laurie was our coach this morning as summer vacations are in full swing around here — Laurie trains triathletes. She also broke her foot and has had to wear a cast for a while. I can only imagine how frustrating that must be for her, but she has learned how to modify WODs to accomodate her injury. As I said before,t here are no excuses!
Warmup
Lots of stretches to open up the hips
iron cross
fire hydrants
hip rotations
more…
Partner Plank/5 Burpees (you hold a plank, while your partner does 5 burpees until you both do a total of 15 each)
Skill
thrusters
WOD
Fran
Three rounds, 21-15- and 9 reps, for time of:
65# Thruster
Pull-ups (I did as many kip ones as I could do, then switched to jumping)
time: 10:25
My times for Fran have gotten worse but I think it’s because I have been moving up in weight or technique. I stopped using bands to help me with pull ups. I was told to do as many kips or pull ups I could do, then do jumping pull ups which will help me with developing my strength. Everyone seems to have a theory on how to approach certain moves. I think you have to try some of them and see what works for you. I was told today that I did a few but I thought I was doing a Butterfly Kip — So now I am confused. I have been trying to visualize the movement at night before I go to bed which I find helps me work it out. We all have certain ways we learn — and I am a thinker which sometimes is good and sometimes is not so good.
Be a Superhero
1
Want a superhero physique? Here’s how
Actors have the time and money to look like Thor and Green Lantern. For the average guy, finding the right motivation to stay in shape is a good start.
Perhaps you’ve been to the multiplex to see Ryan Reynolds‘ Green Lantern save the universe from the evil Parallax or to witness Chris Hemsworth’s Thor hurl his magical hammer at invading Frost Giants.
Perhaps you’ve wondered how those actors achieved the chiseled abdominals, powerful pecs and bulging biceps — and whether you could manage to get them yourself without their superhero powers.
The short answer: Probably not. But we can still do pretty well for ourselves even when fitting fitness into a mere mortal’s existence that involves going to work, taking care of kids, preparing family meals, changing toxic diapers and waking in the night to be regaled with tales of the slime monster in Junior’s closet.
CrossFit Kids at YouthFest 2011
0
We had a great time talking to kids and their parents at the Ashburn YouthFest 2011. Each kid was given a passport that we were to put a sticker on and they had to stop by all the stands to be entered to get their prize. Well we weren’t just going to give it up — we had them pick 30s of push ups, squats or box jumps and then they were posted on the leaderboard. And then we gave them the sticker –they had to earn it. Most kids were all game for it and did a great job. But there were a handful of kids that when they found out about what had to be done –they turned right around and left as fast as they could. Many of these kids were exactly the kids that should be doing this stuff — they hadn’t done anything close to exercise in a very, very long time. It was sad to me. They wouldn’t even consider trying it — i mean come on its 30s of squats. One of the girls said she was already hot and did not have any ‘hydration’ available (her words!) but still wanted us to give her her passport sticker. We were like tough luck lady. Coach Lori almost played a small violin for it. She clearly had an attitude problem too.
That was another thing –how many teens showed clear disrespect for adults. Some of the tone and language they used towards us –well let me just say that my Mom would have
washed my mouth out with soap. I know it’s not indicative of the way teens are in general –at least I hope not.
My friend Jason & I also got some time in to have fun and did the jousting moon bouncey thing and that was so FUN. It’s really about technique, balance, & power. When we were done, I was huffing and puffing. It’s quite a workout! I recommend it to anyone — it would make a great party activity. My only complaint and it’s kinda the Mom in me –they didn’t spray the face masks down so you got to ‘share’ everyone’s sweat. I tried to put that out of my mind…
All in all it was a great day. We talked to many kids about CrossFit kids, had them exercise a bit and met a lot of parents who showed interest in stopping by the box. For me, getting the word out about CrossFit in general means a lot to me. I wish other Suburbanites would discover how strong and amazing they can be!
I also loved that YouthFest was created and organized by teens themselves. What a great way to encourage teens in this area!
Weekend Workout
0I have a busy day that started out at CrossFit Impavidus for another fun and hard workout. Scott has informed me that I basically say that about every workout, every morning when I come home. So I’m probably like the boy who cried wolf. But it’s true and it’s good because that means you never stop progressing.
I’m headed to Ashburn YouthFest to talk to teens about CrossFit Impavidus Kids/teens program. Should be pretty fun.
Warmup
800m run
Dynamic stretches
OHS
Pass thrus
Push Ups
WOD
Sled pulls in 2 teams. As team player is going, you do push ups, leg flutters, run in place
tabata! 4m (20s work, 10s rest)
Pull Ups
Bottom to Bottom Squats
Push Press
4, 11, 7 total
Raising money for the Wounded Warrior Project
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I had already decided that today was going to be a forced Rest Day – even though a part of me totally wanted to challenge myself with the workout today. But I got home late and had a great night last night — headed to Jimmy’s in Herndon to guest bartend and hang out with our fellow athletes to raise money for the Wounded Warrior Project. We raised $600 selling raffle tickets for tshirts, memberships and talking about the great cause. A great time and great group of people.
This morning, ESPN sports center was on the tv and they showed a clip of Football players training waiting for the lockout to run its course. The players were doing exactly the same training we do at CrossFit. Med balls being thrown to the ground (woodchops), ropes being waved, running ladders, pulling sleds (although they were pulling the big tires). Think about it – I am doing the same training that professional Football players are doing – how cool is that? Am I ready for the NFL — hell no.
So – not everything is coming up roses. The last 2 days I have totally been slipping in my focused Paleo eating and I can feel it. I have eaten pure junk food, which is totally not like me. I’m not sure if its all the stress that I have been under or what — but eating MM’s out of the bag is not a good thing after all the work I have done. I am not going to beat myself up about it. It happens, acknowledge it, and get back on track.
Tomorrow, I am helping oute at YouthFest 2011 at the Brambleton Town Center 3p-7p in Ashburn VA . The event features local youth bands and performers, attractions, interactive exhibits, food and more. Created and run by teens. The CFI folks want to promote their CrossFit Impavidus KIDS/TEENs program and will be holding an interactive demo at 4P. Should be fun to talk about CrossFit and meet some local teens!




