Lead a Fit and Healthy Life
Posts tagged crossfit
As CrossFit Explodes on the Scene, I wonder…
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I clipped my ankle this AM while doing my workout — and it stunned me but I shook it off and continued on with the workout so it should be interesting to see if the reason I am not feeling pain is from the adrenaline or because it was minor. I am hoping the latter of course. I am trying a new approach during my workouts — to remember that I am not competing against anyone and the goal for me is progress. I am not in the running for the CrossFit Games and training is not my full time career. This is ME time and it’s time to exercise and and have fun with my friends. I have to check myself sometimes because I tend to forget this is for fun and not take it too seriously.
Today during our post workout stretching we made plans for getting my hair done with a friend this Saturday. Multi-tasking at its finest!
My posts recently have been about the marketing push for CrossFit. As someone who has been involved in some way with it for a while, it’s fascinating to me to see something go from small to explosion right before your eyes. I saw it happen with AOL when I started there in 1995 and the internet was just starting to hit the mainstream and I see it now with CrossFit. With their partnership with Reebok, it’s going to be a good business lesson watching this all play out. Did they make the right decisions, will it ‘sell out’ the passion of the sport, how will the elite athletes fare, will it lose it’s community? It’s a wait and see scenario.
It’s fun to have this perspective — but as I share this info, I want to make sure that anyone that reads my blog knows it’s not the only way. I love CrossFit and how it has helped me with all aspects of my life. But I also realize it’s not right for everyone. My only hope as I share this info is that you will find something that you are as passionate about in your life whether it be fitness or life related. As for fitness, I believe everyone needs to find their own thing — and you have to figure out what you like and don’t like about your fitness routine and start there. Maybe you like to run for hours on end — then a complete CrossFit program definitely is not for you, but you can add some strength training into your routine at your local gym. I just want to expose everyone to a complete training program as opposed to training for just one sport or hobby –it definitely will enhance your specialized interest. Trust me – I have seen it with my own eyes! Be open to new approaches –that’s the key take away!
Warmup
3x—
25 Double Unders
25ft bear crawl
25ft Walking Lunges
Skill
Ground to OH
WOD
21-15-9
bar facing burpees
ground to OH 65#/95#
time: 10:23
I know it’s excuses but man, I can not breathe during burpees and then to have to Power Clean/Push Press that weight up – I seriously began to feel nauseous and then throw in the clipped ankle. It was definitely tough. I guess that’s the reason that I was feeling like I have to remind myself it’s not about winning, it’s about progressing. I am thinking of taking a few days off in a row to see how my performance improves because i think my body is screaming at me to recover — it’s hard for me to tell whether it’s just normal wear and tear or something deeper. I am also probably somewhat hormonal at the moment so that could be it too. Ramble, ramble, ramble…
Reebok: Putting their money where their mouth is
01 month ago
Reebok is the major sponsor of Crossfit so it’s good from that perspective that they are putting their money where their mouth is. Like many of the community, I am interested in seeing what mainstream recognition brings to CrossFit –the good and the bad. Should be very interesting…
Reebok on a mission to get its employees fit
The company started with its own out-of-shape employees to spark a fitness revolution — as well as build confidence and camaraderie
CANTON – To be blunt, Peggy Baker is an overweight, middle-age diabetic. Until last year, she had never lifted a kettlebell or done a box jump in her life.
The 54-year-old is also a Reebok employee and the poster child for the company’s new mission: to get consumers moving by setting an example with its own workforce.
Baker is one of about 425 employees at Reebok who are taking part in a new fitness program that is transforming the sneaker maker’s Canton headquarters. Participants lost over 4,000 pounds collectively during 2011 – roughly the weight of an small SUV.
These workouts, called CrossFit, combine sprinting, gymnastics, powerlifting, kettlebell training, weightlifting, rowing, and medicine ball training, among other activities. The program is making waves at Reebok and gaining traction as one of the fastest-growing fitness movements in the United States. Reebok is capitalizing on the momentum with its first global marketing campaign featuring CrossFit, which will air during Sunday’s NFL divisional playoff between the New York Giants and Green Bay Packers.
The TV spot will feature chiseled athletes, but it also aims to show that CrossFit is as much about community, confidence building, competition, and camaraderie as it is about exercise and training.
Self Magazine talks CrossFit Games
06 months ago
Meet the “Fittest Female On Earth”
Self Magazine isn’t exactly the role model of fitness/health/wellness magazines, but any press about CrossFit and how it can help set you on a path to wellness is good press.
The toughest part of the weekend- not knowing what’s in store. CrossFit is a strength and conditioning program that develops competence in ten areas of fitness: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy. Life is unpredictable, so part of CrossFit’s methodology is to train athletes (yep, even if we’re not competing, we’re all athletes at some level) for any task necessary and the Rebook CrossFit games tested just that… workouts were not announced until just before each event!
This year’s fittest female on Earth recommends a clean diet. Not only will it help fuelworkouts, but it will keep the body lean. “Try to choose as little processed food as possible. Know what you’re putting into your body,” Annie says. But don’t worry about being overly strict, even Annie indulges in dark chocolate, “I have it every single day!”
Going Light on the Lady
0I woke up with a sore throat so when I woke up this morning, I had some hot lemon tea so I could be ready for a workout. And today’s workout was all kinds of suck – as my fellow athlete Jon likes to say. It was one of the Girls of CrossFit – Nancy. Because I assume that the Girls of CrossFit were named after former girl friends — I can only imagine what a crappy girlfriend some of these ladies were and Nancy is no exception.
Warmupx2
10 squats
10 push ups
10 Kick to Handstands
10 Hamstring stretch
10 Pass thrus
Skill
Handstand progressions
OHS
WOD
“Nancy”
Five rounds for time of:
400 meter run
33lb Overhead squat, 15 reps
time: 16:36
I went light with my weight today. My throat is sore and I feel run down so I brought 80% today. 33lb OHS is too light for me in general but my body is sore — and sometimes going light is the right thing to do.
I’m about to head off for a business trip — and of course I am trying to plan and figure out when I will be able to fit in some workouts. I emailed a CrossFit box in the area and they said – drop on in! So, that’s my plan and I am going to make as sure as I can that it happens.
Crazy Day = Crazy Workout
0A crazy day calls for a crazy workout –
warmup
800m jog
10 pass thrus
10 bendy whirly birds
10 OHS
10 Good Mornings
WOD
teams of 4 baseball
home base = lunges
1st base = kb swings
2nd base = squats
3rd base = double unders
3rounds at 2m = you run to the next base
team told was counted.
Our team had 2 newbies to CrossFit. I don’t mind because for me — the workout counts and I love meeting new athletes discovering it. Gives a fresh perspective on how far I have come. I gotta tell you though – this workout smoked me. I was dead tired at the end and it was hot, so I didn’t stop sweating for a good hour after the workout.
I then headed to Kennedy Center to see Wicked. It’s cool to get out and do something different. I live near a super fun, historical place and don’t take advantage of all it has to offer. Alot has to do with how much cash it all costs to do. We had to get a babysitter, pay for the show tickets, parking, dinner out — you can just imagine how much that cost. But it’s worth it once in a while –
Reebok & CrossFit
1CrossFit’s Relationship with Reebok Enhances Its Financial and Commercial Credibility
And Reebok has gone so far as to embrace and incorporate the CrossFit training regime into their corporate philosophy as well as their day-to-day operations. ”Reebok is really going full-bore, having opened up a CrossFit gym at Reebok HQ and hiring two elite CrossFit athletes as coaches for their staff”, according to Kareem Mayan. Mr. Mayan is the co-founder of SocialWOD.com, a “WOD” tracking site for CrossFit affiliates. WOD stands for ‘Workout of the Day’, and it’s these daily workouts that craft and sculpt some of the fittest athletes in the world.
Reebok has obviously bought in without muscling in. The feedback I’ve received from several CrossFit athletes is that Reebok has embraced their feedback on product design, which strategically will only build a stronger brand with the CrossFit demographic going forward and ultimately help the company produce the best-quality possible in both footwear and athletic wear for the elite athlete.
CrossFit Certified – Level 1
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CrossFit L1 certification at Reston Crossfit- July 2011
It’s true — you can now call me Coach Steph! Has a nice ring to it don’t you think. The truth is it’s only the beginning. I have lots to learn and now I have to shadow some experienced coaches to really learn how to Coach. And i think I have said this before –what I really want to focus on is CrossFit Kids. Helping Kids develop a healthy foundation is really important to all of us –and I love to see and learn about how they approach it all. That’s my next goal –CF Kids cert.
I took a ton of notes from my cert class and will be sharing what I have learned over the next week or so. I am so inspired not only by the info I learned, but the people I met. The team of coaches that ran the cert were top-notch. Very experienced, bad ass athletes who know how to train all fitness levels. And maybe it was just in my head, but they really took time to get to know your name and coach to your strengths.
During the course of the weekend we did Fran, a team WOD (8m kb swings, push-ups, 400m run), Pull up clinic, Muscle up clinic and muscle snatch clinic- in addition to learning and practicing the 9 Foundational Movements of CrossFit – 1)dead lift, 2)sumo deadlift high pull, 3)clean, 4)squat, 5)front squat, 6)overhead squat, 7)press, 8)push press, 9)push jerk. The weekend went like this –
DAY 1: intro, lecture, get up and move, lecture, practice, lecture, practice, lunch, lecture, practice, lecture, practice — Fran 8:20 (35lb, jumping p-ups)
DAY 2: welcome, review, practice, nutrition lecture, pull up clinic, Team WOD (w/warmup), lunch, programming lecture, muscle up clinic/muscle snatch — TEST time — 1h later, goodbye and find out if you passed.
And no time during the weekend, did I feel that I didn’t belong there or couldn’t be counted among the athletes. Coaches Nicole and Christmas were especially inspiring to me. As I said my goodbyes to them — I shared a bit about my blog and story and I just can’t even describe how much it meant to me that they really took the time to listen and get what I am about. I actually started to tear up when sharing –there is something very FULL CIRCLE for me about getting this cert.
Although I had been doing HIIT training at my first bootcamp — it was at CrossFit Reston that I took my first official CrossFit class. I even wrote about them back in Feb 2010. So to get my certification here — and see Jeff and Maggie as a part of it, was emotional for me. I don’t know if anyone out there gets it — the redefinition of who I am is huge for me. I was not athlete Steph growing up and in fact if you would have told me about the way I am now — I would have laughed and said - yeah right, you have the wrong person. Move on —
I really know in my heart of hearts, that I have found my passion. My whole life I have always wondered why I didn’t have a hobby or something i was into — and here I am, 40 years old and found it a short 3 years ago. Goes to show you – you are never too late to learn how to cartwheel, create a new you, or commit to being the best you. Sounds awfully schmultzy doesn’t it. I just realize that if I can do this — anyone can and want to help the younger generation do it before they have all the other life pressures to contend with.
I have come a long way baby!
Deadlifts and Double Unders – Oh my!
07 months ago
I am one sore lady this AM. Not over sore, where I can’t move but I can definitely feel the workouts this week. It feels good tho. The good mornings we did on Tues are still reminding my hamstrings who is boss! I’m not sure if I mentioned but this weekend, I am going to get my CrossFit certification by attending 2 all day sessions along with a test. I have been studying and you know what — I find the info fascinating and I am eating it up. It’s so funny when you find your passion or have a serious interest, it doesn’t feel like work. It’s true what they say – do something you love, and you will never work another day in your life…
Warmup
800m run
x2
10 Pass thrus
10 Whirly Birds
10 Bendy Whirly Birds
10 Hollow Rocks
10 Seated Hamstring Stretches
10 Standing Hamstring Stretches
Skill
Back Bendovers
Dead Lifts
WOD
Deadlift
5-5-5-5-5 reps
95-135-185-205-215
5m AMRAP of Double Unders = 71
Image Flip Book: The Women of the CrossFit Games 2011
‘JT’ – CrossFit Hero Workout
07 months ago
Happy Fourth of July! I started my day off with a trip to CrossFit Impavidus for a special Hero WOD: JT – In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.
“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor
Warmup
800m run
WOD
“JT”
21-15-9
Handstand push-ups
Ring dips
Push-ups
time: 9:37m
Half your Max Workout
07 months ago
It’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
