CrossFit Open WOD 12.1

The first Open WOD has been released.  We will be doing this Saturday from 8-10am.

7 Min AMRAP:  Burpees!
(Chest and thighs touch the ground.  Jump and touch something with both hands 6 inches above your reach).

Strength:  Shoulder Press 5-5-5

WOD 2/23/12:
21-15-9
Wallballs (14/20#)
Box Jumps (24/30")
SDHP (65/95#)

Water Intake

You hear us talking about Water Intake even more than the Paleo diet.  Why is water so important?  And how much should you be drinking?
Staying well hydrated (With Water!) is important for the following reasons (but not limited to these):
 - Your body weight is about 60% water. (many cells, tissues, etc.)
 - Muscles are about 80% water and fat is about 20% water, so support those muscles you're building with CrossFit!
 - Dehydration leads to thicker blood, making your cardiovascular system work harder
 - Dehydration can cause weakness, dizziness, and nausea during workouts
 - Hydration prevents cramping
 - Hydration helps the muscles recover from exercise, which means muscles are less sore

How much should you be drinking?  The average male should drink 3L of water, and female should drink 2.2L of water.  Keep in mind that this number is for the average person.  The level of intensity in a CrossFit workout isn't average, so you should be drinking even more water.  Other factors include your size and the weather.

Stay Healthy, and Stay Hydrated.

Strength:  Deadlift 3-3-3, one set of 15-20 unbroken

WOD 2/22/12:
2 Minutes max reps of the following (1 min rest after each):
 - Pistols
 - Push Press (65/95#)
 - Jump Lunge
 - Floor Press (65/95#)

More evidence in the New York Times article "How 1-Minute Intervals Can Improve your Health" that high intensity workouts, like CrossFit, does more for you than the 30-minutes of low to moderate intensity exercise done by most people.

WOD 2/21/12:
"Angie" (compare to 9/12/11)
100 Pullups
100 Pushups
100 Situps
100 Squats

CrossFit Games Open 2012

Reminder:  The CrossFit Games Open starts Feb 22nd.  Register HERE before then.  For only $20 you get a chance to see how to stack up with every CrossFitter in the world.  Make sure to list us as your affiliate.

Here's some inspiration for you on this beautiful Monday.

Strength:  Front Squat 5-5-5, Back Squat 12-15 unbroken

WOD 2/20/12:
3 Rounds:
10 Overhead Squats (95/135#)
50 Double Unders

Reebok CrossFit Gear

Did you know that you can now buy Reebok CrossFit Gear directly from our website?  (Link on top right of page).  For a limited time use the coupon code of CF_TRAIN_LAUNCH for a 30% discount.



Strength:  Overhead Squat 5-5-5

WOD 2/17/12:
21-15-9
Power Clean (115/75#)
Thruster (115/75#)

Supplements and CrossFit

3 things that are very important to your fitness (in this order):  1. Nutrition, 2. Training,  3. Vitamins & Supplements

We drill you about Paleo daily, and put you through intense workouts several times each week - but what are you doing to help your body repair and recover from these workouts?  Eating clean foods will certainly help, but vitamins and supplements will speed up this recovery process and help you get back to the gym fresh and ready for more intense training.  Ask us about what we recommend for your recovery.

Strength:  Squat Snatch 6x2 @ 85%

WOD 2/16/12:
3 Rounds:
800m Run
15 Deadlifts (155/225#)
25 Hand Release Pushups

 Open Gym Sat Feb 18th from 8-10am.  "Kelly" starts at 9am.

Death by 10m

 - REST - 

2 Rounds - 3 Min AMRAP:

15 Wallballs (14/20#)

10 T2B

Rest 1 minute

20 Step Story of a Typical CrossFitter

1. Hear about CrossFit through someone that is annoying and obsessed.
2. Attend a Free class…and one of two things happen – you love it & you are hooked already (skip to #6) OR…
3. Still very skeptical, go back to the couch or your regular way of training… but…whether you like it or not, can’t stop thinking about & hearing about CrossFit and all those fit, amazing, fun people.
4. Come back again, start asking more questions & poking around at the equipment.
5. Check out some links online, one thing leads to another & hrs pass by.
6. Join a box.
7. Start carving out 3ish hrs a week to do a bunch of crazy functional stuff that hurts a lot but feels so good.
8. Friend other CrossFitters on facebook.
9. Rip your hands open, a little shocked and in a bit of pain…you’re smiling on the inside. It feels cool.
10. Start using the lingo… “WOD” “Rx’d”, “AMRAP” “Snatch” & “Fran”.
11. Attend some CrossFit oriented events and begin actually looking forward to working out on the weekends.
12. Lift a barbell that weighs more than you off the ground.
13. Continue to drink too much & overload on carbs bc now that you train so hard, you deserve to celebrate with a few beers and a pizza.
14. Buy some t-shirts that have catchy slogans on them and special shoes.
15. Date someone from the box. Stalk games athletes online.
16. Realize after 6 months or so that you are slightly stagnant and need to give this dreaded Paleo stuff a try. Educate yourself & commit to trying a Paleolitic-based Diet.
17. See drastic improvements, feel incredible, dominate workouts like never before and preach about eating like a caveman to everyone you know.
18. Talk about CrossFit. Think about CrossFit. Dream about CrossFit.
19. Get a CrossFit inspired tattoo…ok probably not but at least rock a bumper sticker.
20. Bleed this lifestyle, surround yourself with likeminded people, & want everyone that you love and care about to join your CrossFit ways…. because you know, that as of now, & as far as you can see…there is no better method.

(FYI: you are now that ‘someone’ from Step #1)
(http://fitasfuck.wordpress.com/2012/02/09/20-step-story-of-a-typical-crossfitter/)

Strength:  Squat Clean 6x2 @ 85%

WOD 2/14/12:
10 Rounds:
10 Abmat Situps
5 Clean & Jerks (95/135#)
1 Rope Climb

Metro Dash was this weekend.  Thanks to all who participated or supported us.  It was a blast!

Open Gym is BACK this weekend.  Saturday from 8-10am, and "Kelly" starts at 9am if you'd like to join us for that.

Strength:  Jerk 6x2 at 85%

WOD 2/13/12:
Groups of 2 complete the following (one person working at a time):
50 Power Snatch (65/95#)
100 Hand-Release Pushups
200 Squats
100 Burpees

CrossFit - An Example Amongst Statistics

The following is a guest post by Josh Bunch of Practice CrossFit:

The fitness world is full of percentages, metrics, and calculations we adhere to like cattle. Statistics we accept as gospel; change we fear as blasphemy.

Adding weight to the bar, dropping a percentage of body-fat, shaving a second off your 400m run are all statistics any wayward uneventful soul can muster. Becoming an example - becoming legend - is something only the truly dedicated achieve.

Fitness has it roots in greatness. Greeks would culminate together in what became the Olympics. Ancient cultures looked to tests of athleticism as spiritual more than physical. Years ago individuals everywhere looked up to the fittest of the tribe as an example to be, a human worth emulating, a human worth following due to their dedication, their spirit, and their perseverance.

Our fitness lineage eventually progressed to nothing more than a freak-show full of statistics lacking examples. And no one wants to end life a statistic. Thankfully, the examples are coming back.

Blame the Fitness industry

As the world progressed past the point of no return, as it has for the last fifty-plus years, “real gyms” with the cure have been exchanged for white coats with treatment. Somewhere down the line our gospel fell on deaf ears. Individuals across the world began looking to the fitness culture as little more that another money pit stealing their income every time they go up a pant size.

Gyms all over the world owned the cure but failed to do their best to be the example. Instead, fitness centers began looking at people as dollars. They began selling space on a floor as opposed to demonstrating a cure by intensity.

Once you have turned enough people off with statics and lies, its hard to ever become the example they need to see again. In fact its safe to say the fitness culture is as much to blame for the nation’s obesity as sugar, trans-fat, and drive-thrus put together.

Thankfully there have always been true believers - fitness purists - who work to present real health, as opposed to those looking to make a dollar by pandering lies. The believers prayed as believers do. Their prayers were answered by the sport of fitness - CrossFit.

The CrossFit Cultural Cure

CrossFit turns a lot of fitness lifers off. Good. Many lifers in the fitness business today have molested it by pimping supplements instead of work, by selling images instead of integrity.

Our modern fitness world is getting a facelift and it doesn’t matter if it’s welcomed or not. It’s here to stay. Best of all it works, and finally it’s honest.

CrossFit has injected the examples the world needs back into fitness. CrossFit has made fitness measurable, repeatable, and fun. CrossFit is the sport saving the world, not just the sport of fitness.

For decades our culture looked to flash-in-the-pan gurus, and over-the-counter pills combined with the next piece of elliptical bullshit to get them to drop five pounds. Instead of holding our ground most of us gave in and said health is in a bottle, health is in a building, health is easy.

CrossFit reminds the planet yet again that health is intensity and there is nothing easy about intensity. Thankfully intensity can be fun. CrossFitters were the first ones to have faith in people by telling them the truth again. Truth is living well takes work, and CrossFit is all about work capacity.

Hate CrossFitters and their tall socks all you want. Get pissed off because they haven’t “paid their dues.” Boycott Reebok because they are the dealer selling hits to the world. Then watch as everyday average people give their all as a community. Watch for the first time results happen by the millions. Watch as a nation is cured by new doctors we call trainers in new hospitals we call boxes.

Strength:  Shoulder Press 5-5-5

WOD 2/10/12:
12 Min AMRAP:
12 Box Jumps (20/24")
6 Thrusters (65/95#)
6 Bar-facing Burpees

CrossFit Games Open 2012

“Should I Compete?” – before we answer this question we should ask, do you like CrossFit? If the answer is yes then registering for the Open is a no-brainer.


We’ve been getting a ton of questions about whether or not people should register for, attempt, and compete in the open. Frankly we find this shocking. It surprises us that in a community of people who claim to constantly be trying to get better, trying to test their limits, and wanting to be a part of CrossFit that this is even a question. The CrossFit Games Open is merely a stepping stone along the path to the CrossFit games. It is an opportunity to take on 5 different workouts over 5 weeks, see how you do at them, compare yourself to people around the world, and have fun being a part of the global community of CrossFit. Are you going to make it to the games? In truth probably not, only 60 or so men/women/and teams from around the world will make it. But you can be a part of one of the biggest fitness movements ever by throwing your hat in the ring to do the exact same thing those athletes will be doing. It doesn’t matter if you are the best, it doesn’t matter if you have to scale one or two workouts, it doesn’t matter if you win. What matters is that you take the time to be a part of something bigger than yourself, you take the opportunity to challenge yourself doing the exact same thing we do in the box every single day, and you take a moment to be a part of our box and of the global CrossFit community and support our goal of a broader, more functional fitness.
It doesn’t matter that you won’t be the best, it doesn’t matter if you don’t win, it doesn’t matter if you have to scale loads, or modify movements, that’s what the open is about, finding out what you CAN do and discovering what you need to work on. You aren’t too competitive, you aren’t too weak, you aren’t too slow, you aren’t too broke- YOU ARE JUST MAKING EXCUSES. and excuses are dumb.
Sign up, have fun, be a part of the CrossFit Community.
games.crossfit.com

Strength:  Front Squat 5-5-5, One Set Back Squat 12-15 unbroken

WOD 2/9/12:
5 Rounds:
7 Squat Cleans (95/135#)
35 Double Unders (sub 105 singles)

Asian Paradox

Many of you have asked us this question.  "Why isn't white rice good for you if people in Asia are so thin?"  Here's an answer.  Read Mark's Daily Apple and his blog post called "How Do Asians Eat So Much Rice and Not Gain Weight?"

500m Row (Max effort)

WOD 2/8/12:
12 Min AMRAP:
3 Muscle Ups (or 9 Pullups, 9 Dips)
6 Pistols
9 Push Press (75/115#)

CrossFit Games 2012

You may hear us talking about the CrossFit Games, and encouraging everyone to sign up for the CrossFit Games Open.  If you're confused about what that all means, watch this video.

Strength:  Deadlift 3-3-3, one set 15-20 unbroken  (Deadlift Max for Paleo Challengers)

WOD 2/7/12:  (Paleo Challenge Re-Test)
3 Minutes max reps of the following, 1 minute rest in between each:
 - Pullups
 - Squats
 - Pushups
 - Situps

CrossFit Competition

Congrats to Ana and Alana for doing your first CrossFit Competition!  You ladies did great!  We had such a blast cheering you on.

Strength:  Box Squat 5-5-5

WOD 2/6/12:
"Isabel" (compare to 8/5/11)
30 Snatches (95/135#)