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Forget everything you know about working out. The repetitive weight machines. The uninspiring physical trainer. The overcrowded spin classes you keep skipping. The oily dude ogling his own reflection. This is CrossFit — elite fitness and strength conditioning for anyone serious about getting into shape. Physically and mentally.
CrossFit challenges you with workouts that combine variety, intensity, and functional movements that translate to your everyday life. It’s seriously intense. And seriously fun. So get off that elliptical machine and check it out.
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Workout Of The Day
Monday, January 30, 2012
Resting 60 seconds between sets: Press 2-2-2-2-2-2-2-2-2-2
Beginner Workout:
400m Run
15-12-9
Squat/push up/body row
400m run
Sunday, January 29, 2012
Rest Day!
Friday, January 27, 2012
Beginner Classes at 6:30AM and 7:30PM
Deadlift
10-10-10-10-10
Use light weight, focus on form
All Levels Classes
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
We recently asked our Paleo Nutrition Group what was there favorite, go-to recipe and, hands-down, the most popular was Paleo Tacos. You can mix up the ingredients anyway you like. Here's a good example from www.everydaypaleo.com.
Friday, January 27, 2012
All levels:
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Beginner workout:
Deadlift
10-10-10-10-10 reps
Thursday, January 26, 2012
Beginner Workout:
200m run
15-12-9:
Front Squat with light weight
Med ball deadlift
Dumbbell push press
End with 200m run
All Levels Classes and Advanced Class at 6:30PM
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Elizabeth's Success Story is up and it well-worth the read. Elizabeth is part of our 5:30AM Zombie Crew. Here's a teaser:
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Like the vast majority of us, Elizabeth Rodriguez suffered from the freshman 20 (and then some) during her first year of college. "I snacked all day and pretty much ate all my dinners at fast food restaurants," she admits.
With her crazy-hectic schedule, she found it hard to lose the weight and the bad eating habits. Over time, a little extra college chub turned into a 100-plus pounds of excess weight Elizabeth didn't want to live with anymore. So she did something about it.
She started by changing her eating habits. Then she tried exercising. "I bought a gym membership which I hardly ever used," she recalls. "I would get tired and just quit. I wasn't motivated." Read the rest of Elizabeth's Success Story here.
Wednesday, January 25, 2012
All Levels Classes:
Split snatch 1-1-1-1-1-1-1 reps
Beginner Classes 6:30AM and 7:30PM:
200m run
20 kb swings
4 rope lowers
15 kb swings
4 rope lowers
10 kb swings
4 rope lowers
200m run
This video is awesome. The best part is Jeremy's "full squirrel" at the end.
Tuesday, January 24, 2012
All Level Classes and Advanced Class at 6:30PM:
"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".
Beginner Class:
Shoulder Press
10-10-10-10-10
* work on form with lighter weight
Sorry, you need to install flash to see this content.
Thanks to member Jennifer Chong for sharing this video with our Facebook Paleo Group.
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CrossFit has been a part of the curriculum at Saratoga High School for two years, and the program is revolutionizing the way kids see "phys. ed."
Teachers Peter Jordan and Richard Ellis talk about the school affiliate, CrossFit Sawmill, as well as how they adapt the program for Maddy Thomas, a sophomore with cerebral palsy.
"She comes in here and does everything that anybody else does," Jordan says. "I find it inspiring ... and it's kind of fun to be creative about adapting the exercises to make it doable for her."
Thomas faces physical challenges, but that doesn't stop her from giving her best effort in every workout. Her teachers and care providers say improving Thomas' ability to do functional tasks is critical to helping her live with cerebral palsy.
"CrossFit changed me by making my body feel stronger," Thomas says through a computer.
Mother MaryAnn Thomas says Maddy's goal is to always live at her best and experience everything, and it's sound advice for just about anyone.
"Anybody can do anything their mind sets," Maddy concludes.
10min 11sec
Monday, January 23, 2012
Beginner Class:
Cindy
As many rounds as possible in 12 min:
1 Pull-ups (or 3 band)
5 Push-ups
10 Squats
All Levels Classes:
Five rounds
12 Wallball shots, 20 pound ball
12 Toes-to-bar
Sunday, January 22, 2012
Rest Day
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Congratulations to Panita for her outstanding performance last weekend at the OC Throwdown! Panita started the competition at 99th place (hence the 99 on her jersey) and finished at 53rd place. This is exceptionally incredible given Panita's tragic softball injury in 2003, which you can read more about in the CrossFit Journal here.
We're all proud of you, Masta P!
Saturday, January 21, 2012
Team WOD
Sorry, you need to install flash to see this content.
This TED video is worth 15 minutes of your time, especially if MS, Alzheimer, Parkinsons and other brain-related diseases where brains shrink. Dr. Terry Wahls learned how to properly fuel her body. Using the lessons she learned at the subcellular level, she used diet to cure her MS and get out of her wheelchair. It's really an incredible story, one that will inspire you to fuel your body the right way.
