Happy Holiday's!

Over the past couple of weeks I've been reflecting back on 2010 and thinking about the year ahead. I feel really greatful to have all of you in my life -- each of you have helped me to be a better coach, a better athlete and a better person.

The New Year is a time when many of us renew commitments to our careers, family and health. Popular magazines are chock full of tips and recipies for getting ahead, getting stronger, getting healthier. We draw a line in the sand and say 'this year i'm going to ______'

I'm proud of the accomplishments I have made over the past year and I am excited about what's next. Looking back, I can see that the incrimental steps that I took to master a skill, the time I blocked off in my schedule every week to work on programming, or my meal preparation, the planning and regular follow thru were the key to my results.

Now this may seem obvious, but without a specific stated goal (20 Double-under's), a plan to achieve the goal (5 min of jump rope practice every day), and a specific time to work on the goal (at the start of every workout), I don't achieve the results.

The question for me becomes; what do I want to accomplish, and what am I willing to give up to succeed?

For me, writing the stated goals is step one, assigning a time in my schedule is step two and taking the action is step three.

What are you willing to do to achieve better results in 2011?

1. Purchase a spiral notebook and write down at least 5 specific goals for 2011 (hand written, not on your phone).

2. Write down your current PR's for our benchmark workouts (Fran, Hellen, DeJuana, Cindy, CrossFit Total, etc) and lifts (Squat, Deadlift, Bench press, Overhead press, etc). Ask me, if you don't already know.

3. Log your workouts and times after each session.


World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman

This past week; 12/13 - 12/18

#1
3 Rounds for Time
400m Run
15 Pull-ups
50 Air Squat
15 Pull-ups

Our results;

AB 17.39
AJ 21.11
AL 19.10
DB 27.00
EK 18.17
JG 18.38
JH 21.21
KM 24.09
MK 19.29
MM 23.33
YJ 18.17

#2
CrossFit Christine
3 Rounds for Time;
500m Row
12 BW Deadlift
21 Box Jump 20

Our results;

AB 13.28
AJ 11.04
AL 14.44
DB 18.21
DB 14.30
JG 12.03
JH 16.19
KM 17.29
MK 14.32
YJ 15.21

This week 12/20 - 12/24;

#1
CrossFit Lynne
5 Rounds for Max Rep's
BW Bench Press
Pull-ups

#2

1/2 of The Filthy Fifty!
For time:
25 Box jump, 24 inch box
25 Jumping pull-ups
25 Kettlebell swings, 1 pood
Walking Lunge, 25 steps
25 Knees to elbows
25 Push press, 45 pounds
25 Back extensions
25 Wall ball shots, 20 pound ball
25 Burpees
25 Double unders

3, 2, 1... Go!

WOD's 12/6 - 12/10/10

Awesome Job! 12 people completed this Workout of the Day;

#1
5 Rounds for Time;
500m Row
7 Thrusters 135/95lbs

Here are the results;

AB 16.35
AJ 15.57
AL 17.54
DB 19.34
EK 16.29
JD 16.28
JG 17.57
JH 17.39
KM 19.18
MK 17.49
MM 19.13
YJ 20.17

#2
CrossFit Hellen
3 Rounds for Time;
400m Run
21 KB Swings 24/16k
12 Pull-ups

Here are the results;

AJ 12.34
AL 13.52
JD 14.30
JG 12.16
MK 13.59
YJ 12.15

This week; 12/13 - 12/18

#1
3 Rounds for Time
400m Run
15 Pull-ups
50 Air Squat
15 Pull-ups

#2
CrossFit Christine
3 Rounds for Time;
500m Row
12 BW Deadlift
21 Box Jump 20"

*Check your records, the last time you did this WOD was in the first week of 2010.

WOD's 11/29 - 12/3/10

#1
20 min AMRAP
400m Run
10 Wall Ball 20/10lbs
10 Pull-ups

Our Results;
AB 5 rounds
AJ 5 rounds + Run
DB 5 rounds
DB 5 rounds
EK 5 rounds + Run
JG 5 rounds
JH 4 rounds
KM 4 rounds
LL 4 rounds
MK 5 rounds
YJ 5 rounds + Run

#2
7 Rounds for Time;
5 HSPU
10 Deadlift 225/185lbs
10 C2B Pull-ups
20 Double Unders

Our Results;
AJ 25.04
DB 27.31
JG 28.39
MK 30.18

WOD's 12/6 - 12/10/10

#1
5 Rounds for Time;
500m Row
7 Thrusters 135/95lbs

#2
CrossFit Hellen
3 Rounds for Time;
400m Run
21 KB Swings 24/16k
12 Pull-ups

Make Life Easier - Be Strong


Check out this great Jump Rope video...

Oliver says;

Awesome job with last week's WOD, CrossFit Hero Blake

Four rounds for time of:
100 foot Walking lunge with 45/25lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20/10 pound ball
10 Handstand push-ups

Here are the results;

AL 30.03
AB 23.59
AJ 18.20
DB 32.56
EK 22.43
JG 28.58
MK 25.24

This week we have two great WOD's to work on;

#1
20min AMRAP
400m Run
10 Wall Ball 20/10lbs
10 Pull-ups

#2
7 Rounds for Time;
5 HSPU
10 Deadlift 225/185lbs
10 C2B Pull-ups
20 Doubleunders

* if you don't have handstand push-ups we will sub handstand hold's for 30sec, if you don't have Doubleunders yet we will sub 4x single jumps

Check out these interesting links;

100 Notable Books of 2010

Sweet Potatoes Step Out From Under Marshmallows

On the Growth of CrossFit

Thanksgiving Blast!

Great job with last week's WOD's!
Here are your results;

DeJuana
3 Rounds for Time
Row 500m
30 KB Swings 16/12k
10 Stair Run

AB 16.16
AJ 14.20
AL 19.15
DB 19.48
DB 19.30
EK 16.05
JG 16.49
LL 19.30
MK 17.04
MM 14.33
YJ 14.55

This week;

CrossFit Hero "Blake"

Four rounds for time of:
100 foot Walking lunge with 45/25lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20/10 pound ball
10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Two of our favorite CrossFitter's were recently married
Congratulations YRJ and AJ!

Awesome job with the Lumberjack WOD!
Here are the results;

AJ 14.40
AB 20.14
AL 18.50
EK 14.31
JG 17.59
JH 25.30
KM 18.33
MK 20.23

WOD #2
3 Rounds of;
20 Pull-ups
25 Wall Ball 20/10
30 Push-ups

AB 15.20
AJ
AL 16.00
JG 19.56
KM 24.41

This week...

#1
"DeJuana"
3 Rounds for Time;
500m Row
30 KB Swings 16/12k
10 Stair Run

#2
CrossFit Nancy
5 Rounds for Time;

400m Run
15 Overhead Squats 95/65lbs

Check out these guys from CrossFit Albany doing the Nancy WOD

The Sifty Fifty Thanksgiving List

Can cutting carbohydrates from your diet make you live longer?

This week we're working on 2 awesome WOD's; Yes, there is some running involved!

#1 CrossFit Lumberjack
(modified)

Run 400m
20 KB swings (2pood)
Run 400m
20 Pullups
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m
20 Burpees
Run 400m

#2 3 Rounds for Time;

20 Pull-ups
25 Wall Ball
30 Push-ups

3, 2, 1... GO!

On Nov. 5, 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

This workout is in honor of these soldiers. We are asking the CrossFit community to make donations in honor of these soldiers at cflumberjack.org.

CrossFit Endurance Certification, Louisville KY

We had an awesome time at the Cert and really learned a lot! Check out www.crossfitendurance.com and google "Pose Running Technique"

Visiting with Daniel, the owner of CrossFit Louisville East...

Keith and I joined the 10:30 class and did the CF Lumberjack WOD.

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

KH 24.30 PB 28.00

Time to Get Back to Work

I just got back from my long weekend in Cape Cod and haven't had time to post last week's results. I'll get them up ASAP.

So you know what to expect this week, check out these WOD's and videos...

This week;

WOD #1

21-15-9
Deadlift 225/155lbs
Overhead Squat 135/95lbs

Check out how Heather and Maya get it done...


WOD #2

CrossFit Hero "Brenton"

100' Bear Crawl
100' Standing broad jump

after every 5 jumps, do 3 Burpees...

CrossFit Santa Cruz demonstrates...

Last week's Results....

CrossFit Hero "Jack"

20min AMRAP
10 Push Press 115/85lbs
10 KB Swing 24/16k
10 Box Jump 24"/20

AB 9 rounds 75/16/20
AJ 7 rounds 75/24/24
AL 9 rounds 45/16/Step-up
DB 7 rounds 55/16/20
JG 8 rounds 75/20/24
JH 7 rounds 45/16/20
KM 7 rounds 45/16/20

WOD #2
For Time;
50 Back Squat
25 Pull-ups
40 Back Squat
20 Pull-ups
30 Back Squat
15 Pull-ups
20 Back Squat
10 Pull-ups
10 Back Squat
5 Pull-ups

AJ 26.51

AL 26.40
EK 16.55
KM 17.48

This Week's WOD's;

CrossFit Hero "Ryan"
5 Rounds for Time;

21 Pull-ups
21 Burpee's


CrossFit "Karen"
150 Wall Ball to 10' target (ouch!)

3, 2, 1... GO!

Thank you for a great week, we all had some awesome workouts!

How did you feel about the Deadlift Push-up WOD?
Which component was more challenging for you?

6 Rounds for Time;
15 Deadlift 135/95lbs
15 Push-ups

AJ 7.34 135lbs
AB 12.32 135lbs
AL 19.06 135lbs
DB 18.09 95lbs
EK 12.12 135lbs
JG 11.01 108lbs
KM 20.35 88lbs
MM 15.43 88lbs
YJ 17.06 88lbs

This week;

WOD #1
CrossFit Hero "Jack"

20min AMRAP
10 Push Press 115/85lbs
10 KB Swing 24/16k
10 Box Jump 24"/20"

WOD #2

For time:
95 pound Back squat, 50 reps
25 Pull-ups
115 pound Back squat, 40 reps
20 Pull-ups
135 pound Back squat, 30 reps
15 Pull-ups
155 pound Back squat, 20 reps
10 Pull-ups
175 pound Back squat, 10 reps
5 Pull-ups

Check out these cool links;

Why CrossFit Ruined My Life

Two CrossFit'rs One Chalk Bucket

The Disposable Hero's Project

Kicking Ass and Taking Names!

Although you know I love you all equally, I want to give a special shout out to 3 amazing athletic performances that took place today;

AJ 7.37 for
6 rounds of;
15 Deadlifts 135lbs
15 Push-ups

JG 29.36 and BF 29.46 for
"Hellen on Steroids"
3/4 mile Run
63 KB Swings
36 Pull-ups
1/2 mile Run
42 KB Swings
24 Pull-ups
1/4 mile Run
21 KB Swings
12 Pull-ups

Awesome job!!!

Pull and Push!

This past week we focused on 'fine tuning' two of our basic movements; the Air Squat and the Shoulder Press. I noticed marked improvement when we slowed the movements down and corrected some common flaws. Your homework assignment is to continue working on these basics...

Awesome job on WOD #1!

10min AMRAP
5 Push Press 115/85lbs
20 Walking Lunge Steps

EK 9 rounds @ 115lbs
--------------------
AJ 10 rounds @ 75
AB 7.5 rounds @ 75
AL 8.5 rounds @ 45
DB 7 rounds @ 55
JG 10 rounds @ 75
JH 7.75 rounds @ 45
KM 7 rounds @ 45
MM 7.5 rounds @ 60
NM 5 rounds @ 35


Amazing job on WOD #2!

CrossFit Fran
21-15-9
Thruster 95/65lbs
Pull-ups

AJ 10.01 @ 65
DB 12.31 @ 45
JG 10.08 @ 65
KM 10.20 @ 45

This week we are working on 2 great circuits;

WOD #1

6 Rounds for Time;
15 Deadlift 135/95lbs
15 Push-ups

WOD #2

3 Rounds for Time;
21 Pull-ups
21 Burpee's

3, 2, 1... GO!

Mystery WOD

Raise your hand if you thought that was a tough workout...

9/20 - 24 WOD;

3 Rounds for Time
500m Row
20 Box Jump 24"
20 Wall Ball 20/10lbs

AB 21.41
AL 17.19
ED 19.36
EK 14.51
JD 19.40
JG 18.42
JH 17.59
KM 18.50
NM 19.26

This week's WOD's are;

10min AMRAP
5 Push Press 115/85lbs
20 Walking Lunge Steps

CrossFit Fran

21-15-9 rep's
Thruster 95/65lbs
Pull-ups

Check out this "Fran" video...

Trainers Workout

Keith and I at the CrossFit Level II Coaches Prep Course 9/18 - 19

Monday

5 Rounds of
Deadlift x 3
Max # of Handstand Push-ups

315/7, 335/8, 335/8, 335/4, 335/5

Tuesday

"Dirty Dozen"
25 Walking Lunge steps
20 Pull-ups
50 Box Jump 20"
20 Double unders
25 Ring Dips
20 Knees to Elbows
30 KB Swings 32k
30 Sit-ups
20 Hang squat cleans, 35lb DB's
25 Back Extensions
30 Wall Balls 20lbs

20.37

Wednesday

Back Squat
3-3-3-3-3-3-3

225 x 7
Shoulder injury, Not my proudest moment

Hip Extension, Baby!

How did you feel about your results from last week's WOD?
Please post to comments...

3 Rounds for Time;

20 Wall Ball 20/10lbs
20 KB Swings 24/16k
20 Burpee's

AB 21.41 20k
AJ 11.55 16k
EK 16.50 20k
JG 16.07 20k
JH 17.48 16k
KM 16.42 16k
NM 26.55 12k
YJ 13.05 16k

Welcome to NM and congratulations on her first CrossFit WOD!

This week's WOD's are...... ?

Trainers Workout

Post "Helton" - Paul and Eddie

Monday

"The Seven's"
Seven rounds for Time of
7 Push-ups
7 Front Squats 135lbs
7 Toe to Bar
7 Deadlift 245lbs
7 Burpees
30.12

Tuesday

CrossFit Hero "Helton"
3 Rounds for Time of
800m Run
30 Front Squats 110lbs
30 Burpee's
34.16

Wednesday

Rest Day

Thursday

CrossFit "Kelly"
5 Rounds for Time of
400m Run
30 Box Jump 24"
30 Wall Ball 20lbs
31.00

2,976

Awesome job by everyone who completed last week's WOD #1

AMRAP 20 minutes;

5 Barbell Thrusters 95/65lbs
10 Push-ups
7 Pull-ups

AJ 9 rounds (75lbs)
AB 8 rounds (65lbs)
EK 9 rounds (75lbs)
JG 12 rounds (45lbs)
JH 7 rounds (45lbs)
KM 10 rounds (45lbs)
MM 7 rounds (65lbs)
YR 7 rounds (25lbs)

Which aspect of the work was the most challenging for you? post to comments

Get ready for this week's WOD's;

#1

3 Rounds for Time;

20 Wall ball 20/10lbs
20 KB Swings 24/16k
20 Burpee's

#2

3 minute Row for Distance;

How far can you go?


Check out these links;

"Fitness Lifestyle Sustainability and Long-term Goals"

"McDonald's Hamburgers Don't Age"

"Ground Zero: The Changes since 9/11"

Embrace the Pain

With Crossfit, physical proficiency comes quickly. A year into the program, an athlete who was overweight, weak, and deconditioned can expect to be lean, strong, and resilient.

Hesitancy and doubt are replaced by confidence and competency, and novel challenges become opportunities rather than obstacles. Somewhere along that path, the athlete realizes that progress is not limited by bodily capability. It is limited by mental capacity.

Becoming a top-tier athlete requires one to balance on the precarious edge between self-preservation and self-annihilation. The intelligent athlete leans toward preservation, as this ensures progress rather than injury. The problem comes when that athlete shy’s too far from the edge, forgetting that the body is a very hard thing to break.

This leads to the dreaded sandbagging, performing below maximum capacity in the name of self-preservation. I'm often faced with experienced athletes who give ninety percent rather than one-hundred percent. This is not a conscious act, but rather a syndrome that comes from two sources: the brain telling the body to stop and the athlete's inability to override that signal.

Your brain is responsible for keeping you alive, and tends to overreact to external and internal stimuli. It sends pain signals to your conscious mind long before your body reaches mortal danger, and it does so for a very good reason: it doesn't want you anywhere near death. The larger the margin (and the sooner you quit), the less likely it is that you'll approach this point.

To reach the upper echelons of athletic performance, you must ignore this signal. Most athletes are nowhere near their breaking point, and can afford to do this.

Instructing your brain to shut up is as simple as short-circuiting the pain process. During intense exercise, your mind is blank and receptive. There is a virtual absence of conscious thought, allowing pain signals to come through like ambulance sirens. You have to add to the noise, dulling the incoming signals. You have to think.

Count your repetitions out loud. This will occupy your thought processes and prevent the wailing from shutting you down. Similarly, count your breaths during rest breaks. When fatigue forces you to put the weight down, give yourself five breaths and get back to it. The counting process will achieve two aims--it will drown out the pain signals and limit your mid-workout downtime.

This combination will inevitably lead to better WOD times.

Elite performances are predicated on pain tolerance. Discomfort must be embraced and overcome, and the brain must be retrained to send pain signals at higher and higher thresholds. As your body evolves, your mind must keep pace. If you can achieve this synergy, the mind and body will continually drive each other to new heights of athleticism.

Courtesy of Jon Gilson and AgainFaster.com

Labor Day

"Success has nothing to do with what you gain in life or accomplish for yourself. It's what you do for others."
- Danny Thomas

Last week's results;

3 Rounds for Time of
50 Jumps (18" overhead)
40 Air Squat
30 Ab Mat Sit-ups
20 Push-ups
10 Pull-ups

AJ 20.21
DB 25.45
EK 19.56
JD 24.46
JG 18.56
JH 21.08
KB 28.17
KM 26.30

This week;

AMRAP 20 minutes;

5 Barbell Thrusters 95/65lbs
10 Push-ups
7 Pull-ups

and,

CrossFit Linda

10,9,8,7,6,5,4,3,2,1 rep's of

Deadlift 1 1/2x Body Weight
Bench Press 1x Body Weight
Clean 3/4 Body Weight

Check out Spealer doing the Linda WOD

Labor Day Holiday Workouts

Thursday and Friday Clients;
I wouldn't want you to miss a workout just because I'm away...

Warm-up;

Hip Flexor stretch (knee against the wall) 2 min each side
Calf stretch 2 min each side
Row 500m

WOD;

As Many Rounds As Possible in 20 min of

5 Barbell Thruster 95/65lbs
10 Push-ups
7 Pull-ups

or....

3 Rounds for Time

30 Wall Ball 20/10lbs (20 for Men, 10 for Women)
30 Dead Lifts (at your body weight/best efforts)

Please post your rounds/times to Comments

3, 2, 1... Go!

Trainers Workout

Monday

Back Squat 5 sets of 3 rep's; 225, 245, 265, 275, 275

Handstand Push-ups and Pull-ups; 21, 15, 9 rep's = 22.14

Tuesday

CF Footbal WOD Volkswagen
Bench Press @ Body Weight and Pull-ups; 21, 15, 9 rep's = 11.14

Power Clean + 5 Front Squats 88/3, 110/3, 135/3

Wednesday

As Many Rounds As Possible in 20 min
5 Thrusters 95lbs, 10 Push-ups, 7 Pull-ups
12 rounds

Row; Max distance in 3 min = 834m

What, No Burpee's?

JD Loved the Run, Squat, Sit-up Circuit!


Great job last week by everyone... Hey, How about that Hip Flexor stretch, killer right?

Here are the results of the 2 circuits we did last week;

#1)

3 Rounds for Time;
500m Row
21 KB Swing 24/16k
12 Pull-ups

AJ 15.07
--------
AB 15.02
DB 15.28
EK 15.37
JD 15.01
JG 15.51
JH 17.09
KB 20.38
KM 16.12
MM 13.42

#2)

4 Rounds for Time;
400m Run
50 Air Squat
50 Ab Mat Sit-ups

DB 24.17
JD 27.49
JG 19.37
NL 26.01

Get ready for this weeks WOD's

#1)

3 Rounds for Time;
50 Jump and Touch (18" above your reach)
40 Air Squat
30 Ab Mat Sit-ups
20 Push-ups
10 Pull-ups

CrossFit Santa Cruz does this week's WOD #1

#2)

400m Lunge

Check out these great links;

Why I CrossFit!

"Six Keys to Being Excellent at Anything"

It's All About Mobility!

You Must Visit, Bookmark and Check this site out on a regular basis... or don't ever tell me you feel tight or sore again!

http://www.mobilitywod.com/

Kelly Starret (aka K Star) has the most amazing stretching, rehab, mobility information in the universe and he has just started a blog with daily mobility workouts. The videos are easy to follow and will help to keep you progressing as an injury-free athlete.

Are your Hip Flexors tight? Watch his video and perform the Mobility WOD...

(Double click to view in a new window)

DB Loves Burpee's!

We had two really tough workouts last week, and saw some amazing performances.
Here are the results;

#1)
3 Rounds for Time;
500m Row
30 Box Jump #4
25 Back Extensions
20 Deadlift 205lbs

AB 25.47
AJ 19.04
AL 33.51
DB 23.47
JD 26.27
JG 18.21
JH 27.12
KM 29.46

#2)
AMRAP 20min;
7 Back Squat 185lbs
10 DB OH Lunge R
7 Burpee's
10 DB OH Lunge L

AJ 8 rounds
DB 6 rounds
EK 8 rounds
JD 7 rounds
JG 6 2/3 rounds
KM 7 rounds
YR 9 rounds

This week's workouts are;

#1)
"Rowing Hellen"
3 rounds for time of
500m Row
21 KB Swing 24/16k
12 Pull-ups

#2)
4 rounds for Time
400m Run
50 Air Squat
50 'ab mat' Sit-ups

3,2,1...Go!

How Your Sports Bra Affects Your Running

Baby Step #3: Get rid of the bad stuff in your house and snack right!

For the Love of Lunges...

Team Jain work'n it this weekend!

Open your eyes Ashish...

Awesome job last week by everyone... here are the results;

#1 Clean, Box Jump & Pull-ups
AB 5 rounds
AJ 3 2/3 rounds
DB 4 rounds
JD 4 rounds
JG 4 2/3 rounds
KM 4 rounds

#2 Wall Ball and Jump Rope
DB 9.30
JD 16.06
JG 13.03
JH 16.30
KM 13.06
MM 10.12
YR 8.53

This week we have two great WOD's to work on....

#1
3 Rounds for Time;
Row 500m
30 Box Jump #4
25 Back Extension
20 Dead Lift 205lbs

#2
AMRAP 20 minutes;
7 Back Squat 185/135lbs
10 OH Lunge R. 45/30lbs
7 Burpee's
10 OH Lunge L. 45/30lbs

Check out these interesting links;

Why We CrossFit

Is There a Difference Between Exercising and Training?

Trainers Workout

Sunday; Hellen on Steroids
1,200m Run
63 KB Swings 24k
36 Pull-ups
800m Run
42 KB Swings 24k
24 Pull-ups
400m Run
21 KB Swings 24k
12 Pull-ups
(25.13)

1 rep Max Push Press 180lbs

Monday; AMRAP 20min
7 Back Squat 185lbs
10 OH Lunge Right 45lbs
7 Burpee's
10 OH Lunge Left 45lbs
(6 Rounds completed)

Tuesday; 3 Rounds for Time
10 Snatch 95lbs
200 yard sprint
(4.54)

HSPU; 7,5,4,5

Wednesday; Rest day

Thursday; 2 Rounds x 24 reps
Deadlift 240lbs
Box Jump 30"
Wall Ball 20lbs
Bench Press 155lbs
Box Jump 30"
Wall Ball 20lbs
Clean 120lbs

Friday; 10 Rounds
10 Thrusters 95lbs
10 Ring Push-ups
(16.57)

We Love Burpee's!

Team Dersch Loves Burpee's!

What an amazing week... some really great performances on both the 1/2 Angie and the Run/Burpee workouts!

CrossFit 1/2 Angie;
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Air Squats

AJ 16.08
AL 20.56
DB 19.11
EK 15.20
JG 12.21
KM 19.38

YR 16.15

6 Rounds for Time;
Run 400m
25 Burpee's

AJ 24.46
AMc 23.00
DB 28.04
ID 25.11
JG 26.07
WD 24.54

YR 23.17
--------
KM 21.16
MM 14.07

This week....

#1)
10 minutes AMRAP
6 Squat Clean 65/45lbs
9 Box Jump
12 Pull-ups

And

#2)
2 Rounds
50 Wall Ball 20/10lbs
200 Jump Rope skips

3, 2, 1... GO!

Mental Toughness by Keith Hurd

As we are still going strong in the summer and pushing ourselves more and more each day. I find that one phrase is still spoken after many of the WOD's (workout of the day) by our clients. "I could have done better!"

This 5 word phrase has started to bother me, "Why you ask?" For the same reason we try to push ourselves daily. I find it frustrating that we still find a mental block when doing our perscribed WOD. As Crossfit is demanding physically it is more demanding mentally. When I hear my clients say this phrase my first response is, rolling of the eyes and shaking my head as if they will never understand. But then, I take a deep breath and realize that when I first started I was in this position as well.

Mental Toughness is not something that is passed on through generations, it is a feature and attribute that is picked up thru hard work and repetition. Almost as a skilled welder or artist works over their entire life to master and seperate themselves from being good at their skill to being great.

After having my client complete "Fight Gone Bad," he said those five words, instead of my first reaction I came back and said, "How?" His response was I could have gone faster. He felt he started slowly in the first round because it was a new workout and he didn't want to get tired quickly and not be able to complete the workout. Right away I knew he had mentally checked himself out of the workout before it even started.

Part of doing these workouts is not knowing what to expect. Getting those butterflies in your stomach should not be viewed as a sign of being scared or of weak, but of anticipating what is gong to make you better in life. If you go into every workout thinking you'll pace yourself to make sure you can handle it, then you are automatically setting yourself up for failure.

If you were asked by your boss to prepare a presentation about your past years achievements, would you scale back on your accomplishments and duties when writing and preparing the speech? "Hell No!" You would spend that evening going over every little thing you have done for him. You would even have your spouse, boyfriend or girlfriend listen as you went over the presentation 30 times the night before. The next morning you awake and feel like you going to blow them out of the water!

"Why do you feel so confident going into this meeting?" Because you mentally prepared yourself for the task at hand! So, the next thing you may say is, "the WOD is different, I had time to prepare for the speech." And my reply is, "Why isn't each WOD a preparation for the next WOD and the next one?"

It should never be about questioning ourselves on "if" or "how" I can be better. It should be "I am" and "I did" better after each workout. Putting all that power and intensity from the start of the WOD until the end, or whatever you do in life is only going to make you stronger for the next task at hand.

Who cares if you pushed yourself so hard from the start that you find yourself on the floor kicking your legs and making noises as if your going into labor afterwards. At least mentally you know that you made it and you're not questioning yourself whether your better or not.

Most importantly you have built a foundation for the next task at hand.

Trainers Workout

The look of satisfaction, knowing that I have given all that is within me...

#1) 5 Rounds for Time;
5 Squat Clean Thrusters 135lbs
10 Chest to Bar Pull-ups
11.30

#2) 2 Rounds for Time;
50 Wall Ball 20lbs
50 Double Unders
10.40

Fight Gone Bad!

JG loved FGB!

Really tough workout, here are the results;

AJ 261
DB 260
ID 251
JD 187
JG 215
KM 210

This week we're working on two CrossFit circuits;

6 Rounds for Time
400m Run
25 Burpees

And

"1/2 Angie"
50 Pull-ups
50 Push-ups
50 Air Squat
50 Sit-ups

3,2,1... GO!

What is CrossFit?

Trainers Workout

5 Rounds for Time;

15 Thrusters 125lbs

400m Run

24.41

Get Ready to Rumble!

Congratulations to everyone who completed the CrossFit Eva workout!

Eva;
5 Rounds for time
1/2 mile Run
30 KB Swings 32/24k
30 Pull-ups

These were the results;

DB 52.30
EK 43.34
ID 52.30

JG 50.40

3 Rounds

AJ 34.26
AL 49.38
KM 31.43
MM 41.00
YR 28.07

This week we're doing CrossFit "Fight Gone Bad"

3 Rounds of 5 movements, for 1 minute each.
Your score is the total number of rep's completed.

Wall Ball 20/10lbs
Sumo DL High Pull 75/45lbs
Box Jump #3
Push Press 75/45lbs
Row

Power Pull-ups!

Deirdre and Paul battle for Pull-up supremacy in the "Eva" workout

I Hate Lunges!

but I do them because I like the results...

Great job last week by all! Are you still feeling it?

Here's how it went down;

100' Lunge
21 Pull-ups, 21 Sit-ups
100' Lunge
18 Pull-ups, 18 Sit-ups
100' Lunge
15 Pull-ups, 15 Sit-ups
100' Lunge
12 Pull-ups, 12 Sit-ups
100' Lunge
9 Pull-ups, 9 Sit-ups
100' Lunge
6 Pull-ups, 6 Sit-ups

AJ 20.47
DB 21.40
EK 12.18
JG 20.19
KM 19.52
MM 16.10

This week's workout is;

'Eva'
5 Rounds for Time
1/2 Mile Run

30 KB Swings 32/24k

30 Pull-ups

3, 2, 1... Go!

JD was really happy to complete 2 CrossFit workouts this past week!

Congratulations to everyone who completed last week's workout, DB Push Press - Box Jump, it was a killer!

A special shout out to one of our newest athletes, JG who got 15 rounds in 15 minutes...

Here are the results;

AJ 11
DB 11
ED 9
EK 13
JD 12
JG 15
JH 10
KM 8

We also did "Priscilla"
3 Rounds for time;
10 Box Jump
15 Pull-ups
20 Push-ups
25 Air Squat
30 Sit-ups

AJ 16.32
DB 19.20
ID 14.06
JH 24.27

Get ready for this week's Workout's!

#1 Lunge 100' then complete 21, 18, 15, 12, 9, 6 Pull-ups and Sit-ups

#2 20 Back Squat, 40 Knees to Elbows, 60 KB Swings

3, 2, 1... GO!

Weekend Workout!

What's your Weekend Workout?

ID Deadlifting 'the beast'

Summer Sweat!

Congratulations to everyone who completed last week's circuit!
It was a really tough one...

5 Rounds for Time;
500m Row
25 KB Swings 24/16k
25 Wall Ball

Here are the results;
AJ 26.14
AL 44.49
DB 30.48
ID 28.50
JD 27.45
JH 31.12
MM 23.31
YR 25.21

This week we had 2 special workouts on the agenda;

AMRAP 15 min of;
5 rep's DB Push Press/Push Jerk 40/25lbs
7 rep's Box Jump 30"

"Priscilla"
3 Rounds for Time of;
10 Box Jump 24"
15 Pull-ups
20 Push-ups
25 Air Squat
30 Sit-ups

3, 2, 1... GO!

Happy 4th of July!

Getting my ass kicked at Mission CrossFit in San Antonio...

3 rounds for time;

10 Power Snatch 115lbs

5 Handstand Push-ups

10 Pull-ups

20 Front Squats w/45lb plate

-- just under 10min --

Keith, Jon and Paul

Keith, Jon Gilson and I at the Cert...

Jon is the owner of CrossFit Boston and Again Faster.

Equipment and some cool instructional videos...

Check out his site Here

CrossFit Certification 6/26 - 6/27

50 enthusiastic CrossFitter's tearing it up at the

Brooklyn Barbell Club in Williamsburg

It's All in the Hips!

I'm a bit slow in posting, but it's been a busy week for me; a full training schedule, my own workouts and studying for a CrossFit Certification being held this weekend.

Last week we did a modified version of the CrossFit Eva workout;

3 rounds for time;
800m Run
30 KB Swings 24/16k
30 Pull-ups

"ID" taking a break after "Eva"

Here are the results;
AB 27.00
DB 30.51
EK 22.22
JD 27.37
JG 37.12
JH 28.08
ID 30.33
KM 25.08
MM 34.47
YR 27.09

This week we worked on 2 amazing circuits;

CrossFit Jerry
1 mile Run
2,000m Row
1 mile Run

and...

5 rounds for time;
500m Row
25 KB Swings 16/12k
25 Wall Ball 10lbs

3, 2, 1... GO!

We Love the Nasty Girls; Fran and Cindy

Last week we worked on two of the CrossFit benchmark workout; Fran and Cindy

Everyone did an amazing job, and we saw several PR's posted...

CrossFit Fran
21, 15, 9 rep's of
Thrusters 95/65lbs
Pull-ups

EK 13.34
--------
AB 9.21
AJ 14.45
AL 17.58
DB 18.00
JG 16.32

CrossFit Cindy
As many rounds as possible in 15 min of;
5 Pull-ups
10 Push-ups
15 Squats

AJ 9 rounds
DB 8 rounds
EK 11 rounds
JG 9 rounds
JH 7 rounds

AJ powers thru his Deadlifts!

We have two great workouts in store for you this week; 'lil Eva and Karen

CrossFit 'lil Eva;
3 rounds for time of
800m Run
30 KB Swings 24k/16k
30 Pull-ups

CrossFit Karen;
150 Wall Balls

3, 2, 1 GO!

Cleaning-up!

Great Job by everyone who participated in last week's Workout!
If you missed it, here's what we did;

5 Rounds for time of
10 Pull-ups
10 Cleans 95/55lbs
10 DB OH Press 35/20lbs

And here are the results;

AB 20.01
AJ 22.40
AL 24.12
DB 22.58
JG 15.34
EK 12.25
JH 30.55
KM 9.47
MM 17.00
YRJ 12.55

Really important, Please read!

Consumer Reports - Unsafe Protein Shakes

For this week's workouts we're revisiting 2 of our favorite Girls
CrossFit Fran

21, 15, 9 reps of

Thruster 95/65lbs

Pull-ups

And.... CrossFit Cindy

As many rounds as possible in 15 minutes of

5 Pull-ups

10 Push-ups

15 Air Squats

3, 2, 1... GO!

No time for Breakfast?

Would you get on the highway with no gas in your car?
So, why would you come to workout on an empty stomach?

I made this totally easy Egg dish in less than one hour and it will provide me with a protein-packed breakfast for a week

Here's what you'll need;
Lasagne pan
Olive Oil
2 Doz Eggs
2 cups chopped spinach
2 red Bell peppers, diced small
2 small onions, diced small
1 package turkey bacon (yum), cooked

Preheat your oven to 350 degrees
(the Oven is that large metal thing in your kitchen that you have been using to store your pots and pans)

Grease lasagne pan with 2 tbls of Olive Oil

In a large bowl, beat the Eggs together, then add the Veggies and cooked bacon, then pour the mixture into the lasagne pan... easy, right?

Place the pan on the center rack of the oven and bake for 35 min at 350 degrees

You'll know its done when a knife inserted in the center comes out cleanly.

Cut into 6 or 8 servings, enjoy!

Row, Swing, Run!

Great job with last week's workout;

3 Rounds for time:
500m Row
30 KB Swings 16k/12k
10 Stairs

AJ 15.07
AB 16.28
DB 16.34
EK 15.35
ID 14.35
JG 16.52
JM 14.21
KM 16.48
--------
PB 13.59
TT 11.32

This week's workout is;

5 Rounds for time;
10 Pull Ups
10 Cleans 95/55lbs
10 DB OH Press 35/20lbs

Why you'll never eat Cheetos again

A Guilt-Free Hamburger

3 times the Fun!

This past week our athletes worked on 3 different CrossFit circuits and we saw some really amazing results!

#1

Volkswagen

21, 15, 9 reps of;

Bench Press (BW)

Pull ups

AJ 12.06
DB 10.45
KM 10.23

#2
5 Rounds for time;
10 Deadlifts (BW)
10 Push-ups
10 Box-jump 24"

AJ 6.30
-------
AB 8.30
DB 11.32
EK 8.30
JG 7.02
JM 15.45
KM 7.48

#3
4 Rounds for time;
400m Run
50 Squats

AJ 12.40
YR 15.34

Very special Congratulations to YR and AJ on their big event this Monday!!!

Got Knees to Elbows?

Thrust and Pull!

Last week we posted 2 really tough workouts; Jackie and the Volkswagen

10 Athletes completed the Jackie circuit, here are the results;

AB 11.43

AJ 16.40

AL 20.01

DB 16.27

EK 10.17

JD 15.23

JG 21.34

JMc 10.46

KM 14.38

YR 17.43

This week we will give you another opportunity to smash the Volkswagen;
21, 15, 9 reps of Bench Press and Pullups

or

5 rounds for time of;
10 Deadlifts (BW)
10 Push Ups
10 Box Jumps 24"

3, 2, 1, GO!

Check out these interesting articles;

Having a Cow About Steak Quality

How to Get Stronger

Oh, By the way, How did your Jackie time compare to these kids?

Going Overhead!

Last week our athletes practiced their Overhead Squat skills and performed the CrossFit circuit Nancy;

5 rounds for time of

400m Run

15 Overhead Squats 95/65lbs

The Rx weight proved to be a challenge, but everyone did an amazing job!

AJ 16.27

DB 19.38

EK 14.55

ID 16.40

JG 17.05

KM 19.26

YR 19.47

How many days 'till Memorial Day Weekend?

How many workout's before you're hanging with your family and friends in those shorts and tank top?

It's time to dial in your training and nutrition efforts!

(ask me how!)

Workout 1; Jackie

1000m Row

50 Thrusters 45lbs

30 Pull Ups

Workout 2; Volkswagen

21-15-9

Bench Press (BW)

Pull Ups

3, 2, 1... Go!

Jackie Results;

AB 11.43

AJ 16.40

AL 20.01

DB 16.27

EK 10.17

JD 15.23

JG 21.34

JM 10.46

KM 14.34

YR 17.34

Totally Tough!

It was a really great learning opportunity, quote one of our regular CrossFitters...

This past week our athletes completed the CrossFit benchmark CrossFit Total. After a sufficient warm up, each progressed to a 'one rep' maximum in the Squat, Press and Deadlift. Numerous Personal Best's were posted, everyone did an amazing job!

Here are the results listed as total weight lifted and percentage of body weight;

AB 513 280%
AJ 560 386%
DB 335 248%
EK 620 276%
ID 358 256%
JH 348 252%
KM 330 220%
YR 186 169%

Next week; CrossFit Nancy

5 Rounds for Time
400m Run
15 Overhead Squats 95/65lbs

3, 2, 1, GO!

Trainers Workout; CrossFit Cindy
As many rounds as possible in 20 min
5 Pull Ups
10 Push Ups
15 Air Squats

Alex 20
DeJuana 22
Erica 13
Keith 20
Paul 21

Killer Priscilla?

How did such an innocent sounding circuit kick my butt?

Priscilla, 3 Rounds for time;
10 Box Jumps 24"
15 Pull Ups
20 Push Ups
25 Air Squats
30 Sit Ups

PB 10.28
KH 12.23
AMc 12.25

AJ 17.06
-------
AB 16.31
DB 19.02
EK 13.07
IDe 11.31
IDi 19.24
JH 19.19
KM 16.32
MMc 16.02
YR 14.43

This week's workout is; The CrossFit Total
The CFT consists of 3 movements, Squat, Deadlift and Press.
After a sufficient warm up, you are allowed 3 attempts at your 1 rep max lift in each movement. The sum of your best effort for each of the 3 is your score.
3, 2, 1, GO!

Hips, Hips and more Hips!

Last week's workout was a real killer, and several PR's were posted!

DeJuana; 3 Rounds for Time

500m Row
30 KB Swings 16/12k
10 Stair Run

AB 16.00
AJ 14.49 *
AL 16.29
DB 17.22
EK 15.22
ID 15.30
JH 16.28 *
KM 16.29 *

This week get ready for a new combination; Priscilla

3 Rounds for Time

10 Box Jumps
15 Pull Ups
20 Push Ups
25 Squats
30 Sit Ups

3, 2, 1 Go!

AJ's B'day Blow Out!

Congratulations to AJ - 29yrs Today!

In case you weren't here this morning to see it, he did;

29 Wall Ball Shots 10lbs

29 KB Swings 16k

29 Push Ups

29 Pull Ups full

29 Dead Lifts (BW)

29 Bench Press 95lbs

29 Decline Sit Ups

29 Flights of Stairs

When's your B'day?

Run, Swing and Pull!

Wow, amazing turnout last week - - and several PR's (personal record) on the CrossFit Hellen workout!

3 Rounds for time;

400m Run
21 KB Swings 24/16k
12 Pull ups

AB 13.36
AL 23.09 *
DB 14.03 *
EK 12.03 *
ID 11.01 *
JD 14.39 *
JH 13.41
KM 14.17 *

* indicates a new PR!

This week it's all about your hips!

DeJuana -
3 Rounds for time;

500m Row
30 KB Swings 16/12k
10 Stair Run

3, 2, 1, GO!

Rock'in Cindy 15...

If you were out last week, you missed an amazing CrossFit benchmark workout, Cindy!

In 15 min, complete as many rounds as possible of; 5 pull ups, 10 push ups and 15 squats.

Here are the results of our crew;

AB 10 rounds
AJ 7
DB 9 1/3
EK 12 1/3
ID 11
JD 9
JG 5 2/3
JH 9 2/3
KM 11 1/3

Virtually everyone either increased the number of rounds completed or moved their performance closer to the full Rx version of the workout, Congratulations!

This week we will be doing another CrossFit favorite Hellen. We all did this workout at the beginning of March and I'm excited to see what we can do this time!

3 rounds for time;
400m Run
21 KB Swings 24/16k
12 Pull Ups

Check out "OPT" in the video below. Prepare to be inspired!

Supplements

Have you been taking your fish oil?

I've been known to ask this question. Some of you instantly reply that 'Why Yes Paul, I take 2.5 grams of Omega 3's in fish oil every day'. Others of you look at me a bit puzzled and reply 'Can I get that at GNC?'

I thought I would take a moment to tell you what supplements I am taking, and why. I'm not trying to suggest that they'll cut your Fran time in half, but they do support my efforts to be in the best shape of my life...

Flax Seed Oil and EICO Zone Fish Oil - Omega 3 fatty acids; The benefits of Omega 3's include reducing your risk of heart disease and stroke, while helping to reduce the symptoms of high blood pressure, depression, ADHD, joint pain, and other conditions linked to inflamation. The last bit about reducing inflamation is critical as some experts feel that our most serious diseases are rooted in "silent inflamation". Google this term for a ton of information... Between the two Oils pictured, I spend about $1.00 a day and target 2.5 grams of Omega 3's.

Glucosamine - Condroitin; I take this combination to support joint and bone health. Glucosamine and Condroitin are 2 of the major components of cartilage, and cartilage acts as a cushion between the bones. The research is mixed, but I have found that I have less pain in my knees since I began taking it. Cost = about .50 per day.

Cal, Mag, Zinc; I take a daily mineral suppliment of calcium, magnesium and zinc. Although my diet is rich in green veggies, studies show that many people/athletes are deficient in these important minerals. Did you know that over 300 of our bodies enzimes require sufficient amounts of magnesium to perform their function? And that all the enzimes involved in the synthisis of ATP require it? ATP is the fuel that makes our muscles function. The cost of this suppliment is about $0.05 per day.

Fran-tastic!

You guys did a great job with CrossFit Fran last week!

AJ 9.44
DB 13.49
EK 7.18
ID 9.28
JD 11.29
JH 15.32
KM 12.10

Oliver says; There's nothing sweeter than looking better than your friends!

(there are only 66 days until Memorial Day weekend)

This week's workout is CrossFit Cindy 15

As many rounds as possible in 15 min of;

5 Pull Ups -10 Push Ups-15 Squats

3, 2, 1... GO!

Thrust and Pull!

Great job by everyone who completed last weeks's workout!

3 Rounds for Time

10 Stair run
15 Box jump
20 KB swing 16/12k

Here are the results;

AJ 8.03
ID 8.13
WD 9.09
AM 9.18
KL 9.18
DB 11.10
EK 11.32
JD 12.13
JH 13.30

Get ready for this week's workout CrossFit Fran

21, 15, 9 Reps of;

Thrusters 95/65lbs
Pull Ups

What is your PR for Fran?

Dead Lift

A bit less than perfect, 340 x 3 (200% body weight)

Run, Jump, Swing...

Get ready for this week's Workout...
3 Rounds for time;

10 Stair runs
15 Box Jump #3
20 KB Swing 16/12k

3, 2, 1.... Go!

At long last...

It's been too long since my last post... i've got excuses, but none worth writing about.


In between your sessions I keep busy...
6 sets of 4 at 295lbs...

Phantom CrossFitters?

Do you recognize these guys working thru the DeJuana circuit?

JD on the stairs

AB on the Rower

You guys are two of the reasons I love my job so much!

Cindy and DeJuana

Sorry about the delay in posting results, but I moved into my new home this past week and my technology is finally back up and running...

Two weeks ago it was the battle of the 15 minute Cindy, really strong results by everyone!

KL 15
TE 12
AJ 8
AL 8
-------
AB 8
DB 9
EK 9
JD 9
JH 6
KM 11
NL 8
YR 10

Where Did January Go?

Can you believe the first month of 2010 is almost over?

Great job by everyone who completed the CrossFit Fran workout last week!
Ten people (including Paul) participated, Here are the results;

AB 11.43
AJ 16.05
AM 15.10
DB 14.18
JD 18.23
JH 19.05
NL 12.43
TE 8.26
YR 6.52

This week's workout is CrossFit Cindy

In 15 minutes, complete as many rounds as possible of;

5 Pull Ups
10 Push Ups
15 Squats

How many rounds did you get last time?

Hint; Check out Nov 15, 2009

What Are Your Goals for 2010?

A better Fran time? A heavier Squat or Deadlift?

Closer adherance to your nutrition plan?

Getting to bed a bit earlier?

Congratulations to everyone who completed last week's CrossFit workout; Hellen

3 Rounds for Time;
400m Run
21 KB Swings 24/16k
12 Pull Ups

AJ 16.29
----------
KM 13.40
DB 14.05
AB 14.19
JH 15.58

This week's workout is; Fran
21 - 15 - 9 Rep's of
Thruster 95/65lbs
Pullups

Deirdre's 1st Pull Up!

Congratulations!!!

5 Tips for Fitness Success in 2010

1. Get Rid Of The Junk

The New Year is a perfect time to examine your kitchen. Purge your home of the cookies, ice cream, chips, sodas, booze and other processed junk that’s accumulated over the past few weeks. Don’t worry, you’re not wasting food as these items really have no nutritional value and barely fit the definition of food. Having these items around will only prevent progress you could be making towards your fitness goals. If you’re a parent, don’t use your children as an excuse. Be a good example for them. After all, you don’t want your kids to become a childhood obesity statistic.

2. Go Grocery Shopping

Unless your goal for 2010 is to gain fat and waste money, eating out every night isn’t a very successful nutritional approach. Having groceries means you’ll be able to prepare healthy meals to eat. At a minimum, make sure you always have some healthy protein sources, fresh fruits and veggies, and some spices to keep things interesting. For recipes and ideas, check out http://everydaypaleo.com/, http://livingpaleo.com/ and, http://thelabelsayspaleo.com. Another easy fix is Fresh Direct... Fill the fridge with healthy ingredients people!

3. Set Goals

If you haven’t already, make a health and fitness goal for yourself to achieve this year. It should be something realistic but difficult to accomplish. For example, a 1000 pound deadlift might be a bit of a lofty goal for me to achieve this year. However, a 400 pound deadlift for reps might be a little more within my reach. If you have a very broad goal, you can break it down into some smaller, more achievable goals. For example, if your goal is to “eat healthier”, you can break it into more specific goals such as “eat protein at every meal”, “avoid drinking soda”, “eat breakfast everyday”…you get the idea.

4. Discuss your Goals with your Coach

We can work together to develop an individualized plan to achieve your goal. We can evaluate your goal and establish the best plan of action to achieve the desired result. Simply put, you’ll get better results much sooner with a personalized approach. How many times have you set a goal in January only to have it become a faded memory by February? Discussing your goals with me on regular basis will help keep you on track and ensure your success.


5. Be Consistent

Coming to the gym everyday this week and then disappearing the next isn’t an effective approach to work towards any sort of goal. Make sure you get to the gym at least 2 to 3 days a week. You’ll have to make exercise a part of your normal routine in order to maximize your results. In fact, what you do outside of the gym may be more important than what you do in it. Good nutrition, regular sleep, and living a healthy lifestyle are all equally important to your health and fitness. You’ll certainly live better and live longer if you can get all of these variables dialed in.

Best wishes for 2010!

Welcome Back!

2009 was such an amazing year in terms of health and fitness. So many individual achievements were reached that it would be impossible to list them all here... I am so proud to be a part of your success. Thank you for giving me the opportunity to work with you!

Over the next 6 to 8 weeks we will return to the basic strength lifts with a high intensity 'circuit' at the end of most sessions. Once per week we will do one of the CrossFit benchmark Girls.

This week we will revisit Christine;

3 rounds for time;
Row 500m
12 Dead Lift (BW)
21 Box Jumps (21")

3, 2, 1.... GO!

Got Deadlift?

Warming up with 225 x 8