***FINDING OUR 1RM BACK SQUAT FOR OUR SQUAT CYCLE*** Record your numbers...bring your lifting shoes...bring your belt (QUOTES OF THE DAY)
"The back squat is King for building size and strength....it should be regarded as THE most useful free-weights exercise... The squat is a brutally hard exercise to work to it's absolute limit, especially for high reps....If you want want to grow some substantial muscle then you'd better accept the need for some substantial discomfort and true gut-busting effort."
- Stuart McRobert -
"To feel strong, to walk amongst humans with a tremendous feeling of confidence and superiority is not at all wrong. The sense of superiority in bodily strength is borne out by the long history of mankind paying homage in folklore, song and poetry to strong men".
- Fred Hatfield - | Tip of the Day w/ Coach Erin Midline stability is the key to all movements in CrossFit, especially in weightlifting. By midline stability, we mean maintaining a neutral spine spine (neither rounded nor arched) while performing a movement. To do this, you use your abs, hip floexors, back muscles, and glutes. Next time you're in class, try to think how you can work your midline stability. Tuck that tailbone, tuck the ribcage down, & tighten your abs. When Greg Glassman (Founder/CEO on CrossFit) is asked what to do for abs, he says; "I stabilize the midline like a motherf@#%*er" ... Stabilize on! | | --WORKOUT OF THE DAY--
*STRENGTH* FIND YOUR 1RM BACK SQUAT Record your numbers
**CONDITIONING** 5 RNDS 5 x Push Jerk @ 155#/105# 10 x Box Jumps @ 30"/24"
| | DON'T FORGET... FINDING OUR 1RM BACK SQUAT TOMORROW!!!
Remember that we are testing to find our One-Rep Max on our back squat tomorrow for our upcoming Squat Cycle. We will record our numbers and use them for our percentages as we do our squat workouts. Please avoid wearing running shoes...wear lifting shoes if you have them (or shoes with flat, sturdy soles) and bring your belts of you want. In the meantime check out this article: | | -{QUOTE OF THE DAY}-
"I don't care what score Froning or Bailey got. I don't care what score the best guy in the box got. I only care about beating the guy I was yesterday. If I kick that guys ass then I'm making progress. He's the enemy, he's my target, but he's always improving too. So I have to keep pushing the limits every single time. The yesterday me might be close, but last year me is so far back I can't see him, I don't even recognize that guy".
- Shaun Cormode - |  Coach Roman - Head Coach @ Hybrid CF |  Never too young to teach them good technique...nice extension! :-) [WORKOUT OF THE DAY]
*STRENGTH* Turkish Get-Ups 3/3 - 3/3 - 3/3 (AHAP)
**CONDITIONING** 8min AMRAP 8 x Plank Rows @ 35#/25# 8 x Ball Slams @ 20#/14# 8 x Toes-to-Bar
***GET READY FOR TOMORROW - SQUAT MAX*** - TRX WORKOUT - (@ 5pm w/ Coach Roman)
*STRENGTH* Turkish Get-Ups 3/3 - 3/3 - 3/3
**CONDITIONING** 4 RNDS 10 x Atomic Push-Ups 20 x Rows 10 x Pistols (5/5) 20 x Ab Mat Sit-Ups
TIP OF THE DAY w/ COACH ERIN | | Attack your weaknesses. In Crossfit, we ask our athletes to be good at a very wide variety of things. The only way to get to be a well-rounded CrossFitter is by attacking your weaknesses rather than avoiding them. The next time double-unders, or handstand push-ups, or front/overhead squats show up in a workout and you think about skipping the gym, come anyway.
"Find your weaknesses, make friends with them, then beat them to death." - Chris Spealler | ---QUOTE OF THE DAY---
"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I ived through this horror. I can take the next thing that comes along.' You must do the thing you think you cannot do."
- Eleanor Roosevelt - --[WORKOUT OF THE DAY]--
*STRENGTH* Strict Press 5 - 5 - 5 (AHAP...drop down and perform 10 push-ups right after every set)
**CONDITIONING** 5/5 - 4/4 - 3/3 - 2/2 - 1/1 Dumbell/KB Snatches @ 55#/35# (5 right/5 left...4 right/4 left...etc...must touch the floor between reps) 10 - 8 - 6 - 4 - 2 Burpees 50 - 40 - 30 - 20 - 10 Double Unders
***MEMORIAL DAY MURPH THIS WEEKEND*** There has been a whole bunch of you asking questions about MDM this weekend...hopefully this will clear everything up. The big MDM event will be at CF Takeover on Sunday May 26th starting at 9:20am - they will run heats every 40mins until 1:20pm. If you want to try and get in there, you must register at: http://mdmfundraiser.com/ and then you must sign up for a heat time at: https://docs.google.com/spreadsheet/ccc?key=0ArbxrGAN9ASIdHd5VlgzQkxBUFJYQ2xNeFlFRFlVNGc#gid=0If all of the heats are taken up, then you can keep checking back to see if any open up before Sunday, or you can go to CF 757 in Norfolk on Monday at 10am and do Murph there. Some of your coaches will be doing Murph at 757. It is not an event like it will be at CF Takeover, it will be the 10am class WOD, but you can get it done there. As far as our schedule: we will still have CF class on Sunday at 11am for those who want to work out but are not doing Murph at CF Takeover, but there will be NO CLASSES ON MONDAY. Hopefully, this clears everything up... | SATURDAY MAY 26th @ CF TAKEOVER | | TIP OF THE DAY w/ COACH ERIN
| We all want to see progress. Get stronger, faster, have better endurance, etc... When we don't see the progress that we expect to see, we have to ask ourselves a few questions: Are we training consistently and with good intensity? Are we getting enough rest? How's our nutrition?...but one we often forget is: Are we being too hard on ourselves? I think all of the coaches, including myself, will say that we are our own worst critics and we often have to have another coach remind us how far we've really come. Most of us would do well to cut ourselves a little slack, give ourselves a little credit, and feel good about the progress we've already made while we push for more. |  10am CLASS GETTING DOWN ON ALEC'S BDAY WOD...GREAT JOB, EVERYBODY! -{WORKOUT OF THE DAY}-
*STRENGTH* 3 RNDS MAX REPS Strict Pull-Ups MAX EFFORT L-Sit on Parallettes
**CONDITIONING** 3 RNDS 1min MAX EFFORT Wall Ball Shots @ 20#/14# - 30sec Rest - 1min MAX EFFORT Row - 30sec Rest - 1min MAX EFFORT KB Swings @ 53#/35# - 30sec Rest - | | - TRX WORKOUT - (@ 5pm w/ Coach Roman)
*STRENGTH* 3 RNDS 10 x Deep Rows 10 x One-Arm OH Squats w/ KB (5/5)
**CONDITIONING** EMOTM x 10mins 5 x Burpees 5 x I - Bridges 5 x High Jump Squats |
THANK YOU TO EVERYBODY WHO CAME TO THE COOKOUT THIS WEEKEND. JANELLE AND DAN - YOU GUYS ARE AWESOME FOR HAVING US AT YOUR PLACE FOR THE FESTIVITIES, WE REALLY APPRECIATE IT. CONGRATULATIONS TO PAUL AND JANELLE FOR TAKING THE TOP SPOTS IN THE PALEO CHALLENGE! WITH SUMMER COMING UP, WE'RE HOPING TO HAVE MORE GET-TOGETHERS WITH ALL OF OUR HYBRID PEEPS. IT'S EVENTS LIKE THIS THAT BRING US ALL TOGETHER AND MAKES US FEEL LIKE A FAMILY. WE'LL KEEP YOU INFORMED OF THE NEXT ONE...STAY TUNED TO THE WEB SITE.  THE GIRLS...BEING GIRLS |  COACH MICHELLE w/ PAUL & JANELLE...THE WINNERS! |  THE WHOLE GROUP CHILLIIN' ON THE DECK - EVERYONE HAD A GREAT TIME ---QUOTE OF THE DAY--- "We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.” - Vince McConnell - | | Tip of the Day w/ Coach Erin
As the summer approaches and the weather gets warmer, hydration becomes even more important. Not only can dehydration cause headache and dizziness, but it can affect workouts by causing fatigue and elevated body temps. I try to drink a gallon of water a day. If this seems like too much, start by replacing one non-water drink a day with water. Check out this blog from CF Invictus: http://www.crossfitinvictus.com/blog/hydrating-for-performance/ | -[WORKOUT OF THE DAY]-
BIRTHDAY WOD FOR ALEC!
BUY IN: 40 x Sit-Ups 10 x Power Cleans @ 155#/105# 20 x Pull-Ups 30 x Box Jumps 20 x Pull-Ups 10 x Power Cleans @ 155#/105# CA$H OUT: 40 x Sit-Ups
PROGRAMMING NOTE: On Friday we are going to find our 1 rep max for back squat, so bring your belts and lifting shoes. We will record those numbers and use them for percentages during our Squat Cycle which will start on June 3rd and end on August 2nd. At the end of the cycle we will re-test to find your new 1 rep max. The goal of the 9-week cycle will be to increase overall strength and efficiency as an athlete...increasing your max squat weight will generally make you stronger all-around in all movements. Squats are not only a "leg" exercise. Mark Rippetoe says it best: "There is simply no other exercise, and certainly no machine, that provides the level of central nervous activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”
***CROSSFIT COOKOUT TOMORROW MAY 18th @ 3pm*** The party will be held at Janelle Pherson's house: 928 King's Landing Circle BRING A DISH...BRING WHAT YOU WANT TO DRINK...BRING A LAWN CHAIR...BRING THE FAMILY !!!JUST GET THERE!!! ~ QUOTE OF THE DAY ~ "If you always put limits on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them... Ever since I was a child I have had this instinctive urge for expansion and growth. To me, the function and duty of a quality human being is the sincere and honest development of one’s potential." - Bruce Lee -  COACH MICHELLE DURING THE CLEAN/FRONT SQUAT/JERK LADDER AT THE TEAM GRIT '13 COMPETITION | TIP OF THE DAY w/ COACH ROMAN
The subject of shoes is a hot topic when it comes to Crossfit. With the vast array of movements and modalities that we do, it's very important to have a durable set of workout shoes for all of our activities. The fact that our corporate sponsor is one of the major shoe companies also makes footwear a focal point. After a few years doing CrossFit, one thing is clear: traditional running shoes with their thick padded soles are not ideal for most of the things that we do. Because of the forward/back & inside/outside deviation that they cause your foot to do while under load, they are terrible for any type of lifting, squatting, KB swings...basically anything where you need to stay grounded and firmly planted to the floor. Also, since they are soft and made for absorption, the energy transfer that you could receive from a harder, flatter sole is dispersed back into the ground...definitely NOT what we want to happen when Olympic lifting or under any type of load. BOTTOM LINE: invest in some good solid shoes with flat minimal soles. Lifting shoes are also good for pretty much any workout that doesn't involve running. Probably a good idea to check out the Reebok website: http://shop.reebok.com/us/ | (WORKOUT OF THE DAY)
*STRENGTH/SKILL* 10 - 8 - 6 - 4 - 2 (STRICT) Handstand Push-Ups Knees-to-Elbows
**CONDITIONING** 10 - 8 - 6 - 4 - 2 Power Cleans Lateral Burpees (over bar)
- CROSSFIT COOKOUT - THIS SATURDAY MAY 18th @ 3pm 928 King's Landing Circle in VA Beach (Janelle's House) BRING A DISH...BRING WHAT YOU WANT TO DRINK...PALEO OR NON-PALEO DISHES
 A LITTLE OUTSIDE WARM-UP ACTION W/ COACH MICHELLE -{QUOTE OF THE DAY}- "Happy are those who dream dreams and are willing to pay the price to make them come true." - Leon J. Suenes -
| | TIP OF THE DAY W/ COACH ROMAN
With CrossFit becoming more and more popular, new gyms are opening up all the time. The Hampton Roads area has one of the biggest CrossFit communities in the world. When I started almost 4 yrs ago, there was only 3 or 4 CF gyms in the area. Now there's probably 20. New people come into our doors every day. If you're new to CF or know someone who is thinking about coming in, check out this article: http://www.crossfitanaerobicinc.com/why-crossfit/10-tips-for-crossfit-newbies/ | | --TRX WORKOUT-- (@ 5pm w/ Coach Roman)
*STRENGTH* 3 RNDS 5 x Rollouts (3sec pause at top) 10 x One-Arm Thrusters (5/5 AHAP)
**CONDITIONING** 4 RNDS 10 x Pikes 15 x Bicep Curls 20 x Jump Squats | | -[WORKOUT OF THE DAY]-
*CONDITIONING* Part 1 - Row Sprint Intervals (1min on/1min off) x 5 | Part 2 - 5min AMRAP 5 x Pull-Ups 10 x DB Lunges @ 35#/25# | Part 3 - 2min Plank
| TIP OF THE DAY W/ COACH ROMAN How do we know if a workout is "intense"? Sweat? Nope, we can sweat when we're sitting around doing nothing. Heart rate? Wrong again...heart rate can also rise with no activity. Duration of workout? Actually, the longer a workout, the lower it's intensity. Intensity is measured by a simple formula. Watch this CF Whiteboard video to get a better idea of what intensity is and why it's so important in CrossFit. | | ~ WORKOUT OF THE DAY ~
*STRENGTH* EMOM x 8mins 3 x Hang Squat Cleans A.H.A.P.
**CONDITIONING** (10min Cap) 3 RNDS 30 x Wall Ball Shots 30 x AbMat Sit-Ups
| | ***POST PALEO PARTY/CELEBRATION/COOKOUT*** Time to celebrate with your Hybrid coaches & fellow athletes WHEN: Saturday May 18th @ 3:00pm WHERE: Janelle Pherson's casa - 928 King's Landing Circle Bring your favorite dish...winners of the Paleo Challenge will be announced! WE'LL SEE EVERYBODY THERE!!! | ~QUOTE OF THE DAY~ "Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the NFL draft, or women's dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem. But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats." - Mark Rippetoe - | Don't workout on an empty stomach and always try and have a post-WOD snack on you... | TIP OF THE DAY W/ COACH ROMAN I get asked all the time about what to eat before/after a workout. Personally, I prefer Paleo foods so that's what I stick to for now. Before a workout I just make sure that I have had something to eat within the past couple of hours. I don't really have a "pre-workout" meal or snack. I do, however, have a post-workout snack. I have taken a liking to the Cherry Pie, Cashew Cookie, and Apple Pie Lara Bars...they're Paleo, they're delicious, and they have sugar and fat, as well as a little bit of protein. I also follow it up with a coconut water, which is an excellent recovery drink. Lastly, I'll make sure that I eat a meal within a couple of hours after working out. | | (TRX WORKOUT) @5pm w/ Coach Roman
*STRENGTH* 3 RNDS 5 x Body Saws 10 x Pistols
**CONDITIONING** TABATA x 16rnds (alternating rnds) Atomic Push-Ups I-Bridges | | -[WORKOUT OF THE DAY}-
*CONDITIONING* CrossFit Open WOD 11.2 15min AMRAP 9 x Deadlifts @ 155#/105# 12 x Push-Ups 15 x Box Jumps
| | (QUOTE OF THE DAY)
"Far better it is to dare mighty things, to win glorious triumphs even though checkered by failure, than to rank with those poor spirits who neither enjoy nor suffer much because they live in the gray twilight that knows neither victory nor defeat."
~Theodore Roosevelt~ | TIP OF THE DAY W/ COACH ROMAN
Injuries...we all get them. Bumps, bruises, aches, pains, blood, sprains, pulls, tears...they're part of every athletic endeavor. A program with no injuries is an ineffective program - period. We can, however, do our best to minimize them by using listening to your coaches, using proper technique, resting when necessary, and getting them checked out by a professional if you need to. Some things to look out for when injured are: is there swelling & discoloration, is the pain getting worse, is it limiting mobility? If you answer yes to any of those questions then it's probably a good idea to take it easy. This is a really good site for info...check it out: http://fitnesspainfree.com/ |  Coming up May 26th at CrossFit takeover Register at: http://mdmfundraiser.com/"MURPH" (w/ body armor or 20lb weight vest) 1 mile Run 100 x Pull-Ups 200 x Push-Ups 300 x Squats 1 mile Run |  Who let the munchkin in...? <WORKOUT OF THE DAY>
*STRENGTH* Back Squat 3 - 3 - 3 - 3 - 3
**CONDITIONING** 2 RNDS 400m Run 10 x Push Press @ 135#/95# 20 x Toes-to-Bar
|