***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
BRING MOM IN WITH YOU TO WORK OUT TODAY!
(QUOTE OF THE DAY)
Look at a day when you are supremely satisfied at the end.
It's not a day when you lounge around doing nothing; it's when you've had
everything to do, and you've done it.
~ Margaret Thatcher ~ | TIP OF THE DAY W/ COACH ROMAN
This time of year, people are scrambling to get beach-body ready. They figure that they can make up for months of debauchery by hitting the gym excessively for a couple of weeks. Two words...STOP IT! Doing CF + TRX + Muay Thai + Running 3 miles a day is a recipe for disaster. Over-training is real. Over-training is going backwards, not progress. More is not always better, and the coaches have no problem turning you away from a class if we feel we need to. Remember that... | | -{WORKOUT OF THE DAY}-
*MOTHER'S DAY WOD*
PART 1
5min AMRAP
5 x Front Squat @ 135#/95# (Mother Scale: 5 x Air Squats)
10 x Sit-Ups (Mother Scale: Anchored Sit-Ups)
---REST 5mins---
PART 2
Death by Burpees
(Mother Scale: Death by Ball Slams)
!!!BRING MOM IN TO WORK OUT WITH YOU TOMORROW 5/10!!!  COACH MICHELLE |
~QUOTE OF THE DAY~
"WE OUTLIFT RUNNERS
AND OUTRUN LIFTERS"
- CrossFit -
FORGING ELITE FITNESS
| | | MDM UPDATE: THE BIG MEMORIAL DAY MURPH EVENT WILL BE HELD AT CROSSFIT TAKEOVER ON SUNDAY MAY 26th. YOU MUST REGISTER AT THE OFFICIAL WEBSITE BEFORE SIGNING UP FOR A HEAT TIME. www.MDMfundraiser.com ONCE YOU REGISTER GO TO THE FOLLOWING LINK TO SIGN UP FOR A HEAT TIME: | | - TRX WORKOUT -
(@ 5pm w/ Coach Roman)
*CONDITIONING*
Part 1
"Death by Box Jumps"
Part 2
3 RNDS
20 x Clutch Rows
20 x Tricep Extension
20 x V Sit-Ups w/ Med Ball @ 20#/14# | | --[WORKOUT OF THE DAY]--
*CONDITIONING*
Part 1
EMOM x 10min
3 x Clean + Shoulder-to-Overhead @ 135#/95#
Part 2
TABATA x 16 RNDS
ODD - KB Swings @ 53#/35#
EVEN - Box Jumps @ 24"/20"
 OUR BASIC TRAINING CLASS... |  ...GETTING AFTER IT | -[WORKOUT OF THE DAY]-
*STRENGTH*
3 RNDS
8 x Strict Ring Pull-Ups (or deep rows)
8 x Bar Rollouts
**CONDITIONING**
1000m Row
50 x Sit-Ups
40 x Push-Ups
30 x Wall Ball Shots @ 20#/14#
20 x Burpees
10 x Knees-to-Elbows
***PALEO CHALLENGE UPDATES***
REMEMBER TO HAVE YOUR PACKETS READY FOR TURN-IN TO COACH MICHELLE...THAT INCLUDES ALL POINTS BEING ADDED UP. YOU ALSO NEED TO GET YOUR PICTURE TAKEN AND HAVE YOUR MEASUREMENTS DONE. WE ARE VERY EXCITED TO SEE ALL THE RESULTS FROM YOUR HARD WORK!  A VA BEACH FIRE ACADEMY TRAINEE DISCOVERS THE CORRECT RECOVERY POSITION AFTER A WOD TIP OF THE DAY W/ COACH ROMAN
If you plan on doing CrossFit regularly and making it a part of your lifestyle, it would probably be a good idea to invest in some equipment. Equipment like some good CrossFit shoes and lifting shoes will come in extremely handy and are a must for you if you plan to improve your squats & olympic lifts. Lifting shoes can be worn during most WODs aside from those that have running. A weightbelt, some wrist wraps, and a jump rope will also be very useful for your CF future. Here's some web sites that you can look at to find these items: http://www.roguefitness.com/?gclid=CNzc1OCCg7cCFQgx4AodMAMAyg
http://shop.reebok.com/us/
http://rxjumpropes.com/ | | -[WORKOUT OF THE DAY]-
*SKILL*
Double-Under Practice
**CONDITIONING**
10min AMRAP
Double-Under/Snatch Ladder
5 x Double-Unders
1 x Power Snatch @ 95#/65#
10 x Double-Unders
2 x Power Snatches
15 x Double-Unders
3 x Power Snatches
...ETC... - TRX WORKOUT -
(@ 5pm w/ Coach Roman)
*STRENGTH*
3 RNDS
10 x Pikes
10 x High Jumps
**CONDITIONING**
100 x Mountain Climbers
|
10 - 1
Rows
Y-Bridges
Jump Squats
|
100 x Mountain Climbers
***PALEO CHALLENGE IS OVER*** Great job to everyone who participated in the 90 Day Paleo Challenge! We hope that you saw some big improvements in your baselines & measurements, as well as your pictures. Make sure that you have your logs ready for turn-in to Coach Michelle today...and that includes your points being added up. Your coaches are very proud of all of you - even if you weren't able to stay completely Paleo for the whole 90 days. Any time period where you can make eating clean a choice is a big step towards making it a lifestyle in the long run. Remember that your coaches are always here to help you. STAY TUNED FOR INFO ON THE POST-PALEO PARTY (If you want to share your before/after pics, send them to me at rgaranzuay@gmail.com) SATURDAY MORNING CROSSFIT CLASS W/ COACH BRENDEN TIP OF THE DAY W/ COACH ROMAN
Lately I've been seeing a whole bunch of pictures and reading comments on FB about a 30 Day Squat Challenge that my friends and relatives are participating in. The basic idea is that you follow a (3 days on/1 day off) schedule for 30 days...on each active day, you perform a set number of squats that gets progressively higher as the days go on. The challenge starts at 50 squats on the first day, and ends at 250 squats on the last day. If you choose to do the squat challenge, then by all means, go for it. It's mostly being done by non-CF'ers who are looking for something to get them jump-started or by others who just want a challenge or to meet a goal. The sad part is that most of those who start it won't finish it...but I digress. So like I was saying, if you're going to do the squat challenge (or know someone who is), then let's at least look at proper squat technique. Most of the pics you see related to the challenge show a squat similiar to the girl on the right. The left picture shows a correct squat (demonstrated by Hybrid CF athlete Greta). Weight on the heels, chest up, all the way down to proper depth. That being said, the first challenge will be to perform the squats correctly during the challenge. Good luck. Hopefully your next squat challenge will be in a gym or a box w/ a heavy barbell on your back :)
 CORRECT SQUAT :) |  INCORRECT SQUAT :( |  SUNDAY MORNING CROSSFIT W/ COACH KIM --{QUOTE OF THE DAY}--
“Whatever course you decide upon, there is always someone to tell you that you are wrong.
There are always difficulties arising which tempt you to believe that your critics are right.
To map out a course of action and follow it
to an end requires courage.”
- Ralph Waldo Emerson - - WORKOUT OF THE DAY -
*STRENGTH*
Find your 1RM Strict Press
**CONDITIONING**
5 - 4 - 3 - 2 - 1
Thrusters @ 135#/95#
10 - 8 - 6 - 4 - 2
Burpee Box Jumps
|
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