Elizabeth/Lizzie

Justin Workout of the Day 2 Comments

Workout of the Day for Thursday 09/17/09

“Elizabeth”
21-15-9
Clean 135 (135/85)
Ring Dip

or

“Lizzy”
12-9-6-3
Power Clean (185/115)
Ring Dip

Elizabeth (as Rx’d) (Annie and Greg)…[wmv][mov]

Haters and Backers

Justin Workout of the Day 3 Comments

Workout of the Day for Wednesday 09/16/09

Deadlift
10-10-10
then, rest 3-5 minutes and complete
Three rounds of:
10 Dumbbell Snatch Left (55/35)
10 Dumbbell Snatch Right (55/35)
20 Push-ups
Run 200m

Go for a maximum weight on the deadlift with which you can get 10 continous repititions without re-gripping or resting on the floor.

Haters and Backers
It’s inspiring to see others do well. You should consider yourself lucky when you get the chance to be around someone firing on all cylinders, reaching new heights, overcoming, and doing well. Don’t be a hater, don’t be jealous, they probably earned it. What can you learn from their success? Will you let yourself be pulled up, will you try to hold them back?

If you are not excited about people getting better, succeeding, being victorious, and excelling at their pursuits then what? The opposite? If you want to see people falter, fail, be defeated, and be mediocre then there is something seriously wrong with you.  If you had to divide everyone you know into these two categories – haters and backers, who would you want to surround yourself with?   Who would you want to workout with?

That’s the great thing about CrossFit, and life – Haters don’t last, Backers do. Haters hang with haters. Backers pump others up, get pumped up, and reach the sky.

Some synonyms for hater: cynic, doubter, egotist, loner, misanthropist, recluse, skeptic

Some synonyms for backers: advocate, ally, benefactor, champion, patron, promoter, sponsor, well-wisher, associate, collaborator, colleague, companion, friend, partner, representative, supporter

CrossFit Placer, Haters Need Not Apply

Yesterday’s WOD Results

IMG_0273

10 Reasons Not to Train at CrossFit Placer

Justin Workout of the Day 3 Comments

Workout of the Day for Tuesday 09/15/09

21 Thrusters (95/65)
21 Pull-ups
Run 800m
15 Thrusters (95/65)
15 Pull-ups
Run 400m
9 Thusters (95/65)
9 Pull-ups
Run 200m

Inspired by Hyperfit USA
10 Reasons Not to Train at CrossFit Placer
10. They are too motivated.
The people who train there have a purpose. You can’t just show up and “chit chat” while wandering around from machine to machine. They are actually in pursuit of health and fitness with goals. The members show up ready to work!
9. They train too hard. You actually sweat and breathe hard every workout. It’s hard to read a magazine working out at this place.
8. You have to learn and develop new skills. You can’t show up and sit on the bike or watch TV on the stairmaster. You have to learn new skills and do them correctly. Who wants to learn and be coached?
7. They don’t give a hoot about your excuses. The response to excuses is alwyas the same, “3,2,1 go!” Excuses may work on the golf course, but they sure don’t work here.
6. Negativity is squashed. Complainers and those with bad attitudes definitely will not fit in here.
5. No mirrors, treadmills, machines, TV’s, and no supplements (that actually work against your long term health and fitness) for sale. They are just way to focused on measurable, real, and lasting results.
4. They are just to strict and a trainer is constantly watching everything you do while coaching you. Full range of motion is monitored. Proper body mechanics are required in all movements. Don’t you really just want to do your own thing your own way?
3. Progress is expected. Weaknesses are addressed. Who wants to consistently get better?
2. They don’t let you quit on yourself during hard workouts. Yes, results happen quickly and steadily, but wouldn’t you rather just stay the way you are?
1. It is in a garage. Who wants to get back to the basics with real equipment, good coaching, and a functional training program when you can do laps in your car around the parking lot of the globo big box “fitness” center and then wait for your turn on the latest fad machine?

Ease Back Pain by Exercising

Justin Workout of the Day 0 Comments

Workout of the Day for Saturday 09/12/09

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
Pull-ups, 30 reps

Exercise More, Not Less, To Ease Aching Back, Study Suggests

ScienceDaily (June 3, 2009) — People with lower back pain are better off exercising more, not less

A University of Alberta study of 240 men and women with chronic lower-back pain showed that those who exercised four days a week had a better quality of life, 28 per cent less pain and 36 per cent less disability, while those who hit the gym only two or three days a week did not show the same level of change.

“While it could be assumed that someone with back pain should not be exercising frequently, our findings show that working with weights four days a week provides the greatest amount of pain relief and quality of life,” said Robert Kell, lead author of the study and an assistant professor of exercise physiology at the University of Alberta, Augustana Campus.

About 80 per cent of North Americans suffer from lower back pain.

Kell presented some of the findings May 30 at the American College of Sports Medicine conference in Seattle, Wash.

In the study, groups of 60 men and women with chronically sore lower backs each exercised with weights in two, three or four-day weekly programs, or not at all. Their progress was measured over 16 weeks. The level of pain decreased by 28 per cent in programs that included exercise four days a week, by 18 per cent three days a week and by 14 per cent two days a week. The quality of life, defined as general physical and mental well-being, rose by 28 per cent, 22 per cent and 16 per cent respectively.


Adapted from materials provided by University of Alberta, via EurekAlert!, a service of AAAS.

A CrossFit Athlete’s Prayer

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Workout of the Day for Friday 09/11/09

As always, Friday is athletes choice.

The recommended workout is “Cindy” but anything goes, as long as it’s heavy, skill work, a benchmark WOD, miscellaneous fitness testing, a CrossFit Football WOD, a CFSB WOD, a MEBB WOD, a new WOD, or something else worth your time.

“Cindy”*
As many rounds as possible in twenty minutes of:
5 pull-ups
10 push-ups
15 squats

*One CrossFit Football variation drops the time to 12 minutes and does box jumps instead of squats.

After the official announcement of the 2010 CrossFit Games on July 16-18, 2010, this CrossFit Athlete prepares himself for the test ahead, From CrossFit Chronicles: The Smith Family:

The CrossFit Athlete’s Prayer

God, amidst this period of preparation, do not let me forget the most important people and things in my life. By Your grace, give me the will to welcome increasing pain, on a daily basis. Allow my heart and lungs to handle the amount of trauma necessary to qualify. Grant me peace to sleep when my body needs. Give me the ability to discern good advice from bad, good coaching from average, smart advantages from sleazy shortcuts. Allow me to learn the difference between hurt and injury, setback from debilitating pain, torn and sprained, fracture and microfracture. Let me seek you when I plateau and let my motivation be from you alone. The time is short, but allow me to make the most of it before competition. When I run fast, let me envision you rather than the finish line. When I squat and press to the sky, let me see you and not metal beams, insulation or sunny gray skies. When I fall, let me rise quickly with not an instance of self-pity. Lord, I am not asking you for a favor, this time around. Rather, I am asking that you just stand with me and watch as I forge elite fitness out of a beaten and abused 26 year old body, bruised ambitious mind and an occassionally broken yet enduring spirit. I want no favors, I seek no vacation from the reality of a CrossFit athlete. We all know how bad it will physically hurt to qualify. We also know how bad it hurts to attempt this feat and stand relinquished to a comfortable view of the arena while donning a spectator’s wrist band. It would just be comforting to know that you’re there and that you birthed a Son, who endured pain and exhibited physical and mental strength unlike anything that we CrossFit athletes will witness. It would be comforting to be reminded that He stood tall and ultimately won. Your comfort is what I will seek when my body suggests that I stop, slow, cheat or DNF. Amen. I am on my horse.

horse-beach

Get your fight on!!

Justin Workout of the Day 0 Comments

Workout of the Day for Thursday 09/10/09

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

  1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
  2. Sumo deadlift high-pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push-press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

I hope everyone reading this is planning on participating in this CrossFit nationwide fundraiser. CrossFit Placer is joining several other area affiliates for the Fight Gone Bad IV party at CrossFit East Sacramento on September 26 starting around 10 am.

Click here to see the CrossFit East Sacramento flier.

Preparation for Fight Gone Bad IV – video [wmv] [mov]

Fight Gone Bad Fundraiser by CrossFit Again Faster – video [wmv] [mov][ipod]

Future Selves

Justin Workout of the Day 1 Comment

Workout of the Day for Wednesday 09/09/09

From crossfit.com 08/29/09

Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters

 

From Again Faster Equipment

Future Selves

Tuesday, June 23, 2009 at 11:06AM

by Patrick Cummings

I was leaning against the windows of the Walgreens, waiting for the 66 bus to come and bring me to the gym. Evening rush hour was slowing everything down. A young guy was pacing the sidewalk nearby, asking every second or third person if they might donate money to save the children, or the whales, or the trees.

She was a quarter of the way across the street before I saw her. When she stepped off the curb, I’m sure she had the light. But now, as she pushed her walker, the light was changing and a stream of cars could do nothing but watch and wait. Part of me wanted to go over, pick up the old lady and carry her the rest of the way. Every step was progress, but barely.

I admired her persistence, sad that it took her five full minutes to cross the street. I thought it wasn’t as sad as if she couldn’t make it at all, and I thought about a conversation I’d had recently.

I was sitting beneath the judge’s tent at the Northeast Qualifiers, in a beach chair real low to the pavement. A hundred yards away, barbells and bumper plates crashed to the ground. I could hear the pull-up bars shake under the momentum of kips. Rafael lowered himself into the seat next to me.

As she pushed her walker, the light was changing and a stream of cars could do nothing but watch and wait.

I don’t remember how we got to talking about it, but eventually he mentioned his father. He said there was no way his father could get in and out of a chair like the ones we were in. He said, “I love my father, but I don’t want to end up like him.”

If he isn’t already, Rafael is close to turning forty, though you’d never guess it. He’s a fighter, a trainer, an athlete, and a constant stream of encouragement. You’re always just a little bit better when Raf is nearby, and as we sat there, the irony of what we were talking about didn’t escape me.

It was a weekend to celebrate athleticism, to marvel at the virility, viability and ferociousness of youth, and we were talking about what it was like to grow old. All around us wandered the chiseled bodies of young gods and goddesses, but Rafael and I were talking about nursing homes. We were talking about our fathers.

My father isn’t in bad shape. He’s in his fifties and stays active. My mother sees to it that he eats relatively well, and when he’s not battling some knee or shoulder problem, he gets to the gym a couple times a week. I’ve tried to introduce him to CrossFit, but he’s a man of routine. Twenty minutes on the stationary bike, some seated shoulder presses and leg extensions and he’s happy. Every now and again, he’ll call me and tell me he got on the Concept2 at the Y, just like I showed him.

So maybe I shouldn’t be worried, but I am. I’ve watched his mother start showing signs of Alzheimer’s. At dinner with her, I’ve watched him put on a smile as she tells us the same story she told us ten minutes prior, and I can’t help but wonder if that smile will be mine some day. I want him to stop eating pasta and bread, but I’m fighting against years of homemade Italian cooking and I don’t know how hard to push. I don’t know how to tell him it’s because I don’t want him to end up like her.

Rafael and I are sitting in beach chairs real low to the pavement and he says, “I love my father, but I don’t want to end up like him,” and I start to wonder if my old man could get in and out of the chair. I don’t know the answer.

It’s so easy to get lost in the vanity of now. In the mirror’s reflection. It’s so easy to focus on the Fran time and the max deadlift and the consecutive pull-ups. What’s harder to remember is that we aren’t doing this for today.

It’s nice to look good with your clothes off, but it’s nicer to know that for the rest of your life you’ll be able to take those clothes off without the assistance of a certified health care provider. That you’ll be able to get across the street without the assistance of a traffic cop.

While my father’s mother forgets, my mother’s parents are on their boat, floating down the Hudson River on a trip they’ve taken many times before. When summer comes, family barbeques are scheduled around their arrival. My grandfather is still one of the strongest people I’ve ever known, and my grandmother is still one the sharpest.

I can’t know all the reasons my grandparents have aged differently. There are too many variables. I can’t know if it was environment, their diet, lifestyle, or genetics, but I do know that blaming randomness is too easy. The choices we make in youth give color to our future selves.

What we’re doing, it isn’t about today.

Rowing Lesson 4 from CrossFit Journal

Justin Workout of the Day 2 Comments

Workout of the Day for Tuesday 09/08/09

From CrossFit.com on 08/26/06

Two rounds for time of:
21 Pull-ups
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders

Post time to comments.

StiffDead-th.jpg

 

Rowing Lesson 4: Putting It Into Practice

In the final part of our rowing series with former Olympic coach Chris Wilson of Concept2, Jon Gilson of Again Faster learns that drills can be frustrating because they force an issue. Drills spotlight problems and must be done perfectly to increase effectiveness.

Chris instructs Jon to hit different stroke rates at maximum power while implementing everything he has learned in previous lessons. Jon soon runs into problems because the preparation in the early part of his recovery isn’t happening quickly enough. Things improve when Jon rows at higher stroke rates.

Rowing at different stroke rates boosts your discipline and control of the machine. You can see your numbers and determine which stroke rate is best for you. A direct correlation between stroke rate and power output doesn’t necessarily exist. Some athletes are more effective at lower stroke rates. A great deal of individual variation is caused by both physiology and skill level.

“Rowing Lesson Part 4: Putting it into Practice with Chris Wilson” by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]

Fat Kids

Justin Workout of the Day 0 Comments

Workout of the Day for Saturday 09/05/09

Five rounds for time:
Run 400m
15 wall ball (20/14)
15 pull-ups

From CrossFit One World, It’s a Crying Shame

Have you ever flown on a plane and prayed that you don’t sit next to the parents with the screaming kids? They are on every flight. These kids become screaming maniacs as soon as the plane takes off. Ever notice what the parents are feeding these kids? Quite frankly, its appalling. Foods loaded with sugar. I was hanging with Robb Wolf and and his wifey, Nicki Violetti, in Kauai. On their flight to the islands, they saw a couple feeding their child cotton candy as the plane got ready to take off! A screaming maniac throughout the entire flight. WTF mom and dad?!?!?!

ATTENTION MOMS AND DADS: SUGAR JACKS YOUR KIDS UP!!!

 I find it crazy that parents don’t understand or educate themselves on the effects of sugar on their children. I have seen some of our own One World parents walk into the gym with their kids sucking down Slurpees or immediately hitting mom or dad up for money to buy some candy out of the vending machine in the lobby. Sugar intake causes extreme mood swings in children. Their insulin levels spike and then they crash. It’s a crazy roller coaster ride, and in the long term can lead to serious medical issues. 

Has your child shown any of these common symptoms indicative of too much sugar intake?
-difficulty falling asleep or staying asleep
-difficulty concentrating
-low grades in school
-allergies
-frequent headaches
-hyperactive or listless
-overweight
-many dental fillings
-cannot go for more than four hours without eating
-colds or bacterial infections more than once a year

If your kids are displaying any of these symptoms, try taking sugar completely out of their diet for two weeks. You will see dramatic changes.

Think about what you are feeding your children, and yourself for that matter. I am not telling you that your kid should never eat anything with sugar in it. Hell, that would just SUCK if I were your kid! Just don’t make sugary foods the norm. When I was a kid, getting a candy bar, or a Slurpee, or Baskin-Robbins was a treat! Take a few moments to read the label and think about what you are giving your kid to eat. Think of it this way: next time you go to hand your kid that Snickers bar or super-sized Slurpee, smile and say, “Here you go little Joey, have some diabetes…. Yummy!” Your child can make their own dietary choices when they become an adult, but remember that a lifetime of sugar addiction is hard to change. Don’t shoot your kids in the foot before they even start the race. 

So, in an effort to make One World a better example, I am first going to remove that Boy’s & Girl’s Club of America candy machine from the lobby. Yes, the money goes to a good cause, but until they change what is in it, it won’t be in the lobby anymore. (I think some nuts would be a better choice than the candy.) Also, Zvi owns the vending machine in the lobby. I have asked him to remove the candy from the vending machine, but he says the candy makes him money. I rarely see adults eating candy from this machine, so I have to figure it’s your kids that are buying this stuff up. Boycott the candy!!!! And while you are at it, boycott the sugary drinks in the soda machine too! (Sorry Zvi!) Zvi says he had better choices in the machines, but “no one bought that [good stuff].” Let’s bring the “[good stuff]” choices back. Maybe some nuts or some trail mix with just a little bit of candy or something sweet in it. Anything but the cookies and Snickers bars that are getting consumed daily.