Use it or lose it

by

0

Wednesday May 30,2012

Strength: 10 minutes to develop a 5×3 set
Overhead Squat 3-3-3-3-3 reps
Main objective is to perfect form. GO LIGHT until ready.

Overhead Squats (Going Heavy) with Mark Rosen, April 2007 – video [wmv] [mov]

WOD:
complete as many rounds as possible in 20 minutes

155lb/105 deadlift 15 reps
Run 400 meters

“Setting the Tone” with Kent Stamey, CrossFit Journal preview video [wmv] [mov]

Recently I spoke with a lady who was having some back problems. She said that she would never do deadlifts because they would hurt her back. I asked if she had some sort of injury in the past and she had. It happened 20 or so years ago. When was the last time you did a deadlift. NEVER.

This conversation is a common one for those that have injured themselves in the past. But here is the deal…if you don’t use it you lose it. What do I mean? So many people are afraid to reinjure themselves that they avoid moving in general and in turn end up hurting themselves more or lose a huge portion of mobility. They become rigid and stiff. WE DON’T WANT THIS.

Keep moving. modify the weight. keep the those joints moving. move the hips. The future is the goal. How will you move when you are 80? do the right things now so you can do amazing things later! peace

in memory

by

0

Monday May 28,2012

“Hidalgo“

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.

Chris Martirano 40:41, David Mcintyre 40:52, Chris Stowe 42:17, Shari Felman42:38 (95lb clean, 25lb lunge).
Post time to comments.

DarenHidalgoHero_th.jpg

Enlarge image

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

WOD Demo with CrossFit 801 - video [wmv] [mov]

 

We honor our soldiers lives today. Whining are not allowed ever. Bring your excitement and energy ready to defeat this wod however long it takes.

Happy Memorial Day!

the sacred hour

by

1

Friday May 25,2012

Strength:

EMOM for 12 minutes
2 Snatch
2 chest to bar

WOD:

AMRAP 12 minutes
5 front squats 135/95
10 Bar Facing Burpees

 

Your crossfit hour is a sacred hour. You are undisturbed by the world. It’s your time to release hell on that workout. It’s your time to give all you can and leave everything out on the table. It’s your time to show where you are weak and where you are strong. It’s your time to connect with other humans pursuing the same type of goals: betterment of oneself. You are not distracted by texts. Undistracted by office calls and emails. No wonder you love it. it’s the only time you get to give to yourself. It’s positive. People screaming at you saying “YOU CAN DO IT!!” You become a hero. Someone that can do amazing things. You wish all your friends could experience what you are experiencing but they seem caught in the world you are freed from. No wonder you feel good when your here. No wonder you don’t want to miss out.

But…every once in a while we slip back into the way it used to be. We get lulled back into the negative, the overwhelmed, the land of whiners, the world of “I can’t”. If you are there, GET OUT OF THERE!!!!! AND GET IN HERE!!!

It is a simple decision. Drive into loomis and get your hour in. GET HERE!!!

Don’t let anything bump the workout. It is a sacred hour. Sacred because the majority of the general public make NO time for themselves.

If you think I am talking about you, I AM. see you later.

 

Tuesday

by

0

Tuesday May 22,2012

power clean EMOM

3-3-3-3-3-3-3-3-3-3

WOD:

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Good morning 45/35/pvc

From the Vault: Annie Sakamoto 9:38 on today’s WOD – video [wmv] [mov]

“Pull-up Mechanics” with Kelly Starrett - video [wmv] [mov]