http://vimeo.com/6768416
355 total reps.
I think I could have had 20 more reps today, I just couldn't dig deep enough. I learned a few things though and will defintely do better next time on this workout.
Saturday, September 26, 2009
Thursday, September 24, 2009
Competition time
OPT BIG Dawgs competition this weekend. 3 workouts to be completed in 2 days.
First workout: Fight Gone Bad
This is our famous Fight Gone Badworkout. It has been used extensively to prep fighters for the UFC. 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. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball ; 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (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.
This workout and the pain that comes with it is undescribable. It lasts 17 minutes total. At the end you know you have accomplished something. This workout tests all ten domains of fitness
1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. agility
8. balance
9. coordination
10. accuracy
First workout: Fight Gone Bad
This is our famous Fight Gone Badworkout. It has been used extensively to prep fighters for the UFC. 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. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball ; 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (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.
This workout and the pain that comes with it is undescribable. It lasts 17 minutes total. At the end you know you have accomplished something. This workout tests all ten domains of fitness
1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. agility
8. balance
9. coordination
10. accuracy
Wednesday, September 23, 2009
Every second counts- Crossfit movie.
Crossfit movie trailer: http://www.youtube.com/watch?v=fvtBiJ8aoHU
Every time I see this it makes me want to workout.
Coach/Athlete OPT : http://www.youtube.com/watch?v=_Ug8vYcSyYA
Every time I see this it makes me want to workout.
Coach/Athlete OPT : http://www.youtube.com/watch?v=_Ug8vYcSyYA
Sunday, September 20, 2009
Getting Started and NFL players endorsing crossfit.
http://www.crossfit.com/cf-info/start-how.html
The above is Crossfit's guide to getting started.
http://crossfitfootball.com/
This is the website for Crossfit Football. It is done by John Welbourne, a former NFL lineman. It's unique in that it is Crossfit programming for the specific demands that are known for football. I expect to see similiar website pop up for all sports. Crossfit training is excellent and it's methods could be applied to all sports from soccer to basketball to tennis. The teams and or individuals that pick it up first will have a leg up on the competition in regards to strength, speed and endurance.
http://journal.crossfit.com/2009/09/crossfit-pia-grand-opening.tpl
Crossfit PIA opening. This is a crossfit gym that has been invested in by Lorenzo Neal, Ladianian Tomlinson, Chuck Lidell, and Ray Lewis.
The above is Crossfit's guide to getting started.
http://crossfitfootball.com/
This is the website for Crossfit Football. It is done by John Welbourne, a former NFL lineman. It's unique in that it is Crossfit programming for the specific demands that are known for football. I expect to see similiar website pop up for all sports. Crossfit training is excellent and it's methods could be applied to all sports from soccer to basketball to tennis. The teams and or individuals that pick it up first will have a leg up on the competition in regards to strength, speed and endurance.
http://journal.crossfit.com/2009/09/crossfit-pia-grand-opening.tpl
Crossfit PIA opening. This is a crossfit gym that has been invested in by Lorenzo Neal, Ladianian Tomlinson, Chuck Lidell, and Ray Lewis.
Friday, September 18, 2009
What is fitness
What is fit? Who is fit?
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.
A great article from crossfit.com on What is Fitness?
http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl
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.
A great article from crossfit.com on What is Fitness?
http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl
Why I crossfit
This is a great article from a fan's/competitors' perspective. It explains the unique link between fan and competitor. The crossfit community is unique in that during competition and during workouts you don't necessarily root for your opponent to fail. You root for them to set a PR(personal record), you root for them to do well. And then when it's your turn you do your best and expect the same level of support and respect. Ok I'll let this guy tell it because he does so much better than I do.
http://games2009.crossfit.com/thegames/a-spectator-explains-why-he-crossfits.html
http://games2009.crossfit.com/thegames/a-spectator-explains-why-he-crossfits.html
Wednesday, September 16, 2009
My crossfit history.
I came across Crossfit.com. I started my intro into Crossfit in May 2008. I followed the Crossfit.com workouts and did the best I could with equipment while still working out at Planet Fitness.
Eventually I decided to build a home gym and have worked out in that since July 2008. Also in July 2008 I came across the Crossfit Games:
http://games2009.crossfit.com/
At this point I saw the oppotunity to do Crossfit as a sport.
In January 2009 the anouncement came for the 2009 Crossfit games. There would be Qualifiers and they would be in Albany,NY for my region. I decided I would need to do more to prepare for a Crossfit competetion. I did some searching and realized that the winner of the 2007 Crossfit Games, James Fitzgerald, had a blog http://www.optimumperformancetraining.blogspot.com/ and he programmed a workout regimen for those that wanted to do Crossfit as sport. I started following his Crossfit programming January 2009 and have done so since. The competition was much tougher than I anticipated and I finished middle of the pack for 150 competitors. I have stuck with OPT's programming and have seen improvements in every single lift or metcon or speed across the board. I only wish I had started or found Crossfit earlier.
Eventually I decided to build a home gym and have worked out in that since July 2008. Also in July 2008 I came across the Crossfit Games:
http://games2009.crossfit.com/
At this point I saw the oppotunity to do Crossfit as a sport.
In January 2009 the anouncement came for the 2009 Crossfit games. There would be Qualifiers and they would be in Albany,NY for my region. I decided I would need to do more to prepare for a Crossfit competetion. I did some searching and realized that the winner of the 2007 Crossfit Games, James Fitzgerald, had a blog http://www.optimumperformancetraining.blogspot.com/ and he programmed a workout regimen for those that wanted to do Crossfit as sport. I started following his Crossfit programming January 2009 and have done so since. The competition was much tougher than I anticipated and I finished middle of the pack for 150 competitors. I have stuck with OPT's programming and have seen improvements in every single lift or metcon or speed across the board. I only wish I had started or found Crossfit earlier.
Tuesday, September 15, 2009
What the hell is Crossfit?
Im gonna try out this blogging thing. The focus will be on Crossfit. I will try to post links to certain things I find on the internet that I find informational.
What is Crossfit? It's a question that gets asked daily. The way I answer changes every time, but put simply it is a strength and conditioning program. It's not just any program though. It's the best. It's results based fitness. It's functional fitness. It's a sport. It's a way to get anyone/everyone in shape. It's a scalable program. Anyone from a 5 year old to a 85 year old can do a version of it. It will improve your quality of life and make you feel better on a day to day basis.
It uses movements we are all familiar with: pushups, situps, pull-ups, and squats. It uses movements that some of us are familiar with : squats presses, deadlifts. It uses gymnastic movements, it uses Olympic movements: Snatch, Clean and Jerk, it uses things we have never heard of or are even sure what they are: burpees, HSPU, KBS.
It then takes all these movements and combines them in different rep schemes and time domains.
The workouts are fun, painful (in a good way)and competitive. You compete against others and most importanly you compete against yourself to be better every day.
If this interests you start here: http://www.crossfit.com/ Look around on the page. There is a workout of the day(WOD) posted right in the middle. That's your workout for the day. If you can't do it or don't have the equipment there is all kinds of substitutes so that you can do it. Try it, it will channge your life. If you have questions email me.
What is Crossfit? It's a question that gets asked daily. The way I answer changes every time, but put simply it is a strength and conditioning program. It's not just any program though. It's the best. It's results based fitness. It's functional fitness. It's a sport. It's a way to get anyone/everyone in shape. It's a scalable program. Anyone from a 5 year old to a 85 year old can do a version of it. It will improve your quality of life and make you feel better on a day to day basis.
It uses movements we are all familiar with: pushups, situps, pull-ups, and squats. It uses movements that some of us are familiar with : squats presses, deadlifts. It uses gymnastic movements, it uses Olympic movements: Snatch, Clean and Jerk, it uses things we have never heard of or are even sure what they are: burpees, HSPU, KBS.
It then takes all these movements and combines them in different rep schemes and time domains.
The workouts are fun, painful (in a good way)and competitive. You compete against others and most importanly you compete against yourself to be better every day.
If this interests you start here: http://www.crossfit.com/ Look around on the page. There is a workout of the day(WOD) posted right in the middle. That's your workout for the day. If you can't do it or don't have the equipment there is all kinds of substitutes so that you can do it. Try it, it will channge your life. If you have questions email me.
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