CrossFit has created a "sport" out of fitness, with the competitive nature of the class setting, along with the digital clock that is always timing the workouts.
This environment elevates your level of training, and takes you out of your comfort zone.
The workouts are programmed to challenge you; therefore, avoiding the plateau and boredom you face with traditional routines.
Is it for everybody? Of course it is! All workouts are scaled to challenge elite athletes or weekend warriors. The benefits are dramatic!
The following words were written in the CrossFit Journal; it simplifies what fitness means to a CrossFitter.
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.
Friday, October 15, 2010
Wednesday, September 22, 2010
Friday, August 27, 2010
Thursday, August 19, 2010
Q&A with Apex gym athlete Ryan Andrew. (Binghamton,NY)
When did you start Crossfit?
12/30/09.
What made you eventually decide to join Apex Fitness and start a Crossfit program? What were some influences or reasons you joined?
I had heard about CrossFit for about a year or two before I ever tried it or knew what it was really about. I had let myself get really out of shape, and wanted to make a change. So I finally asked Pat to show me what CrossFit was - and I was hooked from the first day. I decided this was something I wanted to continue and Apex fitness was a perfect fit due to the 1-1 attention and training I was able to get. I had never done (or even heard) of many of the movements so the personal attention I could get there was awesome. Another huge factor that kept me coming back was the ability to complete CrossFit workouts with others at Apex, and encourage each other to push ourselves. Competition is a huge motivating factor and always improves my results. Lastly, CrossFit workouts would be difficult to complete at a typical gym, so I cancelled my previous gym membership and made Apex my new gym.
What was your first Crossfit workout at Apex Fitness? What was that experience like?
My first CrossFit workout was a scaled version of Filthy Fifty, and I couldn't move for two days after. Every part of my body hurt, but in a good way. I realized what terrible shape I was in and I couldn't wait to try more workouts.
What have you accomplished since joining Apex Fitness that you didn't think was possible before?
Doing a pull-up! I had never been able to do a pull-up prior to joining Apex. With a lot of practice and coaching at Apex, I can now do 9 kipping pull-ups, and I expect to continue to see that number rise with more hard work.
Tell us about some of your improvements. (be specific)
Here is a list of just some of the specific improvements that CrossFit has provided me over the last 8 months:
Lost over 30 lbs of body weight, while getting stronger and adding a little muscle
Pull-ups - 0 before Crossfit, 8/1/10 - 9 consecutive kipping pull-ups
5K Run time on 3/20/10 was 22:53, last 5K on 7/10/10 was 21:00
Couldn't do more than 1 consecutive double under at first, now can do anywhere from 20-40 consecutive regularly
Deadlift: 5/2/10 - 295#, 7/20/10 - 315# (PR)
"Fran": 1/11/10 - 10:18 with 70# thrusters and band assisted pull-ups, 5/25/10 - 10:13 with 95# thrusters and unassisted pull-ups
What are your favorite crossfit movements? your least favorite?
Some of my favorite movements include both strengths and weaknesses of mine, and those that are weaknesses are ones that I really enjoy seeing my progress on: box jumps (strength), running (strength), rowing (strength), kipping pull-ups (weakness), overhead squat (weakness), wall-ball shots (strength), thrusters (weakness), deadlift (weakness), sumo deadlift high-pull (weakness). My least favorite movement is the burpee, and this is because it always instantly takes the breath out of me and involves push-ups which are another big weakness of mine. I just find them to be extremely miserable!
Will you continue to Crossfit?
I can't imagine not doing CrossFit. I don't think I will ever be able to workout the way I used to - the way most people go to the gym and do the same movements with only small bursts of intensity, or using some sort of weight machine. CrossFit changed everything I thought about how to workout and see the results.
What are your future goals and how do you plan to achieve those goals?
I have a lot of CrossFit goals, all of which will be achieved through continued hard work, practice and patience - nothing comes fast or easy! Pat recommended that when I warm up I should focus on a movement that is a weakness and practice that movement. For the past several months I have been working on pull-ups and have seen the results. The following are some of my goals. I know that these will take time and won't happen overnight!
Pull-ups - 20 consecutive kipping pull-ups (currently at 9)
Handstand push-up - can't do any now, so 1 would be nice, then 10
Pistol - can't do any now, so 1 would be nice, then 10
Muscle-Up - can't do any now, so 1 would be nice, then 10
Deadlift - 400# 1RM - currently at 315#
Compete in the CrossFit games
Anything else you would like to add about your experience at Apex fitness?
I am constantly recommending CrossFit to those unfamiliar with it, and Apex is the perfect place to start.
Tell us about Pat as a trainer:
He is able to provide very good explanations and understand the physics involved with the movements so he is able to provide tips to be more efficient and not waste energy, specifically with the Olympic lifts. Whenever he observes me doing an Olympic lift, he can quickly spot areas for improvements and those lead to better results. He is extremely knowledgeable in CrossFit, not only with the exercises, but also the nutrition, science/physiology, rest required, etc. as well - you can tell he lives and breathes CrossFit. Also it is clear that he truly wants to see improvement in his clients, and is always thinking of ways to offer new advice. His commitment to the client does not end when the session is over.
Pat's perspective on Ryan:
Ryan is coming up on his one year anniversary with Crossfit and has had some great improvements along the way. He has made these improvements through commitment and hard work. He came with an open mind and a willingness to learn that made him an easy athlete to coach.
Ryan shows the level of commitment and dedication that a coach dreams of. He fits in his workouts despite a busy schedule. Sometimes this involves 5:00 am workouts, sometimes 7:00pm workouts, and sometimes a weekend morning workout. He has made the commitment to improving his fitness and has seen the results. I look forward to seeing Ryan continue to progress on his fitness journey and to set and meet his fitness goals.
12/30/09.
What made you eventually decide to join Apex Fitness and start a Crossfit program? What were some influences or reasons you joined?
I had heard about CrossFit for about a year or two before I ever tried it or knew what it was really about. I had let myself get really out of shape, and wanted to make a change. So I finally asked Pat to show me what CrossFit was - and I was hooked from the first day. I decided this was something I wanted to continue and Apex fitness was a perfect fit due to the 1-1 attention and training I was able to get. I had never done (or even heard) of many of the movements so the personal attention I could get there was awesome. Another huge factor that kept me coming back was the ability to complete CrossFit workouts with others at Apex, and encourage each other to push ourselves. Competition is a huge motivating factor and always improves my results. Lastly, CrossFit workouts would be difficult to complete at a typical gym, so I cancelled my previous gym membership and made Apex my new gym.
What was your first Crossfit workout at Apex Fitness? What was that experience like?
My first CrossFit workout was a scaled version of Filthy Fifty, and I couldn't move for two days after. Every part of my body hurt, but in a good way. I realized what terrible shape I was in and I couldn't wait to try more workouts.
What have you accomplished since joining Apex Fitness that you didn't think was possible before?
Doing a pull-up! I had never been able to do a pull-up prior to joining Apex. With a lot of practice and coaching at Apex, I can now do 9 kipping pull-ups, and I expect to continue to see that number rise with more hard work.
Tell us about some of your improvements. (be specific)
Here is a list of just some of the specific improvements that CrossFit has provided me over the last 8 months:
Lost over 30 lbs of body weight, while getting stronger and adding a little muscle
Pull-ups - 0 before Crossfit, 8/1/10 - 9 consecutive kipping pull-ups
5K Run time on 3/20/10 was 22:53, last 5K on 7/10/10 was 21:00
Couldn't do more than 1 consecutive double under at first, now can do anywhere from 20-40 consecutive regularly
Deadlift: 5/2/10 - 295#, 7/20/10 - 315# (PR)
"Fran": 1/11/10 - 10:18 with 70# thrusters and band assisted pull-ups, 5/25/10 - 10:13 with 95# thrusters and unassisted pull-ups
What are your favorite crossfit movements? your least favorite?
Some of my favorite movements include both strengths and weaknesses of mine, and those that are weaknesses are ones that I really enjoy seeing my progress on: box jumps (strength), running (strength), rowing (strength), kipping pull-ups (weakness), overhead squat (weakness), wall-ball shots (strength), thrusters (weakness), deadlift (weakness), sumo deadlift high-pull (weakness). My least favorite movement is the burpee, and this is because it always instantly takes the breath out of me and involves push-ups which are another big weakness of mine. I just find them to be extremely miserable!
Will you continue to Crossfit?
I can't imagine not doing CrossFit. I don't think I will ever be able to workout the way I used to - the way most people go to the gym and do the same movements with only small bursts of intensity, or using some sort of weight machine. CrossFit changed everything I thought about how to workout and see the results.
What are your future goals and how do you plan to achieve those goals?
I have a lot of CrossFit goals, all of which will be achieved through continued hard work, practice and patience - nothing comes fast or easy! Pat recommended that when I warm up I should focus on a movement that is a weakness and practice that movement. For the past several months I have been working on pull-ups and have seen the results. The following are some of my goals. I know that these will take time and won't happen overnight!
Pull-ups - 20 consecutive kipping pull-ups (currently at 9)
Handstand push-up - can't do any now, so 1 would be nice, then 10
Pistol - can't do any now, so 1 would be nice, then 10
Muscle-Up - can't do any now, so 1 would be nice, then 10
Deadlift - 400# 1RM - currently at 315#
Compete in the CrossFit games
Anything else you would like to add about your experience at Apex fitness?
I am constantly recommending CrossFit to those unfamiliar with it, and Apex is the perfect place to start.
Tell us about Pat as a trainer:
He is able to provide very good explanations and understand the physics involved with the movements so he is able to provide tips to be more efficient and not waste energy, specifically with the Olympic lifts. Whenever he observes me doing an Olympic lift, he can quickly spot areas for improvements and those lead to better results. He is extremely knowledgeable in CrossFit, not only with the exercises, but also the nutrition, science/physiology, rest required, etc. as well - you can tell he lives and breathes CrossFit. Also it is clear that he truly wants to see improvement in his clients, and is always thinking of ways to offer new advice. His commitment to the client does not end when the session is over.
Pat's perspective on Ryan:
Ryan is coming up on his one year anniversary with Crossfit and has had some great improvements along the way. He has made these improvements through commitment and hard work. He came with an open mind and a willingness to learn that made him an easy athlete to coach.
Ryan shows the level of commitment and dedication that a coach dreams of. He fits in his workouts despite a busy schedule. Sometimes this involves 5:00 am workouts, sometimes 7:00pm workouts, and sometimes a weekend morning workout. He has made the commitment to improving his fitness and has seen the results. I look forward to seeing Ryan continue to progress on his fitness journey and to set and meet his fitness goals.
Wednesday, August 18, 2010
PR's everywhere
Dan K: Filthy Fifties(scaled to 35 each) 21:12. down from 26:29
Zach B: squat 5x265 deadlift 5x305
Morgan: power clean: 215 split jerk: 211
...Big John : deadlift 5x235. 2k row:7:56. down 25lbs in bwt.
Ryan: pull-ups: 9, front squat 3x165, power snatch 2x120, deadlift 315. 5k run 21:00
Pat: Split jerk: 235, deadlift: 465, pull-ups: 52, front squat: 270. 1k row: 3:09.8
We post these PR's because in order to know we are getting fitter, we need to measure our results. At Apex Fitness we chart progress and celebrate PR's as they are observable and measurable improvements. Set a goal and set out to achieve that goal.
Zach B: squat 5x265 deadlift 5x305
Morgan: power clean: 215 split jerk: 211
...Big John : deadlift 5x235. 2k row:7:56. down 25lbs in bwt.
Ryan: pull-ups: 9, front squat 3x165, power snatch 2x120, deadlift 315. 5k run 21:00
Pat: Split jerk: 235, deadlift: 465, pull-ups: 52, front squat: 270. 1k row: 3:09.8
We post these PR's because in order to know we are getting fitter, we need to measure our results. At Apex Fitness we chart progress and celebrate PR's as they are observable and measurable improvements. Set a goal and set out to achieve that goal.
Tuesday, August 17, 2010
Crossfit, not your average gym
This is what we do everyday in our garage gym. Anybody can do it if you are willing to work hard!!
Wednesday, August 4, 2010
Paleo Diet-- understand it in 3 minutes.
http://www.youtube.com/watch?v=SaGI3RXE2_M&playnext=1&videos=I9JvQASdMjg&feature=grec_index
Tuesday, June 22, 2010
Paleo Diet
A good article on the Paleo Diet: http://asweetlife.org/a-sweet-life-staff/featured/why-i-eat-like-a-caveman/8447/
My quick pitch on this diet.
The diet works. Period. You will look, feel, perform better. These are facts. I have not heard or seen of a case where someone who has truly commited to it has not. No more sluggish afternoons.
For me personally I starting performing better on workouts. I no longer feel sluggish at ANY point in the day as long as I am properly fueled. I no longer have allergies or symptoms of allergies. Read that again. For anyone who has known me before eating Paleo, allergies were a constant struggle for me. That is reason enough to eat in this way.
For anyone that wants to lose weight eating Paleo and doing Crossfit is a sure fire way to acheive that goal. It is hard work. Losing weight in a proper manner is hard work. The diet is harder to do than the workouts. But anyone that truly commits to both is sure achieve their goals. But again it is hard work.
If you want more info on the Paleo Diet a google search will turn up loads of info. If you want more info on Crossfit, send me an email and get started. You are welcome to research it, but you don't need to. Just contact me, come for a workout (scaled to your abilities) and find out what all the fuss is about.
It will change your life.
My quick pitch on this diet.
The diet works. Period. You will look, feel, perform better. These are facts. I have not heard or seen of a case where someone who has truly commited to it has not. No more sluggish afternoons.
For me personally I starting performing better on workouts. I no longer feel sluggish at ANY point in the day as long as I am properly fueled. I no longer have allergies or symptoms of allergies. Read that again. For anyone who has known me before eating Paleo, allergies were a constant struggle for me. That is reason enough to eat in this way.
For anyone that wants to lose weight eating Paleo and doing Crossfit is a sure fire way to acheive that goal. It is hard work. Losing weight in a proper manner is hard work. The diet is harder to do than the workouts. But anyone that truly commits to both is sure achieve their goals. But again it is hard work.
If you want more info on the Paleo Diet a google search will turn up loads of info. If you want more info on Crossfit, send me an email and get started. You are welcome to research it, but you don't need to. Just contact me, come for a workout (scaled to your abilities) and find out what all the fuss is about.
It will change your life.
Thursday, June 3, 2010
Friday, May 14, 2010
I don’t care if you got it from me, another strength coach, the head coach of your sport, a magazine, or from a website. It sucks… period.
It is the reason you never get results. It is the reason you aren’t a better athlete. I’m 100% sure of it. Here is why:
•I know that every time you train, you are working like a dog, going 110% trying to crush every rep, exercise, and workout.
•I know that no matter what other people say, you are forcing the foods down you need at the times they are needed to recover, burn fat, and build muscle.
•I know you have turned down multiple requests from friends to go party or have a few drinks because it will interrupt your training and diet schedule.
•I also know that you are constantly trying to read, learn, educate, and grow in your knowledge so your training intensity, rest periods, supplementation, and nutrition are spot on.
•I know you are leaving the gym barely able to pick up your arms, walk, and you just might have left a little vomit back there somewhere.
•I know that the hotter it gets outside, the more and more it makes you want to sprint, run bleachers, or push cars instead of sit inside on a computer or in front of a TV under that cool A/C.
•I know that you are sleeping enough at night (7-9 hours), waking up, eating a meal, before even thinking about starting your day.
•I know that you are doing the things you hate to get better at what you are good at. You absolutely despise squats and lunges, but every time they come up, you attack them with an intensity that most people don’t even show for their favorite exercises.
•I know you have that look in your eye, and no matter how busy you are or what you are working on, your goals and desires always creep back into the front of your mind.
So you are doing all of these things 100% of the time and still aren’t getting results? See I told you your workout sucks and you should go search for another. That will fix everything…
-D-
David Claiborne is the owner of Genesis Athletic Performance in Houston, TX. A small warehouse training facility designed to produce strong, powerful, and tougher athletes by using old school equipment and methods that have worked for many generations
It is the reason you never get results. It is the reason you aren’t a better athlete. I’m 100% sure of it. Here is why:
•I know that every time you train, you are working like a dog, going 110% trying to crush every rep, exercise, and workout.
•I know that no matter what other people say, you are forcing the foods down you need at the times they are needed to recover, burn fat, and build muscle.
•I know you have turned down multiple requests from friends to go party or have a few drinks because it will interrupt your training and diet schedule.
•I also know that you are constantly trying to read, learn, educate, and grow in your knowledge so your training intensity, rest periods, supplementation, and nutrition are spot on.
•I know you are leaving the gym barely able to pick up your arms, walk, and you just might have left a little vomit back there somewhere.
•I know that the hotter it gets outside, the more and more it makes you want to sprint, run bleachers, or push cars instead of sit inside on a computer or in front of a TV under that cool A/C.
•I know that you are sleeping enough at night (7-9 hours), waking up, eating a meal, before even thinking about starting your day.
•I know that you are doing the things you hate to get better at what you are good at. You absolutely despise squats and lunges, but every time they come up, you attack them with an intensity that most people don’t even show for their favorite exercises.
•I know you have that look in your eye, and no matter how busy you are or what you are working on, your goals and desires always creep back into the front of your mind.
So you are doing all of these things 100% of the time and still aren’t getting results? See I told you your workout sucks and you should go search for another. That will fix everything…
-D-
David Claiborne is the owner of Genesis Athletic Performance in Houston, TX. A small warehouse training facility designed to produce strong, powerful, and tougher athletes by using old school equipment and methods that have worked for many generations
Wednesday, May 12, 2010
Juice with a big back squat
Juice back squats 325 for an Apex fitness record. from pat skinner on Vimeo.
Juice hit a 350 squat minutes later.
Story on Crossfit
http://www.wtrf.com/story.cfm?func=viewstory&storyid=79454
Another good story on Crossfit.
Another good story on Crossfit.
Thursday, April 15, 2010
Thursday, April 1, 2010
NY-N J sectional from pat skinner on Vimeo.
This is the third and final chipper WOD at the NY-NJ sectionals.
The WOD was
30 Overhead Squats - 95#
30 Chest to Bar Pull-Ups
30 Power Snatches - 95#
30 Toes to Bar
30 Sumo Deadlift High Pull - 95#
30 squats
30 kettlebell swings - 53#
Tuesday, March 30, 2010
Post Competition thoughts
Full effort = Full victory.
I have been back in town for a couple days since the competition ended. I was fortunate enough to place 21st and will get an opportunity to particpate in the Northeast Regional competition in May.
I am not an especially gifted writer so the following is just a quick way to sum up the weekend and some of the highlights and then a place to put down my individual WOD thoughts.
* It was awesome to meet fellow followers of OPT's blog. For those of us without affiliates that train in our own garage gyms, this is our team. We each wore our "Unbroken" t-shirts at various points during the weekend. We had our on spot on the staging area, where we congregated and discussed the WOD's amongst other things. We had a group with which to discuss strategy and a group to cheer us on.
* A large thanks is in order to OPT and just as importantly the whole community on OPT's blog. Many times another athlete or I have posed a question about form on a lift, nutrition, workout strategies or pretty much any other thing imaginable and I have received spot on advice from numerous individuals on the site.
Another important aspect of the OPT community is the competition. Every day I go out to train alone in my garage, I know I am competing against some of the best crossfitters there is. It is a motivating factor to give it all each day.
WOD 1: As I posted in my pre-competition thoughts, I figured this WOD would be won on the burpee box jumps section. It defintely was. Some early competitors tried to row the first 1k in 3:10-3:15 and then absolutely died on the burpee section. I had the advantage of watching a couple Big Dawgs from OPT go before me and they set the bar with very low 10 min times and gave me some good advice on how to pace the rows. Since rowing and box jumps are stregths of mine I decided I should shoot for a slightly lower time but still keep the first 1k row at around 3:35-3:45. I came off the rower somewhere around 3:40 and did the burpees box jumps at a nice steady pace on got back on the rower and started slow but finished strong. I probably waited a bit too long to start the finishing sprint as I was pulling at a 1:30 pace to finish and probably had 3 or 4 more good pulls at that pace. I finished at 9:55 which placed me in 11th after 1 WOD.
WOD 2: This WOD did not go as planned and was a bit of a disappointment. I finished in 6:39 which ended up moving me to 21st overall after two WODS. For whatever reason I gassed in this WOD after the 30 double under round. My arms just got super fatigued and I couldn't spin the rope. I was hoping for a mid 5 in this WOD and just didn't have it.
WOD 3: I knew this WOD would determine if I advanced to regionals. The WOD was
30 Overhead squats - 95#
30 Chest to bar pull-ups
30 Power Snatch - 95#
30 Toes to bar
30 Sumo deadlift High Pull - 95#
30 squats
30 kettlebell swings - 53#
I was in 21st and the top 30 advanced. The heat consisted of those placed in 19th - 27th, so I knew if I stayed in the top half of the heat I would most likely advance. This all went out the window as the WOD started though. My only thoughts during the WOD were "unbroken" and "full effort is full victory." Did I do any of the movements unbroken? No, but the thought was always there and it lead me to do 10 consectutive rather than 7. It lead me to do 20 instead of 15. It lead me to do 4 instead of 2. I heard fellow Big Dawg, Dave X, shout numerous times during the WOD: Full Effort. It reminded me to leave absolutely nothing in the tank. I finished the WOD and was in rough shape for a little bit, but since I finished 3rd in the heat I knew I would be advancing to the Regionals.
I have been back in town for a couple days since the competition ended. I was fortunate enough to place 21st and will get an opportunity to particpate in the Northeast Regional competition in May.
I am not an especially gifted writer so the following is just a quick way to sum up the weekend and some of the highlights and then a place to put down my individual WOD thoughts.
* It was awesome to meet fellow followers of OPT's blog. For those of us without affiliates that train in our own garage gyms, this is our team. We each wore our "Unbroken" t-shirts at various points during the weekend. We had our on spot on the staging area, where we congregated and discussed the WOD's amongst other things. We had a group with which to discuss strategy and a group to cheer us on.
* A large thanks is in order to OPT and just as importantly the whole community on OPT's blog. Many times another athlete or I have posed a question about form on a lift, nutrition, workout strategies or pretty much any other thing imaginable and I have received spot on advice from numerous individuals on the site.
Another important aspect of the OPT community is the competition. Every day I go out to train alone in my garage, I know I am competing against some of the best crossfitters there is. It is a motivating factor to give it all each day.
WOD 1: As I posted in my pre-competition thoughts, I figured this WOD would be won on the burpee box jumps section. It defintely was. Some early competitors tried to row the first 1k in 3:10-3:15 and then absolutely died on the burpee section. I had the advantage of watching a couple Big Dawgs from OPT go before me and they set the bar with very low 10 min times and gave me some good advice on how to pace the rows. Since rowing and box jumps are stregths of mine I decided I should shoot for a slightly lower time but still keep the first 1k row at around 3:35-3:45. I came off the rower somewhere around 3:40 and did the burpees box jumps at a nice steady pace on got back on the rower and started slow but finished strong. I probably waited a bit too long to start the finishing sprint as I was pulling at a 1:30 pace to finish and probably had 3 or 4 more good pulls at that pace. I finished at 9:55 which placed me in 11th after 1 WOD.
WOD 2: This WOD did not go as planned and was a bit of a disappointment. I finished in 6:39 which ended up moving me to 21st overall after two WODS. For whatever reason I gassed in this WOD after the 30 double under round. My arms just got super fatigued and I couldn't spin the rope. I was hoping for a mid 5 in this WOD and just didn't have it.
WOD 3: I knew this WOD would determine if I advanced to regionals. The WOD was
30 Overhead squats - 95#
30 Chest to bar pull-ups
30 Power Snatch - 95#
30 Toes to bar
30 Sumo deadlift High Pull - 95#
30 squats
30 kettlebell swings - 53#
I was in 21st and the top 30 advanced. The heat consisted of those placed in 19th - 27th, so I knew if I stayed in the top half of the heat I would most likely advance. This all went out the window as the WOD started though. My only thoughts during the WOD were "unbroken" and "full effort is full victory." Did I do any of the movements unbroken? No, but the thought was always there and it lead me to do 10 consectutive rather than 7. It lead me to do 20 instead of 15. It lead me to do 4 instead of 2. I heard fellow Big Dawg, Dave X, shout numerous times during the WOD: Full Effort. It reminded me to leave absolutely nothing in the tank. I finished the WOD and was in rough shape for a little bit, but since I finished 3rd in the heat I knew I would be advancing to the Regionals.
Thursday, March 25, 2010
Pre-competition thoughts
As I prepare to leave for NJ tomorrow for the NY/NJ Crossfit sectionals, I wanted to put some of my Pre-Competition thoughts down.
I have trained for this weekend for the past 10 months. I have got out of bed at 430am to work out. I have done doubles and triples to prepare for this weekend. My online coach is the best there is. I have done all of these movements many times. In the past year I have improved my work capacity across broad time and modal domains. The basis of Crossfit, the crossfit mission statement. I feel incredibly prepared for the workouts this weekend. I can only control what I do. If someone comes out and does WOD 1 in 8 mins, I can not control that. I have to stick what I can do and maximize my abilities in each WOD.
My motto for the weekend will be something coach has instilled in us "Full effort is full victory." If I leave the weekend knowing I laid it all on the line and gave my absolute best in each WOD, regardless of where I end up in the standings, I can be happy. "Full effort is full victory."
The past year I have improved my pull-ups, my clean my deadlift, my OHS, my burpee abilities, my front squat, my diet, my strategies. It is time to perform.
MY strategies for each WOD are below. I have many heats before me so this strategy could change after I observe some heats , but this is how I will attack them now.
WOD 1: listed in previous post. The strategy here is simple. The workout will be won by the fastest time in the burpee section. A nice steady row pace at approx 80% effort for the first 1k, get to the burpees and continously do reps. Get back on the rower and start pulling, get into a rhythm the first 500m and almost start to feel better, then the last 500m go with everything I got. This wod needs to be in the 9-10 min range I would suspect.
WOD 2: This is by no means an easy WOD. But I don;t believe there is much strategy to it. All the FS need to be unbroken. Do not want to have to clean that bar twice in a round. Double unders are what this workout is all about. The goal is to do these unbroken as well. Stay focused and relaxed on the DU's. If a miss happens, which it will, stay composed and get the next reps done right.
I have trained for this weekend for the past 10 months. I have got out of bed at 430am to work out. I have done doubles and triples to prepare for this weekend. My online coach is the best there is. I have done all of these movements many times. In the past year I have improved my work capacity across broad time and modal domains. The basis of Crossfit, the crossfit mission statement. I feel incredibly prepared for the workouts this weekend. I can only control what I do. If someone comes out and does WOD 1 in 8 mins, I can not control that. I have to stick what I can do and maximize my abilities in each WOD.
My motto for the weekend will be something coach has instilled in us "Full effort is full victory." If I leave the weekend knowing I laid it all on the line and gave my absolute best in each WOD, regardless of where I end up in the standings, I can be happy. "Full effort is full victory."
The past year I have improved my pull-ups, my clean my deadlift, my OHS, my burpee abilities, my front squat, my diet, my strategies. It is time to perform.
MY strategies for each WOD are below. I have many heats before me so this strategy could change after I observe some heats , but this is how I will attack them now.
WOD 1: listed in previous post. The strategy here is simple. The workout will be won by the fastest time in the burpee section. A nice steady row pace at approx 80% effort for the first 1k, get to the burpees and continously do reps. Get back on the rower and start pulling, get into a rhythm the first 500m and almost start to feel better, then the last 500m go with everything I got. This wod needs to be in the 9-10 min range I would suspect.
WOD 2: This is by no means an easy WOD. But I don;t believe there is much strategy to it. All the FS need to be unbroken. Do not want to have to clean that bar twice in a round. Double unders are what this workout is all about. The goal is to do these unbroken as well. Stay focused and relaxed on the DU's. If a miss happens, which it will, stay composed and get the next reps done right.
Wednesday, March 24, 2010
New York/ NJ Crossfit Sectional WODS
Here are the WODS for the sectional. I will post my pre competition thoughts later.
15 Min Cap
Row 1k
30 Burpee Box Jumps 24" Men/20" Women
Row 1k
Event 2
15 Min Cap
For Time:
10 Front Squats 155#/95# - Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
20 Double unders - Jump Ropes will be provided. You are welcome to use your own.
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders
Sunday March 28
Heat Assignments announced Saturday night
Event 3
Time Cap - 17 Min
30 OHS (Over Head Squats) 95#/55#
30 Pullups Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#
30 Feet to Bar
30 SDHP (Sumo Deadlift High Pull) 95#/55#
30 Air Squats
30 KBS American 24kg/16kg
15 Min Cap
Row 1k
30 Burpee Box Jumps 24" Men/20" Women
Row 1k
Event 2
15 Min Cap
For Time:
10 Front Squats 155#/95# - Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
20 Double unders - Jump Ropes will be provided. You are welcome to use your own.
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders
Sunday March 28
Heat Assignments announced Saturday night
Event 3
Time Cap - 17 Min
30 OHS (Over Head Squats) 95#/55#
30 Pullups Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#
30 Feet to Bar
30 SDHP (Sumo Deadlift High Pull) 95#/55#
30 Air Squats
30 KBS American 24kg/16kg
Tuesday, March 16, 2010
Power Clean at 235lbs on 3-16-10 (PR) from pat skinner on Vimeo.
This post falls in line with yesterdays post and the need to stay patient with fitness and fitness goals. This is personal record (PR) for me on the power clean at 235lbs. The progress has been slow and steady. My previous PR was 225 on 12-31-09. So 10lbs is progress. Nice and slow, incremental gains.
Monday, March 15, 2010
Patience is a virtue when looking at fitness goals.
Patience
I like this article, especially the first paragraph. It is sometimes difficult to remember that achieving fitness goals takes time. Not everything will happen overnight. This is something I try to keep in mind during my training as difficult as that can be.
A few examples:
A 100m sprinter will train for months and years on end and consider it a great success to take .2 sec off their 100m sprint time over a period of time.
On a personal level, when I started crossfit almost 2 years ago I was amazed at other crossfitters abilities to perform seemingly countless reps of pull-ups. I was frustrated by only being able to complete 6-8 at a time. Over time I put in the work and now pull-ups have become something that is very easy to me.
BUT THE KEY IS IT TOOK TIME. If you are "out of shape" it will take time to get back in shape, it won't happen all at once. BUT IT WILL HAPPEN, with goals and proper workouts. One day at a time is all you can do.
I like this article, especially the first paragraph. It is sometimes difficult to remember that achieving fitness goals takes time. Not everything will happen overnight. This is something I try to keep in mind during my training as difficult as that can be.
A few examples:
A 100m sprinter will train for months and years on end and consider it a great success to take .2 sec off their 100m sprint time over a period of time.
On a personal level, when I started crossfit almost 2 years ago I was amazed at other crossfitters abilities to perform seemingly countless reps of pull-ups. I was frustrated by only being able to complete 6-8 at a time. Over time I put in the work and now pull-ups have become something that is very easy to me.
BUT THE KEY IS IT TOOK TIME. If you are "out of shape" it will take time to get back in shape, it won't happen all at once. BUT IT WILL HAPPEN, with goals and proper workouts. One day at a time is all you can do.
Thursday, March 11, 2010
Tuesday, March 2, 2010
Say no to long slow distance running
http://www.crossfitinvictus.com/blog/2010/02/tuesday-february-23-2010/
An excellent post about why LSD(long slow distance) running can sometimes be the enemy when trying to lose weight, become more fit etc;.
An excellent post about why LSD(long slow distance) running can sometimes be the enemy when trying to lose weight, become more fit etc;.
Tuesday, February 23, 2010
A news feature on Crossfit.
The woman's story at the end of the feature is absolutely amazing and inspiring.
Thursday, February 11, 2010
The following is from Albany Crossfit:
The portions in red are what I believe are the most important parts to understand from this post. It is what makes Crossfit work.
What are your thoughts on intensity? Is sweating more, grunting louder, going longer more intense? If you answered yes to any of those, clearly we are not doing our jobs of explaining CrossFit to you folks.
Intensity is very black and white. It is not arbitrary. We measure Intensity as Force x Distance/Time, and that's it.
Is moving more weight more intense? Think about it before answering. The answer is it can be but it also may not be. If you move a heavier weight through the same range of motion but it takes longer, it may actually be less intense.
Take a Deadlift for example, if Person A, deadlifts 200lbs and it take 5 seconds, and then deadlifts 300lbs but it takes them 15 seconds this is actually less intense. If a weight remains constant and is done faster, your intensity will go up. Take pull-ups for example if you do 10 strict pullups in 30 seconds versus 10 kipping in 10 seconds, kipping pull-ups are allowing you generate a much higher Intensity level.
Does this make sense?
CrossFit is all about intensity. Why? Because...Intensity is almost always the independent variable that maximizes the rate of return of favorable adaptation. What does this mean you ask? It means if you want to lose weight, burn fat, lower your cholesterol, decrease your resting heart rate, this is accomplished by increasing your intensity through workouts, as well as eating properly.
This is why it is so important to log your WODs. If your hit Cindy as prescribed and complete 11 rounds and then 2 months later hit Cindy again and complete 15 rounds, you have increased your intensity. How? Because you have done more work (4 more rounds of 5 Pull-ups, 10 Push-ups, and 15 Squats) then last time.
This is what separates us from the average "Globo" Gym. We care about and track performance. We are hitting WODs, that are measurable, observable, and repeatable. We are not just mindlessly moving a pin down a machine, or doing crunches, or half squats.
Please, ask questions, post to comments. This is important stuff and we really want you all to understand this. Feel free to talk to us about this during class too.
What are your thoughts on intensity? Is sweating more, grunting louder, going longer more intense? If you answered yes to any of those, clearly we are not doing our jobs of explaining CrossFit to you folks.
Intensity is very black and white. It is not arbitrary. We measure Intensity as Force x Distance/Time, and that's it.
Is moving more weight more intense? Think about it before answering. The answer is it can be but it also may not be. If you move a heavier weight through the same range of motion but it takes longer, it may actually be less intense.
Take a Deadlift for example, if Person A, deadlifts 200lbs and it take 5 seconds, and then deadlifts 300lbs but it takes them 15 seconds this is actually less intense. If a weight remains constant and is done faster, your intensity will go up. Take pull-ups for example if you do 10 strict pullups in 30 seconds versus 10 kipping in 10 seconds, kipping pull-ups are allowing you generate a much higher Intensity level.
Does this make sense?
CrossFit is all about intensity. Why? Because...Intensity is almost always the independent variable that maximizes the rate of return of favorable adaptation. What does this mean you ask? It means if you want to lose weight, burn fat, lower your cholesterol, decrease your resting heart rate, this is accomplished by increasing your intensity through workouts, as well as eating properly.
This is why it is so important to log your WODs. If your hit Cindy as prescribed and complete 11 rounds and then 2 months later hit Cindy again and complete 15 rounds, you have increased your intensity. How? Because you have done more work (4 more rounds of 5 Pull-ups, 10 Push-ups, and 15 Squats) then last time.
This is what separates us from the average "Globo" Gym. We care about and track performance. We are hitting WODs, that are measurable, observable, and repeatable. We are not just mindlessly moving a pin down a machine, or doing crunches, or half squats.
Please, ask questions, post to comments. This is important stuff and we really want you all to understand this. Feel free to talk to us about this during class too.
Tuesday, January 26, 2010
Crossfit is Infectious
http://www.crossfitramstein.com/wp/?p=1176
I was hooked on Crossfit the first day I tried it in May 2008.
I was hooked on Crossfit the first day I tried it in May 2008.
Gluten: What You Don't Know Might Kill You
http://www.huffingtonpost.com/dr-mark-hyman/gluten-what-you-dont-know_b_379089.html
An article about the harmful effects of Gluten.
An article about the harmful effects of Gluten.
Monday, January 25, 2010
OPT BIG DAWG SERIES WOD 1 OHS 15 reps at 115lbs from pat skinner on Vimeo.
The OPT Big Dawg Series 3rd and final competition was Saturday. This was the first of 3 workouts. The workout was a 15 rep max in the Overhead Squat. I completed 115lbs. The above is the video of that.
Tuesday, January 19, 2010
Thursday, January 14, 2010
"unbroken"
This was today's WOD on OPT's blog.
"unbroken"
20 unbroken chin-ups
500m row
20 unbroken chin-ups
500m row
20 unbroken chin-ups
I finished in 5:56. Quite simply this is a WOD I never could have completed before starting OPT Crossfit programming. Now I do it in under 6 mins. It's a testament to Crossfit and to OPT.
"unbroken" jan-14-2010 from pat skinner on Vimeo.
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