Saturday, May 26, 2007

UFC fight night!

CF HQ posts a pic of chuck with a crossfiter than so will I.

GOOOOO chuck... Crossfit means he wont be gassed, it doesn't mean he won't be KO'd though.... but I honestly want him to win and with all the hackman videos I'm pumped to watch chuck implement the combo's.

Friday, May 25, 2007

Group Workout

During the Hour of free workout its imperative that you show up on time. To pack knowledge based training and a workout in an hour means constant movement throughout the hour. Similar to any classroom environment I want to see success in the movements before testing them in a workout. The workouts are very short and very intense but still require prep. It will take months before you are comfortable with all the movements used in the workouts. This still doesn't mean that you have mastered them either. I will make no claims of your successes because that's self driven, and you can look to my dedicated athletes and see how they are. I promise that the dedicated athletes show up on time and ready to learn (or even early). It will take you 3-5 yrs to maximize the potential of your hips, similarly the same time to develop a great squat.
Sorry no 6 second abs!
but I can do 4 minute legs....

enjoy the feeling of fatigue after your first WOD. remember your time and come back to it.... Steve shaved 7mins+ off his original time and we all saw him wearing a flak jacket (15lbs I think) that is a very definitive statement.

Thursday, May 24, 2007

False Grip on straight bar Muscle Up

False grip on the straight bar Muscle up is equally as important.
When doing MU's on the rings you do the false grip to set yourself up for the dip, that way you have no need to change grip mid way through the movement. This will also allow you to push better when in the second part of the movement. The same is true for the bar or even more practical a wall. Usually people that are good at this will do it so quickly you wont see it, but always pay attention to detail. The primary step to this movement is moving one arm first, but ideally you will want to kip and do both at the same time.
good luck and happy muscle uping!

Wednesday, May 23, 2007

Again Faster

copied from again faster.... Great list!

The following list stems from my recent successes and failures as an athlete and a coach, and I hope you find it useful. Because it is my list, it is more for me than it is for you, but there is no harm in sharing.

1.) It is always possible to work harder. Not necessarily longer or more often—just harder.

2.) If you try to accomplish everything, you won’t accomplish anything. Pick a single goal, and dedicate yourself to achieving that goal.

3.) The further you go from your home gym, the more likely you are to run into someone who is faster, stronger, and more powerful than you. Travel, and bring your humility.

4.) You must surround yourself with those who share and support your goals. If your friends scoff when you leave for the gym at 5 a.m., get new friends.

5.) You cannot coach yourself. “Coaching by mirror” is a great way to know what a movement looks like and a horrible way to know what a movement feels like.

6.) You need to analyze your training, qualitatively and quantitatively. If you don’t know why you’re doing what you’re doing, stop doing it.

7.) On a related note, human beings are capable of rationalizing anything. If you go looking for proof that you’re on the right track, you’ll find it.

8.) Easy fixes are few and far between. If it’s easy, chances are it’s incorrect, incomplete, or both.

9.) It is human nature to get where you want to be and immediately stop doing the things that got you there. This is a fantastic way to stay right where you are.

All lessons can’t be bright and cheery. Get rid of the crap that’s holding you back, and have the courage to realize that a healthy dose of self-criticism can go a long way toward making you a better athlete. We all need a kick in the ass once in a while.

Go faster!

Tuesday, May 22, 2007

Training Direction

Without focused direction and goals the chances of you just stumbling upon your goals is very low. you should be a continuously setting short term goals! I really like the army fitness manual for the fit checks, I wont spend nearly as much time doing them, but it really shows the importance. It also allows some time to recover to a more rested state (periodization) when you only perform one task in the day rather than a test followed by a WOD.... knowing were you stand with your goals is important, but most important is making a plan to achieve it. Realistic planning is the key.

Monday, May 21, 2007

preparing for the unknowable

preparing for the unknowable is something that has really interested me with crossfit. I have done new activities since beginning CF and seen greater improvements in myself than others around me, and that's great. Yesterday I did something I haven't done in a while, when I got up I decided I was going to run to get my car because I was out the night before. I decided I wouldn't measure the distance, but I knew approx distance. I called Oscar and told him I was leaving (the car was at his place) and I ran there, with the goal of doing it very fast.

This time puts me in line with /very close to some of my peak distance runs. This was my first run of over 800m in 3 months!.... I am blown away at the results, and with the way i felt, I felt like i could have pounded out a 3:30 marathon....

tools to use in training: telling a friend or better yet multiple friends that your doing something makes you accountable for your actions. (calling oscar)
when racing I always had 3 goals 1.) complete the race, 2.)a completion time, 3.) place finish
I believe all three of these apply to crossfit workouts, and life...

Sunday, May 20, 2007

When the zone falls apart so do I

I had a bad food day, because of failure to plan ahead. After having my first fast food in a while I felt heavy and then I felt tired. Later that day I felt forced because of time to have fast food again. This caused a crash that I used to experience all the time (get home lay in bed and don't wake up until 10ish) It's amazing how in tune you get from zoning for a while. To say the least when I got up and got right back on the zone bus (had a 2 block snack) and used my new found energy to plan out what I can do better with my new schedule to make sure I'm eating right.