Wednesday, December 3, 2008
Wednesday, January 16, 2008
Wednesday, January 9, 2008
Crossfit Birthday parties
Yesterday we had our first crossfit birthday party. Brad turned an undisclosed age. So we conducted a regular WOD and then after a brief time period he was presented with the birthday challenge.
Brads birthday challenge:
Row 500m for time
rest time = time for first 500m
repeat for a total of 4 rds
calculate the total difference in seconds and that number should be less than your age. for example:
rd 1) 1:41
rd 2) 1:47 (difference 6 seconds)
add total difference from initial pull.... and don't sandbag the first pull its a max effort.
I think even though a birthday is just another day, mentally it can be significant. So people make a big deal, and others not so much.
I typically am reflective of the past year on my birthday more so than on new years.
for the past 4 years i have run my age in km's I don't take a watch, or any electronic device... just use it as reflective time, but usually i giver
Happy birthday Brad
Monday, December 24, 2007
Friday, December 21, 2007
gym progress updates
Monday, December 17, 2007
12 Days of CrossFit
WOD from crossfit Seatle!
A one hundred yard Sprint
Two Bear-crawls and a one hundred yard Sprint
Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Twelve Rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Wednesday, December 12, 2007
achieving the unobtainable
When you have reached your wildest goals, where do you go from there.
you may be in shock for a while that "holy shit I did that!!!"
If your below average performance is enough to make a mockery of even the best of athletes then what? if you Find a place where you are the best in the group of people, it means that you need to bring more skill to the table. There are always athletes that are better than you especially when we get to the sport specific plain. Challenge yourself to compete with that domain as well as others... re-establish goals and keep pushing forward in the same way. (Step by Step) Take a realistic look at yourself, and realizing that you will need to compete at a higher level is a very important choice to make during training progression. Surround yourself with the best and you will be the best. It's all to easy to hang around lazy people and become lazy with them.
you may be in shock for a while that "holy shit I did that!!!"
If your below average performance is enough to make a mockery of even the best of athletes then what? if you Find a place where you are the best in the group of people, it means that you need to bring more skill to the table. There are always athletes that are better than you especially when we get to the sport specific plain. Challenge yourself to compete with that domain as well as others... re-establish goals and keep pushing forward in the same way. (Step by Step) Take a realistic look at yourself, and realizing that you will need to compete at a higher level is a very important choice to make during training progression. Surround yourself with the best and you will be the best. It's all to easy to hang around lazy people and become lazy with them.
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