“I have never met a truly strong person who didn’t have self-respect. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back. The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.”
Post time to comments. The top picture is Paul and I would like to say "Ouch!". The bottom picture is the awesome McQuin Family. This was a new experience for three of them. They all did a great job. Thank you for sharing your family with us. So that none of you feel left out, you are all awesome!
This video is from two years ago at CFF doing the 12 Days of Christmas. Memories!!! We changed up the Man Makers this year and switched out Wall Balls for the Thrusters. I am sure everyone appreciated the fact that the Man Makers included 3 pushups in one MM. I know I did.
Reminder that we are running our normal class schedule all this week, including Saturday, New Year's Eve! Make sure you get your butt in here before the 2012. Good habits start now, not after the New Year!!!
We would also like to say "Happy belated Birthday" to Mr. John!
The day equals the number of repetitions per exercise. For example: 1 L-pullup, then 2 Man-makers, 1 L-pullup, then 3 Box jumps, 2 Man-makers, 1 L-pullup etc...Keep repeating until you have completed all of the exercises.
Post time to comments.
Here are the last two videos with Gary Taubes on Why We Get Fat.
Back Squat 5-5-5-5-5 reps for load. Increase the load with each set. Rest 2 minutes between sets.
Post loads to comments.
Here is part two of the videos I posted with Gary Taubes as the presenter. His book "Good Calories Bad Calories" reads a little like a text book but provides great information on the introduction of high carbohydrate, low fat, low protein diets and the increase of disease.
Shoulder Press 7 sets of 3 reps. The weight remains the same for each set.
Post load and sets completed to comments.
Metabolic Conditioning WOD:
Complete as many reps as possible in 3 minutes of: Sumo-Deadlift High Pull (115 Men/75 Women)
Post reps to comments.
This is a good video by CrossFit Headquarters with Gary Taubes as the presenter. This is one video of four videos that talks about Why We Get Fat? If you've ever been curious, besides the obvious reasons of overendulgance, etc., then check out this video.
Today we would like to say "HAPPY BIRTHDAY" to Coach Dave! A wonderful Coach, Dad and husband.
The CrossFit program delivers RESULTS through constantly varied functional movements executed at high intensity. We guarantee your workouts will be extremely effective, short, safe, varied, scaled to your level and challenging. The challenge is based on each individuals ability level. Our workouts are anything but boring!
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. (Source: CrossFit.com)