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  • “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.”
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June 12, 2012

WEDNESDAY 061312

Today's WOD:

Deadlift 1-1-1-1-1 reps for load.

Post loads to comments. Compare to 120511.
CFFJune 2012 pics 024
Ron assisting Rick with stretching post-WOD.  We practice "static" stretching after our WOD and "dynamic" stretching in our warm-ups (Pre-WOD). For those of you that may not know what WOD stands for, here you go: Workout of the Day. 

On another note, read this article about the CrossFit Warm-up vs. Commercial gym warm-ups and why our warm-ups are better for performance.  Download 08_03_Better_warmup . This article was taken from the CrossFit Journal.  The CrossFit Journal can be found by clicking on the button in the right sidebar.

Keep in mind that I am a former gym-rat with a background in bodybuilding and figure.  While climbing the Stair Master is alright to begin your warm-up it is not sufficient in "just being the warm-up".  Just my $.02. 

Post your thoughts to comments.

 

Posted at 07:00 PM |

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CrossFit Frederick Info

CrossFit Journal: The Performance-Based Lifestyle Resource

About CrossFit

CrossFit Program Advantages

  • 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!

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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. (Source: CrossFit.com)

Warrior Dash 2012

  • CFF May 2012 pics 177
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