“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 or Members Login. Compare to 041212. REMINDER:
Tonight we start the Olympic Lifting class at 6:45pm. There will not be a group WOD class at that time. If you plan on doing the Oly lifting then we recommend you come to the Oly lifting and then do the group WOD class afterwards.
Team WOD this Saturday, make sure you sign up.
Gymnastics Clinic this Saturday from 10am until 12pm. Sign up is on the front desk in the box. Cost $25 Members/$50 Public
TODAY'S WOD: 3 rounds for time: 75 Thrusters (45lbs men/30lbs women) 800 meter sprints
Post time to comments or Members Login. Compare to 041112. Less than two weeks are remaining in the 10 week Paleo-Zone challenge. Make sure you sign up for your final measurements and pictures. DO NOT GIVE INTO TEMPTATION! You are SO CLOSED to the END of this challenge!!! Good luck everyone!
TODAY'S WOD: Complete as many repetitions as possible in 20 minutes of: 5 per arm, Hand to Hand Kettlebell Swings (50/35#) 10 Box Jumps, 24"/20" 15 Hand release Push-ups
Post total reps completed to comments or Members Login. Happy Birthday Kristen!!!
REMINDER: Tonight at 6:45 we start our Powerlifting/Strength Class. There will not be a regular WOD class at 6:45pm. Group WOD classes will be at 4:45, 5:45 and 7:45. If you would like to do both classes; then we recommend that you do the Strength class first and then stay for the Group WOD class at 7:45pm.
Post your times for each rowing effort to comments or Members Login. Happy early Birthdays to Joe and Margie! Happy belated Birthday Pritchard!!!
DUMP IT or NOT!
In light of the recent email Members should have recieved regarding "Not being allowed to drop weights between 8am to 5pm, Monday thru Friday", we thought we would take a moment to address this important issue in gym ettiquette: Dropping weights.
In CrossFit, the difference between dropping a weight and holding onto a weight can be a safety issue. We understand that one can get really hurt if they are attempting a max lift load and aren't able to dump the bar. The danger is that they may hold onto a heavy weight too long, or perhaps try to catch it and brace the fall on their legs. Hyperextension of the shoulders, joints or back are also common injury points when heavy weights are not dumped at the appropriate times. In any event, the dropping of weights is often necessary. However, we need to distguish between a "necessary" dump versus an "unnecessary" one.
Believe it or not, dumping the weights is part of the technique for Olympic Lifts, the Snatch and Clean and Jerk. You can not go to failure or a 1 rep max safely if you are trained to NOT drop when necessary. Since we will have to forgo heavy Oly lifts between the above designated hours; we are adding an Olympic Weightlifting class next Thursday, May 2nd at 6:45pm. We will also be adding a Powerlifting and Strength class next Tuesday, April 30th at 6:45pm. The group WOD class will not take place on those days or times for now. Look for more information regarding these classes in the Newsletter that will be in your IN-BOX in the next few days.
Now back to the subject at hand; ditching the weight when you push yourself to complete failure is necessary. However, that does not mean you need to drop the weights on every set, or purposely do it with force to create a satisfying bounce. This is UNNECESSARY. This is extremely harmful to our equipment (which isn't cheap) and creates dangerous surroundings in the gym. You are probably not aware that dropping the weight instead of holding onto the weight during the descent, in certain exercises, can extend your time in a WOD. Your times will improve if you can get stronger by reducing the weight, holding onto it and learning to stay tight during the entire movement.
One last point on unnecessary dumping and violent tossing of weights:
Please remember that at CrossFit you need to check your ego at the
door. Ask yourself why you’re unnecessarily tossing the weights, and
remember that everyone in the gym does not need to know how much weight
you just lifted. If you think you might be inadvertently alerting
people of your strength by crashing weights to the floor, this is not an
appropriate way to gain attention. You’ll impress everyone more with
your respectful and considerate behavior!
So here you go-RULES to follow:
PLEASE RESPECT OUR EQUIPMENT WHEN DROPPING WEIGHTS. If you really must drop, consider the following… 1. BE AWARE OF YOUR SURROUNDINGS -Communicate with those around you.If
you think you need a spotter for safety purposes, let people know and
discuss how it’ll work. If you think you might have to dump the bar,
let people know. If you don’t want them in your line of sight then let
them know. Make friends. Talk to people. 2. DO NOT DROP JUST THE BAR – Never drop an empty bar!
Also, try not to drop a bar with only the metal 2.5lb, 5lb, or 10lb
plates on it. But if you have to, then that’s ok! We’d rather dent a
plate or a bar than dent your skull. Barbells with rubber bumper plates
are designed to be dropped. Empty barbells are not, especially the lighter ones. This also applies to the kettlebells. Please be respectful of the equipment. 3. CONTROL YOUR BOUNCES - If you have to drop your bar,
do it in a safe and controlled manner. Bumper plates bounce, usually
sideways, especially the lighter ones. Never, ever drop your bar and
walk away and do not look away from your bar EVER! We would hate to see your bar smash the shins of your fellow
athlete beside you, or get underfoot of someone else mid-WOD. This can
easily happen, especially in a crowded gym. You MUST keep your hands in
contact with the bar as you drop and control where it goes.
4. PRACTICE SAFE AND PROPER DUMPING - When dropping the
bar, the athlete should keep his/her hands on the barbell or dumbbell
until it has passed the chest. There should be no dumping or “tossing”
the bar from overhead intentionally. Take time to practice safe dump
technique beforehand with a light weight. This sounds ridiculous, but
it is a necessary part of your lifting experience, and can save you from
serious injury. Do it. Every time the coaches hear the clang of a mishandled barbell, or the thud of an unnecessarily and violently tossed dumbbell, you will find yourself with a 25 wall ball penalty.
We’re doing this because we care! Inappropriate handling of our
weights weakens the integrity of our equipment, creating safety issues
for our clients and causing costly damage. In addition, the guarantee of being safe during a WOD is not just the coaches responsibility but everyone that is in class. We can not control your weights for you but you CAN. Thank you for helping keep our classes safe by using the equipment respectfully and watching your surroundings carefully. (credit for a portion of this is to be given to CrossFit Zone)
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)