That's Alotta Burpees!
For time:
1000m row
25 burpees
750m row
50 burpees
500m row
75 burpees
Congratulations to Joel B for getting his first muscle up last Wednesday!!
About CFEC
Essential Info
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.
July 19, 2008
July 18, 2008
Don't Look Back
Snatch
1-1-1-1-1-1-1
In looking at the picture below, We just realized that the City of Valparaiso has a little bit of a spelling problem. How many of these signs are around the city...
Kimalee and Jesse running backwards for Griff
July 17, 2008
Shopping List
For time:
30 muscle ups
If you cannot do a muscle up, sub 4 pullups and 4 ring dips per muscle up.
For those of you stuggling with your diet, whether you are wondering where to start or how to make it better, we have a ton of great information for you on our website. Just click on our 'Nutrition' link on the left side and start reading!
In addition, I want to share a great piece of advice/instruction from Robb Wolf of CrossFit Norcal. Robb is one first to start a CrossFit affiliate gym and is one of the top experts in nutrition as it applies to CrossFitters. He wrote this for his clients and I hope you find some benefits in his advice: Shopping & Food. If you want more great info on diet and exercise, check out Robb's blog here: http://robbwolf.com/
Kimberly and Brooke training the shoulder press
July 16, 2008
To the Core
"Griff"
For time:
- run 800m
- run 400m backwards
- run 800m
- run 400m backwards
Tal and Ryan taking on a slosh pipe zurcher carry
July 15, 2008
Rip Says
"Fight Gone Bad"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points for a total score
To see a video on the origins of Fight Gone Bad click HERE.
For those of you who have a little trouble visualizing the setup of a proper deadlift, watch the video below with Coach Rippetoe. See if this helps you next time you step up to the bar:
July 14, 2008
T-Shirts!
"Cindy"
Complete as many rounds as you can in 20 minutes of:
5 pullups
10 pushups
15 squats
She's back! How did you do today compared to your last time? Post your results to the comments!
CrossFit Emerald Coast now sells T-Shirts! The lady's shirts are pink and the men's are khaki. Come in and get yours while supplies last!
Here's Kim sporting the new shirt and new license plates :)
July 13, 2008
Follow Your Dreams
Rest Day!
Some of you reading this are on the fence about fitness. You want it. You need it. You question whether you can acheive it. It seems so hard to get started. You fear the pain and discomfort of reversing the months and years of neglecting your health. Its OK - we have all been there!
If you need a little extra motivation, watch the video below. The young man featured in the video is Dustin Carter. He was left with this condition due to a battle with meningitis when he was five years of age. It may have taken his arms and legs, but certainly not his spirit!
Now watch this video and ask yourself if getting started on your fitness is still too hard:
BTW, Dustin did make it to the state tournament the year after this video and placed 3rd in the 103# weight division.
What are your dreams? More importantly, what are you doing to follow them?
Post your thoughts to comments...
July 12, 2008
Add It Up
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Yvette and Kimberly working on their rowing skills
July 11, 2008
Wannabe
For time:
10 squat cleans
50 situps
8 squat cleans
40 situps
6 squat cleans
30 situps
4 squat cleans
20 situps
2 squat cleans
10 situps
In case you missed the CrossFit games last week, you go and see what it was all about here: http://games.crossfit.com/ During the last event on the second day, there was a particularly moving performance by a young athlete named Kallista Pappas. Check out her final lifts of the 30 clean and jerk WOD here: http://media.crossfit.com/cf-video/CrossFitGames08_KallistaCJFinals.wmv.
After seeing the video, Joel was inspired to use the same technique!
July 10, 2008
Sweat It Out
"Jackie"
For time:
1000m row
50 thrusters, 45#/35# (men/women)
30 pullups
How many times did you look down and see this at your old gym? Yeah, I didn't think so...
Quotes
- "We don't have the agility of gymnasts, the power of a weightlifter, or the endurance of a marathoner but we have more agility, power, and endurance than any gymnast, weightlifter or marathoner. We do your stuff almost as good as you, you can’t do our stuff at all and we do stuff neither of us does way better than you can." -Greg Glassman, aka "Coach"
CrossFit Journal
- A digital publication dedicated to functional fitness. Articles include capstone documents of CrossFit concepts and how-to classics contributed by coaches, trainers, and athletes.
