Sunday 31 Jan 2010
Rest – (Skill Training)
Notes: Read a Journal Article.
Lessen your suck by practicing that of what you suck at…
Read some of the latest journal articles at the gym.
Saturday 30 Jan 2010
CrossFit Warm-up (No Pull-ups)
Back Squat 3-3-3-3-3 reps
20091215 – CrossFit.com
Notes: GO HEAVY!
This is a Benchmark workout; record it on your PR sheet if you set a new PR.
Friday 29 Jan 2010
Check out Mark, Joel and Jeremy learning the Turkish Get Up! Way to go guys!
CrossFit Warm-up
As Many Rounds as Possible (AMRAP) in 20 minutes of:
Row 500 meters
25 Turkish Get-ups with a 60 pound dumbbell
20091213 – CrossFit.com
Note: Scale the weight of the Turkish Get-ups to your ability.
Thursday 28 Jan 2010 “CrossFit Total”
CrossFit Warm-up
Back Squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max
20091212 – CrossFit.com
Notes: Warm up with a couple of light reps before attempting 1 rep max.
This is a Benchmark work out; record it on your PR sheet.
10 ways to be a better CrossFitter
I don’t know of any other way to be a better CrossFitter than to heed the words that Coach Greg Glassman in Elite Fitness in 100 words, but here are my two cents:
1. Technique, Consistancy, Intensity. In the Army we call it Crawl, Walk, Run.
2. Keep track of your results. Yes, this means for every workout, wether you set a new PR or not.
3. Never set limits to your goals, but keep a copy of your short and long term goals written down somewhere.
4. Properly manage your food intake (Paleo/Zone anyone?)
5. Take care of your hands. You need them for just about every movement so proper maintenance is a must!
6. Always be open minded to new or other techniques. You may learn something new!
7. Teawork results crush individual ones
8. Find the limits of your boundries and exceed them (adapt and overcome.)
9. Be respectful of other people’s space. Clean up after yourself, make sure things are put away.
10 . Increase your knowledge. Read a Journal Article.
What do you think makes you a better CrossFitter? Post your comments.
