Thursday 140123

Workout
FGB! Dammit!

From Buzzfeed

20 Ways To Know You’re A Crossfitter

1. You understand what acronyms like WOD and AMRAP stand for.

You understand what acronyms like WOD and AMRAP stand for.

Your non-Crossfit friends look at you weird when you use them too.

2. Counting down backwards from 10 can only mean one thing.

Counting down backwards from 10 can only mean one thing.

3, 2, 1, GO!

3. You have suffered the lash marks associated with double unders.

You have suffered the lash marks associated with double unders.

Oh don’t worry about those streaks up my legs, arms, butt, etc.

4. Box jumps and shins don’t always get along.

Box jumps and shins don't always get along.

Did that box just move?

5. Fran can be one mean, mean lady.

Fran can be one mean, mean lady.

If she takes a celebrity trainer to the brink, where will she take you?

6. You’re beginning to wonder how many other ways you could possibly “Sally Up.”

You're beginning to wonder how many other ways you could possibly "Sally Up."

Your muscles will be singing at the two minute mark.

7. Rich Froning and Annie Thorisdottir aren’t human.

Rich Froning and Annie Thorisdottir aren't human.

How else do you win the Crossfit Games more than once?

8. You know you are a part of a community.

You know you are a part of a community.

Someone is always there to cheer you on no matter if you are the first or last done.

9. Chalk is your best friend.

Chalk is your best friend.

Although your hands will inevitably still look like they went through a shredder.

10. Achieving something like a muscle-up or a new PR can make your day.

Achieving something like a muscle-up or a new PR can make your day.

Mission accomplished.

11. The importance of the right shoe cannot be stressed enough.

The importance of the right shoe cannot be stressed enough.

Running shoes need not apply. Reebok has the sponsorship, but others work great too.

12. You love that you never do the same thing twice.

You love that you never do the same thing twice.

Goodbye treadmill. I won’t miss you.

13. One word: burpees.

One word: burpees.

You mostly have a hate-hate relationship with them.

14. You swear by the kip.

You swear by the kip.

Don’t tell us it isn’t hard.

15. You know the importance of proper form.

You know the importance of proper form.

“No rep” are the worst words to hear.

16. You have tried Paleo at some point in your life.

You have tried Paleo at some point in your life.

Whether it stuck or not is a different story.

17. You can’t remember the last time you weren’t sore.

You can't remember the last time you weren't sore.

No pain, no gain right?

18. You’re in the best shape of your life.

You're in the best shape of your life.

Stuff like olympic lifting, rope climbing and tire flipping will do that to a person.

19. You tell EVERYONE you know about Crossfit.

You tell EVERYONE you know about Crossfit.

Because lets be honest, we can’t shut up about it.

20. When a non-Crossfitter says it’s just a fad workout, you KNOW they are wrong.

When a non-Crossfitter says it's just a fad workout, you KNOW they are wrong.

Once you’re hooked, there is no looking back.

Wednesday 140101

Workout

Fight Gone Bad!

That seems a fun way to start the New Year.

I was eating bacon when I read this…From UK’s The Independent

 

No meat, no dairy, no problem: is 2014 the year vegans become mainstream?

As a German vegan supermarket opens its doors in Britain for the first time, veganism comes in from the cold
As New Year dietary fads go, giving up meat, dairy and fish altogether might seem extreme for the average person looking to shed a few pounds. Yet there are growing signs that 2014 could be the year that veganism – often viewed as the preserve of hippies, animal activists and health obsessives – stops being a niche dietary choice and gains new followers, and not just because of soon-forgotten resolutions.
This year will see the German supermarket chain ‘Veganz – We Love Life’ opening its first branch in the UK, offering over 6,000 vegan products. The store is hoping to take advantage of increasing interest in non-meat, non-dairy food, with celebrities such as Jay Z and Beyoncé among those to have reportedly tried adopting veganism.

Most UK supermarkets already stock vegan products, but Veganz is the first dedicated chain store of its kind in Europe. Set up in 2011, the company hopes to open a total of 21 stores across the continent by 2015 to meet growing demand.

The choice of not consuming any animal products at all is currently being promoted by Mark Bittman’s book VB6, which takes a “flexitarian” approach – advocating eating a vegan diet before 6pm.

“By going 100 per cent vegan I think people are missing the boat,” said Mr Bittman. “The question is not how challenging you can make your diet but how sane you can make it; there’s nothing wrong with animal products in moderation,” he says.

“The problem is Read more Wednesday 140101

Saturday 100925

Workout

FGB (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 and post them to comments.

Tuesday 090818

OK gang….

My bad as I have not yet posted info on this year’s Fight Gone Bad Fund Raiser…Fight Gone Bad IV takes place on Saturday, September 26, 2009.

The event can take place at Affiliate facilities between 6am and 4pm. The event format is the Fight Gone Bad CrossFit format. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format.

The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo dead lift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

NOW YOU KNOW! More info on TitanFit’s entry soon to come!

Workout
Dead Lift
80% of 1RM x5, x4, x3, x2, x1 (add 5 lbs to 090707’s effort)

AFTER
“Mini MetCon”

Tabata Row!

Friday 090529

Yesterday we discussed the exercises that we hated most. I threw them all together into 1 workout so we can share the hate! JB calls these goat moves. I argue that GOAT means Greats of All Time, but I digress. Now and going forward, I present to you:

“GOAT”
Workout

It is a “FGB” style (3 rounds of 5-1 minute of exercises) workout

53 lbs M/ 26 lbs F KB Swings
Burpees (Yea Burpees!)
Box Jumps
Push Ups
65 lbs SDHP M / 35 lbs SDHP F (YES with a barbell)