Welcome to my Archives page.

Making It Look Easy...

Wednesday, March 14, 2012

 
Now THAT'S an L-Sit!

WOD
4 RFT
500M Row
10 PUllups
20 KB Swings 24kg / 16kg
30 Hands-Off Pushups
40 Sledge

The Most Important Thing in Life...

Tuesday, March 13, 2012

WOD
Wendler
Month 3 / Week One
Bench 5-5-5+ @ 65-75-85% of 3 rep max
21-15-9
Overhead Squats 95/65
Ring Dips

OR...

Roy's Old School 10.6
1 Arm DB Bench 4 x 10 @ 25% of 1 rep max bench weight
Pullups Superset into  Dips 4 x 8
Hindu Pushups 4 x 10
* 60 sec rest between all

Is Your Lifestyle Working For You?

Monday, March 12, 2012

Two women, same age...B I G difference in how they look. Obviously there could be a lot  of extenuating circumstances at play here, but if we put those aside I think there's a good point to be made here, which is: Is Your Lifestyle Working For You? 

Case in point: you know any vegans that are so run down, skinny and anemic that they look like they need to eat steak and butter at every meal for the next 3 years just get back to normal?

How about people in the holistic community? Look, I'm all for acupuncture, chiros, rolfing, deep tissue work, colonics (you gotta buy me dinner and a movie first) but some people get so wrapped up in trying to eat and live as healthfully as possible that they forget to actually live and enjoy themselves. 

I was so intent on being healthy that at one point in my life I went almost 3 years with absolutely no red meat, no sugar, no alcohol and no processed foods whatsoever. From a health standpoint I was great, but from an emotional standpoint I was freaking miserable.

Virtually every celebration on earth was off limits to me as I didn't want to be tempted with "bad food". Everything sucked; parties, clubs, movies, get-togethers, as they were all potential diet-derailers that I didn't want to deal with. 

And then I heard the quote that saved my life. I don't know from who or where it came from, but it helped me to get my head out of my ass and see the light, and here it is:

"In order to live to be a 100, you'd have to give up everything that would make you want to live to be a 100!"

So do CrossFit, or Zumba, or Pilates or Dog Sledding...it doesn't really matter as long as it meets 2 criteria; Is it fun and is it making you b e t t e r? Find what works and discard the rest, no matter what anyone else says. And if things do get rough, remember this: there are very few problems in the world that cannot be solved by either bacon, ice cream, tequila or sex : )

PS  Feel free to add to that list, and if you have one that's better that those I'd like to know about it immediately!  

WOD
Wendler -Month 3 / 1st Week
Deads 5-5-5+
Michael
3 Rds For Time
1/2 Mile Run
50 Situps
50 Hyperextentions

Totally Terrific Tim

Friday, March 09, 2012

When Timbo started with us he was fat, out of shape, couldn't squat his ass 1/2 way down to the ground to save his mama's life and came in DFL every single workout. 

Fast foward 2 years.

Timbo now overhead squats like a pro, deadlifts the equivalent of his car, does kipping pullups, has lost all the fat, looks 20 years younger and word on the street is that he may be cast as the new "Old Spice" guy!

Congrats on your 2 year anniversary here at CFBC and here's to many more. You're an inspiration to all of us and an intregral part of the legendary 6am class...WOOOOOOOOO TIMBO!!!

03-08-12

"Roy, It has been 2 years since I walked thru your door. I had never done any formal exercise, athletic training or worked with a trainer. Over the two years, all of the goals set on that first day have been achieved: lose 15-20 lbs., feel better, lower blood pressure, ease back tension, and have better self-esteem. In addition there are a couple things that I never expected.

The people that I have met at the gym, the friendships developed, and the encouragement they have provided kept me coming back. Thank you to the 6:00 am group. The other is the sense of empowerment that comes from the realization that I have control over what I eat, how much sleep I get, and how I train. Seeing and feeling the changes made me want to continue and keep getting better. I look forward to another year of change and improvement. See you at 6:00 am!"

Tim

Timbo's Numbers:
Fat Lost: 29.3 lbs
Inches in waist lost: 8

                               Coming soon to a muscle beach near you!

WOD
South of Gandy
For Time
3/4 Mile Run
21 KB Swing
21 Pullups
21 GHD Situps
1/2 Mile Run
15 Kb Swing
15 Pullups
15 GHD Situps
1/4 Mile Rune
9 KB Swings
9 Pullups
9 GHD Situps

OR...Option #2...

Roy's Old School 10.0
100 Plate Halos 45/25
DB "Multi-Shrugs" - 21 x 4  (7 front / 7 side / 7 behind) 75/35
Ring Rows 5 x 12
Bar Curls 6 x 10 - Alternate each set between wide, medium and narrow grips - 75/35
Skull Crusher-Close Grip Bench Combo using Curl Bar - 4 x 10 (10 reps of crushers immediately into 10 CG-bench)
* 1 minute rest between all sets and exercises unless otherwise stated
 

Flat Out

Thursday, March 08, 2012

I'll say it again; a post-crossfit workout nap is the best sleep you'll ever have!

WOD CrossFit Games 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box / 20' box
115 pound Push press,
12 reps 9 Toes-to-bar
then...
Wendler - 2nd Month - 4th Week - Deload
Squats - 5-5-5+ @ 40-50-60% of your 3 rep max

The Real Reason...

Wednesday, March 07, 2012

WOD
25 min AMRAP
Begins with 1/2 Mile Run, then
EMOTM
5 Power Cleans 115/65
4 Burpees
* Workout begins w/ one 1/2 mile run. On your return you can only begin cleans and burpees ON THE MINUTE, so if the clock is PAST the minute you must wait.

Pink Slime: It’s What’s for Lunch in America’s Schools

Tuesday, March 06, 2012

The people responsible for allowing this crap to get into our kids school lunches should be stripped naked, doused with gravy all over their happy parts and then put into a broom closet with a half dozen starving pit bulls with aids.

Click  Pink Slime  to get mind-f*cked!  

WOD
Wendler 2nd Month / 4th Week - Deload
Bench - 40-50-60% of 3 rep max
then...
Workout Option #1
5RFT
5 TGU Each Side
10 Pullups
1/4 MIle Run
or...
Roy's Old School 9.0
Incline Bench - 4x10 - 105/65 - 3 second pause at bottom of each rep
Dip Beatdown - 10-9-8-7-6-5-4-3-2-1 / 20 second rest between each set
Bear Crawl Pushups - 4 crawls-1 PU / 4 crawls-2PU / 3 crawls-3PU...continue in this fashion, adding a pushup every 4 crawls until you can no longer continue. Dropping to a knee ends ends the exercise
* 1 Minute rest between bench sets and between exercises
 

Vita-Coco is HERE!

Monday, March 05, 2012

Just a quick note to let everyone know that we are now carrying Vita-Coco COCONUT WATER at the gym...the brand most popular with the CrossFIt crowd.

It's all natural and it beats the hell out of virtually any sports drink in terms of electrolytes, vitamins, minerals...you name it. As a matter of fact, coconut water is so compatible to the human body that the juice of a young cocnut can actually be used in an emergency blood transfusion...woa! 

Check out this article to get the full scoop:  amazing benefits of coconut water

Right now we're carrying natural, tropical fruit and pineapple, and will probably try a couple other flavors out as demand increases...so next time you're in to train, GET SOME!!

PS - I've been using the natural coconut in place of water for my protein drinks and they taste AWESOME!

Ladies, he also does light dusting and windows!

WOD
Wendler / Month 2 / Week 4 - De-load
Deads - 40-50-60% of 3 rep max
Then...
10-9-8-7-6-5-4-3-2-1 of...
Clean and Jerk 135/95
Box Jumps

Are you in the 90% or the 10%?

Friday, March 02, 2012

Don’t be afraid to move out of your comfort zone. Some of your best life experiences and opportunities will transpire only after you dare to lose.

WOD
Double Your Pleasure
Wendler - 2nd Month / 3rd Week
Standing Press 5-3-1+ @ 75/85/95% of 3 rep max
Daniel
21-15-9
Overhead Squat 95/65
Burpees
3 min rest...
Helen
3 RFT
1/4 Mile Run
21 KB Swings 53lb/36lb
12 Pullups

A Child's True Potential

Thursday, March 01, 2012

Continuing on with the theme of yesterdays blog about fat parents and fat kids, I was turned on to this video of two very extraordinary kids with amazing physical prowess. The question is, are the kids truly extraordinary or is their Dad just helping them to unlock abilities that virtually all kids have?

Many parents will watch this video and think that the father is being too extreme and over the top in his training with the kids, but that's just a matter of opinion and perspective. No matter what, I applaud this guy for having the balls and the vision to lay out a plan of success for his boys at a very early age. 
 

WOD
CrossFit Open Workout #2
10 Min Snatch AMRAP
30 Snatches 75/45
30 Snatches 135/75
30 Snatches 165/100
Max Reps 210/120