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Charles Does CrossFit

Monday, May 02, 2011

Has CrossFit gone mainstream yet? I would say yes, but it doesn't really matter, it just is what it is; an amazing program that anybody can do, but that is not for everybody. People who are a little bit more type A and competitive get the most out of it, but with that being said, I have seen many people "come out of their shell" and become certified knuck-draggers, so you never know. It's really just a matter of wether you truly have the desire to improve and are willing to put yourself out there every time.

However, with almost 3 years of doing nothing but CrossFit now I can honestly say that I'm doing things at 51 that I couldn't do at 48, and that blows my mind. I know that many of you reading this have been doing it for a while now too, and I'd love to hear your thoughts. First, how has CrossFit changed your life, and second, any words of wisdon for the newbies and / or wanna-be's who are reading this, but haven't drank the koolaid yet? 

WOD
OLD SCHOOL
For Time:
1 Dip
2 Pushup
3 Situps
4 Air Squats

* Add 1x the number for each exercise up to ten, then work all the way back.

Example:

Dip             1/2/3/4/5/6/7/8/9/10/9/8...
Pushup       2/4/6/8/10/12/14/16/18/20/18/16...
Situps         3/6/9/12/15/18/21/24/27/30/27/24...
Air Squats   4/8/12/16/20/24/28/32/36/40/36/32...

* At the highest point you will have 10 dips, 20 pushups, 30 situps and 40 air squats.

Booty Talk and a Call to Action

Thursday, May 19, 2011

Ladies, just in case the fifty million times you've heard me say it isn't enough, then let me say it yet once again, and with visuals to back me up, nonetheless! The photo on the left is what your butt will look like when you try to lose fat by doing lots of cardio and dieting. Converesly, high intensity weight training combined with 5 good high protein meals a day will give you the booty on the right.  Got it? Good! Now slowly step away from the bagels, pasta, soy crackers and elliptical machine and start hitting some heavy high rep squats in the gym while simeltaneously chewing on a piece of grass-fed beef!

Next up, yet another video to remind you of how freaking lucky you are to have a body that is fully functioning and hopefully get you to honor that fact by getting your arse into the gym and tearing up some sh*t!

WOD
MANDINGO
In Teams of Two For Time
1 Mile Keg Run 55/30 - Both running, 1 carrying, switch keg off as neccessary
Sled Drag / Air Squat Combo 280/190 - 6x down-n-back parking lot / 1 person drags while other air squats 50x 
50 Tire Flips - 25 each
150 Pullups / 1 person at a time / alternate as needed till you reach 150

Push a Car With Your Eyeball?

Monday, June 27, 2011

As a long time lifter of heavy objects myself, I've always been fascinated by people who can move a lot of weight, especially the old-timey strongmen who could press a platform holding 10 women over their head or drive a nail through a board with their bare hands...things like that.

What really intrigues me, though, are how some people "discover" their skills. For example, it would never occur to me to try to see if I could pull a car with my ear, yet you will see just that in this video. It just makes me wonder what kind of frame of mind a person would have to be to even conceive of doing some of these things in the first place. 

I can't imagine being at work taking care of clients and projects, thinking about my family and upcoming vacations and what-not and then all of a sudden think to myself; "Hey, I wonder if I could lift my laser printer with my tongue?!"

Ultimately, however, that's just one of the many things that make life so fascinating; people's never-ending desire to explore and push their limits regardless of the consequences...and then put it on You Tube for the whole world to see ; )
 

WOD
MACHO MAN
For Time
21 Dealifts 275/175
50 Air Squats
15 Ceiling Kickers
15 Deadlifts
50 Air Squats
15 Ceiling Kickers
9 Deadlifts
50 Air Squats
15 Ceiling Kickers

As If You Were Going To Take A Punch...

Monday, October 17, 2011

A great little ditty from fellow crossfitter and games competitor, Sarah:

A common misconception among CrossFitters is that midline stability comes from back strength, rather than core strength. Increasing back strength won’t keep your back straight in a squat, deadlift, or anything else. Increasing core strength will. I’m not talking crunches, I’m talking about hollow rocks, plank holds, and, most effectively, NOT… EVER… letting your core give out when you lift.

Think about the physics:  Trying to pull a weight up by using your back extensors is extremely difficult. Even doing a “superman” exercise on the floor, trying to raise just your body weight a few inches gets exhausting quickly. Now add 300 pounds and use those same muscles to keep your back straight as you lift… get the idea?

Instead, create a solid block by tensing your abs as though someone is going to punch your, or as you would in a stability game where the goal is to not let someone else move you. The strength in this case is dramatically different. Your ab muscles create a solid midline such that not even that crazy heavy Deadlift bar can pull you over. Get the idea?

Do not let your back round when you lift. Stabilize it by creating a pillar of massive force in your abs. Trying to compensate for collapsed abs with your puny extensors is a recipe for disaster. You may (and probably do) have plenty of leg strength to get that heavy barbell off the floor, but if your back is rounding you have no business trying.

Can’t keep your back stable? Use lighter weight with perfect technique – heavy weight is not an option for you yet (if you want to stay healthy). Focus extra energy on those abs as the limiting factor – do plank holds (with your back in a good, stable position – no cat back or sway back!), and hollow rocks every day.

Abmat situps and GHDs are not helpful in this case because you are working to develop static strength, not dynamic strength. If you need additional ideas ask your coach – we can suggest other exercises catered to your specific needs.

WOD
Chelsea
Ever minute on the minute for 30 minutes perform:
5 Pullups
10 Pushups
15 Air Squats
* Score is total number of rounds completed ONLY...no partial rounds.
Warmup
3 Rounds
20 Rotaters
20 Hollow Rocks
20 Hypers
20 Second Samson Stretch Each Side

It's In The Hole

Friday, November 04, 2011

WOD
It's In The Hole
For Time:
Air Squats 100-90-80-70…to 10
115lb Snatch 2-4-6-8-10…to 20
Buy-In
30 Hypers
20 GHD Situps
15 PVC Snatches
20 Rotaters
30 Hollow Rocks
Cash Out
100 25lb Alternating DB Curls Each Arm
100 Overhead Tricep Extensions - moderate weight