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I Feel The Need For Speed

Tuesday, April 21, 2009

One of the components of CrossFit training is to increase ones speed.

Good speed has a million applications in the world of sports; tennis, volleyball, basketball, football...the list goes on.

In day to day life, the need for speed may not seem so obvious, but as I've written about many times before, in a life saving situation, speed could become the determiing factor between life and death.

That's why the military, police, fireman and professional athletes are turning to CrossFit in droves, because in many situations their level of conditioning can mean the difference between life and death.

If you're a first responder and are looking to get into top condition, come try us out...I guarantee you it'll be the best workout of your life.

Also, because I respect the fact that you put your life on the line on a daily basis, I'd like to show my appreciation by offering our training at half off our normal cost.

Enjoy this little video, it's just one of the tools we use to increase speed.

Live With Passion.

Roy
 

Workout Of The Day

"MURPH" For Time: Run 1 Mile 100 Pullups 200 Pushups 300 Air Squats Run Another Mile Do everything in order, completing each exercise before moving on to the next.

Motivated or Mortified?

Thursday, June 04, 2009

I often talk to people who have seen or heard about our CrossFit training and I usually get only one of two responses:

Response 1: Oh my Gosh, that's way too hard, I could never do that.

Response 2: Oh my Gosh, that looks so hard, I want to be able to do that!

I guess you could call this a matter of two people being on the same planet, but living in different worlds.

One person is mortified, the other is motivated.

One person sees things as hard, the other sees things as a challenge to be met.

I prefer to see everything in life as a challenge, because a challenge is something to rise up to, to conquer, to defeat, to best.

Hard sucks, but a challenge represents an opportunity to show what you're made of.

So in the end it's all a matter of perspective, but boy...what a difference that  perspective will make when it comes to your attitude towards your workout.

And to demonstrate what a nice, strong attitude looks like, check out  the COOl DOWN part of my 9am classes workout today and then ask yourself this question:

Too hard...or challenging?!!
 

Either way, I still love ya ; )

Live With Passion,

Roy
 

Workout Of The Day:
"Busted"
Warmup - As many pullups as possible in 10 minutes
100 Thrusters (95-m / 55-w) for time
Cool down - 1 mile run carrying 16lb sledgehammer

Our First Challenge

Friday, June 05, 2009

Tomorrow, Sat June 6th is CrossFit Body Constructions first challenge, Barbara.

Barbara consists of 5 rounds of 20 pullups, 30 pushups, 40 situps and 50 air squats with a 3 minute rest period between each round.

So far 12 clients have signed up to take the challenge, so all of them along with their friends and family cheering them on should make for an exciting challenge.

It's going to a lot of fun, with over $240 in cash prizes being rewarded, free smoothies, and some really nice gifts from from our client and tennis shoe expert, Ken, from The New Balance store at Westshore mall.

If you haven't signed up yet, get here by 9:30 tomorrow and you can still get in, or just show up and cheer everybody on.

Live With Passion,

Roy

Big John taking on Wall Ball
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Todays WOD (Workout of the Day): The Filthy Fifty
50 Pullups
50 Burpees
50 Wall Ball
50 1 Pood KB Swings
50 Knee to chest
50 Box Jumps
50 Walking Lunges Each Leg
50 45lb Push Press
50 Back Extensions
50 Double Unders
 

June CrossFit Challenge Results

Monday, June 08, 2009

Congrats to Sarai and Ken, winners of our first challenge this past Saturday.

The challenge was "Barbara", which was 5 rounds for time of 20 pullups, 30 pushups, 40 situps and 50 air squats.

Each round was followed by a mandatory 3 minute rest, which is definitely needed, as this a big workout.

Each round was timed, and the winners were determined by the fastest average time per round.

The next challenge will be in August, and we'll be announcing details next week.

Live With Passion,

Roy

Workout of the day
"Thunder"
5 rounds for time of
21 95lb Thrusters
21 Double Unders