CrossFit has brought some pretty cool saying to the forefront: Strong is the new Skinny, Train not to Suck at Life, Ill show you my Jerk if you show me your Snatch, My Girl can lift more than you, Forging Elite Fitness, and Feel the Burn just to name a few. If you had to pick one that either you really like, or one that describes you, what would it be? Do you have one that drives you or motivates you? Let us know what they are!! Post in the comments!
CROSSFIT FOR HOPE IS NEXT SATURDAY!!!! SPREAD THE WORD AND LETS HELP THESE KIDS!!!
*Take the weight off the rack, stabilize your body, take 2 steps (one with the rt then one with the left), stop and do 1 rep front squat. Stand and repeat 4 more times. You must stand all the way up before you start to walk.
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MWOD........Why not start the kids of right? Their shoes are better than ours!!
Everyone thinks they know what CrossFit is. "Its just like P90X right?" "Its just like Insanity right?" "I do boot camp and its just like that right?" NO!!! I just saw a magazine with Shawn T, the Insanity guy, in it talking about his workout. He said his workout is about intensity and functional movements. Sounds familiar right? But when he showed the pictures of some of the movements, NOT ONE WAS FULL RANGE!!!! Push-ups where you stop 4-5 inches from the ground, "Power Squats" with your feet wide, knees going in, and not getting below parallel, and of course not sitting up all the way on sit ups. Now, I will give it to you that if you run in place hard and fast and jump around for about 40 minutes that you will be sweating and probably breathing hard. Does that mean its a good workout? What if I had you mop the floor of the gym for 40 minutes as hard and fast as you could. Would you be sweating? Yes. Would you be breathing hard? Yes. Would you be doing a "functional" movement? Some may say yes. So would you subscribe to the "MOP-Crazy" workout?? Probably not. Crossfit is not just about sweating. Its about proper movement, in the full range of movement so that you are able to stay strong, stay flexible, and stay mobile. We do movements that have you doing things that you do EVERYDAY. We have you moving your body and weights to make you stronger. We have you doing things fast and intense to build your cardio. Our workout is NOT like those others. Its CrossFit and its one of a kind! Its what YOU do!
CROSSFIT FOR HOPE JUNE 9TH !!!!! GET READY FOR SOME FUN!!!
A question was brought up about recovery, especially after something like Murph. Recovery is something that is unique to each individual however there a few basic things to follow. First, ice and ice baths are a necessity on the initial. The second you know you had a rough workout, you need to ice immediately. This doesn't mean that you hurt something, its just means you worked those muscles and tendons HARD!!! So, Murph after 300 squats? Ice bath would be key. 10-15 minutes in the tub. Next step, the fish oil. Make sure you are taking some high dose EPA/DHA yielding fish oil. Look for something around 2-5 grams and take in the evening before you go to bed and your stomach is pretty empty. This allows for max absorption of the Omega 3's and lets it do it's anti-inflammatory job. Third, make sure you are getting some good sleep that night. Your body does its healing and repairing while you are sleeping so give your body the ample time it needs. 6-8 hours doesnt work. Go for 8-10 ideally. Finally, when it comes to when to wod again.......again this is totally dependant on the person. What I have found is that if you are sore, its better to get back in there and workout. It gets those muscles loose again and keeps the scar tissue broken up and doesnt allow for stiffening. Now if you are completely UNable to move, then its time to "roll-out" and do the mobility thing for a day. Let those muscle recoup if they are just thrashed but don't just sit and do nothing. Your body is made to move, so move. If you do come in the next day, and lets say there is more leg work, like ......"Kelsu" comes up, well now what? Warm-up well, mobility hard and then move! Maybe you may need to scale the intensity back and that's ok! The point of our workouts are to give your RELATIVE high intensity. It isnt going to be GAMES intensity everyday. So if you have a really sore day, thats ok, come in and move. If you need to take the day because you move, then MOB it out. Hopefully that helps:)
Tomorrow we will have a class at 12 noon and this will be a regular class!!!! SIGN UP ON MINDBODY!!!
CrossFit is obviously THE best workout you can do. But people seem to miss the point that it doesn't matter what workout you do, if your nutrition is not there, then you will only go so far. But if your nutrition and your workout are there then you are good right? WRONG!!! Now I know all my college students will be upset when they hear this but if your lifestyle is not 100% then you are STILL not going to be able to get all you can get from all the good stuff you are doing. Basically, each day counts when it comes to your health and the more days you are doing EVERYTHING right, the longer you will live and the healthier you will be in that life. Your lifestyle can actually turn on and turn off bad gene expressions. So you are able to actually control your life, you aren't predetermined to have cancer or other things like that just because your parents did. When you put ALL the elements together: your training, your mobility and movement, and your lifestyle, this is what will determine your lifespan and your health. So how long do you want to live and be healthy? The coolest thing is that it is TOTALLY up to you!!! Check the MWOD Video below:)
We will have the 12noon class this Friday as a normal running class!!! MAKE SURE YOU SIGN UP ON MINDBODY!!!!!
WODtours will be coming this Friday and Saturday!! That's right, we will be having some visitors from around the world coming to visit our gym on a 10 day workout vacation!!! Lets make sure to make them feel welcome!!!
We want to welcome Cruz Martinez into the world!!! This is Cesar's first child. There have been a bunch of babies born lately and of course it makes me think about my daughter. She just turned 11 years old and it seem like yesterday that she was a cute little blobule like Cruz. Its amazing how fast time goes. It seemed to drag when I was younger but now that I'm older, the years FLY by!! Maybe this is why I go to bed late and get up early, I don't want to let the time slip away. The fact is that time moves quickly. You NEED to make sure that while you are here you do what you can to be happy. Enjoy your job, enjoy your activities, enjoy your family, enjoy your friends! Even enjoy the bad times or the hard times because it these that make the good time seem that much better. You are in the middle of a great life, and you are doing great things in it! Enjoy your life!!!!
We will be starting the 12noon class on Fridays starting this friday!!! Sign up for it on Mindbody!!
CROSSFIT FOR HOPE IS COMING THIS JUNE 9TH AND ITS GOING TO BE BIG!!!!!!!! MAKE SURE YOU ARE REGISTERED AND RAISING MONEY OR YOU CAN JUST COME TO THE WORKOUT AND FOR $25 DO THE HOPE WORKOUT AND GET A FREE TSHIRT AND SWAG BAG!!!
Today for Memorial Day......we MURPH!!! This is such a great workout, but also has such a great following in the Crossfit Community. First, we love the HERO wods like this that show homage to those that have put their lives out there for us and paid the ultimate sacrifice. It shows the respect and the connection we have with them. Second, Crossfit has been known for grinding workout, and though most of them are short in duration, this one is NOT! One of the coolest things about this workout is that Lt Micheal Murphy did this workout on a regular basis. So today, do it for Murpy, do for all the others that give their life for us, do it for those who do for us! Happy Memorial Day!!
TODAY WE WILL ONLY HAVE THE 8, 915AM CLASSES AND THE 5,615PM CLASSES. SEE YOU THERE!!!!!
CROSSFIT FOR HOPE JUNE 9th!!! GET IT ON YOUR CALANDER!!!!
*if you have a weight vest, do this with 25#. Today we will make it the traditional Murph meaning that you must do all of the pull-ups before you can move on to the push-ups, etc.
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Some Pose Running........B Mac explains what POSE is all about!!!
Life has things happen in it every single day. Sometimes they are good things, sometimes they are bad things. The fact of the matter is that if you are presented with something, an issue, a task, work to be done, etc, life doesn't really care about any of the excuses you might give. It doesn't care if your are tired, it doesn't care if you are older, it doesn't care if you are super experienced, it doesn't care if you feel sick, it doesn't care if you too big or too small. All you can do is take what you have and make something work to deal with the task or complete the work that's needed. I like to relate this to a fire. A fire will burn no matter what your issue is. And it will keep burning until you put it out. You may have the skills,, or you may not but if you dont do something, then that fire is going to destroy everything in its path. So what is the point of all this you ask? EXCUSES. Dont waste time giving excuses. Just do what you need to do and do it the best way you can! I have seen some pretty impressive mental changes lately in the gyms and I hope that these changes are making their way out into the real world so you can attack life:)
WE WILL ONLY HAVE 4 CLASSES TOMORROW FOR MEMORIAL DAY: 8AM, 915AM, 5PM, 615PM AND WE WILL CAP IT AT 20 PEOPLE!!! MAKE SURE YOU REGISTER ON MINDBODY!!!
CROSSFIT FOR HOPE IS COMING JUNE 9TH!!!!!! ARE YOU READY FOR IT???
*do 1 rep the 1st minute, 2 the 2nd, 3 on the 3rd, etc until you are unable to complete the reps needed in that minute. You must complete a minimum of 10 rounds or you will need to do 3 penalty rounds. These rounds are done by multiplying the highest successful round you had by .7 so if you finished the 8th round but failed on 9, then sit the following minute out and then do (8x .7=5.6 or 6 reps) 6 reps each minute for the next 3 minutes.
******rest 3 minutes*****
Burpees
*exact same set up as the above
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then.....
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Deficit Deadlift
5-5-5-5
*Do this on a 4 inch platform or while standing on 45#Bumpers. Go heavy!
I find constant amazement in what CrossFit can do for people. Sure the workouts are the BEST thing out there to improve your General Physical Preparedness and improve your overall movement, etc. But there are a bunch of other things that are going on at the same time. There is a transformation of the mind, which in turn becomes a transformation in the person. I was just talking to an old member that said he likes our programing because he looks at it and thinks there is no way he can do it, then after he starts and he chips away at whatever it is, he finishes. His words were, "I am faced with the impossible, and then I complete it." This raises your confidence in yourself. It makes you start to believe in what you are capable of doing. It shows you that you CAN do it, no matter how bad it is, or how much it hurts. As this confidence grows in the gym, it starts to seep out into your normal everyday life. Nothing is too painful, or impossible. Sure it might suck, but you know you will get through it! This isn't just you feel good because the scale says "x" pounds. It isn't just an aesthetic thing. Its a YOU-thing! A 100%, from the inside out, entire life improving thing! This stuff is amazing!!
CROSSFIT FOR HOPE JUNE 9th at the SLO INFERNO. WE WILL BE RUNNING HEATS EVERY HALF HOUR ALL DAY LONG. COME AND RAISE MONEY FOR ST. JUDE'S CHILDREN'S HOSPITAL WITH US!!!!! REGISTER HERE!
MEMORIAL DAY WE WILL ONLY HAVE 4 CLASSES: 8AM, 915AM, 5PM, 615PM. WE WILL INCREASE THE FULL NUMBER THOUGH!!!
"I hate to run". "I'm not very good at those". "I hate doing those." These are all comments that will keep us from becoming fit. Remember fitness is about being good at all 10 physical traits. We don't want you good at only 2 or 3. You may be the best in the world at those 2 or 3 things, and even though that is good, it means you have holes in your fitness. Honestly, the workouts you should NEVER miss are the one you think you are going to be the worst at. Its here where you will fix those weaknesses, and its here that you will gain some skills for outside of the gym. So, if you hate to run, or you suck at Bar Muscle ups or Toes to Bar, make today a priority. Lets all raise our level of fitness. Improve those weakness!!!!!
I remember when we were the only crazy people running around town with the Vibrim 5 Finger shoes on. I had seen them for a couple years in the Crossfit world but couldn't get myself to do it. My brother got a pair and had me try them on and I loved them! Yes they were odd looking, yes we got tons of looks no matter where we were with them, but that wasn't why I wore them or pushed them. Under the idea of CrossFit being the biggest fitness free market trade system of ideas, and it taking the best thoughts and ideas from all the different disciplines out there, this shoe made sense. It was allowing your feet to do what it was supposed to do. It didn't have false arch supports, it didn't have a big padded heel, it didn't have a narrow toe box. It was made strictly so your foot could act like a foot but give it just enough protection so that you didn't get cut by glass or rocks. This in turn made for more proper running. We don't have padding on our heel because we aren't supposed to run on our heels. The shock absorber for our bodies is the quad, the calf, the Achilles tendon and the arch of the foot. When we run and our foot lands to the fore-front of the foot, and the leg has a slight bend to it, then all the "right" parts take the shock. This is proper running. However, I have seen SO MANY people wearing their minimalistic shoes and they all still heel strike! It has got to be killing them!!! If you are running and you hear the slapping sound of your foot coming down, or you get knee pain when you run, more than likely you are running incorrectly. Please check out this link POSE RUNNING. This is how we were MADE to run!!!!
CROSSFIT FOR HOPE JUNE 9TH!!!! REGISTER HERE AND HELP US TO RAISE MONEY FOR THE ST. JUDE'S CHILDREN'S HOSPITAL!!!!!
*warm up with some weight first and get comfortable in the bottom. The object here is to go as heavy as you can and each time you get yourself under the weight you must sit and hold the snatch in the botom position for a 5 count, then come up. See how heavy you can go!
