CrossFit Revolution

I like to run!

I admit it...as an adult athlete running was always my fix. Recreational road races offered a outlet where I could compete. This may not have been the best choice for a 200+ lbs former team sport athlete...but I kinda dug the atmosphere and the competition. It was hard to find another sport that so definitively quantified my own ability and training practices. I used to lift (curls and bench) and run (a lot) and the results where varied and sub par. Then I found CrossFit...I was told "you don't have to run long slow distance anymore"... which I thought was a bunch of BS. But...slowly I came around...I did just CrossFit for 60 days...I lost 20 lbs...I got stronger...I got faster! I haven't run (other than the wod) for over a month...tonight I ran a 5k. I crushed my PR by over a minute...so maybe this shit works? C'mon in and find out why CrossFit works!

Full ROM Vs. Finishing Quickly

Jerry hit full ROM on this air squat...you gotta hand it to the guy he loves working out in the "Pain Cave"!

Below is a blog post from Rogue Fitness...I think it makes a great point. Performing reps at a full or extreme ROM will make you a much better athlete.

"Performing the full range of motion (ROM) of every exercise for every rep is far superior than partial range of motion and a “good” time or finishing before the person beside you. You only develop strength within the range of motion that you train. Additionally if you do not complete the full range of motion for a given exercise you may not be developing all of the muscles that you could be. For example the squat. If you only do half squats or you don’t get the crease of your shorts below your knee caps you are completely neglecting your hamstrings and glutes (butt). Performing partial ROM of exercises can also lead to injury because you will create an imbalance in the development of muscles.

Full ROM will lead to superior results, period. Initially your times may suffer and you will not finish as quickly as everyone else. But as you develop and strengthen your muscles in the full ROM your performance will increase far more effectively and you will become a much more balanced athlete."

We are the champions!

I want to congratulate both Alana and Dynamo for rocking out the Fall C2 Rower Challenge...you guys make me proud. CrossFit Revolution came in 1st place among CrossFit gyms for average meters per individual, Great job guys! Next challenge? There is a sprint Duatholon in San Antonio Fl on Dec. 6th 2008. several members including myself will be representing! Don't be a player hater...c'mon and sign up!

Smackdown: Success

As many of you know we had the first Friday night smackdown last night. Although attendance was a bit lean...I think overall the competition was a smashing success. The highlight of the night was Michelle Ward's 200lbs personal record deadlift. Raquel Pullaro rocked out a 150lbs PR deadlift (she had a 170lbs pull... but I had to DQ it due to insufficient hip extension...I know I suck!). I am tremendously proud of both of these athletes...both have made amazing advances in the past several weeks. Thanks to all of you who came out to support the competitors.This type of event really brings out the best in people...great camaraderie, teamwork and competition. It has been suggested and I agree that we must have a monthly get together/WOD to help foster a greater sense of community and competition among us all. I encourage everyone to come out and compete or support our friends at the next event. CROSSFIT CHICKS ROCK!

Friday Night Smackdown!

 

This Friday at 6pm we will hold a special WOD (hopper/goat style) to determine who is the female bad ass of the gym. Guy's can compete...some of you may even have a fair shot at winning. I'd like everyone to post their least favorite exercises in the comments section below. I will place all of these plus a few of my own in the hopper on Friday and random chance will determine what the WOD will be. So far I have heard that Michele wants the title...Raquel wants the title...Jennifer...Claudia who else? Of course everyone is welcome to come down and watch...BYOB:)  Please RSVP if you want to have the chance to compete...good luck ladies!

Changes

As many of you have seen recently we are growing as a community…much of this growth is attributed to your hard work, support and dedication to the crazy cult: CrossFit. I am dedicated to continue to provide you all with the high level of training and coaching you have become accustomed to receive. So, recently I have outsourced and acquired some management software that will assist in facilitating our growth and allow us to continue forging elite fitness! It’s going to take about three weeks to get the software up and running but it will feature: personalized swipe cards to track attendance, online billing, website enhancements, individual goal tracking, WOD based statistic management, RSVP scheduling for specific classes, and much more! I am also in the process of finalizing a prepared food plan based on “The Zone”. I am working in conjunction with a local food prep agent to offer you a fully prepared weekly menu. The menu will consist of one week’s worth of assorted strict zone entrees and will be available for pick up locally. I will be using the program for my family and I think it will be a great help for all of us with hectic schedules.

Current/New Class Times:  5:30am, 6:30am, 7:30am, 8:30am and 5pm and 6pm

    There are some changes that we are making to the current “open gym” format. I believe these changes will increase the competitive spirit of our little community and make your training experience on a whole better. There will no longer be an “open gym” format…we will have hard start times…this means you will have 15 minutes to warm-up prior to the WOD. If class time is listed as 5:30am you will warm-up for 15 minutes …at 5:45am the instructional/review segment will begin…at this point you will be officially late! If you are late you will be asked to wait until the next class start time to begin participation. For the overwhelming majority of you this will not be an issue. You have all been very punctual and it’s greatly appreciated. Some of you I have allowed to come in to the 6pm class up until 6:30 pm which will still be acceptable for that class only! This does not mean I will stop the instruction or the workout to accommodate you immediately…but I promise to get you going the minute I can …so please be patient. As most of you know every day is different and some days will be easier to coach than others. Together I know we can make it all work for the best. Everyone’s progress has been nothing less than inspiring and I want that to continue…these changes will help me help you. This has and always will be my ultimate goal…everyday lately has brought new levels of accomplishment among you and nothing makes me prouder. Keep up all the good work. Thanks for everything. Eric

P.S. Friday night SMACKDOWN is in effect…for the 6pm class a challenge has been proposed…head to head battle for the right to be called the female “BAD ASS” of the gym! Please RSVP if you want in? Guy’s I guess you can compete too…but I really want to see a “CAT FIGHT”…so most of the men will just watchJ Good luck ladies!