CrossFit Revolution

We are lucky...we have 60+ dedicated people to train with!

"A friend passed through town and described how difficult it was to find training partners, much less individuals who shared his dedication and were willing to do the work. He lamented that no one ever lasted more than two weeks. Not because he hazed them but because they were lazy and wanted the result without the work. None wanted to hear that there are no shortcuts, or they might have to give something up, or make a difficult change to their routine, and existence. I was appalled though not surprised.

Time hardens habits and patterns. Choices lead to paths, and paths to destinations. One cannot know with certainty where the first steps on any path will lead but the truth is that each of us is a product of our decisions. Laziness and entitlement produce a particular outcome. Hard work and dedication produce a particular outcome. Which have you chosen?

I know the answer. And it makes me sick."

Gym Jones  http://www.gymjones.com/schedule.php?date=20090727

Faithfully Departed

 

2 man teams:

5 rnds for time
20 Cal Row
Pull-ups

1st man: c2 until he reaches 20 calories
2nd man: max pull ups until 1st man reaches 20 cal

Switch! Keep a running count of pull ups and notate total in the comments section.

Flexibility...is earned!

 

Some athletes...myself included have serious joint mobility issues. Lack of flexibility can lead to injury or worse DEATH...ok maybe not death:) If you have flexibility issues don't be shy come on in and we can help. Michael pictured above is working hard to get in the bottom position of an overhead squat...he has been a dedicated regular and his gains in mobility show. Way to go bro!

Burpees...Pull-ups

 

Description

 

For Time:
Burpee:
20,18,16,14,12,10,8,6,4,2
Pull-Up:
2,4,6,8,10,12,14,16,18,20

Comments

alternate burpee/pullup

Double Trouble

 

Got double unders? If you can't do double unders on the jump rope...get with a trainer and work your weakness. We are here to help...double unders are a crossfit staple... so stop scaling and get that Rx!

 

Got double unders? If you can't do double unders on the jump rope...get with a trainer and work your weakness. We are here to help...double unders are a crossfit staple... so stop scaling and get that Rx!

Train for the unknown!

 An excerpt from againfaster.com:

"You should be outside, spear in one hand and shield in the other, looking for something to kill.  Instead, you’ve got forty-five aisles of floor-to-ceiling shrink-wrapped grub, obtainable with nothing more than a plastic card and a smile.

I’m a grizzly bear charging at twenty miles an hour, the uncertainty of your next meal, and the reason you sleep with one eye open.

You should be sprinting away from predators, seeking safety, but you’ve got fences, freeways, and a fifteen-digit algorithmically protected front door.  You’ve got two guns, a can of mace, four layers of body armor, and nothing to worry about."

Well guess what mofo...you may have another problem...ALIENS!!!

Flexibility...Brian's got some!

 

Flexibility is only one of the ten component of fitness:

1. Cardiovascular/respiratory endurance- The ability of body systems to gather, process, and deliver oxygen.

2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.

3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.

4. Flexibility - The ability to maximize the range of motion at a given joint.

5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.

6. Speed - The ability to minimize the time cycle of a repeated movement.

7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.

8. Agility - The ability to minimize transition time from one movement pattern to another.

9. Balance - The ability to control the placement of the body's center of gravity in relation to its support base.

10. Accuracy - The ability to control movement in a given direction or at a given intensity.

Which ones do you lack? We can help...c'mon in and let us show you how.

Go get em Lance!

Heal with steel! Karri has been one of our most dedicated CrossFitters...great job!