Fundraiser WOD to benefit the Navel Special Warefare community and the Adam Brown family. Saturday, February 19th 9:00 am.
Adam Brown was killed in action in Afghanistan on March 17th, 2010. It was his last deployment before returning home to Arkansas. He left behind a wife and two children. This WOD was created in order to honor his memory.
This fundraiser will also benefit the Navel Special Warfare Foundation whose mission is to provide educational and motivational support to SEAL families while promoting health and welfare programs for the NSWF community. Ninety cents for every dollar goes directly toward vital services.
Donations in any amount are appreciated and are tax deductible. You can donate via check payable to NSWF or via credit card.
To donate online go to: http://www.nswfoundation.org/
FREE Crossfit Kids workout, Saturday February 26th,
9:00 - 10:00 am for kids 6-12.
10:30 - 11:30 am for kids 13-17.
Find out what CrossFit Kids is all about! Have children? Know someone who has children? Bring them in. CrossFit is not just a scaled down version of CrossFit, it is designed specifically for the needs children and teenagers.Click on the CrossFit Kids page on this website to learn more. You MUST pre-register as spaces are limited to 10 children ages 6-12.
FREE "Yoga for Athletes" workshop Sunday, February 27th, 10:00 am.
This class will increase your performance in your CrossFit or boot camp workout as well as in your sport of choice by focusing on:
The Breath
Balance
Alignment
Strength
Flexibility
Restoring the body
Led by Karen Boeser, a certified Hatha Yoga Instructor under the Yoga Alliance. Karen's teaching methods have evolved over the past 15 years of practicing and training, involving studying with some of the most recognized teachers on the vanguard of the American yoga scene
Sunday, February 13, 2011
Friday, December 31, 2010
Paleo/Zone Lockdown Challenge
January 8, 2011 is the official start of the Paleo/Zone lockdown. It will be an 8-week lockdown, ending on Saturday, March 5th.
The week of January 3-9 is "Stats Week". All stats must be completed this week. We will do a fitness evaluation for your "before" results. This includes a picture, weigh-in, and measurements. You also need to complete the before and after WOD, which is a 1/2 ANGIE. For time: 50 pull-ups, 50 push-ups, 50 sit-ups, and 50 squats. When you do your 1/2 ANGIE at the end of the lockdown, use the same methods as you used in the beginning, i.e. if you used one green band for your pull-ups, then do the same at the end of the lockdown. The pictures will be PRIVATE. They will not be posted and no one will see them except your trainer(s).
You will be doing your 1/2 ANGIE WOD Saturday, January 8th beginning at 12:00 or Sunday, January 9th at 9:30. Fitness Evaluations will be held after the WOD as well.
There will be a NUTRITION SEMINAR at 11:00 on Saturday, January 8th. This will give you valuable information on the Paleo and Zone diets. You may also stay after the Nutrition Seminar for your Fitness Evaluation. You will be given a packet of information regarding the Lockdown at this time. The packet will include the rules, info on the Zone and Paleo, website resources, and a food journal template.
Rules:
$15 per person in cash put into a kitty. The winner gets the kitty and $50 off their fee for March. You will have a partner, either chosen or assigned.
Scoring is as follows:
-Completing and submitting a weekly food journal (1 point for each day completed).
-Attending a Bootcamp or CrossFit class (1 point for each class, capped at 20 points).
-Person with the most total inches lost by the end of the lockdown (5 points). Second place for the most inches lost (4 points). Third place for the most inches lost (3 points). Fourth place for the most inches lost (2 points). Fifth place for the most inches lost (1 point).
-Person with the most muscle mass gained (Same points as inches lost).
-Person with the most noticeable change in body based on their before and after picture.
Winner will be announced on Sunday, March 6th.
January 8, 2011 is the official start of the Paleo/Zone lockdown. It will be an 8-week lockdown, ending on Saturday, March 5th.
The week of January 3-9 is "Stats Week". All stats must be completed this week. We will do a fitness evaluation for your "before" results. This includes a picture, weigh-in, and measurements. You also need to complete the before and after WOD, which is a 1/2 ANGIE. For time: 50 pull-ups, 50 push-ups, 50 sit-ups, and 50 squats. When you do your 1/2 ANGIE at the end of the lockdown, use the same methods as you used in the beginning, i.e. if you used one green band for your pull-ups, then do the same at the end of the lockdown. The pictures will be PRIVATE. They will not be posted and no one will see them except your trainer(s).
You will be doing your 1/2 ANGIE WOD Saturday, January 8th beginning at 12:00 or Sunday, January 9th at 9:30. Fitness Evaluations will be held after the WOD as well.
There will be a NUTRITION SEMINAR at 11:00 on Saturday, January 8th. This will give you valuable information on the Paleo and Zone diets. You may also stay after the Nutrition Seminar for your Fitness Evaluation. You will be given a packet of information regarding the Lockdown at this time. The packet will include the rules, info on the Zone and Paleo, website resources, and a food journal template.
Rules:
$15 per person in cash put into a kitty. The winner gets the kitty and $50 off their fee for March. You will have a partner, either chosen or assigned.
Scoring is as follows:
-Completing and submitting a weekly food journal (1 point for each day completed).
-Attending a Bootcamp or CrossFit class (1 point for each class, capped at 20 points).
-Person with the most total inches lost by the end of the lockdown (5 points). Second place for the most inches lost (4 points). Third place for the most inches lost (3 points). Fourth place for the most inches lost (2 points). Fifth place for the most inches lost (1 point).
-Person with the most muscle mass gained (Same points as inches lost).
-Person with the most noticeable change in body based on their before and after picture.
Winner will be announced on Sunday, March 6th.
Sunday, December 27, 2009
1000 Challenge Club
This Challenge was designed with the 10,000 hour concept in mind. This concept was outlined in the Malcolm Gladwell book "Outliers", the description of which follows the rules of the Challenge.
Complete 1000 repetitions of one of the following exercises during the month of January:
Back Extension (Bar or GHD)
Turkish Getups
OH Squat
Rules:
The book cites the results of a study done by psychologist K. Anders Ericsson at Berlin's elite Academy of Music which answers the question "Is there such a thing as innate talent?" They divided the school's violinists into 3 groups; the ones who had the potential to become world class soloists, the ones who were seen as "really good", and the ones who simply liked to play. They then asked them all the same question: Over the course of your career, how many hours have you practiced?
They found that.. "the students who ended up best in their class were practicing - that is, purposefully and single-mindly playing their instruments with the intent to get better - well over thirty hours per week". Over the course of their career they had practiced over 10,000 hours.
Ericsson's study suggests that the thing that distinguishes one performer from another is how hard he or she works. That's it. "The top performers don't just work harder or even much harder than everyone else. They work much, much harder in the form of practice."
What am I getting at by sharing this with you? As CrossFitters, we strive to become the best we can be in every area of our lives. And we strive to become better CrossFitters, which is why we practice skills as a part of every workout. And we know that the more we practice, the better we become. But are we able to practice enough?
Let's find out!!
This Challenge was designed with the 10,000 hour concept in mind. This concept was outlined in the Malcolm Gladwell book "Outliers", the description of which follows the rules of the Challenge.
Complete 1000 repetitions of one of the following exercises during the month of January:
Back Extension (Bar or GHD)
Barbell Snatch
Box Jumps (20" or max. height)
Clean and Jerk
Dips (ring or parallel bar)
Double Under
Hang Clean
Hang Power Clean
KB Snatch (500 ea. Arm)
Medicine Ball Clean
Pullups (Hanging, Kipping, Chest to Bar, Weighted)
Push-ups (Regular, Ring, Handstand)
Turkish Getups
OH Squat
Rules:
None of the required reps done in a WOD will count towards the 1000.
All reps must be done with correct form as outlined by CrossFit and your coach.
All reps will be posted on the white board.
The goal for the lifts is to increase your weight by 2-5# ea. week.
Choose an exercise that challenges you, one you want to get better at, one that you don't like.
"Outliers"The book cites the results of a study done by psychologist K. Anders Ericsson at Berlin's elite Academy of Music which answers the question "Is there such a thing as innate talent?" They divided the school's violinists into 3 groups; the ones who had the potential to become world class soloists, the ones who were seen as "really good", and the ones who simply liked to play. They then asked them all the same question: Over the course of your career, how many hours have you practiced?
They found that.. "the students who ended up best in their class were practicing - that is, purposefully and single-mindly playing their instruments with the intent to get better - well over thirty hours per week". Over the course of their career they had practiced over 10,000 hours.
Ericsson's study suggests that the thing that distinguishes one performer from another is how hard he or she works. That's it. "The top performers don't just work harder or even much harder than everyone else. They work much, much harder in the form of practice."
What am I getting at by sharing this with you? As CrossFitters, we strive to become the best we can be in every area of our lives. And we strive to become better CrossFitters, which is why we practice skills as a part of every workout. And we know that the more we practice, the better we become. But are we able to practice enough?
Let's find out!!
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