Posts during July 2011
07.29.11 it's all about the ben
Happy 16th Birthday Ben!!!
skinny little Ben, December 2009
not so skinny Ben, April 2011. You've come a long way kiddo...nice job!
Watch The 2011 Reebok CrossFit Games LIVE
Jeff D. shared this video with me yesterday...here's what he had to say about it, "This helps me understand the importance of stretching and performing lifts correctly when it comes to my aching tendions."
Mobility WOD
07.28.11 one more day
random picture...i need my camera back
Event 1 Announced
CrossFit Games
After several hours of orientations, photo shoots, and the swim test, athletes have gathered again at the Torrance Marriott for a reception, including individual, masters, and team competitors, as well as families and friends.
With more than 1,000 people here, the first event was announced for the team and individual competition. The first team workout it:
For Time:
Move 15 sandbags (1,700 lbs.) 200 yards
There will be 6-log obstacle at the 50 yard line and a 4 foot wall at the end. The sandbags must be moved from the start line, over the logs, and over the wall. Once all the sandbags are over the wall, they must be returned to their original position, passing over the wall and logs again.
Continue Reading....(man I'm glad we don't have an ocean or 'soft-sand')
Click Here to watch the GAMES LIVE...coverage will begin at 10:00am tomorrow.
Mobility WOD
07.27.11 minor changes
Ok, we're making a bit of a change at the box. We've recently signed up to implement a new client managemnet system, Zen Planner, and hope to have it up and running by September 1. During the next 6 weeks, I'll be getting everyone set up in the system and working out all the details.
What this means for you: you'll each be recieving an email in the coming weeks that will give you a link to our member website, your log-in info (which will be your email address) and a temporary password (this can be changed once you login). From there you'll be able to set up all your payment information...debit/credit cards, e-check, auto pay, etc...As I build the system, I'm doing so from memory...so I promise I'll mess up the details a bit. If you login and it has you under a membership you're not signed up for just let me know and I'll get it fixed. Note: since we're starting on September 1, when you login in August, it won't show that you owe anything or have any bills due. As of September 1, this will change and you'll be able to make the payment.
Also, when you come to the box we'll have a computer set up on the front desk. Every day you come in, you'll "sign-in" for the class. You'll simply enter your name and what class you're attending. This will help us, as well as you, track attendence.
The goal is to make life easier for all of us...keep your fingers crossed.
I'll have a sheet at the desk for the next couple of weeks. Please PRINT your name and email address so I can double check my information. In the case of family memberships, I'l need a seperate email address for all members, however, you'll be set up as a family and will be able to pay each membership individually or combined.
The Trending Topic
SicFit
CrossFit continues to blow up on Twitter. It's time for the comprehensive list of people to follow through the week of the 2011 Reebok CrossFit Games. This list is comprised of a bit of everything: fans, analysts, athletes, executives, and favorites of SICFIT.
Swim Test Announced
CrossFit Games
All individual athletes have arrived in Carson, Calif., for the CrossFit Games. After registering, trying on clothes, and getting all their gear, athletes came together for a private dinner tonight to catch up with old friends and meet new ones. It was a social evening to relax just a few days before the big show.
At the end of the dinner, the competitors were briefed on some of the details of what was going to happen for the net few days, including an 11 a.m. orientation on Wednesday where all expectations will be given.
To finish, Dave Castro made a suprise announcement to the individual competitors: all athletes must complete a swim test on Wednesday afternoon after teh Orientation.
Mobility WOD
Celebrity Goat Death Match: Chris Spealer
07.25.11 it's almost here
The 2011 Reebok CrossFit Games start Friday!!!! This year the Games will stream live on the CrossFit Games site as well as on ESPN3.
Masters Events Announced
CrossFit Games
Here are the Friday and Saturday events for the 2011 Reebok CrossFit Games Masters competition. Sunday's events will be announced at a later date.
Friday
Event 1
For Time:
- 21 Overhead Squats
- 21 Hand-release push-ups
- 150 yard Shuttle run
- 15 Overhead squats
- 15 Hand-release push-ups
- 100 yard Shuttle run
- 9 Overhead Squats
- 9 Hand-release push-ups
- 50 yard Shuttle run
Mobility WOD
It's Just Movement, Break it Down
07.22.11 mystery wod
just another day at the box
Crossfit Kalmar from Anton Norén on Vimeo.
Open Placings vs Regional Winners
by Jonathan Kinnick - Beyond the Whiteboard
The Games have been amazing thus far. It's been so exciting already, and the Finals haven't even happened yet. There's something awesome about whittling it down from 26k competitors, to 2k competitors, to 50 men and women at the games. Getting it down to number 1 is going to be epic.
While we're all anxiously awaiting the Final throwdown, I decided to take a moment to reflect on a topic that kept popping up in the wake of the Regionals.
One thing a lot of people noticed about the Regionals, myself included, was that many of the Open placings didn't seem to be a very good predictor of Regional winners. For example, of the 17 men who finished first in their Open, 7 didn't make it to the Games. Likewise, many athletes came out of nowhere and took top spots at the Regionals. Looking at the numbers, 21 of the 43 men that qualified at the Regionals did not finish top 3 in their Open. That's nearly 50%. Here are some of the most dramatic cases:
Mobility WOD
Stronger than Diane? Goddess of Squat?
07.21.11 300
Kevin demos the floor wipers
Who Is The Fittest Person on Earth?
by Eugene Babenko - The Epoch Times
In order to answer this question, we must first define fitness. Unfortunately, there is very little consensus even within the fitness industry.
The creator of CrossFit, Greg Glassman, decided to define fitness in order to add some legitimacy to the use of the term. His definition of "increased work capacity over broad time and modal domains" is concise and in my experience is the most thorough definition available. The individual who can move around the most weight, either external weight or one's own body weight, is the fittest.
The definition is the driving force behind the CrossFit prescription of functional movements that are constantly varied and performed at high intensity. The main idea is your workout should carry over to everyday situations.
For soldiers, this may mean being able to avoid bullets while carrying a fellow soldier to a safe spot, while for people who work in front of a computer all day, it amy mean having less back pain and allowing them to get up a flight of stairs without losing their breath.
Mobility WOD
How to "Stretch" Your Back Bits
07.20.11 it's still hot
Captions please...
Dangers of Dehydration
Atomic CrossFit
(courtesy of Healthy Beginnings LIfestyle Magazine)
Do You Drink Enough Water?
Take The Quiz
The human body can only exist for 5-7 days without water, thus dehydration must be taken seriously. Just exactly does dehydration mean? Medically, dehydration is a serious and potentially life-threatening condition in which the body contains an insufficient volume of water for normal functioning. To operate efficiently, most people say the bod requires about eight large glasses of water per day, based on an estimate of fluid loss during a normal day. Even more water is needed during hot weather, periods of illness and when exercising. Many people simply do not take in this amount of water, preferring instead to get their intake of liquids through coffee, tea, sodas, beer or wine.
The problem is that most of these drinks have a diuretic effect which forces the body to eliminate more water than it is actually taking in - causing dehydration. In fact, some believe there is an epidemic of chronic dehydration in the US due to our caffeine and alcohol consumption.
Mobility WOD
I Will Bend Like a Reed In the Wind
07.19.11 FGB VI
Don't forget about Fight Gone Bad 6, coming up this September! Everyone in the box needs to register and take apart in this great event. It's things like FGB that set our community apart.
CrossFit Endurance offers cardio junkies best of both worlds
by Zachary Lewis - The Plain Dealer
Those who practice CrossFit aim to be ready for anything. That's why the workouts are they way they are, stocked with unpredictable combinations of functional movements.
But while CrossFit will almost certainly make you stronger and more versatile, it won't necessarily make you a better runner, swimmer, or cyclist. In fact, it may even hamper those pursuits, through sheer muscular exhaustion.
Enter CrossFit Endurance, a specialized branch of CrossFit tailored to runners, rowers, mult-sport athletes, and everyone else like me who values speed as much as strength. Now there's away to have the best of both worlds.
Mainstream CrossFit has spread like wildfire in recent years, with new centers opening all the time in response to eagerness for short but intense workouts. The formula never changes. Members simply show up and submit to the trainer's fancy that day, always competing against each other or the clock.
Mobility WOD
07.18.11 Our Sport
Some of us had a more exciting weekend than others. 2 things to note. First, check out the shirt! Pretty sure that's the first time CFV has jumped out of a plane? Second, instead of saying "ready, set, GO!" Jon had his partner say, "3-2-1 go!" Thanks for sharing the picture!!!
"I am glad I did it, not going again!"
My camera guy had problems with his first shoot, those on the ground saw him having trouble spinning and such, he had to release that one and pull the reserve! Crap…..we didn’t see it because we were above him but we did see the white shoot (reserves are all white) and my guy said, "hey that’s his reserve shoot, lets see if we can find his other one"….so we swooped around for what seemed like 20 minutes looking for his other shoot…..got hung up in a “thermal” which was Fun..I guess….
3..2..1..GO!
Mainstream Medicine is Insane
Health Habits
Albert Einstein defined insanity as "doing the same thing over and over again and expecting different results."
If this definition is true, then I have to conclude that mainstream medicine is insane.
Insane because even though our modern lifestyle is the single biggest threat to our health and vitality...our medical experts keep dispensing the same tired lifestyle advice.
- Low intensity cardio 2-3 x per week
- Reduce your calories
- Eat less fat
And yet, as a species, we keep getting fatter and weaker and sicker.
All the while, there are outlier theories producing amazine results....while being ignored and/or disparaged by the "experts."
- New dietary theories
- New psychological theories
- New pharmacological thwories
- New exercise theories
- New spiritual theories
And while most of these new theories will most likely turn out to be just as ineffective as our love affair with everything fat free, aren't we doing our selves a disservice by not investigating each of them with an open yet critical mind?
Mobility WOD
Bro, Your Navicular Bone Dropped
07.15.11 The Community
Lane jumps in with the football guys for some sprint training...we need to do more of this
waiters walk wod from the main site was...interesting
58-Year-Old Pastor Qualifies to Compete in 2011 CrossFit Worldwide Games
CORTE MADERA, Calif., July 15, 2011 - The only Marin County man to compete in the 2011 CrossFit Games (Master's category), Bill Berry - a 58-year-old pastor - will travel to Carson, CA for the ultimate fitness test. THe Reebok CrossFit Games are the world's premier test to uncover the fittest man, woman and tam on Earth. The Games season is a grueling multi-stage journey that culminates on Friday, July 29th - Sunday July, 31st.
07.14.11 K-Star
The evil genius behind the mobility wod - Kelly Starret, DPT
You've likely noticed something new going on in the box this week. We've started following K-Star's mobility wod program. It's something we should have started long ago. Each day, at the bottom of the blog post, I'll put up info on the day's mobility wod. Do it at home, at the office, at the box, just get it done. It won't take long and has the potential to save you lots of pain and suffering from nagging injuries.
We need to get a group together for an adventure race...who's in? Who wants to take point and get something set up?
Many Still Working Out In The Heat
by Greg Argos - News Channel 36
Charlotte, N.C. - It's already pushing 100 degrees in the Queen City, but imagine working out inside without air conditioning.
That's what we caught dozens of people doing at Ultimate CrossFit in the South End.
It's clearly important to stay hydrated while also trying to stay in shape. Ultimate CrossFit is inside a warehouse, and trainers say the workouts are meant to be intense and keep you sweating.
But when you add 100-plus degree weather, there are precautions that trainers make sure everyone is following.
***be sure to click the link above and read the blog about todays mobility wod
07.13.11 just another day
Shayna in the middle of "Murph"
Mensticular Fortitude
by Greg Everett - Catalyst Athletics
Weightlifting is a very mental sport and success can be dependent on focus and attitude to remarkable degrees. Mental and testicular (or ovarian, if you prefer) fortitude is imperative not only for a given lift, but for a training session, a week, a cycle or a career.
The long term fortitude is usually thought of more as discipline. For example, the discipline to eat when, what and how much is necessary, the discipline to sleep adequately, the discipline to deny yourself activities or other things that interfere with your training, the discipline to sit in a bathtub full of ice in the middle of winter, the discipline to perform unglamorous and boring preparatory or rehab work.
07.12.11 ugh
Michael
Jeff D.
We've all been there...
In an effort to advance our journey to fitness and health, we're going to start doing something new at the box. Some of you may be familiar with mobilitywod.com. It's a blog by CrossFit celebrity Kelly Starrett, DPT that is,
"intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility. Use at your own risk and stop if you think it's going to hurt you, your spine is going to come out of your throat, or your face goes numb. But, understand that you should be responsible for your own business. Don't wait until you need anew knee. Pony up."
I'm going to start posting the mobility wod videos daily. You can read through the blog and the FAQ section to get some of the specifics. This won't be something we do during the course of a class. This is something for you to do at home, or at the box before or after a workout. Who doesn't love homework?
Mobility WOD 1
It's Just One Hour
Compete Everyday
It's just one hour. Day in and day our we enter our box to push ourselves after the words, "3...2...1...go!"
We break limits that we thought our bodies could not handle or overcome.
Sometimes we push ourselves for 3 minutes. Other times upwards of an hour. It's excruciating painful at times.
Full effort, 110% - it's the only way we know how to go. Give everything we have for a limited amount of time.
And then it's over. We shower and walk out of the box to face the day. To face whatever life throws at us.
CrossFit is more than just 60 minutes. To the outside eye, people assume CrossFit's just about how strong or fast you are. And they'd be wrong.
CrossFit is not about how heavy you can squat clean, how fast you can run a 5k or what your Fran time is.
CrossFit is about pushing yourself beyond what you once thought possible. It's about learning that CrossFit, like in life, you're going to struggle with certain things. But CrossFit is going to force you to face those struggles and learn how to overcome them.
07.11.11 CrossFit Kids are STRONG
The Gough Girls
Hallie - 4 yrs old, bw deadlift @ 45#
Kodie - 8yr old, bw 57#, dl 55#
Big freeze, heat can't stop CrossFit
Gym now located in historic hanger
by Cindy Kahler Thomas - Times Record News
A passion for working out led Daniel Boyd and James Lusk to open CrossFit Wichita Falls, a gym located on Call Field Road.
Boyd was a personal trainer and Lusk a tattoo artist when they started doing CrossFit workouts. But, they said, the gym where the worked out didn't have the space necessary to exercise 'the CrossFit way."
"It got to where we couldn't do the CrossFit specific workouts in our regular gym," Boyd said. "James and I were having breakfast at IHOP, and we were talking about there wasn't any place we could do CrossFit workouts, and he said, 'We should open our own.' "
They researched the national company and what it would take to open one. They discovered a CrossFit Varitos (editors note...VERITAS) was located in Graham, Texas.
"The CrossFit in Graham helped," Boyd said. "Graham has a successful one, and we thought that Wichita Falls would be a great location to start a CrossFit."
07.08.11 happy birthday
Happy Birthday Eric (today) and Bethany (last week?)
Part Of My CrossFit Journey
by Sage Burgener
CrossFit is a funny thing. It makes me feel like I'd rather jump into shark infested waters than finish this workout. And then in a matter of seconds, I'm contemplating punching those sharks in the face cause I'm off to conquer the world. The life lessons I've learned in the middle of a snatch far surpass any I've learned outside the gym. People say it takes someone's whole life to figure out what kind of person they really are. I say, introduce them to Fran...come pull up #15, they'll know what they're made of.
I think it's safe to say that I've been a member of every single CrossFit club out there. I've been a member of:
- The Firebreathers Club
- The I'm just doing this so I can eat ice cream and not get fat club
- The i define myself as a person by my CrossFit numbers club
- and the I'm tired of being a little sissy girl, so I CrossFit Club
07.07.11 it's not that bad
I ran into someone at the grocery store last night that started up a conversation that is becoming all too typical. She told me that she and a friend of hers have been wanting to come try CrossFit but were "terrified!" She said she'd heard horror stories about ripped hands, pukie, and brutal workouts. She said she wasn't sure if they could do it. As those of you who train with us know, it doesn't have to be scary. What we do isn't easy. Sometimes your hands might rip, and yes, people have met pukie, and our workouts are definitely hard. But what we, as proponents of CrossFit have to remember is that it's only as hard and painful as you make it. Just doing CrossFit doesn't mean your hands are going to look like those in the picture above. I've heard numerous stories of people with professions, such as eye surgeons, professional musicians etc., that rely on their hands for a living yet still find a way to do CrossFit. It can be done. It's done everyday.
So while we take pride in what we do, let's be careful not to scare off the masses and create an insurmountable gap between those of us that do, and those yet to try. CrossFit is for everyone...just give it a shot.
CrossFit Raleigh-Long from Tyler Northrup on Vimeo.
we need a promo video!!! any of you have hidden talents with video editing / producing??
That Which Is Unseen
by Lisbeth - CrossFit Lisbeth
You don't know.
When you're watching someone in the gym, and they're struffling with a lift or a movement, you don't always know why.
You assume it's heart or effort or conditioning. But it could be something else. There are weights on all of us that are not visible to the casual observer.
You don't know if those thrusters are slow because some knees feel older at 6am than they do at 6pm. Or maybe it's that the other pillow was empty when they work up. Or maybe they're still waiting on those test results, hoping for the best, but preparing for the worst. You don't know if the memories of that horrible night long ago just came creeping up again. Or if they're hoping that check will clear, or praying that maybe, today, their job won't suck as much as it did yesterday, because yesterday was really, really bad.
07.06.11 mikko?
The CrossFit Kids class getting an intro to the deadlift...love it
Mikko 2011 from CrossFit Pori on Vimeo.
Who's your pick to win the 2011 Games? I'm liking Mikko, Froning Jr., and Iceland Annie
I've been harping on y'all to get a subscription to the CrossFit Journal for a while now. Here's what Reebok CrossFit One has to say about it:
CrossFit Journal!!!
by Austin Malleolo
The CrossFit Journal is a fitness, health and lifestyle publication dedicated to the improvement of athletic performance and quality of life. THe searchable Journal archives run from April 2002 to the present and contain over 1,600 high-quality PDF articles, videos and audio files covering diverse topics including exercise technique, nutrition, injuries and rehab, equipment, coaching and much more.
The CrossFit Journal provides a forum for elite coaches and athletes and fitness professionals from around the world, as well as beginners, new athletes and people simply looking to improve their health and fitness. All are welcome to discuss the articles in our comments section, where members of our community offer advice and collectively advance the science of fitness and performance.
New material is published on a daily basis, with the CrossFit Media Team traveling the world to provide exclusive coverage of special events and stories. Top trainers and coaches present their ideas, and everyone is welcome to submit articles and videos of interest to the community.
The CrossFit Journal is the modern manual of fitness and health.
Subscribe Now...unlimited access for only $25/YEAR!!
07.05.11 On Risk
more action from Murph...the expression says it all (you should see the palms of her hands)
more wight please
On Risk
by Jon Gilson - Again Faster
There is a firm and immediate relationship between risk and reward: If you don't take a risk, there will be no reward.
This lesson is easy in the abstract, and incredibly difficult when it's your (whatever) on the line. As we accumulate rewards, in the form of jobs, cars, spouses, and real estate, we forget the dynamic that got us there, protecting, hedging, and refusing further risk. In doing so, it's no longer rewards on the line. It's progress.
At some point, you've got what you need, be it financial or fitness, and the instinct is to stop, build the fort, and wait it out. Fight this with every ounce of your being; your duty is no longer to yourself.
Once you've reached subsistence, you stand on the brink of amazing possibility. Where once you were concerned only with personal achievement, you now possess the wherewithal to inspire, promote, and create greatness.
THe men and women who change the world are not blessed with exceptional insight. THey merely chose to keep pushing, risking, and betting when it would be perfectly prudent to stop. They push a new denomination of poker chips into the ante, knowing that the ultimate win is not safety, but achievement.
07.01.11 why not?
who loves him some Murph? This guy
This video has absolutely nothing to do with CrossFit, enjoy.
Haters gon' hate...
CrossFit North Arlington
However you start your fitness and health journey, you start out with a LOT of cheerleaders. People who hear you're on a crazy new 'diet' called Paleo, and your'e working out three, four, or five times a week, and they say "Good for YOU!" and flash a hearty thumbs up and a wide smile. A month or so into it, the cheerleaders are still there, telling you how awesome you are now that you've lost 5 or 10 or even 15 lbs. Hell, they'll even cheer you on when you brag about your first pullup, or a heavy deadlift, or a big squat. "Oh that's so awesome!", and the pompoms flash and the pats on the back come.
Usually three to six months in, you've started progressing in strength, aesthetics, your nutrition is locked down, your lifestyle has changed. It's not a challenge to work a WOD in during the week, your palette has changed - you crave fruit instead of cupcakes, breakfast is steak and eggs, not biscuits and gravy. By now, you're also probably a bit of a lightweight when it comes to the booze - or, if you want to look at it differently, these days you're a cheap date. Two drinks and your buuuuzzzzed and happy.
Where'd your cheerleaders go? Man, that silence is awfully deafening.
Contact Us
email: info@crossfitveritas.com
phone: 940-549-5456
address:
E. Industrial Blvd
Graham, Tx 76450
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