Archive for April, 2011

April 29th, 2011

CrossFit Games 11.6

AMRAP 7 Minutes

Barbell Thrusters (45kg/30)

Chest to Bar Pull Ups

 3,3,6,6,9,9,12,12 ………

April 28th, 2011

21 -15- 9

Deadlift 60kg

hang clean

Front squat

Push Jerk

April 27th, 2011

30 dumbbell deadlifts 15kg
25 walking lunge
20 chin ups
50 box jumps
20 double unders
25 ring dips
20 knees to elbows
30 kb swings
30 sit ups
20 hang cleans 15kg DB

April 27th, 2011

at the international flags on the lake 

4 rounds for time

10 burpees

20 Push ups

30 squats

40 situps

1 run to top of hill and back , a 2 min rest between sets

April 27th, 2011

Crossfit Games WOD

20 min Amrap

5 Power Clean 65kg

10 Toes to Bar

15 Wall balls 10kg

April 19th, 2011

3 rounds for time:
100 m
50 Push Ups
100m
50 Sit Ups
100m
50 Squats
100m
50 Deadlifts

April 19th, 2011

5 Rounds for time

5 Cleans
10 Front Squat
5 Jerk
20 Pull Ups

April 19th, 2011

4 Rounds for time:

30 Boxing bag over and unders
300 Skips
15 Boxing bag over and unders
150 Skips

April 14th, 2011

3 Rounds for time:

20 Burpees facing bar
10 OHS 40kg/30kg
10 Chins
10 Dips

April 14th, 2011

Posted by Jake on Apr 7, 2011 in CrossFit | 2 comments

It’s just one hour.

Day in and day out 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 it 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.

It’s about competing against yourself and the clock. Not the person next to you.

It’s about community and encouraging that person next to you who is giving it their all – no matter if they are faster or slower than you. You are shouting words of encouragement in between reps and your gasps for air.

See, CrossFit may last just 3,600 seconds, but it’s about building life skills that go well beyond that. It’s mentally preparing you for whatever comes your way when you walk out that gym door. You learn that a pullup without a band is within reach – just like that promotion at work. That your dream career is not going to jump into your lap just like you’re not going to magically learn to do a muscle up overnight.

It takes hustle and dedication. That sudden urge to eat Paleo instead of Lay’s potato chips and fried food won’t just improve your Lynne time, it’s going to change your whole life. Give you energy you never knew existed after 2 p.m.

Remember shout of encouragement to your fellow CrossFitter this morning? She’s the same one giving you a hug that afternoon when life decides to kick you in the teeth, reminding you that you’re not alone.

See for us, it’s more than just about that one hour in the Box each day. It’s more than the Opens games. Most of us won’t even make the Regionals, much less than actual CrossFit Games. But it’s ok, because we’re still doing each Opens WOD with everything we’ve got.

Struggle with double-unders? So what, I’m going to give it my best shot.

Squat cleans too heavy? Who cares, I’m going to try and try until I nail one. Even if it’s just one because that’s one more than I thought I could do yesterday.

For us, CrossFit is about life. About taking everything that life has thrown at you and standing firm. Even if it forces you to your knees, you know you’ll stand back up, strong as ever.

Life comes at all of us hard. It’s going to knock us down. The difference is, we’re training ourselves to fight back. We know that laying it on the line after “3…2…1…go!” doesn’t just apply to the Box.

It’s more than just one hour.