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October 2008

October 31, 2008

Friday, October 31, 2008

Our mental and emotional diets determine our overall energy levels, health and well-being more than we realize. Every thought and feeling, no matter how big or small, impacts our inner energy reserves. --Doc Childre

Today in History: Martin Luther posted 95 Theses on the door of the Wittenberg Palace church (1517); Nevada became 36th state (1864); Work on Mount Rushmore monument completed (1941); Rear Admiral G.J. Dufek first person to land a plane on South Pole (1956); Indira Gandhi assassinated (1984)

International News:
 
Warmup: CF Journal 11/2008 warmup
 
Pumpkinvomit WOD:
Halloween Scare!
200 meter Row (elevated end)
30 Walking Lunges
20 AbMat Sit-ups
10 Box Jumps
5 Burpees
AMRAP in 20 minutes
Boo Fest at 9:30! Kristin got 5 rounds, Greg was 80 meters short of 5 and Jon ended up with 4 rounds plus Box Jumps. Nice job, guys, Snickers as a treat!
 
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October 30, 2008

Thursday, October 30, 2008

Always in life an idea starts small, it is only a sapling idea, but the vines will come and they will try to choke your idea so it cannot grow and it will die and you will never know you had a big idea, an idea so big it could have grown thirty meters through the dark canopy of leaves and touched the face of the sky. --Bryce Courtenay

Today in History: English parliament passed the Act of Supremacy, making King Henry VIII head of the church (1534); 'The War of the Worlds' broadcast caused nationwide panic (1938); Gen. George C. Marshall won Nobel Peace Prize for the Marshall Plan (1953); Muhammad Ali knocked out George Foreman in the eight round in Kinshasa, Zaire (1974)

International News:
 
Warmup: Jump Rope/Squat/Push-ups/Pull-ups (courtesy of CF Journal 11/08)
 
WOD:
Don't be scared - yet!
10 Burpees
15 BB Thrusters
10 Pull-ups
15 Box Jumps
10 Burpees
15 SDLHP
10 Pull-ups
15 Jumping Lunges (each)
10 Burpees
15 Wall Balls
2 rounds
This was a tough one tonight! Glenn (95#) blasted through in 17:42, followed by Glen (23:54, 65/70#) and Shawna in 26:18 (40/35#). Jeff S. only made one round due to sickness (12:47, 65#). Great job, guys!
 
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October 29, 2008

Wednesday, October 29, 2008

Music is the language of the spirit. It opens the secret of life bringing peace, abolishing strife. --Kahlil Gibran

Today in History: William Penn arrived in Pennsylvania (1682); Mozart's opera 'Don Giovanni' debuted (1787); NY Stock Exchange crashed on Black Tuesday (1929); Israel invaded Sinai Peninsula (1956); National Organization for Women founded (1966); John Glenn returned to space at age 77 (1998); EU's first constitution signed (2004)

International News:
 
Warmup: Shoulder/Hip mobility; Sprint (6% incline)/Push-up/Sit-up Tabata - 4 rounds each
 
WOD:
Squat, Jerk & Row!
30 Squats
20 DB Split Jerks
10 Body Rows
AMRAP 20 minutes!
Only a 9:30 Class today, Andrea cranked out 8 2/3 rounds (subbing KB Swings for Split Jerks), Elizabeth right behind with 8 1/3 and Greg with 8 rounds. Great job, those shoulders should feel that later!
 
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October 28, 2008

Tuesday, October 28, 2008

To a true artist only that face is beautiful which, quite apart from its exterior, shines with the truth within the soul. --Mahatma Gandhi

Today in History: Eli Whitney applied for a patent for cotton gin (1793); Statue of Liberty dedicated (1886); Benito Mussolini took control of government in Italy (1922); Italy invaded Greece during WWII (1940); Pope John XXIII elected (1958); Nikita Khrushchev told the U.S. that he had ordered the dismantling of Soviet missile bases in Cuba (1962)

International News:
 
Warmup: Run/Row/Bike/Jump Rope/Heavy Bag 1 min each, CF x 2
 
WOD:
This looks Dicey!
2 = Push-ups
3 = Burpees
4 = Box Jumps
5 = Squats
6 = Sit-ups
7 = KB Swings
8 = Jumping Lunges
9 = Over/Unders
10 = Push Presses
11 = Pull-ups
12 = Mt. Climbers
Pick 4 exercises by rolling the 2 dice. 60 seconds on each exercise, running clock. 90 seconds rest between, go for 4 rounds!
A nice group tonight. Another new face - Hunter, welcome to our team! Joining him Glen, Jeff S., Shawna, Glenn & Robin for a tough, yet fun class! Great job, guys!
 
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No, Glenn is not hiding from the Boogie Man!

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Better Than Yesterday

Courtesy of Jon Gilson from CF Again Faster:

"In October of 2006, Greg Glassman gave me the most important lesson of my life.  It has nothing to do with barbells or pull-ups, sweat or pain.  In fact, it has very little to do with exercise at all.

His words, paraphrased and non-profound: The pursuit of excellence is rewarded.  

Simple and axiomatic, it would be easy to dismiss this lesson as self-help drivel.  Yet put into action, it is the most powerful thing on the planet.  It's taken me two years to appreciate its potency, and ten short months to see its effects.

I've pared it down for my own use, coining a three-word phrase that reminds me that today is not just another day:  Better than yesterday.

Today is an opportunity to run faster than ever before.  To lift more weight.  To make better videos and write better articles.  To create better athletes.  To make every client happy.  To embrace the fact that yesterday's efforts were nothing more than an unsatisfactory attempt at an uncompromising ideal..."

For the rest of the article, click here:

www.againfaster.com - Again Faster Articles - Better Than Yesterday
 

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October 27, 2008

Monday, October 27, 2008

Kindness is more important than wisdom, and the recognition of this is the beginning of wisdom. --Theodore Isaac Rubin

Today in History: First of the Federalist Papers published (1787); NYC's first rapid transit subway, the IRT, opened (1904); Anwar Sadat & Menachem Begin winners of Peace Nobel Prize (1978); Dow Jones fell 554.26 points, forcing stock market to shut down (1997); Boston Red Sox won World Series for first time in 86 years (2004)

International News:
 
Warmup: Run/Bike/Jump Rope 1 min each; Sit-ups/Back Ext/Body Rows x 10, Box Circuit x 5 - 2 rounds
 
WOD:
Scare on Monday - starting Halloween week!
250 meter row
40 SDLHP
20 Push-ups
30 SDLHP
30 Push-ups
20 SDLHP
40 Push-ups
7:15 Class: Glen & Kevin battled through the morning session. Kevin (still laboring with a bad back, we dropped reps by 10 on each round) finished in 9:50, Glen (Burpees instead of Push-ups) in 19:38.
9:30 Class: 3 CrossFitters going at it. Elizabeth came in first (10:20), followed by Kristin (13:37, with Burpees, great job!) and Jon in 13:38.  
 
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October 26, 2008

Sunday, October 26, 2008

"Knowing is not enough, we must apply.  Willing is not enough, we must do."  - Johann von Goethe

Today in History: First Continental Congress adjourned (1774); Erie Canal opened (1825); Gunfight at O.K. Corral, involving Wyatt Earp, his 2 brothers & Doc Holliday (1881); Park Chung Hee killed (1979); Yitzhak Rabin & Abdel Salam Majali signed a peace treaty (1994); Chicago White Sox sweep Houston Astros to win their first World Series in 88 years (2005)

Warmup: CF x 2, 400 meter run

WOD:
Pull & Push!
250 meter row
40 Deadlifts
20 Push-ups
30 Deadlifts
30 Push-ups
20 Deadlifts
40 Push-ups
A small gathering this morning. Shawna blasted through this one in 17: 45, mixing Burpees and Push-ups in the process. Jeff made it through the first 40 and about 1/2 of the 30 deads, then his back acted up and we switched to pull-ups, he finished in 18:30, also switching from Burpees to Push-ups. Nice job, guys!
 
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October 25, 2008

Saturday, October 25, 2008

For to be free is not merely to cast off one's chains, but to live in a way that respects and enhances the freedom of others. --Nelson Mandela

Today in History: Geoffrey Chaucer died (1400); Battle of Agincourt took place (1415); King George III was crowned (1760); Charge of the Light Brigade at Balaklave during Crimean War (1854); John Steinbeck was awarded Nobel Prize in Literature (1962); U.S. invaded Grenada (1983)

International News:
 
Warmup: Run/Row/Jump Rope 1 min each, CF + Slamballs - 2 rounds
 
WOD:
Turf (courtesy of CF Park City)
15 KB Swings
5 Burpee Box Jumps
15 Med Ball Cleans
5 Prison Burpees
5 rounds (25 min cutoff)
A small class this morning for a tough one. Glenn made it through the 5 rounds in 18:22, Jeff S. got 4 in 24:34. Great job, guys! Let's hope there's a better showing tomorrow!
 
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October 24, 2008

Friday, October 24, 2008

Every artist dips his brush in his own soul, and paints his own nature into his pictures. --Henry Ward Beecher

Today in History: Thirty Years War ended (1648); George Washington Bridge opened, connecting New York & New Jersey (1931); Nylon stockings sold for first time (1939); UN became official (1945); Toronto Blue Jays first non-U.S. team to win World Series (1992); Last Concordes landed in London (2003); Rosa Parks died at age 92 (2005)

International News:
 
Warmup: Run/Row/Bike/Jump Rope 1 min; Sit-up/Back Ext/Burpees/Body Rows x 10 - 2 rounds
 
WOD:
Power Up Friday!
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlifts
Burpees
After rounds 10, 9, 8: 12 Pull-ups
After rounds 7, 6, 5: 12 KB Swings
After rounds 4, 3, 2: 12 Squats
After round 1: 36 Sit-ups
Kristin powered through this one in 14:23, followed closely by Shannon in 15:00 and Greg in 15:45. Nice job, guys!
 
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October 23, 2008

Thursday, October 23, 2008

"Of every One-hundred men, ten shouldn't be there, eighty are nothing but targets, nine are real fighters...We are lucky to have them..they make the battle. Ah, but the One. One of them is a WARRIOR..he will bring the others back." Heraclitis (circa 500BC)

Today in History: 25,000 women marched in NYC, demanding right to vote (1915); UN General Assembly convened in NY for first time (1946); President Nixon agreed to turn over White House tape recordings (1973); Suicide truck bombing at Beirut International airport killed 241 U.S. Marines & sailors (1983); Chechen rebels seized a crowded Moscow theater, taking hundreds hostage (2002)

International News:
 
Warmup: Sit-ups/Burpees/Back Ext: 10-2-10; 9-2-9 ... 1-2-1
 
WOD:
It was such a pretty day.. until!
50 Burpees
75 BB Push Presses (45#)
800 meter run
100 Air Squats
The 3 Musketeers going at it tonight! Ueber Glenn finished in 11:43, followed by Glen (17:04) and Jeff S. in 17:24. Let's see what area hurts more tomorrow! 

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October 22, 2008

DANGEROUS ADVERTISING

DANGEROUS ADVERTISING (Courtesy of CF Hampton Roads):

So I see an advertisement for "Ragu" spaghetti sauce in a magazine.  Beneath a picture of a pregnant woman and a child is the following quote:  

"With Ragu and a pound of pasta, you can feed a family of four for less than four dollars.  And your growing kids get a full serving of veggies they'll love to eat.  Who knew you could still get so much for so little.  Feed our kids well."

Where to begin with this one.  I'm not sure what bothers me most.  I think it's the last statement, "feed our kids well."  But let's start with a pound of pasta.  1 lb of good old fashioned pasta (even whole wheat) is roughly 336 grams of carbohydrates (i.e. sugar).  If we assume that the parents eat more than the kids (not necessarily true nowadays), then let's split those carbs up this way:  Dad-104g, Pregnant mom priming her body for gestational diabetes--104g, awaiting Diabetes child A-74g, awaiting Diabetes child B-74g.  

As a reference for those that aren't familiar with "the Zone" method of portions, the average male should take in no more than roughly 130g of Carbohydrates in an ENTIRE DAY! Anything more than about 40 g at a time GETS STORED AS FAT.  A child (roughly 3-8 yrs old) should take in no more than roughly 70g of carbohydrates a day and about 20g or so at a meal.  

Remember that repeated exposure to rapid/large onsets of insulin due to excess carbohydrate intake leads to a condition called Hyperinsulinemia.  This is the precursor to Type II Diabetes and is directly linked to heart disease, high cholesterol, high triglycerides, Alzheimer's, and a series of other "modern" ailments.  

In summary, this advertisement is ridiculous and plays on current economic strife.  Here's the translation (translated from bullshit commercialism to reality):

"With Ragu and a pound of pasta, you can doom your family to Diabetes, obesity and a plethora of other crap for less than four dollars. And your growing kids get 20 full servings of sugar they'll love to eat. Who knew you could get away with murder for so little. Kill our kids well."

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Wednesday, October 22, 2008

"The soul that has no established aim loses itself."  - Michel de Montaigne

Today in History: Andre-Jacques Garnerin made first parachute jump from a balloon (1797); Sam Houston inaugurated as first president of Republic of Texas (1836); W. Germany joined NATO (1954); President Kennedy announced air & naval blockade of Cuba (1962); Pablo Casals died at age 96 (1973); Muhammad Reza Shah Pahlevi allowed in U.S. for medical treatment, which led to Iran hostage crisis (1979)

International News:

Warmup: Run/Bike/Row/Elliptical/Jump Rope 1 min each; Sit-up/Back Ext/Push-up/Burpee/Jumping Jack Blaster

WOD:
Tabata This on Wednesday!
                     Greg    Shannon    Elizabeth    Andrea    Kristin
SDLHP             11        9                7                8            9
AbMat Sit-ups  15       12               9                9           10
Body Rows       10        8               10               9            8
Squat Jumps    12       13              10              12          12
Shoulder Press  12        5               6            9 (p/up)      7
A little Tabata action to warm everybody up! Nice job, guys!
 
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Fight Gone Bad III

For those that are curious, here are the worldwide FGB III top performers: 


Class A: 
1. Male: Herm Blancaflor- 432 (Crossfit Los Altos)
2. Male: Zach Miller- 414 (ThreeRivers CrossFit) 
3. Male: Bryan Diaz- 393 (Alamo CrossFit)

Class B 
1. Male: Glenn Waters- 385 (Crossfit Cincinnati) 
2. Male: Peter Roberts- 368 (CrossFit Toronto)

1. Female: Ashley Smith- 317 (Alamo CrossFit) 
2. Female: Angie Starmer - 293 (CrossFit Iowa)
3. Female: Melissa Popovich-287 (CrossFit HB)

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Glenn on his way to 385! Great job!

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October 21, 2008

Tuesday, October 21, 2008

"Act as if it were impossible to fail."  - Dorothea Brande

Today in History: Navy frigate U.S. Constitution launched in Boston Harbor (1797); Admiral Horatio Nelson died in Battle of Trafalgar (1805); Seminole chief Osceola captured as he carried white flag of surrender (1837); Thomas Edison invented workable incandescent electric lamp (1879); Solomon R. Guggenheim Museum opened in NYC (1959)

International News:

Warmup: CF x 2 plus Jump Rope x 20

WOD:
Burpees with a Twist!
10-9-8-7-6-5-4-3-2-1- reps of:
DB Burpee/Hang Clean/Thrusters
KB Swings
V-Sit-ups
This was a tough one! A pretty close race for the Top 3, Glenn pulled ahead at the end in 17:41, followed by Glen (18:05), Jeff S. (18:12) and Robin in 19:38. Great job, guys!
 
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October 20, 2008

Monday, October 20, 2008

In Chinese the word "crisis" contains two symbols, danger & opportunity... How do you choose to deal with "crisis"? --Jim Maclaren

Today in History: Senate ratified Louisiana Purchase (1803); Gen. Douglas MacArthur returned to the Philippines, 30 months after he said "I shall return." (1944); Herbert Hoover died at age 90 (1964); Jacqueline Kennedy married Aristotle Onassis (1968); Sydney Opera House opened by Queen Elizabeth II (1973)

International News:
 
WOD:
Backward Monday!
15 DB Thrusters
15 Wall Balls
15 Push-ups
30 Backward Walking Lunges
4 rounds
7:15 Class: Warmup: Row/Run/Bike 1 min each, CF x 2
Glen & Kevin peeled out of the warm covers on a cold morning. Kevin (after a tough bike ride last weekend, 105 miles through Death Valley) stuck with 3 rounds in 14:14, Glen finished in 20:31 (Burpees instead of Push-ups).
9:30 Class: Warmup: Row/Run/Bike/Jump Rope 1 min each; CF + Slam Balls x 2
A nice crowd! Kristin blasted through in 13:47, followed by Jon (15:33), Andrea (17:49), Shannon (18:00, Burpees), Greg (19:52, Burpees) and Elizabeth in 19:54 (Burpees). Nice job, everybody!
 
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October 19, 2008

Sunday, October 19, 2008

Stereotypes are devices for saving a biased person the trouble of learning! --Author Unknown

Today in History: British General Cornwallis surrendered to General George Washington (1781); Napoleon Bonaparte began retreat from Moscow (1812); U.S. imposed a partial embargo on goods exported to Cuba (1960); Bill passed to make Martin Luther King, Jr.'s birthday a public holiday (1983); "Black Monday on Wall Street, stocks dropped record 508 points (1987)

Warmup: Burpees/Sit-ups/Back Ext/Wall Balls x 10; Jump Rope x 20 - 2 rounds

WOD:
Morphed Mini Murph!
800 meter run
50 Burpees
50 Sit-ups
50 Pull-ups
50 Squats
800 meter run
Only F.D. & Jeff S. for a killer Sunday class! A close race that got decided on the second 800 meter run, with F.D. pulling ahead in 27:30, Jeff in 28:21! Nice job, guys! 
 
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October 18, 2008

Saturday, October 18, 2008

Learn how to live and you'll know how to die; learn how to die, and you'll know how to live. --Morrie Schwartz  

Today in History: Louis XIV revoked Edict of Nantes (1685); Mason-Dixon line was agreed upon (1767); U.S. took possession of Alaska from Russia (1867); First Balkan War broke out (1912); Thomas Alva Edison died at age 84 (1931); U.S. Olympic Committee suspended two black athletes for giving a "black power" salute during victory ceremony at Mexico Olympics (1968)

International News:
 
Warmup: CF x 2, 400 meter run
 
WOD:
But it's 'only' 5 reps!
5 KB Swings
5 Box Jumps
5 Med Ball Cleans
AMRAP for 20 minutes
Every minute on the minute: 3 Burpees
A small class this morning. Glenn made it through 20 rounds, followed closely by Andrew with 19 and Shawna with 10. Great job, guys!
 
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October 17, 2008

Friday, October 17, 2008

"What is the recipe for successful achievement?  To my mind there are just four essential ingredients:  Choose a career you love .... Give it the best there is in you .... Seize your opportunities .... And be a member of the team."  - Benjamin F. Fairless

Today in History: British Gen. Burqoyne surrendered (1777); Al Capone convicted of income tax evasion (1931); Albert Einstein arrived in the U.S. as a refugee (1933); Mother Teresa awarded the Nobel Peace Prize (1979); Earthquake measuring 7.1 killed 67, injured over 3,000 in San Francisco (1989)

International News:

Warmup: Run/Bike/Row/Jump Rope 1 min each, Push-ups/Pull-ups/Sit-ups/Back Ext/Box Jumps x 10 - 2 rounds

WOD:
Chip away on this!
50 Walking Lunges
40 BB Push Presses
30 Squats
20 Wall Balls
10 Burpees
600 meter run
10 Pike Push-ups
20 Wall Ball Cleans
30 Tuck Jumps
40 AbMat Sit-ups
50 KB Swings
A tough one to end the week! Shannon finished ahead of the pack in 17:34, followed by Greg (18:35), Kristin (19:35) and Patrick (welcome back to the team) in 22:09.
 
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October 16, 2008

Thursday, October 16, 2008

Wherever there is a human being, there is an opportunity for a kindness. --Seneca

Today in History: Marie Antoinette guillotined (1793); Margaret Sanger opened first birth-control clinic in NYC (1916); Cuban Missile Crisis began (1962); China detonated its first atomic bomb (1964); John Paul II elected pope (1978); "Million Man March" in Washington (1995); Anthrax found in a letter to Sen. Daschle closes 12 Senate offices (2001)

International News:
 
Warmup: Sprint/Backward Sprint/Walking Lunges; Sit-ups/Back Ext x 10; Push-ups/Pull-ups x 5 - 2 rounds
 
WOD:
2 Minute Warning!
                        Glen     Andrew      Glenn    Kristin     Jeff S.
Thrusters         18/22      33/21     42/31     37/31     20/20
Pull-ups           22/28      38/27      31/28     46/39     35/40
Squats             65/63     104/74   112/101  107/96    60/55
Push-ups         21/20      45/40      26/31     47/50     21/21
Go for max reps on each exercise for 2 minutes with a 1 minute rest between. 2 rounds. Subs for Pull-ups: Body Rows. You can choose Burpees instead of Push-ups!
Great job tonight, guys.
 
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October 15, 2008

Wednesday, October 15, 2008

The final destination of a journey is not, after all, the last item on the agenda, but rather some understanding, however simple or provisional, of what one has seen. --Pico Iyer

Today in History: Clayton Antitrust Act was passed (1914); Mata Hari executed (1917); TV debut for 'I Love Lucy' (1951); Nikita Khruschev removed from his positions (1964); Wayne Gretzky topped Gordie Howe's NHL scoring record (1989); Clarence Thomas confirmed (52-48 vote) for Supreme Court (1991); Nelson Mandela & F.W. de Klerk awarded Nobel Peace Prize (1993)

International News:
 
Warmup: Shoulder/Hip mobility; Sprint/Sit-up/Back Ext Tabatas (4 each)
 
WOD:
'Kash'
15 OHD Bumperplate Squats
10 Burpees
5 Pull-ups
8 rounds
Kash Andrew Golobic, 2/15/2008 - 10/09/2008 - RIP
7:15 Class: Only Ben got to experience a tough "little Hero" workout. He powered through in 18:47, great work!
9:30 Class: Shannon hit this one hard and finished in 16:22, followed by Jon (19:41), Elizabeth (19:49) and Debbie in 21:14. Really nice job, guys!
 
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October 14, 2008

Tuesday, October 14, 2008

“It is not because the truth is too difficult to see that we make mistakes... we make mistakes because the easiest and most comfortable course for us is to seek insight where it accords with our emotions - especially selfish ones.” --Alexander Solzhenitsyn

Today in History: William the Conquerer & the Normans defeat the English (1066); Nazi Germany withdrew from League of Nations (1933); Charles Yeager became first person to travel faster than speed of sound (1947); Martin Luther King, Jr. awarded Nobel Peace Prize (1964); Leonard Bernstein died at age 72 (1990) 

International News:
 
Warmup: Sit-up/Back Ext 10-9.. 1; 5 Jumping Jacks between exercises every round
 
WOD:
KB/DB Mayhem!
25 V-ups
50 KB/DB Snatches (25L/R)
25 Push-ups
50 KB Swings
50 Burpees
50 KB/DB Clean & Press (25L/R)
50 Mountain Climbers
A new CrossFitter - welcome F.D.! Glenn - as promised - blasted through in 11:39, followed by F.D. (13:33); Robin (15:20), Glen (15:54), Jeff S. (17:21) and Shawna in 18:51. Nice job, guys!
 
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October 13, 2008

Monday, October 13, 2008

I long to accomplish a great and noble task, but it is my chief duty to accomplish small tasks as if they were great and noble. --Helen Keller

Today in History: Continental Congress authorized construction of a naval fleet (1775); Cornerstone of the White House laid (1792); B'nai B'rith was founded (1843); Boston defeated Pittsburgh in first World Series (1903); Italy declared war on Germany, it's former Axis partner (1943); Ed Sullivan died at age 72 (1974); Hosni Mubarak elected president of Egypt (1981)

International News:
 
WOD:
Columbus searched for THIS one!
30 sec Box Jumps
60 sec Step-ups
30 sec rest
5 rounds
30 sec Push-ups
60 sec SDLHP
30 sec rest
5 rounds
7:15 Class: Warm-up: Run/Bike/Row/Jump Rope 1 min each, CF w/Burpees x 2.
Only Glen made it in this morning and battled through a tough Holiday workout. Nice job, Burpees instead of Push-ups for extra fun!
9:30 Class: Warm-up: Sprint/Backward run/Walking Lunges, CF x 2
Shannon, Jon, Andrea & Debbie teamed up for a morning blaster. Nice job, Shannon went with the Burpees instead of push-ups.
 
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October 12, 2008

Sunday, October 12, 2008

"There's no greater burden then having potential." - Dick Button

Today in History: Columbus landed in present-day Bahamas (1492); Gen. Robert E. Lee died at age 63 (1870); Soviets launched Voskhod I, first space capsule to carry 3 people in orbit (1964); Wilt Chamberlain died at age 63 (1999); Terrorist attack on USS Cole kills 17 U.S. sailors (2000); Bomb destroys a nightclub in Bali, killing 202 (2002)

International News:

Warmup: Hip/Shoulder Mobility, Pull-ups, Sit-ups, Back Ext., Burpees x 10 - 2 rounds; Skills: Medicine Ball Cleans

WOD:
Feast on THIS!
10-9-8-7-6-5-4-3-2-1 reps of:
Goblet Squats
Box Jumps
Burpees
Medicine Ball Cleans
It must be too nice for classes lately. 3 CrossFitters on a great Sunday morning! Glenn crushed this one in 14:05, then went on to work back up the ladder and finished the total in 28:06! Shawna got done in 22:47 and Jeff S. in 24:58. Nice job, guys!
 
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October 11, 2008

Saturday, October 11, 2008

"Problems are only opportunities in work clothes."  - Henry J. Kaiser

Today in History: Casimir Pulaski killed in battle of Savannah (1779); Boer War began in S. Africa (1899); English nurse Edith Cavell executed by the Germans (1915); First session of Vatican II convened by Pope John XXIII (1962); first staffed Apollo mission, Apollo 7, launched with astronauts Wally Schirra, Donn Fulton Eisele, and R. Walter Cunningham aboard (1968); Kathryn Sullivan first U.S. woman to walk in space (1984)

International News:

Warmup: Burpees/Sit-ups/Back Ext x 10, Body Rows x 5, 6200 Lap - 2 rounds; Skills: DB Split Clean

WOD:
"Erin"
DB Split Clean x 15 reps (25#)
Pull-ups x 21 reps
5 rounds for time!
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.
Only Jeff S. made it on a beautiful morning - where is the rest of the gang? You missed out on a great WOD! 16:10, Jeff, nice work.
 
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October 10, 2008

Friday, October 10, 2008

The more you eat, the less flavor; the less you eat, the more flavor. --Chinese Proverb

Today in History: U.S. Naval Academy opened (1845); Sun-Yat-sen's revolutionaries overthrew Manchu dynasty in China (1911); George Gershwin's opera 'Porgy and Bess' opened (1935); Spiro Agnew resigned as Vice President (1973); Orson Welles died at age 70 (1985); Nancy Pelosi became minority whip (2001); US Congress gave President Bush authorization to use military force against Iraq (2002)

International News:
 
Warmup: Hip/Shoulder Mobility; Sit-ups/Squats 10-9.. 1 count down
 
WOD:
Weekend send-off!
400 meter run
10 Pull-ups
15 Squat Jumps w. weight (45/25)
20 Push-ups
3 rounds
Another great morning! Kristin set the top time in 13:44, followed by Jon (16:02), Shannon (19:32, 20 Burpees/round) and Greg in 22:23 (also with Burpees). Great job, guys!
 
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October 09, 2008

Thursday, October 09, 2008

Our distrust is very expensive. --Ralph Waldo Emerson

Today in History: Roger Williams, founder of Rhode Island, banished from the Massachusetts Bay Colony (1635); First public admittance to Washington Monument (1888); Laura Ingalls first woman to make a solo transcontinental flight across U.S. (1930); Che Guevara executed (1967); Andrei Sakharov awarded Nobel Peace Price for his work to end nuclear arms race (1975)

International News:
 
Warmup: Shoulder/Hip Mobility, 10 Push-ups x 2; 5 round Tabata: Sit-ups/Back Ext
 
WOD:
Repent!
15 Deadlifts (75/45)
12 Box Jumps
9 Pike Push-ups
1 6200 Lap
AMRAP in 20 minutes!
A small, elite group tonight! Glen missed 7 rounds by 1 deadlift, Jeff S. made it through almost 7 rounds, only missing the lap and Shawna finished with 5 rounds plus Deads, Pikes and 6 jumps. Great job, guys!
 
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October 08, 2008

Wednesday, October 08, 2008

"That some achieve great success, is proof to all that others can achieve it as well." - Abraham Lincoln

Today in History: President Franklin Pierce died (1869); Great Fire of Chicago started (1871); Bruno Hauptmann indicted for murder of Charles Lindbergh's baby (1934); Don Larsen of the Yankees pitched the first and only game in the World Series (1956); Martha Stewart began prison sentence (2004); 7.6 magnitude earthquake in the Kashmir region killed over 80,000 (2005)

International News:

Warmup: Run/Bike/Row/Jump Rope 1 min each; CF x 2

WOD:
30's are Cool!
Box Jumps - Jumping Pull-ups - KB Swings - Walking Lunges - KTE's - Push Presses - Back Ext. - Wall Balls - Burpees - Tuck Jumps
30 reps each exercise!
7:15 Class: Ben & Kevin tackled this one early! Ben went with the 30 reps in 15:51, Kevin did 20 each in 15:24.
9:30 Class: Some more action now! Kirstin crushed the 30 in 15:15, followed by Shannon (18:26), Greg (18:41), Jon (18:55), Elizabeth (21:31). Glenn tackled a Filthy Fifty and finished that in 20:58 - super job! 

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October 07, 2008

Tuesday, October 07, 2008

There is a way that nature speaks, that land speaks. Most of the time we are simply not patient enough, quiet enough, to pay attention to the story. --Linda Hogan

Today in History: Edgar Allan Poe died at age 40 (1849); Republic of East Germany formed (1949); 'Achille Lauro' hijacked by Palestinian terrorists (1985); U.S. & British forces launched bombing campaign against Taliban and al-Qaeda in Afghanistan (2001); Arnold Schwarzenegger elected governor of CA (2003)

International News:
 
Warmup:
6200 Lap; Push-ups/Sit-ups/Back Ext x 10 each; Jump Rope x 20 - 2 rounds
WOD:
Jones Worthy
Squats: 80-64-50-32-16-8
KB Swings: 40-32-25-16-8-4
Pull-ups: 20-16-12-8-4-2
A tough one tonight for a great group! Glenn crushed it in 16:27, followed by Shawna (17:30), Jeff F. (18:05), Jeff S. (18:41) and Glen in 19:12. Excellent work, guys!
 
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October 06, 2008

Monday, October 06, 2008

Something that has always puzzled me all my life is why, when I am in special need of help, the good deed is usually done by somebody on whom I have no claim. --William Feather

Today in History: First full-length talking picture, "The Jazz Singer", debuted (1927); Yom Kippur War began (1973); President Jimmy Carter received Pope John Paul II, first pope to visit White House (1979); Anwar Sadat assassinated (1981); Bette Davis died at age 81 (1989)

International News:
 
WOD:
Weighted Deck Of Cards - Part 2!
Hearts = KB/DB Thrusters
Diamonds = Swings
Clubs = Weighted Sit-ups
Spades = OHD Walking Lunges (each leg)
Joker = 10 Burpees
Choose a KB/DB and use it for the whole workout!
7:15 Class: Warm-up: Run/Bike/Row/Jump Rope 1 min each, CF x 2. Kevin & Glen went at it for 20 minutes, Kevin ended up wit 26, Glen with 21 Cards done.
9:30 Class: Finally enough CrossFitters for a team competition! We went for 2 10 minute rounds with a 2 minute break. The Red team (Greg, Kristin & Andrea) pulled out a close one, 36/36 cards. Blue team (Jon, Shannon, Debbie & Tiana) was ahead first, but ended up second with 40/30 cards over the 2 rounds. Great job, guys!
 
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October 05, 2008

Sunday, October 05, 2008

I was walking one morning, when it started to rain. I recall feeling a raindrop, and I considered whether I had been the first to feel the initial one or had the privilege been given to someone else. Every storm must begin with a single drop of rain. And so it is with every worthwhile movement ... it begins with an idea that is too simple to be taken seriously...and then comes the storm. --Marco Caceres

Today in History: Chief Joseph surrendered to U.S. Army (1877); First radio broadcast of the World Series (1921); The Beatles released their first hit "Love Me Do" in Britain (1962); Cincinnati's CAC and its director were acquitted of obscenity charges resulting from an exhibit of Robert Maplethorpe's photographs (1990); Barry Bonds hit home runs # 71 & 72, breaking Mark McGwire's record (2001)

International News:
 
Warmup: CF plus 20 Jump Rope Singles x 2
 
WOD:
Weighted Deck Of Cards!
Hearts = DB Thrusters
Diamonds = DB Swings
Spades = OHD Walking Lunges
Clubs = Weighted Sit-ups
Jokers = 10 Burpees
# Cards = amount of reps (i.e. 6 = 6 reps), Face cards = 10 reps, Aces = 11 reps
Go for 20 minutes, draw as many cards as possible!
Jeff S. and Glenn sure could have used some help out there this morning! A beautiful day here, guess people decided to enjoy it other than with a CrossFit class! Glenn ended up with 32 cards, Jeff with 28. Great job, guys!
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October 04, 2008

Saturday, October 04, 2008

Life is not a dress rehearsal. Everyday, you should have at least one exquisite moment. --Sally Karioth

Today in History: International Herald Tribune published for first time (1887); First U.S. Open Golf tournament held (1895); Soviet Union launched first Sputnik (1957); Janis Joplin found dead (1970); German parliament met for first time since the reunification (1990); John Walker Lindh, the "American Taliban", received 20 year sentence (2002)

International News:

Warmup: Hip/Shoulder mobility, Big Lap, Squat/Sit-up Tabata (6 rounds each)

WOD:
Team Work Saturday!
400 meter Run
50 Wheelbarrow Push-ups (each)
400 meter Run
50 Partner ass. Pull-ups
400 meter Run
50 Sit-ups with Med Ball Pass
A great morning! We had 3 teams going at it today, Team Glen & Christine pulled out a narrow win in 21:11, followed by Neeraj & Mike (welcome to the club) in 21:21 and Glenn & Jeff S. in 21:44. Nice work, guys!
 
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October 03, 2008

Friday, October 03, 2008

Feeling gratitude and not expressing it is like wrapping a gift and not giving it. --Unknown

Today in History: St. Francis of Assisi died (1226); President Lincoln declared last Thursday in November as Thanksgiving (1863); Rebecca L. Felton became first woman U.S. Senator (1922); Kingdom of Serbs, Croats & Slovenes formed Kingdom of Yugoslavia (1929); Frank Robinson named first African-American manager in baseball (1974); East & West Germany united to become Germany, 45 years after being split at the end of WWII (1990)

International News:
 
Warmup: CF; Jump Rope x 20 - 2 rounds, Squat/Push-up Tabata 6 rounds each
 
WOD:
Happy Re-Unification Day, Germany!
20-15-10 reps of:
Box Jumps
Walking Lunges (each Leg)
BB Push Presses
AbMat Sit-ups
Med Ball Floor Wipers
A small group this morning. Shannon blasted through in 12:15, then Greg (12:28) and Jon in 14:05. Nice job, guys!
 
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CF Journal

  • CFJ

WHY CROSSFIT?

  • 10 Physical skills
    1. CARDIOVASCULAR/RESPIRATORY ENDURANCE- THE ABILITY OF THE BODY SYSTEMS TO GATHER, PROCESS, AND TRANSPORT OXYGEN. 2. STAMINA- THE ABILITY OF THE BODY TO PROCESS, STORE, DELIVER, AND UTILIZE ENERGY. 3. STRENGTH- THE ABILITY OF A MUSCULAR UNIT, OR COMBO OF MUSCULAR UNITS TO APPLY FORCE. 4. FLEXIBILITY- THE ABILITY OF MAXIMIZING RANGE OF MOTION AT A GIVEN JOINT. 5. POWER- THE ABILITY OF A MUSCULAR UNIT, OR COMBO 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 BETWEEN ONE MOVEMENT PATTERN TO ANOTHER. 9. ACCURACY- THE ABILITY TO CONTROL MOVEMENT IN A GIVEN DIRECTION OR AT A GIVEN INTENSITY. 10. BALANCE- THE ABILITY TO CONTROL THE PLACEMENT OF THE BODIES’ CENTER OF GRAVITY IN RELATION TO ITS’ SUPPORT BASE.
  • Why we do CrossFit!
    Why do we do CrossFit? Who really relies on the results of their fitness to preserve their lives? Soldiers, Police and Fire fighters. What is being adopted throughout the Special Forces communities, Secret Service, US Marshals, FBI, ATF and many other people who rely on fitness to preserve their lives? CrossFit. When it comes to an endeavor where being weak costs you your life, they do CrossFit. Most of us do not require that level of fitness in our daily lives. Why train this hard? If you look at a continuum when on one side is residing in a nursing home and the other end the decathlete (or similar well rounded capable individual), ask this simple question: Which side do I want to be on? Time, aging, and lifestyle conspire to put us in long term care homes and alike. The harder we pull toward the elite side of the continuum, the less close we are to the nursing home. If teaching a 57 year old women to dead lift 200 plus pounds seems extreme, think of the grandmother who can't pick up her #20 grandson. Which place do you want to be in? Very few of us will get to the level of being on the CrossFit website for some outstanding physical feat. We CAN all work diligently to achieve the best effort and results our age and ability allow us to achieve. Much of what we do is based on functional exercises, executed at high intensity that are varied to the point of near randomness. Why? Our goal is to create people who are capable in ALL aspects of fitness. When the SEAL Teams and Special Forces adopt Swiss balls as a major tool to keep them alive when it counts, I will buy them. Until that time, we will do CrossFit.

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