Sat. Aug. 22nd, 2009

Wallball shots are a funny thing. How can something so simple be so tough. Mason shows how a date with "Karen" can turn out. Some of you mentioned that yesterday's link wasn't working. I think it's fixed......maybe. See you tomorrow at 9am (hopefully I don't get a late call at the station tomorrow morning.)

Today's W.O.D.
"Karen"
150 wallball shots for time

Today's hours:
6:30 only

Tomorrow's hours:
9am only

Fri. Aug. 21st, 2009

The following exerpt is from the Aug. 18th, 2009 CrossFit journal article by Greg Glassman.

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Coach Greg Glasman says there is a lot of psychobabble about athletes “listening to their bodies.” In fact, athletes do not listen to their bodies. Their bodies say, “Stop. This hurts.” But athletes carry on. Part of it has to do with the brain adaptation. They attend a cert and see how much an outstanding athlete like Greg Amundson has to suffer along the way to a sub-3min Fran. They realize that it’s okay to hurt just as much, and go on to shave a minute or two off their own Fran time. Learning to stop negative internal voices has “tremendously positive implications for anything you ever want to do in your life.”
The message is simple: Don’t quit. Coach Glassman believes some of life’s most important lessons can be taught in the gym early in life. CrossFit Kids is really a moral and character education plan. Industry, persistence and self-reliance are among the lessons taught.

CrossFit doesn’t spend a lot of time talking publicly about its emotional, mental and career benefits for athletes of all ages. The benefits are obvious, but hard to measure and prove. So the policy is to “radically understate” the benefits and allow testimonials to go unused.
Coach Glassman says he has seen entire families start CrossFit and get off Prozac and Ritalin. He expects to see growing use of CrossFit in drug rehab programs. There have already been some success stories.
In this video from CrossFit By Overload, Tony Budding discusses these and other related topics with Coach Greg Glassman. The footage was recorded on Saturday, August 8th, 2009 in Tustin, CA.

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To watch the video, click on the link:

http://library.crossfit.com/premium/video/CFJ_Glassman_PsychologyCrossFit.wmv?e=1251082323&h=644908a3faa2d1c35c939fd6db20653f

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Today's W.O.D.
5 Hanging clean 135#
10 KB swing 1.5 pood (or 50lb DB)
15 Squats
As many reps as possible in 20 mins

To review the hang power clean, check out the link:
http://media.crossfit.com/cf-video/cfj-nov-05/hang-power-clean.wmv

Today's hours:
6:30 am
6pm

Thurs. Aug. 20th, 2009

This video was captured during the CrossFit Level 1 Certification Seminar at GSX in Fort Worth, TX on March 2nd, 2008. Robb Wolf explains the role of hyperinsulinism in the deadly quartet (hyperinsulinism, hypertriglyceridemia, upper body obesity, hypertension), and the role of diet in producing or avoiding hyperinsulinism. Check out the link:

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http://library.crossfit.com/premium/video/CrossFitJournal_RobbL1NutritionGSX.wmv?e=1251082665&h=b8bf03b911cb94213d71309695a4325d

Today's W.O.D.
"Annie"
Double unders
Sit-ups
50-40-30-20-10 reps for time

Today's hours:
9am - 11am
3pm - 5pm

Wed. Aug. 19th, 2009

Today's W.O.D.
Push press
Knees to elbows
Back ext.
400m run
21-15-9 for time

Today's hours:
6:30am only

Tomorrow's hours:
9am - 11am
4pm - 5pm

Tues. Aug. 18th, 2009

Another beautiful day in the Puget Sound!

Today's W.O.D.
5 Burpees
10 Box Jumps 24"/20"
15 Sit-ups
As many rounds as possible for 20 mins

Today's hours:
6:30am - 11am
4pm - 5:30pm

Mon. Aug. 17th, 2009

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Today's W.O.D.
"Badger"
30 squat clean - 95lbs
30 pull-ups
800m run
3 rounds for time

It's been awhile since we last did squat cleans. We will work on technique prior to the W.O.D. Here is a link to refresh your memory. Check it out:
http://media.crossfit.com/cf-video/cfj-nov-05/clean.wmv

Today's hours:
9am - 11am
1pm - 3pm by appt.
4pm - 5pm

Sunday, Aug. 16th, 2009

Rest Day

I will be at the box at 6:30 if anybody wants to come in a work on anything. I am on shift today. Have a great Sunday!

Tomorrow's hours:
9am - 11am
1pm - 3pm by appt
4pm - 5pm