Crossfit Blog

If CrossFit, as a sport, is all about getting the fastest time then the art of winning is nothing but paring down the amount of time you rest.  Duh, right?

Maybe it’s less obvious (and more interesting) if you look at it this way: suppose you have a standard amount of rest time that you always take.  Maybe you do 10 reps of a move then always rest.  Or maybe you always wait until you feel a certain way before going back to the move (wait for those weird spots in your vision to disappear, for the feeling of nearly passing out to disappear, etc).  Whatever – you’ve got a standard pause that you’ve gotten used to.

What if instead you did 11 reps before you rested?  Or what if you waited until the spots almost disappeared and then went back to it?  What would happen?  Would you go faster… or burn out completely?

Another Century
100 sit ups
100 push press (75/50)
100 meters walking lunges

Check the whiteboard for times.

Good news!  I just registered CrossFit Hillsdale as an active affiliate in the 2012 open.  That means if you’re planning on scoring the workouts and you do them at the school – we can verify those workouts for you.

Should you register?  Absolutely.  It costs only $10 and will push you to try things that you undoubtedly wouldn’t do otherwise.

If you’re just starting the sport or if you’ve been doing it for years, REGISTER!  If you think you’ll win the games or if you think you’ve got no chance at all, REGISTER!  Let’s make this thing a party… and while you’re at it, make CrossFit Hillsdale your affiliate because right now *sniff* I’m the only one registered under our school.

Also, after you register – make sure you show up for the next five Saturdays and do the workouts.

The Turnaround
3 Rounds
15 Overhead Squats (95/65)
15 Knees to Elbows
15 Hang Power Cleans (95/65)
15 Weighted Back Extensions (25/15)

Check the whiteboard for times.

In all the Ancient epic tales of heroism, the hero inevitably descends into the underworld.  Sometimes he goes to learn the secrets of immortality.  Sometimes he goes seeking information.

Blah blah, right?  We’re modern humans, far from the taint of such ancient tales.  Except authors still make their heroes and heroines descend into the underworld.  So why all this throwing of the good guys into the land of ghosts?  Why not just stick with happy tales of victory and prosperous kingdoms?

Because the decent into adversity is where you learn and grow… though I advise against working so hard you meet Charon or his distant mythological relative, Pukie.  Remember, this is programmed adversity, not an actual descent into the underworld.  Work hard.  Work smart.

AMRAPARTAY
2 minute, 90 second, 1 minute and 30 second AMRAPS of
Push Ups
Double Unders
Hollow Body Rocks

Check the whiteboard for scores.

0 Comments

One should never be afraid to unceremoniously dump oneself on the floor after a CrossFit workout.  It’s okay.  You worked hard.

One should never be afraid to stand proudly after a CrossFit workout.  It’s okay.  You worked hard.

There are moments within a workout where the desire to rest becomes almost overwhelming.  See if you can push those moments one rep further into the future.  What else are we here for if not to see what we are capable of?

A Buck Twenty Five
5 Rounds for Time
25 SDLHP (75/50)
25 Front Squats (75/50)

Check the whiteboard for times.

Alright, so you expect us to learn to kip, clean, double under, forward roll, cartwheel, run properly… and now you want us walking on our hands?  Yes.

Turn your eyes back to the “What is fitness article” that defines CrossFit as a fitness regimen.  There you will be instructed to regularly learn and play new sports – and while walking on your hands may not be a sport all its own (though no doubt there is some Japanese game show trying to make it so) but it certainly involves learning something new (and hopefully entertaining) for most of us.

Walking Dianne’s Dog
21,15,9
Deadlift (225/155)
Handstand Walk (meters)

Check the whiteboard for times.