Saturday, 02.06.10: Burpee Pull-Ups!

The gang tucks in to as many reps as possible in 15 min of Burpee Pull-Ups.

Congrats to Karen for meeting her goal of three Kipping Pull-Ups, and Erin for hitting 15 Kipping Pull-Ups!

Saturday, 02.06.10: Never tell a CrossFitter they can't do something!

Congratulations for completing your challenge!

James Watt - 5 Dead Hang Pull-Ups
Rob Readman - 2 consecutive Muscle-Ups
Carolyn Harris - One perfect Push Up. (She went on to do several during the WOD)

ALSO, Mike McConnell won the $100 prize by getting over 100 consecutive Double-Unders, finishing at 111!

Read my latest article in the Orillia Packet and Times

Thursday, 02.04.10: Hanging out at CFO!

Having some fun with the Gymnastics warm-up. 

Thursday, 02.04.10: Handstand Push Ups

Another great article from www.againfaster.com

There’s always something.

The bright lights.  The Top 20 pop.  Someone wanting to talk to you about the something about the time you did the thing.

Ignore them.  Not nasty.  Not with distain.  Because now is the time, the moment when you concentrate on the task ahead, on the never-ending belief that what’s about to go down will go down, that you can’t be beaten.

Every ounce of psychic energy you’re about to bring to bear; it’s easy to disrupt, easy to kill.  You have to protect it, feet on the ground, head down, focusing on the simple mental images of success.

There is great power in the singular sight, the sole goal, the only reason you came here.  Your next personal record, better than last time, better than ever, it’s right here in front of you, ready for the taking. 

And now, you have to take it.  Two words, three words run through your head, a tight, concise, pithy description of the end state, the moment right before the chest bumps and high fives and screams like a fifteen-year-old’s cracking voice.

When they try to distract you, jump in on your bar, talk about the suck, borrow your 5s, cure your stress, just stop.  Look up, make eye contact, not angry but ready, and look back down.  This isn’t about Community.  Not now.  This is about winning, succeeding, making yourself believe that what’s about to happen will happen, must happen, that nothing else can happen, the intellectual certitude followed by physical reality.

And then, get ready to go.  Grip the bar.  Chalk up, and remember that your momentary lapse in social nicety will be rewarded with what you wanted, the moment of apex.  Your short, pithy phrase repeats until there is nothing else, no sound, no Top 20, no mats, no platforms, no nothing except a bar and a goal, the universe bent around you in a cocoon of now.

Don’t think heels down, chest up.  Don’t think at all, because you don’t need to.  You already did it, and miracle of miracles, what was supposed to happen happened.  It’s over your head.  It’s locked out.

And now, they fade back in.  The sound of a volume knob slow marching to full blast, clapping, screaming, backslapping rah. 

You can give in, or you can go back.  Sit down, shut your eyes, and bring pithy back.  Because it’s not over, and you can shut it out again.  Accept that this is just a step and not the end, and it will happen all over again.  Another record, not a defining moment, but an ephemeral glimpse at where you were, the shallow footprint of an athlete who’s moving forward faster.

Ignore them, and bring it.  Because there’s always something more.

Handstand Pushups from Patrick Cummings on Vimeo.

Wednesday, 02.03.10: 3,2,1...Heal!

Becki Posted this on Facebook and I thought I would post it here as well.

"Hi Everyone, I wanted to give an update on Jer and I figured this was the best place. Thanks for all your well wishes and I'm sorry I haven't been able to respond to everyone directly, I just haven't had time. The surgery Monday went very well. The surgeon said that if Jer wasn't the size he was or the shape he was in, he would have been killed. (thank God for CrossFit). He has a long recovery ahead. ICU for another week then into rehab. 3 months non-weight bearing, then he can start to walk on dry land. all in all, Jeremy was extremely lucky to not have a spinal cord injury as almost everything around it was destroyed. He can have visitors and would love them. "

Jer, this will be your toughest WOD ever, but you've got the whole CFO community behind you.  Stay focused, keep your head up, and we WILL see you in the gym again!

Tuesday, 02.02.10: The Paleo Concept

The Paleo Concept

The Paleo Diet was published in 2002, and introduced thousands of people to the concept that the healthiest diet is one based on the foods we evolved to eat. Jennie Brand-Miller called the Paleo Diet "the most nutritious diet on the planet." The book was (and remains) revolutionary, providing a cohesive explanation of which foods humans are best adapted to eat, and why this way of eating will improve health and lead to weight normalization.
Unsurprisingly, the book's publisher decided to market it primarily as a weight-loss diet. The result was that some of the most fascinating chapters were cut from the final version, so that more focus could be put on the "how-to" aspects of the diet. In this issue, we’ll excerpt the first half of the chapter explaining the rise of agriculture, and how this changed human diet and health.

 Read the full article.

Monday, 02.01.10: Infectious Nature of CrossFit

Here's and excellent post from CrossFit Ramstein, Germany.

Webster’s Online Dictionary lists several definitions for the word infectious. Among those definitions, one in particular stands out: “spreading or capable of spreading rapidly to others”.

In most cases, the word infectious may lend an immediate reaction—perhaps one of negative connotation. An infectious illness…an infectious disease.  It pleads to “stay away” or “keep your distance”. Not in this case.

Think back to before you started CrossFitting. Seriously…take a few moments and visualize what you used to do. How did you feel? Who was with you? What did you take away from your workout? Okay, now erase all of those thoughts and visualize what you do now. Answer the same questions. Are they different? They most certainly are, aren’t they? You were infected—infected with the CrossFit bug.

Some may consider us strange; they even may consider us ridiculous and melodramatic at times. Worry not my friends…it is just the infection. Are you prepared to accept something you may consider preposterous? There may not be a cure to this infectious thing we call CrossFit.  That’s okay.

Ah…your thoughts can be read. There is sense of doubt; a sense of disbelief. Understood. Here a few examples of the infection:

1) One gentlemen…one CrossFitter by the name of Mike Donohue trained with us here at CrossFit Ramstein. Mike was, and still is, full of fire and passion for the kind of fitness we endlessly seek. He found it…he was infected. When it became time for him to leave us, he took with him that fire and passion. Just a few months into his new assignment, Mike stood up CrossFit Warren. And the infection spread.

2) Another gentlemen (and of course, CrossFitter) by the name of Victor Cruz came to CrossFit Ramstein with the desire to make a change…a lifestyle change. Victor was immediately infected. During the months that he was with us, the “affliction” caused him to lose almost 40 pounds and gain unbelievable strength. Where is Victor now? He is one of the head trainers of Functional Fitness Osan—he took his skills and desire with him to South Korea.

3) Kari Kundert: Female fire-breather finds functional fitness fascinating and fun. Alliteration aside, yes, Kari is also infected with the CrossFit bug. She also was one of CrossFit Ramstein’s original athletes…seeing us grow through our infant stages all the way to adulthood. What an integral part of our program…a role model for other up-and-coming female CrossFit athletes. She too, has such a passion for CrossFit that she created Wolf Pack CrossFit in South Korea.

Infectious. CrossFit is infectious. Never before have we seen a program that pierces one’s mind, body, and heart such as CrossFit has. Once you acquire the infection, you are lost. Lost in the world of functional fitness, unyielding community support, and the tireless drive for excellence. And not just in the gym—the infection transcends the boundaries of the box. It reaches previously unfathomable levels of confidence, consciousness, and calling.

Melodramatic you may say? Nah…simply passionate.

Saturday, 01.30.10: Overhead Squat

Friday, 01.29.10: KB Snatch

Today's Workout:

5 x 3 rep max Front Squat

WOD:

21, 15, 9 reps of:
Kettlebell Snatch (per side) 16 kg
Box Jump - 20 in.s
Mountain Climbers

Post total time.

Thursday, 01.28.10: Four Play

Today's Workout:

Gymnastics Warm-Up Day 2

WOD: 'Four Play"
4 rounds for time of,
25 Wall Ball
25 Sit-Ups
25 Push-Ups
25 Kettlebell Swings

Life can be pulled by goals just as surely as it can be pushed by drives.
Viktor Frankl

Congratulations to Monique for meeting her challenge and setting a PR with 10 kipping pull-ups!