Crossfit Games 2008
By crossfithb | April 7, 2008
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CrossFit Hits The Wall Street Journal
By acampo1 | February 20, 2008
WSJ: Weightlifter’s Balancing Acts
While the mainstream media never gets it right when it comes to CrossFit, any attention is better than no attention at all. With that in mind, we point you to a recent Wall Street Journal article on workout trends that had this to say about CF training:
CrossFit, a licensed brand of intense workout classes, prides itself on inflicting excruciating muscle pain on clients via handstand pushups, power lifts and abdominal exercises. Using simple gear like kettlebells, pullup bars and jump ropes, CrossFit instructors say they can make the fittest athletes buckle with routines that often call for dozens of repetitions. The company claims its clientele ranges from Navy Seals to investment bankers.
To set the record straight, we don’t “pride ourselves on inflicting excruciating pain.” WE DO pride ourselves on helping our clients reach the greatest fitness levels of their lives. If the client happens to be, or aspires to be, an elite level athlete pushing through pain is an inevitable part of the journey. If you want to get in the best shape of your life, give us a call today. Your first week is free and we promise it works!
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The Difference Between Goals and Resolutions
By acampo1 | February 10, 2008
Here’s a link to a nice article from the January issue of Fast Company. It’s written by Chip and Dan Heath, the authors of Made to Stick. Some key points if you don’t have time to read the entire article:
What’s fun about goals is the end point, the completion. If your goal is to “grow sales by 13% in the Southeast region,” and you nail it, you’re ecstatic. What’s fun about resolutions, on the other hand, is the announcement. Think of a stereotypical offsite meeting where a team has the sudden epiphany: What we really need to do is “Amaze the Customer!” That’s a resolution, and its unveiling probably feels as good to the team members as their new-year illusions of running triathlons or spending more time with their kids.
Add publicity and accountability to a resolution, and you get a goal. At Microsoft, for instance, employees set ambitious goals for themselves each year, called “commitments,” that are created in consultation with their peers and supervisors and later made public. Peer pressure, or even just peer awareness, is a powerful motivating factor.
To keep goals from becoming resolutions, also keep an eye on your social environment. A recent New York Times article showcased research that suggests “obesity is contagious.” (The stock price at Hardee’s parent company probably skyrocketed.) The research showed that if you hang around fat people, you’ll get fatter.
You won’t find it surprising that I think CrossFit can definitely help you in all 3 of these areas. First off, we are focused on results. On day one you will do a benchmark workout and that workout will be repeated every couple of weeks so you can see you are getting faster and stronger. Eventually, you will work your way up to the more intense benchmarks. Along the way, we’ll let everyone know about your progress, the achieving of your goals. There’s not much joy in celebrating alone. At CrossFit, you don’t have to.
In regards to step number two, publicity and accountability, we are going to be stepping it up big time. We want to know everyone’s goals. We plan to post them in the gym and use the power of the group to keep you focused and on track. (And once again, when you achieve your goals, we’re all gonna help you celebrate).
The last quote may be the most important. You are who you hang around with. A study once concluded that most people’s net worth is roughly equivalent to the average of their 5 closest friends. At CrossFit, we all have goals that involve being fit and healthy. If you commit to being a part of that community, being fit and healthy is an almost necessary byproduct.
If you haven’t already done so, click on the link, set some specific, measurable goals and get on down to CrossFitHB to share them with us so we can help you make them reality.
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Show Us Your Wheels
By acampo1 | February 1, 2008
Friday:
70m sprints
15 rounds
With a 45sec rest between rounds
Complete each sprint in under 10 seconds
Find a sauna and whirlpool and do 5 rounds of:
10min sauna, (cover head with towel)
cold shower( as cold as possible) 2min
10min whirlpool
REST 5min.-repeat
Note: NEVER EXERCISE IN SAUNA!!!!! DONT DO CRUNCHES!!!!!!
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Rest or Make Up Day
By acampo1 | January 31, 2008
Thursday:
If you completed the previous 3 workouts, rest. Consider doing a light warm up and some stretching.
If you missed any this will be a make-up WOD.
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CrossFitLA on TMZ.com
By acampo1 | January 30, 2008
I guess we can now say that CrossFit has hit the big time as Andy Petranek’s offer of a free lifetime membership to Ryan Seacrest (of American Idol and Kiis FM fame) hit the home page of gossip site TMZ.com.
Click here to see the article.
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Sumo Skip Ups
By acampo1 | January 30, 2008
Wednesday:
Max Rounds in 20min
Ten handstand push-ups
Skip rope for 100 reps
Sumo-Deadlift high pull @ no less than for 1/2 your body weight-10reps
Record rounds completed
Aim for completing 20 rounds
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Push and pull
By acampo1 | January 29, 2008
Tuesday:
Alternate max reps of pull-ups and push-ups non-stop for 30 minutes.
The objective here is to pull and push until you can do neither. Thoroughly exhaust both functions within 30 minutes.
Report the details of the experience both today and the effects tomorrow.
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Jerks and Snatches
By acampo1 | January 28, 2008
Monday:
Clean and Push Jerk 10 reps.
Clean and Push Jerk 3 reps.
Snatch 10 reps.
Snatch 3 reps.
Repeat all four sets.
Notes:
1. Take as much rest as needed between sets.
2. Maximize loads at each set.
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Let’s Get Ready to Run
By acampo1 | January 14, 2008
A simple task priority couplet for Tuesday:
5 rounds for time
Run 400m
21 pull ups
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