It’s the balance that leads to the greatest gains.
Every person will have a different balance.
Here are a few of the key reasons to listen up and back down .
1) Sudden sharp pain – just stop.
You may have done some damage, don’t make it worse.
2) Rapid increase in muscle tightness
When this is happening you have a high risk for a pull or tear.
3) Mild to moderate pain that increases over time.
You could be in the process of developing chronic problem.
4) Increase in training and decrease in performance.
Good chance you are not getting adequate recovery.
Most training injuries are completely avoidable.
When any of these signals show up it is time to evaluate how to best take care of yourself and prevent injury before it happens.
As you get to know your body and improve in your mechanics you will be able to safely push closer to the edge.
For athletes competing at a high level the potential reward may warrant a higher level of risk. In many sports it is commonplace to be working with minor injuries. How the athlete deals with these injuries has a lot to do with his or her long term success.
On the other hand if you are focused on a career and raising a family and any competition(Open, hint, hint) you might do is for fun, personal challenge and community more than victory. . .then it is wise to play it more on the safe side.
When your body sends you a warning sign, let “Live to fight another day!” be your mantra.
Bring a watch if you have it otherwise you may have to estimate times.
4 rounds
30 seconds hard 30 seconds easy for six minutes
3 minute easy recovery
The hard 30 is at 85 to 90% of perceived max exertion
The easy is at 40 to 60%
“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”
― Randy Pausch, The Last Lecture
Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.
He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.” ― Mark Twain
Do three Burpees after every five broad-jumps.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
One of the things I like about Robb is that he is engaged in a path of learning and improvement. It is a constantly evolving process. He is not sold on his own opinions but rather in a search for the truth. He is not afraid to correct himself, a quality I find rare in people considered to be experts in their field.
Fear not, less than 2 days til the end of the world.
“The fear of death follows from the fear of life. A man who lives fully is prepared to die at any time.” ― Mark Twain
Note: Gym will be closed for Open Gym 4:00 to 5:30 pm on Thursday 12/20 due to a corporate event.
Friday is the end of the world as you all know (My theory is that as soon as the planets all line up on the opposite side of the sun, all of the solar system’s gravity will be working against us. We will be pulled into the sun. We must obey gravity it is the law),
so we are cancelling the 7:30pm class Friday night and having a party… A few short challenge throwdowns might add to the revelry. So if you want to entertain the masses in a showdown, throw down the gauntlet before a friend or a foe. Let the crowd determine your fate! They decide which WOD!
End of the world movie(s) will be shown. If you plan to imbibe, also plan for a safe return. Or to hang out until the end of the world.
I do have a friend who has a plan to save the world and is accepting donations for the cause…
if she is successful….We will also be cancelling the 7:30 am class on Saturday. We may need to recover:)
Tuesday 12/18/2012
Part A
Clean and Jerk
1 rep @ 80% of max
EMOM (every minute on the minute) 10 minutes
Part B
3 rounds for time
20 Pull Ups
20 Thrusters
400 m Run
Endurance WOD 5:30pm only
60 meter sprint(flat)
EMOM (see above) 18 minutes
“Prediction is very difficult, especially about the future.” ― Niels Bohr
“It is known that there are an infinite number of worlds, simply because there is an infinite amount of space for them to be in. However, not every one of them is inhabited. Therefore, there must be a finite number of inhabited worlds. Any finite number divided by infinity is as near to nothing as makes no odds, so the average population of all the planets in the Universe can be said to be zero. From this it follows that the population of the whole Universe is also zero, and that any people you may meet from time to time are merely the products of a deranged imagination.” ― Douglas Adams, The Restaurant at the End of the Universe
I think he means we shouldn’t expect to find anyone out there if we are the survivors of the earth’s destruction. – so sad.
If time difference greater than +/- 6 seconds per round; 10 burpee penalty
“We have to dare to be ourselves, however frightening or strange that self may prove to be.” ― May Sarton
“Nothing, Everything, Anything, Something: If you have nothing, then you have everything, because you have the freedom to do anything, without the fear of losing something.” ― Jarod Kintz
DANIEL
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.First Posted 15 June 2006
For time:
50 Pull-ups
400 meter run
Thruster, 21 reps 95/65
800 meter run
Thruster, 21 reps 95/65
400 meter run
50 Pull-ups
Endurance WOD:
8 x build to max speed <100m
+
6 x 400 meter run
90 seconds rest
“There are no secrets to success: don’t waste time looking for them. Success is the result of perfection, hard work, learning from failure, loyalty to those for whom you work, and persistence.” ― Colin Powell
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ~Greg Glassman
“Sometime we are lucky enough to know that our lives have been changed, to discard the old, embrace the new, and run headlong down an immutable course” ― Jacques-Yves Cousteau
Refresh, refresh, refresh. Crossfit has still not posted the first WOD for the CF Open. Its seeming like pretty much everyone who is signed up cannot make it on saturday to do it. Sooooo if you will be gone over the weekend you can do the WOD during open gym or during a class if it will not interfere with the rest of the class. Right now the plan was to do the workout on Saturday at 10am. If we do it on Sunday would anyone be able to make it then?
The Crossfit Open starts today. For those who signed up we will be running the workouts on saturday afternoons unless you really need to do it on a different day. It should be a fun 6 weeks to see where your at against the rest of the crossfit world. Whos excited?
Masters Madness Competition in Martinez
May 11Th 9am -4pm
Paleo Lean Out!!
Starts Wednesday May 15 at 7:30pm BE HERE!!!
Sign up at Gym before May 8th.
$25 for 5 sessions!!!!!
$150 Optional (healthy) supplement package to increase fat loss may be split between 2 people.
RECIPE OF THE DAY: French Nicoise Salad
