Running and Endurance Certification

Don't forget CrazyWife and I are in Plano Texas today for the CrossFit
Running and Endurance Certification.

Wish us luck and we'll see you "Crazies" next Saturday for one last
workout before we head off to the Land of the Morning Calm - Korea...

We will hit two more workouts with Crazy Shannon on Tuesday and
Thursday since she is so drinkin the Kool-aid now.

(Edit: the CrossFit Running and Endurance was another huge success. Every CF cert we have been to has not failed to impress. We learned a ton of information about programming and endurance training as well as how to run with proper technique. CrazyWife had the highest percentage of improvement in running efficiency at 88% more efficient. I was in a close second at 71% improvement. Great job and thanks again BMack and Karl!!!)

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Saturday Crew at Jimmy Brought

Leah shows off her "L sit" during skill work

3, 2, 1...go!!!

Determined deadlifts...

Fast and furious kettlebell swings...

Victory lap with Caged Monkey...

SATURDAY 081122

Slow on the post but I finally got my act together. CrazyWife and I have been busy getting ready to move and sell the house and sell the truck and...

Great day to workout, pretty good weather for November but the ladies were really hoping to workout inside, at least that what it seemed like when I told them they were going to have run outside (a little bit). Smile.

Today's workout:
30 deadlifts
30 Kettlebell swings
Run 400 meters (one time around the gym)
20 deadlifts
20 Kb swings
Run 400m
10 deadlifts
10 Kb swings
Run 400m

Kathleen - 14:52
Leah T - 14:58
Rebecca - 15:45
Anna - 17:13

Times are approximate since I can't find where I wrote them down anywhere but I hope my CrossFit memory is still pretty close. Great work Ladies!!!

We had to reschedule Tuesday's workout with Shannon until next week but we will fit that one in for sure.

CrazyHusband will definitely be working out on Turkey Day so if anyone wants to get in on that anti-stuffing action, email.

CWCF Tuesday Crew tackles Angie

CrazyWife demonstrates the assisted HSPU

Sam with some high quality push ups

Sweet victory!!!

Jason and Crazy Monkey

Crazy Monkey lovin his new bouncer...

TUESDAY 081118

A couple of extra "Crazies" showed up for Shannon's regularly scheduled Tuesday beatings. The three of them got to warm up with some assisted hand stand push ups and some good lookin hand stands against the wall.

Then it was on the tackle "Angie" as a group.

ANGIE
100 pull ups
100 push ups
100 sit ups
100 squats

I just picked this one to see their faces when I explained what the workout was going to be. There is something about 100 reps of anything that makes your face crinkle and your jaw drop a little bit. But Shannon, Sam and Emily ganged up on Angie and took her down in no time flat. 17:20 to be exact. Emily was ready for more so we are going to have to make these workouts a little more challenging I guess...

Great job guys!!!

And we'll see Jason next time to give him a little taste of the Kool-Aid!!!

Team workouts in the gym

We had a great group today in the gym at Jimmy Brought. A few first timers joined in on the fun as well.

We warmed up with some squats with the PVC pipe and then went to work.

We formed up into three teams of two and squared off against each other in five different exercise and sprint circuits. One partner would perform the exercise while the second partner did a sprint across the gym to the half court line and back, then the partners would switch and the person who just got done running would perform the exercise while the exerciser got after their own sprint. We performed two circuits at each station and kept track of all the reps. After we had rotated through all five exercises we went through one last time all the way through the five exercises going through one circuit of each one without stopping. It was a smoker and everyone was ready for it to be over. All of that in just under 45 minutes. Not bad. I'm just glad these guys are getting away from wasting their time on the treadmill and elliptical machines... Success.

WallBalls

Frank - 10
Emily - 8
Jen - 8
Sam - 11
Kathleen - 8
Anna - 8

Air Squats

Frank - 10
Emily - 8
Jen - 8
Sam - 10
Kathleen - 10
Anna - 10

Push Ups

Frank - 20
Emily - 14
Jen - 10
Sam - 23
Kathleen - 13
Anna - 10

Box Jumps

Frank - 9
Emily - 6
Jen - 9
Sam - 10
Kathleen - 11
Anna - 10

Ball Slams

Frank - 8
Emily - 8
Jen - 8
Sam - 10
Kathleen - 8
Anna - 8

Great job everyone!!!!

Shannon rows uphill???

TUESDAY 081111

Row 1,000 meters

Shannon - 5:19

Did some extended skill work with "Crazy" Shannon to give her a little taste of the "power" of CrossFit. A little introduction to the Russian Kettlebell and how you can get a great "cardio" workout from just a funny little round piece of steel (with a handle on it?!?!?!?).

Then it was down on the ground for some work with the rings and some ring push ups. You know the ones... where you start to shake, your shoulder, chest, back, glute, thigh and ab muscles start to spasm and you fall flat on your face (all of four inches to the ground) and you learn what a real "ab" workout is. (By the way, CrossFit doesn't "do" abs, it's all about mid line stabilization baby!!!)

Finished with a hard push on the C2 Rower. Wanted to see what kind of effort she would give all out on the rower for 1,000 meters. Now Shannon has been rowing 1,000 meters as part of every warm up but at a leisurely pace, finishing around 5:20-5:30 every time. I wanted to see what she would get going all out. She was killing it for the first two minutes or so, holding down a blistering 2:10 pace when she ran out of gas. After a couple short breaks, and a strong finish, she still managed to finish at 5:19. Looks like we need to do more speed work to get her accustomed to holding a (little bit) faster "aerobic" pace for more than a few minutes. (Glycolytic pathway here we come...)

The 1,000 meter row gave me a very good idea where her fitness level is and what we need to do to get her faster... fast. Crazy Shannon is going to hit some extra-short workouts with more rest in between and we are going to hit them harder than she is used to. Slogging away comfortably on the treadmill or elliptical is a sure way to sabotage your fitness... huh??!?!?!!???

Anyone care to join us? Shannon needs a workout partner so that I'm not focusing on her the entire workout... please give Shannon a break, she will tell you how to workout for FREE...!!!

Health & Fitness Hierarchy

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A Theoretical Hierarchy of Development

A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, skill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.

We don’t deliberately order these components but nature will. If you have a deficiency at any level of “the pyramid” the components above will suffer.

--courtesy of www.crossfit.com

Please notice that NUTRITION is the base for any fitness program. No matter how hard you workout or how many extra hours a day you workout, if your nutrition sucks, you will never see the gains that you were hoping f0r. Work to get your nutrition right and the rest of it will follow.

Fight Gone Bad at Jimmy Brought

We broke out the rower and the "man box" and some weights for some Fight Gone Bad in the parking lot outside Jimmy Brought gym in some gorgeous Fall weather.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Ladies used 10 pound wall ball, 24 inch box jumps and 35 pound barbells. LTC Schiek and CrazyWife used 65 pound barbells.

246-LTC Schiek
201-Rebecca
196-Jen
230-Tyra
184-CrazyWife

Great job everybody!!!

Shannon attacks a bear...

THURSDAY 081106

Shannon got after the Dumbbell Bear Complex today.

Perform the following exercises as one set every minute on the minute.

5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell front squats

Shannon was able to handle ten rounds of this one with 10 pound dumbbells so she is ready for more weight next time...

Good job Shannon!!!

"Dead"lifting for your health

We finally broke out the barbells on "Crazy" Shannon from down the street and she performed beautifully. Reviewed the movements with a PVC pipe til she had it down and then started tackling our nice Pendalay bars. She tried out a little weight on one of our junior bars (10kg + 2x10lb bumpers) but that was too easy. Next was one of our women's bars (15kg + 2x10lb bumpers) but it was still no match for Shannon.

Finally got down to business with the regular men's bar (45lbs + 2x10lb bumpers) and her form got even better as the heavier weights prevented her from "cheating" the weight out of line. We eventually found her first ever 3-rep max on the Deadlift at... drumroll please... 100 pounds. Yes you read that right, 100 pounds of weight off the ground three times. Outstanding effort once again from Crazy Shannon. Now if we could just get her husband off of his treadmill/bench press addiction...



Shannon and her hubby will be out of town this weekend so they are going to miss out on our Fight Gone Bad workout at Jimmy Brought Gym on Fort Sam Houston on Saturday at 0830. Hopefully the weather will be nice and we can stay in the parking lot and collect funny looks from the elliptical bunnies... don't miss out... see you there... seriously... come on down...

"Crazies" drawing a crowd

CrazyWife was in the Jimmy Brought parking lot with our largest group
of Crazies to date.

Warm up: row 500m

Workout: AMRAP in 20 minutes of:

20m walking lunge
10 push ups
20m walking lunge

10 thrusters
20m sprint
10 push ups
20m sprint

20m medicine ball sprint (20#)
10 push ups
20m medicine ball sprint

CrazyWife
Leah
Tyra
Alicia
Kathleen

Keith and I were inside throwing some weight around with the Dan John
Rapid Ascent Program. Power cleans, presses and front squats were a
full load. Love that workout.

Fun was had by all.

With the gorgeous fall weather, we are planning on breaking out the
gear for our own Fight Gone Bad workout next week right outside Jimmy
Brought gym. You don't wanna miss this one.

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