Archive for January, 2011
Tuesday WOD, February 1, 2011
Posted on 31. Jan, 2011 by Amie.
WOD:
“Farmer Cindy”
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
After every two rounds, 50m Farmers carry.
Post completed rounds to comments.
Weightlifting commercials are funny….
I like this commercial too because it reminds me, I never lift alone……
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Monday WOD, January 31, 2011
Posted on 30. Jan, 2011 by Amie.
WOD:
For time:
10 Clean and jerks (155 lb./115 lb.)
10 Back squats
10 Clean and jerks
rest 1 minute
50 Burpees
Post time to comments.
Ian Wilson set a new school age record at the American Open this past December….16 yrs. old, and he clean and jerks 400 lbs…..
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UPDATES!
Posted on 28. Jan, 2011 by Amie.
David Griffin and his wife welcomed a baby Girl, Madison Blake, late Thursday night! Madison weighed in at 7 lbs., 13 oz. David is a Fort Worth firefighter at the station around the corner on White Settlement (one of our first responders!) and stops in to CF7 when he’s in town. Congratulations to the Griffin family!!
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Manton update #9!!
Friday, January 21
This is my first real chance to write in a few days. I’ve been trying to get sleep. I wouldn’t have written tonight except I was woken up to iron for half an hour and none of my stuff needs ironing currently.
Hooray sister!! I really like the name you chose over the others.
We scored a 4.72 on drill. Two of the mistakes shouldn’t have happened but the other was understandable. Our score was high enough to allow us to march places without our RDC’s (i.e.: no supervision). There is another assessment in a week or two which we will smoke.
Okay, back to bed. Send more baby pictures.
Saturday, January 22
Am I even getting these dates correct? The one thing that sucks about Saturday/Sunday is that we get no mail. Hopefully some more baby pictures will be in the next bundle. Also, spell the name phonetically for me please.
Nothing too exciting this week other than drill. PT was fun everyday. I’m still coughing a bit and my throat hurts and I don’t have a voice but I feel fine. I’ll stretch tonight during ironing; we don’t get nearly enough of that.
Time to get some sleep. Eight hours tonight!
Sunday, January 23
Not much to do today during Holiday Routine. I’m in the head writing on one of the benches by the showers because I’m tired of sitting on the floor. We have fire fighting, damage control, etc. over the next two weeks before battle stations. We also get to hit the gas chamber soon which should be fun in a sucky kind of way like the 48 degree water was.
It’s weird not sleeping much. I almost fell asleep twice last week while marching. I almost fell over about 20 times while just standing. A lot of the times when that happens and my eyes are heavy my vision shakes / vibrates for half a second. It looks exactly like something you would see in a movie. I hear that’s a common side effect of sleep deprivation.
If there is one thing I miss from the civilian world it’s music. I just have different military tunes stuck in my head here and the same four or five songs gets old.
I’m going to go work on my uniforms and boots.
Love,
Manton
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Friday WOD, January 28, 2011
Posted on 27. Jan, 2011 by Amie.
Warmup:
Your challenge today is to go in early and spend 10-15 minutes warming up before Ryan tells you to warm up. Take extra time and see how you feel after the WOD.
WOD:
Four rounds for time of:
5 Front squats (185 lb./135 lb.)
10 Burpees
15 Pull-ups
20 Wallballs
Post time to comments.
Cool down:
Do today’s Mobility WOD, as well as 15 minutes of additional time stretching.
The last installment of our injury prevention series focuses on the most common injuries….watch the video below and then, read on!
The most common injuries we hear over and over are shoulders and back injuries. Most occur because we didn’t take time to warm up properly and/or lifting too heavy of a weight. Stretch and strengthen your shoulders every day by doing shoulder mobility exercises – they may be tough at first, but the more you do them, the better your shoulder will feel! Core Performance has a shoulder pre-hab program that has many good tips for strengthening your shoulder. Also ask your coaches for their favorite shoulder stretches and start incorporating them into your daily warmup and cool down.
This stretch is great for your rotator cuff….it’s part of my PT, and I do it a little differently, using the wall, rather than a towel. I do 3×30 seconds on each side, and at first, it was really tough to knock out 30 seconds…now, I do this stretch A LOT every day, and it’s a personal favorite!
Your back will also hurt from time to time….this stretch is GREAT for loosening up your lower back. Try to get your knee on the floor, while keeping the opposite shoulder on the floor as well. You might not have much flexibility to do this initially, but keep practicing (3×30 seconds, each side), and within a week, you will be able to!
Another great stretch for your back and shoulders is the standing rhomboid stretch! This stretch is one of my new favorites, particularly after many pull-ups! Use the poles on the pull-up bar to grab on to and stretch your back and shoulders – you can adjust the placement of your hand up or down for a greater stretch.
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Thursday WOD, January 27, 2011
Posted on 26. Jan, 2011 by Amie.
Warmup:
In addition to Ryan’s warmup, get to the gym early enough to spend 20 minutes on your warm up routine.
WOD:
10 minutes of max reps Kettlebell snatch,
followed by tabata sit ups,
followed by 3x 100m row sprints
Post reps, tabata score and row times to comments.
Cool down:
Do today’s Mobility WOD, as well as 15 minutes of additional time stretching.
“Pain is not my enemy; it is my call to greatness. But when dealing with the Iron, one must be careful to interpret the pain correctly. Most injuries involving the Iron come from ego. I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control. ” – Henry Rollins
Remember that show, “Home Improvement”? Tim Allen would get in the garage or around a bunch of tools, and what happened???
The funny thing is, if you watch the white board at CF7, you can see the same grunting happening (watch the third, fourth and fifth grunts in the video especially – those are CrossFit! 
)….we all have our “person” that we look to see what their time and weight was and try to beat them. Some days, you get the confused grunt, wondering how your person did the weight they posted….other times, you get the sad grunt, knowing that day, you will not win. But best of all is the day when the loud grunting happens, smiles are at the white board because that day is the day you know, you will beat your “person”.
The white board is a powerful motivator, and putting “Rx” by your name really drives CrossFitters. Some days you win, and some days, you walk out wishing you had listened to your head about which weight to use….the hardest part is to not let your ego get in the way of your development as an athlete. CrossFit is YOU vs. YOU, and you have to remember each day to let your technique decide what weight to use, not your ego. If you lift more weight than your technique can support, make no mistake about it, you will get hurt.
So, how do you know what weight to pick and use in a given WOD? Andy and I discuss that topic in the video below!
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