Archive for 'Members'
CF7 Social–UPDATE!!!!!
Posted on17. Jun, 2010 by Amie.
Saturday, June 26 is a day of FUN for CF7!
Event no.1: Saturday AM WOD – 9 AM. Be there!
Event no. 2: Pub Crawl, 1 pm – 5 pm. (You had to register for this event, and registrations are closed – so sorry for the late info on that!)
Event no. 3: Pool party on top of Montgomery Plaza!
The party starts at 6 pm. Bring your suit, some meat to grill, and drinks (must be in a can, plastic bottle or a box – NO GLASS!).
Kristin T., a CF7 regular, is a resident at Montgomery Plaza and has volunteered her pool! Park in the west side parking lot, and you will need to tell the desk you are there for a party – they will direct you from there. Roosters, afternooners, kids, are all encouraged to attend!!!
Continue Reading
Wednesday WOD, 6/2/10
Posted on01. Jun, 2010 by Amie.
“Running Cindy”
As many rounds as possible in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
100m Run (out back door to the stop sign and back)
Post rounds to comments.
Meet Scott Sankary, aka “Sank”
Favorite WOD: Cindy, 19 rounds PR
Least Favorite WOD: anything with a lot of C&J….I’ve got a lot of work to do on my Olympic lifiting, and I really need to work on this element.
How are you so efficient at burpees? I’m very low to the ground and not afraid of the concrete. (Ryan said burpees are how Sank ties his shoes, haha)
Why did you start CF? I needed to step-it up. Fat and over 40 wasn’t everything I thought it would be. I went to a bootcamp type class, and the instructor was a CrossFitter – started from there.
What is your fitness background? I worked out with a personal trainer for about 10 years prior to CrossFit and still work out with him once a week. I was a decent high school athlete. Nothing really stands out otherwise because I’ve never become addicted to any form of exercise….until I found the CrossFit cult that is.
Do you wear the “Five Finger” outside of CF? Only with a coat and tie.
You brought your son the other day – is he going to start CF? I have two boys, and I absolutely would like for both of them to become CrossFitters. I taught my 14 year old how to kip in about 5 minutes a few months ago (it took me 9 months). He did 29 the other day in one of his first high school football workouts and impressed the upper classman, so it’s already paying off for him, and he’s never been to a workout. Another little known fact….my wife Michelle comes to the Tues/Thur 9am class.
You go to both the 6 am classes and the 4:30 classes. What are the differences between the two? The two classes have a totally different feel. The rooster group is a great mix of young (i.e. Eric) and old (i.e. Paukune). It’s a great group, but we’re not long time CrossFitters (except for Dike)….We’re slowly working on improving our “not as rx’ed” reputation. 4:30 is the real deal with Ronin and the boys. They’re not only more physically fit but also more intellectually fit…except when Whiskey shows up.
You came the other day during 4:30 and complained about the heat….what’s up with that? I will not be coming to 4:30 this summer if I can help it. The older I get, the more I hate the heat. I can’t wait until the day when I’m regularly attending CrossFit classes in Colorado between June and September!
What are your CrossFit goals for the next three months? Good question. I’ve got to step it up in several areas….Olympic lifting, namely C&J, needs a lot of work. I need to learn muscle ups. I need to work on DU’s and need to get my pull-ups back up to speed.
Do you have a favorite CrossFit video? The first CrossFit games video with Dutch is greatness (“Every Second Counts”). I knew I was hooked when I actually sat and watched the whole thing one night.
If you could give advice to a person who is just starting out CrossFit, what would it be? Commit to 3 days a week for 90 days…If you get through it, you’ll be amazed at the progress you make. The other piece of advice….don’t let Paukune get between your ears.
Continue Reading
Becoming Fearless
Fear is an emotional response to a perceived threat. Fear is also almost always associated with a future event, such as worsening of a situation, or continuation of a situation that is unacceptable.
I have a fear of snatches.
Pick any lift – squats, clean, jerk, press, etc. and, I can do them without even thinking about it. It may not be a perfect lift, but I can clear my mind and just lift. Snatches on the other hand, are so technical…I can’t do them yet without having to “think” about it. I can coach others in perfecting their technique with snatches, but as far as my own lifts, they are by far my greatest nemesis.
About this time last year, I almost broke my nose doing snatches. On one particular attempt, I heard Coach Burgener in my head saying “BE AGGRESSIVE” – I was a little too aggressive and drove the bar right into my face. I cannot adequately describe how bad it hurt, other than to say I’m fairly confident my nostrils touched my eyeballs. I thought I had done something so unique too, and when I sent Coach Burgener an email about it, he sent one back that simply said, “You didn’t finish the pull.”
(Owen Franks at Mike’s Gym, finishing the third pull – see the sequence of pictures below.)
I’ve learned a great deal from that day. First, when you fall down, get right back up and try again. The worst mistake I made was not listening to the next piece of advice Coach Burgener told me….Coach Burgener told me to get back on the bar right away, don’t wait, get back in the gym the very next day and try again. I see now why. It’s like riding a bike – you fall off, the best thing to do is get back on and try again. Unfortunately, I really thought I had broken my nose (luckily I didn’t), and it hurt so, so bad. I avoided snatches for a long time, and I ended up building up a fear in my head that snatches were going to hurt me.
The longer I waited, the worse the fear got. I suffered greatly from “paralysis by analysis” to the point where I had trouble snatching just the bar. When I finally decided to try again, I had to start all over from square one. I owe a debt of gratitude to Coach Burgener and Dutch who tolerated my endless questions and training sessions to help me get back on track. Dutch has an endless amount of patience because he has told me nearly 5,000 times the one or two things I need to correct, and my mind still gets in the way.
The biggest lesson I have learned is though I still fear snatches, I have learned I have to be FEARLESS.
Being FEARLESS means you get your mind out the way and just lift. Being FEARLESS means trusting that your body does indeed know what to do, and at the end of the day, all you really have to worry about is jumping and landing. Being FEARLESS means practicing snatches knowing each rep is an opportunity to make the next rep more perfect than the last.
My goal for 2010 is to become FEARLESS.
(Owen Franks snatch progression)
(Owen finishing the third pull!)
(Photos courtesy of Coach Burgener)
Continue Reading
All about Manton…
You may have heard about Manton and his quest to run a 100 mile race. No, that’s not a typo – 100 miles. Manton entered a 100-miler over the weekend, and we wanted to find out how he did and what makes him tick….Manton is currently a student at TCU, will graduate in May, and head off to the Navy.
Favorite WOD: Helen (PR 8:03)
Least favorite WOD: Anything with double unders
AT: Do you remember your first WOD?
MW: Yes, it was Cindy. I got 7 rounds; my current PR is 25 rounds.
Why did you start CrossFit?
It’s what the SEALs do.
You ran a 100-mile race over the weekend…how did it go?
Well, in mile 3, I hurt my Achilles tendon. For the next 30 miles, it wasn’t too bad, kind a dull ache. Then, mile 31, it started feeling like a sprain. So, from miles 31-40, I spent the time trying to convince myself to stop, that stopping was the right thing to do to avoid a really serious injury. So, I stopped at 40.
I’ve entered three long distance races so far – a 30-mile, a 50-mile and the 100-mile. I have registered for another 100 miler for May.
100 miles is crazy talk. I drive 40 miles in my car to and from school each day – I cannot imagine running that! Were you always an athlete?
No, actually, I was a fat computer nerd. I spent 16 hours a day in front of a computer. My record is actually 18 hours on the computer.
NO WAY! Are you serious?
Yes – I did gymnastics, soccer and baseball until about 9 or 10, then became more interested in computers….
Check out Manton doing butterfly kip muscle ups in a recent WOD…
Continue Reading
Meet the Rooster Club and Mark Paukune!
Meet Mark Paukune, one of the Roosters!
When did you start CrossFit?
Oh, about two and half years ago. It looked like fun, thought I’d give it a try!
What is your favorite WOD?
Anything that involves running.
What is your least favorite WOD?
I don’t like lifting heavy weights.
What is the “Rooster Club”?
It’s an elite fighting force of CrossFitters. You can join by invitation only.
Yeah, but 6 am is REALLY early! What is the best part about the Rooster Club?
Oh, by far the people. It’s the best group of people, and since you go to CF7 early in the morning, your afternoon is free, so you can go to happy hour.
Who is a better coach, Newley or Ryan?
ME! By far, without question.
At the Paleo potluck, you found the donuts – what’s up with that?
Loved the donuts!
Continue Reading
CrossFit Games 2010
CrossFit Journal, Free Issue
