CrossFit Persevere

Day 1 of a new cycle~bring it on!

Ramblings

1. Commitment to yourself: I know I know, it’s a crazy time of year BUT, (yup there’s a but) sorry folks I don’t use it as an excuse to blow off doing YOUR body good.  For most of you there are a few time slots to get yourself here.  Can’t swing the usual 8:45-11am?  Tom is at CFP as of 5:30am on CF on days and 6am on CF off days.  **Check the hours link for complete coverage.**  Kudos to you Eileen for hittin’ it Monday night with Tom.  Although I miss seeing you in your usual time slot I am proud of you for making your CF WOD fit into your day.

2. Stress Eating: Put the fork down, the bag of opened chips in the garbage, and GET RID OF THE THE TURKEY DAY LEFTOVERS.  With the stress of holidays and lack of sleep eating as a way of coping creeps up on us.  Be aware and make good choices.  I will follow my own advice on this one as I have been doing way too much picking at things.

3. Diet Challenge: Donna and Mel continue to melt away.  I have also noticed remarkable changes with Kelly W. and Jodi B.  Kelly, you are awesome at posting your food intake on the “Diet Challenge” page.  I feel like there has not been enough meeting time, accountability, and follow up with this group.  I’m sorry.  If done again, it will have to be done much more structured in my opinion.

4. Tuesday/Thursday 12pm slot: is off the schedule indefinitely.  I miss you Kathleen and Val, but PT will not be over any time soon.

TODAY’S WOD

Wednesday 091202

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
“One-arm” pull-up right arm (left hand grabs the right wrist)
“One-arm” pull-up left arm (right hand grabs the left wrist)

Post time to comments.

I’m liking this “1 arm friendly” WOD!

24 MORE SHOPPING DAYS LEFT ‘TILL CHRISTMAS!

TODAY’S WOD

1. Rest Day

2. A Tom Creation

3. 21, 18, 15, 12, 9, 6 of:

Row (for calories)

Push ups~want some added fun?  do ring push ups and add a plate to your back if you so desire!

Wall Ball 20#/14#

Sit Ups~anchored abmat

Caleb came in with that little ditty.  I am not sure if he made it up or if he found it from another affiliate site.  Full credit will be sure to be given if from another affiliate site.

Row Challenge put out by Concept 2:

Concept2 10th Annual Holiday Challenge~11/26-12/24

From the Fall newsletter”  “Besides helping you maintain your fitness and fend off holiday weight gain and stress, we’re giving you the option of supporting organizations whose mission it is to make sure that no one goes hungry and our food supply is sustainable.

For every person who rows at least 100k during the challenge, Concept2 will donate $.02 per kilometer (1000 meters) rowed to your choice of the following organizations: Oxfam International (oxfam.org), Slow Food USA (slowfoodusa.org), Feeding America (feedingamerica.org), or The Center for an Agricultural Economy (hardwickagriculture.org).  Once you get beyond 100k, Concept2  will donate $.04 per kilometer rowed.  For kids and adaptive rowers, the $.04 rate will take effect at 50k.

To participate visit concept2.com/logbook for instructions.  It’s easy and free.  Each athlete needs to register individually~this is not a team event.

The breakdown: Row 10×10,000m and reach the 100k goal or row 20×5000m and reach the 100k goal.

TODAY’S WOD

Monday 091130

Front squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 090915.

**Saturday 6AM~ Matson Hill Loop.  Meet Jodi and Kim in Kim’s driveway. HAPPY THANKSGIVING EVERYONE!

I am thankful for all the energy each of you pumps out at CFP every day!  Thank you for being such motivational force for me and each other.

Hey, I am half in the bag with many of you celebrating the season in my home~”Joshie” will be loads of fun after the dangeritas, desserts, etc!!!!  Love you all! 

SUNDAY’S WOD

Sunday 091129

“Joshie“

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Compare to 090221.

SATURDAY’S WOD

Saturday 091128

“Linda“

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 090812.

FRIDAY’S WOD

1. make up a missed one

2. “Lumberjack 20″

20 deadlifts 275#

Run 400 meters

20 KB swings 2 pood

Run 400 meters

20 OHS 115#

Run 400 meters

20 Burpees

Run 400 meters

20 C2B pull ups

Run 400 meters

20 box jumps 24″

Run 400 meters

20 DB squat cleans 45#

Run 400 meters

**Scale as needed**

THURSDAY’S WOD

Thursday 091126

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

This will be a fun little gasser!  C’mon down to CFP and rip it out!

CALEB~double unders ordered up just for you.

Order forms for sweatshirts and tank tops are available at CFP. Let’s get this wrapped up by Monday so I can put an order in with Renee.

Tom WILL NOT be at CFP early Friday morning.  Friday hours are 8:45-11am.

There are no Friday, November 27 evening hours.

Saturday~normal 8:30-11am.  Kids skill class is 10:30-11:15am.

Sunday~9-11am

Self Motivation Award~although I don’t have a picture, Kimberley took it upon herself after the 400m walking lunges to make up the deadlift WOD.  There she was off on the platform all by herself loading the bar and NAILED A PR OF 175#~Way to go girl!!

Thursday~Turkey Day: 5:30-8:00am.  Tom will arrive at 5:30am and I will stroll in to wrap it up by 8am.  Anyone who is running Manchester, have a great time!

Friday, November 27, 2009: 8:45am-11:30am.  No evening hours.

Saturday, November 28, 2009: normal hours of 8:30-11am  Kids Fun 10:30-11:15am.

Sunday, November 29, 2009: 9-11am  **If my rear makes the effort to get out of bed after our Holiday Shin Dig, your rear better be there too!**

Order forms for Ladies Tanks and Unisex Sweatshirts are available at CFP on the front counter top.

TODAY’S WOD

Wednesday 091125

400 meter Walking lunge

Post time and number of steps to comments.

Compare to 071216

Oh yeah….an A$$ burner for sure!!!  It will not be the same without driveway hill hell at the CFP homestead!

Congratulations to all who stuck it out with yesterday’s WOD and hit PR’s as well!  You all are really great to be around!

Schedule Change this week:

Thursday~Turkey Day: 5:30-8:00am.  Tom will arrive at 5:30am and I will stroll in to wrap it up by 8am.  Anyone who is running Manchester, have a great time!

Friday, November 27, 2009: 8:45am-11:30am.  No evening hours.

Saturday, November 28, 2009: normal hours of 8:30-11am  Kids Fun 10:30-11:15am.

Sunday, November 29, 2009: 9-11am  **If my rear makes the effort to get out of bed after our Holiday Shin Dig, your rear better be there too!**

TODAY’S WOD

Tuesday 091124

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 090921.

Thanks for the fun weekend WOD’s everyone.  Donna, thanks for popping in Saturday-stop watch in one hand and coffee in the other!

Kids~great job on Saturday AM with your skill work!

You CrossFit~what does that mean?  Hopefully you have been able to develop in these following areas while at CFP.  Have you gotten comfortable with UNCOMFORTABLE?  Do you cherry pick WOD’s or attack them all?

1. Diet-you are what you eat 2. metabolic conditioning-aerobic (running for 20 or more minutes), anaerobic (short intense burst like 100 meter sprint) 3. Weightlifting- ability to control external objects and produce power (Olympic Lifts) 4. Gymnastics-develop functional capacity for body control and range of motion  (squats, handstands) 5. Sports-applying fitness in a competitive atmosphere

Information from L1 CrossFit Training Guide

TODAY’S WOD

Listen to your body~been WODing all weekend?  Did you add in extras like a long run on Sunday (a shout out to Jodi and Kris for joining me yesterday !).  If you are all caught up consider a rest day, otherwise get ready to crank it out today.

Dr. D~ how was your weekend away at Notre Dame?!

Schedule Change this week:

Thursday~Turkey Day: 6:30-8:00am.  Anyone who is running Manchester, have a great time!

Friday, November 27, 2009: 8:45am-11:30am.  No evening hours.

Saturday, November 28, 2009: normal hours of 8:30-11am  Kids Fun 10:30-11:15am.

Sunday, November 29, 2009: 9-11am  **If my rear makes the effort to get out of bed after our Holiday Shin Dig, your rear better be there too!**

There could be additional changes if Tom needs to tweak his schedule due to holiday travel.  When/if he tells me any change I will post it on the website.

Hmmm, there seems to be a slight decline in attendance from some of our CFP family members.  Yup, it’s getting to be a loony toon time of year.  However, kicking yourself to the curb through all the holiday prep and planning isn’t good physically or mentally.  Keep your commitment to exercise a priority.

Saturday, November 21, 2009: 8:30-11am **Kid Fitness Class 10:30-11:15am**

Sunday, November 22, 2009: 9-11am

TODAY’S WOD

Saturday 091121

For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups

Post time and weight used for pull-ups to comments.

SUNDAY’S WOD

Sunday 091122

Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps

Post rounds completed to comments.

Carrie, I have been told that you had CFP ROCKIN’ Thursday morning!  THANK YOU!

Tom, your 500 double under/5 burpees on the minute sounds GREAT!  Is it OK if I tackle it with something other than burpees as my shoulder cna’t handle push ups yet..something about that type of pushing motion.  I could do back extensions, sit ups, even pull ups….give me a sub for the burps!

MEL~ FRAN WITH ALL KIPPING PULL UPS…NO BAND!  I AM SO FLIPPIN’ PROUD OF YOU AND BUMMED THAT I MISSED IT!!  CONGRATS TO YOU!

Check this video out for some inspiration on determination to make a positive lifestyle change!

Jason David, Motor City CrossFit, “Fran” – video [wmv] [mov]

Housekeeping:

1. CFP Holiday Party is 11/28/09.  If you have not already confirmed via email or white board by the cubbies

2.Corrie Hoyt is selling Poinsettia’s to help defray the cost of her 8th grade Washington D.C. trip.  There is a sign up sheet at CFP if interested.

3. There is not a Friday night WOD time 11/20/09

4. Kids time on Saturday, 11/21 is 10:30-11:15 sharp.  I have to get Mallory at 11:30am from tennis and then hit the H1N1 vaccine for them at 11:40am.  Kathleen, you are more than welcome to use the treadmill during kid time!

TODAY’S WOD

Friday 091120

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Housekeeping:

1. Holiday Party is November 28, 2009 at 7pm…CFP original headquarters, 43 Purtill Street

**Please confirm via email or signing up on the white board above the cubbies by 11/20/09.**  No sign up-no email= I assume you are not coming!

2. Corrie Hoyt is selling Poinsettia’s to raise money for her class trip to Washington D.C.  There is a sign up sheet at CFP by the cubbbies.

3. Meme and Carrie (possibly Pam too if she skips thong class!) will hold down the fort today until 10:45am.  I am in Boston for a “cancer land check up”.  No alarms~just the normal gig!

4. There is not a Friday night 6:30-8pm WOD this week.

5. Saturday’s kids class needs to be tweaked: 10:30-11:15am sharp.

6. Sunday, November 22 hours are 9-11am

TODAY’S WOD

1. Make up a missed WOD~ I know Renee is DYING to do “Eva”..get there early girl and rip it out!

2. If Tom has some lovin’ on the board, have at it IF you are all caught up.

3. Work your weaknesses~double unders, handstand push ups, etc..