Nov
28
2007
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Written by Troy Dodson
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Wednesday, 28 November 2007 |
Lt. Michael Murphy was awarded The Medal of Honor last month - the 1st for combat in Afghanistan. Murph was an avid CrossFitter. A "Hero" workout was created in his honor and is today's CF WoD. Read more about Murph and his SEAL Team by clicking the link: "Murph" Article
To read more about the events surrounding "Murph's" team's mission check out:
'Lone Survivor' by Marcus Luttrell
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Nov
20
2007
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Written by Troy Dodson
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Tuesday, 20 November 2007 |
You know your are motivated when you not only show up day in and day out at 6am to do our style of training, but you also show up and think up a hard workout to do in the parking lot by yourself on the one morning your trainer doesn't show!
That's what happened today. And Brady, Jessica, Brett, and Annie R. didn't just head home, instead they did:
Max rounds in 20 minutes of:
20 Squats
20 Push Ups
400m run
We are proud that our clients don't just show up because they have to; they show because they want to, and they are determined to create their own success. Good job, guys!
Their results:
Jessica - 7 rounds
Brett- 7 rounds
Ann - 6 rounds
Brday - 6.5 rounds |
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Read more...
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Nov
12
2007
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Monday, 12 November 2007 |
The kipping pull-up (as opposed to the traditional strict dead-hang pull-up) is used in Crossfit for a variety of reasons. By “kipping” we are able to do more work in a shorter amount of time. Typically an athlete can increase his or her pull-up numbers by a multiple of two or more thus allowing them to increase the amount of work they can do in a shorter amount of time. The increase in work and reduction in time increases the overall power output of a given workout.
Power is defined as work divided by time or equivalently (Force x distance)/time- therefore decreasing the time it takes to complete a particular workout involving pull-ups results in an increased power output. The reason we care about Power more than strength or endurance or even speed in Crossfit, is that power output is what taxes the whole human system to the greatest degree – and thereby elicits the highest neuroendocrine response- i.e. positive increases in the good hormones (testosterone, growth hormone, IGF, etc.)
Additionally, the kipping pull-up requires more overall body coordination, involves more synergist musculature, and is more anerobically challenging than the conventional pull-up.
The whole point of our metabolic conditioning workouts (most named workouts and in general those that are timed) is to measure/challenge power output. When we increase an individual’s ability to increase power we observe a corollary increase in absolute strength, speed, endurance and stamina. If workouts are designed to increase absolute strength, strength is the only area of improvement.
Strength is good, but we are greedy and want improvement in all areas of fitness! So, Kipping is the way to go most of the time. It is not about what feels/works the best to you, it’s about power output.
A great video of Coach Glassman explaining the kipping pull-up:
http://media.crossfit.com/cf-video/CrossFit_Kipping1-Concept.wmv
Eva teaching the Kipping pull-up
http://media.crossfit.com/cf-video/eva-on-kipping.wmv |
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Sep
11
2007
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Written by Troy Dodson
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Tuesday, 11 September 2007 |
From the St. Louis Post-Dispatch:
"Every muscle was shaking, and I was sure my legs would buckle on the way to the car. For the next week, I was unable to walk, run, sit or stoop without deep, deep tissue pain. Rolling over in bed hurt."
Check out the full article. |
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Sep
08
2007
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Written by Troy Dodson
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Saturday, 08 September 2007 |
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Those of you who have been with us for a while have probably noticed that we have experienced a lot of growth during the last several months. While the growth is certainly welcome, and changing the dynamic of our workouts (more people = more fun) it has also come with some unexpected side effects.
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Read more...
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