Oakland County CrossFit

ATTENTION MEMBERS:

6:00 am Class will ONLY be offered on Monday – Wednesday – Friday

Beginning Monday August 30th.

Recently we received a very nice letter from Russell!  If you do not know Russell he has been a member at our facility for almost a year and has recently begun a new chapter in his life with the US Marines.  We are extremely proud of him and cannot wait to hear of his experiences in Boot Camp when he returns.  Here is the letter we received.

Dear CrossFitters,

Right now I fee like I’m in a new country.  It was a complete culture shock getting off the bus.  It is a completely new way of life.  They have their own language, clothing and own way of doing everything.  Everything is done quickly and with no wasted energy.  It is a 3, 2, 1, go life.  CrossFit could not of prepared me any better.  When they were explaining PT they told everyone that we would be doing CrossFit.  The first workout (WOD) we did was a 600 m run then 10 diamond push-ups, 20 burpees, 30 sit-ups, and 40 air squats, 2RFT.  It was still hard, but unlike everyone else I wasn’t sore the next day.

It’s amazing how an atmosphere can effect your workout.  I can’t think of a better group of people to workout with than Oakland County CrossFiters.  I feel so blessed to know such a great group of people.  Everyone at CrossFit is very different and unique to themselves, but the one thing we have in common is we know how to bust our asses and push other people to new heights no matter what your goals are.  Overall I’m surviving and doing well considering my situation.  (I love this line…hee hee hee…..his “situation” ~ Andrea)

Once again thanks for all your support in the last couple of months and letting me be a part of the CrossFit family.

Love,

Russell

P.S.  Tell the Cross Family that I could us some “Jack” here at boot camp.  Tell Lisa that I’m still waiting for her muscle up letter.  Tell Katie that I’m looking forward to seeing her lift 500 pounds when I get back!

TODAY’S STRENGTH

Shoulder Press

TODAY’S WOD:

Complete 2 Push Presses each min for 12 minutes

Rx:  155 / 105

Sometimes when workouts like today come up we get frustrated and wonder why do I have to do this. Watch this video of Mikko Salo, who won the 2009 CrossFit Games and took 5th in the 2010 CrossFit Games to know why.

Today’s Skill / Strength

Dead Hang Pull Ups

Ring Dips

Today’s WOD:  ”Annie”

50 – 40 – 30 – 20 – 10

Double Unders

Sit ups

Today’s Whiteboard:

Today’s Strength:

Back Squats

Today’s WOD:

5 RFT

5 Squat Cleans

10 Hand Stand Push Ups

Today’s Whiteboard:

If you have not met Julie then you have not meet one of the most energetic and caring people I know!   Julie tore her Achilles Tendon earlier this year and has looked this challenge in the eye and said, “you will not win!”   Still in a boot, she was still coming to the box to get her WOD on with minor modifications of course, but she did it!   She continued to teach our awesome gymnastic skills class on Monday nights to some of our awesome athletes.  She can do Chest-to-bar pull ups like they are a walk in the park, she can probably walk a mile on her hands, and to top it all off she just became the first woman in the muscle up club!!!! We are so  proud of her and very thankful that she is apart of our CrossFit family!   Thanks for all you do.  You truly make our box a better place to be and you are helping so many people become better athletes!

Julie & Her Peeps

Coach Julie & Gymnastic Class

Julie WODing with The Boot

Also, If you have not taken the opportunity to check out the CrossFit Main Page ( crossfit.com ), I highly suggest you do!  There is more information there than one person can take in and it will help make your CrossFit experience all that much better.  You will be amazed at the number of people who are living the CrossFit lifestyle too.  If you have not tried CrossFit you might ask yourself why.

I can tell you first hand that in all my years of Personal Training others, training myself, participating in competitive Olympic Lifting and Triathlons, I have NEVER been this strong, this fit, or this healthy!   What is the program?  Constantly varied movements done in almost complete randomness.  I run, row and jump rope.  I lift heavy weights, do kipping pull-ups, and body weight movements.  I mix them up into as many different patterns as possible to test my fitness limits in a different way each day.

On the nutrition front…..I have done the “Body Building Diet” to drop the extra weight a bit faster (not something I would suggest).  I have tried the low-fat method of madness with not great results.  I always felt like there was still too much “junk” over my muscles.  Now I eat lots of great things including:  steak, fish, eggs, chicken, vegetables, fruit, nuts, and anything else my hunter gather ancestors could have gotten their little hands on.  Do I also have some other goodies every so often.  Yep.  But because I eat good most of the time and work my tail off in the gym I can.

Are you waiting to check out CrossFit because you still are not so sure…..come on in and let us show you around!  It is what you have been looking for.  Besides the great results, we have the best people around!   Hope to see you soon!

Today’s Skill

Muscle-Up Practice

Today’s WOD:

3 RFT

50 Jumps (18 in / 14 in above top of arm reach)

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups