CARL  &  PETER

Carl & Peter just completed their intro pack and have graduated into our group classes!   I have no doubts that you will welcome them with open arms and lots of encouragement!  Keep working hard guys you are doing great.

So on my cruising around the internet I found this great article, originally posted by CrossFit Franklin Lakes, on the differences between a first time visit at a Globo Gym versus a first time visit at a CrossFit Affiliate.   It is pretty funny and true.  What do you think?

First-time Crossfit visit vs.  first-time Globo gym visit

Globo first:

• Enter gym. Notice front desk employee sitting in front of a computer. Wait about 15-20 seconds for them to stop playing solitaire or Facebook.

• “Hi, I’m Brian. This is my first time here.” “Oh, let me get a “trainer” to show you around.”

• Walk through the gym. Trainer shows you the “cardio areas”, which consist of rows upon rows of treadmills, ellipticals, and stationary bikes.

• Next, you are shown the “machines areas”. Various contraptions with diagrams that highlight whatever muscle group the thing is supposed to isolate. If you’re lucky, they’ll have Hammer Strength stuff!! You may get a line like “This machine is designed to work you exactly like free weights.” You think to yourself, “Hmmm, well why not just do free weights, then?” You also note that at least 2 of the four walls in every area are made up entirely of mirrors. And people are standing and looking at themselves in them.

• The tour continues: “Here we have the free weight area. You can use this if you want to get hyoooge.” This typically equates to the square footage of a walk-in closet. Work boots, little tank-tops, and multiple shakers full of supplements abound.

• Now, the all-important retreat into a tiny office where you get the used-car sale. Something like, “Well, typically our memberships are $59/mo, plus a $269 sign-up fee. We’ll waive the fee and set you up on a tiered payment plan where every year the fee will drop 11.59043% until you reach year 4, at which point…” blah blah blah. You counter with, “Well my friend pays $20/mo with no sign-up fee.” They respond, “I’ll have to get my manager.” The dance continues. You threaten to walk out. At this point, you may or may not get the “super secret pricing deal”. You realize you’ve lost a little bit of your soul. They throw in free tanning.

• You are now a member. You work out for 2 years. You see the same people every day. You never talk to them. After 2 years you notice that they all look exactly the same as the first day you ever saw them, despite the fact that they spend at least an hour a day on the elliptical while reading a magazine or talking on their cell phones.

OK, the Crossfit gym first-time experience:

• The first thing you notice is that there really isn’t a front door – it’s a garage door. Or two. Did this place used to be an auto shop?

• The next thing you notice are people on the floor gasping for air. You can see this clearly as the whole place is one open room and the garage doors are open.

• You walk in. At first, you’re not quite sure who works there and who works out there – they all look about the same. Eventually, a trainer or owner finds you and greets you enthusiastically.

• You’re invited to take part in a workout. As you wait for the current group to finish up, you take notice of your surroundings.

• No air conditioning. No mirrors. Not a single treadmill. Rowers – uh oh.

• Ropes and gymnastics rings hanging from the ceiling. Kettlebells. Weight racks. Weird rubber weights. Lots and lots and lots of places to do pull-ups. Instead of mirrors, the walls are covered with dry-erase boards. And peoples names are listed under various workouts that have girls’ names as the titles. Obviously people compete over everything here. As people finish the workout and peel themselves off the floor, you notice that they all seem to be friends.

• OK, time for the workout. A trainer takes you and whoever else is there for a first-time visit and you do some stretches, and then they actually teach you how to do whatever you’re going to be doing that day. Real instruction (with PVC pipe), and the guy (or girl) actually sounds like they know what they’re talking about.

• Workout time. 3-2-1-go. 1 minute into the workout you realize that you actually might die before it’s done. You regret eating whatever it was you ate for breakfast, because you’re pretty sure everybody is going to see it coming out of your mouth. 7 minutes later you’re finished, and soaked with sweat on a pile on the floor. You think to yourself that you did more work in 7 minutes than most people at your old globo did in a month.

• After the workout, you’re told you can hang around and ask questions or go home and ice yourself down. No pitch.

Now, which one sounds better?    I’m pretty sure I have not exaggerated anything here and I can’t imagine a place better suited to make you the fittest, best looking person around!

Today’s Strength

Deadlifts & Back Squats

**Working weight is 90% of your 1 RM**

Complete the following for each movement:

5 Reps at 75% of your working weight

3 Reps at 85% of your working weight

Max Reps at 95% of your working weight

TODAY’S WOD:

21-18-15-12-9-6-3

Sumo-Deadlift High Pull

Push Press

Today’s Skill Work:

Handstands – Handstand Push Ups – Max Handstand Holds

Today’s WOD:

Sprint to corner of building and back

50 Air Squats

25 Sit Ups

Sprint to corner of building and back

50 Box Jumps  (24/20)

25 KTE

Sprint to corner of building and back

50 Walking Lunges (45/25)

25 Windshield Wipers

The form that the observance and celebration of Labor Day should take were outlined int he first proposal of the holiday – a street parade to exhibit to the public “the strength and esprit de corps of the trade and labor organizations” of the community, followed by a festival for the recreation and amusement of the workers and their families.  This became the pattern for the celebrations of Labor Day.   Speeches by prominent men and women were introduced later, as more emphasis was placed upon the economic and civic significance of the holiday.  Still later, by a resolution of the American Federation of Labor convention of 1909, the Sunday preceding Labor Day was adopted as Labor Sunday and dedicated to the spiritual and educational aspects of the labor movement.

The character of the Labor Day celebration has undergone a change in recent years, especially in large industrial centers where mass displays and huge parades have proven a problem.  This change, however, is more a shift in emphasis and medium, of expression.  Labor Day addresses by leading union officials, industrialists, educators, clerics and government officials are given wide coverage in newspapers, radio, and television.

The vital force of labor added materially to the highest standard of living and the greatest production the world has even know and has brought us closer to the realization of our traditional ideals of economic and political democracy.  It is appropriate, therefore, that the nation pay tribute on Labor Day to the creator of so much of the nation’s strength, freedom, and leadership – the American worker.

Today’s WOD:  MURPH

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

Take a moment to watch this video of Katie Couric and Navy Seal Marcus Luttrell, the Lone Survivor.

Lt. Michael Murphy’s Memorial WOD:

Complete for time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

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

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:

Back Squats

Today’s WOD:

5 RFT

5 Squat Cleans

10 Hand Stand Push Ups

Today’s Whiteboard:

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

October 9th & 10th of 2010!

Spend two full days with Coach Jeff R. Tucker and his staff of coaches from CrossFit GSX learning, practicing, and applying the basic elements of gymnastics. Whether you are a novice or accomplished CrossFit athlete, our coaching staff will teach you the necessary skills and drills for applying gymnastic elements for your workouts and personal goals.

You will also learn how to safely teach, spot, and coach correct techniques for the gymnastic elements taught in the two day speciality certification. The recognition of incorrect form and cues for striving for perfect form will be indispensable as you work on your own drills or as you seek to teach others.

Jeff R. Tucker – or “Tucker” to those who know him – is the CEO and co-founder of Global Sports Xtreme (GSX) in Ft Worth, Texas and he has a passion for teaching gymnastics. He and his staff will delve into basic and intermediate gymnastic forms in a lecture setting followed by practical application. Skills will be repeated until the student has satisfactory understanding of how to learn, spot and teach such methods safely. You will also be taught how to scale the movements until they become second nature. You don’t merely attempt such moves, you LEARN them, and through repeated progression and persistence you gain great rewards.

Tucker’s goal in this speciality cert is NOT to make you a gymnast, but rather to aid CrossFitters in using gymnastics for strength development, core control, and WOD progressions. Result: the CrossFit community will become more engaged in using one of the foundational blocks for CrossFit workouts – Gymnastics.

You will be taught a wide variety of movements and techniques, including these and others:

• Parralette work – handstands, L–sit, stretching, core control, handstand push ups, scalability of basic and intermediate movements, spotting
• Rings – support work, proper hand placement, L-sits, iron cross progressions, dislocates, presses, muscle ups and muscle up drills, self spotting techniques, kips, and conditioning,
• Bar Variations – back levers, skin the cat, L-sit pull up variations, stretching, kipping swing, spotting techniques, bar muscle ups, scalability of all moves
• Handstands – HSPU’s, HS forward rolls, balance work, press to HS, L-sit to handstand, how to spot and scale this foundational part of the elements for WOD’s and newbies. hand placement, core control, strength development
• Gymnastic overview – We will have an in depth lecture and video presentation throughout the two days with detailed information and discussion on gymnastic elements and the best application for such drills in crossfit boxes and the community at large.

What do you need to bring? Athletic attire and an adventurous attitude! We look forward to teaching all comers and all skill levels how these foundational gymnastic elements will increase your strength, your flexibility, and understanding on how gymnastics programing is part of Greg Glassman’s vision.

*** Register Now ***

Gymnastics Conditioning

Dynamic Stretch

• 10 x Knees to chest, lunges, toe touches, frog jumps
• Walk on toes/heels
• 10 x Up and over shoulder shake out
• 10 x Eagles & scorpions
• Push up heel stretch

Workout

Strength & Skills

• 3 x Rope climbs (L-sit, hand over hand as high as you can go with controlled descent)
• Muscle up attempts
• Frog stands – planche progression (tuck, straddle, push ups). Goal 1 min stand
• 3 x Rings L-hold to planche
• Intro to front lever progression (tuck on bar)
• Walking on hands

Cool Down

Static Stretching
Straddle R L C, pike, butterfly, ankles, shoulders, wrists, lunges/splits, bridges

* Hold positions for 30 seconds or more.

Wendler 5 – 3 – 1

Philosophy of 531

If you’re searching for the next great training breakthrough, one that will completely change the way you look at weight lifting, 5/3/1 probably isn’t the program for you. On the contrary, Wendler describes the core philosophy behind 5/3/1 as “the basic tenets of strength training that have stood the test of time.”

Basic multi-joint lifts: “The bench press, parallel squat, deadlift, and standing press have been the staples of any strong man’s repertoire. Those who ignore these lifts are generally the people who suck at them. If you get good at those, you’ll get good at other stuff, as they have such a huge carryover.”

Starting light: While it may seem counterintuitive to take weight off the bar when the goal is to add weight to it, Wendler asserts that starting lighter allows you more room to progress forward. “This is a very hard pill to swallow for most lifters,” he says. “They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego.”

Progress slowly: This ties in with starting light, and keeps lifters who want to get big and strong yesterday from sabotaging their own progress. “People want a program that will add 40 pounds to their bench in eight weeks,” Wendler explains. “When I ask how much their bench went up in the last year, they hang their heads in shame.”

Break personal records: 5/3/1 is set up to allow you to break a variety of repetition records throughout the year. Notice that it’s “rep records,” and not “one-rep max.” “Most people live and die by their one-rep max. To me, this is foolish and short sighted. If your squat goes from 225 x 6 to 225 x 9, you’ve gotten stronger.”

Today’s Strength:

Deadlifts

Today’s WOD:

4 Rounds For Time

25 Sumo-Deadlift High Pulls   (95/75)

25 Ring Push Ups

(only if you are able to do chest to floor currently)

25 K-Swings   (70/53)