Thursday, September 27, 2012

Relentless: Running & Swinging

800m Run
50 Russian Swings
400m Run
50 American Swings

Score: For time/10min Cut Off
RX  KB Wt: 25#/35#

Set a good strong pace for the 800. As soon as you get back, pick up your bell and knock out at least 10 swings. Then break them up at a good number. When/If you set your bell down, say 3-2-1 then pick your bell back up. ALWAYS use your hips on the swings. Remember, it isn't an anterior raise, it is a swing, power from the hips with glutes and core tight at the "top". Strong pace on the 400, then same routine with the American Swings. 

Good Luck!

Wednesday, September 26, 2012

Gym and Community

The other day a friend of mine made a comment about not having a gym membership so he was going to do "The Rapture". This started me thinking about why do you need a "gym membership"...why do people join a global gym? Now, I'm probably going to get frowned upon for this post but its my blog and if you dont like where it is going, stop reading. I think when people join "global gyms" they are looking for "community". They are going to make friends with people that share a common intrest, I have been guilty of this. Just some raddling thoughts...I joined a "global gym" and alot of times it was this: 

Where I was the only one running on the treadmill...lame... no one to talk to OR the "cardio machines"/weights were so packed with people on their phones or wearing headphones that even I couldn't start a conversation other than a funky body language to ask them how many more sets they have. So I thought I would join the classes they offered. Having been an Group X instructor it is a pain in the a** when clients/members/athletes have chatter when you are trying to instruct. So in order to show respect, I kept to myself. I have joined this gym to meet people and it has been an epic fail. On top of all that, these people didn't care if I was daily or not. They didn't care that I needed the workout more for the mental that day vs the physical. In July 2009 I found a community that took me in and made me successful. When I wasn't there, it was a facebook/twitter/email message asking me where I was...and it wasn't just from my Coach. I had become part of a team, I had to be there to cheer my fellow athletes along when we suffered through things like, "Cindy" or "Angie"...heck I even paid to do stuff like "Murph" so I could be there with my teammates. My teammates looked like ear phones, strong and lean, and we travled in a pack!

With all that ramble manble jumble, you can get a good workout in outside, you don't NEED to break the bank for a "global gym" membership...ask any of my athletes. You NEED a community! This can be your spouse, girlfriend/boyfriend, your parents, your a community that will pick you up on the days you are low. I have always said and I will say it again:


Tuesday, September 25, 2012


I'm not trying to point out the amazing sport of crossfit and all its benefits here, I do that in my daily actions. I want to amplify the message in this video. If you have a teenage girl, PLEASE let her watch this because every word in it is true. I was unable to figure out how to embed this video, but its worth checking out!


3 rounds:
45 Lunges
30 Push Ups
15 Burpees

Score: Time Completed
RX  KB Wt: 25#/35#

#1 goal should be to beat your last benchmark time...period, end of story. These are all body weight movements. You should just move right through them at a steady pace. When it gets tough find a number and hit it every time! 

Good Luck! 

Monday, September 24, 2012

Relentless: Sept. 24th, 2012

Run 400m
21 Push Press
12 Suitcase DL
400m Run (Post 3rds)

Score: For Time/10min Cut off
RX  KB Wt: 25#/35#

Give the run all you got. For the PUSH (not strict) press try to do 11/10 for all rounds if possible. If form starts to get ugly do 7/7/7.  Suitcase DLs should be unbroken period. Then haul it on the last run, your legs should be fine. 

Good Luck!