Workout of the Day (WOD)

Friday 5/11/12

Quick Poll:  How many of you read the info at the beginning of the CFIB posts regarding, diet, health, fitness and nutrition.  How many of you blow right past that to read the WOD and random nonsense I normally post at the bottom :-)

CrossFitters are Crazy!

Apparently the word on the street is that Crossfitters are crazy and you can get hurt doing Crossfit. The answer is maybe a little and there is risk in any endeavor. Let me explain a couple of things and hopefully I can help you to understand what Crossfit is about, not the stigma that seems to be attatched to it.

Crossfitters are not crazy. They are hard working, dedicated and like to live on the edge a little. They are everyday people. Mothers and kids, doctors and dentists, police officers and nurses. They are you and they are people that have realized what the “fitness” industry has evolved to and decided that they want something more. The watered down non-results driven industry breeds stagnation. Stagnation breeds disease. If you look around the “cardio” room, you see the same people reading the same magazines getting the same resuts. What we have learned and seen time and time again is that fitness is not a single exercise, it is not a magic little pill. It is not only cardio vascular health, it is strong muscles, it is speed, power, coordination, flexibility, balance, stamina, agility and accuracy. It is your body working as a whole. When you only work one of these you become very good at that one thing, leaving the rest to become less than adequate.

I spend hours on programming for my members, my athletes. I want to see them get stronger and healthier. We talk about diet and what is good for you, and what is bad. We lift weights but we are not body builders. Strong muscle burns fat and builds bone. We run, jump, and play. We move as our bodies are intended to move. You will be strong, you will be lean, you will be healthy. If wanting that makes us crazy, I guess I’ll take it.

Yes, you can get hurt. We are made of soft tissue and bone and sometimes we get hurt. You can walk out your front door and trip on a crack in the sidewalk and get hurt. Life is full of danger if you are out living it. I am here to help teach you the skills to be more nimble on your feet and be able to better avoid the dangers of life. If you are home sitting on the sofa I suppose you are pretty safe though except for that heart attack creeping up on you.

We do our best to keep you safe. Everyone starts with basic fundamental training. You are taught the skills needed to become a Crossfitter. You are taught how to do it safely and effectively. You are monitored and coached in every class.  I am not out to hurt anyone, quite the opposite. I am trying to help you to become the best you. Physically and mentally.

Life is fun and hard. We want CrossFit and CFIB to give you the strength & skills necessary to live life to it’s fullest. I don’t think that’s so crazy.


Deadlift (20  minutes)

3 @ 75% 1RM

3 @ 80% 1RM

3 @ 85% 1RM

1X1X1 @ 90-95% 1RM


4 Rounds (15 Minute time cap)

10 Thrusters (95/65)

25 Double Unders

Run 100m

If this link doesn't make you fall in love with bacon, I'm afraid we can't be friends anymore

It's Friday, so what should you do at work?(Don't use these on your co-workers, use this knowledge to impress your friends)

This just cracked me up.  Because when I was 18 months old, I remember having to make this exact call.

Picnic pants?  Seriously, these are anytime pants.  I'd wear these in the living room eating dinner while watching t.v.  plus they look so comfortable, I could easily do dinner and dancing in these.

I think these Barbies are too realistic for kids to appreciate.

Today's Workout

Tomorrow's Workout