Wednesday, March 31, 2010
Tuesday, March 30, 2010
Strength-The ability to lift, pull, push, kick, and throw with force. Fiber ratios can be determined through a muscle biopsy. Other considerations are the ability to recruit muscle fibers for a particular activity, joint angles, and the length of each limb. For a given cross-section, shorter limbs are able to lift more weight. The ability to gain muscle also varies person to person, based mainly upon genes dictating the amounts of hormones secreted, age, health of the person, and adequate nutrients in the diet. A One-repetition maximum is the test to determine maximum muscular strength.
This week we will be focusing on the strength concept of fitness... Be prepared to move some heavy loads...
Monday, March 29, 2010
- Monday 3/29- openings @ 11:30am & 4:30pm
- Tuesday 3/30- opening @ 12:30pm
- Wednesday 3/31- opening @ 11:30am
- Thursday 4/1- partner needed @ 5am, 6am, & 8:30am
- Friday 4/2- partner needed @ 5am
No question, the first step towards achieving your goals is to develop the plans necessary for their successful achievement.
Sunday, March 28, 2010
Search: # Competitor Place (Total) Row Burpee Row Front Squat Double Unders Chipper
120 McKenna, Mike 1 (1370) 542 (09:02) 240 (04:00) 588 (09:48)
102 Tyminski, Daniel 2 (1503) 576 (09:36) 381 (06:21) 546 (09:06)
41 Malleolo, Austin 3 (1540) 582 (09:42) 404 (06:44) 554 (09:14)
107 Goldberg, Dan 4 (1547) 590 (09:50) 344 (05:44) 613 (10:13)
42 Traitz, Ray 5 (1566) 620 (10:20) 310 (05:10) 636 (10:36)
Saturday, March 27, 2010
New Jersey (inc. NY) Sectional Overall Results (Men)
Search: # Competitor Place (Total) Row Burpee Row Front Squat Double Unders Chipper
120 McKenna, Mike 1 (782) 542 (09:02) 240 (04:00)
132 Walsh, Thomas 2 (858) 572 (09:32) 286 (04:46)
58 Lewis, Joshua 3 (872) 602 (10:02) 270 (04:30)
161 Lobotsky, Nicolas 4 (890) 583 (09:43) 307 (05:07)
46 Marshall, Dennis 5 (892) 615 (10:15) 277 (04:37)
49 Hendricks, Wes 6 (909) 610 (10:10) 299 (04:59)
48 Kaplan, Jason "Rhabdo" 7 (918) 593 (09:53) 325 (05:25)
51 Ford, Larry 8 (929) 641 (10:41) 288 (04:48)
42 Traitz, Ray 9 (930) 620 (10:20) 310 (05:10)
88 Reo, Jason 10 (933) 641 (10:41) 292 (04:52)
Six Secrets of Champs
1) Picking up overall intensity: Champs display awesome aggression by playing to potential.
The full force of their abilities is unleashed through a high level of concentration and attentiveness.
2) Maintaining a business-like attitude and consistency: A single-minded focus on playing the game right, a professional approach to competition and maintaining a high level of quality, and excellence in performance
3) Displaying rare composure: Incredible fortitude, rarely show emotion or fall prey to. Are determined, and have the ability to fight, despite difficulties encountered on the mat
4) Handling pressure, surmounting any crisis: The ability to withstanding pressure and surmount a crisis is the true mark of a champ. The experience and knowledge built up over the years provides the necessary mental strength to handle pressures.
5) Seizing the moment of opportunity: Champs can accelerate the pace, use intuition and instincts to guide performance, and anticipate moves in advance. Champs don't drop their guard at any stage.
6) Adhering to training, both mental and physical: Sustaining the mental preparation process and strengthening all aspects of preparation regularly despite the star status; no complacency no matter how many championship titles has been won.
Thursday, March 25, 2010
Hey endurance athletes... If you think more miles or training is better for your sport (run/bike/swim/etc.) I suggest rethinking your training... To be a better runner/biker/swimmer/etc. one must practice the skill of the sport (technique of your sport)... Less is more!!! Combining strength, conditioning, and skill work will dramatically improve your performance... Not only will you have more time to live, but see results you have never though possible... I suggest taking a look at the Crossfit Endurance site...
CrossFit Endurance was created with the belief that you have taken the time to learn the skill of your sport. If you have not, you have no business here, or competing in this sport. This website is to be used with the Anaerobic Endurance WOD, Main Site WOD, your affiliate, or your own CrossFit Programming (Beware, poor programming will come at your cost in fitness and sport). Follow the directions as indicated on each day's WOD. If you aren't recovering and hitting times that you should hit, take a day or two off... Recovery is why you get better, not more training!
With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow a 3:1 CrossFit/Strength and Conditioining cycle. Choose ONE sport per day on this site. Single sport athletes should only be following this site 2-3 times a week. Typically, 1 cycle, which is 1 interval, 1 tempo/stamina workout, and 1 more interval workout... This should be spaced accordingly throughout the week. Multi-sport athletes should train no more than 2 workouts per week per sport on this site. PERIOD! Follow anything else and you are not following this site correctly.
Yes we know this is contrary to what everyone else is telling you...We aren't everyone.
Wednesday, March 24, 2010
"Set your sights high, the higher the better. Expect the most wonderful things to happen, not in the future but right now. Realize that nothing is too good. Allow absolutely nothing to hamper you or hold you up in any way." ~ Eileen Caddy
Tuesday, March 23, 2010
On the flip side, I’m sure this article will get me in a lot of heat, mainly by those who are contributing to the weakness.
There is a rare breed of people out there who are also ranting about this and will understand where I am coming from, regardless of being male or female. I have a funny feeling it’s on the minds of many and I do not stand alone.
Not sure what’s going on in other countries, but in the states we’ve got one too many strained hamstrings, too much “I’m tired”, too much “I just gotta get my mind into it” B.S. floating around.
Monday, March 22, 2010
This weeks workout:
For time:100 jump rope/50 sit ups
80 jump rope/ 40 sit ups
60 jump rope/ 30 sit ups
40 jump rope/ 20 sit ups
20 jump rope/ 10 sit ups
Chad (**Happy B-day Chad**)
3 Rounds For time:
49 Push press
49 Push-ups (scaling will be applied if necessary)
49 Jump rope
"When I am delivering my very best, then that is when I feel successful."~ Art Fettig
High in the Good Fat
The avocado's image first took on some polish with a 1996 study by researchers at the Instituto Mexicano del Seguro Social in Mexico (Archives of Medical Research, Winter 1996) that looked at the health benefits of daily avocado consumption. The 45 volunteers who ate avocados every day for a week experienced an average 17% drop in total blood cholesterol. Their cholesterol ratio also changed in a healthy way: Their levels of LDL (low-density lipoprotein, or "bad fat") and triglycerides, both associated with heart disease, went down. Their HDL (high-density lipoprotein, or "good fat") levels, which tend to lower the risk of heart disease, climbed.
Researchers have also discovered that avocados are rich in beta-sitosterol, a natural substance shown to significantly lower blood cholesterol levels. In a review article published in the December 1999 issue of the American Journal of Medicine, researchers pointed out that beta-sitosterol was shown to reduce cholesterol in 16 human studies.
Everything in Moderation
Sneaking monounsaturated fats into your own daily diet may allow you to enjoy similar health benefits, says Melanie Polk, a registered dietitian and director of nutrition education at the American Institute for Cancer Research in Washington, D.C. Used creatively, she says, avocados can add variety -- and good nutrition -- to your diet. Instead of spreading butter or cream cheese on your bread or bagel, use some mashed avocado instead. Replace that mayo you'd usually put on a sandwich with avocado slices. You'll not only save calories, you'll be cutting out saturated fat and increasing your daily intake of monounsaturated fat as well.
Sunday, March 21, 2010
Let the FUN begin...
I hope you had a great week-end....
· Monday 3/22- Opening @3:30pm
· Thursday 2/24- partner needed
· Friday 2/25- I will be out... I'm taking a rest day before competing this week-end...
Please contact me if you want to train or reschedule...
Saturday, March 20, 2010
New York / New Jersey Sectional
Mar 27-28, 2010 19 Elm StreetMontclair, NJ 007042 — Map It »Spots to the Regionals: 30 men, 30 women
Event InformationMarch is historically an unfriendly month with regard to weather. Indoors/outdoors? Rain, cold? Be prepared to deal with the elements. This isn't California, but it is CrossFit. Come to NJ and GET SOME!
Volunteer Opportunities:We need all types of volunteers with different experience levels to make this the best event possible.
Register for this event
Spectator - Registration Closed »
Space is limited! Sign up now to see all the action live. $50.
Friday, March 19, 2010
What Are The Benefits Of Fish Oil?Fish oil is one of the natural remedies for a number of health problems. It is derived from the tissues of the oily fish. The recent studies published in some of the respected scientific magazines show that fish oil has some amazing benefits for health. So what is the fish oil benefit and how fish oil is actually made?
Fish oil is yielded from the cold water fish like mackerel, tuna, salmon, cod and many other fish. It has been recommended as a heart healthy diet for a longer period. The fish oil is very effective nutrient as it contains two most important omega 3 fatty acids that can be absorbed easily. EPA and DHA are two most important fatty acids that have very crucial role in development of normal brain, proper functioning of nervous system and better eyesight. The EPA and DHA fatty acids derived from the fish oil are considered to be the protective elements for the body as they are very effective to reduce the risk of developing arthritis. Among other fish oil benefit you can find:
Thursday, March 18, 2010
"How hard it is, sometimes, to trust the evidence of one's senses! How reluctantly the mind consents to reality."~ Norman Douglas
Wednesday, March 17, 2010
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, clean & jerk, and snatch. Similarly, master the basics of gymnastics: pull ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman, Courtesy of CrossFit Inc.
"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful."~ Albert Schweitzer
Tuesday, March 16, 2010
loads will vary
Monday, March 15, 2010
I have a few openings this week:
Tuesday 3/16- 12:30pm opening
Wednesday 3/17- partner needed @ 5am
Thursday 3/18- partner needed @ 3:30pm
Friday 3/19- opening @ 10:30am
***Group training every Friday @ 11:30am & 12:30pm***
5 rounds of AMRAP:
3 minutes of air squats
2 minutes of push press (Mens #70 & Womens #50)
1 minute of burpees
2 minutes rest after each round
If time Part 2