August Thirty-one 2009

Read the following from Doug Chapman of Hyperfit USA.

10 Reasons NOT to train at HyperFit USA
(And 10 reasons we don’t want you to come)
10. They make you try out – Just having a credit card and pulse does not get you a membership. You have to demonstrate your willingness and ability to train intensely enough to get results. Who wants to have to meet objective standards of performance?

9. They train too hard – You sweat and breathe hard in every workout. You train at the edge of the redline which makes it too hard to read a magazine while “working out.” They won’t let you be a part of the program if you just want to go through the motions.

8. They coach you – You can’t just sit and peddle on the bike, they make you learn and develop skills. They video workouts so people can see what they are doing and coach you on how to improve. You have to learn how to move better, so you can lift more weight faster – which means you get stronger, faster and lift properly. Who wants to be coached to be stronger or faster?

7. They don’t like whining or excuses – Complainers and criers are shunned, ridiculed, run off and are generally treated like lepers. They don’t consider the woe is me attitude to be a good thing or a badge of courage. It is the right of every human to paint himself or herself as a victim in everything so they can increase their popularity with their everything-is–wrong peer group. Who wants to go to a place where you can’t complain about everything under the sun?

6. They teach you new things – They make people learn new lifts, workouts and training methods – And expect you to master them. They teach and re-teach the fundamentals so you are good at them. Who wants to learn and perfect movements in constantly changing workouts?

5. They don’t have mirrors, treadmills, machines, TV’s Etc. – They don’t have a place to adjust your make up or to flex while you stand around figuring out your next bicep exercise. You can’t check how your new outfit looks when you work out. There is no TV with Jerry or Montel or any other car crash program to distract you from your workout. They actually make you run to do your “cardio.” Who really wants to actually focus on training?

4. They tell you the truth – They tell you when you are not moving right, or babying yourself or going through the motions. They are do not praise you when you look like a space monkey having a seizure. If you do something stupid in a workout they will have probably videoed it and put it on YouTube. Who wants to be held accountable to actually do things right?

3. They expect you to get better and actually expect you to train – They expect you to add weight, go faster and maintain excellent form as a regular part of the training. They expect you to try harder to overcome the weakest links in your performance. They expect everyone who has a membership to actually come to the gym to workout. Who wants that kind of stress to constantly improve or show up?

2. They measure performance – They keep score and track your results. They won’t let you just go through the motions – They keep score on the results of your training. If your scores, weights or times are not improving, they want to know why. Who wants their performance to improve all the time?

1. They charge too much – They charge enough where you may actually feel compelled to show up and train. They think that if they provide a top level, fully equipped training space and expert coaches to coach you, it is of value to their members. Who wants to pay for a fully equipped and professionally run training center that expects people to workout and requires people to get results?

I am interested in hearing your thoughts on this.

For more information on Hyperfit, go here: http://www.hyperfitusa.com/hyperfit_usa/

Workout:

Snatch Grip Deadlift
3-3-3-1-1-1

3 Rounds
400M
30 med ball cleans
30 push ups

August Twenty-nine 2009

Susan

Workout:
100ft Walking Lunge
21 pullups
21 situps
100 ft Walking Lunge
18 pullups
18 situps
100 ft Walking Lunge
15 pullups
15 situps
100 ft Walking Lunge
12 pullups
12 situps
100 ft Walking Lunge
9 pullups
9 situps
100 ft Walking Lunge
6 pullups
6 situps

Post time to comments

August Twenty-eight 2009

Katie

Workout:

Bench Press
3-3-3-1-1-1

AMRAP in 10 minutes of
200M run
10 OH squat @ 45#

Weights and rounds complete to comments.

August Twenty-six 2009

Rachel

Workout:

Front Squat
5-5-5-3-3-3
Then:

400M
then alternate the two exercises by the reps written:

10-8-6-4-2

pullup

2-4-6-8-10

knees to elbows

finish with
400M

August Twenty four 2009

Shannon

Workout:

Snatch Grip Deadlift
5-5-5-3-3-3

Then:

200 swings for time

August Twenty-two 2009

Workout:
Bench Press
5-5-5-3-3-3

Bodyweight Fran
21-15-9
Burpee
Pullup

Post heaviest bench press weight and time to complete to comments

August Twenty-one 2009

Snatch practice

Two rounds of:
Right arm barbell push-press 12 reps
Left arm barbell deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm barbell deadlift 12 reps
Run 800 meters

Post times and weights used to comments.

August Nineteen 2009

Dakota

Workout:

Overhead Squat
3-3-3-1-1-1

For Time:

21 Box Jumps

21 Push ups

21 Pull ups

15 Box Jumps

15 Push ups

15 Pull ups

9 Box Jumps

9 Push ups

9 Pull-ups

August Seventeen 2009

Krissy's last day was Saturday,

we'll miss her.

Workout:

Shoulder Press
3-3-3-1-1-1

Then:

30 From the floor overhead anyway

M-135# W-95#

Post press weights and time to complete to comments

Augst Fifteen 2009

Bryce's workout buddies for his birthday workout.

Today:
Jerk Practice

Then:
Jackie
1000M Row
50 Barbell Thrusters
30 Pullups
for time

Post time to comments.

August Fourteen 2009

Bryce requested a birthday workout, he will be 28 years old today.

So, here it is.

Workout:

28-24-20-16-12-8-4 rep rounds of:

Sledgehammer swings

Virtual Shovelling (45# M, 25# W)

Box Jumps

Burpees

Virtual Shovel video

I did this Wednesday to get a feel for how long it would take. 40 minutes as written. It is a sufferfest.

Post time and subs to comments and again, thank Bryce and wish him a happy birthday.

August Twelve 09

Nick

Workout:

Overhead Squat
5-5-5-3-3-3

On the minute for 10 minutes
5 Barbell hang power clean
5 Front Squat
5 Push Press
M @ 95#
W @ 65#

If you cannot stay on the minute, continue with a many rounds as you can manage for ten minutes.
Post heaviest Overhead Squat and workout details in comments.

August Ten 2009

Bryce

Workout:

Power Clean
3-3-3-1-1-1
JT
21-15-9

Hand Stand Push Up

Ring Dip

Pushup

Post greatest weight cleaned and time to complete JT to comments.

August Eight 2009

For time:

50-40-30-20-10
Stiff Legged Deadlift
Wall ball
Box Jump

Post time to comments.

August Seven 2009

Hope dips.

Shoulder Press
5-5-5-3-3-3

Then:
3:00 Barrier Hop Burpee-1:30 Rest

2:00 Barrier Hop Burpee-1:30 Rest

1:00 Barrier Hop Burpee

Use a thai pad and laterally hop over it each rep. Keep rest period strict and count reps each round for your score.

Post highest weight pressed and burpee score to comments.

Willpower

Some interesting thoughts on willpower on a blog I sometimes read called, "Zen Habits." Follow the link to check it out.

http://zenhabits.net/2009/07/three-effective-ways-to-enhance-your-willpower/

August Five 2009

Front Squat
3-3-3-1-1-1

Go for a max attempt today.

Then:
Elizabeth
21-15-9
Power clean
Ring dip

M @ 135, W @ 95

Post front squat max and time to comments

Committment

I found this photo on CrossFit Evolution's website. This is the kind of committment that will make you not only a better athlete, but a stronger, better person all around. Let me know what you think in comments.

August Three 2009

Power Clean
5-5-5-3-3-3

Then:
5 rounds
12 Handstand Pushups
24 Box Jump

Post Clean weight and time to comments.