GunxCrossFit
WOD:
For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Rich C., Turkish Get Up
Watch this to see how to snatch
Non Paleo alert! Chocolate and wine
GunxCrossfit
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February 08, 2010
February 07, 2010
Monday, 2/08/10
I was curious as to what the local big box gyms had to offer, so instead of stopping in and undergoing a sales pitch, I looked at one of the websites. A 'live' recorded video explains the gym's approach to exercise. In the video, Medex equipment is described as "...the most advanced strengthening equipment in the world." The video is dead wrong here. The most advanced strengthening equipment is ...the barbell. I can get stronger, and do a greater variety of exercises with a barbell and weight plates than anyone can with any one, two or ten Medex machines.
The gym owner makes it clear that he is always finding ways to make exercise easier. At GunxCrossFit we do the opposite. If you try to make your session as easy as you can, you will certainly forgo any advances in strength and conditioning. If you don't push yourself, why bother? If you don't anticipate the next workout with some trepidation, it's too easy.
The big box features Cardio Cinema to "take your mind off your exercise" and to "get people to unconsciously do exercise." Why would this be good? Is mindless, easy exercise what you pay for? If you don't pay attention to how you move, you'll end up injured or unchanged at best. Is exercising at the big box so boring that you need to watch Star Wars to make it through a session? If you can follow a plot line while exercising, you are not exercising with enough intensity.
Pay attention, and try to make it through the next 5 reps, or the next 100 meters. Really. Go to the gym to train, not watch movies.
WOD:
Strength: Deadlift, x 5, 5, 3, 3, 1, 1, 1
Met Con: 4 Rounds for time:
6 Turkish get Ups (3 R & 3 L), M 53#, W 26#)
12 Pull ups
Our new logo
Tomatoes that stay fresh for 6 weeks. Would you eat one?
February 06, 2010
Sunday, 2/07/2010
"If mobility is good, STRENGTH RAISES ALL LEVELS." Jim Wendler
Rest Day
Kyle, Yay Burpees!
February 05, 2010
Saturday, 2/06/10
"If you control the mind, you control the body." Cesar Milan
WOD:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Sean, knees to elbows (ktes)
February 04, 2010
Friday, 2/05/10
WOD:
Strength: Weighted Dips; 1, 1, 1, 1, 1, 1, 1
Met Con: 5 rounds for time;
10 Wall ball shots
10 Slam balls
Alysa, hanging leg raises.
February 03, 2010
Thursday, 2/04/10
“The easiest person to fool in the world, to mislead, is yourself because you can talk yourself into anything.” Frank Levine
WOD:
Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 Pullups
15 Knees-to-Elbows
Lauren having way too much fun on vacation.
February 02, 2010
Wednesday, 2/03/10
WOD:
Strength: Back Squat, 5 X 5
Met Con:
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Carma, overhead squats
February 01, 2010
Tuesday, 2/02/10, Groundhog Day
Its not a groundhog, but, its very dramatic
WOD:
Push press 3-3-3-3-3-3-3 reps
Anne Marie works through a muscle up
“How we process information is related not just to our brains but to our entire body,”
January 30, 2010
Sunday, 1/31/2010
“The fight is won or lost far away from witnesses-behind the lines, in the gym, out there on the road, long before I dance under those lights”
-Muhammad Ali
Rest Day
The 9 AM class tries out our new stall bars.
The history and use of stall bars
