http://www.crossfitdoneright.com/index.php CrossFit Done Right Main page en justin@crossfitdoneright.com Copyright 2010 2010-07-30T10:36:20+00:00 http://www.crossfitdoneright.com/index.php/Main/warm_up_to_improved_results/ http://www.crossfitdoneright.com/index.php/Main/warm_up_to_improved_results/#When:09:36:20Z UPDATE: HOOVER BALL GAME TONIGHT IS CANCELED. At CrossFit DoneRight, we always start the class of with a group warm-up, usually lasting about 10-15 to get the blood flowing and the body loose. We get blood moving to major muscles and tendons and loosen up the always important hips and shoulders. It's vital to your success that you get a proper warm-up. The more you get your body warmed up the better you'll do at the day's workout. However, what's more important than the improved results you'll see, is the reduction to the likelihood that you will get an injury. So this brings up two important issues. #1 = TARDINESS. If you show up 10 minutes early you're on time, if you show up right when class starts you're late, if you show up 5-10 minutes after class has started you're really late. I know things happen from time to time, lets just not make tardiness a habit. You're losing valuable warm-up time and only hurting yourself. #2 = Wasting Time. The norm for those who do get to class on time (remember on time is 10-15 mintues early) is to chat about our day, who killed yesterday's WOD, how cute PJ is, etc. I do love this part about CrossFit DoneRight, the friendships and community are what make our group so great. So here's a suggestion, do your chatting while you warm-up, stretch or work on your weakness. Use that 10-15 minutes to make your self a better athlete. A few tips on what to do before class starts: 1) Get moving, if you sit at a desk all day you body is tight and stiff. You need extra warm-up time. 2) Do some stretches. If you have tight shoulders, do some pass throughs, work with the lacrosse balls or foam roller and hit some ring rows, OHS. If your hips and hamstrings are tight, do some squats or active hamstring stretching. 3) Hit that weakness. Double-Unders take practice. Grab a rope and work on them. If you have questions on what you should be doing, just ask. We always love to help. PJ, always trying to get some beauty sleep in between rounds! .....but he's like the Iranian Micheal Jordan! What's more important, having good technique or going fast during a WOD? Post thoughts to comments. Workout of the Day 4 x 400m Sprints Rest 3 mins between rounds. 2010-07-30T09:36:20+00:00 http://www.crossfitdoneright.com/index.php/Main/breakfast_it_does_a_body_good/ http://www.crossfitdoneright.com/index.php/Main/breakfast_it_does_a_body_good/#When:13:46:13Z To get a good start to the day you need to be eating breakfast. Think about it, you've hopefully had a good nights rest and have not eaten in 7 to 8 hours. That's a long time for your body to go without food. Your body needs some energy first thing in the morning in order to help you function properly. A sound breakfast will help you with weight lose and will keep your insulin levels normal. The question becomes not why breakfast, but what should you eat for breakfast. The typical American breakfast is loaded with horrible food choices. Bagels, doughnuts, oatmeal, cereal, etc. equals sugar, sugar and more sugar. I know it maybe be "weird" or "not normal" or "different" but you need to replace your typical "sugar-loaded" breakfast choices with some lean meat. Then add some healthy fat and throw in as much veggies and fruit as you like. Do you currently eat breakfast? How soon after you wake do you eat your first meal? What does that meal typically consist of? How can you improve your breakfast? Post thoughts to comments. Nyasha looking stylish in her shades as she finishes up a run! Whose coming to the Hoover Ball game tomorrow night? Taking a head count. Guest are welcome. Workout of the Day 12min AMRAP of: 6 Power Cleans (95/65) 12 Push-Ups 2010-07-29T13:46:13+00:00 http://www.crossfitdoneright.com/index.php/Main/handstand_push-ups1/ http://www.crossfitdoneright.com/index.php/Main/handstand_push-ups1/#When:14:43:04Z Kim and Betina work some HSPU's with band assistance! Community Event: When: This coming Friday at 6:00pm. What: Hooverball Where: Cabin John Ice Rink Who: All students are invited, family and friends are welcome. Join us Friday evening for a fun and challenging game of HooverBall at the volleyball courts at the Cabin John Ice Rink. After the game we'll head to Caddies in Bethesda to cool off and grab a cold drink. Today's a great day to train! Get Some! Workout of the Day 800mRun 21-15-9 Deadlifts(185/155) Pull-Ups 800mRun 2010-07-28T14:43:04+00:00 http://www.crossfitdoneright.com/index.php/Main/what_is_crossfit1/ http://www.crossfitdoneright.com/index.php/Main/what_is_crossfit1/#When:09:36:19Z Handstand Push-Ups or Pistols(single-leg squat)? Strength or Weakness? What's harder, do you have either, which will you get first? Post answers to comments. Workout of the Day "Annie" 50-40-30-20-10 Double Under Sit-Ups 2010-07-27T09:36:19+00:00 http://www.crossfitdoneright.com/index.php/Main/congratulations_dr_kindrachuk/ http://www.crossfitdoneright.com/index.php/Main/congratulations_dr_kindrachuk/#When:09:49:40Z Congratulation Kristen, who last Tuesday successfully defended her thesis and earned her doctorate degree! Community Event: When: This coming Friday at 6:00pm. What: Hooverball Where: Cabin John Ice Rink Who: All students are invited, family and friends are welcome. Join us Friday evening for a fun and challenging game of HooverBall at the volleyball courts at the Cabin John Ice Rink. After the game we'll head to Caddies in Bethesda to cool off and grab a cold drink. Workout of the Day Max Effort 500m Row then Power Cleans 2-2-2-2-2-2 2010-07-26T09:49:40+00:00 http://www.crossfitdoneright.com/index.php/Main/happy_birthday_daniel/ http://www.crossfitdoneright.com/index.php/Main/happy_birthday_daniel/#When:09:56:36Z FGB 5 Register Today! Daniel going heavy over head! Workout of the Day "The Seven" Seven rounds for time of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. 2010-07-23T09:56:36+00:00 http://www.crossfitdoneright.com/index.php/Main/leader_board/ http://www.crossfitdoneright.com/index.php/Main/leader_board/#When:11:55:00Z You may have noticed the two new whiteboards hanging in the box behind the pull-up bars. Those are our new leader boards. We have some of the girl WOD's,1 rep max lifts and run distances posted on the boards. The top three male and female athletes of each WOD or exercise will have their name and score posted on the board. All WOD's are to be done RX'd and lifts must be full Range Of Motion (ROM) to count. We aren't taking any scores or lifts you've done in the past so everyone starts now. There are 6 remaining spots on the board so if you have any ideas of things we can add, please post to comments. Remember Joe? You think he smiled a lot before, you should see him now. His son was born last week. Congrats Joe! We miss you and can't wait for you to get back. Workout of the Day 6 min AMRAP of 200m Run 10 Box Jumps 1min Rest 6 min AMRAP of 8 Push-Ups 12 Kettle Bell Swings 1 min Rest 5 Knees To Elbows 10 Wall Ball 2010-07-22T11:55:00+00:00 http://www.crossfitdoneright.com/index.php/Main/yeah_burpees/ http://www.crossfitdoneright.com/index.php/Main/yeah_burpees/#When:09:19:32Z Who doesn't love burpees! According to the Oxford English Dictionary, the exercise was named in the 1930s for American psychologist Royal H. Burpee, who developed the Burpee test. Consisting of a series of the exercises performed in rapid succession, the test was meant to measure agility and coordination.[1] It is not clear whether the exercise itself was invented by Burpee, or if his test merely popularized it. -Wikipedia There are many variation of the burpee including but, not limited to; broad jump burpees, pull-up burpees, box jump burpees and from the CrossFit Games wall jump burpees. What's your favorite type of burpee? What other fun things can we combined with burpees to kick them up a notch? Post thoughts to comment! Congratulation to KC who recently quit smoking and has been two months without a cigarette! Let's help support her on goal to be smoke-free! And so it begins....FGB 5 Workout of the Day Push Press Ladder (75/55) Perform 1 Push Press every min on the min until you are unable to complete the required reps within the given min. Ex min 1 - 1 push press min 2 - 2 push press min 3 - 3 push press 2010-07-21T09:19:32+00:00 http://www.crossfitdoneright.com/index.php/Main/ground_to_overhead/ http://www.crossfitdoneright.com/index.php/Main/ground_to_overhead/#When:10:04:26Z Getting ready for the MetroDash! Megan and Christian heading toward the finish line! Snatch or Clean-n-Jerk? What's the best way to get a weight from ground to overhead? What are you better at? Post thoughts to comments. Workout of the Day For time: Run 1mile 100 Burpees 2010-07-20T10:04:26+00:00 http://www.crossfitdoneright.com/index.php/Main/effort/ http://www.crossfitdoneright.com/index.php/Main/effort/#When:13:57:01Z To be successful at CrossFit, as with anything in life, you need to give effort. Sure it's great to have the best time on a WOD or lift the most weight on a given lift, but it's the effort that you give that's the most important aspect of CrossFit. The most successful CrossFitters give 100% effort every time they step in to the gym. I would rather see someone give 100% max effort and be the last one to finish a WOD, than someone who finish first, but doesn't give the WOD everything they have. What you get out of these workouts is exactly what you put into them. If you had the chance to catch any of the action from this weekend's CrossFit games you would have seen some incredible athletic accomplishments and more importantly some awesome displays of athletes laying it all on the line and giving the WOD's every last bit of energy they had. They never stopped working until the clock stopped, even if there was no chance at them completing a WOD or even placing any higher in the scoring. There were times when a athlete had a WOD all but won and could have slowed down to save energy, but you never saw that. CrossFit is more about just finishing a WOD the fastest. It's about giving the WOD every last bit of energy you have. I think Josh Everett, one of the analyst for the games, made the best observation stating that the crowd would cheer louder for the athlete who was last but still going as hard as they could. As CrossFitters, we can relate because we've all been there before. It's just not your day, everyone else is finished, you're hurting and you want to quit. But you don't quit, you keep going one miserable rep at a time until the clock runs out or you finish all the required reps. Why?........Because you're a CrossFitter and that's what we do. QUITTING'S FOR P*****S! Linda, one rep at a time, always demonstrates a "never quit" attitude! Did you catch any of the action from the games? What did you think? Who inspired you? What was your favorite WOD? Post thoughts to comments! Workout of the Day 24-18-12-6 reps of: Pull-Ups OverHead Dumbbell Walking Lunges Sit-Ups 2010-07-19T13:57:01+00:00