http://www.crossfitdoneright.com/index.php CrossFit Done Right Main page en justin@crossfitdoneright.com Copyright 2010 2010-03-11T10:20:16+00:00 http://www.crossfitdoneright.com/index.php/Main/locus_of_control/ http://www.crossfitdoneright.com/index.php/Main/locus_of_control/#When:09:20:16Z A locus of control orientation is a belief about whether the outcomes of our actions are contingent on what we do (internal control orientation) or on events outside our personal control (external control orientation)." (Zimbardo, 1985, p. 275) In general, it seems to be psychologically healthy to perceive that one has control over those things which one is capable of influencing. Studies have shown that people with an internal locus of control are more successful at achieving their goals. If you want to achieve something in life, whether it's your career, you fitness or a relationship you need to work hard to be successful. No one is going to do it for you. I think this ties in nicely with the goal we set for 2010. So you've set a goal for yourself, now what? Do you have an action plan? Do you know what you need to do to reach that goal? What have you done today to increase the chances of being successful? 3 Steps To Achieving Your Goals: 1) Write your goals down. 2) Make plans on how to achieve them. 3) Work on the plan every single day. At the beginning of the year everyone had goals that they wanted to accomplish this year. How are you doing? Any closer to your goal? Do you have an action plan? If you don't know where to start I can help. Post action plan to comments then work on the plan. Kyle enjoys some well earned water after completing the final WOD of the 101 program. He improved his time from Day 1 by 5:16. Awesome Job!!!! Workout of the Day 21-15-9 reps of: Deadlift(225/185) Overhead Squat(135/95) 2010-03-11T09:20:16+00:00 http://www.crossfitdoneright.com/index.php/Main/remember_the_beginning/ http://www.crossfitdoneright.com/index.php/Main/remember_the_beginning/#When:06:08:22Z Remember when you first started CrossFitting? What were you first thoughts? Did you love it or hate it? For most people I think it scares the hell out of them. If you've never participated in competitive sports than you've probably never pushed yourself that hard. If you were once an athlete you were probably having flash backs of two-a-days and those first practices of the new season. For me personally it was a love-hate relationship. I hated every second of my first WOD. It hurt, I couldn't breathe and I was close to grabbing the trash can. After several hours I recovered and was amazed at how such a "simple" "quick" workout could totally crush me. I was in love. I knew if I was to train that hard and intense everyday that I would easily get into the best shape of me life. For new CrossFitters, I have bad news. It never gets an easier.....but you will get better. Keep showing up and never quit and you'll be amazed how quickly you make progress. Post any thoughts or feelings you had as a newbie. Bored with the same foods all the time. Check out Food Renegade: Top 5 Cookbooks Joe, one of our newest, trying to remember why we keeps coming back. Workout of the Day Press 3-3-3-3-3-3-3 2010-03-10T06:08:22+00:00 http://www.crossfitdoneright.com/index.php/Main/athlete_profile_betina_pereira/ http://www.crossfitdoneright.com/index.php/Main/athlete_profile_betina_pereira/#When:09:27:46Z Occupation: Admin Assistant, Health Education & Population Care Management @ Kaiser Permanente Family: I live with my boyfriend of 5 1/2 years, Albert Started CrossFit: August 2009 How did you find CrossFit? Best friend from high school started doing it in NC, I googled it to find in this area What do you like most about CrossFit? Two major things. I love the results! I only been Crossfitting twice a week for like 6 months, but I feel like I've gotten stronger and fitter than in all the years of working out before (on the bike, elliptical, or whatever). I'm starting to see the beginning of some definition in my arms, abs, and legs, and that is definitely a great motivator. I'm also able to use higher weights on just about every exercise than when I started. I remember my very first WOD with pull ups I struggled through 2" of bands, and now I can do 3 or 4 dead-hang pull ups with no bands! More than that, though, I love the way Crossfit has impacted me mentally. Crossfit has helped me see working out as a way to reach performance goals rather than to look a certain way - which makes it so much more fun. There are always those workouts where halfway through, you start thinking "OMG there's no way I can finish this!" And then you DO finish and it makes you so proud. You begin to wonder what else you're capable of, and I am really excited to push myself to my absolute limits. I was always very intimidated by sports in high school and college, and although I have a ways to go before I consider myself an athlete, the fact that I can even begin to think of myself that way is definitely something I never expected. I know that I will get there one day and that makes me really proud. Anything you don’t like about CrossFit? Um, the fact that I can't afford to come more often? LOL. Favorite Exercise or WOD? Chippers - I like doing a little of everything. I really like the gymnastics stuff. Least Favorite Exercise or WOD? Max weight lifting Goals for 2010? Muscle-up, handstand push up Sports, Hobbies, Activities besides CrossFit? Singing, dance, theater. I'm in school for my MSW and am really interested in helping children/adolescents be healthier. I love the Yankees, music, & movies. Advice for a beginner: Don't feel like you have to "get in shape" before you start Crossfitting. It will get you there. I never saw any of the YouTube videos or anything before I started, but I know some people find them intimidating. It's important to know that everyone starts somewhere and a lot of the people in those videos have been doing this every day for years. Absolutely everything is scalable, and everyone is really proud of you doing YOUR best, even if it may be a lower weight or a longer time that some others' (believe me, I speak from experience). Be okay with jumping right in at your current level - just "show up and don't quit," and trust that Crossfit will get you to that point. Before you know it you'll have a 3-minute Fran too Betina getting chin over bar during pull-ups! Workout of the Day 10 Burpees 20 Double Unders 30 Pull-Ups 40 Sit-Ups 50 Wall Ball 40 Sit-Ups 30 Pull-Ups 20 Double Unders 10 Burpees 2010-03-09T09:27:46+00:00 http://www.crossfitdoneright.com/index.php/Main/quality_repetitions/ http://www.crossfitdoneright.com/index.php/Main/quality_repetitions/#When:16:08:27Z With respect to repetition, the emphasis is on quality. Not only is poor execution of a movement ineffective for developing technique, it's counterproductive in the sense that it demands time and energy that could be put to better use, as well as creates similar but incorrect motor patterns with which the correct patterns must compete. Of course movements will not be perfect in the early stages of learning, and there will be few if any demonstrating true perfection throughout an entire lifting career. This doesn't mean learning technique is a futile endeavor---it simply means that conscious effort must be made to execute each repetition as precisely as possible for the given stage of development. In other words, sloppiness, laziness, and inattentiveness need to be avoided as much as possible. - From Olympic Weightlifting: A Complete Guide For Athletes & Coaches. by Greg Everett Ben practices his Tuck-Sits on the Rings. Workout of the Day "Helen" 3 rounds for time: 400m Run 21 Kettle Bell Swings(55lbs) 12 Pull-Ups 2010-03-08T16:08:27+00:00 http://www.crossfitdoneright.com/index.php/Main/why_we_shouldnt_eat_grains/ http://www.crossfitdoneright.com/index.php/Main/why_we_shouldnt_eat_grains/#When:16:46:38Z We’re continuing our “manifesto” series (refer back to dairy and peanuts for earlier offerings) with the one topic most likely to spur controversy – grains. Our Whole30 program doesn’t include grains of any kind – no breads, cereals, pasta, rice, not even fake grains like quinoa or gluten-free substitutes. We’re about to tell you why. (Note, we are well aware that this information may run counter to everything you’ve ever been told by your parents, doctors, personal trainers, government agencies and TV advertisements. For that, however, we make no apologies… because all the people who have been selling you Whole Grains for Health all these years have been just. Plain. Wrong. We understand if this makes you kind of angry. It makes us angry too.. but that’s a topic for another post.) - Taken from Whole9life.com Click here for the entire article: Whole9life.com The morning ladies are all smiles after a hard workout. Student Highlights of the Week Nyasha - "Cindy" PR- 15 2/3 rds, 30 Power Cleans(40lbs)- 4:01 Natalie - "Cindy" PR- 11 1/3 rds Amy - "Cindy" PR 14 rds, SDHP?KTE 5:10, 30 Power Cleans(75lbs) - 4:14 Ben S - "Cindy" PR 16 2/3 rds, Back Squat 185lbs x 5reps Megan C - Back Squat 185lbs x 5reps, SDHP/KTE 4:15 Megan W - Back Squat 185lbs x 5reps Rob - SDHP/KTE 3:36 Doug - 30 Power Cleans(95lbs)-3:40 Workout of the Day 30 Power Cleans for time(135/95) 2010-03-05T16:46:38+00:00 http://www.crossfitdoneright.com/index.php/Main/happy_birthday_tracie/ http://www.crossfitdoneright.com/index.php/Main/happy_birthday_tracie/#When:05:57:05Z Tracie made a choice to work on her nutrition at the beginning of the year. She reduced the amount of sugar and processed food in her diet and is focused on staying Paleo. On Monday Tracie had a check up with her doctor and has lost 11lbs. The best news..........her blood pressure has gone down and is now close to normal levels. Her doctor is taking her off blood pressure medication. Another great example of how exercise and proper nutrition can help us live healthier life's without all the pills. Tracie has been MIA for a couple of weeks due to a very busy work/grad school schedule, but today is her birthday so she'll be in for a birthday WOD. That doctor's visit is a great way to start off the birthday week. Tracie gets full extension on her Kettle Bell Swings. Workout of the Day "Tracie's Birthday WOD, March, 4th" 3 - 4min AMRAPS Rest: 2:09 between rounds. #1 4min AMRAP of: 5 Box Jumps 10 Sit-Ups #2 4min AMRAP of: 10 Push Press 15 Squats #3 4 min AMRAP of: 5 push-ups 10 double-unders 2010-03-04T05:57:05+00:00 http://www.crossfitdoneright.com/index.php/Main/butterflies/ http://www.crossfitdoneright.com/index.php/Main/butterflies/#When:10:07:35Z Everyone knows the feeling you get in your stomach when you're in an uncomfortable situation. You're a little nervous, restless, your palms starting sweating. It's the feeling of not knowing what lies ahead, of being taken out of your comfort zone. That's the feeling I get before I'm about to do a workout. I know I'm about to push the mental and physical limits of my body. My muscle and lungs will soon be screaming for more oxygen and the lactic acid will burn my muscles until it's almost unbearable. I fear that pain, but I crave that pain. I know if it doesn't hurt I'm not working hard enough. I mentally prepare for a WOD as if I was going to battle. It's me vs. the WOD. I'm not thinking about what I did yesterday or how anyone else did. I don't think of reasons why I can or can't do something. I'm only focused on winning that battle, beating that WOD. Sometimes my time is better, sometimes my time is worse. All I can do is give everything I've got.......and then come back to fight again. Kristy hits a handstand hold. Workout of the Day 21-15-9 reps of Sumo Deadlift High Pull Knees To Elbows 2010-03-03T10:07:35+00:00 http://www.crossfitdoneright.com/index.php/Main/two_new_t-shirts/ http://www.crossfitdoneright.com/index.php/Main/two_new_t-shirts/#When:08:27:56Z Two new t-shirt designs are finished and ready for order. I am taking pre-orders this week. If you would like a shirt, please send me an email letting me know which one and what size. If you put in an order back in December, I apologize but I ran into problems with the company I was working with. We should be set to go this time. Shirts are $15. Workout of the Day Back Squats 5-5-5-5-5 2010-03-02T08:27:56+00:00 http://www.crossfitdoneright.com/index.php/Main/eat_the_fat/ http://www.crossfitdoneright.com/index.php/Main/eat_the_fat/#When:17:40:00Z “If you eat it, you will gain it!?" How many times have you heard that before? We are saturated with marketing and ads about how eating fat will make you fat and unhealthy, it’s no wonder so many people don’t understand the difference between dietary fat and body fat. Dietary fat is the fat that you eat in your diet. Yes, man-made fats like trans and hydrogenated oils are bad for you heart and arteries; however, the solution is not to eliminate fat from your diet. For thousands of years, people have been eating fat – fats in natural oils, nuts and seeds, avocados, fish, meat, dairy, and eggs. And there hasn’t been an obesity problem until about 20 years ago. If you find yourself constantly choosing low fat, or non-fat foods, do yourself a favor and start reading about fats and their benefit and necessity for proper body function. Choosing the right fats in your diet definitely makes a difference… but more on that later! Linda S concentrates hard during thrusters . Workout of the Day "Cindy" 20 min AMRAP of: 5 pull ups 10 push ups 15 squats 2010-03-01T17:40:00+00:00 http://www.crossfitdoneright.com/index.php/Main/sugar-free_challenge_starts_on_monday/ http://www.crossfitdoneright.com/index.php/Main/sugar-free_challenge_starts_on_monday/#When:15:43:29Z An email was sent out to all students outlining the contest rules. If you plan to participate please register via email before midnight Sunday. Please let me know if there are any questions. Have fun and happy eating. Time to get off the white stuff. Student Highlights of the Week Nyasha - PR 110lb Front Squat x 3reps Kim- PR 80lb Front Squat x 3reps, 1st Handstand Betina- 1st Handstand Rob - PR 175lb Overhead Squat x 1 Nice work everyone. 2010-02-27T15:43:29+00:00