http://www.crossfitdoneright.com/index.php CrossFit Done Right Main page en justin@crossfitdoneright.com Copyright 2010 2010-03-19T15:21:10+00:00 http://www.crossfitdoneright.com/index.php/Main/please.....never_do_this/ http://www.crossfitdoneright.com/index.php/Main/please.....never_do_this/#When:14:21:10Z This is the worst Deadlift I've ever seen. I'm surprised you didn't see his spine shoot out his back. It's beautiful out today. Get outside and do something active. Student Highlights of the Week Amy - 2min Max Sit-Ups = 85, 95lb OH Squat-PR Megan C - 2min Max Sit-Ups = 84, 115lb OH Squat-PR Ben G - 2min Max Sit-Ups = 80 Linda S - 2min Max Sit-ups =75, Completed some running-1st time since started CrossFitting Megan W - 2min Max Double Unders = 69, 7:30 Top Time for Squats WOD Ben S - 2min Max Double Unders = 91, Nicole 74 Pull-Ups Betina - Nicole - 78 Pull-Ups Doug - Nicole 86 Pull-Ups, OH Squat 110lbs -PR Ft Squat 190lbs -PR Lori - Nicole 79 Pull-Ups Rob - OH Squat 180lbs Ft Squat 225lbs Back Squat 270lbs - All PRs Joe - OH Squat 85lbs Ft Squat 135lbs Back Squat 185lbs Natalie OH Squat 65lbs, Ft Squat 100lbs, Back Squat 115lbs - All PRs Nyasha - Nicole -72 Pull-Ups Linda A - Final was able to get her Double Unders. There were a ton of PR's during Monday's Squats. Everyone seemed to improve on "Nicole" and used less bands and everyone did better with double unders this week. To anyone that did Thursday's Squat WOD, awesome job. That was a very tough workout. Great week everyone. Workout of the Day Snatch 1-1-1-1-1-1 2010-03-19T14:21:10+00:00 http://www.crossfitdoneright.com/index.php/Main/practice_and_technique/ http://www.crossfitdoneright.com/index.php/Main/practice_and_technique/#When:09:00:37Z Wall Ball. Doesn't sound like much... until you've experienced "Karen" (150 wall ball shots for time with a 20 pound medicine ball (or 12 pound for women.) Think add speed and power to a normal squat to launch a ball 10' in the air to an line on the wall. One of the best ways to improve your wall ball form is to make sure that when you catch the ball right under your chin, and keep it there as you drop into your squat and come back up for the next throw. Efficiency, accuracy and technique all come as a result of practice, not just training... one of the many differences between CrossFit and the rest of the fitness world. Ben and Rob doing 1/2 Karen. They can't rest to finish the rest. Workout of the Day 400m Run Then complete 150 squats with a plate (45/25). If you drop the plate at all its a 200m Run. 2010-03-18T09:00:37+00:00 http://www.crossfitdoneright.com/index.php/Main/why_dont_we_do_more_abs/ http://www.crossfitdoneright.com/index.php/Main/why_dont_we_do_more_abs/#When:09:50:35Z In the traditional sense of exercise and fitness, abs are a muscle group that need to be isolated and trained daily - like pecs and biceps. However, In CrossFit, we train the abs to perform their most important job in functional movement - mid-line stabilization. Abs should be highly active in almost every movement we do - some are more ab-centric than others, and just because we don't do abs in a workout, doesn't mean you have to finish by doing a set of sit ups. At the same time if your abs are weak, they will prevent you from maintaining stabilization in almost everything we do... so practicing some form of ab movement daily is a good idea. Nothing will work abs or mid-line like performing max effort overhead squats. Becky does a mid-line workout! Workout of the Day "Nicole" 20 min AMRAP of: 400m Run Max Pull-Ups Score= Total Number of Pull-Ups 2010-03-17T09:50:35+00:00 http://www.crossfitdoneright.com/index.php/Main/need_i_say_more/ http://www.crossfitdoneright.com/index.php/Main/need_i_say_more/#When:09:44:29Z Show Up! Don't Quit! Workout of the Day 20 min AMRAP of: 15 Push-Ups 15 Knees To Elbows 15 Clean n Jerks (95/65) 2010-03-16T09:44:29+00:00 http://www.crossfitdoneright.com/index.php/Main/md_pa_de_sectionals/ http://www.crossfitdoneright.com/index.php/Main/md_pa_de_sectionals/#When:14:57:34Z I was in King of Prussia this past weekend for MD/PA/DE sectionals of the CrossFit games. There were 120 men and 35 women competing. The top 20 men and women will now move on to the North East Regional in May. Click here for results. The weather was horrible and I was one of the unlucky one's who had to judge the event that was held out doors, but overall it was a great experiences. Definitely would love to compete in next year's event. Hopefully, CrossFit DoneRight can send several athletes to represent us next year. The winners are awarded. This kid squat cleaned and then jerked 155 for 1rep. He completed all 3 WOD's as Rx'd. The crowd went nuts when he put that weight over head. Workout of the Day Over Head Squat 1-1-1-1-1 Front Squat 1-1-1-1-1 Back Squat 1-1-1-1-1 *Try increasing the weight on every lift. 2010-03-15T14:57:34+00:00 http://www.crossfitdoneright.com/index.php/Main/the_meat_diet/ http://www.crossfitdoneright.com/index.php/Main/the_meat_diet/#When:09:24:38Z Low-carb diets and paleolithic nutrition are all the rage these days, and for good reason. Compared to the Standard American Diet, both of them are superb. Few of us would dare to take the two to their extreme, however. Giving up sugar and wheat is one thing, but what about giving up everything except meat? Yes, I'm talking about an ultra low-carb diet with even foods like nuts and berries removed. Unsurprisingly and understandably, studies on the long-term effects of such a diet are severely lacking. - Two Brave Men Who Ate Nothing But Meat For An Entire Year. You think sugar-free is tough....try giving up everything but meat. Read the above article and post any thoughts to comments. April.....Meat Only????? Galena gets inverted for the first time ever, proving it's never to late to start learning the handstand. Workout of the Day For Time: 800m Run Rest 400m Run Rest 400m Run Rest 50 Burpees 2010-03-12T09:24:38+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