CrossFit Northwest Tucson

FRIDAY 090821

Skipping Out

I want to follow up on last night's post regarding fear.  Fear can also stagnate our training.  Specifically movements or the type of workout tend to keep people from coming into the gym.  If we choose not to workout because we are not good at or unfamiliar with a movement then we are cheating out fitness development.  I am by no means a very organized stat guy, but I am very observant when it comes to class attendance.  I am starting to notice a trend when a heavy day is prescribed.  It seems to me that attendance is less during a heavy WOD.  Remember that strength is one of the ten physiological adaptaions to fitness, and is a huge contributer the to increase of power.  Since increasing power is the primary measurement in CrossFit, the strength days become all that more important for us to attend.  Not only are they important with relevance to increasing power, they are the perfect opportunity to get some one-on-one coaching from all of us.  If a skill is particularly difficult for you, please do not skip the day.  Use the day as an opportunity to work the technique, so that possibly next time it comes out of the hopper you can add some weight, get stronger, and increase your power output.  Our main goal is increasing power over broad time and modal domains, in order to do this we must hit all domains (exercises) in the gym and not cherry pick those we are afraid of.  When it comes to life, that challenge we are least prepared for will cause us to suffer the most.

WOD

3 Rounds for time:

30 GHD Sit-ups
20 Ring dips
155/115 pound Front squat, 10 reps

Post time to comments.

THURSDAY 090820

FEAR

Jennifer has a shirt that reads "I fear no man, but I do fear my workout, If I don't fear my workout, it is not hard enough".  Fear, as defined by The Oxford American Dictionary, is an unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat.  I fear my workout from the heavy Clean and Jerk to "Kelly".  I know the workout will be uncomfortable, threatening, possibly painful, and may cause me to bleed.  In reality a WOD is just words put into print and really offer nothing more than a guideline to a workout, why fear that.  So what is it we really fear when those words show up on the blog each night?  We fear the intensity.  I had a conversation with Rich yesterday afternoon about how different CrossFit is from any other fitness program.  Obviously if you have any physical training experience, CrossFit hasn't reinvented the wheel of fitness.  What is required is intensity, and with intensity comes fear, and intensity separates CrossFit from any other training program.  This fear translates greatly into our daily lives.  The shirt's saying could be written, I do not fear life, I fear my workout...  Since CrossFit, most of life's daily challenges (which 18 months ago would have left me paralyzed) seem miniscule to the challenge I face in the 1730 class at the gym.  This is a testament to all of us who choose CrossFit for our fitness program.  Everyday we face our fears in the gym, so we are afraid of nothing in life.  If life causes us fear, we are eager to take on that challenge knowing with confidence we will overcome.

WOD

For time:

20 Handstand push-ups
Row 25om
10 Pull-ups
15 Handstand push-ups
Row 250m
20 Pull-ups
10 Handstand Push-ups
Row 250m
30 Pull-ups
5 Handstand push-ups
Row 250m
40 Pull-ups

Post time to comments.

WEDNESDAY 090819

WOD

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Kenny and Michael during the Clean and Jerk WOD at CF Fury.

TUESDAY 090818

WOD

"Kelly"

5 rounds for time:

Run 400m
30 Box jumps, 24" box
30 Wall ball shots, 20/14 pound medicine ball

Post time to comments.

Compare to 090326

Patrick and Meighan have posted a few words about their Triathlon last weekend in Show Low.  Enjoy, and great job Patrick and Meighan we are proud of you guys.

Patrick wrote:

 This weekend was a great time! Heather and I drove up on Friday to Show Low and got settled in for the weekend. We met up with Brad and Meighan and we all rode our bikes over to the Venue to get checked in and received our swim times. I was slatted to swim at 8:35 with Brad and Meighan an hour latter.
 Saturday morning came with great anticipation of what the day would bring. I gathered my gear and doubled checked to see I had everything because we were riding bikes to the venue again so a forgotten item could be tragic.
 We all got there early and set up our things in the staging area. I had some time to watch the other athletes swim and bike. It was inspirational to watch people compete.
 My time came to start. I knew the swim was going to be challenging for me and with the help of Coach Heather I worked my way through the swim and wasn't the last one out of the pool. My swim time for 625m swim was 17+ minutes. My lack of training for the swim showed, no doubt about it. After a quick sprint outside to the staging area, Heather helped me get my gear on for the bike ride. I head out to the staging area and was greeted with a stiff head wind! I pedal on up and down the course when I come to a challenging climb and .... my chain comes off! I rectify this and pedal onward. We had to make two laps on this challenging course. I finish up the bike ride and pull into the staging area where Heather helped me get my running shoes on.
 I sprint off (well I was trying too at least)from the staging area and make my way up and down and around the 3 lap running course through the park. Trying to get your muscles to transition from the bike to the run is always fun. After about 3/4 of a mile I got my legs working and pushed on and passed as many people as I could. I rounded the corner on lap 3 and headed for the finish where Coach Heather was cheering me on!! 28 minute 5k and 1:32:28 was my overall time. I was 6th my age bracket and 66th overall.
 Heather and I waited at the finish line to cheer Meighan and then Brad as they completed the race.
 Meighan won the Athena division and Brad was 5th in his age bracket.
I look forward to this event next year. I know I will PR it! I also know we will have more representation from CFNWT.

Meighan wrote:

Hey all! So updates now that we're back from Show Low! First, yes, Jennifer is correct, I placed first in the Athena division and took 18 minutes (thought it was 20, but I'll take 18 minutes too) off my previous time on the course. :) Even cooler still... my overall place would've been 14th, and 2nd in my age division. SA-WEET! :) AND... AND... I ran 3.5 miles in 32:23! WOW! Will bring my goodies to show and tell on Tuesday (have a meeting Monday, otherwise I'd be in on Monday)!

Patrick did awesome too! He swam before Brad and I and he finished in 1:32:29! Pretty frickin' awesome!

So, takers for next year?! I know Heather is going to join us, hopefully we can get some more takers so we can have a monsterous CFNWT showing!

MAD PROPS to our fellow competitors this weekend! It certainly was a high point weekend for CFNWT! AWESOME! :)

MONDAY 090817

Just in case you missed yesterday's post check it out.  We posted a few pic from "Helen Got Your Gun".

WOD

3 rounds for time:

95/65 pound Hang power clean, 21 reps
95/65 pound Jumping Back squat, 15 reps
95/65 pound Walking lunge, 10 reps

Post time to comments.

Pics from CrossFit Fury's Competition

 Melinder Family.

 

SUNDAY 090816

Rest Day

Enjoy some photos from Helen "Got Your Gun"

  More to come.

SATURDAY 090815

I have just received word that Jennifer and Michael placed first in the Melinder Memorial competition at CrossFit Fury.  We are eagerly awaiting the results for Wayne and Kenny.  I have heard they also performed well.  Great job guys and way to represent the CrossFit Northwest Tucson Community!  WE are all very proud of you for performing admirably for a great cause and for your peeps here in Tucson.

WOD

4 person teams (preferably two men, two women)

one round consists of all members, one at a time run 200m sprint, while one is running the others are trying to get as many reps as possible of:

Pull-ups
Squats
Push-ups

One member of the (team) is performing a different exercise at the same time.  Thus only one person runs, one member does push-ups etc...  The count stops once continuous movement stops.  When this movement stops the team member must wait for another team member to finish their exercise, then move on to the next exercise.

Example

Michael runs a 200
Jennifer does Push-ups
Kenny does Squats
Wayne does Pull-ups

Once Jennifer finishes her x Push-ups she waits for Kenny to finish his set of Squats and she moves to that exercise once he is done.  Kenny moves to pull-ups when he is done, and Wayne will move to the run, Michael to push-ups.  Once all reps are completed the movements of the next exercise begins.

Once all the team members have completed all the exercises that constitutes one round.  Teams will do 3 rounds. 

Once the 3 rounds are completed the teams then move to the weight lifting area where they will complete 200 power snatches (ground to overhead), 75/55 pounds.  Two bars can be used at once (One man, one women).

Once the snatches are done the teams will then do a 400m buddy carry.  All members must carry and be carried.  Once back inside the gym, time is stopped.  Overall time and total reps of the 3 rounds are calculated for score.

Post time and total reps for the Cindy portion to comments with team members.

Kids representin' at CrossFit NWT!

FRIDAY 090814

Jennifer, Kenny, Michael, and Wayne are going up to CrossFit Fury today to compete in their memorial competition for Deputy Melinder.  We raised close to $300.00 for his family and we will present that check tonight.  Thank you to all the CF NWT crew for donating for such a great cause.  I am so proud that in a pinch we as a community can come together and help out se easily.  Let's root them on today and I know they will work hard and perform courageously.  Good luck guys and kick some A$$ the first two WODs look great.

WOD

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Post times for each round to comments.

THURSDAY 090813

Please don't forget to drop off your donation for Deputy Melinder's family.  We are taking the funds to Phoenix tomorrow for his memorial WOD at CrossFit Fury.  We thank everyone who has donated to this cause.

WOD

3 rounds for time of:

135/95 pound Clean, 10 reps
25 Pull-ups
30 Back extensions

WEDNESDAY 090812

WOD

5 rounds for time

Run 400m
30 Sit-ups
20 Ring dips
15 Burpees

Post time to comments.

Compare to 090428

We all feel this way after a WOD.