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2012 January

SIX PACK….& Probably NOT the one your thinking!!

Couple Announcements WE ARE NOT HAVING A SAT.  WOD PLEASE Come to Clear Creek Community Church and Cheer on your PCF CrossFitters.  For Most of them this is there first Competition. So come support them this Sat. 

ALSO Please put Sat. Feb. 11th on your Calendars we are having an in house competition…..DETAILS COMING SOON!!! PROMISE FOR A GREAT Cause and for one of our own.  So put it down

TENTATIVE FIRST GETTING HAPPY “HOUR” with the Ladies sorry guys just for the girls is Feb. 23rd.  Place and time to be announced this Mon.  Hope you can make it!

WOD

800 Meter Time Trial

some did 1000 Meter Row….RAINING outside

50 sit ups/10 push ups

40 sit ups/15 push ups

30 sit ups/20 push ups

40 sit ups/25 push ups

 

 

Going OverHead..and Squatting

 

 

By Greg Glassman

In Exercises

August 01, 2005

PDF Article

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction – outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong – dead wrong.

The second is a weak squat – you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight – you haven’t a snowball’s chance in hell of learning the overhead squat with a bar. You’ll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.

If you dont have a subscription to the CrossFit journal this is a great reason to get it….GREAT READING ALL THE TIME!  Articles are very informative

WOD

21 15 9

OH Squats

Pull Ups

After Party

Death by 9-15 Meters

 

TABATA THIS…..

Ever wonder where Tabata Came from?  I personally was introduced to my first tabata treadmill workout 3 years ago by Shawn.  I will never forget it…..PUKIE and YES GUPPIE breathing (that was for those that know me well!!!! ;) here is a great article on Tabata

 Tabata training and the Tabata Training Protocol originated from a research study led by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The study was published in the journal: Medicine & Science in Sports & Exercise – October 1996 – Volume 28 – Issue 10 – pp 1327-1330 and titled: “Effects of moderate-intensity endurance and high intensity intermittent training on aerobic capacity and VO2max”.

 In the study, Dr. Tabata concluded that High Intensity Intermittent Training (HIIT) a.k.a. High Intensity Interval Training was a far more effective and efficient method of training when compared to traditional cardiovascular training (steady state cardio). The study showed that Tabata training was not only more effective at improving anaerobic endurance but cardiovascular endurance as well. 

The breakdown of a Tabata interval session is 20 seconds of intense work followed by 10 seconds of rest repeated 8 times for a total of 4 minutes. In the study the participants (who were all apparently fit athletes) did 1 Tabata interval session a day, 5 days a week for 6 weeks. After the 6 weeks, the participants averaged a 28% increase in aerobic capacity and a 14% increase in VO2max. Tabata intervals, if done with enough intensity, will also increase you BMR (basal metabolic rate) for 24-36 hours after each session. This means you will continue to burn calories and shed fat long after you’ve left the gym! But when I say it has to be done with intensity, I mean.. done with INTENSITY!!! You will only get out of it what you put in so you have to hit it hard! 

Tabata intervals are most often done with body weight or light resistance exercises. The focus is usually on explosiveness and speed so you want to choose exercises that you can do a high volume of within the 20 second time frame. When doing Tabata intervals in your workouts, you can also keep score. Your score is the your lowest number of reps in any of the 8 rounds. For example, if you were doing Tabata squats (bodyweight squats) for 8 rounds and the first round you got 17 reps but in the second round you only managed to get 14, then your score becomes 14. Then you want to try to hold on to that number for as long as you can. You also want to make sure you don’t come out of the gate too hard and score really high in the first few intervals but fade away to nothing by the end. It’s better to find a tempo and rep range that you can hold on to the entire time!

TABATA THIS

Push Ups

Sit Ups

Wall Balls

Sledge Hammers

How are your GOALS coming Along?

Pearland Crossfit believes goals are vital. Not only do they give you something to aim for, they will drive you to be faster, stronger and fitter. They will ensure that when you come to the box you have a reason for being there, not just showing up for the sake of being there!

Did you set any goals for 2012 or did you put it off and now wish you would have?

If you are new to goal setting or are a seasoned goal setter, I hope this will help you set the goals that suit you best.

 

Your goals should follow this simple acronym S.M.A.R.T

 

Specific -

A specific goal has a much greater chance of being accomplished than a

general goal. “I want to be better” is not the best goal to set. “I want to do a sub 7, 5 or 3 minute FRAN” is a good goal to have.

Measurable -

Establish concrete criteria for measuring progress toward the attainment of each goal you set. Luckily in CF you will do a couple of repeated WODs in the name of the set GIRL WODs, you will also do your 1RM, both are perfect examples of measurability. However if you feel there is another way to measure your goals then by all means use it.

Achievable -

must be accepted as worthwhile, realistic and attainable. No point in putting down 1000 MUs in under 10mins (unless you are Mike Palmer). However don’t make them too easy, you need to push yourself.

Recordable –

write down your progress. This is best done in a training log. There are PCF ones available, or you can use a Note book, up to you as long as you record your  progress.

Timely -

when setting your goals be realistic in the time you want to do them. I recommend this:

 

SHORT – something you want to achieve by April 2012 (3 months)

MEDIUM – to be achieved by July 2012 (6 months)

LONG – these are the hardest of your goals and you are aiming to achieve these by Christmas next year.

Goals can be whatever you want them to be. Diet, Olympic lifting, WODs, turning up to the box at least 3 times a week ;-) Remember you’re the only person that can reach YOUR goal, so make it relevant to what YOU want to achieve and can achieve.

WOD

10 hspu

15 wall balls

20 kb swings

25 deadlifts

100 double unders

And start back down with dead lifts ending with hspu

Im not posting the board tonight. Instead I want to try something new. Please comment with your time and what you would change if you could do it again…. Heavier weight, less rest, practice du, learn hspu…

RINGs, Swings, and other Crossfit Things

The RINGS are up!  HURRAY! GUYS, the Rings are so awesome!  Just a friendly reminder… the rings are not TOYs, they are not SWINGs, they are gymnastic equipment put up for that purpose.  Please use them appropriately and make sure any children in the gym are using them correctly as well.

We are counting down until Registration for the Crossfit Games Open… registration starts February 1, 2012.  There wasn’t even one comment on our first post daring YOU to come up with excuses to not register to participate in the open.  I can come up with a long list of GREAT reasons to not try here is a start:

  • I might break a nail
  • My sweat band might get drenched
  • I might tear
  • I hate being abraded (on the A$$)
  • I’ll have to workout too hard

Feeling DIR-T-Y???

Tonight was most of yalls first time to do Filthy Fifty!? What did ya think about it? Post your comments here!  Great job everyone for pushing through such a tough WOD!!!

http://youtu.be/FfjroLb2mMA

Filthy Fifty

Box Jumps

Jumping Pull Ups

KB Swings

Walking Lunges

Push Press

Back Extensions

Wall Ball

Burpees

Double Unders

 PROMISE PIC WAS NOT TAKEN UNDER THE INFLUENCE OF ANYTHING!

You Ain’t Got Squat….

How are your 50 squats going?  Do you hold your chest up while squatting? do you push your knees out?  Squatting is important, it is a fundamental Crossfit move.  It is also important to be squatting correctly, deeply, both feet flat on the ground, back arched, knees tracking over your toes…. this article about squatting has some great tips and some links to videos of stretches that will help your squat.

http://www.mckennasgym.com/blog/2011/11/27/Squatting.aspx

WOD 2 + 4 = MORE!
for 15 minutes at the top of every minute 2 power cleans at 80% of your 3 rep max and 4 pull ups

If you didn’t do any penalties and you had time left over every round, then it is time to work at pushing your max!  You are stronger than you think and READY to do heavier power cleans!

Row Row Row your Boat…….

Strength Today lots PR’d good JOB!

Power Cleans 3-3-3-3

Row

500

400

300

200

100

ALSO today was a make up Fran day!

Our Favorite another Frantastic Day!!!

It was a FRANTASTIC Day full of PRs!  Love them or hate them the girl WODs are standards by which we measure gains in our strength and agility. .  But don’t look at the board and compare yourself to anyone else.  Use these girls as way points on your crossfit journey, by journaling them you will be able to follow your improvements as you repeat them (I think I have done Fran first with many modifications…and now Rx a total of 5 or 6 times in 2 years).

No girl is mentioned more as a measure of a Crossfitter than Fran.  You will find that Crossfitters will mention their deadlift and their Fran time when they are out to WOW and impress you.  Just remember that with enough practice we will all get more proficient with our pullups, and as we lift more weights we will get more efficient with our thrusters.  So, log your workout times, look back in time and see how Fran looked the first time you did her, I bet you will be impressed with your increase in weight and how much better your pullups look :-) .  Keep up the good work WE are WOWed and AWEd by you all the time!  Did you PR FRAN today?

Jason Kaplan’s Fran in under 2 minutes!

FRAN 17 Jan 2012

21-15-9 (thrusters (95/65) and pullups)

What is Going to Be Your Excuse?

Get Ready for the 2012 Crossfit Games….

February 1, 2012 registration to compete in the open workouts will start. ANYONE can try these workouts and compete in the open. There will a workout posted every week for 5 weeks. Try it! Don’t bring your excuses, bring your best attempt at every workout! Check out the games website for a break down of the time line of the games this year.  My nemesis is double unders, for the next three weeks you will see me pulling out the jumprope and jumping!  Am I going to let them hold me back from competing in the open?  NO!  I will be in the box trying my hardest, I really want  to win one of those coveted Masters Women spots at the games.  So, no matter what level you are at in Crossfit give it a try… you might surprise yourself with some PRs! - FAY

KAT HERE  Speaking of PR’s I dont know everyone, but the people I do know are the ones I saw tonight so a little shout out to Jody and Hayley on back squats!!!!  Good job girls and good job everyone that took the time to work on your form for squats. 6:15 MY BAD ON SCORES GEEZ my BAD, but i wrote yall a little I SORRY on WHITEBOARD just make sure you are journaling! 

http://games.crossfit.com/features/get-ready-2012

Instead of excuses let us know what new skills you have since last year’s open – a year makes a huge difference AND we are all inspired by your new accomplishments.

WOD

Back Squats

5-5-3-3-1

WOD

5 Burpee Box Jumps

10 Wall Balls

15 KB Swings 53/35


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