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Turkish Get-up is a full body movement that will get you strong. Start the movement today from standing with the weight above your head to lying down on the floor… and then of course reversing that movement and switch hands at the top, if it slips you can doge it easier standing!

The Turkish Get-Up: is a movement that people of all walks of life should seek to master. In fact, being able to properly get-up off of the floor is one of the things we start to lose as we get older.

Warm up: 500m row at 75%
Hold a handstand on the wall for (30 seconds x 2)

Tech/Workout: On a running clock complete 5 rounds of 12 alternating Turkish Get-Ups. Take 2 minutes rest between each round, when you complete the 5th round do a hard 800m run.
(subtract 8 minutes off your total time)
Guys use black KB
Girls use Red KB
or scale if needed, oh yeah this is a wrecker.

I came to Crossfit in December 2009 after meeting other Crossfit members on my ultimate Frisbee team. I commented on what good shape so many people were in, and they pointed to Crossfit as being the catalyst for getting each of them into such good condition. After living and working for three years overseas, I would describe myself as being a “skinny-fat” vegetarian. I ate mostly grains, vegetables, no meat, and suffered from chronic stomach pain. I could barely do a knee pushup, pull-ups were out of the questions, and box jumps seemed impossible.

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We all chose CrossFit for various reasons…some for a healthy approach toward our future; to be able to spend quality time with our children & grandchildren! We also do it because it challenges us mentally and physically. Our athletes say it carries over to sport in such a way that no other training program has offered. As well, people that risk there lives everyday while saving others do it because it gives them a better chance of survival. We all have reasons why we show up to class and give it our all. No matter what is going on in our lives, we enter the box with respect and we face the workout because we are completely aware that CrossFit fitness makes our lives better.
Everyone of us had a choice to make day one when you walked in to the school of fitness. You may have been a great athlete before showing up or you may have been on a downward slope living the unhealthy lifestyle that most North Americans live. The beauty is, that Day One, no matter where you were coming from you faced a challenge. You may have puked, went in to shock, cried, or had a panic attack. Or perhaps it was too much and your ego got crushed and we have not seen you since, whatever! Today is the day that we face the first introduction / assessment to CrossFit all over again. Happy Day 1 folks!
CrossFit Day 1

warm up/ work on your Goat’s

WOD: 400m Ball run 12/20lbs
Max of the following:
Ring dips
Pull ups
Sit ups in a minute
Push ups
&
Tabata Squats

Be good to yourself, strive for excellence and you will keep getting better. We all share this experience, its the day we chose fitness.

Saturday

Okay folks, it is time for the weekly ‘Girl’ workout! Last week it was the butterfly inducing Fran. This week it is everyone’s blast from the PT past.

Technique: Deadlift (2,2,2,2,2,2)

Workout: Helen

3 rounds for time

400m run
21 kb swings (red/black)
12 pull-ups

SNL skit Helen Mirren’s….

Sunday

A lot of people missed a workout this week due to class cancellations and the like. Today is your chance to make one of these monsters up. Coaches I would not recommend trying to run all of this week’s workouts at once, especially Friday’s grinder. Pick one or two and determine who has done what. I do however recommend including the snatch balance workout!

-Kermit

The immediate effects of static stretching on muscular performance are different from the long term effects. Static stretching does not have immediate benefits to muscular performance or muscular injury rate. The training benefits of stretching, however, are improvements in both flexibility and muscular performance. Strength coaches should prescribe stretching in the cooldown after vigorous training and active warm-up routines rather than static stretching before vigorous activity.

(click Dynamic vs Static Stretching – When and Why for full column)

Duane Knudson, PhD

Department of Health and Human Performance, Texas State University, San Marcos, Texas

Okay, I swear I was going to see the tumbleweed blowing through the gym today, it was so deserted. People I cannot emphasize enough how important strength training workouts are in the development of the 10 general physical skills. But enough preaching for the moment. Here’s your punishment, err workout for the day!

Technique: Review the movement standards for the chipper.

Workout: CrossFit Regionals Chipper

Row 20 calories
30 Burpees
45 pound/30 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb/25lb plate held overhead
150 foot Sprint

– Happy Friday! Kermit

Oftentimes I am confronted with people who avoid, nay dislike heavy lifting days. I agree that metabolic conditioning workouts have their place however, heavy lifting is potent hit when approached with the right attitude and the results can be incredible

Check out the wods on crossfit.com, how often do you see single movements at low reps? Ask some of the top CrossFitters what programming they use? Answer: .com wod! There really is a art/science to good programming which includes heavy lifting.

Deceiving in its simplicity I am stealing the .com wod from June 6.

Technique: Heaving snatch balance

Workout: Heaving snatch balance (1,1,1,1,1,1,1)

Score 1 rep max.

Snatch Balance Malaysian Style

-Kermit

Okay folks, another announcement (as if you couldn’t see this coming) the 6pm and 7pm classes are canceled due to Game 7. I’m going to let this video speak for itself.

Technique: Toes to bar

Workout: Hockey Night in Canada with a Twist

10 rounds

30 seconds pull-ups
30 seconds toes to bar

2 minutes rest in between rounds

-Kermit

Rules are:
1. Eat Paleo, Whole 30 or Zone based diet as close as possible.

2. Limit stress, get adequate sleep, and workout at CrossFit regularly.  Outsiders can play and learn for $40, but unfortunately are out of the prizes.

3. GOAL IS – to lose as much subcontainious body fat as possible.   I can’t measure the fat on all your organs and such.  This will also come down.

4. The challenge is for you to beat the others in your division.  All flights will have their own unique challenge. So challenge your mates in your class, or those you live with.

5. Top 60% will move on after 6 weeks to a 6 week playoff of the top individuals to show who can lose the most body fat as a percentage of what they started with from Day 1. Measurements are not reset after 6 weeks. But, you’ll know how far behind you are.

6. The percent lost = (pinch width total at start – pinch width total at 6/12weeks)/ pinch width total at start.

7. Pot $$ (60% of entry) will be divided between 1st and 5th place if there are over 10 people in your division. 6 and less in your division – will have only 1st and 2nd place prize money.

8. Seven pinch zones will be taken: bicep, triceps, iliac crest, abdominal, sub-scapular, thigh, calf.

9. Body Weight, Age, Height, Chest, Waist, and Hip measurements will also be taken.  This will give us an approximate body composition breakdown via the Jackson/Pollock Caliper Method.

10. Many community sponsors have come forward to make this challenge additionally rewarding at the end party.

11. Wrap up – End of Summer Party will be slated for Friday Sep 30th for all participants.

TBear