February 2012
17 posts
1 tag
CrossFit Games Open
It’s that time of year again! The CrossFit Open starts next week and we are all excited to watch Pat as he fights for his spot as a Masters competitor at the 2012 CrossFit Games in Carson California July 13-15.
Being a part of the Open is a lot of fun. It puts perspective on where you are at in your fitness quest in comparison to the rest of the world. Last year there were over 25,000...
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Discipline
There’s a great saying out there: “How you do anything is how you do everything”. Such a true statement. Yeah we have our strengths and weaknesses but even if we suck at something its the mental approach we take to handling our suck that makes the difference.
Discipline is the stuff champions of athleticism, business, and life are made of. No matter who you are, if you do not...
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2/9/12
2k row
then
3 rft
15 Front Squats 135/95
15 Kb Swing 24/16
15 Pull-ups
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Saturday Throwdown!
There is another Throwdown at CrossFit Athlete Lab in Little Canada on Saturday. If you missed the one at SISU, they are AWESOME! It starts at 1:00, there are scaled options for anyone who wants to “compete”. Let me tell you, doing a workout in front of a crowd of strangers is a whole new experience everyone should check out! Even if you are not competing, swing by and see what is...
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1/7/12
Filthy 50!
50 reps each for time. Must finish each station before moving to the next. Order of stations is up to you:
Box Jump
Jumping Pull-up
Kettle Bell Swing
Lunge Steps
Knee to Elbows (see pic)
Push Press
Back extension
Wall Ball
Burpee
Double Under
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Integrity
“I will never cheat reps, cut corners or finish early…no matter how bad I may want to, I deserve better than that”.
“Integrity is doing the right thing, even if nobody is watching.”
Integrity is a vital characteristic that everyone possesses. Do you know anyone that commits to something, yet never follows through? Maybe yourself? If you felt the guilt run through your veins, then you are...
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2-2-12
Congrats to the Landscaping Forman from Otten Bros on completing the elements course! Rick , Geno, Scott, Tom, and Chris will be bringing their hard work to regular scheduled classes in preparation for the upcoming landscaping season. Be sure to ask Rick (or is it Geno) about planting daisies in the winter or any other floral questions you might have.
WOD
Repeat from 2-2-11
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2-1-12
3 rounds:
Max weighted pull-up 1 min
Max Sit-up 1 min
Rest 1 min
then
EMOM 15 min
3 Clean and Jerk 135/95
6 pull-up
January 2012
43 posts
1 tag
Blue Team Victory
The blue team handed it to the green team once again with a score of 119/91. Suck WOD #2 has begun. In order to make this third round a bit more competitive, you can earn an extra point by signing up online! The blue team may be here more often, but I’m not sure how computer literate they are so this may even the score. If you are still unable to sign up online via the Schedule tab on the...
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Another great pork recipe! →
This one takes a little extra work but well worth it. Be careful not to overcook the sweet pots. I didn’t use any honey in this and it was still amazing!
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1/25/12
Max 1k Row
Rest as needed
then
5 min AMRAP
5 Thruster 95/65
5 Burpee
rest 1 min
4 min AMRAP
4 SDHP
4 Box Jump 24/20
Rest 30sec
3 Min Max Rep Overhead Squat
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The tough workouts make the best ones happen
– Janet Lillevold
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1/24/12
5 RFT
10 Ball Slam 30/20lb
20 KB Swing 24/16kg
40 Dubs/200 single
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Pork Tinga →
Great recipe to paleo out on! Sub plantains for potatoes and omit cheese. Add 3 cups water to this recipe and you have a great stew.
Panties in a WOD →
Here is a great resource for a ladies perspective of CrossFit. Love the title!
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Results
A RESULT is the final consequence of a sequence of actions or events expressed qualitatively or quantitatively. (Wikipedia) However, reaching no RESULT can mean that actions are inefficient, ineffective, meaningless or flawed.
Results are associated with EVERYTHING. For example, we save money…the result is earned interest. We go to work…the result is earned income. We lift...
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1/18/12
1RM Power Clean
then
20 min AMRAP
5 Power Clean 145/100
10 toe to bar
15 wall ball 20/14
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Accountability
Accountability : to accept responsibility for ones actions.
As we all know, the accountability/attendance board is up. Two weeks have gone by and we have seen record attendance! This could quite possibly be due to the New Years Resolution crap or the desire to undo the holiday food doings, but I really don’t think SISU CrossFitters fit that mold. It could quite possibly be it puts a good...
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1/17/12
3RM Deadlift
then
8 min AMRAP
8 PUSH UP
16 SQUAT
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1/12/12
1RM Overhead Squat
then
21-15-9
Ball Slam
Box Jump
http://www.youtube.com/watch?v=YAu-ftOM3C8&feature=... →
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CrossFit goes BIG!
Apparently there’s going to be a Reebok/CrossFit commercial during the Giants vs Packers game on Sunday! This will not increase your membership rates if you are on the blue (winning) team.
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Class Cancellation
The 9:30am class tomorrow (Friday) has been cancelled. This is a one time cancellation and will resume as scheduled next week.
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1/11/12
Throwback WOD from CrossFit Games 11.2.
15 min AMRAP
9 DL 155/100
12 Hand Release Push Ups
15 Box Jumps 24”/20”
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Online Schedule Works!
The online registering for classes is now fully functional! Follow these instructions:
Go to the Schedule tab on the main page of our site,
click on the View Schedule Here link
choose the Sign UP! link on top right under the login area.
Enter the information under New To Our Site
Follow instructions carefully from there on!
Please start signing up for classes in advance. This will help us...
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1/10/12
Back Squat
5-5-5-5-5
3 RFT:
20 back squat 65% of 5 rep max
20 pull-up
20 burpee
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1/9/12
Great turnout for classes today! Almost at capacity. Did you sign up for class today online? Have you made an attempt to do so? Sign in for your next class here to make sure you get a spot..
Blue team -15
Green team - 14
Should we have a prize for 100% team participation in one day??
WOD
3 press
5 push-press
7 Jerk
9 kb swing
200m run (building with the light on it and back)
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A message from the coach...
GOALS January 9, 2012
When was the last time you achieved a goal? Do you remember how it made you feel? Was the benefit of the goal worth the sacrifice?
My guess is that all of us have experienced the positive effects of goal achievement. I also assume, we have all set goals and not achieved them…why do we achieve some goals and not others? I believe it all comes down to our level of...
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Tomorrow is going to be one of those days where it’s hard to put your own...
– Onie Ritz
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