091130 6 AM / 9:30 AM WOD CLASSES

QUOTE OF THE DAY: "I REALLY STARTED SEEING IMPROVEMENT WHEN I STARTED COMING 4 AND 5 TIMES PER WEEK. I WAS CONSTANTLY DOING BETTER THAN THE LAST TIME AND GETTING MORE PRs."

RING PUSH UPS



THRUSTERS



FRONT SQUATS



TIMES OF COMPLETION

updated videos

POST BY DCHAP

from hyperfitusa
I really liked DChap's statement about how stronger people are harder to kill. Hard to disagree. Read below.


STEPPING UP

Going up in weight can be scary at times. There is some fear in going heavier, the pain, the concern about time and performance. Worry about making the lift, having good technique and making it through the work out are all things that flash through a person's mind when making the choice about how much weight to use.


Big John took a big leap of faith today in the EDT WOD. The prescribed weight for swings was 24 kg - John took the 56kg. Yes - We like psycho big bells, and we swing them. The next trip to Rogue we will add some more.


Okay - John is very strong, half way though the kettlebell intervals, he decided he was going to make it all the way through - He had placed a 24kg at handy distance - the WOD with the heavier bell. The made the decision that he started with this weight and he was going to finish with it.



Ask yourself - when was the last time you really pushed the edge of the envelope? Do you regularly push the redline and push what your a capable of? The "prescribed" weight is usually only thought of as scaled down. Why not up? Why not push the edge? Let's see what you can do!


Gains in strength come at the price of lifting heavier objects. Gaining strength is one of the greatest goods we can do for people. Yes, everyone wants to be able to go one vacation and look good but one of the greatest benefits to the program is making people stronger. Strong people are harder to kill. In our world of reverse evolution, maybe it is a good idea to maintain some of our baser abilities.


If your mechanics are sound and you have been consistent with your training, considering adding to prescribed loading. It does not have to be a huge increment, add some #2.5 plates to your bar. Go up one size in bell or ball. Challenge yourself - you might like the results.

HAPPY THANKSGIVING WEEKEND

091123

Fantasy Five-K Run

Friday 27th
6:00 pm
Howell, Mi.

Join STICKS members in the race while wearing luminary lights with over 25,000 spectators cheering you on.

Jen M. is hosting a post parade gathering at T.W. Friends after the parade.

Holiday Class Schedule

Before leaving yourself stuffed with turkey, sweet mashed potatoes and gravy while lying on the ground, don't forget to get your WOD in. We are holding 9 AM / 10 AM * WOD Classes on Thursday and Friday. Sign up at STICKS for the class you plan on attending. As always you can check out the online calendar for all the dates and times.
*if necessary

CONSISTENCY


CLICK ON THE CONSISTENCY LINK ABOVE AND READ THE WRITE UP BY DCHAP. IT IS A GREAT WRITE UP AND WE CAN'T STRESS THIS POINT ENOUGH.

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091119 Thursday

We are finishing off another successful week of training. Our members are doing well in the 26K Rowing Challenge for the month of November. The race seems to be between KJ and Scott T. for the top spot. A big congratulations goes to Professor Jen as she did unmodified pull ups for part of Thursday's WOD. We also congratulate Tim for a Deadlift PR at #325. A solid work ethic and continued dedication pays off. Congrats Jen, Tim and the rest for giving all they have.

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091117

091116 NARF

NEW ADVERTISEMENT

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Last few days involved Kettlebell exercises, back squats and many other movements. We have a wide variety of members that all take advantage of the elite level training. They should all be commended for consistent dedication to the training. Have a great weekend.

091110 TUESDAY

General Physical Preparedness

General: considering or dealing with overall characteristics, universal aspects, or important elements

Physical: requiring, characterized by, or liking rough physical contact or strenuous physical activity: CROSSFIT

Preparedness: possession of adequate armed forces, industrial resources and potential, etc., esp. as a deterrent to enemy attack by having the ability to kick someone's ass

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last week's videos

WED/THUR


"BADGER"


6 AM WOD CLASS

TEAM PHOTOS

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THE VALUE OF TRAINERS

What or who gets the most out of you during your workouts? A select few can get maximum effort while training by themselves. Others have partners or trainers. What does your trainer say or do to get you to give a little more? A lot of the gains people make are at a point when they feel they can't do anymore and are about to break but continue to get a few more reps or run a little further. Their heart is pounding, legs feel like noodles and they feel like they can't raise their arms let alone press weight overhead. This point is where people realize they can do more, they are more resilient and things that they encounter for the rest of the day do not seem all that difficult.

Does a trainer raising the decibel level in his/her voice get you going? Is it a strong stated correction or a positive reinforcement that you respond to? Good trainers realize that different people respond to different stimuli. Going from trainee to trainee spewing out memorized coaching cues followed by "good" is not training. Good trainers hold trainees accountable and make them move better, see improvement, get them to do more in a short amount of time and do things they didn't think they could do.

My first CrossFit Certification we were doing FRAN. There was about 30 people performing while another 45 were overseeing. I had two coaches in my ear and watching my every rep. I reached "that point" many times in a short time frame. I couldn't do more, had to break, wanted to keep moving as everyone else was, tried to get just one more. On round three, a good friend of mine came over while I was bent over searching for air and simply said "grab the bar". He didn't scream or say it loudly. Didn't use profanity. Just said three words "grab the bar". In my head I heard, "grab the f*#..^#* bar and finish the workout, you are tougher than this, you can do better, don't embarrass yourself and get it done!" He knew that was all it took to get me back in the workout.

Great team coaches not only have the knowledge and intelligence but can motivate. Trainers are no different and truly effective trainers can motivate different people in different ways.

Brighton, Ann Arbor Videos 091023

A TALE OF 5 FRAN'S...A STORY OF PAIN, PERSEVERANCE AND PERFORMANCE...

Here is the deal: Scaled Fran - Max time for completion - 4:00 then a 2:00 rest. Repeat 5 rounds. It is REALLY tough. Check out the videos from STICKS and HYPERFITUSA.

LAST WEEK

Tony has won the 'Pukie' award. He has given more than his all at the WODs and has left his mark out back. Many times!