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We are going on our third year of existence at STICKS. By far the best part of this type of business are the people involved. We are continually gaining members and it is great to have some for the past 2 1/2 or 3 years. We have Yoga Classes and additional WOD Classes. The summer time gives our members a chance to train with their kids two days a week. Being a part of this community in and out of the gym is a pleasure.

From us at Crossfit Brighton-Thank you and Happy New Year!

Video from 12/18 & Road WODs

Many people travel during the holiday season. There is not reason why you still can't get in your Crossfit workouts. There are a number of Crossfit affiliates not only around the country but around the world. Search for them and ask if they take "out-of-town crossfitters". You can also create your own workout with minimal equipment. So grab your brother, cousin or grandma and get at it.

Road WOD #1
Push Up: 5
Sit Up: 10
Squat: 15
-10 rounds for time

Road WOD #2
Swim/Run/Jump Rope(double under) for 1:00
V Ups: 30
Push Up: 30
Swim/Run/Jump Rope(double under) for 1:00
V Ups: 20
Push Up: 20
Swim/Run/Jump Rope(double under) for 1:00
V Ups: 10
Push Up: 10
Swim/Run/Jump Rope(double under) for 1:00
V Ups: 5
Push Up: 5

Road WOD #3
Tabata Sprints on the Treadmill
- :20/:10 X 8
-pick a speed and incline that is a challenge for you
-ex: 7 % incline - 8 mph
then
Dumbbell Fran
DB Thruster
Push Up
21, 15, 9 for time

Road WOD #4
Carry a heavy suitcase down 5 flights of stairs
Press the suitcase over your head for ten reps
On the tenth rep keep it overhead and walk up 5 flights of stairs
5 rounds for time

Road WOD #5
Using a deck of cards
Diamonds=push ups
Clubs=flutter kicks (four count)
Hearts=lunges (R/L)
Spades=Burpees
Pull out a card and do that many reps of each exercise
-face cards=15
-Aces=20

*Disclaimer: Be sure to scale and modify to accommodate current fitness levels

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Holiday Schedule:

Dec. 23rd-normal schedule
Dec. 24th-8:30a & 9:30a WOD Classes-10:30a Yoga
Dec. 25th-no classes
Dec. 31st-8:30a & 9:30a WOD Classes-10:30a Yoga
Jan. 1st-9:30a WOD Class

Additional WOD Classes-starting Dec. 27th (through February)

Mondays: 4:30p WOD Class
Wednesday: 4:30p WOD Class

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Great work by the people during the Sunday 4:00pm "Open WOD Class". Our members brought in a few of their friends and got in a good workout. After the warmup we went over the exercises and expectations. We also talked about how the properly scale the workout for the new people. 8 exercises and 20 minutes later here they are.

We are holding two more "Open WOD Class" in January. Free to bring a friend and join us on January 2nd and 9th at 4:00 pm. Send an email to info@stickstraining.com to reserve a spot.

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KStar is a physiotherapist that focuses on mobility for Crossfitters and many other athletes. He has MobilityWOD website that has a new post everyday on mobility techniques. I guarantee that after watching and participating in the stretching and mobility that you will find some weaknesses within yourself. It is very humbling and will be rewarding if done consistently.

Here is one of his posts. I picked this one simple because he says "suck it up buttercup" at the end. It's the little things in life that keep me going!

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On the Question of Sweetners..by Mark's Daily Apple-Primal Living in the Modern World


Snow on the ground and cold weather makes for a perfect time to repair your bike or get a tune-up. Check out Shaun at Hometown Bicycles and be a part of the 1000.
Shaun's Hometown Bicycle...strive to 1000 for 2010

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Chay

Congratulations to Chay for committing to Ball State on a soccer scholarship. Chay has worked hard on the field and improved her strength and conditioning in the WOD Classes. And as you can see below, she does not have a lack of confidence. It is great to see the hard work pay off. Nice job by Mom too!








Here are a few pictures of Chay in North Carolina from
last weekend. We are very proud of her accomplishments! She has
worked very hard and her training at STICKS has played a part in her
success. The confidence she has gained in herself from the crossfit training
has transferred to her play on the field. The strength, agility, plyometrics,
(see pic Chay heading ball- she is up there ) and friendships she has made has
also been a very rewarding part of her experience.
Thank you,

Lisa

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101213 - 6AM CLASS & LATEST VIDEO

LAST THURSDAY'S WOD INVOLVING BURPEES, THRUSTERS & BALL SLAMS





6 AM WOD CLASS-Great job in the class and fighting the roads and weather to get here.

MISC VIDEO CLIPS/5 WEEK CHALLENGE

CROSSFIT BRIGHTON
END OF THE YEAR/BEGINNING OF '11
5 WEEK SUPER CHALLENGE
DEC. 10TH-JAN. 14TH

Here is your list of challenges if you choose to accept them.

-400 meter Sled Drag (#135/#95)
-Do 100 Burpees in a day for 3 days (does not have to be on consecutive days)
-Deadlift 1/2 of your PR for 100 reps
-Row 5,000 meters in one sitting 2X during the challenge
-Run 1 mile
-Stay late to work on squats/OHS - increase weight PR by 5% minimum
-500 Chest to Bar pull ups - integrity counts - you chest doesn't touch DON'T COUNT IT and if you are on a band you must step down at least one band this month
-View videos via youtube and click like if you like it 1x/week
-Visit the www.crossfit.com website 1x/week and read about it
-Come to a class you rarely/never attend
-Visit crossfitbrighton.com and post a comment in the section below
-Visit www.crossfitbrighton.com
-Become a friend of crossfitbrighton on facebook
-Accompany a guest to a Sunday Intro Session
*Mystery Task (to be done last)*

"Challenges make you discover qualities about yourself you never really knew"

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Intro-Benchmark WOD

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Many people believe in the conventional wisdom that the only way to work on "Cardio" is to train in mono structural endeavors such as bike, run, row and swim. While there are benefits to this type of endurance work we believe there is another way.

We utilize many different movements during the WODs to stress people's cardiorespiratory systems. There are many movements that are included and constantly vary but the common thread is that they are Functional. These Functional movements involve multiple joints and big muscles working in conjunction (vs. seated leg curls). Add the fact that the training is measurable and repeatable and this is the definition of Crossfit.

Many people are shocked to realize that utilizing big muscles during relatively short, intense training sessions not only stress their cardiorespiratory systems but will also leave them laying on the floor gasping for air. One way we modify the training for new Crossfitters is to decrease the amount of weight used in the particular exercise. While this allows for a safer training situation, the lighter weights allow the individual to perform more reps in a shorter amount of time therefore putting more stress on the cardio system.

Many are dismayed at the fact that "they didn't think they were this out of shape" and strive to get better.

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Practice-
In order make movement patterns automatic people must continually practice the skill desired. Someone said that it takes 1000 reps of proper form to create habits. I don't know what the number is and I'm sure it is dictated by the person but it does take time. Continually practicing proper form on deadlifts, front squats, cleans, snatch, KB movements, air squats and many other basic movements will help create patterns and neurological connections. Only after these movements are mastered should weight and intensity be added to the mix.

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