Burpees: Most people really don't like Burpees. Moving your body through a long range of motion by throwing yourself to the ground, push up, stand up and then jump in the air while clapping your hands overhead sounds like fun (if you're a toddler) but many people despise them.
This is the exact reason why we do what we do. Imagine coming in to train and not ever doing anything that really challenges you. We do Burpees (and other devious exercises) to push people past their limits, get them out of their comfort zone. Everyone has a threshold they attempt to push when training. Our goal is to (providing form is safe and acceptable) push people further past their threshold of uncomfortableness. I am pretty sure that is a word but if you have been staggering to pick up a barbell, d-ball or kettlebell while your heart is pounding and you are breathing like you are at an altitude of 5000 ft to eke out 1 or 2 more reps then you know what I am talking about.
If you have weakness then by all means work on them and you will see improvement. "We strengthen your strengths and improve your weaknesses for the goal of better overall fitness." All you have to do is walk in the door...
Monday's WOD Classes did an excellent job tackling a tough workout. 
2011-01-31
110201 Post
2011-01-28
110128 Post
PRESS RELEASE
Crossfit (Brighton) Focuses on Intensity, Performance by Sarah Norris from Daily Press & Argus
2011-01-25
110125 Post
Yesterday we had a Tabata mash on the board. Things overheard in the WOD Classes-"This is the closest I've come to puking.", "We still have another round-ARE YOU KIDDING ME!". "I love these types of workouts." Great job by all of the members including White Lightning, JMD, Fergeytastic, The Truth, The Jackel, JIT, Jed-**** the Predator, Banana and Pickle Licker.
Also, A BIG CONGRATULATIONS to Jodi H. for placing second at the Oakland County Crossfit event. She placed second among approximately 24 other women and finished behind Ann Arbor's Julie Foucher. Julie came in fifth place in last year's Crossfit Games.
15 Great Things CrossFit has Taught Lisbeth Darsh, owner and founder of CrossFit Watertown. Lisbeth also has the great opportunity to work with CFHQ. I hope you enjoy these 15 things like we did!
1. If I think it’s heavy, it will feel heavy.
2. If I complain, no one wants to stand near me . . . except other complainers.
3. Finishing last is okay sometimes.
4. Finishing first feels great . . . if a bit lonely.
5. Mom was right: Stand up straight.
6. Shakespeare was right: The empty vessels make the loudest noise.
7. Keep quiet and pay attention and you’ll learn a lot.
8. Nothing feels better than that first big breath of air after you’ve deprived yourself of oxygen.
9. “Power” doesn’t mean it has an external motor.
10. “Squat” means a LOT more than the phrase “doesn’t mean squat.”
11. If someone near you yells “Oh sh**!”, jump to the side. Really, really fast.
12. What goes up does come down. Even if it only goes halfway up. And that’s usually worse.
13. If you’re going to do something, you might as well do it right.
14. Cheaters think they win. But everybody knows the truth.
15. What you put into life, you get out of life. So don’t quit. And don’t stop. Drive onward, always onward.
2011-01-24
2011-01-23
2011-01-20
110120 WOD Class
A Review of "Lights Out: Sleep, Sugar, and Survival" by T.S. Wiley and B. Formby
By EC Synkowski (Again Faster)
Since the dawn of agriculture, 10,000 years ago, the authors state our diet changed from 90% protein to 90% carbohydrate. They trace our epidemic of type II diabetes primarily to carbohydrate overload and decreased sleep. The essential amount of daily carboydrates is very small: 25-45 grams total. That's it. Look on your protein bar wrapper--a single snack comes pretty close, right?
110120 Post
Kettlebell Swings: An aggressive extension of the hips while maintain a tight core followed by a hinge at the waist to the bottom position.
Wall Balls: Full range of motion squat, drive upward and a throw all in one motion.
While different exercises with different equipment both of these exercises develop power from the hips and midline stabilization. These exercises are also great conditioning tools to increase aerobic capacities.
2011-01-19
110119 Post
ANNIE
Annie the our gym dog. "Annie" is also the name of the WOD for Wednesday. Double Unders/Sit Ups.
2011-01-17
2011-01-14
110114 Post
These 11 year old athletes came in the other day. Their workout involved a dynamic warm up followed by basic skillwork. Then they used training bars to reinforce proper muscle patterns. Finally they had a workout. Good job by all of them.
2011-01-12
111012 Post-Tuesday WOD Classes
Perspective
Walk in the gym in the middle of a training session. People are grunting and sweating. Weights are being dropped and the music is turned up. What is different atmosphere than what is going on outside of the gym. High intensity, maximum efforts are demanded of the people in the gym.
In this situation people will desire to do one of two things. Join in and participate or run away!
2011-01-11
2011-01-09
2011-01-07
110107 Post
"If you are always trying to be perfect then you will miss out on many great opportunities by fear of failure."
2011-01-05
2011-01-04
2011-01-02
110103
Any of your New Year's Resolutions keep coming up?
This year I will eat healthy.
This year I will focus more on my family.
This year I will get paid more for my employment.
This year I will lose 10lbs.
This year I will stay more organized.
I will make it to the gym four days a week.
What New Year's Resolutions have you made? Here's a hint. They don't work. They never have and never will. Change your habits. Making smart decisions and committing yourself to something that matters is the key.
South Lyon Prep
