2011-03-31
2011-03-29
2011-03-28
110328 Post
We started the week off with a WOD of Overhead Squats combined with Abmat Sit Ups. OHS are a great way to challenge and strengthen one's ability to keep mid-line stabilization (core strength). Combining this exercise with Abmats is a great couplet to improve overall strength and conditioning. It is also a great way to start off a week of solid training.
2011-03-25
2011-03-24
2011-03-21
110321 Post
Topic #1: A must read-UNZIP...by DChap
Topic #2: Today is Scott's Birthday. If you see him be sure to with him a Happy Birthday and ask him if he did his pull ups.
Topic #3: Video posts
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110316
2011-03-17
2011-03-16
2011-03-14
110314 Post
Member Profile: Bob McKenzie
We welcomed Bob into the Crossfit Brighton family just a few short months ago and have been inspired ever since. One of the first things Bob mentioned to us as a personal goal was his desire to compete in an iron man length triathlon when he is 70, and he has been diligent while in our box working to prepare himself physically and mentally for the challenge. Keep it up Bob.
A few things we love about Bob: Bob does a great job of focusing on form to insure that he is getting the most out of each exercise and is moving safely during the WOD. He talks to the trainers about appropriate weight amounts and scaling. During a WOD Bob works hard and challenges himself to get the most out of his time in the gym. We see improvements in his form, increases in his work capacity and a perseverance that will take him to the top of any challenge he gives himself.
Age: A young 68 (soon to be 69)
Date of Birth: 7/30/1942
Occupation: 40+ years of private practice - law
Additional Activities Outside of Crossfit: Remarried with 2 grown children and 7 grandchildren (two of which are 3-year-old twins); active practitioner of Pilates; completed 10 marathons and 3 Olympic distance triathalons
Goals: Working towards certification as a Stott Pilates instructor. If I am able to stay active and healthy, I would like to attempt a full Iron Man triathalon in the summer of my 70th year. An overall goal is to help inspire others to view the aging process as a time of growth and new opportunities through an intelligent exercise plan, as opposed to accepting a slow physical, mental and emotional decline.
Best Things About CFB: I have enjoyed Cross Fit's short, intensive workout with a wide variety of fitness routines from sit ups and pullups to free weights and kettlebells. The well-supervised workouts have proven to be a wonderful overall conditioning and endurance program, plus they aid those who are actively training for athletic events of their choice (from hockey, to baseball, to trialathons). Everyone I have met at Cross Fit has been welcoming, cheerful and supportive of my efforts, which means a lot as I am usually the oldest participant in any workout. This warm, welcoming atmosphere makes the work easier, and I feel a sense of accomplishment for having completed the workouts. I am probably in the best overall shape of my life.
2011-03-10
110311 Post
We are in the middle of some of the benchmark WODs this week and continuing into next week. This is a great way to measure yourself against previous performances. We have documented previous times and scores for theses workouts. Many factors are at play including nutrition, sleep, # of WOD Classes attended. Other factors are how hard you have pushed yourself in the classes and if you have worked on and improved areas of weaknesses. Ideally we would like to see gradual improvement in the amount of work you are able to do in a shorter amount of time.
Congratulations to all that have set new PRs with their max lifts and WODs. We have had deadlifts of #435 (sorry we couldn't fit any more weight on the bar without sitting on it). Many people have decreased their times on the WODs through super efforts. We even had one member find a new way to rest during KAREN without setting the ball down.
Continue the journey.
-CFB
2011-03-09
2011-03-07
2011-03-05
110306 Post
THRESHOLD
You can find out a lot by pushing your own limits. How do you respond? Does your character change? What is the last memory you have of really challenging yourself-mentally, physically at work or somewhere else?
START TRAINING
PUSH YOURSELF FURTHER THAN YOU THOUGHT POSSIBLE
FIND YOUR BREAKING POINT...
...AND GO FURTHER
DOES THE WORLD LOOK ANY DIFFERENT NOW?
2011-03-04
110304 Post
This was the first week of the additional classes. Great efforts by all. We are constantly impressed with the hard work and dedication of all the members. Make sure to join in on the "Get Off the Band" month. This is a challenge for people to improve their pull up skills.
2011-03-03
2011-03-02
110302 Post
Many people walk around looking for chairs to sit down on to take a break and unload. Too many people sit in cars, airplanes, desks and other places for long periods of time not realizing the negative effect it has on your joints and skeletal systems.
Sitting slouched over while pounding away at a keyboard with shoulders forward with hips and knees at right angles creates limitations. People sacrifice range of motion in the front of the hips, hamstrings and shoulders while in this positions. Imagine back in the day when people were either chasing their next meal or sitting in a full relaxed squat position feasting or sitting around a fire. It has been noted that people in third world countries that spend much of their day in the bottom of a squat position do not have the back problems that many others do.
SITTING
There are things to do to combat this cycle. Kelly Starrett from mobilitywod.blogspot.com goes over a few stretches that everyone can incorporate in their daily sitting lives. Cross the knee, pull knee to your chest, pin shoulders back and sit with your spine in extension are a few of them.
Check out the video post from K. Starrett.
2011-03-01
110301 Post
The Puke Bucket
Everyone did an excellent job on Monday. Monday seems to be a great day to workout and start the week on a good note. The WOD on the board was challenging and everyone pushed themselves to their limit.
