Capital CrossFit

2007-06-30T21:01:00.000-04:00

Purchase CrossFit equipment here. Or send me an email at capitalcrossfit@gmail.com with 'equipment' in the subject line.

Friday Night CrossFit - 29 June 07

2007-06-29T21:55:00.000-04:00

Mel and Erik performed 10 rounds of:
95lb and 135lb respectively
BS x3
FS x3
SGDL x3 (Snatch Grip Deadlift)
Tire Flips x4

When: 1900 hrs (7:00pm)
Location: CrossFit NCR - 6692 Tommary Dr., Greely MAP

Wednesday 27 June 07

2007-06-27T21:40:00.000-04:00

When: 1900 hrs (7:00pm)
Location: CrossFit NCR - 6692 Tommary Dr., Greely MAP

CrossFit 25 June 07

2007-06-25T15:34:00.000-04:00

Where: CrossFit NCR, 6692 Tommary Dr., Greely
Timing: 1900hrs (7:00pm)

SOS - 24 June 07

2007-06-24T21:08:00.000-04:00

Wayne moving fast.

When: 0900hrs (be there at least 5 minutes early)
Location: CrossFit NCR - 6692 Tommary Dr. - Greely

Friday Night CrossFit

2007-06-22T23:10:00.000-04:00

Nice Work Tonight Lady and Gents!
Remember you basically did 3 workouts in the period of an hour, hard chargers.

When: Friday 22 - June @ 1900 hrs (7:00 pm)
Location: CrossFit NCR - 6692 Tommary Dr., Greely MAP

Wednesday 20 June 07

2007-06-20T10:18:00.000-04:00

Good work lady and gents!

Location: CrossFit NCR - 6692 Tommary Dr. Greely
Timing: 19:00hrs (Be there and warmed up for 19:00hrs)

If you have not met them here are our three latest additions to our coaching family.

From Left to right: Laurette, Bob the Fight Dummy, and Clay. For one on one training with Clay or Laurette please contact customer service. For one on one training with Bob - well Bob doesn't do one on one training. He's just a big dummy. But he's got a talent for helping a person deal with the days stress! Bob's just tough, like thick rubber!

Bio's are forth coming and will be up asap.

SOS - 17 June 07

2007-06-17T11:00:00.000-04:00

A good time was had by all.

Suffer on Sunday
400 m Run
25 Barbell Pushpress, M=75#, W=50#
25 Pullups
25 Ring pushups

4 rounds for time

Wayne:31:00
Eric: 33:31
Andrew: 37:53
Mel: 38:01
Russ: 39:46
Kristi: 40:47

When: 0900 hrs (9:00 am)
Location: CrossFit NCR - 6692 Tommary Dr., Greely MAP

Keep an eye on the blog for this weeks events.

SOS - 16 June 07

2007-06-16T10:20:00.000-04:00

Just a quick round of suffering...

Suffer On Saturday

For Time:
21 Swings
21 Pull-ups
21 Swings
21 Burpees
21 Swings
21 Box Jumps
21 Swings
21 Wall Ball, 10' target
21 Swings
21 SDHP
21 Swings

Wayne: 16:18 w/24kg KB

Kristi: 17:08 w/8kg KB

Location: CrossFit NCR - 6692 Tommary Dr., Greely MAP
When: 0900 hrs (9:00 am)
Contact Clay @ 613-240-9225 if you need more specific directions.

CrossFit - 15 June 07

2007-06-15T06:47:00.000-04:00

Great efforts put forth by Mel C, Russ and Linda!

Skill: Back Extensions, GHD Sit-up, Tuck Sit

WOD: 5 Rounds:

10 KB Snatches

10 KB Swings

10 Burpees...Yay Burpees!!

2 min Rest

6 rounds Tabata Climber for height

Mel: 10:08 & 253'

Linda: 12:24 & 216'

Russ: 14:27 & 284'

CrossFit - 13 June 07

2007-06-13T21:38:00.000-04:00

Lucky #7...Pierre and Russ gettin' some work done!

Skill: Turkish Get-up

WOD: 7 Rounds:

7 Wallball, 20# to 10 feet

7 Pullups

7 Split Jerks, starting on weak side and alternating each round

Pierre: 9:01

Russ: 11:15

Next Group Class: Friday June 15

Location: CrossFit NCR - 6692 Tommary Dr., Greely MAP

When: 1900 hrs (7:00 pm)

Why Does CrossFit Work?

2007-06-11T21:38:00.001-04:00

Some of you may have been pondering this question, or even why should I try CrossFit. Coach Glassman says it best when he delivers his definitive phrase: "CrossFit is a strength and conditioning program built on constantly varied, if not randomized, functional movements executed at high intensity."

Yeah, but what does that mean???

Simple... Force x Distance/Time = Power
Force = The weight you are moving. Be it a barbell, dumbbell, or bodyweight.
Distance = The distance you move that weight. At 5'11", my weight travels 0.45 m during a squat.
Time = The time it takes you to complete the movement/workout. Thus why we time our workouts.

Yeah, so, but why so intense??
Let's say that before you started with CrossFit, you were only capable of putting out a max of 100 units of power. Typical fitness activities, i.e. aerobics or long slow running, has you operating at about 70% of your max output. This would equate to 70 of those power units. After high intensity training with CrossFit, we raise your max power output to 120 units. Your new 70% output is now equivalent to 84 units. This means you now have a more powerful body to participate in other activities you may enjoy.

Taking notes from the October 2002 issue of the CrossFit Journal, we are
provided with the following list of 10 general physical skills that a well rounded athlete should possess:

1. Cardiovascular/Respiratory Endurance - The ability of body systems to gather, process, and deliver oxygen.
2. Stamina - The ability of body systems to process, deliver, store, and utilize energy.
3. Strength - The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility - the ability to maximize the range of motion at a given joint.
5. Power - The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed - The ability to minimize the time cycle of a repeated movement.
7. Coordination - The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility - The ability to minimize transition time from one movement pattern to another.
9. Balance - The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy - The ability to control movement in a given direction or at a given intensity.

CrossFit training addresses all 10 of these. Does your training?

Through CrossFit, you will be able to go further faster and be stronger longer.

See you tomorrow.

CrossFit - 11 June 07

2007-06-11T21:38:00.000-04:00

Mel praying to B.O.B. for mercy!

Mel's Day:

Skill: Overhead Press

Strength: DL 3x3

WOD - Tabata Style: 8 Rounds of 20 seconds work followed by 10 seconds rest

Row for calories

Barbell Thrusters

Heavy Bag Straight Punching

Next Group Location: CrossFit NCR - 6692 Tommary Dr, Greely

Date: Wednesday, June 13

Timing: 19:00 (7:00 pm)

CrossFit South End

2007-06-11T15:34:00.000-04:00

J.T. showing that kettlebell who's boss. He may not be the man of steel, we've already got one of those, but he's certainly capable as one half of the Crazy Taylor's. Two folks who just don't need to get any cooler!

Location: CrossFit NCR - 6692 Tommary Dr. Greely MAP
Timing: 18:00hrs (6:00pm)

Review Video: Sunday Workout CrossFit NCR

SOS - 10 June 07

2007-06-10T21:14:00.001-04:00

Location: Hog's Back Park
Timing: 09:00hrs

The videos from Saturday.

SOS - 09 June 07

2007-06-09T21:16:00.000-04:00

SUFFER ON SATURDAY

CrossFit is the path to true enlightenment, or pukey, either way its a good time! See you in the morning..

Location: Mooney's Bay
Timing: 09:00hrs Be on time! in fact be early because we may shift venues......

CrossFit - 8 June 07

2007-06-08T22:39:00.000-04:00

Location: Mooney's Bay
Timing: 19:00hrs (7:00pm)

Workout, be finished by 8:00pm, go home get changed, then get your friday night freak on!

If you're curious about what we do come on down and check it out...

Twas a Beautiful Day!

2007-06-07T23:05:00.000-04:00

Ry - Andrew - Linda - Chris performed - 5 Rounds for Time of:
100 Squats
Run 400m
Times: Ry: 25:45, Andrew:23:40, Linda: 30:55, Chris: 26:45 --- Nice work folks!

That's right folks they ran 2 kilometers and performed 500 squats in less than 30 minutes, why don't you try it?

CrossFit.com likes to post controvertial essays and articles on their website on rest days. I am going to start a new trend here on CapitalCrossFit.com and post articles and links to Canadian art... Starting with the BareNaked Ladies - The Bathroom Sessions. Enjoy!

CF - 06 June 07

2007-06-06T20:07:00.000-04:00

Danny Boy getting his bearings...

Location: Mooney's Bay
Timing: 18:00hrs (6:00pm)

CrossFit - 5 June 07

2007-06-05T22:04:00.000-04:00

Dan, Laurette, Russ, Andrew performed an Austere Training Circuit of 3 rounds for time of:
Dive Bomber Push-Ups Downhill
Run Uphill
10 Pistols

Great work guys!

CrossFit - 4 June 07

2007-06-04T00:51:00.000-04:00

Cleaning my Tires! Hmmm is it weird if I post a picture of myself?

Location: Mooney's Bay
Timing: 19:00hrs (7:00pm)
WOD - 7 rounds for time:
7 Cleans 45#
7 Thrusters 45#
7 Overhead Squats 45#

This is a knee dominant workout so ensure good form and technique throughout!

Review Video - 03 June 07 - CrossFit Greely
Video #2 is now up for all to view.

SOS - 03 June 07

2007-06-03T07:42:00.000-04:00

Coach Clay doing his thing!

Suffer On Sunday: Moving venues to 16:00 (4:00pm) at CrossFit Greely. Check comments for address.

WOD:
3 Rounds for Time:
62 Wall Ball
14 Pull-Ups
31 Kettlebell Swings

WOD #2:
3 Rounds for Time:
32 Wall Ball
14 Pull-Ups
16 Kettlebell Swings
30 meter Tire Flip

Suffer on Saturday - 02 June 07

2007-06-02T20:23:00.000-04:00

LOCATION: Mooney's Bay Park
TIMING: 09:00hrs
WOD - 5 rounds for time:
45# Overhead Squat x 45
Run (to waist depth in water)
45# Push Press x 45
Run (to waist depth in water)

NOTES: Be prepared to get wet!

Review Videos - 01 June 07

24 Hour Fitness

2007-06-01T13:09:00.000-04:00

This was just too funny not to post!

Location: Mooney's Bay Park
Timing: 18:30
Skill: Handstands
WOD:
Jacknife Push-Ups - Tabata
Farmer Walk 100m
Hollow Rocks - Tabata
Sled Pull 100m
DB Clean - Tabata

NEWS: I will be at Mooney's Bay at 5:30 in the morning for a workout in the rain on the beach. Do join me!

CF - 31 May 07

2007-05-31T23:05:00.000-04:00

The other day I was yelled at because I apparently have no understanding of colour theory or geometry within the context of metaphorically correct web and print graphics design. I still have no idea what that conversation was all about but I got what I deserved apparently.

This is a peek at the scheme for the upcoming upgrade to our website. Yes we will still have a blog but better and more functional. We will also have a discussion forum, and a scheduling agent with a store that will make planning/purchasing of classes and training camps a breeze.

We are moving forward onto great things people, will you be part of it or will you be reserved to watching from the sidelines? Come on and join our bootcamps!

WOD - For Time:
135lb Snatch High Pull x 50 reps

(Use 135, 115, 95, 65, 45 pounds or a broomstick as is appropriate to your skill level)
Do this with as much weight as you can safely muster - this is meant to make you stronger more explosive and gassed all in the same effort.

The key here is to pull slowly off the ground and accelerate as the barbell passes the knees. Be patient and wait until the bar is in the crease of the hip and explode or snap the hip in a violent vertical orientation. Simultaneously pull the bar up to the chest.

Post times and loads to Comments:

CrossFit - 30 May 07

2007-05-30T22:23:00.000-04:00

Location: Terry Fox Athletic Field
Timing: 06:00hrs - 18:30 class is good to go!
Skill: 1 Arm Snatch, Broad Jumps, Push Press
WOD - 21-15-9 reps for time:
1 Arm Snatch (each arm)
Broad Jumps (jump as far as possible each rep)
1 Arm Push Press (each arm)

Use approximately 30% of Bodyweight
200lbs BW = 60lbs
175lbs BW = 50lbs
150lbs BW = 45lbs
125lbs BW = 35lbs
100lbs BW = 30lbs
<100lbs BW = Like everyone else use your best judgement which means a weight that is within your skill level.

Please post your intention to attend class in comments or give me a call at 613 697 6510. Thanks

Rest Day

2007-05-29T22:33:00.000-04:00

Character

Effort

Will

WOD - For Time:
30 Muscle-Ups
or
120 Pull-Ups and 120 Ring Dips
or
100 Standing Back Tucks (Back Flips)

Post Time to Comments:

Anouncement the next classes will be held:

Wednesday:
Time: 06:00hrs, Location: Terry Fox Athletic Field
Time: 18:30hrs, Location: Terry Fox Athletic Field

Friday:
Time: 06:00hrs, Location: TBC

CF - 28 May 07

2007-05-28T21:44:00.000-04:00

Max Effort!

WOD - For Time:
Walking Kettlebell Swings 100m
Push-Ups 75
One Arm Overhead Lunges 100m
Russian Leg Thrusts 75 (count 1 per leg)
Kettlebell Throws 100m
Jump Squats 75

Location: Mooney's Bay
Timing: 19:00hrs

Review Video Suffer On Saturday

SOS - Mooney's Bay

2007-05-27T19:59:00.000-04:00

Burpees - Not the most efficient way to get up a hill but they sure make for a good workout!

DUE TO WEATHER WARNING THIS CLASS IS CANCELLED.
Monday night class is still on as planned.

If anyone has questions call Pierre at 613 697 6510.

We will assemble at Mooney's Bay tomorrow morning for 09:00hrs. Still no hard drive recovery but here's a picture.

WOD On the Beach - 3 Rounds for Time:
50 Overhead Squats 45lb
100m Farmer walk
100m Sprint
50 Push Press 45lb

Monday Night Class will be at 19:00hrs in the same location.

A walk in the park!

2007-05-26T22:41:00.000-04:00

I'm very sorry about not updating this post earlier or even now because I've had a catastrophic hard drive failure today which among other things has me a bit turned around.

Terry Fox Athletic Field - Mooney's Bay Park
X marks the spot - be there 09:00hrs its going to be lots of fun!

We would like to thank everyone who helped us move on Friday night it was a good time and went very quickly and efficiently. You'll hear more about this very soon!

MOVING DAY!!! 25 May 07

2007-05-25T20:16:00.000-04:00

A Typical CrossFit Class!

Today we move!

WOD 5 rounds for time:
Clean & Jerk 45# 15
Run 400m
Snatch 45# 15

The moving party is assembling at the gym at 17:00 (5:00pm) tonight (friday - 25 may 07), anyone of our community willing to come out and help will be well appreciated. Expect refreshments afterwards!!!

CF - 24 May 07

2007-05-24T20:41:00.000-04:00

Mattster 275lb Deadlift not bad for non specific training!

ATTENTION: Tomorrow we move out! We are asking that anyone willing to help us move be here at 17:00 (5:00pm). We will have a cargo van but anyone with a truck is welcome to bring it along and load it up. Beers will follow!

Skill: Medicine Ball Cleans
Strength: Deadlift 3x3
WOD: Tabata - perform 8 intervals of 20 seconds of maximal work followed by 10 seconds of rest for each of the following exercises, one exercise at a time, with no rest in between.

Push-Ups 8 intervals
Sit-Ups 8 intervals
Pull-Ups 8 intervals
Squats 8 intervals
Row 8 intervals

No rest in between - count all reps and total for score. (Score the row with calories, 1 calorie = 1 rep.)

Read a great article on the functions of Ketones and Metabolism.

Review Video CF 23 May 07

CF - 23 May 07

2007-05-23T20:40:00.000-04:00

Knees to Elbows

Skill: Kettlebell Swings, L Pull-Ups
Strength: Deadlift 3x3
WOD - 3 Rounds for time:
L Pull-Ups 7
Kettlebell Swings 14
Hollow Rocks 28

CrossFit - 22 May 07

2007-05-22T19:19:00.000-04:00

As Dan John would call it Andrew during the - Conversion! (Converting from Overhead Squat to Sprint)

Skill: Snatch, Clean
Strength: DL 3x3
WOD - 20 minutes/Max Rounds:
Rope Climb 1 (12-15 foot ascent)
Dumbbell Swing 5 (55# db)
Knees to Elbows 10

Change of Conditions

2007-05-21T13:08:00.000-04:00

Les Boys working hard to row 1000m. (that was the easy part)

By popular request Monday's (21 May) 06:00 class will be changed to 12:00. We will assemble at the gym a bit early and weather permitting will head over to Mooney's Bay!

Skill: Overhead Squat
WOD - For Time:
95lb Overhead Squat 21
Uphill Sprint
95lb Overhead Squat 15
Uphill Sprint
95lb Overhead Squat 9
Uphill Sprint

We will assemble at the gym at 11:45 - select appropriate weights for everyone involved, pack up and head over to Mooney's Bay in convoy. Please if you are intending to come leave a comment on the blog. If you have any questions call me at 613-697-6510.

Update: We will be moving this upcoming weekend and would appreciate any assistance we can get from you, our community. I will post again with timings and more information as the week progresses.

Review Video - 20 May 07

Check out the Video from today's Victoria Day Workout

SOS - 20 May 07

2007-05-20T21:29:00.000-04:00

Wade getting a feeling for his 100th-ish renegade row! He's beginning to understand the term midline stability.

Skill: Rowing
WOD - For Time:
Row 1000m
Run 200m
DB Walking Lunge 100m
Pull-Ups 21

Row 800m
Run 200m
DB Walking Lunge 100m
DB Thrusters 15

Row 600m
Run 200m
DB Walking Lunge 100m
Jumping Squats 12

Row 400m
Run 200m
DB Walking Lunge 100m
DB Split Jerk 9 (alternate legs each rep)

SOS - 19 May 07

2007-05-19T08:34:00.000-04:00

Erik in the starting position of the Clean.

Skill: Box Jumps, DB Clean
WOD - 5 Rounds for time of:
35lb DB Push Press 45-35-25-15-5
Box Jump 45-35-25-15-5
Russian Leg Thrust 45-35-25-15-5
35lb Renegade Row 45-35-25-15-5

TGIF 18 May 07

2007-05-18T20:13:00.000-04:00

Eat your veggies! The Paleo Diet

Skill: Clean, Jerk
Strength: Clean 1-1-1-1-1
WOD - 15 minutes:
95# Clean & Jerk - Max Reps

Review Video 17 May 07 Russ, Kristi - WOD

Speed

2007-05-17T07:32:00.000-04:00

Melanie C. pulling under the bar in the clean - Fast! Notice her arms are not pulling the bar up they are whipping under it.

Skill: Pseudo Planche Push-Ups, Rope Climb
Strength: Push Press 3x3
WOD - 10 minutes
95lb Overhead Squat max reps

Review Video 15 May 07 Andrew, Dean, Russ - "Jackie"
Review Video 16 May 07 Erik , Melanie - WOD

CrossFit - 16 May 07

2007-05-16T07:00:00.000-04:00

14 year old Andrew Back Squatting 135 for 3 reps. Russ is spotting. Good solid form - Andrew shows good bar speed. He's very strong for his stature. Notice that Russ doesn't touch either the bar or Andrew, and he wouldn't until the bar stops moving completely, this is how to spot.

Skill: Ring Dips, L-Sit
Strength: Push Press 3x3
WOD - 3 rounds for time of:
pull-ups 12
Clean 95# 12
kettlebell swing 24kg 12 (use 60# dumbbell as substitute)

Prenatal Training Video

CrossFit Mom to Be!

2007-05-15T20:33:00.000-04:00

Meet Alison - Alison is pregnant! Pregnant Alison can do pull-ups - strict pull-ups. But she's carrying around an extra few pounds of baby, so this is harder. At the moment Alison can do one strict pull-up at a time and this erks Alison! SO we're going to fix that and help her do a bunch more. If you doubt Alison can do a strict pull-up we have video evidence: COMING SOON. That's right lurkers the cute pregnant girl can do more pull-ups than you!

Skill: Handstands (actually practice these Erik), Dumbbell Snatch
Strength: Back Squat 3x3
WOD - "Jackie" For Time:
Row 1000m
45 # Thruster 50
Pull-Ups 30

Check out yesterday's WOD video.

"Diane" 14 May 07

2007-05-14T21:56:00.000-04:00

Wayne is shown here demonstrating our standard finishing position for the Burpee. The hands must clap overhead as the feet leave the floor. Wayne did an excellent job for his first time out.

Skill: Deadlift, Shoulder Press (dumbbells)
Strength: Deadlift 3x3
WOD - Perform 21-15 then 9 reps of the following for time:
Deadlift 225#
Hand Stand Push-Ups

Here's the video from yesterday's SOS class. Athletes follow the link to the video blog in order to read the technical notes attached.

Suffer On Sunday - 13 May 07

2007-05-13T19:52:00.000-04:00

Why does Colin look so down? I think his puppy died! Elea, that looks like you jumping down under a heavy weight, my question is why?

Skill: Kipping Pull-Ups, Snatch
WOD - For time:
pull-ups 75
run 400m
snatch 75
run 400m
burpees 75
lay down in a sweaty human mass 1

If you're going through hell, keep going.
Winston Churchill

Check out this video from yesterday's SOS class. (That's Suffer On Saturday for you non abbreviated types) Athletes review the video and accompanying notes in effort to correct deficiencies. Now that our camera is back in business we will be returning to the use of much video analysis for the improvement of technique. This is one of the most effective and efficient means by which to solve technical problems. The most basic of rules for proper instruction is this:

We Hear - We Know!
We See - We Remember!
We Do - We Understand!

I want you to See, Hear and Remember, because the point is to do, frankly I don't care if you understand. That's my job.

Check the video from today's workout.

Suffer On Saturday - 12 May 07

2007-05-12T23:54:00.000-04:00

Last weekend we were graced with Andrew's presence (right).

WOD - Perform as many rounds as possible in 30 minutes of:
Run 200m
SP 95# 5
PP 95# 10
PJ 95# 15

Modify accordingly! See ya'll there tomorrow at 9:00am, thats right the new time of 9:00am!

Community

2007-05-11T21:24:00.000-04:00

Got the camera and now that is coming to full hip extension!

Skill: L-Sits
Strength: Clean 1-1-1-1-1
WOD - “Cindy” Perform as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

I really can't wait to get my new camera today and I suggest that you read through as I explain why. There has been some debate within the CrossFit community at large. Now when I say "at large" I mean this is a conversation that spans over 5 continents.

Here's the deal - the question at hand is whether we should move to an open gym model allowing people to come and go as they please? Assuming we would always have a qualified trainer there to offer assistance hour after hour day after day and offering structured group classes and personal training for greatest effect.

Well the problem is this: How do we maintain the highest quality of service? In order to answer that we have to ask what it is exactly that we serve?

"What we’re all offering with our small group classes is unique. It’s not comparable—in any terms, really—to anything else out there in the fitness world. It’s not exactly personal training (we do that too—and much better then the competitors, imnsho) and it’s not a gym membership, and it’s not even your usual group fitness class. This is closely coached, skill-focused, high-intensity, performance-measured, personalized, functional-movement-based training in a community context. There’s nothing else like it on the planet. $155 is a downright steal".

-Carrie Klumpar, CrossFit Eastside

Carrie Klumpar is editor of the CrossFit Journal, a friend and a superb CrossFit Instructor based out of CrossFit Eastside in Redmon, Washington (just outside of Seattle). Now here’s my take on it, our service is (my definition) “high end fitness within a community context”. Read two very important terms there - “High End” and “Community”! Carrie is right and this is a topic I have written on before: The skill set required by a CrossFit Trainer is vast I really can not over emphasize this - it takes years to develop them. It starts by developing them in ones self then developing them in others. What we offer is truly high end by virtue of the skill sets we teach. Your mainstream gym offers an open model, based on “lack of attendance”.

Consider this: your average GoldFloridaLife (which is an open gym model) has over 1000 members (1000 is a small GoldFloridaLife). What they sell is the use of their equipment. It is low cost and low value. How many people who have GoldFloridaLife memberships actually use them? It's according to their business model hopefully less than 20% because they cannot supply enough product to meet the demand of 100% of their PAID contracted members. Consider that! Their Personal Trainers offer mediocre at best bodybuilding (have you ever seen a really good competitive Bodybuilder at your GoldFloridaLife?) at $70/hour for an “Elite Trainer” their qualification of an “Elite Trainer” is someone who makes more money than everyone else, which is all fine and dandy. Except that while to be honest, like everyone else, we like this whole making money thing, our service is not Mediocre! Our service is outstanding by virtue of the Performance that we produce the results that we achieve.

A doctor corrects a dysfunction, A Physiotherapist offers rehabilitation of function, we offer ENHANCED function! This is what we do, and we don’t need any dianabol to do it. It is the production, the forging of Elite Fitness, though it is inclusive by the fact that we can offer and teach the same program to just about anybody, they simply have to be willing to try and accept the reality of where they are. I simply do not believe that we can offer this level of service (performance) within any scale of acceptability through an open gym model. Our performance within the context of coaching would be extremely limited and thus our product, our service would be crap. Sorry no crap here - just fitness! If you are looking to be fit our best results are offered via the following stream: Personal Training (Yes its expensive for a reason its our speciality), Small Group Semi Private Training (gives you a discount from personal training with pretty similar results), Small Group Classes (best bang for your buck), Large Group Classes and Bootcamps (its surprising what can be accomplished when you’ve got 12 people cheering you on and working out with you!) If you are looking to hang out somewhere and watch tv, while on a treadmill, drinking a sugar laden sports drink which will slow your metabolism once the workout is done and make you fatter than when you started, than I suggest you get a GoldFloridaLife Membership.

I (we) have only one concern: Results!

I realize this all started with me talking about my camera and its been a long segway but my point is - Tonight I had the pleasure as I often do of training Paul Charron along side Andrew Trottier. Paul is 54 years old and Andrew is 14! Paul never touched a weight before coming to CrossFit though he was and still is an avid martial artist. Andrew plays hockey, soccer, and various other sports. He’s a skinny little machine in fact and “strong as bull” for his size and age.

Mid workout I made a comment about Paul being an old man while out of ear shot - almost offended and completely out of breath Andrew looks at me and says “He’s not old! He kicks my ass all the time”! Later in a similar situation Paul looks at me and says “Geeze that kid is good at this! Give him a few years and he’ll be unstoppable.”

This is why I miss my camera - for these situations and this is why I love what I do. Only in a tight knit community would you have a 54 year old man and a 14 year old barely teenager working side by side completely supportive of each other. Neither of them even realizing that these are two haphazard friends brought together with the bounds of age stripped away from them by some simple workout which made them breath hard and their muscles tired, by three common qualities - Character, Effort, and Will! They both have the will to go after what they want and succeed. They both give the effort required to do what is necessary. And they both have the character to accept that they can always do better! Not only are our workouts random but meaningful so are our relationships. Random but meaningful - fascinating.

High End Fitness within a Community Context...

Tonight I wish I had my camera!

Post thoughts to comments:

Oh to have a camera

2007-05-10T21:18:00.000-04:00

A very precarious position, I'm not sure what this movement is called but I'm sure it has something to do with avoidance of contact between your face and the spring floor... Either way hovering mid air like that is not particularly functional. Landing on your feet on the other hand now that's a combined effort of - coordination, agility, accuracy and balance, aka Cogilacculance! Sounds like an affliction of the bowel but I swear its potent...

Photo by: Grace Chiu

Skill: Medicine Ball Clean (No! Not Cogilacculance, I was being humorous.)
Strength: Clean 5x3
WOD - Perform 10 rounds for time of the following:
Pull-Ups 5
KBS 5
Clean 95# 10

3 rounds for time!

2007-05-09T23:17:00.000-04:00

Skill: Muscle-Up, Overhead Squat
Strength: Clean 5x3
WOD - Perform the following for time:
Run 200
OHS 45# 21
Jerk 45# 21

Run 400
OHS 45# 15
Jerk 45# 15

Run 200
OHS 45# 9
Jerk 45# 9

Should be an easy one!

Some people are just Hard!

2007-05-08T21:07:00.000-04:00

Like this little guy! From our friends Jeff and Miki Martin at BrandX Martial Arts in Ramona California. Jeff and Miki publish CrossFit Kids an online Magazine packed with good information about fitness for children and the advantages of strength training and conditioning for the young.

Check it out:

Skill: Skin the Cat, Handstands, Hang Clean
Strength: Clean 5x3
WOD - In 10 minutes perform as many repetitions as possible of:
Hang Clean
Men use - 65#
Women use - 55#

We don't stop playing because we grow old, we grow old because we stop playing! Come play at Capital CrossFit young and old alike!

07-05-07

2007-05-07T22:05:00.000-04:00

Skill: Jumping Squats, Push Press
Strength: Clean 5x3
WOD - Perform 7 rounds of the following for time:
Jumping Squats 7 [wmv] [mov]
Push Press 45# 7
Pull-Ups 7

"Push Press two days in a row why would we do that?" you ask. Because I told you so!

Everybody get ready - we've been scoping out some prime locations for outdoor training and its looking good. Who wants to workout in a stuffy old gym? Who wants to breath recycled air when you've got the great outdoors? We're going to bring you the best of both worlds like nobody else can. Great - high skill, high intensity training under the sky in the crisp air, it just doesn't get better then that!

Post thoughts to comments:

Tricky Cindy

2007-05-06T23:38:00.000-04:00

The mark of a good leader - holding a clip board making other people do the real work :)
(thats called humour)

Skill: Rope Climb, Push Press, Overhead Squats
WOD - "Tricky Cindy"
Perform as many rounds as possible of the following in 20 minutes:
1 Rope Climb (10-15ft ascent)
10 Push Press 45#
15 Overhead Squat 45#

Use a 45# bar for the PP and OHS. Have fun!

Concept 2 Damper Settings - video [wmv - ] [mov]
I highly recommend viewing this as it will explain the purpose of the damper setting on the Concept 2 Rower.

Post Thoughts to Comments:

Suffer on Saturday - 5 May 07

2007-05-05T20:30:00.000-04:00

I think this is Dean praying for mercy mid workout - 10 minutes max reps of 45# Thrusters. That was just hard!

Skill: Pseudo Planche Push-Ups, L-Sits
WOD - Perform the following for time:

Run 800m
False Grip Pull-Ups 21
Paralette Push-Ups 21
Medicine Ball Cleans 21

Run 600m
False Grip Pull-Ups 15
Parallete Push-Ups 15
Medicine Ball Cleans 15

Run 400m
False Grip Pull-Ups 12
Parallete Push-Ups 12
Medicine Ball Cleans 12

Run 200m
False Grip Pull-Ups 9
Parallete Push-Ups 9
Medicine Ball Cleans 9

We will likely be moving some of our scheduled classes outdoors now that the weather has picked up a bit. Post thoughts to comments.

Some light medicine ball work!

2007-05-04T20:14:00.000-04:00

Melanie C. was complaining that she couldn't use her arms yesterday! Pfffff 113 thrusters later I think she's over it... You're tough as nails Mel!

Skill: MB Clean, MB Jerk
Strength: Back Squat 1-1-1-1-1 (Go heavy)
WOD - For time:
MB Clean & Jerk 100 reps (20# ball)
Wall Ball 100 reps (20# ball)

"The Well Rounded Workout: An Introduction to Medicine Ball Training" - Dr. Jim Cawley (Dynamax Medicine Balls)

In what capacity do you think medicine balls exist within a strength and conditioning program?

Post thoughts to comments.

Chris M's - Birthday Thrusters!

2007-05-03T21:41:00.000-04:00

Linda K. mid push-up!

Skill: Medicine Ball Cleans, Cleans
Strength: Back Squat 2x5
WOD - Perform as many repetitions as possible in 10 minutes of:
Thruster 45# - Count only those reps which go below parallel in the squat and to full lockout in the push press.

Be weary of that which looks too easy! - Pierre Auge

A Ridiculously Easy Guide to Good Nutrition "Bigger Faster Stronger" with Dr. Loren Cordain PhD.

Post thoughts to comments.

Intimidation

2007-05-02T22:22:00.000-04:00

Everyday someone walks in our front door and says something along the lines of: "You're website is pretty intimidating. Your gym is very intimidating. I've been checking it all out for a while now and I'm not sure if I can do this!"

Good I'm intimidated too!

Our intent is the Forging of Elite Fitness. The key is in the word "Forging". When performing our workouts we have no expectations of "anyone" much less of ourselves. Our workouts are intimidating because they are potent, the skill level we insist upon makes them so.

"But I don't have any of these skills!" you say... "SO WHAT?" That's what we do... You come willing to work, and we teach you how.

We are all-inclusive Elitists.. That’s an oxymoron, but we are Elitists in the fact that we push ourselves to perform at our own utmost capacity never satisfied with our status and performance. We are all-inclusive in that we want to share that capacity with others. A friend of mine calls me a socialist, so be it, but I am an Elite socialist! No - everyone will not perform at the same physical capacity, others may outperform us, some may never perform well, but its a hell of a lot more interesting getting your ass kicked going up the hill by someone you respect than never trying at all.

Its also pretty boring alone at the top, and here - what goes up must come down. That's called humility, a common trait of the Super Elite. The best of the best will kick your ass then cheer you on! That's called character - those who come to us generally express it. Those without who've the fortitude to stick around, listen, and learn, develop it. We don't simply offer Fitness, we build communities of like minded individuals. Communities based on Character, Effort and Will!

We (I particularly) do not care what you can or can not do physically! No Expectations - No Prerequisites. Just a willingness to reach for something that may seem intimidating! The things we fear the most are what make us strongest. We're only as strong as our weakest link. Don't ignore the weak links, don't run the other way, run straight for them, head on and if running is that link run harder!

What we care about is that you come, you try it and decide for yourself. The worst thing that can happen is that you learn something, or meet somebody new and interesting, to me that sounds like a good time - its why I love what I do!

Sincerely

Pierre Auge

share your thoughts in comments:

Skill: Muscle Ups
Strength: Back Squat 2x5
WOD - 5 rounds for time of:
pull-ups 12
broad jumps 100m
bear crawls 100m
squats 12

Overhead Whats?

2007-04-30T20:13:00.000-04:00

Kristi teaching me how to do Overhead Squats! Who knew?

WOD - Perform 21-15 & 9 reps for time of:
WallBall 20#
Pull-Ups
Pistols

post times to comments

Nancy

2007-04-29T21:03:00.000-04:00

This may be obvious to some but going "up" a "down" rope is really hard! Fastrope

Skill: Overhead Squats
Strength: Back Squat 2x5
WOD - Nancy 5 Rounds for time:
Run 400m
Overhead Squat 95# 15 reps

Keep your eyes peeled folks we will be moving some of our training outdoors as the weather improves, we may be coming to a park near you!

And Up we Go!

2007-04-29T20:02:00.000-04:00

Dean Sacket working hard on the box jumps during Suffer On Saturday - Good Job Dean!

Skill: Skin the Cat, Kipping Pull-Ups
Strength: Back Squats 5x5
WOD - For Time:
Box Jump 50 reps
Push-Ups 50 reps
Double Unders 50 reps
Jump Squats 50 reps (air squats - touch medball on bottom and jump at top)
Pull-Ups 50 eps

Child Obesity Rates in Canada have Tripled in the last 20 years!
Consider that poor nutrition and lack of physical activity are the greatest culprits in this sad states of affairs. We're soon going to be offering youth and kids training camps where our children can participate in a fun, supportive environment where they will learn for themselves what they need to do to keep out this predicament. In the mean time parents have to remember that children are products of their environments. Strong supportive parents who lead by example produce children who will do the same. Keep your eyes peeled here for more information in the upcoming weeks.

Suffer on Saturday 28 Apr 07

2007-04-28T09:03:00.000-04:00

New York Sports Club, 1927 - looks oddly familiar...

Skill:Rope Climb, Muscle-Ups
WOD:
Rope Climb 5 ascents
Box Jump 50
Rope Climb 5 ascents
Burpees 50
Rope Climb 5 ascents

All about the ladies!

2007-04-27T05:52:00.000-04:00

From left to right - Dawn, Eva Claire, Jamie, Tara.

Skill: Push Jerk
WOD: Perform as many rounds in 15 minutes as possible of the following:
95# Shoulder Press x5
95# Push Press x10
95# Push Jerk x15

To play the video simply double click on it. To pause the video simply left click on it once.

Get'er Done

2007-04-26T05:53:00.000-04:00

Nicole and Annie describing the Push-Press. Which is cued as Dip-Drive-Press. (Dodge-Duck-Dip-Dive & Dodge) As you can see on the left if the movement is initiated from the knee the hip is excused from its duties and no power can be generated. The proper position at the bottom of the dip pulls the hip back, the knees go forward and the trunk stays upright.

WOD:
Complete 21-15 then 9 reps for time of:
Handstand Push-Ups
Thruster 95lbs

I'm back!

2007-04-25T19:35:00.000-04:00

The Crew at the Ann-Arbour CrossFit Certification - Fran

Skill: Muscle-Ups
WOD:
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Don't Need No Drama

2007-04-24T20:45:00.000-04:00

Donna-Lee, Foundations.

Sorry 24 April Tuesday 0600 class is CANCELLED!

Skill: Cartwheels. Have fun, 'cause the workout is gonna suck.
Strength: Waiter's Walk. Warmup and find a suitable weight. Two max efforts, one weak hand, one strong. Really stick that shoulder in your ear, keep the core tight, look up if you must.
WOD: "Tabata Drama"
Hang Squat Clean 75#
Pullups
Thruster 75#
KBS 55#

CrossFit Certification

2007-04-23T23:06:00.000-04:00

Coach Pierre, dead centre, representing Capital CrossFit and Canada in Ann Arbour (that's dead center for y'all americans).

Skill: Handstands - Takeoffs, Landings, Static Holds against the wall face in and face out, and handwalking.

Strength: Farmer's Walk. Grab some heavy dumbells/kettlebells, warm up to find a heavy weight, then go for three maximum efforts: both hands, weak hand only, strong hand only. This week is strongman week. Hopefully Steve Stackpole will chime in with some good advice.

WOD: "Tabata WTF?"

Wall Ball 20# 10 foot target

L-Hang

Sumo Deadlift High Pull 75#

Burpees

The Tabata protocol can be applied to just about anything. a 'tabata' is eight intervals of maximal effort - 20 seconds work followed by 10 seconds rest. The above workout will take 15 min 50 seconds to complete. Your score for a tabata interval is the reps of your worst set. e.g. let's say my worst wall ball interval is 10 reps, my worst l-hang interval is 5 seconds, my worst SDLHP is 11 reps, and my worst burpees is 4 reps. My total score for Tabata WTF is 30.

Congrats Pierre!

2007-04-22T16:08:00.000-04:00

Coach Pierre gets his level III CrossFit Certification this week in Ann Arbour, at Hyperfit USA. (He's fourth from the right, in the cadpat combat pants and cute red shoes). Way to go Pierre!

Skill: Turkish Get Ups and Waiter's Walk.

Strength: Turkish Get Up 6x3 alternate hands each set, so three left, three right.

WOD: Fatty McFat Fran

21-15-9 Thrusters 135 # Weighted Pullups. Suggested weight 10-15% of bodyweight. Try a dumbell between the ankles or thighs.

500

2007-04-21T21:48:00.000-04:00

Driving it.

No skill work today.

Strength: 1-1-1-1-1 Back Squat go for a 1RM.

WOD: "500" With your fire team partner, complete the following in order. i.e. no one presses until your fire team finishes a total of 100 cleans.

Clean 95# 100
Press 95# 100
Knees to Elbows 100
Deadlift 95# 100
FS 95# 100

J.T.

2007-04-20T21:45:00.000-04:00

Ellie and Kathleen during Fight Gone Bad

Please note Sunday 22 April Classes are CANCELLED.

Today's workout rotates the coronal plane of the body around the left-right axis through 180 degrees of rotation, while executing a pressing motion. Scale down by doing assisted HSPUs, or negatives, and by doing jumping ring dips.

Skill: Handstands and Handstand Pushups.

Strength: Back Squat 5x3.

WOD: "J.T." 21-15-9 Handstand Pushups Ring Dips Pushups

Potential

2007-04-19T22:00:00.000-04:00

The future matters. It's in your hands. The past is gone, and can't be leveraged to excuse poor decisions or procrastination today. We help people that matter by mentoring and coaching.

Life's hard, and it takes skills. Today's workout is hard, and requires skill. We hate 'dumb' PT. This is smart PT. Come out and get some coaching and see for yourself what the difference is.

Skill: With dumbells or KBs, Clean and Press, Split Jerk, and Snatch.
Strength: Back squat 5 x 3
WOD:
7 Rounds for time of:
DB Clean & Press 7
DB Split Jerk 7
DB Snatch (two hands) 7
Use light weights - lighter than you think. We want precise technique, and speed.

Good Times Aren't Easy Times

2007-04-18T21:51:00.000-04:00

Suffer on Saturday's Fight Gone Bad crew.

18 APR WEDNESDAY EVENING CLASSES ARE CANCELLED! SORRY FOR THE LATE NOTICE - PLEASE PASS IT ON TO OTHER CAPITAL CROSSFITTERS.

Skill Muscle Up.
Strength: Back Squat 5 x 3 reps
WOD:
Row Tabata
Run 400
Burpees Tabata
Run 400
Hang Clean Tabata

Got guts? Finish off the day with your partners with a burpee race. Give'er for 60 seconds - come on, it's only 60 seconds!

No Excuses

2007-04-17T21:38:00.000-04:00

If Kathleen, 59 yr old grandmother of 4, can get out and do Fight Gone Bad, so can all of you Ottawa lurkers! It doesn't matter how fit you are or aren't - everyone must take that first step to get on the road to elite fitness. Capital CrossFit Variance, Functional Exercise, and High Intensity - even for grandmothers.

Skill: Reverse Burpees and Skin the Cat. Practice up against a wall if you aren't comfortable with handstand take offs, and add a mat if you like. Scale down by finishing with a jump, instead of a handstand.

Strength: Back Squat 5 x 3 reps

WOD:

max rounds in 10 minutes of:
Reverse Burpees 5
Skin the Cat 10
Deadlift 135# 15

Did you know some professional fitness and medical authorities have actually banned burpees? Somebody should tell these poor kids.

No Life Like It

2007-04-16T21:29:00.000-04:00

We support the military, law enforcement, emergency services, and all of you that sacrifice so much for your community. Thanks for your service. Fight with the Canadian Forces.

Skill: Hollow Rocks and Handstands. Spend 10 minutes practicing 'getting hollow', and spend 10 minutes working on your handstand takeoffs, landings, holds, and hand walking. The hollow position activates the core like nothing else, and needs no equipment. Learning to get hollow is a fundamental move for gymanstics, and will help your kips and other functional moves.

Strength: Back Squat 5 x 3 reps.

WOD:

21-15-9 reps of

Knees to Elbows
Ring Dips
Clean 95#

scale up by doing squat cleans, scale down by doing power cleans, hang power cleans, ring pushups, bar dips, GHD situps.

Suckfest 0407

2007-04-15T14:05:00.000-04:00

Reviewing the power clean.

Check out podnoszenie. Post comments to the blog.

Skill practice: MedBall Situps, and kipping.

No strength work today, give the WOD everything you have:

WOD:

Suckfest 0407

Wall Ball 40-30-40
Pull-Ups 25-50-25
Jumping Lunges 75-75-75
MB Sit-Ups 50-25-50
Run 600-200-600

Fight Gone Bad

2007-04-14T18:19:00.000-04:00

Chuck Liddell of the UFC is trained by John Hackleman of "The Pit". Mr. Hackleman describes Crossfit as The best workouts in the world on his web site. Ever think about how to train for a fight? Most think of endless "road work", mile after mile of slow running. A fight, however, is short, intense, and brutal - much more like the workout today.

Skill:
Sumo DL High Pull
Lsit/Tuck Sit

Workout: "Fight Gone Bad". Three rounds of:
Wall Ball 1 minute (10 ft tgt, 20 lb ball)
Sumo DL High Pull 1 minute (75 lbs)
Box Jump 1 minute
Push Press 1 minute (75 lbs)
Row 1 minute (count # of cals)
Rest 1 minute

Your score will be your total number of reps for the combined three rounds. Crossfit founder Greg Glassman has estimated you need about a 350 score to compete in the UFC (assuming you knew how to fight!) You can scale this workout down as necessary by dropping the load on the lifts, or performing less rounds.
We'll tell you how his one got it's name at the end of the Suffer on Saturday.

Post comments on how this workout may be more applicable to a UFC fight than long distance running.

Wall of Fame Week Day 5

2007-04-13T17:49:00.000-04:00

Welcome back to Erik and Mel C, just back from Morocco. Functional, variable, high intensity camel riding! Athletes, send us your photos when you do something interesting so we can put them up and make fun of you.

Today:
Skill:
Cleans

WOD: "Elizabeth". 21-15-9 of: Cleans/Ring dips. Men's benchmark weight 135 lbs, women 95 lb.
Break this workout up as necessary. Perform cleans at as high a skill level as you are currently able - eg hang cleans, cleans above the knee, or cleans from the floor. Try starting with squat cleans, and moving to power cleans as you fatigue. If Ring dips are beyond your current ability, do ring pushups, or regular pushups.
This workout should make you want to improve your cleans, as better technique will help immensely with this workout. Better technique means the load will feel easier, which will drive your time down. A clean is simply moving a load from the ground to the shoulder, an essential physical skill - you want to be smooth and powerful conducting this movement.

Wall of Fame Week Day 4

2007-04-12T20:30:00.000-04:00

Today:

Skill:
Practice Cleans. You will need them tomorrow.
WOD: "Helen". Run 400/21 KBS/12 PLU X 3 rds. Benchmark men's weight is 55 lbs. Due to snowstorm may have to sub rowing for running!

This has been a hard week and Helen is lower volume than previous days (and days to come). Scale the weight as necessary, and break up your sets as necessary. Try to crash through this one without resting by any means necessary, including lowering the weight and doing jumping/spotted pullups. If you can get sub 10 minutes at benchmark weight you are reaching a high level of fitness - both metabolic and strength.

Wall of Fame Week Day 3

2007-04-11T20:20:00.000-04:00

Today:

Skill:
Work on Cleans/Handstand PU

WOD: "Diane". 21/15/9 of: Deadlift/Handstand PU.
Benchmark Men's weight is 225.

This workout will be tough to perform at benchmark standards. If you can perform 3 reps of each, you can do 7 sets of 3 for round one, 5 sets of 3 for round 2, etc. If you can't perform even this many reps drop the weight. If you need a spot on HSPU take them any way you can get them. Self spotting on the Smith Machine is the one time you are allowed to use this piece of junk. You can hook your heels on the bar and pull yourself up. If any form of HSPU is beyond you, do a dumbell shoulder press with no leg/hip assist - it's closer kinetically to the HSPU.

Don't worry if this one takes you more than half an hour.

Wall of Fame Week Day 2

2007-04-10T09:56:00.000-04:00

"Wall of Fame Week" continues this week with "Barbara". While "Fran" favours those with medium frames, "Barbara" favours the smaller athlete, since the movements are all bodyweight. So smaller athletes - it's payback time.

Today:
Strength:
Deadlift 1-1-1-1-1 (go for max effort on 5th rep). Max Deadlift is on the Wall of Fame as well.

WOD:
"Barbara". Five rounds of:
PLU X 20
PU X 30
Sit up X 40
Air Squat X 50
Rest 3 mins between rounds

Goal is to minimize the time of the workout. Work-rest management is very important on this WOD. If you do the first round in 3 minutes and the fifth in 10 minutes, you haven't chosen a very good strategy.

Wall of Fame Week

2007-04-09T09:33:00.000-04:00

This week is "Wall of Fame" week at CCF. What does that mean? Every day this week will feature a "benchmark" Crossfit workout or lift. Benchmark workouts, the "named" Crossfit WOD's, come up more frequently in our weekly scheduling and provide a testing venue to allow our athletes to gauge their improving fitness.
CCF's "Wall of Fame" is in tabular format, containing the benchmarks and our athletes names. Whenever a benchmark workout is performed the effort will go up on the board. In order to get the effort on the board, the workout must be done at CCF (doing it at home and e-mailing in your results doesn't count).
Those who set records are highlighted on the board. In order for the WOD effort to be classified as a record, it must be at the "benchmark prescribed weight" - there are both female and male prescriptions. Current athlete CCF record holders are John Taylor, Eleanor Taylor and Mike Marchand.

Today:
Skill:
Kipping PLU
Strength:
Clean 3 X 3

WOD:
"Fran". Thruster 21 PLU 21, Thruster 15 PLU 15, Thruster 9 PLU 9 - as quickly as possible.
Benchmark weight for males is 95 lbs, for females is 65 lbs. In Crossfit circles, "What is your Fran time" is equivalent to "What is your bench press" at Globo gyms.

Fran, although fairly "quick" to perform, leaves a major impact on the body. A thruster involves an extension of every major joint, while the pull up provides flexion work. If you can knock this one off in less than five minutes you are doing very well. By the way, if you don't learn to kip, forget knocking this one off in less than five minutes. Check out this link of two super Crossfitters performing Fran, male and female, and be amazed.

Find That Egg...

2007-04-08T19:34:00.000-04:00

***Crossfit class is at 1100 today. Foundations 3 and 4 are moved to Monday, 1230 and 1330.

Matt climbs the rope during "Suffer on Saturday" - note the proper foot positioning that allows him to use his whole body instead of just his arms. Rope climbing, besides building massive functional strength, is also an essential survival skill.

Today:
Skill Practice:
Front Tuck Sits
Hang Cleans

WOD:
Run 400/45 lb Thruster X 50/Burpee X 50/Run 400/45 lb Hang Squat Clean/Run 400

On the burpees, perform a push-up at the bottom and jump at the top. Rain or shine we're running so bring a sweater.

Give It Everything You Got

2007-04-07T14:12:00.000-04:00

E.T. on the power cleans and Cindy on the deadlift during Suffer on Saturday March 17th.

Newsflash! You are working much too hard and Crossfit is just wrong! Just check out some of the comments on our video, the 300. Heck - if VladXIII the Romanian Dr. of Physiology thinks it wrong, who are we to argue with him? Especially with a handle like that!

Skill: Practice your Walking Lunge. Heels flat, drive off front heel, back knee just touches the ground, use more glutes than pushing off the back leg, torso upright eyes front, feet a few inches wide.
Strength: Give it a rest - save it for the upcoming week of benchmark workouts.

WOD:
3 Rounds for time of
Run 800
KBS/DBS 35
BJ 35
PLU 35
Walking Lunge 12

Sweating it Out!

2007-04-06T21:17:00.000-04:00

Strength: SP 1-1-1-1-1 (go for max)
WOD - Perform as many rounds as possible in 20 minutes of:
"Cindy"
5 Pull-Ups
10 Push-Ups
15 Squats

It's got to be Earned!

2007-04-05T21:27:00.000-04:00

Ryan H, Matt B, Mike M & Mike U giving everything they've got and earning their results.

Skill: Hollow Rocks, Cleans
Strength: Shoulder Press 5x3
WOD - Perform 3 rounds for time of:
5 Handstand Push-Ups
10 Medicine Ball Cleans
15 Wall Ball
20 Pull-Ups

Such Sweet Sweet Agony!

2007-04-04T21:00:00.000-04:00

Bob H. working hard performing GHD Sit-Ups...

Skill: Hollow Rocks, Handstands
Strength: Shoulder Press 5x3
WOD - Perform 3 rounds of the following for time:
400m Row
25 Burpee
12 Handstand Push-Ups

Reminder - Schedule Update:
Friday 6 April - 12:00 Class added (noon)
Saturday 7 April - As per usual - no changes
Sunday 8 April - 11:00 Suffer on Sunday is on as per usual, Foundations Cancelled
Monday 9 April - Foundations 3 at 12:30 & Foundations 4 at 13:30

I've had a few requests for CrossFit Mobile T-shirts as of late, and since the CFMB website is currently down for updates I am posting a link to the CFMB Gear Store here. CrossFit Mobile is Capital CrossFit's sister affiliate, we may expect it to see some activity as summer rolls around.

Don't worry the Capital CrossFit shirts will be here in due time!

2007-04-03T21:09:00.000-04:00

CrossFit Kids - If you are interested in entering your kids into a CrossFit Kids Class please be sure to let us know. The more interest we have in advance the easier it is to plan, organize and offer this type of training.

Schedule Update:
Friday 6 April - 12:00 Class added (noon)
Saturday 7 April - As per usual - no changes
Sunday 8 April - 11:00 Suffer on Sunday is on as per usual, Foundations Cancelled
Monday 9 April - Foundations 3 at 12:30 & Foundations 4 at 13:30

Skill: L-Sit, Handstand
Strength: Shoulder Press 5x3
WOD - Peform the following for time:
100 Squats
100 Push-Ups
100 Wall Ball (20# Ball - 8ft target)
800m Run

Article: CrossFit's Official Beverage List (By Coach Mike Rutherford aka Rutman)

The Application of Efficient Movement

2007-04-02T07:10:00.000-04:00

Cindy L. & Matt B. during "Linda".

Skill: KBS, Kipping
Strength: Shoulder Press 5x3
WOD - Perform 5 rounds of the following for time:
12 Pull-Ups
12 Kettelbell Swings
400m Run

Our program is based primarily on the foundations of efficient movement. Form equals function, the ability to move through your environment efficiently has a need for a strong though pliable physique, something CrossFit is uniquely adept at creating. Mark Toorock and Jesse Woddy our friends at Primal Fitness in Washington DC are experts of efficient movement through the application of Parkour! Check out this Video on Quadrepedal Movement.

What a real Gym Rat does!

2007-03-31T01:12:00.000-04:00

In the late 1800s - 1900s the world of gymnastics and physical training was very different. Athleticism was an entirely different game. Gymnastics was in fact a men's only sport until the mid 1930's. I mean to say it was in fact grown men who were to compete in this sport, not young boys and girls like it is today. Gymnastics in the past was the sport of strongmen, a display of physical prowess alongside Weightlifting. We're getting back to the old school, we're blurring the lines between strength and skill - and we are starting to remind ourselves that once upon a time people did not make the distinction between these two skills, there isn't one, people simply did what worked!

Skill: Handstands
WOD - In teams of two perform 5 rounds for time of:
1. Row 250m
2. Wall Ball Max Reps
Alternate (While 1 rows, 2 performs as many WB as possible then switch places)
1. Row 250m
2. Pull-Ups Max Reps
Alternate (While 1 rows, 2 performs as many PLU as possible then switch places)

Each teammate will row a total of 500m per round. Count and add total reps from each round of Wall Ball and Pull-Ups. Score by dividing Reps/Time.

Substitute a 200m run if a rower is unavailable.

Cholesterol Myth?

2007-03-30T17:30:00.000-04:00

I urge you to follow this link to Dr. Uffe Ravnskov's website. Uffe brings into light some of the realities of the scientific world and how theory when widely accepted often tends to become truth even when the science does not support it, or in fact argues strongly against it. Follow and read the subheadings as there is a great deal of information there with many, many, many, scientific references. (Which you only have to read if you want to!) Read, analyze and make up your own mind!

Discuss in comments:

Skill: Thrusters
Strength: 1-1-1-1-1 (Test for Max)
WOD - Perform 21-15-9 reps for time of:
Thruster 95#
Deadlift 225#

Scale appropriately using 65#, 45# or broomstick for the Thrusters and 225, 205, 185, 135, 95, 65 or 45# for the deadlifts even a broomstick if necessary!

300 Questions?

2007-03-29T22:13:00.000-04:00

Suffer on Saturday Group after team "Linda" aka "Three Bars of Death"!

Skill: L-Sit
Strength: Deadlift 8x2 (same weight all week)
WOD - Perform as many rounds as possible in 20 minutes of:
5 Handstand Push-Up
10 Pistols (alternate each round)
15 Pull-Ups

Recently some discussions have arose about the connection between CrossFit & Mark Twight of Gym Jones as the popularity of the movie 300 has grown. The question of how to develop actors into Spartan like figures fell into Mark's hands. What follows is excerpted from the blog of our friend Dan MacDougald of CrossFit Atlanta.

Did the cast of 300 train with CrossFit?

The answer is yes. Watch the 300 Training Video

We’ve had a few folks call or come by CrossFit Atlanta who have somehow discovered a connection between CrossFit and the training of the 300 cast by Mark Twight of Gym Jones in Salt Lake City, Utah. Like everyone exposed to it, Mark Twight has put his own special spin on CrossFit, but the main ideas and the essence of his current training method remain CrossFit. Mark Twight is an extremely accomplished endurance alpinist, and author of several books on training for mountaineering events. He was an advocate of long, slow endurance training and high carb, low fat diets until he discovered CrossFit, attended a few CrossFit seminars, and became (temporarily) a CrossFit affiliate. CrossFit turned his world upside down, and he became an advocate of short duration, higher intensity workouts, and low carb, higher fat diets.

Here’s what Twight has said about CrossFit in issue 19 of the CrossFit Journal, "What Is CrossFit?" (Free Download)

"You can talk all you want about being in good shape until you do a few CrossFit workouts. And then you will realize -- like I did -- that what you have been doing is likely training strong points, rarely working on weak points, and training efficiency to such a degree that the workouts you do are less effective than they might be if you mixed energy modes, duration, and types of work.

You probably know something about climbing-specific training because of books like Ex Alp, Clyde’s book, Dale’s book, and maybe Will’s. But none of this will prepare you for what is to come if you make even the slightest effort to follow CrossFit. Coach invited me to CrossFit HQ for an instructor seminar. I was the weakest guy in attendance, by at least 50% during every workout we did over the three days. Those days changed my life. I could “what if?” my old training program and all the years I missed when I thought I was fit but I was nowhere near my potential but the key is to move on when you know that something better is out there, without second-guessing. I don’t believe I will find anything better than CrossFit for developing power, endurance, lactate tolerance, stamina (local area endurance), balanced muscle groups, efficient neurological pathways (in the context of movement), etc. The bottom line: I started toying with the CF protocol last April without truly understanding it. I improved in some diverse areas of fitness but had not seen the light or my own potential yet. I went to CFHQ 1 December. Since then I have lost 12lbs, leaned out, and I am approximately 25% stronger across the board without significant negative effect on endurance despite the short duration of our workouts (nothing longer than 25 minutes, with the norm being half that or less)."

Here’s what Twight has said about CrossFit on his own website:
“In December of 2003 I attended an Instructor Certification course at CrossFit headquarters to learn more about what I had been dabbling with during the previous six months. I went there fit, secretly confident but I was destroyed by each and every fitness challenge presented. Humbled, ego thought we should have a “soloing on loose rock” contest but pragmatism held sway and I poured ego from my cup, which meant it could be filled with the knowledge and experience that hid in every nook and cranny of that small gym in Santa Cruz.

The most valuable lesson I have learned from my experiences with Mark Twight; if this program has the capacity to take an athlete already considered by his peers to be Elite and by his own admission raise him to the best fitness of his life, and be applicable in a manner that can be adopted by anyone then it is my responsibility to share it!

Mark did a masterful job of training the actors for 300. Recently though after considerable time and great patience Greg Glassman the founder of our program released the following document to the public to put into light some of the issues surrounding Twight's departure from the CrossFit community. Many of us in the community have known about this for some time and said nothing as it would have been out of place.

The topic is the moral question as it relates to the claim of ownership over Intellectual Property.

"Gates of Fire" our homage to the soldiers at Thermopylae.

Discuss in Comments:

CrossFit - 28 Feb 07

2007-03-28T05:07:00.000-04:00

Does it all seem a bit intimidating? Patricia G. is a grandmother and speaks only spanish, with the help of Gaby her daughter we were able to scale the workout to her abilities and teach her the appropriate techniques. Though our program is difficult it is all inclusive, we do not necessarily change the program, we scale the load and intensity! All it takes of you is a bit of character to come out and do it, the rest is up to us...

Check out the video of Fat Rowing Helen.

Skill: Push Press, Push Jerk
Strength: Deadlift 8x2 (use the same weight all week)
WOD - 5 Rounds for time of the Following:
21 HPCLN 45#
15 Push Jerk 45#
9 Overhead Squat 45#

Pushing, Pulling and Walking!

2007-03-27T20:53:00.000-04:00

Kristi L. learning the Snatch Balance at our women's class.

Though this was a relatively high skill workout, everyone who came in was able to perform some variation of the movements used. Some used more weight, some use vary little. Everyone got a good workout! The magic is in the movements.

Skill: Deadlift, Snatch
Strength: Deadlift 8x2
WOD - Perform 3 rounds of the following for time:
Ring Dips 15
Walking Lunge (WL) 50 steps (use appropriate weight 10-20% of bodyweight)
Pull-Ups 15
Row 400m

Got Skills?

2007-03-26T23:31:00.000-04:00

Capital CrossFit's focus is doing the common uncommonly well! - Virtuosity!

Skill: Deadlift, Clean, Snatch Balance
Strength: Deadlift 8x2 (select a mid range, but heavy)
WOD - Perform as many rounds of the following as is possible in 15 minutes:
1 Clean 95
1 Shoulder Press 95
1 Snatch Balance 95
1 Overhead Squat 95

Scale appropriately: Use 95, 65, 45lbs or a broomstick as is required in order to perform this workout safely, this is a high skill workout! After your shoulder press, transistion the bar onto the back, take a snatch grip and carry on without putting the bar down.

To Diet or Not?

2007-03-25T22:20:00.001-04:00

Ask yourself a few questions about your dietary habits:
1. Of what foods consist an average breakfast, lunch and dinner?
2. How often do you skip any of the above mentioned meals?
3. Do you often feel hungry or tired throughout the day?
4. Does your hunger lead you to eat less than optimal foods?
5. Are your meals planned and prepared in advance?

Skill: Rowing, Rope Climb
WOD - Perform the following for time:
Row 800m
Rope Climb 1 Ascents
Row 600m
Rope Climb 2 Ascents
Row 400m
Rope Climb 3 Ascents
Row 200m
Rope Climb 4 Ascents

We live in a society which affords us the resources for optimal nutritional competence. On average though we fall well below our own potential as we tend to walk down the paths of least resistance. When eating out, it is so easy to order a chicken salad or a ham & swiss wrap, yet how often do we find ourselves ordering the big mac meal? Easier and cheaper yet is to prepare ourselves that chicken salad in advance and carry it with us through our daily routine.

Some basic considerations when thinking about nutrition:

Eat whole, unprocessed foods

"If you can't pronounce something on the nutritional label it isn't food!" you can take it a step further and say "If it has a nutritional label at all it isn't food!" Find your local farmers market and purchase foods as often as possible from local growers, if nothing else at least you will know where it came from and will be supporting local economy!

Eat Meat, Vegetables, Nuts and Seeds, Some Fruit, Little Starch, and no Sugar!

These things in their unprocessed states are what we were designed to eat. Apples don't come from a juicer, meat doesn't come from a grinder and refined sugar is responsible for more health problems then PCBs & MSG.

Spread small balanced meals throughout the day. Eat when you aren't hungry!

Macronutrient timing works! Look at the cast of 300 who trained and thrived on a low calorie, paleo/zone diet administered by Mark Twight of Gym Jones.

Control your blood sugar!

Ask any diabetic about the importance of controlling insulin levels through blood sugar. To many it can mean the difference between life and death, and not surprisingly diet and lifestyle have the greatest impact on this. Type 2 diabetes is completely avoidable through proper diet and lifestyle choices!

Own Up! Clean it Up!

Realizing that you've been doing things wrong is the first step to doing things right! Clean up your habits and get rid of the junk from your lifestyle, dump the less than favorable contents of your kitchen and start anew!

Suck it up! Put down the whopper and try something different for a change!

"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change." - Charles Darwin

Check out these links for some nutritional information:
The Performance Menu
The Zone Diet
The Paleo Diet
Protein Power

In case you're wondering we have no affiliation to any of these information sources. It is simply our experience that these or a combination thereof prove to offer the best results in performance, wellness and longevity!

Suffer On Saturday

2007-03-24T23:00:00.000-04:00

Dan P. performing Split Jerks on Friday Morning.

WOD: YOU'LL HAVE TO COME FIND OUT FOR THIS ONE ;)

Workout and Results will be posted after our 11:00 class.

WOD: "Grace"
Complete the following for time:
30 Clean & Jerk

Followed Immediately by:
"Helen" - 3 Rounds for time of:
Run 400m
21 Kettlebell Swings
12 Pull-Ups

Keep the clock running but remember your "Grace" time. Subtract "Grace" time from total and log your Helen Time.

Skill Ladder

2007-03-23T01:17:00.001-04:00

Paul C. performing good aggressive box jumps! When performing proper box jumps we rest on top of the box at full hip extension. We jump off the box and reverse immediately jumping back up onto the box. This is the most difficult variation, though it serves to provide the most bang for your exercise buck!

Skill: Push Press, Push Jerk, Jerk
Strength: Front Squat 1-1-1-1-1 test for 1 RM
WOD:
Complete as many rounds in 30 minutes as possible of:
5 SP
10 PP
15 PJ
20 Jerk or Split Jerk

Use a 65lbs bar and try not to put the bar down until the round is complete.

7 & 7

2007-03-22T22:35:00.000-04:00

Hollow Rocks

Skill: Work Handstands & Pistols
Strength: Front Squat 10x3 (same weight all week)
WOD:
Perform 7 rounds for time of the following:
7 Pistols (alternate legs each round)
7 KBS (55lbs)
7 Box Jumps (18-20 inch box)

A Full 260!

2007-03-21T21:42:00.000-04:00

Supporting a weight overhead requires that the load remain over the base. Erik C. & Chris M.

Skill: Front Squats, Hollow Rocks
Strength: 10x3 Front Squats (same weight all week, keep practicing)
WOD:
Perform the following for time:
80 Box Jumps
70 Squats
60 Jumping Ring Dips
50 Hollow Rocks

Who is this? Post to Comments:

Check out the video from this past Saturday's team "Linda".

A date with "Fran"

2007-03-20T21:01:00.000-04:00

Kris & Russ finishing off the class with some Tabata Rowing.

Skill: Front Squats, L-Sits
Strength: Front Squats 10x3 - This weight should remain constant for the week.
WOD: "Fran"
Complete 21-15-9 rep rounds for time of:
Thruster 95#
Pull-Ups

Fran is a metabolic conditioning workout, with that in mind today's effort should be done for max intensity. If you can't go fast or at all with 95# then scale with 75, 65, 55, 45 or 35# this will make a significant impact in the cycle time for each movement. Do this in under 6:00 minutes!

Make This Quick!

2007-03-19T16:35:00.000-04:00

John T. taking a nap after SUCK FEST 0307. John used a 75lb kettlebell for most of yesterday's workout. Only after the second round did he switch to the 55lb bell! Stay well dude, you, Elea, Kris & Matt have earned a rest day tomorrow.

This week will feature some hard/fast/intense workouts following some fairly high volume Front Squatting.

Skill: Practice Front Squats & Cleans
Strength: Front Squats 10x3 (use the same weight throughout and go heavy but be reasonable)
WOD: 5 Rounds for Time:
21 Wall-Ball Shots 12# (10' target)
15 Thrusters 65#
9 L-Pull-Ups

If you need to scale down a good alternative is to use the following rep scheme of 15-12-9 reps
or 12-9-5 reps. Work hard but within your own capacity. Listen to your body, rest when you need, stop when you must!

The key here is speed, you want this to be a quick, hard, intense workout!

News: Check out the following links about our friends in DC who are making names for themselves!
Primal Fitness (Jesse Woody & Mark Toorock)
CrossFit Challenge (Jerry Hill)
CrossFit DC (Tom Brose)

St. Paddy's Hangover Cure?

2007-03-18T14:54:00.000-04:00

This workout will require some cohesive thought. Keeping your wits about you when you are under stress and fatigued is a life saving skill of immeasurable value! Keep thinking and reviewing your status, don't lose track of where you are or what you have done, doing so in real life may force you to start over from scratch just like we will if you forget where you're at.

Burpees should be done with the feet landing in, and jumping up from a wide squat stance with the hands inside or between the feet. This will prevent rounding of the back which causes a tendency to initiate a jump from a BAD deadlift position. You should be in a good squat at the bottom of the jump phase of each burpee. Finish by jumping up and clapping the hands overhead. Expect this workout to take you a while but cap it at about 25-30 minutes.

This One is Gonna Hurt

2007-03-17T18:04:00.000-04:00

Sorry, just thought we would throw that out there.

Today:
Skill - Pwr Clean/Bench Press

For the Pwr Cleans, make sure you get a full extension at the hip and don't pull with the arms until the hip extension and trap shrug is complete. This movement is supposed to be explosive, so don't just lean back and bicep curl it.

For the Bench Press, make sure your feet are firmly planted on the floor and your scapula are pulled in tight on the bench while you press. Get a spot on the bench presses.

WOD: "Linda". 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Pwr Clean
Bench Press
DL

This means you do 10 Pwr cleans, 10 Bench, 10 DL. Then 9 Pwr cleans, 9 Bench, 9 DL, etc. For loads, pick something that you can just squeeze out the 10th rep of on the first round without a rest, and keep these loads for the whole workout. You will likely have to break up the sets after the first round as necessary. This workout is also known in the Crossfit community as the "3 bars of death", or "The worst Crossfit workout" - decide for yourself.
Times in the 40 minute range are not unknown for this one.

Watch Out...

2007-03-16T17:44:00.000-04:00

Andrew was the lone taker for the Capital Crossfit March Break Strength and Conditioning camp. During his five days of instruction, he learned the fundamental iron movements of squat, deadlift and press. He also worked on basic gymnastics and Olympic Lifting; by Thursday he could hang power snatch and hang squat clean. A hockey and soccer player, the strength and power he develops with his personalized workout program will soon make him the most explosive player on the field and ice. Nice work this week Andrew...

Today:
Strength: SP 3 X 3
Skill: HS + Kipping
WOD: "Angie"
100 PLU
100 PU
100 SU
100 SQ

Yes, we're serious. If this is too much for novice Crossfitters you can modify as you wish, eg perform only 50 PLU, or do jumping PLU. If you are at the point where you are doing sets of 1 PLU it's probably time to move on to the PU. Record your time, this one will come up again.