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Voices in Your Head During “The WOD”

Posted in Crossfit Philosophy, CrossFit Workouts on May 21, 2010 by Fit 605 Inc

ThrowBack #5: Cool Pic from “Angie” in May 2009

“CrossFit is HARD!!!”, Jim Leyse

What are YOUR thoughts during a WOD?…How do you talk to in your head to get you through the WOD?
-Do you count down? Count Up?
-Do you yell at yourself? Encourage yourself? Are you your best cheerleader?
-Do you cuss?
-Do you look at where others in the class are at?
-Do you worry about being 1st vs. Last?
-Do you breathe???
-Do you cheat??? Or do you want to and don’t?
-Do you worry about the coach coming over to check you?

What are YOUR thoughts that surround YOUR head during a WOD? Tell us.

Happy Friday!

16 Comments »

Download Forms

Posted in CrossFit Workouts, Forms on May 20, 2010 by Fit 605 Inc

Anyone Remember that Pic?

Ever run out of Workout Logs?
What’s an Elite Fitness Tracker?
What if you need that Checklist for Success Sheet?

Look to your right from this screen. You can now download it at your fingertips.

1 Comment »

Park WOD Grand Opening…Saturday May 29

Posted in Crossfit Philosophy, CrossFit Workouts, In the News, Lifestyle, Members on May 19, 2010 by Fit 605 Inc

ThrowBack pic number 3...What do you get when you have 4 guys doing situps...

This week began new breed of CFSF classes called “Park WODs”. They are fun, in the sun, and full of intense innovative WODs.

Saturday May 29th all Saturday classes will be Park WODs for that day located at Spellberg Park. We will have an 830a, 930a, and 1030a. And the Post WOD Paleo BBQ will be immediately following the 1030a class at the Park. Come join us to kick off this exciting day. You can register like normal on the class schedule.

You Better Stretch and Foam Roll…or Else Enter the Fuzz Concept

Posted in Crossfit Philosophy, CrossFit Workouts, Members, Nutrition on May 4, 2010 by Fit 605 Inc

GREAT ARTICLE AND MOTIVATOR TO GET YOU ALL STRETCHING AND FOAM ROLLING!!

We found this on the San Francisco CrossFit site and it is AWESOME!

Two Words….Fuzz

Look. You’ve got to take care of your tissues. This is probably second in importance only to the universal “protect your crotch” law. Stretching or mobilizing your tight business is always a good idea, but in reality as about as sexy as laundry and taxes.
But, really, who cares if your performance suffers, or you get pulled into terribly technique poor positioning, or are really weak at the end ranges of your range of motion, or you are wearing out your joint surfaces?

Enter the Fuzz Concept.

4 Comments »

Why Try ….. Just Do!!!

Posted in Crossfit Philosophy, CrossFit Workouts, Uncategorized on April 27, 2010 by Fit 605 Inc

When I looked up the word try in the Webster’s Dictionary here is what I read:
Try: “To make an attempt at”.

When Chris and I lived in Los Angeles, I remember a phrase he used to live by: “Using the word Try is just an easy way to let yourself off the hook”. Every time we say we will “try” we are giving ourselves an out to the situation! For example, I remember in the beginning of CrossFit I would look at a weight or WOD and think “well I guess I’ll try to do it” (basically saying if it gets too heavy or to hard I can drop down in weight or scale it). I had already given myself an out before I even started!

By giving yourself an out, you will never be able to reach your full potential in life and in CrossFit! Now I look at a weight that is intimidating or WOD’s that look impossible and say “I’m going to do this or I’m going to kill this” etc…. I have now given myself NO OUTS!

Words are very powerful, and the more we tell ourselves we can and we will the more successes we will see!

Crossfitters… I challenge you to no longer say “try” and tell yourself you can, and the results will astound you!

Written by: Annie Mello

8 Comments »

To Scale or Rx’d a WOD…that is the Question What is YOUR Answer???

Posted in Crossfit Philosophy, CrossFit Workouts, Members on April 23, 2010 by Fit 605 Inc

Pigs on ice skates anyone?

When should you scale a WOD, if at all?

As an athlete/member, what goes through your mind when you see a workout that you know you can perform RX, but at the same time will take you twice as long to perform?

Should you scale the workout?

Or is the time component irrelevant to you? What is more important – finishing the workout regardless of how long it takes you, or, scaling the workout so that you preserve the stimulus and are able to maintain a high power output (i.e. high intensity) throughout the entire WOD?

Post thoughts to comments.

Topic found from cfjax.com

10 Comments »

Why ask Why….

Posted in Crossfit Philosophy, CrossFit Workouts on April 20, 2010 by Fit 605 Inc

Great Blog thanks CFLA:

“For true success ask yourself these four questions: Why? Why not? Why not me? Why not now?” – James Allen

Is asking, “Why” always necessary or productive? Does knowing the answer to that question rob you from an experience you need to have without necessarily knowing why? Or how about this… if you ask why, and don’t get/know/understand the answer, do you stop, quit, and/or shut down, or do you continue down this line of questioning… Why not? Why not me? Why not now? If you do, does it inspire you to get or keep going, that there is no reason not to? And if your answer is, “It depends…”, what does it depend on?

If you seek out a teacher/coach/mentor and ask him/her to teach you how to do something… and he/she gives you something to do that you don’t understand… do you ask, “Why?” Why? If you trust that person to teach you – why is it important that you know why? In the first clip below from the Karate Kid (one of my favorite movies of all time), what would have happened if Daniel-son quit because he didn’t get an answer to all the questions, bells and whistles going off in his head when Mr. Miyagi tells him to wax the car, sand the floor, and paint the fence? Do you get stopped when someone can’t or won’t answer that question for you?

Have a little faith… sometimes asking “Why not?” might be a better place to start… Enjoy the clips!

Do you attack your weaknesses, or do your weaknesses attack you?

Posted in Crossfit Philosophy, CrossFit Workouts, Members on April 16, 2010 by Fit 605 Inc

I once had a coach tell me, “Spend 70% of your time refining and perfecting your strengths, spend the other 30% improving weaknesses.” I completely agree, an athlete should stick to his/her guns and do what makes them effective at that specific sport or activity. But what about the rest of us who don’t have that specific set of demands or tasks? What about those of us that need to be ready for anything (for life)?

The great thing about CrossFit is that it will (sooner or later) find your weaknesses and (without doubt) attack them. If a person only did what they enjoyed or what they were good at, they would never grow or improve; they would become stagnant.
Remember the list of 10 general skills? :
endurance, stamina, strength, power, flexibility, speed, coordination, agility, balance, and accuracy…

Knowing that the goal is to become as able in all ten as possible, where are you weak? And, more importantly, what are you doing to fix that? Improving weaknesses not only makes you more well-rounded and prepared for everything, but could also help to improve your strengths as well…

Don’t talk about It, be about It,
Casey

7 Comments »

CrossFit To+al: This Saturday…Be There!

Posted in Crossfit Philosophy, CrossFit Workouts, Events, Members on April 14, 2010 by Fit 605 Inc

Here is the Women of our CFSF FTS Affiliate Team going to Denver at the end of the month

With the CrossFit To+al this Saturday he is some clips from the creator of the CrossFit To+al Mark Rippetoe to fine tune your form to reach your full potential.

Back Squat:

Press:

DeadLift:

For the full description read this: http://library.crossfit.com/free/pdf/45_06_press.pdf

4 Comments »

100 Day Burpee Challenge!

Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle, Members on April 7, 2010 by Fit 605 Inc

Perfect Pushup by Tonna requires nothing fancy just a PVC pipe

CrossFit is all about doing whatever, whenever at anytime. So we would like to introduce to you CFSF 100 day burpee challenge…That’s right not even with one day of notice. The reason: The CrossFit Games is exactly 99 Days from today. So actually it started yesterday:-))) Annie and I are in whose with us???!

For a great complete description of this challenge; we have taken this from a former CFSF CrossFitter now CF Fargo Affiliate in progress, Garrett Strating:

“Starting today April 6th all participants do one burpee, adding a burpee each day until reaching 100 burpees on the 100th day! All burpees will be done to CrossFit Games standard.
If a participant wishes to join the challenge after April 6th (yesterday:-) they may buy-in, do the total burpees for that day as well as all of the burpees missed since the beginning of the Challenge. Burpees done in a regular workout can count towards that days total but excess burpees cannot be carried over to the next day. For example, today April 7th is technically Day 2, so to buy-in you need to complete 1 burpee for yesterday and 2 burpees for today. The burpee challenge will be on the honor system, there will be no official forum other than your word.”

CrossFit Games Burpee Form Standard:
Each rep of the burpee will only count when full range of motion is achieved. The bottom limit is when your chest and thighs touch the ground. The top limit is when your hands clap overhead with your feet off the ground and your hips and legs fully extended. There is no height requirement on the jump, but the clap must occur while airborne. The clap is considered overhead when the arm crosses the plane of the ear (when viewed from the side). If the timing is missed, you may repeat the jump to complete the rep.
This will be a tough Challenge and 100 days a considerable amount of time to commit, so lets get motivated and hold eachother accountable…before you know it, we’ll all be able to say we completed the “100-Day Burpee Challenge”!!!!

A great thread about the challenge: http://board.crossfit.com/showthread.php?t=44867

3-2-1-GO!!!