CrossFit Michiana Discussion Forum

Crossfit Football

2009-12-07T13:55:56-03:00

For those possibly interested in Crossfit Football programming discussed in the town hall meeting:

http://www.crossfitfootball.com/

Note strength wod on the right side of the page...done prior to the daily wod. There is a faq & a "new to cffb" tab at the top for more info.

Basic gist of it:
You don't need to be a football player to do these wods - it's just more strength biased than regular crossfit. 4 out of 5 days, there is a strength portion followed by a short (10 to 15 minute) metcon...one day is metcon only.

Carl (resident CFFB certified trainer) or Jim/Carole/Tara: If I misstated anything, or there's anything that needs to be added please correct - thanks!

For anyone else interested, feel free to weigh in here (as well as on your class schedule to turn in to Carole)...

How to take care of calluses on your hands

2009-05-19T16:07:52-03:00

From CrossFit Los Angeles:

http://vimeo.com/4602581

Cool video - breakdown of the kipping pullup

2009-04-17T17:43:24-03:00

http://crossfitsedona.typepad.com/sedona_wod/files/ChinupBreakdown.mov

Yogurt Chicken Recipe

2009-03-27T14:38:56-03:00

Yogurt Chicken

Two, 4-block meals
7 oz boneless skinless chicken breast (7 blocks protein)
1/2 cup low-fat plain yogurt (1 block protein/ 1 block carb)
1/2 teaspoon each ground cumin, coriander, and red pepper
1/8 teaspoon allspice
1/2 teaspoon freshly grated lemon peel
1/2 teaspoon fresh lemon juice
1 teaspoon minced garlic

Instructions:

Combine spices with marinade ingredients until well blended. Add chicken and gently stir to coat. Cover and refrigerate for a few hours or overnight.

Remove chicken from marinade. Grill or broil three inches from the heat source for three to four minutes. Turn chicken over and broil until opaque in the middle.

For the remaining blocks:

Pour 2 2/3 teaspoon of olive oil (8 blocks of fat) over 3 cups sliced zuchinni and 2 1/2 cups summer squash (4 blocks of carbs) add your favorite spices and grill to stir- fry.

Finish your barbecue for two with 1/2 cantaloupe cut into wedges (2 block carbs) and 1 sliced kiwi (1 block carb)

Nutrition and your Workout

2009-03-23T16:51:43-03:00

The same question is asked time and time again: Just in many different ways!

How can I get stronger?
When am I going to be able to move up in weight?
When am I going to be able to move through my workouts quickly?
Why can't I do that, if they can?
Somethings just not right with my workouts, I want more!
Look at her, she is quick and strong, why can't I be like her?

or my favorite:

If I were only 20 pounds lighter I could do the same things she is doing!

Now, when these questions come out of your mouth I want you to ask yourself one thing!

What did I eat today?

Because that is what really matters. Now let me answer these questions for you:

How can I get stronger? If you eat correctly!
When am I going to be able to move up in weight? When your stronger because your eating correctly!
When am I going to be able to move through my workouts quickly? When your faster because your eating correctly!
Why can't I do that, if they can? Because they are eating correctly!
Somethings just not right with my workouts, I want more! You'll get more when you start eating correctly!
Look at her, she is quick and strong, why can't I be like her? You can, just eat correctly!

or my favorite:

If I were only 20 pounds lighter I could do the same things she is doing! She didn't always look like that until she started eating correctly!

Does anyone see a pattern here? If you are stuck - pissed off - tired of lifting 10 lb weights- it's time to get your nutrition down pat. You can walk in this gym and we can hand you the most kick ass workouts that there is to offer. We can yell and scream and get the workout done but at the end of the day if your body doesn't have the fuel it needs it can't be successful.

Would you drive your car around without fuel? Well your food is your fuel, your body needs it!

Thanks Jim, Carole, Tara & Carl!

2009-03-14T13:20:57-03:00

The skills training day was great - a ton of good info on technique & practice progressions/skills that will make a big difference in the wod's. Could we do this every 6 months (or even quarterly? )

I greatly appreciate the extra work you guys put in for us today!

The Verdict Is In….

2009-03-05T17:34:41-03:00

As many of you remember, I posted "The Perfect Shoe" the other day. Well, I can now say that yes they are the perfect shoe. I traveled to our local Jounrey's at the mall and ended up picking up a pair. Well, I lied.....I picked up 3 pair. I wore a pair of them to the gym last night as I coached the 2 afternoon classes. The shoes are lighter than air and the most comfortable pair of shoes I've ever owned!

Today I was dead set on running these things through their paces to see if they can be useful for more than just looking cute. During the 7:30 class I opted to modify a workout from the Hopper Deck, which would afford me the opportunity to beat these suckers up.

The workout:

1000m row
21 - 15 - 9
145# Fronts Squats
Ring dips
and for good measure I finished with a 1 mile run.

The results:

Rowing was like wearing no shoes at all. No digging in the back of the ankle as I approached the flywheel to start another stroke. Depending on the shoe, I will feel the back of the shoe dig into the back of my ankle as I lift the heels off the foot rests to get a better stretch. Good news there. Now to the front squat. I made sure I had to start from the floor here so I could get a power clean in getting the bar into the front squat position. From the start I knew these shoes would work perfectly. I am mostly a New Balance guy and pretty much all of them have raised heels. Which has no benefit for any type of physical activity.

Addressing the bar was a cinch and felt as comfortable as ever. I was able to keep my feet flat on the floor without the need of digging my heels hard in to the concrete. Something I usually have to do with running shoes because of all that "cushion" on the heel. From the floor to the shoulders the bar traveled smoothly and almost effortlessly. The front squats were a cake walk, well other than my quads still screaming from the heavy thruster/pull-up workout Carl so graciously created for us. Feet stayed flat and the shoes felt comfortable as hell. Now for the true test.....

I knew if these shoes failed, it would be during the run. I will say I was able to finish my snail paced 1 mile run without a single joint ache, muscle pull or sign of shin splits at any time during or after the run. The flat bottomed surface of the shoe was never an issue. They breathe, which is very important for those of you with stinky feet. They are about as heavy as a feather and only time will tell how durable they are.

I would recommend these shoes to any CrossFitter.

Clock Whores

2008-12-20T13:28:34-03:00

Chet brought this article to by attention, which was written by a good friend who owns Hperfit USA. Remember back in the spring/summer when I took the clocks away? Apparently CrossFit Michiana is not the only place where this happens.

The article is lengthy, however it hits home. http://www.hyperfitusa.com/hyperfit_usa/2008/12/clock-whores.html