CrossFit Ohio

New WOD blog site

2006-05-08T20:10:00.000-04:00

I've moved the WOD here to add some more dynamic stuff to it; we'll see if I can.

5/6 WOD

2006-05-06T19:52:00.000-04:00

It's been that long!?!!

Five rounds for time of:
30 Double-unders
30 Wallball shots, 20 pound ball
3 Rope climb ascents, 15 ft rope

Big Cats

As Rx'd

Pride

5 rounds
20 rope jumps
20 wallball shots, adjust ball weight
1 rope climb and 5 pull ups

Cubs

3 rounds
20 rope jumps
20 wallball shots, adjust ball weight
10 pull ups

Subs:
60 Single unders - sprint speed, 30 20" box jumps, 15 burpees
30 thrusters - 20# db's
5 pull-ups per ascent. Use short rope on your pullup bar if you have it

News, WOD, Etc

2006-04-30T11:27:00.000-04:00

Sorry for the long delay folks. Technical difficulties of every discription; computers, cars, jobs, you name it it's been screwed up for the last couple weeks. On.

The April Open House was underattended but fun anyway. Scott Kustes, half of our final count, (Trey Jones showed up very late, big chicken) and I had a great work out of:

3 rounds for time over 40m

100# sandbag carry
225# wheelbarrow push
135# barbell carry
25# rock throw throw
70# sandbag drag

Scott finished in 11: something, I was at 12: and some. I'd have kept up a littlle better except for tipping the wheelbarrow on the second round and having to reload. Whatever, Scott was awesome, I was last. The hardest part by far was getting everything loaded in the car to come home when we were done.

Though Trey showed up late, he definately was a factor in the training. As Scott can tell you, recovery is very important.

As an LMT student Trey is required to do a certain number of massages per quarter as part of his training. Here we see Scott reaping the rewards.

More later.

4/20 WOD

2006-04-20T11:13:00.000-04:00

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Big Cats

As Rx'd (modify if necessary)

Pride and Cubs

Standing Dumbbell presses and modified pull ups as appropriate.

Deadlifts

2006-04-19T09:16:00.001-04:00

3,2,2,2,1,1,1,1,1

Scale weight to your level. Heels to the ground and drive.

Warm up with a set of 10 on something light to groove form. Ramp up pretty quickly to a max effort on the first single, then back off to a70-80% for the remaining singles.

Compare to 4/19/06

Our deadlift comparison is closer together than the CF Home version but no less instructive. Typically, your lifts will be heavier. Expect it, plan for it, do it.

Deadlifts

2006-04-19T09:16:00.000-04:00

Squat -a-mania

2006-04-16T19:34:00.000-04:00

Three rounds for time of:

21 Burpees, get air (6")
21 Squat snatches, 45 pound barbell
21 Wall Ball shots, 10 foot target, 20 pound ball
21 Thrusters, 25 pound dumbbells
21 Squat cleans, 25 pound dumbells

There are 315 squats in this workout, don't miss a one.

Big Cats

As Rx'd

Pride

Three rounds

14 Burpees
14 20# Dumbbell squat snatches, alt arms
14 WB shots (pick an appropriate ball)
14 20# dumbbell thrusters
14 20# dumbbell squat cleans

Cubs

Three rounds

8 Burpees
8 15# dumbbell squat snatches, alt arms
8 WB shots 6# ball
8 15# dumbbell thrusters
8 15# dumbbell squat cleans

Ordinarily, I'd keep the number of reps the same and adjust the weights but because this one is not heavily weighted but rep intensive I've backed off the reps to make it doable. Try it, even the Cubs version is 120 weighted, explosive squats. You'll feel it, I guarantee it.

4/16 WOD

2006-04-16T08:43:00.000-04:00

Front Squats

Big Cats, Pride and Cubs

1,1,1,1,1,1,1

Increase weight on each single.

Warm up thoroughly. The whole warm up is practice as well as preparation. Don't skimp on it. Spend some extra time in the push up position for stretching the wrists.

These will feel a little different than regular squats. The same rules apply; stay on the heels (this almost takes care of itself), head up, superhero chest. Let the bar rest on your shoulders with your fingers stabilizing - they won't actually be holding it. Upper arms should be as close to parallel with the ground as possible.

"Linda"

2006-04-14T16:41:00.000-04:00

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time

Big Cats

As Rx'ed

Pride and Cubs

Adjust weight to an appropriate percentage of body weight keeping the proportions about the same. Hard and fast.

Double Your Donation Dollars To The ADA

2006-04-14T16:28:00.000-04:00

April is the best month to donate for diabetes!

Don't miss this special opportunity to double your donation to the American Diabetes Association for the prevention, cure and treatment of diabetes. During the month of April, Rite Aid, the national chain of pharmacy drugstores, has generously offered to match your donation to the ADA, dollar-for-dollar, up to $50,000.

Give $50 and your donation can double to $100!

Your $50 donation becomes $100, $100 becomes $200, and even your generous donation of $250 becomes $500 in the battle against diabetes! Every donation to this campaign will be matched by Rite Aid, until we reach our goal of $50,000.

By giving today, you can make double the difference in improving the lives of those living with diabetes.

April Open House - Again

2006-04-10T14:55:00.000-04:00

Of course, it's free! It's an Open House!

The CFO Open House will be April 23 from 10-12 AM at our place. Everybody come, bring freinds. Plans are to - finally - do something outside. It'll be carry-and-drag day with a shuttle race using odd objects; rocks, sandbags, sled pull of some kind, etc.

10 - 11 will be orientation for new folks and general get together Hi-how-are-you. For those only interested in the WOD we'll do that about 11 probably at the field.

Big news! Garrick Sweet, a CrossFit'er from Dayton, Ohio, and some of the other folks from Rescue 1 of the Dayton FD may make it down. Haven't met them yet but sounds like a good bunch. Looking forward to having them.

If the weather's really awful we'll do something inside, but it's going to have to be really awful.

Mary or Cindy - This you call a choice?

2006-04-09T09:56:00.000-04:00

"Cindy"
Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

"Mary"
Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups
10 One legged squats, alternating (r,l,r,l,r,l,r,l,r,l)
15 Pull-ups

Big Cats

As Rx'd

Pride

Cindy x 15 minutes

Cubs

Cindy x 10 minutes

Keep moving. 10 minutes fast is a heck of a lot of work.

Modify each exercise to your ability. See previous posts for subs and mods.

Here are some links for learning the one-legged squat or pistol.

Mike Mahler - bodybuilding.com
Steve Cotter - powerathletesmag.com
Nat Morrison - specialtactics.com

Nancy

2006-04-09T00:10:00.000-04:00

Big Cats
5 rounds for time

400m sprint
95# overhead squat x 15

Pride
4 rounds for time

200m sprint
65# overhead squat x 15

Cubs
3 rounds for time

200m sprint
45# overhead squat x 15

Practice OHS thoroughly beforehand. Heels down, bar directly over the ears, everything locked in. Use a PVC and check form. Be precise.

The sprints are, well, sprints. Go, already. Intensity is king. The 200's are because I want you to go fast. A fast 200 is more useful than a lazy 400.

April Open House

2006-04-08T07:12:00.000-04:00

The CFO Open House will be April 23 from 10-12 AM at our place. Everybody come, bring freinds. Plans are to - finally - do something outside. It'll be carry-and-drag day with a shuttle race using odd objects; rocks, sandbags, sled pull of some kind, etc.

10 - 11 will be orientation for new folks and general get together Hi-how-are-you. For those only interested in the WOD we'll do that about 11 probably at the field.

Big news! Garrick Sweet, a CrossFit'er from Dayton, Ohio, and some of the other folks from Rescue 1 of the Dayton FD may make it down. Haven't met them yet but sounds like a good bunch. Looking forward to having them.

If the weather's really awful we'll do something inside, but it's going to have to be really awful.

Elizabeth

2006-04-05T18:55:00.000-04:00

Big Cats
Rounds of
21,15,9
135# clean
Ring dips

Pride
Rounds of
21,15,9
95# clean
Ring (or bar) dips or bench dips

Cubs
Rounds of
]21,15,9
65# clean
Bar dips or push ups

Subs:

For those of you who do not yet clean we'll practice in the warm up portion of the session. If this isn't possible sub SDHP (sumo deadlift high pulls) for the cleans and we'll learn the clean for next time. Pulls are not the same but they are useful and an important part of the clean. Keep the bar close to the body, pull with the arms at the last moment.

Do the most challenging dip variation you can. They're presented above in descending order. Any of these can be assisted with bands and/or jumping. The more difficult the variation the more muscle familiarity you create.

Fran

2006-04-04T12:51:00.000-04:00

Big Cats
21,15,9
95# Thrusters
Pull-ups

Pride
21,15,9
65# Thusters
Pull-ups (mod)

Cubs
21,15,9
45# Thrusters
Pull-ups (mod)

Full front squat and extension on the thrusters.
Modifications for the PU's:

Monday 4/3 WOD

2006-04-03T14:07:00.000-04:00

"Diane"
21,15,9
for time

225# Deadlift
HandStand Push Ups

Big Cats
As prescribed

Pride
135-185# DL
DB Press 40-55#

Cubs
65-95# DL
15-30# DB Press

Presses are with no "kick"; strict press.

Thanks to Coach Jeff Martin and the staff at Brand X Martial Arts for the named group breakout idea.

Ch-Ch-Ch-Changes!

2006-03-26T12:47:00.000-05:00

It's been a busy few months at CrossFit Ohio! New equipment, fantastic progress made by current clients, the fresh faces of new clients and a new website are all great news for everybody concerned.

There are some changes in the near future. Due to professional and personal obligations I find it necessary to establish a new schedule. As of 2 April the CrossFit Ohio training schedule will be:

Sunday 8:00 and 9:00 AM
Monday - Friday 6:00, 7:00, 8:00, 9:00 AM

These are all class time slots. There will be up to 4 athletes in a slot. I'll accommodate anyone wishing a private session in one of these times as possible. This means if no one else wants to be in a class at that time or chooses not to train at another time. By definition this will be charged at the private training rate (see: Fee Schedule). The Beginners Program will still be conducted one-on-one at times that we'll work out.

This is an increase in the number of class times from 18 to 22. This should allow everyone the opportunity for 3-5 sessions a week.

I sincerely enjoy working with you and hope that these changes will continue to make your workouts challenging and rewarding. If you have any questions or concerns, please call, see or email me as soon as possible.

Open House ...Again

2006-03-16T19:16:00.000-05:00

Just another reminder there will be an Open House at CrossFit Ohio on March 19 from 10-12. Hang out and the nickle tour, new folks Q and A at 10, WOD at about 11. Everybody come, bring friends, family, onlookers, skeptics, etc. No charge. This is different than Sunday Insanity.

March Open House

2006-03-11T18:51:00.000-05:00

A reminder the March CrossFit Ohio Open is next Sunday, 3/19. Weather pernitting we'll do a carry and drag thing. With enough people I'd like to split up and make it a team event. Come one, come all, bring friends.

Arnold: Part II

2006-03-09T17:26:00.000-05:00

During the day I got a chance tomeet some other really great people.

Here are two really poor pictures (did I mention I'm not much of a photographer?) of Coach Jim Schmitz, former USA Olympic weightlifting team coach and frequent contributor to Milo Magazine published by Randy Strossen, owner of Ironmind Enterprises. That's the back of Randy's head, center, in the left pic. Coach Schmitz is on the left and behind the plate in the right pic. Very gracious, Jim stopped for a minute to talk while I babbled something incoherant about having read his articles and not understanding them - by which I meant they were deep and complex and that I'm an idiot - I think he got that. He suggested I email him if I had a question. Very gracious.

Speaking of Randy Strossen:

I said I was no photog and here's proof. Dr. S was outgoing, friendly and amazingly approachable. After saying "hi", he introduced me to Georgi Asadnidze, 2004 Olympic Gold Medalist in the 85K class and an enormous Bulgarian who's name I can't remember and who I really didn't get too good a look at since it was like looking at a mountain; I couldn't get close enough to make out features. Nice guys all and very real. No pretenses.

On to the Arnold Strongman Classic. Here are the boys being introduced. Not to sure about the flag business. They didn't seem to be to sure either. If they'd had to throw them for distance that would've been something.

A closer look at Super Mariusz. That's Phil Phister behind the flag. Benedikt Magnusson on the right. We'll come back to him.

The first event was the Timber Carry. 865# up a ramp, no straps, 1 minute time limit.

Phil... Raimonds Bermanis a favorite of mine because he seems to have a great sense of humor.

Vasly Virastyuk 2004 WSM winner Mariusz...

Of the 10 constestants only two made it up the ramp; Mariusz, who had to stop once to reset his grip and Benedikt Magnusson who made it in one go in under 20 sec. Amazing! 22 years old and an athlete to watch.

This was, sadly, the only event I had time to see. Wish I'd been able to watch the whole contest.

Again, an awe inspiring day and something I'll be sure to get to next year. If you get achance by all means go.

My Day At The Aaahhnald

2006-03-05T08:37:00.000-05:00

WOW! What a display! I've been to my share of trade shows, exhibits, conventions and sporting events and I've got to tell you, I've NEVER seen anything to rival The Arnold Fitness Expo.

On the good side; I saw and met more world class athletes in one place than even I could've imagined, and I can imagine quite a bit. Witnessed some amazing feats of strength, skill and ability and had the best time ever immersing myself in all things athletic.

On the not so good side; I saw more sprayed on tans, plastic boobs, shaved body parts that shouldn't be, men who looked like women and women who looked like men, unnecessarily damaged skin, steroidal freaks (no, really), and some of the weirdest hair, not all female, that I've ever seen, ever. We'll talk more about the unending rows of "dietary supplement" booths later.

I had a great time.

I got to the convention center a few minutes after the expo hall opened at 11. Parking was surprisingly easy and only $.50 a half hour a block up the street. Expo tickets were10 bucks. Wandered into the exhibit hall as I passed the archery demo, which looked very cool. I was immediately bombarded by sound and lights not unlike a rock show. Turned out to the the EAS/Body for Life booth, easily the largest in the hall and the most visited. As I moved through the already tight crowd I passed the MetRx booths and to what to my wondering eyes should appear but -
-2005 World's Strongest Man 2nd Place finisher Jesse Marunde. There were a couple guys just walking away when I saw him so I walked up and and said "Hi, Jesse..."

A great guy, we chatted for a minute about the WSM and China, I got my autographed pic and moved on, my day already complete. What a set of mitts! It was like shaking hands with with a pot roast.

Across the aisle at the other half of the MetRx booth -

Wade Gillingham was putting all comers thru the Grip Gaunlet. Lots of guys trying and not getting it for the free t-shirt. 212# on the Rolling Thunder handle, the 50# Blob -the cut off head of a York 100# globe style dumbbell-and a Captains of Crush #3 gripper. Successful on all three got you a $100 gift card at GNC.

Nearby-

-The Iceman cometh. Chuck Liddell UFC Light Heavyweight World Champion looking uncharacteristically freindly. I still didn't get too close.

And of course-

-the corps de ballet of any fitness show. I offered to buy them a sandwich but no takers. One girl actually said "Oh, no thanks, I ate yesterday (giggle and hair flip)."

As I wandered around I was truly aghast at the percentage of the booths dedicated to "supplementation". Fake food, wonder drinks, pills and capsules to give you that "extra edge", various wraps and pads and cushions, ad naseum. If half the money people spent on this crap were spent on whole food and the time they spend "researching" were spent on actually, you know, training they'd be better off. I find it sad, tragic, really, that so much of the focus of the expo portion of the show was on bodybuilding. I'd have liked to see Dragon Door, an Ironmind booth, an O lifting demo area for spectators, maybe aCF area though I know that defeats some of the magic. Oh, well...

Then I said "Hi, Bill..."Bill Kazmeier, 3 Time World's Strongest Man and perenniel ESPN commentator of the same. One of my heroes. I asked him if he might compete again. He said he was fooling around a few years ago with some 150# dumbbells and hurt his shoulders and has "no cartilage left" in them. Drag. I think he'd still kick ass. Check out those paws.

I post some pics of the strongman contest in another post.

CrossFit Live Last Night

2006-02-27T08:01:00.000-05:00

Had a great time talking with Dave Young (no relation) last night as part of the panel discussing training the untrained. You can hear the the archived version Here in a couple days.

We'll be training more outside soon as the weather improves so be ready for some running, dragging/pulling, carrying and the like. We'll use the big field at the end of the street for space and comfort.

Stay tuned for info about the March Open House on the 26th.

CrossFit Live Is Coming!

2006-02-21T08:16:00.000-05:00

Sunday night starting at 7 PM PST I'll be on CrossFit Live as part of an all-star panel discussing training the untrained and detrained. Jeff Martin, Brand X Martial Arts, Lani Lau, Senior Trainer from CF Santa Cruz and Robb Wolf of CF NorCal and I will be covering different aspects of the adaptability and scalibility of the CF protocol. I'm on last from 8:45 - 9:15 or so.

Tune in at CrossFit Live for a fascinating discussion. Call in and talk to us!

Sunday Open

2006-02-16T17:22:00.000-05:00

Remember that Sunday February 19 from 10-12 is CFO's next Open House. Come one, come all!

Gov. Taft Is An Idiot

2006-02-15T21:55:00.000-05:00

The following document is an email newsletter from the American Diabetes Association. It's amazing how short sighted Bob Taft can be. I knew he was stupid but I had no idea the depth of it. The Diabetes Cost Reduction Act (DCRA) SAVES $3 of taxpayers money for every $1 spent by reducing the money spent on emergency room visits, hospital stays and surgeries caused by diabetes complications. Ohio is one of only 4 states that hasn't passed some sort of DCRA legislation requiring state regulated insurance companies to cover diabetes testing and treament supplies and medication. MORONS! Here's the news as sent out by the ADA.

(BEGIN)
Dear Tony:

Now we know why our progress on the DCRA -- solid, deliberate progress -- has slowed. Despite the statistical facts, the many phone calls and visits, and the flood of letters to the decision-makers in Columbus, their leader, Governor
Taft, recently told his Small Business Advisory Council this:

"So far, so good. We haven't had any more [health mandates]. We have to remain vigilant from that standpoint."

Well. So much for his overtures that he wanted to do something about diabetes in Ohio. So much for his full consideration of the facts about the cost effectiveness of the DCRA, which speak for themselves.

Bob Taft is a proud anti-mandate politician, even if it means he has to be wrong!

Further complicating this issue is the Ohio Senate Leadership's reliance on the Governor's position. The Senators who could bring the DCRA up for a vote in the Insurance Committee -- Senator Stivers (the Committee Chair) and Senate
President Harris -- know the Governor opposes the DCRA, so they don't have to bring it for a vote. This not only gets us nowhere, it protects those two Senators from going on the record against helping people with diabetes get the life-saving coverage they need to manage their disease well. Let's call them out and, one way or the other, get them on the record.

The best way to do this is to call Senate President Harris and Senate Insurance, Commerce and Labor Committee Chair Senator Steven Stivers today. Their contact information:

Senator Harris: 614-466-8086
Senator Stivers: 614-466-5981

Tell both Senators:

*you are an Ohio resident who supports the DCRA (Senate Bill 113)
*you want to see the DCRA brought to a vote in the Senate Insurance, Commerce and Labor Committee
*you would like to know if those who oppose the DCRA are providing documentation to support their claims that it raises costs
*you would like to know, now, on the phone call, what the Senator's position on this bill is -- support or oppose?
*give your name and phone number (to ensure your call is recorded properly) and insist that your message be given to the Senators (if you speak with staffers, which is possible)

Then shoot us an email at makingnoise@diabetes.org and tell us what they said. They will try to be evasive: don't let them. They will try to talk in circles: ask them simply, support or oppose the DCRA? Let's get them on the record and if they support us, fine. If they oppose us, that's fine, too, but we want to
know.

You know the DCRA is important, Tony.
Many of you have put in years in support of this issue. The last twelve months have been our most successful ones yet. Are we going to let these three men string us out forever? We say no, and we think you'll agree. Get'em on the record on the DCRA today! (END)

Please help CF Ohio fight these clods. If you have any contacts with anybody in any form in Ohio write, call, email these lunatics and help us. Thanks!

CF Ohio Gets Hip

2006-02-13T20:31:00.000-05:00

A new Glute-Ham Developer is the latest equipment addition at CFO.

The GHD is an invaluable piece of equipment for increasing strength in the posterior chain, the body's power center. Charles Poliquin says that 40% of the power for sprinting and jumping comes from the glutes and 25% from the hamstrings. The Glute-Ham raise is also an important exercise for the prevention of back and knee injuries, especially to the anterior cruciate ligament (ACL). Poliquin asserts that the increased muscle mass in the lower back, glutes and hammies allows the athlete to better withstand the compressive loads on the spine and those forces that occur with sports such as football and alpine skiing. This is bound to hold true for other sports where twisting, pulling and swinging power are needed: baseball, Highland games, the Olympic lifts, wrestling, all the throwing events, etc.

In terms of "bang for the buck" the GHD can't be beat. A stronger back and abs, your"core", will improve any game you play quicker than just about any other single exercise. Better squats, volleyball serves, deadlifts, pass patterns and takedowns are all just around the corner.

February Open House

2006-02-01T08:29:00.000-05:00

Our next Open House will be February 19 from 10 -12 AM. Everybody come, bring freinds. Plans are to have a shuttle race with odd objects; rocks, sandbags, drag of some kind, etc.

10 - 11 will be orientation for new folks and general get together Hi-how-are-you. For those only interested in the WOD we'll do that about 11.

If the weather's really awful we'll do something inside, but it's going to have to be really awful.

Anne does swings

CrossFit Live Appearance

2006-01-31T11:51:00.000-05:00

How's this for pretty cool! Jamila Bey called me the other day and asked if I'd be a guest on the next CrossFit Live webcast! It's called "CrossFit: Come One Come All" and we're going to discuss training the untrained and detrained. I'm pumped! Call in, give me somebody to talk with...

Great Web Sites

2006-01-29T08:50:00.000-05:00

Matthew Rows

I thought I'd give you some things that support CrossFit ideals to look at from around the web.

Stumptuous Krista is first rate and a class act. Not just a pretty face and a good lifter/trainer, check out her PhD thesis. Egghead lifter grrl.

Pemmican Recipes For those of you with a food prep bent who are tired of the standard meal replacement bars try this.

Hoover Ball A great game. CrossFit style is with a 20# Dynamax ball and unregistered nuclear particle accelerators.

Stunt School This is so cool I can't stand it. I'm going someday.

PDF Conversion One of the few things I've experienced lately that works the way it's supposed to. The Trial got my essential paperwork converted for free.

The Price Fondation Way more than you'll ever need to know about way more than you'll ever need to know about.

Dimas 1993 Just watch. Over and over.

Art DeVany An amazing mind. I'm only beginning to fathom his work.

The Circus Space Gymnastics made art.

Ultimate Fighting Championship Even if I didn't just like this for it's own sake, I'd point you over here because Chuck Liddell is a CF'er. And he is one bad dude. Anybody want to get together and split the PPV ticket?

Men's Journal Article

2006-01-25T09:49:00.000-05:00

Check out the article here.

Overall it's pretty good. There are a few things I don't get. One, you don't have to shave everything to do CrossFit. In fact, I'd prefer you not. It's creepy. Really, really creepy. Second , the writer modified the workouts with no mention of the original form and numbers. I'd rather he'd posted the original CF workouts and added "and you can modify these as necessary, maybe like this..." to make sure people get a complete picture. Whatever, after the NYT article this looks pretty good.

Hooverball

2006-01-22T19:13:00.000-05:00

Alex,
Hooverball is a great game for everybody cause throwing is fun, it just is. Rules are fluid. We played games of 7 points 3 on 3, then 2 on 2 for best-two-of-three matches, alternating serves, dropped ball scores on ever serve, over a 10 foot rope/net on a very asymmetrical court with a very roughly 10# ball. We don't allow edged weapons but hey, rules are fluid so this is an option. Hooverball has a long history and should be played more often. I'm thinking Olympics.

Training Open House A Great Time!

2006-01-22T12:33:00.000-05:00

Todays Training Open House was a huge success! A brisk game of Hooverball followed by the WOD was our training. We recovered and talked diet, all things Zone and food in general. In the picture you see Clyde, Andrea and Ben. Not pictured, Michael Ledney and son Vincent, Adam Myers, and me.

We'll do another Open House type thing in Fevruary with hang out/talk basics/get to know you at 10:00 and the WOD at 11:00 or so. This'll give us a chance to bring new people up to speed and the more experienced folks a WOD to focus on.

Thanks to everyone who came. We'll see you soon.

Sorry about the Hooverball to the face, Andrea...

Sunday Training

2006-01-19T12:15:00.000-05:00

CrossFit Ohio will hold a Sunday Training "Open House" January 22, at 10:00 at CFO HQ, 2432 Vera Ave. We'll have fun! Bring friends.

Heavy Bag Experiment

2006-01-12T21:56:00.000-05:00

I'd been thinking about this for a while and finally got to it. It's a duffel filled with a mix of sand and sawdust which makes a solid bag but not nearly as heavy as all sand. Weighs about 120#. Sounds simple enough but I'm a slow learner. Should work great for medicine balls and other things that should be large but not as dense as all that.

I scraped up my knuckles pretty well trying it out so it must work.

I Gotta Get One of These

2006-01-11T07:25:00.000-05:00

This is one ridiculous thing. In the ongoing effort to sell "no work" fitness this has got to be the ultimate promise of something for nothing. Not only, goes the spiel, can you work every muscle in your body at once, lose weight, stay or get thin, but you can do it all while sitting down! As an added bonus you don't even sweat!!

I'm down with the 4-minute workout, we know that works, but without SWEATING!?!! The company says they've sold 2,500 of these monstrosities. Who in the world is rich enough yet still stupid enough to believe this line of crap? Did I forget to mention that this POS costs $15,000? At least it comes assembled. And it requires a 5' X 11' space to sit in.

I thought this was a joke when I first saw it. A pullup bar, a 300 pound barbell set and a jump rope cost under $200, take up about 4 square feet and will kick your ass a whole more effectively than anything this hazard ever could. Except maybe if it you had to move it. Out to the street. For the garbage men.

Get Some Sleep

2006-01-06T08:15:00.000-05:00

Dan John, thrower, strength athlete, coach extraordinaire, has for years advocated a full night's sleep as part of an overall health and fitness regimen. You can read more about this and Dan at his fantastic online newsletter Get Up!. He is absolutely right in this. It becomes even more important the harder you train. The body must be given time to recover and sleep is so important to this. It's not so simple, either, this sleep thing. It's more than closing your eyes and getting unconscious. And anyone who's ever done it can tell you there's a huge difference between dozing off in front of the tube and a good night's rest.

So, how do you do this? Pretty easy, really. First off, get 7-9 hours of sleep a night. It's important to get enough, so quit fooling around and go to bed. Keep as consistent a bedtime as you can. Habits reinforce behaviors. Keep your room warm (for you), turn off the lights and darken the ambient light as much as possible and have a quiet room. If you must go to sleep to music, have it on a timer so it'll go off soon after you're sleeping. The brain functions even when asleep so don't make it work overtime. A simple meditation can be helpful for those of us with "busy brain". I count backwards from 100 visualizing the numbers in front of me until I drift off. I rarely make it to 1.

Easy, right? Except, in the summer when it's light at some ungodly hour and doesn't get dark again until well past (my) bedtime. Or you live in a noisy neighborhood. Or you work nights. Or if your bed partner insists on reading until all hours with the lights on. Or if he snores. Or talks in her sleep. Or gets up 3 times and a night and has to have the lights on. Or comes to bed late. Or gets up early and must dry her hair!!!

Simple but not easy. There is hope. I recently stumbled on a solution to most if not all these problems and have gotten some of the best nights sleep ever. At my local Walgreen's they carry the Hearos Sleep System. It's a set of foam ear plugs and a sleep mask. Neither of these is revolutionary but the mask is unique in that on the inside of the plastic shield there's a foam pad with circles cut out that fit around the eyes that allows the eyes to be open. Much nicer than the masks that smash directly against the face. I don't feel like I'm buried alive. And the ear plugs are soft enough that they don't hurt or become a bother. Replacement earplugs are cheap. The initial package is about $11 which seemed a little expensive in the beginning but let me tell you, it is completely worth it.

Do yourself a favor and try this. I didn't realize how fitful my sleep was until I got a good nights rest. What a difference.

Lifting Tip of the Day

2006-01-05T07:51:00.000-05:00

On any lift make sure you grab the bar tightly even if you don’t need to hang onto it. Push press is a good example. Even though the bar will rest in almost open hands, gripping it tightly activates more nerves and muscle cells and lets you apply more force to the bar or object. Try it!

I Love To Eat!

2006-01-03T19:43:00.000-05:00

Let's talk breakfast. My current fave, especially for winter:

1 Cup slow-cooking oatmeal (3 carb blks)
1 Cup small curd cottage cheese (all right, already...low fat) (2 protein blks)
1 Cup berries or 1 apple (2 carb blks)
1/4 Cup Protein Factory Penta Protein (3 protein blks, roughly)
Some nuts on the side

Cook oatmeal, add everything but the nuts. eat.

I like the Penta Protein because it covers the amino acid profile pretty thoroughly. I don't use powdered anything very often and supplement sparingly but I dig this stuff for the flexibility of things I can bolster with it.

On a different note, here's Debbie, a new CrossFitter, deadlifting. Awesome, yes?

Intensity is King

2006-01-03T07:29:00.000-05:00

We know from the work we've done in the Black Box that shorter, more intense training is superior to LSD (long slow distance). However, for those of you who need to hear it from a "lab coat" JAP Abstract. The payoff is in the last two sentences.

Get some, go again.

Happy New Year

2006-01-02T19:57:00.000-05:00

Hope everyone had a pleasant, safe weekend.

Today's split WOD had Anne doing her first ever Tabata squats with a score of 8. Modified only slightly for a troublesome knee.

Tonight Adam and I did 12 TGU's, Adam with a 35# dumbbell me with 65# barbell. I got my picture taken because Adam was done in 4'55" and I staggered in at 9'30". I love these things but they whip my butt.

We're Here!

2005-12-29T10:58:00.000-05:00

Welcome to CrossFit Ohio, the newest CrossFit Affiliate!

Today's WOD

Rounds in 20 minutes

Push press x 10 (1/2 body weight)
Pullup-ups x 10

More as we go along.
Stay tuned.

The Times...

2005-12-29T10:19:00.000-05:00

In case you've not seen it yet -

Times article

While Ms Cooperman is way off in her analysis of CrossFit's focus, methods and attitude, misquotes and takes other comments so far out of context it's silly, sensationalizes a rare rhabdo event as if it's an everyday occurance and generally just doesn't "get it" she does do one thing well; she's put CrossFit front and center on the radar screen of people who might not have every heard of it any other way.

In the end this is a good thing. Anybody curious enough to research even a little will be set straight soon enough and more people than before will say "Oh, yeah I've heard of CrossFit" instead of just nodding and smiling.

So, to Stephanie Cooperman; as a journalist, you suck. But thanks for the free advertising.

Well, now...

2005-12-28T10:34:00.000-05:00

Finally, we're official. This'll be fun.