Monday 091102

For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters

Post time to comments.

This is long, but worth the read...

CrossFit is growing at an unprecedented rate. 

"At the end of July, there were about 1,350 CrossFit affiliates around the world, with almost 500 going through the affiliation process and awaiting equipment or property. At the end of January 2007, there were 300 affiliates. Twelve months earlier, the number was 100." -CrossFit Journal, "Business of CrossFit," by Marty Cej

CrossFit is not a franchise, and with good reason.  Allowing each affiliate to use CrossFit's principals in their own way creates a "survival of the fittest" situation, and allows each trainer to experiment with methods to create world class fitness. Visit 5 affiliates and you'll undoubtedly find differences in trainer experience, available equipment, workout programming and "vibe" in each.  Each one is CrossFit, but subtle differences will affect your results, which is what we're ultimately after, right? With all this in mind, please consider the following:

It is our position that a CrossFit program that lacks Olympic lifting is incomplete. Who can go without snatch?

It is our position that a CrossFit program that lacks running is incomplete.  When was the last time you ran a 5k, or 4 800m repeats?

It is our position that a CrossFit program that lacks gymnastics is incomplete.  We need to work on rings, handstand pushups and L-sits.

It is our position that a CrossFit program that lacks pure strength days is incomplete. Everyone loves a metabolic conditioning workout, but seven single rep deadlifts at max weight is a workout in and of itself, and if you have energy left for something else afterwards, you should have gone heavier!

It is obvious that no one needs to pay $150 a month to do burpees and box jumps in a parking lot. Anyone can create a workout that sucks, makes you sweat and want to puke. True genius is exhibited in the long term.  Are you faster? Stronger? More agile & coordinated? Better balanced? More flexible, powerful, & accurate? Do you have more stamina and endurance? A true, or good CrossFit program will let you answer yes to all these questions.  A poor one, will not.

Are you getting nutrition advice, or are you being offered protein shakes? CrossFit advocates a diet of "meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar." If you're not being told to pay attention to your diet, you're missing out on 30% of your potential, at a minimum!

Adding pullup bar and some kettlebells to your gym may give you some good workouts, but they do not give you a CrossFit program! A recent article in the CrossFit Journal (Smart Shopping for Your Home Gym
 by Matthew Hall) broke down which pieces of equipment were needed most for workouts.  The 7 most used pieces were, in order: olympic barbell, weights, a pullup bar, squat rack, place to run, rings, and a back extension bench.  I list 7 because a place to run isn't really equipment, and a bar and weights are almost always used together. Medicine balls, kettlebells and  jump ropes are great tools, but make for an incomplete arsenal to assault fitness. If you aren't getting your hands around a barbell a few times a week, seek a better place to CrossFit!

I train clients in my garage. I offer no sauna, TV's, daycare, or "cardio theatre." It's hot in the summer, and cold in the winter. There is no beautiful hardwood flooring, just 3/4" rubber mats for when we drop max loads from overhead. The weights are rubber for the same reason. I probably won't ask about your weekend activities, but I will ask you about what you've been eating lately. I don't have 3000 members, but that means I will remember what lifts you struggle with and what areas you need more training in. There are times when we need to share the 1 C2 rower or 1 glute ham developer we have, but at least we have one! In short, if you train at Foundry CrossFit you will miss out on luxury, comfort, and elbow room, but I promise that you will not miss out on results.