9/9/10 O-Lifting
September 9, 2010 by admin · 3 Comments
Skill Work
A. Front Squat – 87%; 3 x 2 reps; rest 3 min
B. Halting Clean Dead Lift + Finish @ 1112; 3 x 3; rest 3 min
C. Clean Pull; 3 x 3; rest 3 min
WOD
Clean and Jerk – 70% x 1 x 3; 75% x 1 x 3; 80% x 1 x 3; rest 1 min
(1st 9 reps on the minute; if all successful take up singles gradually AHAP off the clock)
Musician to Trainer
September 9, 2010 by admin · 3 Comments
Another interesting fact about Lindsay you may not know. In the early 80′s, a popular group of musicians known as Flock Of Seagulls hit the scene. They topped the charts with hits such as “I Ran (so far away)”. In an attempt to set the group apart from other bands, Lindsay suggested they try a new radical hair style to represent their youth in revolt. Well things didn’t work out after that and eventually there were only 4 members in the group. Lindsay currently resides in Utah and runs a very successful CrossFit organization. When asked if he felt like he lost any pride during this time of his life, Lindsay simply replied…
“No. I still have my pride. The only thing I lost was my beautiful head of hair.”
Happy Bday Lindsay!
September 9, 2010 by admin · 14 Comments
CrossFit The Club… It all started with an idea of one man. To show others that there’s a better way to approach fitness and a healthy lifestyle. Long gone are the days of elliptical machines, mirrors, and stationary hunks of metal that promise false statements of changing your body into becoming the next cover model of the latest Mens/Womens Health magazine. They’ve all been replaced with simple and completely effective tools of creation. Pull up bars, medicine balls, and kettle bells are just a few examples of any CrossFitter’s weapons of choice. Combined with proper functional movement they can deliver any individual from the depths of despair to the height of absolute physical performance. CrossFit has taught women that strong is beautiful. It forces many men to check their egos at the door. It can take someone who needs help in life and forge them into a lean hardened machine. CrossFit can even humble the most accomplished of athletes.
In the beginning classes were small and there wasn’t much for equipment. But what was obvious is that change was on the horizon. As time went by, CFTC grew rapidly. More equipment, more people, more space to fight the battle on. People were becoming stronger and faster. PR’s were broken almost daily and the Glory Board was filling up fast. Something big was happening and there was no stopping this freight train. Our pit has become a grand arena and we owe it all to one man.
Lindsay has changed each and every one of our lives for the better. He continuously pushes us to the very edge and back, showing us what we thought couldn’t be done… Can! He’s created an incredible community of CrossFitters full of amazing and talented athletes. For a majority of us, it’s become our second family. He’s assembled a talented team of trainers who have given it their all each day to help us meet or exceed our goals. We are all honored to be a part of CFTC and we appreciate you more than you know. Thank you Lindsay… & Happy Birthday!
For Those of you that were with us one year ago today and had the pleasure of enjoying Lindsays Birthday WOD, check out this flashback video to see how far we’ve come.
CrossFit vs. Globo Gym
August 23, 2010 by admin · 6 Comments
Here is an interesting take on the comparison between CF and your typical “Globo Gym”. I’m sure we all relate to this one. Thanks to our CrossFit-Facebookers for finding this one.
By: a member of CF Franklin Lakes
Globo gym or CrossFit?
I visited a Crossfit affiliate for the first time ever this weekend. Allow me to compare and contrast a first-time Crossfit visit vs. a first-time Globo gym visit. Globo first:
- Enter gym. Notice front desk employee sitting in front of a computer. Wait about 15-20 seconds for them to stop playing solitaire or Facebook.
- “Hi, I’m Brian. This is my first time here.” “Oh, let me get a “trainer” to show you around.”
- Walk through the gym. Trainer shows you the “cardio areas”, which consist of rows upon rows of treadmills, ellipticals, and stationary bikes.
- Next, you are shown the “machines areas”. Various contraptions with diagrams that highlight whatever muscle group the thing is supposed to isolate. If you’re lucky, they’ll have Hammer Strength stuff!! You may get a line like “This machine is designed to work you exactly like free weights.” You think to yourself, “Hmmm, well why not just do free weights, then?” You also note that at least 2 of the four walls in every area are made up entirely of mirrors. And people are standing and looking at themselves in them.
- The tour continues: “Here we have the free weight area. You can use this if you want to get hyoooge.” This typically equates to the square footage of a walk-in closet. Work boots, little tank-tops, and multiple shakers full of supplements abound.
- Now, the all-important retreat into a tiny office where you get the used-car sale. Something like, “Well, typically our memberships are $59/mo, plus a $269 sign-up fee. We’ll waive the fee and set you up on a tiered payment plan where every year the fee will drop 11.59043% until you reach year 4, at which point…” blah blah blah. You counter with, “Well my friend pays $20/mo with no sign-up fee.” They respond, “I’ll have to get my manager.” The dance continues. You threaten to walk out. At this point, you may or may not get the “super secret pricing deal”. You realize you’ve lost a little bit of your soul. They throw in free tanning.
- You are now a member. You work out for 2 years. You see the same people every day. You never talk to them. After 2 years you notice that they all look exactly the same as the first day you ever saw them, despite the fact that they spend at least an hour a day on the elliptical while reading a magazine or talking on their cell phones.
OK, the Crossfit gym first-time experience:
- The first thing you notice is that there really isn’t a front door – it’s a garage door. Or two. Did this place used to be an auto shop?
- The next thing you notice are people on the floor gasping for air. You can see this clearly as the whole place is one open room and the garage doors are open.
- You walk in. At first, you’re not quite sure who works there and who works out there – they all look about the same. Eventually, a trainer or owner finds you and greets you enthusiastically.
- You’re invited to take part in a workout. As you wait for the current group to finish up, you take notice of your surroundings.
- No air conditioning. No mirrors. Not a single treadmill. Rowers – uh oh.
- Ropes and gymnastics rings hanging from the ceiling. Kettlebells. Weight racks. Weird rubber weights. Lots and lots and lots of places to do pull-ups. Instead of mirrors, the walls are covered with dry-erase boards. And peoples names are listed under various workouts that have girls’ names as the titles. Obviously people compete over everything here. As people finish the workout and peel themselves off the floor, you notice that they all seem to be friends.
- OK, time for the workout. A trainer takes you and whoever else is there for a first-time visit and you do some stretches, and then they actually teach you how to do whatever you’re going to be doing that day. Real instruction (with PVC pipe), and the guy (or girl) actually sounds like they know what they’re talking about.
- Workout time. 3-2-1-go. 1 minute into the workout you realize that you actually might die before it’s done. You regret eating whatever it was you ate for breakfast, because you’re pretty sure everybody is going to see it coming out of your mouth. 7 minutes later you’re finished, and soaked with sweat on a pile on the floor. You think to yourself that you did more work in 7 minutes than most people at your old globo did in a month.
- After the workout, you’re told you can hang around and ask questions or go home and ice yourself down. No pitch.
Now, which one sounds better? I’m pretty sure I have not exaggerated anything here – these are my actual experiences. I’m also joining the Crossfit gym.
CFTC Games Results
August 16, 2010 by admin · 8 Comments
1st Place: Bitty, Parker, Stacey, Johnny B.
2nd Place (Tie): Blake, Steph, Dave, Jeremy
Ali, Mark, Tyson, Shane
3rd Place: Celeste, Maurizio, Thomas, Brody
Again congrats to all. Thanks to so many people for making this event possible. Jeremy, your pictures are incredible! Video is soon to come. Also a special thanks to Herbs For Health and Nordic Naturals for coming out and supporting our CF community. They were kind enough to not only offer samples of their high quality fish oil during the event, but also donated some amazing gifts to the winners.
For anyone interested in seeing all of the scoring, CLICK HERE
Adjusted Teams & Heats
August 13, 2010 by admin · 13 Comments
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Teams Announced
August 12, 2010 by admin · 22 Comments
Here are the teams for this weekends events. Forgive me if some names aren’t spelled correctly. They are grouped in teams of 4. We checked and double checked both the site and the sign up sheet for all entries and this is everyone. If we have missed you, please let us know ASAP. Keep an eye out for tomorrows post on Heats so you can be sure to arrive early, meet your teammates, and prepare for what’s to come. Any questions, post to comments and we’ll do our best to answer them. This is going to be a BLAST!
Justin Mecham Jeremy Dannehl
Tim Drake Randy Bushnell
Sam Campbell Jenn Thalman
Joni Cottam Cathy Bullard
Eric Larsen Kasey Kap
Wil Hirshi Scott Sellars
Stacy Mathews Candie Perkins
Ann Marie Ballard Kris Hirshi
Walt Forgacs Joby Shock
Ben Cottam Rich Fiet
Robin McCall Jodie Larsen
Mindi Dixen Hiedi Sholly
Kirk Nord Scott Wahlquist
Tori Nelsen Tony Jackson
Jerilyn Millard Keylee Mecham
Kikayla Nell Katy Hall
Brook Millard Dave O.
Chris Henry Darin Ryan
Teresa Steele Jana Heywood
Julie Boyer Mailee Shock
Mike Jones Parker Christiansen
Thomas Edgar Johnny Ballard
Maurizio Ashbridge Stacy Erickson
Celeste Petersen Trudy Keyes
Dirk Keyes Mike Loughton
Shawn Redd Barry Daniels
Sandy Jones Julie Hassell
Sherrie Fazzio Ginger Larkin
Kurt Dixen Carsen Tippetts
Austin Phillips Blake Keyes
Marie Hunter Steph Shaw
Rebecca Curtis Dave Jones
Dustin Shaw Shane Gallegos
Beau Ballard Mark Larsen
Brett Curtis Tyson Hunter
Jacie Boyer Ali Woodward
Games Announcement
August 11, 2010 by admin · 15 Comments
2010 CFTC Games
July 30, 2010 by admin · 31 Comments
More Detailed Info:
* The event itself is for the love of CF, but most importantly, all for FUN.
* These Games will be replacing the usual Saturday WOD, so you’re either in or out.
* Start time is 8:30a.m. and will go until all WOD’s are completed. Approximate finish, 10:30a.m. Please show up early so you can meet with your team.
* WOD’s may be both outside and inside, so come prepared for anything.
* A sign up sheet will be hung on the white board. You can also sign up through this post. Just leave a message under comments. Please leave your full name.
* 4 Person Teams. Teams will be a blind draw. Once everyone has signed up by the deadline on August 12th, we will draw teams the following day one person at a time from a hopper. Teams will be posted online at www.crossfittheclub.com by friday August 13th. The blind draw assures no team will have an advantage over another. You will also have a chance to meet new people from other classes and enjoy one another’s company through collective suffering… All in the name of CFTC Games.
The Perfect Pushup
July 28, 2010 by admin · Leave a Comment
The Perfect Pushup
Few exercises are more effective than this old-school bodyweight exercise.
Think it’s too tough? Read on.
