This is designed to get you stronger and faster while increasing the skills necessary for being a competitive athlete. You will eat for performance and you will work on the things you do not like to do. You should post your scores, times and or lifts. Do not just follow the work outs unknowingly- be proactive and be accountable.
Monday, September 21, 2009
Recover the back by lifting heavy...and smart
Sunday, September 20, 2009
I owe again...
Friday, September 18, 2009
Respect the Hamstrings!
Wednesday, September 16, 2009
Toasted?....then stretch!
Tuesday, September 15, 2009
Fitness in 100 words
Monday, September 14, 2009
Sunday, September 13, 2009
short and effective
Saturday, September 12, 2009
rain or shine
Friday, September 11, 2009
Squating can make you want to take a day off
Thursday, September 10, 2009
What is a Burpee?!?!
Wednesday, September 9, 2009
Why so much "cardio"?
Tuesday, September 8, 2009
Varied programming
So many times we are able to train the way we want. What I mean is we can go to any crossfit and pick up a barbell, kettlebell or hop on an erg. Sometimes we take advantage of this! Not always do we pick up something unusual ie. slosh pipe, sandbag, or even an indoboard. Training at SFCF will always emphasize the necessary training of ones "GOAT" and vary the hell out of ones program.
Monday, September 7, 2009
Wounds...
Lifting is dirty. Doing muscle ups are nasty. I have a bottle of neosporin in my back pocket to keep my wounds clean. The worst in when I pick up a bar after a wod and I have left over blood on it. Gotta use clorox wipes and wipe off the leg blood...
Sunday, September 6, 2009
Must stretch...
Soleus, gastroc, achilles- these need to be stretch out violently after any run lasting longer than 5 min's. And dont forget to stretch out the IT bands.
Saturday, September 5, 2009
Race day
Friday, September 4, 2009
route this and see what your time is
Thursday, September 3, 2009
Don't over train the "C"
Wednesday, September 2, 2009
6 minute Abs...sure...
Going heavy is always fun. Sprinting is always fun. . The recruitment of ones midline is very important during these intense workouts that we program. Training hard will push your body to the next level.
Tuesday, September 1, 2009
Varied... very...
From Wikipedia, the free encyclopedia
Rope climbing is a sport in which competitors, usually men, attempt to climb up a suspended vertical rope using only their hands. Rope climbing is practiced regularly at the World Police and Fire Games, and is enjoying a resurgence inFrance, where competitions are held in shopping centres. Also, enthusiasts in the Czech Republic resurrected the sport in 1993, and hold local and national competitions.
[edit]History and description of the event
This was an Olympic Gymnastic event at one time, but was removed from that venue after the 1932 Games. In theUnited States, competitive climbing on both 20 ft and 25 ft, 1.5 inch diameter natural fiber ropes was sanctioned by both the AAU and the NCAA until the early 1960s, when these organizations dropped the events. As a result, intercollegiate competition in the USA disappeared at this time. In Olympic Games held in the USA, competitors climbed a 25 ft (7.62m) rope, but when post-1896 Games were held in Europe, an 8m (26.3 ft) rope was used. In almost all contests, athletes climbed for speed, starting from a seated position on the floor and using only the hands and arms. Kicking the legs in a kind of "stride" was normally permitted. However, at the 1896 Olympic Games, competitors were ranked by both time and style (holding an L-position) on a rope so long (15 meters) that some climbers did not reach the top and were therefore excluded. In all succeeding Olympics through the 1932 Games, competitors were judged strictly by time of ascent on a shorter rope.
At the top of the climb, there was a circular "tambourine" with lampblack on its undersurface, which the climber touched. Several timers with stop watches timed the climb, and an acceptable official time was then agreed upon. Before the event expired in America, an electronic means of timing the climb was developed, but this was insufficient reason to continue an activity conducted at gymnastic meets that many artistic gymnasts thought should have been relegated to the track & field arena. The world record for the 20' climb was 2.8 seconds, first achieved by the American Don Perryin the 1950s.
The modern version of the sport incorporates an electronic timing device.6am