Get a little F&R

Monday, April 2, 2012

The CrossFit 201 – Nutrition Discussion is this Wednesday Night at 8:30pm!  Open Gym and Oly Lifting will be cancelled!

Mobility:
Jog in Place with a Jumprope for 1 minute
Hip Prep
Jog 400 meters while skipping rope

Warmup:
15 Overhead Squats with barbell
15 GHD Situps
15 Kettlebell swings
15 Strict Pullups
15 Pushups
15 Back Squats with light weight

Load up to workout weight!

Workout of the Day:
21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

Cool Down:
Row 500 meters
Foam Roll legs, 2 minutes each leg
Plow Pose, 90 seconds
Hollow Hold, 60 seconds
Sampson Stretch, 30 seconds each

One of our newer members, James G (UCLA shirt) visiting Chikara CrossFit in Tokyo last week!

When talking about our gym with prospective clients, friends and just about anyone interested, I almost always bring up the idea that we are  developing a culture of individual Freedom and Responsibility.  This concept is at the core of our decision making and we believe the key to long term success in and out of the gym.

CrossFit HQ has no say over how we, or any other affiliate, operates.  CrossFit is an open source community that feeds off of each other, learning from each other, and seeking to continually improve.  With over 3500 affiliates worldwide now, that can lead to quite the variation between gyms.  With the rapid growth of CrossFit, along with this free market approach, being an affiliate owner can feel like being in the Wild West.  There are so many expressions of CrossFit, so many ideas on what CrossFit ‘could be’ in the future, so many different management styles emerging and more and more financially interested parties becoming involved.

My vision has always been that there may be a time when the term CrossFit disappears and this will just be what people do.

  Garage gym set ups at home will be the norm, along with large community centers, where you can workout, receive coaching and use their equipment for free.  There will be as much value placed upon our physical education and health as the rest of our scholarly pursuits.  While I know this vision may not be achieved in my lifetime, I hope that our gym is a step in the right direction.