Test it out

Friday, January 20, 2012

Sign up for the Tactical Weapons Training seminar in the office or the Upcoming events board for next Sunday!

Mobility:
Wrist and Ankle Mobility, 1 minute each appendage

Warmup:
For Quality:
L sit, 20 seconds
6 Skin the Cats, hold the bottom position for 3 seconds
L sit, 15 seconds
6 Wall Climbs
L sit, 10 seconds
6 Bridge Wall Walks
L sit, 5 seconds

Strength/Skill:
2-2-2-2-2 Weighted Pistols, must perform one rep after the other on each leg

Workout of the Day:
Complete as many rounds and reps as possible in 7 minutes of:
5 Burpees
Bear Crawl, 20 yards
5 Burpees
Walking Lunge, 20 yards

Cool Down:
Hip Mobility on Box, 2 minutes each leg

Its Pat!

There’s a story I like to tell from one of our long time members and part of our cadre of assistant trainers, Pat Ferris.  I may not get the details exactly right, but the story goes something like this…

As part of a management team building effort, Pat and some of his coworkers had the opportunity to go fencing.  The full body armor, swords and all.  I think his boss was a fencer in a previous lifetime or something.

  Anywho, they taught everyone the basics and then they set up duels!  Pat ends up destroying his coworkers.  When they ask him if he has done this before or why he is so good, he jokingly responds, “I CrossFit!

”  to which everyone laughs and rolls their eyes.  Fast forward six months and they have another gathering, same concept, except this time it is at a skeet shooting range.  Guess what happens?  Pat dominates once again.  He is received with the same incredulity, to which he responds the same, “I CrossFit!”  Except this time he realizes the truth of his statement.

Every single day at the gym we are learning or refining some new movement pattern.  Fencing and skeet shooting do not have much in common on the surface, yet when Pat went to participate in these activities, it was just another day in the office.

  This is the mantra of CrossFit:  We specialize in not specializing.

We are looking to create athletes that are competent across a broad range of spectrums.  Fitness is about real world applications.  Get out of the gym and out of your comfort zone regularly!  You might surprise yourself with what you can do!