CrossFit Goodland

What is CrossFit? Part 3 "High Intensity"

(yet another stolen CPC photo.getting ready to get intense with a little jog.)

Lets start with some physics. Work is equal to force times distance. Power output is equal to work per unit time. Power output or "intensity" is also directly correlated to fitness. Increased fitness is really an increased work capacity across broad time and modal domains. Basically the more stuff you can move and the faster you can do it, the fitter you are. Intensity is therefore the key to maximizing fitness. 

Intensity means treating each workout like a competition and truly raging as hard as you can. All CrossFit workouts are scored for this reason. Scoring allows us to compare our fitness with others and to track our progress. Competing with others is a great way to make intensity a little more fun, because the feeling of intense workouts is not necessarily bliss. 

This is not to say that one should work out so intensely that form dissipates to the point of dangerous motion. Intensity and consistency are equally important.

"Men will die for points" Greg Glassman

Today's WOD

Run 5k

post times to comments.

What is CrossFit? Part 2 "Functional Motions"

(Getting functional over at CPC)

A functional motion is a motion that is safe, natural, and involves a wave of contraction from core to extremity. Functional motions also are movements that move large loads long distances quickly. Examples of functional motions include the squat, deadlift, shoulder press, running, rowing, burpees, etc... These movements are separated into 3 categories: monostructural (metcon), gymnastics (moving the body), and weightlifting (moving an external object).

The reason functional motions are superior to isolated single joint lifts (barbell curls) is again that the body responds to the stress to which it is exposed. In other words doing 1,000,000 barbell curls will give you great contractile ability in one plane of motion with your arms, but little other benefit. When you perform a functional motion, like the squat for example, the legs may be the primary movers, but the entire body must be controlled and balanced under the load. This requires tremendous core control and promotes several neurological benefits such as increased balance and coordination.

Functional motions use the body in the way it was designed to be used. We are human machines, we have evolved this way for as long as our species has existed. Functional motions create well rounded athletic conditioning beneficial to the serious athlete, professional, or even your grandma who wants to be more mobile and have a better quality of life. 

Today's WOD

4 rounds for time

400m run
50 air squats

post time to comments.

What is CrossFit? Part 1 "Constantly Varied"

(Today's WOD is named for this 14 year old girl, Kallista Pappas, who performed this incredible feat in the CrossFit Games.)

The simple definition of CrossFit is constantly varied functional motions performed at a high intensity. This definition has 3 components and for the next 3 days I will explicate each part of this definition.

"Constantly Varied"

This component of CrossFit is an amazing innovation for several reasons.

Physiology: The body is a complex machine that responds to the stresses to which it is exposed. In traditional training athletes often perform rotating split routines that may vary slightly, but are usually all training the same energy pathway: the anaerobic. The body has different energy systems for different physical tasks. In the short in the energy is replenished without oxygen using locally stored substrates; namely Phosphocreatine and Glycogen. These metabolites are in short supply, but are much faster and capable of higher output, but run out quickly forcing aerobic respiration to take over. Aerobic respiration's byproducts increase acidity and are blamed in some circles for delayed onset muscle soreness (DOMS) and fatigue. These byproducts; however, are also valuable metabolites themselves and can be used in other tissues such as the heart as energy. Training in multiple pathways forces the body to produce metabolic enzymes that catalyze energy production across all ranges.

Psychology: Training in a routine is ok, but not as effective or entertaining. One of the main reasons I got into CrossFit was that I was so bored with doing the same variations of my gym routine I had done for years. Additionally, by not allowing for adaptation to a routine, athletes can continue to see improvements in their performance and fitness.

Today's WOD

"Kallista"

30 Bodyweight Clean Squat Jerks for time.

scale to 135, 95, or pvc as needed.

post times to comments.

Countdown till opening!

CrossFit Goodland will be open to the public as of Monday, November 2. Thats less than a week away! If you would like an intro session please contact me at crossfit.goodland@gmail.com to schedule. 

I will be putting all the finishing touches on the gym this week. It is an amazing feeling to see everything coming together. Get ready for great things.

Today's WOD

For time 40-30-20-10 rep rounds of

2 pood kettle bell swings
double-unders
GHD Sit-ups

post time to comments.

Shoulder Press

The standing shoulder press is a nasty strength exercise. Not only does it require a massive effort from the shoulders, but also the core and legs come into play for stabilization and support. A strict press involves no knee bend and is therefore a slow grind to the finish, but locking out a big PR overhead is a great feeling. 

Check out this video series from the main site for some form pointers...

Rip teaches the press 1... wmv mov

Rip teaches the press 2... wmv mov

Rip teaches the press 3... wmv mov

Thanks to J Dub for coming down to help out and hit some WODs. I hope you make that type of trip often. Keep working on that overhead squat brother.

Today's WOD

Shoulder Press

3-3-2-2-1-1-1

post loads to comments.

Goodland on the Main Site!

Today CFHQ linked us to the CrossFit main site! It is also my birthday. I think a gym is a pretty sweet present. Who wants to rage?

Today's WOD

for time:

1000m row
25 burpees
750m row
50 burpees
500m row
75 burpees

Gymnastics

Today Spenser and Amber dropped by for a workout. Amber is a gymnastics coach up in SLO and has a very strong handstand. The handstand is a great tool for training balance, strength, and focus. A strong handstand is a sure sign of a well rounded athlete. Gymnastics are one of the key components of CrossFit. Movements such as pushups, pullups, kipping, handstands, ring work, etc... all fall into the category of gymnastics. These motions promote excellent body control and are great to combine with metcon or weightlifting in WODs.

Today's WOD

Freddy's Revenge

5 rounds for time

5 185lb shoulder to overhead
10 burpees

scale as needed.

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The Home Office...

Today Jack, the building manager, informed me that construction will be done on Saturday. All I have left to do is finish building the equipment and put on the finishing touches. This means I can finally move into my office, and stop living in an office/art studio/laundromat. Also shirts are in! Goodland apparel is the perfect fashion item to take off before raging on a WOD.

Today's WOD

Jeremy

21-15-9 rep rounds for time of

overhead squat 95lb men/65lb women
burpees

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Building Goodland

I will be building all the equipment and organizing the space this week. If anyone wants to work out or help out don't hesitate to contact me. Also shirts just came in today, I haven't picked them up yet, but if you want one email me.

Today's Workout

The Bear (click for video)

5 rounds for max load

*clean-front squat-shoulder to overhead-back squat- shoulder to over head-ground... 

*repeat cycle for 7 reps without setting the bar down. 

post loads to comments: 

Going Live

As of today CrossFit Goodland is going live and will be updated daily with free workouts, information, and media. It was so fun to hit the first WOD last weekend. The last few pieces of equipment are filtering in and we should be ready for operation within a week or 2. If anyone wants to hit a Free WOD with me email me at crossfit.goodland@gmail.com to schedule, I would love to have some company.

Today's WOD:

Back Squat
3-3-3-3-3

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