Tuesday, November 16, 2010

Huge thanks to Alan and Faith at Hypoxia CrossFit in Ouray for hosting such a fun weekend!

After some running, sledgehammer swings, up and overs, burpees, and some more running, everyone got to take the scenic route straight down into the river.  Can you see that person waaaay over there descending?

Cruising across the partially frozen river bed….

And then pulling their way back up and out.

Could you find a prettier place to do pull-ups?!  No way!

On Sunday we paid a visit to the box and found ourselves knee-deep in the Gauntlet. What’s the Gauntlet?….  Guess you’ll have to join us next time to find out.

On to CrossFit Durango in January…..

WOD-

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

“Business is always a struggle. There are always obstacles and competitors. There is never an open road, except the wide road that leads to failure. Every great success has always been achieved by fight. Every winner has scars…. The men who succeed are the efficient few. They are the few who have the ambition and will-power to develop themselves.”

– Herbert N. Casson

What is the CrossFit method?

The CrossFit method is to establish a hierarchy of effort and concern that builds as follows:

Diet – lays the molecular foundations for fitness and health.

Metabolic Conditioning – builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.

Gymnastics – establishes functional capacity for body control and range of motion.

Weightlifting and throwing – develop ability to control external objects and produce power.

Sport – applies fitness in competitive atmosphere with more randomized movements and skill mastery.

Examples of CrossFit exercises

Biking, running, swimming, and rowing in an endless variety of drills.  The clean & jerk, snatch, squat, deadlift, push-press, bench-press, and power-clean.  Jumping, medicine ball throws and catches, pull-ups, dips, push-ups, handstands, presses to handstand, pirouettes, kips, cartwheels, muscle-ups, sit-ups, scales, and holds.  We make regular use of bikes, the track, rowing shells and ergometers, Olympic weight sets, rings, parallel bars, free exercise mat, horizontal bar, plyometrics boxes, medicine balls, and jump rope.

There isn’t a strength and conditioning program anywhere that works with a greater diversity of tools, modalities, and drills.

What if I don’t have time for all of this?

It is a common sentiment to feel that because of the obligations of career and family that you don’t have the time to become as fit as you might like. Here’s the good news: world class, age group strength and conditioning is obtainable through an hour a day six days per week of training. It turns out that the intensity of training that optimizes physical conditioning is not sustainable past forty-five minutes to an hour. Athletes that train for hours a day are developing skill or training for sports that include adaptations inconsistent with elite strength and conditioning. Past one hour, more is not better! —Courtesy of CrossFit, Inc.