Kelly Frankson DOT COM

Came across this during my morning internet search and thought it was well put:

When people ask me, “What is CrossFit?” I do my best to give them a concise and non-technical answer. I eschew Coach Glassman’s classic “constantly varied, if not randomized, functional movements performed at high intensity” (too many terms to define) in favor of something like, “It’s kind of a mix of Olympic-style weightlifting, basic gymnastics, and sprint training.” Usually that satisfies their curiosity–most people, especially the sedentary, seem to then immediately mentally file CrossFit under the heading “Things I Would Never Do.” I can never let it go, though. I always go on to say, “The genius of it, you see, is that by requiring its athletes to perform for time or for points, CrossFit turns fitness training into a competitive sport. You end up killing yourself to get those extra couple reps in, to shave just a few more seconds off the clock. And then you flop to the ground. Wrecked. Like, you couldn’t stand up even if you wanted to.” To which most people can’t help but respond, “You think that’s fun?” I’m sure my “Hell yeah!” does nothing to stop them from further filing CrossFit under “Things I Most Definitely Would Never Do.”
And that is a terrible shame, because CrossFit is so much more than just an exercise program. CrossFit is, as Greg Glassman says in one CrossFit Journal article, a means toself-actualization. I really believe that. Any activity that regularly necessitates facing and overcoming fear (and everyone who’s “drank the Kool-Aid” knows the anxiety that builds before one faces “Linda” or Fight Gone Bad) forces you to grow in courage and integrity and pure grit. CrossFit forges fitness, sure, but it forges character, as well.

At the recent Portland Certification Seminar, Dr. Kelly Starrett said, “This stuff just selects for a certain kind of person.” The result? CrossFit is a tremendous community of like-minded, self-starting strivers. Being associated with and accepted by such a community is a joy. And it’s also an antidote to some of the alienation and loneliness that are part of our modern life.

Go to any “Globo-Gym.” Watch the people on the elliptical machines reading their magazine articles, or the people on the treadmills watching CNN, or the guy doing biceps curls in the squat rack with his little white iPod headphones screening out everything but his reflection in the mirror. Contrast that with the scene at any CrossFit affiliate WOD session: people sweating, cursing and suffering together. The early finishers are applauded for their impressive performances, but the less-experienced athletes, the less fit, those non-firebreathers who are gutting out their third round with two more to go, they’re the ones who get the loudest cheers, the most encouragement. And that is awesome. I’ve been living in big cities for going on fifteen years now, and I’ve trained in all kinds of gyms, and I’ve never seen the like, anywhere.

That’s what I love about CrossFit. Even more than the hundred fifty pounds I’ve put on my deadlift, and the extra fifteen pull-ups I’ve added, and the pride I feel when I finish a WOD like “Murph.” That camaraderie and support are what we do best, and I’d like to do my part to ensure that it remains central to the CF experience. Opening my own affiliate is a chance to create and nurture a CrossFit community, a place where people can come and get expert instruction and train themselves to perform once-unimaginable physical feats, a place where they can find out what they’re really made of. We can help them strip away the excess and discover the pure gold beneath!

 

Many crossfit vancouvers have found memories of working out with Annamay Pierse and miss her competitive but fun spirit no longer being around in the gym, but she has moved on to accomplish bigger and better things and just qualified for the 200 meter breastroke final in Beijing!!!

Also good news for Canada was Christine Girards performance in Beijing two nights ago. She missed medalling for Canada by 3kgs in the 63kg weight class. It was great to watch and she set a new snatch record, but missed her canadian record that she set at Nationals in May on her second and third attempt clean and jerks. Had she made one of those attempts she would be walking away with a bronze…

Check it out. This guy makes it look WAY too easy.

Variations to try:

Kneeling Variations – To begin, two kneeling variations are shown. The two arm version is the ideal starting point for beginners. Many never progress past this variation, and that is fine, as the kneeling version is a quality movement. For those interested in a greater upper body challenge however, the single arm variation is worthy of consideration. This movement appears next.

Partial Rollouts – A partial rollout is shown next. This exercise is useful when progressing towards a full, unassisted rollout. You can gradually inch yourself away from the wall or object, therefore increasing range of motion (and difficulty). Be sure to maintain tension when touching the end point however. It is not a time to relax. Tension must remain throughout.

Ramp Rollouts – Any ramp can be used for the next variation. The ramp shown in the video was constructed from backer board. This exercise is useful when striving towards an unassisted rollout. You can gradually flatten the ramp as your strength increases.

Full Rollouts – A full rollout is seen next. This weightless exercise is a prime example of strength training without iron. And while the movement may appear difficult at first glance, it is achievable by most who put forth a consistent effort. Start from the knees, gradually progress, and it will be a matter of time before you can perform full rollouts.

Hill Rollouts – If you have access to a hill, the wheel can add a spin to conventional hill training. A ramp could also be used to simulate this downward roll. Rolling down hill adds an extra element of difficulty as you reverse the effort, and pull the wheels back towards your feet.

Wheel Pushups – The next movement has no formal name (that I’m aware of), so I’ve unofficially labeled it a wheel pushup. I then alternate between the wheel pushup and T-rollout (where the body resembles the letter T). These variations make for useful strength exercises when conventional equipment is unavailable.

Weighted Vest – For a greater challenge, a weighted vest can be added to almost any wheel exercise. I demonstrate a 50 pound rollout in the video. I do not recommend adding weight to the standing rollout until you can comfortably perform at least 10 bodyweight reps from the standing position. Start light and progress gradually. Weighted wheel work is more difficult than it appears.

One Arm Progressions – A few one arm progressions come next. First, the L-rollout is seen, and then a partial one-arm rollout follows. With the latter movement, you roll with one arm, and then use the 2nd wheel as needed (towards the end of the movement). Gradually, you will become less and less reliant on the second wheel.

One Arm – The one arm rollout is seen next. This movement is truly a full body exercise. The demands to the upper body will be particularly strenuous. It is imperative that you maintain tension throughout the body when performing this exercise. To ensure this prerequisite, I find it useful to flex the non-working arm hard across the chest.

Weighted Vest – Lastly, a 20 pound vest is demonstrated in the one arm position. Some may consider this variation unnecessary, but I found it to be an enjoyable challenge to tackle. I simply caution you against jumping the gun and attempting to progress too soon.

I’m still on the do sets from knees variation:)

So last week was a real heavy week of lifting which included:
heavy snatches (which felt great doing working sets at 55kg) and max Jerks from the rack (which although I was still finishing way out infront atleast I was finally getting power from my legs) on Tuesday
heavy clean and jerks (plan was to do working setsat 75kg but had to bump it down to 72kg because 75 was a little too ugly for dans liking) and heavy high hang power snachtes on Wednesday
Heavy snatches (3 sets at 55kg and then 1 at 57kg-which counted but was very ugly) and heavy clean and jerks (plan was to do 3 sets at 75kg and then 1 at 78kg, but they were too ugly and I couldnt even do a 75kg clean so we bumped it down to 3 ugly sets at 72kg) so not a good night at all.
I went home and spent 10 hours over the next 2 days watching olifting on the internet and then tonight… had the best night ever not missing a single lift on my way to a pretty max snatch and max clean and jerk (jerks felt better than they have ever felt before-I was even going in straight lines :) :).

Now the rest of the week and next week will be nice and light to give my body a chance to recover for the competition in surrey on the 23rd.

Hope you’ve all been enjoying watching the olympics. I have another late night planned watching Christine Girard lift from 12:30-2am this morning!

Very cool followup to the article posted a few days back at:
http://nodiets.wordpress.com/2008/08/05/should-we-be-doing-gym-workouts-fasted/

Check it out!

I find a similar thing. I can do a crossfit “Cindy” style workout fasted with great success, but to try and do a weighted O-lifting workout fasted… completely different story.