150115 Thursday 0900 & 1800 & 1915


So you are at a friends, parents, bus stop, school board meeting etc and someone sees your shimmering Fight Tonight CrossFit shirt in all its glory what do they say? Most likely it will be something along these lines:

“Isn’t CrossFit dangerous?”
“I am too out of shape to do CrossFit!”
“I don’t want to become bulky.”

But the one question that is probably asked the most and the hardest to answer is…”What is CrossFit?” and the following question, “Why do you do it?”



That is simple. CrossFit is a strength and conditioning program! Right? Am I right? Yes but that says nothing to the nature of what CrossFit is. Nor does it explain your passion in the program. If you do a rudimentary search on S&C programs you will find thousands of different programs for all types of needs. For as many movements you body can make there will be a program on how to improve this movement. SPECIFICITY at action!

What is CrossFit

CrossFit is the sport of fitness. Fitness is defined by CrossFit as increased work capacity across all types of work and tasks. The essence of this idea is what separates the S&C program of CrossFit and other traditional S&C. Further, crossfit addresses something other S&C programs don’t REALLY rely heavily on…which is coach guided excellence in movement. Here I may get dismissal from some of you and I hope that is the case. That means the programs you have been associated with in that past actually demonstrated great form, coached impeccable positioning and strides on the heels of being as impressive as possible. That is great…but more often than not that is the exception to the rule and here’s why. They don’t need to be.

Middle School, High School, College and professional programs don’t really ‘need’ to be. The latter is probably the exception but all S&C programs that focus on a certain task where there are seasons and the ‘good ole years’ always know that there will be more athletes where they came from. The turnover rates in these programs happen incredibly fast.

There’s always more athletes coming through!

Average length of professional athlete careers.
NFL: 3.5 years
NBA: 4.8 years
MLB: 5.6 years
NHL: 5.5 years

This is the defining factor in how much a S&C coach really ‘needs’ to know. They train for what their specific task is. But this is exactly what we want. We want big guys doing big things with big outcomes! I also believe that because of the sport of fitness there is much more awareness of how/why to move a certain way and that is making its ways into our education system slowly! Remember a good idea doesn’t need marketing…it does it on virtue of its own merit. I don’t need to tell you the benefits of using a lacrosse ball. I will just show you how to loosen muscle and the merit of being able to have more flexibility in your shoulders!

So what is CrossFit? And why are you doing it?

100 words CF

As you read this you may or may not be pain free. You might have a son or daughter; husband or wife a life that you want or a life you are reaching for. One where you want to maintain, for as long as possible, a healthy disposition. While others are stressing about the weight on the scale you are fueling your body for the battle that is about to consume you for 20 minutes. While others are shopping weightwatchers.com you already know the basis of your diet is meat, vegetables, seeds, nuts, little fruit, some starches and no sugar.

You are consistent but not perfect! You know the choices you make now pay dividends in the future.  You’re ‘good ole years’ never come because that year is the one you are in!

What is CrossFit they may ask? 1,000 words could be used to express the methodology, science, and feeling of the group atmosphere.

So what do you say when someone asks you, “What is CrossFit?” The only thing that can really be said is,

“Good question, what are you doing tomorrow at 0900?”

Jared – FTCF

A. Progressive Model Double Unders

CrossFit Total II
1 rep max of each lift. Combine the total weight lifted for score.
Clean 1-1-1
Bench Press 1-1-1
Overhead Squat 1-1-1

Use as many reps as need to get to where you can perform 3 lifts as heavy as possible increasing weight until failure!

Time line:
1st 10 Minutes – Warmup using those three different movements
20 Minutes Clean
20 Minutes Bench Press (using spotters)
20 Minutes OHS

This WOD has overhead squats. You will need to warmup and mobilize your shoulders prior to the WOD. Show up early and get this in!

http://www.crossfit.com/cf-journal/WLSTANDARDS.pdf Use this for basic strength standards

2 thoughts on “150115 Thursday 0900 & 1800 & 1915

  1. Scott Zimmerman


    I haven’t quit! Work kept me from coming Tuesday and Wednesday morning I rolled my ankle pretty good during training. I’ll give it a few days rest and will be back next week. I’d like to buy a jump rope from you if you have an extra one! Thanks! -Scott

  2. Cheyenne

    Rest up, Scott! Let that ankle heal. Get with Jared when you come back and ask about a rope. He may have a few left.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s