MM CrossFit

Monday through Thursday the evening classes begin at 5:30pm.  We ask that members show up about 5-10 mins early to begin the warm up so the trainers can start the classes on time.

Also, you may have noticed that trainers are down at the gym before 5:30pm, this is so they can get their workout in prior to class beginning.  We ask that members refrain from starting your warm-up until the scheduled class time.

Thank you,
Mike Lampley

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Fight Gone Bad IV, Sept 26, 2009.  Regional Competition too. Details coming soon on our MMCF site and the new FGB IV website. . . .

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Rest Day l Skills Day l Make up a WOD Day

OR

For time:

Push press # 53/ #75/ elite #95
Box jumps 20/24
SDHP #53/ #75/ elite #95

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Staying Hydrated

To minimize the debilitating effects of dehydration during exercise, the American College of Sports Medicine (ACSM) recommends a series of steps.  Staying hydrated during long bike rides, hikes and weight training workouts is crucial to higher peak performance and continued health.  Below are some of their recommendations:

1. Drink fluid early.  Take in 16oz. of fluid 2 hours before you exercise.
2. Drink fluid often.  Take in about 5 to 8 oz. every 15 - 20 minutes; this gives your body a chance to absorb a constant flow of liquid.
3. Keep water and any sports drinks (containing carbohydrates and electrolytes) within the 60 to 70 degree range for easier absorption.
4. Drink after working out to compensate for the fluid your body losses during exercise.

TIPS & WARNINGS

• Try to drink liquids before you feel thirsty (at which point your body is about 2% dehydrated).  For peak muscle performance and greater energy in your workouts, drink early and often.
• Drink enough liquid to replace the weight your body loses during a workout.
• As a general guideline, dink about 1 quart or liter per hour during warm-to-hot days.

– Source: ehow.com

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MMCF has been steadily growing and with that growth has benefited from a wide-range of skills that add to the family.  All of our new (and old) member are doing great.  We’re seeing tremendous improvements.

With the great strides we’ve been making, though, we recently had a situation that warrants a reminder of things to think about when approaching the various lifts we do in our box.  These items are addressed when the trainers are teaching  you the lifting progressions.  However, because this might be the first time really lifting weights, there is a lot to remember and we would like to list some important reminders.

1. Make sure the clamps are secure and the placement of your hands are even on the bar.
2. If you have lifting shoes wear them.  Otherwise, consider taking off your running shoes and going barefoot or wearing a pair of old-school converse.  This ensures you have the utmost support when you receive the weight you’re throwing up.  Especially as you see the weight you lift increase over time.
3. Make sure you have a clear area in the event you need to drop the bar.  And while on this subject… if you find that you get midway through a lift and your muscles are fatigued to a point where you’re going to lose the bar OR are running into some sort of trouble — drop the weight! We do not want you holding onto the bar and going down with it.  The video in this post is of a kid that faints, but that could easily be someone who has hit their max or has gotten into a situation where they need to release the bar.  Just try and be cognizant that you’re not off-loading onto someone close by (which goes back to the point in the first sentence).
4. Always, always, always… Follow the proper progression of the weight advancement in each exercise.  When too much emphasis is placed on the actual amount of weight being used, the result is almost always a relaxation in form.  We want to see your PR and get past your thresholds, but we want to see that done safely with the proper form and ROM (range of motion).
5. This goes without saying, however, I have to mention it.  There are absolutely NO egos in our box (if you have them, check them at the door).  If you are unsure for one moment of exercise we’re performing stop the trainer and have them break it down to you.  If you need more time there are usually two of us per class and sometimes more, we can have one start class while the other helps you out.  Remember, we all had to learn at some point!
6. Listen to your body.  If you’re injured in an area that is going to compromise your lift, it’s better to do a WOD that will not use that part of your body until it has recovered.  Rest is the only way to get an injured body part better.
7. Lastly, have fun!

If I missed anything, please leave it in the comments.  I don’t profess to be an expert, just a concerned trainer that doesn’t want to see MMCF members get injured.

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We originally posted this in August — thought it was worth re-posting.

Lately in the gym you have heard us harp about form, form, form.  The reason being is this is the backbone to every single WOD.  As you increase your load or intensity, proper form is critical in avoiding injuries.  After a big lift day, I have heard on numerous occasions, “Oh, my back hurts” or “I shouldn’t have lifted that much”.

Eloquently put by CrossFit’s One World Freddy… “If it ain’t legit, it don’t mean shit!”

Also as Freddy mentions in his post today, “Don’t sacrifice your form or your integrity to get a new PR”.  Continuing with what he says, “We at MMCF, would rather have solid performers without a time on the board or with the lowest time than a crappy performer with a spot in the top five”.  Time doesn’t equate to a top performer especially if you have done each workout wrong.  Scaling/modifying is not wrong, incorrect form is.  That means understanding your capabilities (there are variations to almost every exercise).  For instance, the box jumps (see video below) — if you can’t jump up, step up.  As the video states, “The work is identical (same mass rises, the same distance).  However, POWER (which is work/time) increases.  Similarly, push ups (see video below).  Even modified push ups are done with a rigid body and all the way to the ground.   Preview the videos before coming into class.  If you’re not sure about the workout, ask.  We will break down the fundamentals before you start.

We are here to help you reach your goals.  You may be swearing at us as we’re correcting you in the WOD, but you’ll appreciate us later when you’re blasting through your workouts looking and feeling great.

As Mike and Mike always say — DO YOUR BEST AND FORGET THE REST!  If you compete against your own time and loads, that is all that matters (you will see your times increase in the right way).

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NICOLE

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

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“Obstacles are things a person sees when he takes his eyes off his goal” -E. Joseph Cossman

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Reminder

Now that it is getting darker earlier, please pay close attention to your surroundings when our WODs include running.  I know we have a lot of strong women in the gym that can kick major a@$, but when you’re running outside and it’s dark, you could be taken off-guard.  Please also be aware when your crossing drive ways as cars may not see you.

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3 rounds for time of:

25 KB Swings (M: 53 | W: 35)
25 Pull-ups
25 Burpees

Post time to comments.

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If you’re planning on buying a Xfit shirt, check out Operation Phoenix!

History of Operation Phoenix

Almost a decade ago, Greg and Lauren Glassman, owners and founders of CrossFit, Inc., began their mission to ‘Forge Elite Fitness’ in a small, garage-like space in Santa Cruz, California. This small space witnessed a small neighborhood of local athletes, service members, policemen, firefighters, mothers, fathers, and friends grow into a community of momentous proportions. Today, the CrossFit Program has exploded into extraordinary magnitude in all walks and climbs, both nationally and internationally. To give more quantifiable measures, there are currently more than 750 CrossFit-affiliated gyms worldwide.

The Glassman’s patriotism spawned the idea of donating the original equipment from CrossFit’s birthplace to the U.S. Marine Corps. This single action launched Operation Phoenix.

On March 19, 2008, ten Marines, led by LtCol Dan Wilson, descended on CrossFit Santa Cruz for Phase I of Operation Phoenix. Together, the Marines completed one last symbolic workout before loading the entire contents of the gym into a tractor-trailer. Bystanders, consisting of CrossFit Santa Cruz veterans, stood tearful as their sentimental gear was passed on to its new owners.

The next morning back at Camp Pendleton, California, a larger force of Marines unloaded the tractor-trailer into what has become known as “The Warehouse.” The Marines conducted an inaugural workout, and CrossFit Camp Pendleton was born.

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Push jerk 3-3-3-3-3 reps

Post loads to comments.

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In CrossFit, there never seems to be a final destination.  As CrossFitters, we are on a continuous journey that never seems to end.  Mo matter what we achieve, there is always something MORE to reach for… more weight, more reps, faster times, harder skills.  A true CrossFitter never arrives at a “final” level of fitness.

We will soon be dedicating space on one of our boards to list our personal goals.  Begin thinking about your goals.  You will be able to write them on the board and begin working towards achieving them.

With support from each other, discipline, practice and patience something that seemed impossible at one time can become an achievable goal.

What’s your next goal?

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MMCF 100 Burpee Challenge
Today: 33

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According to Dara Torres (diehard Olympic swimmer), “I think about the end goal. When I feel like my body is exhausted, I focus on making my fifth Olympic team so I can push through it. They may become harder to achieve, but your dreams can’t stop because you’ve hit a certain age or you’ve had a child“.  Click here to read entire article.

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