tag:blogger.com,1999:blog-636824917714810722024-02-06T19:43:56.720-08:00LivewellNorman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.comBlogger24125tag:blogger.com,1999:blog-63682491771481072.post-47207789720953270492013-09-27T10:18:00.001-07:002013-09-27T10:18:17.995-07:00Bring Sally Up <iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/fc2mZkyb2so" width="459"></iframe><br />
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-30791417486450162002013-09-24T13:20:00.001-07:002013-09-24T13:20:53.546-07:00Todays WOD "Hammer"<iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/SSa2a4_dO_E" width="459"></iframe><br />
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<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Todays WOD is HAMMER!<o:p></o:p></span></div><br />
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<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">5 rounds for time<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">5 Power Cleans @ 135/95<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">10 Front Squats @ 135/95<o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">5 Jerks @ 135/95 <o:p></o:p></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">20 pull ups<o:p></o:p></span></div><br />
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<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">Enjoy!<o:p></o:p></span></div>Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-87576302492396155722013-09-23T06:19:00.001-07:002013-09-23T06:19:59.015-07:00Is CrossFit Saving Weightlifitng?<iframe allowfullscreen="" frameborder="0" height="270" src="//www.youtube.com/embed/4rZfsry5GRM" width="480"></iframe><br />
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-10495149843629592862013-09-23T06:14:00.001-07:002013-09-23T06:14:04.355-07:00Olympic Lifting and CrossFit<iframe allowfullscreen="" frameborder="0" height="270" src="//www.youtube.com/embed/id4XtnLsw7c" width="480"></iframe><br />
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-78025740659398797492013-09-19T12:54:00.000-07:002013-09-19T12:54:21.827-07:00WOD 9/19/13
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<span style="font-family: Calibri;">Today's WOD is called “Flight Simulator” <o:p></o:p></span></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span>Buy in<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>: 800m
Run<o:p></o:p></span></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>WOD <span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>: 5-10-15-20-25-30-35-40-45-50<o:p></o:p></span></div>
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<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>45-40-35-30-25-20-15-10-5<o:p></o:p></span></div>
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<span style="font-family: Calibri;">Cash Out: 800m Run<o:p></o:p></span></div>
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This is meant for Double Unders if you cant do them just do singles instead.<br />
*IF you do singles you need to multiply the reps x3<br />
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<span style="font-family: Calibri;">Enjoy!<o:p></o:p></span></div>
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-80737786869905169592013-09-18T12:37:00.001-07:002013-09-18T12:37:58.633-07:00Kick Ass Kid!<iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/sTyct54ORM0" width="459"></iframe><br />
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-54730501035987726792013-09-18T11:21:00.001-07:002013-09-18T11:21:15.504-07:00Gym Buddy Problems<iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/aKayxbSLdzs" width="459"></iframe><br />
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-86625836614909882652013-09-18T07:22:00.001-07:002013-09-18T07:22:20.335-07:0010 Tips on becoming an Elite CrossfitterCrossfit is extraordinary in its breadth. The physical tasks we undertake are remarkable for their constant variation and immutable intensity.<br /><br />To the beginning Crossfitter, the sheer size of the curriculum can be daunting. You'll learn Olympic lifts, gymnastics, sprinting, kettlebell swings, medicine ball work, basic nutrition, and a hundred other things. Crossfit has combined these modalities and a good dose of creativity to develop an inclusive model of fitness programming. In an effort to make Crossfit a little easier to deal with, here are the things you need to know to become an elite athlete. Everything else will come with time. <br /><br />1.) Virtuosity: Do every rep correctly, every time. Virtuosity is the pursuit of perfection. Become a stickler for form, and you will reap the benefits of Crossfit extremely quickly. <br /><br />2.) Consistency: Get out of bed. Go to the gym. Get in the habit of showing up.<br /><br />3.) Intensity: Strive to minimize the amount of time you spend resting in the middle of each workout. The less you rest, the stronger you'll become. Your workout times will plummet, and your health will skyrocket. Go hard!<br /> <br />4.) Nutrition: Eat enough calories to support vigorous exercise. Not eating is not a solution. Avoid alcohol, starch, and sugar like the plague. Eat lean meats, vegetables, low-GI fruits, and good fats. Fat is necessary for athletic performance--get it from almonds, avocados, olive oil, and fish oil. The best way to maintain a good diet? Clear all the crap out of your cupboards, and never ever buy it again.<br /><br />5.) Sleep: Sleep is essential to your athletic development. When you sleep, you heal. Progress is a constant give and take between breaking down and building up--exercise breaks you down and sleep builds you up. Give your body the fuel it needs to heal--lean protein and fat immediately before bed will keep you in a good physiological state to burn fat and build muscle all night long. Sleep at least 8 hours every night. Make it a priority.<br /><br />6.) Rest: Don't exercise every day. You'll burn out. Schedule rest days after every two or three days of heavy training. You can speed up healing with ice, compression, mobility work, and good supplementation.<br /><br />7.) Instruction: Spend money on quality trainers, reading materials, seminars, and certifications. A few hundred bucks here and there will accelerate your gains much faster than advice from the counter guy at Gold's. <br /><br />8.) Comfort: Stray from the known path. Approach new skills as an opportunity to learn, not an opportunity to fail. The best athletes in the world spend all day working on their weaknesses, not reinforcing their strengths. <br /><br />9.) Goals: Write everything down. Set goals and work to meet them every day. Look back over your progress, and change what needs to be changed.<br /><br />10.) Stress: Your body doesn't distinguish between training stress and life stress. Minimize life stress to maximize your progress.<br /><br />None of this is earth-shattering. Incorporate these tenets in your training, one by one. Follow them 90% of the time, and you'll find yourself at the top of the scoreboard each and every week.<br />
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<em>Jon Gilson is the founder of Again Faster.</em>Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-51377436247891121482013-09-16T13:45:00.001-07:002013-09-16T13:45:50.763-07:00WOD 9/16/13 <br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span style="font-family: Calibri;">WOD courtesy of Crossfit Torch<o:p></o:p></span></div><o:p><span style="font-family: Calibri;"> <a href="http://www.cftorch.com/index.html">http://www.cftorch.com/index.html</a> </span></o:p><br />
<o:p></o:p><br />
<span style="font-family: Calibri;">TEXANS VICTORY WOD<o:p></o:p></span><br />
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<span style="font-family: Calibri;">8 Man Makers<br />
10 Burpees<br />
23 DB Snatches<br />
24 Front Squats <br />
31 Push Press<br />
38 Box Jumps<br />
56 Sit-ups<br />
80 Double Unders<br />
81 Med Ball Twist<br />
99 m Sprint<o:p></o:p></span><br />
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<iframe allowfullscreen="" frameborder="0" height="270" src="//www.youtube.com/embed/iMNnvhg1JcM" width="480"></iframe><br />
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Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-37366948069524025102013-09-16T13:32:00.001-07:002013-09-16T13:32:22.897-07:00Elbow Position with Coach Burgener<iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/DdkbJC1sZdc" width="459"></iframe><br />
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-57828190694579339942013-09-12T13:11:00.002-07:002013-09-12T13:11:45.032-07:009/12/11 WOD<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDUbsIR7q-EYlyl8_fn7nibjYEMyMpjM0WJmRehZBnTh27zSPNo0sze563RtTqI96XlR2XeTFCt9oIkCwklczScnvAr5dPf5ZLQ-Lz1ocDBa5gmH_QnT9iZRwc1E5iuWCflgNejxStiw/s1600/cf+eado.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhDUbsIR7q-EYlyl8_fn7nibjYEMyMpjM0WJmRehZBnTh27zSPNo0sze563RtTqI96XlR2XeTFCt9oIkCwklczScnvAr5dPf5ZLQ-Lz1ocDBa5gmH_QnT9iZRwc1E5iuWCflgNejxStiw/s320/cf+eado.jpg" width="320" /></a></div>
Todays WOD comes from Crossfit EADO<br />
<strong> Strength</strong><br />
Power/Squat Snatch<br />
4 @ 70%<br />
3 @ 80%<br />
2 @ 90%<br />
ME Strict Pull Ups<br />
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<strong> Metcon</strong><br />
10 Min AMRAP<br />
3-6-9-12. . . . <br />
Double-Unders<br />
H.S. Push-Ups<br />
Wall Balls, 20/14lbs <br />
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-39774272670249720212013-09-12T09:56:00.004-07:002013-09-12T09:56:50.921-07:002013 EaDo Elite Open<strong> </strong><br />
<strong> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7TFCZn7I-YTmwQofnZ6yVx-U7zDMiVkI1dmmo1PFFTL5eLS6KSVk8UygC8DByvu1AQhaSQ72-G3x8qTSfsFLIC__mc_JlJ1LD5mqCOTp0HqROd290sJNOsmLsX3DrAVLvb_tg9YKpXw/s1600/elite.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7TFCZn7I-YTmwQofnZ6yVx-U7zDMiVkI1dmmo1PFFTL5eLS6KSVk8UygC8DByvu1AQhaSQ72-G3x8qTSfsFLIC__mc_JlJ1LD5mqCOTp0HqROd290sJNOsmLsX3DrAVLvb_tg9YKpXw/s1600/elite.jpg" /></a> </strong><br />
<strong></strong><br />
<strong>***Registration opens Sept 12th @ 10am!***</strong><br />
Divisions:<br />Men's RxPlus+: 40 spots RXPluse<br />Women's RxPlus+: 40 spots Pistols <br />Cost: $100 Muscle Ups<br />---- Snatch<br />Men's Rx: 30 spots Handstand Walks<br />Women's Rx: 30 spots<br />Cost: $100 RX <br />
Entry fee: Includes T-shirt Kipping Pull Ups<br />
Prizes: Double Unders<br />Elite: Rope Climbs<br />1st Place: $2,000 Handstand Push Ups<br />2nd Place: $1,000<br />3rd Place: $500 <br />---<br />RX: <br />1st place $500<br />2nd place - $250<br />3rd place - $125<br />
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Visit CrossfitEado.com for more info!Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-23203225391189943992013-09-11T13:49:00.001-07:002013-09-11T13:49:18.472-07:00"The Don" 9/11 WOD"<strong>The Don</strong>" 9/11 Memorial WOD from Crossfit.com <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbJ17SZKcLVyRo1RYicR9c3xMI682WnoD6BC_15ZA8kmwDzd4jesEii6vobFiK_4Ms6jQDWuRevDE0m3VQQkLUFIye3hrCcIf5CTisaAFYwVCaasetcp8Ck5cDSmDymKNUuk6JBGYNfA/s1600/the+don.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbJ17SZKcLVyRo1RYicR9c3xMI682WnoD6BC_15ZA8kmwDzd4jesEii6vobFiK_4Ms6jQDWuRevDE0m3VQQkLUFIye3hrCcIf5CTisaAFYwVCaasetcp8Ck5cDSmDymKNUuk6JBGYNfA/s320/the+don.jpg" width="319" /></a></div>
For time:<br />66 Deadlifts, 110 pounds<br />66 Box jump, 24 inch box<br />66 Kettlebell swings, 1.5 pood<br />66 Knees to elbows<br />66 Sit-ups<br />66 Pull-ups<br />66 Thrusters, 55 pounds<br />66 Wall ball shots, 20 pound ball<br />66 Burpees<br />66 Double-undersNorman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-75331013571130106452013-09-10T06:51:00.001-07:002013-09-10T06:51:01.000-07:00Stone Moves If you remember I mentioned something about being active and enjoying the body you work so hard for in the gym or box, and not to be one who doesn't drink his own kool-aid so to speak this weekend i went indoor rock climbing. This was interesting to say the least. I was not only excited but surprised at how much indoor rock climbing takes out of you. My forearms were shot after the first 5 min of climbing, and I'm sure my fear of heights didn't help when your half way to the top and slip because of sweaty hands. All in all it was a great time and actually finished up just in time to watch a competition start up. These athletes were amazing from their upper body strength to their grip strength it was a sight to see. <br />
If anyone is interested the place I went to is called Stone Moves the people are very friendly and will give you a lesson on how to climb if you have never done it before. The address is listed below and let me know how you like it if you visit! <br />
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Stone Moves<br />
6970 Fm 1960 Rd W <br />
Houston, TX 77069<br /><nobr><span> (281) 397-0830</span></nobr>Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-48369288261906341342013-09-10T06:31:00.001-07:002013-09-10T06:34:47.330-07:00WOD 9/10/13<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhulGc4hCVxUhOArI03X0eWFTcYo-aYTOjRoqus9Qedq76zBXRqp6nznT31vT56Hii_SZlIWRK_0iKfPGxyehxQdWrCurIZHwY9ypg5owrCm4D5sjpk1FES_xVB6_9rn8IdhvuJzzpWew/s1600/burpees.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhulGc4hCVxUhOArI03X0eWFTcYo-aYTOjRoqus9Qedq76zBXRqp6nznT31vT56Hii_SZlIWRK_0iKfPGxyehxQdWrCurIZHwY9ypg5owrCm4D5sjpk1FES_xVB6_9rn8IdhvuJzzpWew/s1600/burpees.jpg" /></a></div>
<span style="font-family: Calibri;">Todays WOD comes from the box that started me out in
crossfit and is going to be the first in the “From Box 2 Box” series Crossfit
1960<o:p></o:p></span><br />
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<span style="font-family: Calibri;">35 min time cap!</span></div>
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<span style="font-family: Calibri;">25 Burpees</span></div>
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<span style="font-family: Calibri;">50 Thrusters 45/35</span></div>
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<span style="font-family: Calibri;">50 Pull-Ups</span></div>
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<span style="font-family: Calibri;">25 Burpees</span></div>
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<span style="font-family: Calibri;">50 OHS 45/35</span></div>
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<span style="font-family: Calibri;">50 Box Jumps 20”<o:p></o:p></span></div>
<span style="font-family: Calibri;">25 Burpees<o:p></o:p></span><br />
<span style="font-family: Calibri;">50 Jump Squats 45/35<o:p></o:p></span><br />
<span style="font-family: Calibri;">50 Push ups<o:p></o:p></span><br />
<span style="font-family: Calibri;">25 Burpees<o:p></o:p></span><br />
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Give Em Hell and Live Well!Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-7608806163544822542013-09-09T08:41:00.001-07:002013-09-09T08:41:24.001-07:00Introducing Garret Fisher<iframe allowfullscreen="" frameborder="0" height="270" src="//www.youtube.com/embed/pqtiiK2chpA" width="480"></iframe><br />
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<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><span style="font-family: Calibri;">As you may or may not know Garret Fisher burst on the scene at this year’s Crossfit Games and not only did he do well as a rookie but he finished in the top 5 with the likes of 3x Champ Rich Froning, Ben Smith, and fellow NorCal member and former Games Champ Jason Khalipa. I got a chance to grab a quick interview with Mr. Fisher and here is what he had to say about Crossfit, his experience at the games, and yes his hair.<o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><span style="font-family: Calibri;">ME:<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>What grabbed your interest in CrossFit? <o:p></o:p></span></span><br />
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<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span lang="EN" style="color: #333333; font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman";">Garret: CrossFit found me. I was just in a conventional gym and this guy by the name if Vince Carter saw me and told me to come and try this new fitness regime in his personal studio. The next week I did and now its history.</span><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><o:p></o:p></span></div><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><br />
<span lang="EN" style="color: #333333; mso-ansi-language: EN;"><span style="font-family: Calibri;">ME:<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Do you feel like where you train home gym or box matters when gearing up for competition? <o:p></o:p></span></span><br />
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<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span lang="EN" style="color: #333333; font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman";">Garret: Yes. The environment you train at means everything. The environment at NorCal is crazy and I think thats one of the biggest things that helped me do so well this year</span><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><o:p></o:p></span></div><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><br />
<span lang="EN" style="color: #333333; mso-ansi-language: EN;"><span style="font-family: Calibri;">Me:<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>How was it being at the games being so new to CrossFit? <o:p></o:p></span></span><br />
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<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><span style="font-family: Calibri;">Garret: <span style="mso-spacerun: yes;"> </span></span></span><span lang="EN" style="color: #333333; font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman";">It was a dream come true. 2 years ago I set a goal to make it to the Games and when I finally succeeded in this goal, it felt great.</span><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><o:p></o:p></span></div><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><br />
<span lang="EN" style="color: #333333; mso-ansi-language: EN;"><span style="font-family: Calibri;">Me:<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>What would you say is the biggest factor that got you to the games? <o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><span style="font-family: Calibri;">Garret: </span></span><span lang="EN" style="color: #333333; font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman";">Hard Work. There’s no substitute for hard work</span><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><o:p></o:p></span></div><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><span style="font-family: Calibri;">Me:<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Where does CrossFit go from here? <o:p></o:p></span></span></div><br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><span style="font-family: Calibri;">Garret: </span></span><span lang="EN" style="color: #333333; font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman";">I only see it getting bigger and better.</span><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><o:p></o:p></span></div><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><br />
<span lang="EN" style="color: #333333; mso-ansi-language: EN;"><span style="font-family: Calibri;">Me:<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>The question everyone wants to know what product do you use to keep your hair intact through a WOD?<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;"><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><span style="font-family: Calibri;">Garret: </span></span><span lang="EN" style="color: #333333; font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman";">haha thats a secret!<o:p></o:p></span></div><span lang="EN" style="color: #333333; font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span><br />
<span lang="EN" style="color: #333333; font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman";"><o:p> </o:p></span><br />
<span lang="EN" style="color: #333333; font-family: "Times New Roman","serif"; font-size: 12pt; mso-ansi-language: EN; mso-fareast-font-family: "Times New Roman";">Big Shout out to Garret Fisher for taking the time and stay tuned for more interviews of your favorite athletes! Give Em Hell and Live Well!</span><span lang="EN" style="color: #333333; mso-ansi-language: EN;"><o:p></o:p></span><br />
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com2tag:blogger.com,1999:blog-63682491771481072.post-49497146552793206012013-09-07T11:17:00.001-07:002013-09-07T11:17:45.016-07:00Be activeOne thing I notice is some people workout a lot and get in great shape but then do nothing. Today is a great day to get out and be active! Go to the park, go for a swim, play some basketball, go for a run, or just enjoy a bike ride. What ever it is make sure you put all those muscles to use that you bust your butt for in the gym. Later tonight ill post my activity for the day and hopefully give you an idea of what to do next time your feeling like you want to get out. <div><br></div><div>Give me Hell and Live Well! </div>Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-11900685309679506802013-09-05T12:16:00.001-07:002013-09-05T12:16:23.280-07:00WOD 9/5/13
Todays WOD courtesy of Fitness Culture<br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">4 Rounds for Time</span></div>
<span style="font-family: Calibri;"> </span><br />
<span style="font-family: Calibri;">400m Run<o:p></o:p></span><br />
<span style="font-family: Calibri;">11 Thruster (135/95)<o:p></o:p></span><br />
<span style="font-family: Calibri;">400m Run <o:p></o:p></span><br />
<span style="font-family: Calibri;">12 Power Cleans (135/95)<o:p></o:p></span><br />
<span style="font-family: Calibri;">400m Run<o:p></o:p></span><br />
<span style="font-family: Calibri;">10 Push Press (135/95)<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<span style="font-family: Calibri;">Thruster – going into a front squat then extending the bar
overhead <o:p></o:p></span><br />
<span style="font-family: Calibri;">Push Press – from the front rack position bend the knees
slightly and push the bar over head <o:p></o:p></span><br />
<span style="font-family: Calibri;">*<b>see the last two images in the picture below</b>*</span><br />
<span style="font-family: Calibri;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy5wKV77J-6qLJV70qpmXMjE2Rk5DazH8DYWSLi3_H7eCZOWg2Ph4kDVpX_kZLtILu_YaLyE4HtI1qEJo2fBNlT5R7SqH2gRZ8BojaqFxTkwhuE88rQbcLE1iEoc9oh5iH3pIwETxNfA/s1600/untitled.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy5wKV77J-6qLJV70qpmXMjE2Rk5DazH8DYWSLi3_H7eCZOWg2Ph4kDVpX_kZLtILu_YaLyE4HtI1qEJo2fBNlT5R7SqH2gRZ8BojaqFxTkwhuE88rQbcLE1iEoc9oh5iH3pIwETxNfA/s1600/untitled.png" /></a></div>
<span style="font-family: Calibri;"><o:p></o:p></span><br />
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-65842881049586562932013-09-05T08:21:00.001-07:002013-09-05T08:21:34.424-07:004 on 1 with Dan Bailey<iframe allowfullscreen="" frameborder="0" height="344" src="//www.youtube.com/embed/YrKokRDSZYg" width="459"></iframe><br />
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-17320347296066568932013-09-05T08:19:00.001-07:002013-09-05T08:19:11.919-07:00Is that Paleo?
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">The Paleo Diet is something a ton of crossfitters go by and this
is usually what they refer to when they say they “eat clean” here is just a brief
idea of what Paleo is and what it does for you. The Paleo Diet </span><span style="font-family: "Arial","sans-serif";">is based upon eating wholesome,
contemporary foods from the food groups our hunter-gatherer ancestors would
have thrived on during the Paleolithic era. </span><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">These
foods include fresh meats (preferably grass-produced or free-ranging beef,
pork, lamb, poultry, and game meat, if you can get it), fish, seafood, fresh
fruits, vegetables, seeds, nuts, and healthful oils (olive, coconut, avocado,
macadamia, walnut and flaxseed). Dairy products, cereal grains, legumes,
refined sugars and processed foods were not part of our ancestral menu.<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Decades of research by Dr. Loren Cordain and his scientific
colleagues demonstrate that hunter-gatherers typically were free from the
chronic illnesses and diseases that are epidemic in Western populations,
including:<o:p></o:p></span></div>
<br />
<ul type="disc">
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Obesity<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Cardiovascular
disease (heart disease, stroke, high blood pressure, congestive heart
failure, atherosclerosis)<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Type
2 diabetes<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Cancer<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Autoimmune
diseases (multiple sclerosis, rheumatoid arthritis, Crohn’s disease,
ulcerative colitis, etc.)<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Osteoporosis<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Acne<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Myopia
(nearsightedness), macular degeneration, glaucoma<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Varicose
veins, hemorrhoids, diverticulosis, gastric reflux<o:p></o:p></span></li>
<li class="MsoNormal" style="margin: 0in 0in 0pt; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in;"><span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">Gout<o:p></o:p></span></li>
</ul>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto;">
<span style="font-family: "Arial","sans-serif"; font-size: 12pt; mso-fareast-font-family: "Times New Roman";">For more info check out <span style="mso-spacerun: yes;"> </span>thepaleodiet.com<o:p></o:p></span></div>
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-9265296558303067112013-09-04T11:59:00.001-07:002013-09-04T11:59:10.363-07:00The Story of Fran by Greg Glassman<iframe allowfullscreen="" frameborder="0" height="270" src="//www.youtube.com/embed/-2nsZ9Lbz-8" width="480"></iframe><br />
<br />
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-30070331793298825772013-09-04T11:55:00.001-07:002013-09-04T11:55:54.941-07:00WOD 9/4/13
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Today’s WOD (Workout Of the Day) is from C4 Crossfit in Katy<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">If you do this or any other WOD from the blog post a comment
with your name, time, and weight (if scaled) <o:p></o:p></span></div>
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<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Good luck!<o:p></o:p></span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTDlgt3rxlRW7SFg5lF4vjip1Qq6-Y6wkaoT0DzwF-dGZXpxhYTAryEImBqcjR9jewgiA332spTgRDGDEpWi_A7-f5grTu6lKaSWk9Lx7vViyglAn93YVtNBzHrTiDMzavWgsIcZcEjw/s1600/oly-progression21.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="152" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTDlgt3rxlRW7SFg5lF4vjip1Qq6-Y6wkaoT0DzwF-dGZXpxhYTAryEImBqcjR9jewgiA332spTgRDGDEpWi_A7-f5grTu6lKaSWk9Lx7vViyglAn93YVtNBzHrTiDMzavWgsIcZcEjw/s320/oly-progression21.jpg" width="320" /></a></div>
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<span style="font-family: Calibri;">Warm up:<o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">100m Run, 20 Air Squats<o:p></o:p></span></div>
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<span style="font-family: Calibri;">100m Run, 20 Push-ups<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">100m Run, 20 Sit-ups<o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">100m Run, 10 Pull-ups<o:p></o:p></span></div>
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<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">WOD</span><a href="http://www.blogger.com/null" name="_MailAutoSig"><span style="font-family: Calibri;"> <o:p></o:p></span></a></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="mso-bookmark: _MailAutoSig;"><span style="font-family: Calibri;">21-15-9<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="mso-bookmark: _MailAutoSig;"><span style="font-family: Calibri;">Squat Clean
(155/115)<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="mso-bookmark: _MailAutoSig;"><span style="font-family: Calibri;">Front Squat
(155/115)<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="mso-bookmark: _MailAutoSig;"><span style="font-family: Calibri;">Shoulder to Overhead
(155/115) <o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="mso-bookmark: _MailAutoSig;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="mso-bookmark: _MailAutoSig;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;"><span style="mso-bookmark: _MailAutoSig;">Give Em Hell and
Live Well!</span><span style="mso-bookmark: _MailAutoSig;"><b><span style="color: red; font-size: 14pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast; mso-no-proof: yes;"><o:p></o:p></span></b></span></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="mso-bookmark: _MailAutoSig;"><b><span style="color: red; font-size: 14pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast; mso-no-proof: yes;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></b></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="mso-bookmark: _MailAutoSig;"><b><span style="color: red; font-size: 14pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast; mso-no-proof: yes;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></b></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="mso-bookmark: _MailAutoSig;"><b><span style="color: red; font-size: 14pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: minor-fareast; mso-no-proof: yes;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></b></span></div>
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-8916445900424816772013-09-03T18:08:00.001-07:002013-09-03T18:08:36.573-07:00The Sport of CrossFit<iframe allowfullscreen="" frameborder="0" height="270" src="//www.youtube.com/embed/924uWscTEd0" width="480"></iframe>Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0tag:blogger.com,1999:blog-63682491771481072.post-73089199335539243692013-09-03T13:01:00.000-07:002013-09-03T13:01:27.344-07:00Welcome!
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; text-indent: 0.5in;">
<span style="font-family: Calibri;">Lifters and Cross fitters welcome
to a blog dedicated to the dedicated, but not only for the experienced, also
for the first timers. This is for all the newbie’s to Crossfit but it’s also
for the traditional gym rats and overall fitness community. Now I know what you’re
thinking, and I’m not nor do I clam to be a fitness guru but I love and live by
it so I figure id share it on a broader scale. With this blog I will try to hit
on different restaurants, events, activates, and recipes that would coincide
with a healthy way of living as well as a bi weekly post that I call “From Box 2
Box” introducing you to a new Crossfit Box letting you know a little bit about
the coaches and the atmosphere as well as the steps it takes in dropping in or
who to talk to about signing up. Ill also try to keep you guys up to date on
any and all competitions going on in and around the Houston area and get some
athlete interviews from various boxes. <o:p></o:p></span></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt; text-indent: 0.5in;">
<span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span><o:p></o:p></span></div>
<span style="font-family: Calibri;"><span style="mso-tab-count: 1;"> </span>If you
guys have any suggestions along the way or want me to come by and feature your
gym email me at </span><a href="mailto:NormanRocWell@gmail.com"><span style="color: blue; font-family: Calibri;">NormanRocWell@gmail.com</span></a><span style="font-family: Calibri;">
<span style="mso-spacerun: yes;"> </span><o:p></o:p></span><br />
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<o:p><span style="font-family: Calibri;"> </span></o:p></div>
<br />
<div class="MsoNormal" style="margin: 0in 0in 0pt;">
<span style="font-family: Calibri;">Give’em Hell and Live Well!<o:p></o:p></span></div>
Norman Rocwellhttp://www.blogger.com/profile/17826656847136099722noreply@blogger.com0