Having spent my rest day at the ball park watching baseball great Ken Griffey Jr. I started thinking about how an athlete who's turning 40 next year stays at the top of his game? What are his training protocols? What is his diet like? How is he still such a powerhouse playing the game for 20 plus years? Post thoughts to comments.
Nial and Max battle it out to see who has to do the Cippy 500 and who has to do the Cippy 450.
Newly married and dedicated CrossFitter, Shalini told me she did push-ups before she walked down the aisle. Attached is a link to more pictures. Congratulations to you both!
http://www.kodakgallery.com/I.jsp?c=a1oa4vn.bn096lv7&x=0&y=39y4hu&localeid=en_US
Inspired by the Olympic Gymnasts, Lisa shows us her moves while working on her dips.
Everyone has that element of their training. For me it's running. My only advice is to tackle it head on. This was my run today. From my door to the top of Twin Peaks, possibly the most gruesome mile you will encounter!
Arturo is moving to Santa Cruz. The good news is, he's going to the mother ship of CrossFit. Arturo you will be missed, especially by our 7am family. Best of luck to you, and drop in anytime to train with us.
You know your WOD rocks when it opens with 100 push-ups.
Everyone pushed it tonight. Tom and Linda were the top finishers. Congrats!
100 Push-ups
25 Turkish Get Ups
25 Barbell Thrusters
25 Burpees
50 Lunge Steps with Medicine Ball Overhead
15 Turkish Get Ups
15 Barbell Thrusters
15 Burpees
100 Air Squats
Nurse Elizabeth brought in her friend Beth to the 5pm class yesterday. Upon finishing her first ever CrossFit workout, Beth's words were, and I quote: "I'm gonna Yak!" Not sure if she was alarmed or reassured when I told her she wouldn't be the first.
■ Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
■ Regularly learn and play new sports.
