11/10 Coach's Choice Saturday
9/11 A Hero for Patriot Day
The evening class gets some barbell therapy!
Today is the 17th anniversary of the September 11, 2001 terrorist attacks. Today we remember all those who lost their lives, and honor the day with a hero and a poem by Maya Angelou, Human Family.
I note the obvious differences
Bench press? Yeah, we got that. So does Chris and Tom.
Have you every wondered how a CrossFit WOD gets its name? If you've completed our Foundations program, you know that the first of the CrossFit women workouts were named for destructive storms and hurricanes. Later, as CrossFit gained traction and Coach Glassman started training more women, he named workouts for real life Amazons. Today's workout is named for Powerlifter Lynne Pitts.
A competitive powerlifter in the late ’80s and early ’90s, Pitts discovered CrossFit in 2003. She started doing the workouts in her garage gym in New Hampshire and began posting her results. Back then only about five to 10 people posted each day. Two of her favorite movements were the bench press—she once had a double-body-weight bench press—and the pull-up. Here's how she describes the origin story of her workout:
“It was wake up, hop on the computer and find the workout,” she said. “I was like, ‘Holy cow, it’s perfect!’” Pitts said.
This workout is loved by many because it is not for time. As CrossFit has developed over the years it has become more common to move from bench press directly to pull-ups then rest as much as needed between rounds.
Our coaching staff recently finished their Level 2 Training, and one of their instructors was Dave Lipson. Here he is in this 2011 CrossFit video demo of today's WOD.
Today starts Podium Week, our twice annual fitness testing week. Every December and May we take stock of our strength, skills and metabolic conditioning by performing the CrossFit or Powerlifting Total, the Level 4 Gymnastics Skills tests, the Level 4 Conditioning tests, an endurance workout and the Baseline.
Repeating these workouts twice every year shows us our strengths and weaknesses. It shows us if our fitness is increasing or if we've hit a plateau. It can motivate us to stay committed our fitness program and can provide just the spark we need to take our fitness to the next level.
We call it Podium Week because we will celebrate your WINS today. Did you get a PR? Yes! That's Podium worthy. Did you do something for the first time? Yes! That's Podium worthy. At the end of class your coach will set up some podiums and ask you to write your accomplishment on a small whiteboard. We'll snap your photo and send it to you as a reminder of your amazingness.
We held our first Podium week in December 2015 with the CrossFit/Powerlifting Total, and that's how we'll start this week. The CrossFit/Powerlifting Total is best test of pure strength there is. The CrossFit Total was created by our favorite strength coach, Mark Rippetoe, who introduced it to the CrossFit community in 2006. We will pay attention to his coach's notes today:
"Here are some basic precautions that need to be followed for safety:
1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2) Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3) Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for."
True Spirit Holiday Party December 8
Join us for our first ever Winter Holiday Party. We will do the 12 Days of Christmas Workout at 5:30pm, then enjoy a Paleo Potluck and White Elephant gift exchange starting at 6:30 PM. If you don't want to workout, then join us for the potluck and gift exchange. Friends and family are welcome!
Please bring a Paleo dish to share (meat, vegetables, nuts/seeds, no dairy, no grains, no dried legumes). We'd like to include a recipe exchange, so please bring small cards or printouts of your Paleo recipe to share with everyone.
March 26 - May 3 OCR Training with Coach James
Record your WOD on Beyond the Whiteboard.
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