 Last year's Marguerita and Mimosas crowd! We continue our Femme Fatale Week Grand Finale tradition with Marguerita and Mimosas! This year we are giving you the option to honor one of the ORIGINAL CrossFit firebreathers Eva Twardokens. Eva is a 2X Olympian in Alpine Skiing (Albertville and Lillehammer) and a 12 year veteran of the U.S. Ski Team. She has won 6 National Championships, Won a world Championship Bronze Medal, and is a World Technical Skiing Champion. She also is a Masters Weightlifting Champion. Eva was in a plane crash last weekend. She is in critical care. To get information on her status or ways you can help go to her Go Fund Me Page. Marguerita is one of the the newest "girls" introduced by CrossFit. She first appeared on the CrossFit mainsite on January 15, 2014. This Femme is named for a real life woman. But, like so many seductive and alluring women, Marguerita's identity remains an irresistible mystery. All we know of her identity is from this very cryptic message from Bingo on the CrossFit mainsite: How cool is this?! A new “Girl”! Gotta confess, I am always more than a little bit extra excited when I do a “Girl” I know, and this Marguerita chick just ROCKS! Clan bingo is chockablock filled with Marguerita fans, and “Marguerita” is a very cool WOD to boot! Watch the video demonstration.
We're heading to Bozeman Hot Springs tonight to celebrate Femme Fatale Week. Who's joining us? Post to comments if we'll see you out there and/or if you want to carpool.
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Coach Amanda does a strict muscle-up incognito.  Today's Femme was created to honor a young CrossFitter who died from melanoma. Amanda Miller competed in the 2009 CrossFit games and sadly, lost her battle with cancer less than one year later. “I just competed in the CF Games less than a year ago and now I’m dying.” Amanda wrote on her blog on March 9, 2010. Just over a month after writing those words she passed away. She was 24. On April 27, 2010 CrossFit.com created the Amanda workout in her honor. In 2010, the first WOD of the 2010 Games was dedicated to her and now Amanda is known as one of the gold-standard for fitness and tenacity in all of CrossFit. Foodie Friday Recipe - Instant Pot Spaghetti Squash by Nom Nom Paleo Enjoy a fool proof way to quickly (7 MINS) cook spaghetti squash in your Instant Pot. Cover these winter squash noodles with Bolognese sauce or chili or curried anything and you have yourself an amazing meal. Click on the image for the recipe.
100g of spaghetti squash has 27 calories, 6.5 g of carbs, 0.7 g of protein and 0.3 g of fat.  You guessed it! Today's Femme Fatale is FRAN. Of course, we just couldn't ignore the most difficult and alluring of all the CrossFit women. We hope you survive the pain-storm that today's workout is notorious for causing. Fran is meant to be fast, intense, and brutal. It is meant to leave you laying on the floor, gasping for air, looking up at the sky wondering what the heck just happened to you. Coach Glassman tells how he created this workout and how he decided to name his workouts after women. He was so impressed by the devastating simplicity of this workout, he named it using the same convention that the National Weather Services names hurricanes. In fact, today's workout is named for one of the most powerful hurricanes. There will never again be a hurricane using this name. The damage caused by the storm was so severe that the National Weather Service retired the name. We hope you survive the pain-storm that today's workout is notorious for causing. What do you think about Fran? How's your Fran Time? Think you can beat Miranda Oldroyd's time of 2:16, or Garret Fisher's 2:09? What if you scaled it so you could? Fran was introduced to the CrossFit community on November 21, 2004. Mental Toughness - The importance of Scaling It is necessary and expected that most of the time, nearly all of us will scale a workout. We don't really give a second thought to scaling or modifying a movement we are not yet able to do. For example, today pull-ups are on the menu, and many folks in the gym will scale them to ring rows. It's just what we do.
Have you considered scaling the load of a workout to be more specific for your bodyweight, or a percentage of your 1 rep max? It surprises the coaches when we hear folks fret over the prescribed weight of a workout. We prescribe weights based on the strongest 10% in the gym. Therefore, on any given day we expect at least 90% of you are going to scale the load. If you don't scale the load and it takes you twice as long to finish the workout, then something was lost in translation. You always have the coaches' permission to scale the load. A great way to do that (so that you get the same training adaptation as the prescribed load) is to define for yourself a scaling modifier. For example, Monday we did Diane (21-15-9 Deadlifts 225/155 + Handstand push-ups) Coach Amanda did it in less than 5 mins as prescribed. Coach Amanda's 1rep max deadlift is 265. That means she did Diane at 58% of her 1 rep max. What if you scaled Diane to 50-60% of your 1 rep max? You could probably do it in less than 5 minutes and have the same physiological adaptation (maximizing the phosphgen-creatine and glycolytic pathways without going into the oxidative pathway) as Coach Amanda. If you decide not to scale and it takes you twice as long as the folks who did it prescribed, then you missed the desired training stimulus. Next time you see a load prescribed, try scaling it to a percentage of your 1rep max or your bodyweight. Ask a coach for assistance. You might be pleasantly surprised at the training stimulus. Read this free CrossFit Journal article on scaling workouts.
Today's Femme Fatale is truly a workout of the people. she's a much loved mash-up of two famous Femme's, one of whom was introduced on November 11, 2004 and the other August 7, 2008. As far as we know, it was programmed for the first time publicly by CrossFit Apex (Souderton, PA, USA) who posted it as their workout of the day for Tuesday, April 28, 2008. She was picked up by CrossFit HQ and included in the 2010 Hawaii Sectionals (the precursor to Regionals back in the day and the year Coach Leslie started CrossFit). CrossFit officially launched in 2000. It started as a free resource for high intensity workouts. It's early days were truly an underground fitness movement that loads of people followed and did the workouts of the day WODs on their own at home or in a big gym. It remains a free resource for workouts, you can go to crossfit.com today follow the mainsite programming on your own. Now, CrossFit is 19 years old (yep, it's been around a long time) and is a major player in the health and fitness industry. CrossFit HQ has several new initiatives in addition to fitness. They recently launched a series of videos demonstrating how CrossFit workouts can be done at home by elderly and sedentary people. Perhaps you can help your mom or grandma do Tabata squats like this? CrossFit HQ recently launched a new CrossFit Health program that has 2 main initiatives: Exploit the influence of agriculture and pharmaceutical lobbyists in science and public policy. The CrossFit Medical Doctor Level 1 (CFMDL!1) Seminar which trains medical professionals in the CrossFit method so that they can share with their patients and fellow CrossFitters information on the importance of role of lifestyle choices in the control of chronic disease. It is very exciting to be part of a health and fitness organization that seeks to improve people's lives through lifestyle, nutrition, exercise, friendship and using fitness to have fun! |
Special EventsFeb 22 CrossFit Open Begins
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