Guy and company work the "get-up" on bring-a-friend day.

Getting over the “intimidation factor” is probably the biggest leap anyone has to take when starting CrossFit.  I had my own bout with intimidation when I finally decided to drive over the hill and give it a try.  It actually took me a few months to muster the guts to even try.  I couldn’t convince anyone else to go with me, the drive was almost 45 minutes one way, the morning class started at 6:00am, the list of excuses was potentially endless.  But for some reason I got over it and never looked back.

If you’ve felt intimidated at some point, realize that you’re in good company.  There are still times when I look at a main site WOD and get that same feeling in my stomach that I had one my first day.  What strategies do you use to overcome the intimidation factor?  Post your thoughts to comments.

March 11, 2010 WOD

Row 1000m

Then 5 rounds of:

Ring dips x 5
Push-jerk x 10 (95lb, 65lb)
Box jumps x 15

Rahul Doing Pullups, 3/4/10

It’s been eight weeks since our last CrossFit Total and it’s once again time to see how much you can back squat, shoulder press and deadlift.  We’ll perform the CrossFit Total during our 9:30am class this Saturday.  Everyone at CrossFit Genesis is encouraged to attend.

Planning to take part in the CrossFit Total this Saturday?  How heavy do you think you’ll be able to go?  Post a comment below and let everyone know!

Have you noticed the new blog post format we’ve used the past couple days?  (Group photos, more photos, and captions!)  Let us know what you think!

Tiffany and Ivan After the 5:30pm Friday Class, 3/5/10

March 10, 2010 WOD

500m row
rest 2 mins

As any reps as possible in 5 minutes:
power clean (men: 135 lb; women: 95 lb)

rest 2 mins
500m row

Semyon Doing Dumbbell Thrusters, 3/4/10

When a workout has a number of ring dips, pushups, or any other kind of pushing, you can bet I’ll be pacing carefully.  It’s one of the biggest things I need to focus on improving.  Instead, I often end up pacing too conservatively and not performing the pushing movements as hard as I do everything else.  I go just short of my limit, trying hard not to go too far and max out.  It’s my weakness and this is how I work around it.

For you it may be something else.

Many people don’t like running or don’t excel at it, so they don’t push themselves as hard on running parts of the workout.  Others find extra reasons to chalk up, so they’ll have more breaks during pullups.

It’s a natural to compensate for our weaknesses in this way.  In fact, it’s the best way to succeed at any given workout, competition, or real-life task.  Unfortunately, it’s not the best way to improve.  To get better, you must find your weaknesses and crush them.

It helps to have the support of your friends and coaches, reminding you to keep pushing hard even on the things you want to take it easy on.  Do you have a weakness on which you need to start working harder?  Post thoughts to comments below.

Don’t forget: today is Bring-a-Friend Day during all our classes!

The 5:30 Class, 3/4/10

March 9, 2010 WOD

As many rounds as possible (AMRAP) in 20 minutes:
10x dumbbell get-up (half each arm) (25% bodyweight)
10x pushup

* Scale as appropriate for fitness level by using a lighter weight for get-ups, performing only the situp portion of the get-up, and/or by modifying pushups to be performed on your knees.

We’re proud to announce the 2010 CrossFit Genesis Affiliate Cup Team: Jen, Sophia, Heather, Rick, Darren, and yours truly.

On Saturday, a brave crew of athletes arrived early in the morning to face the challenges Phil laid out for us.  Shortly thereafter and throughout the event, others from the CrossFit Genesis family came to watch and cheer.  From the very intense first workout, through the  long grinder at the end, everyone demonstrated their impressive fitness and tremendous fighting spirit.

Now we’re looking forward to training hard for the next two months — but only after spending the rest of the weekend nursing sore muscles and painful flashbacks of running with a bumper plate.  To the Affiliate Cup!

Affiliate Cup Team Tryouts, 3/6/10

March 8, 2010 WOD

Front Squat
7 sets of 3 reps

“Individually, we are one drop. Together, we are an ocean.”
- Ryunosuke Satoro

March 7, 2010 WOD

As many rounds as possible (AMRAP) in 15 minutes:
7x push press (men: 115 lbs; women: 80 lbs)
14x 24″ box jump
28x double-under

Classes are canceled but feel free to stop by from 8:00am-12:00pm to check out the CrossFit Genesis Affiliate Cup Team Qualifiers.  Athletes will be competing in 3 workouts over the course of 4 hours.  Anyone who shows up can attempt the workouts after the athletes have competed.  If you’re interested in seeing how you’d size up, stop in and give any of the 3 workouts a try.

March 6, 2010 WOD

Workout #1

Deadlift x 5 (245lb, 155lb)
Burpees x 10

5 rounds for time

Workout #2

1000m row

Then 3 rounds of:
Ring dips x 5
Power cleans x 10 (155lb, 85lb)
Pull-ups x 15

Workout #3

800m run with weight (45lb, 25lb)
Box jump x 21
Knees to elbows x 21
Overhead walking lunge x 21 (45lb, 25lb)
One-arm DB thruster rt arm x 21 (45lb, 25lb)
One-arm DB thruster lf arm x 21 (45lb, 25lb)
Double-under x 21
800m run with weight (45lb, 25lb)

We’re holding the affiliate cup team tryouts this Saturday and the workouts will be going at 8:00am, 10:00am, and 12:00pm.  The athlete’s trying out will be required to complete all three workouts, as prescribed.  Feel free to stop by and bring a friend.  If you’re feeling daring, there will be an opportunity to attempt the workouts after the athlete’s have competed.  See you on Saturday.

March 5, 2010 WOD

Deadlift

5-5-5

Then:

500m row
Kettlebell swing x 50 (36lb, 25lb)
500m row

big, shredded, lean, strong, ripped?  These are the usual questions I get on a fairly frequent basis.  No one has ever asked them in rapid succession, but over the past several years, I’ve been asked every one of these questions several times.

Lately it’s been, “How do I get big?”  My reply, “So, do you want to get strong or big?” Reply, “No, I want to get big.”  “So you don’t really care how strong you get, you could be 250lbs of flab and you’d be satisfied?”  Reply, “Well, I don’t want to get fat, I just want to get big.”  I had to stop and ask myself if “big” was one of the 10 physical fitness domains.  Nope.

To be honest, understanding how to become more fit is actually very simple.  The methods to get strong and/or lean are not complicated.  Ingraining the necessary behaviors to get there is another story.  We’re going to spend some time ingraining those habits over the next several weeks.   You’re going to notice some changes in the programming with an emphasis on strength.  So don’t be surprised when someone walks up to you and asks, “How do I get…….(interrupt them and say “strong?”).  You’ll definitely have the answer.

March 4, 2010 WOD

400m run
21 DB thrusters (35lb, 20lb)
21 Pull-ups
400m run
15 DB thrusters
15 Pull-ups
400m run
9 DB thrusters
9 Pull-ups

For time

One goal we all share (I hope) is to avoid living in some sort of nursing home or assisted care facility when we’re 80.  Unfortunately, many people are forced into these living situations because their health and fitness deteriorates to the point that they become quite immobile.  Among other things, the risk of falling and not being able to get up becomes very real.

When you’re 75, and trying to avoid this fate, which of the following would you rather be:

• Able to squat 300 lbs and run a 9-minute mile, or
• Able to squat 150 lbs and run a 5-minute mile?

Post your answer and reasons to comments.

March 3, 2010 WOD

“Nancy”
5 rounds for time:
400m run
15x overhead squat (men: 95 lbs; women: 65 lbs)

This one’s for the leaderboard!

The CrossFit.com main page posted a video from the Sac-Town Affiliate Throwdown a few days ago.  Several CrossFit Genesis athletes made appearances, so check it out! ([wmv] [mov])

Speaking of throwdowns, the “Angie” finals are just a couple weeks away!

March 2, 2010 WOD

Shoulder Press
3 sets of 5 reps
straight sets (use the same weight for all working sets)

3x max reps strict pullups (palms facing away)
3 minute rest between sets