Rest Day BBQ WOD (05.03.2009)

Wes at the "Fittest Person Challenge" in Connecticut
Awesome job, dude, heard you smoked it and grabbed 3rd place overall.  You better fill us in tomorrow when you get here to chill for the afternoon ... don't forget your sunglasses. 
(Wes is in the middle of the pack wearing a blue shirt and rocking socks "Fogle Style")

Rest Day BBQ WOD (05.03.2009)
Sunday is going to be a pretty nice day and you can expect us to take advantage of it.  Our normal weekend crew and a few other guests will be dropping by to hang out, hit up some WODs, and BBQ deliciousness up on the grill.  
There are a couple of our athletes that missed a WOD or two during the week and really have their hearts set on making up a particular suck-fest so there will be plenty of excitement.  Mike, Jefe, and I will be here regardless making more plans for the new Stable and putting in the rest of our gear/equipment orders. We would love for everyone to hang out with us and give their input, the more our little family wants to become involved with this the better.
It's been great watching everyone crush WODs the last few days and set new standards for themselves, the Rest day will be nice reward.  
I'm looking forward to seeing everyone tomorrow for a proper rest day discussion while we recline in the sun with cold beverages and grilled treats.  
We should enjoy the Garage while we still have it!

Below are some classic bits of information that CrossFit HQ has presented to athletes over the years.  
Simple and intuitive, the items below can help shape ideas in the novice CrossFitter on how to define and begin forging elite fitness.

World Class Fitness in 100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. 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 handstands, 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!" -CrossFit Inc.

CrossFitters consider themselves as fit as their weakest link and turn to these ten physiological attributes to help drive their emphasis in training. When I first saw this list of attributes I felt as if I had a solid idea of what the words meant in relation to athletic ability, upon reading the definitions I realized there was much that I had previously taken for granted.
1. Cardiovascular/respiratory endurance – the ability of body systems to gather, process, and deliver oxygen
2. Stamina – the ability of body systems to process, deliver, store, and utilize energy.
3. Strength – the ability of a muscular unit, or combination of muscular units to apply force.
4. Flexibility – the ability to maximize the range of motion at a given joint.
5. Power – the ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed – the ability to minimize the time cycle of a repeated movement.
7. Coordination – the ability to combine several distinct movement patterns into a singular distinct movements.
8. Agility – the ability to minimize transition time from one movement pattern to another.
9. Balance – the ability to control the placement of the body’s center of gravity in relation to its support base.
10. Accuracy – the ability to control movement in a given direction or at a given intensity.

Post thoughts to comments


JoeG said...

mike liquified hansen!


Mike Molloy said...

Hey Guys,

Sorry, Jenn and I won't be able to make it down... we're off to California for 4 days for some job related stuff.

Don't worry though, I'll be down as soon as possible!

211 said...

Modified Hansen:

Sorry to see we will miss Mike and Jenn today. Great work Wes! Fogle, I can't figure out how to post a comment on your blog.

211 said...

Modified Hansen
5 rounds of: 50 kb swings 1 pood, 30 burpees, 50 abmat situps:

SRD said...

4pm if everyone can make it in

SRD said...

looks like 5pm will be a better time for everyone, beer and meat mmmmm