.com WOD demo and instructional

I was honored to be called upon to give the .com wod demo to today's wod. The workout was insane and it involved my favorite lift. Here's how it came out!!

Featherweights Vs "Nicole"

Here's 2 videos from CrossFit Central's "Beat the Coach" series where various trainers perform benchmark workouts and see if Central's Athletes can beat their time. Posted below are mine attempt as well as my favorite fitness nemesis ;-) Benjamin Palmer. Notice his humorous bit of trash talk at the end of his video and my comical fall at the start of mine.

For those who don't know- Benjamin and myself have been going toe-to-toe in friendly competitions as of late. We had a Featherweight Throwdown last week. BE LOOKING FOR THE VIDEO LATER THIS WEEK!!! For it is truly worth watching. We are both "theatrical" in nature and it is obvious in all that we do. Hopefully you find some viewer entertainment in our endeavours!

Benjamin's WOD



Ben's score 6rds, 57 pull-ups

Randa's WOD



Randal's Score 6rds, 137 pull-ups (Insert trash talk here--->) BAM!! what you got, huh???

1/11/11 Kettlebell WOD

15 Thrusters
15 Pull-ups
400m run
21 OH Swing
12 Pull-ups
400m Run
9 Deadlift
9 Push-ups

LCRA WOD 2/1/10

20 DB Deadlift
20 Russian Twist
20 DB Squat Clean
20 Push Press
1 Lap

4rds

(sorry , no pic. still in recovery...)

KB WOD 1/27/10

50 Overhead Swings
40 Jump Squats
30 Russian Twist
20 KB Sit-ups
10 Push-ups

2rds

(photo by desertrainpictures.net)

LCRA WOD 1/22/10

50-30-20
OH Squats
Russian Twist
American Swing (with kettlebell or dumbbell)

"The Hopper"

KB WOD 1/21/10

400m run
30 box jump
30 kettlebell wall ball

3rds

Kettlebell "The Battle"

KB WOD 1/14/10

HSPU 3
American Swing 9
Thrusters 5

AMRAP15

CC's Fittest Games Preview

CC-Fittest Games-Part1 from CrossFit Centralon Vimeo.

Athletes Without Boundaries

"Let me tell you what the WOD represents. (the workout of the day)- It represents a advanced routine guranteed to exceed overtime the capasity of the world's fittest human beings." -Coach glassman

What is CrossFit

CrossFit is a comprehensive health-and-fitness program designed for universal scalability; meaning so long as you're committed, you can get started regardless of experience level. Rather than change programs, we change our loads and intensity to meet the demands of everyone from the elderly to champion cage fighters.

How to Do CrossFit Exercise

How to Do the Cross Fit Exercise
By eHow Sports & Fitness Editor



Cross fit is one of the newest and hottest advances in exercise science. Based on years of fitness research, cross fit uses multiple functional exercises done at a rapid pace to push you to new levels of functional fitness. Follow these steps to begin doing your own cross fit program.


Step1-Familiarize yourself with the cross fit philosophy. Cross fit is about functional fitness. As such it adapts principles from multiple fitness and nutrition disciplines to build its program. Get familiar with cross fit by exploring the official cross fit website, Crossfit.com, and by asking questions on the Crossfit.com forum or speaking with your trainer (see Resources below).

Step2-Begin with what you know. The beauty of cross fit is its simplicity. This means that you can begin with virtually any set of exercises, even ones as basic as running, push-ups and sit-ups. Take one of the major cross fit techniques, such as high intensity interval training, and apply it to the set of exercises you are most familiar with.

Step3-Start using unfamiliar motions and equipment. Many people get intimidated by cross fit's focus on barbell deadlifts, cleans and advanced pull-ups. However, all of these exercises are very doable and do not take expert knowledge, but just patience and a good teacher. Choose one of the more advanced, intense exercises, such as the deadlift, and work it into your routine. Then pick a few others so you reach a more advanced level.

Step4-Work for time. The next addition to getting the swing of cross fit is a time objective. Part of the cross fit philosophy is that speed increases intensity, and intensity increases fitness. So, start clocking each of your exercise sets and circuits and attempt to break your own records each time. Alternatively, you can attempt the Crossfit.com "workout of the day" and compare your time with that of other cross-fitters.

(copied from http://www.ehow.com/how_2123380_cross-fit-exercise.html)

6 Week Lean Turkey Challenge

Myself, along with 6 CrossFit particiapants, compose one of the teams in CrossFit Central's Lean Turkey Challenge. Its 6 weeks to get as lean as posible before the holiday madness kicks in. Besides amazing fun yet difficult workouts, we are zoning, and supplementing with Advocare to get us the best results possible.

Fear the Turkey...