WHERE DO WE GO FROM HERE? ? ?

The staff at Columbia CrossFit would like to wish all of our gym members a very Happy and Healthy New Year and continued growth and development of your fitness levels in 2012!

Columbia CrossFit would like to update all of our gym members on some of the NEW changes for 2012.

CCF will be under new management for the 2012 season.  We would like to extend our thanks to Dan Gaucher our head trainer for all of his hard work in getting the gym set up last year and for his time well spent working with clients in the gym.  We wish him well with his future endeavors.

There is a new sign in policy for gym members as of January 1, 2012.  All gym members are required to sign in/out at the front desk of Crossroads Physical Therapy (located above the CCF gym) before class begins and after class ends.  After you sign in for class, you may enter the upstairs gym located at the far right end of the building.  The upstairs gym will be outfitted with "state of the art" CrossFit equipment and we are very excited to begin classes in this new space.

JANUARY CLASS SCHEDULE:

ATTENTION ALL GYM MEMBERS:
Columbia CrossFit has many new and exciting changes beginning in 2012!  Here is the NEW CLASS SCHEDULE  beginning January 1, 2012.

Class Times:
Mon. - Thursday
12pm   5pm   6pm

Friday
12pm    5pm

Saturday
9am     10am

Open Gym Times:
Mon-Wed.   6:30am - 11:00am,  1:00pm-4:00pm
Thurs.- Friday   8:00am- 11:00am , 1:00pm - 4:00pm

**PLEASE NOTE:  THE GYM WILL BE CLOSED JANUARY 2nd.  CLASS WILL RESUME ON TUESDAY JANUARY 3rd.

Open Gym Time may be used to improve your CrossFit skills and/or workout without being in a structured class.  The open gym daily rate is $10.  There will be no supervision or instruction by the CrossFit training staff during this time.  (There is no fee for our members paying the monthly membership fee $100/month.)

COLUMBIA CROSSFIT:    "FIT FOR LIFE" PROGRAM!!!
The staff at Columbia CrossFit would like to extend and invitation to our gym members to join the "Fit For Life" club.  This is a consultation/ review program in which the gym member will have access to the trainers for 1 on 1 consultation in areas such as lifting form, diet/nutrition, exercise program development, goal setting, etc.  The times are by appointment only for the "Fit For Life" club members.  Consultation time will be after the 6:00pm class on Monday and Thursday.  The program fee is $50 / month which includes unlimited program review/ consultation services. The appointments run between 30-45 minutes each.  All appointments are to be arranged via email.

**ATTENTION GYM MEMBERS:   BE SURE TO MARK YOUR CALENDARS!!!!

Columbia CrossFit will be partnering with Trinity Seminars to offer two days of learning Feb. 3-4 at Crossroads Physical Therapy/ Columbia CrossFit.  We will be offering the Functional Exercise I Seminar!  This course will be offered at a reduced tuition ($300/ family) and will outline the basic principles of exercise, the physiologic response to exercise, how to create your own exercise program, and much, much more!  We hope that you will be able to attend this event and continue to progress you and your family's health through fitness.  You may register for the seminar here  by using the PayPal button at the bottom of the page.  We  would like to encourage all of our gym members to take advantage of this special offer through Columbia CrossFit.

When You Think You Can't. . . . . Think Again!

Be sure to LOOK at this image closely....  When you think you can't, think again. . .

Earning every inch of his nickname, South Africa’s “Bladerunner” Oscar Pistorius, a double amputee, competed in the men’s 400m semifinal at the IAAF World Championships in Daegu, South Korea. Photo: Mark Blinch/Reuters

CLASS SCHEDULE CHANGES. . .

We would like to take this opportunity to wish all of our gym members a Happy and Healthy Holiday Season! 
Here are the CLASS SCHEDULES  for the last week of DECEMBER.

12/26                                Monday      NO CLASS
12/27 - 12/29                   Tue-Thur     12pm      5pm      6pm
12/30                                Friday         12pm      5pm
12/31                                Saturday      9am      10am

We'll see you at the BOX....  Remember to bring a friend or family member to class this week... It's a great time to start the New Year off on the Road To Fitness! 

Why We Get Fat and What to Do About It. . .

Join investigative journalist Gary Taubes, author of Why We Get Fat and Good Calories, Bad Calories, as he addresses CrossFit HQ Seminar Staff at the Trainer Summit held in October in San Diego.

“I’m interested in trying to get the medical-research establishment to change the way they think about the foremost medical issues of our day, which is obesity,” he says.

According to Taubes, the current energy-expenditure hypothesis says that obesity results from caloric imbalance due to an overly prosperous “toxic environment.” He provides examples of how this hypothesis falls short of explaining obesity prevalence in malnourished populations with high activity levels.
Taubes explains that fat accumulation is regulated by insulin, which is the “fat-storage hormone.” To lose fat, you have to lower insulin levels. Because insulin is secreted in response to dietary carbohydrates, Taubes suggests restricting carbohydrates, especially high-glycemic, starchy carbs.
The video below gives a nice summary of most of the critical points presented in the book ‘Why We Get Fat’. I highly recommend those of you who have not read this book to set aside the 20mins and watch this whole video. Equally if you have read the book then this video serves as a good refresher.
This is the condensed version. If you really want to educate yourself on the topic click here for part 1 of 3

The Road To Fitness. . .

Tonight as I walked through the gym I noticed many of you after you had completed the WOD.  Covered in sweat and breathing hard, it was the first time that I saw what I've been looking for in our athletes.  Behind the sweat, there was a smile... Behind the labored breathing, there was a feeling of success.  In case you haven't noticed, the workouts this week have been harder than usual.  And I'd like to take this opportunity to congratulate the entire community on raising your fitness bar and doing more work!  Your trainers have noticed your commitment to your fitness level, to your health, and to your community.  The road to fitness is a long one, with slow change and small victories, and you are all growing stronger.  The workouts will continue to grow with you!  I tell you this not to scare you but to inspire you to continue to raise the bar every day.
     There is another part of fitness that we have to look at also.  Now that you are becoming a seasoned athlete, it is your obligation to continue to inspire those around you through your actions, words, works, and lifestyle... I would like to encourage all of you to bring a family member or friend to the gym with you over the next month.  Introduce them to exercise slowly and encourage them to continue to work small WODs every day.  Starting slow and allowing your body to adapt to the WODs ensures a safe / injury free experience and sets us up for a successful lifetime of exercise!  As the community continues to grow, we are all excited by the small victories that are occurring everyday.  I would like to encourage each of you to share your victories and successes with your fellow gym members.  It inspires me to hear your successes!  I'll be the first you share with all of you... tonight I achieved a personal record for my clean.  In the beginning of the year, my clean and jerk was only 95 pounds.... I set a goal for myself to reach 185 pounds by December 31st.  Although I did not clean and jerk 185 pounds tonight, I was able to achieve half of my goal by cleaning 185 pounds.  A small victory that will lead me to my goal!  Today at the gym, let you trainers and fellow gym members know what your victories are, I can guarantee you it will inspire them as it does me...

 Until then...   Stay Strong.     Stay Fit.

STAIRS ARE FASTER THAN ELEVATORS. . .

A light-hearted study in the latest Canadian Medical Association Journal compared how long it took for four subjects to travel between floors at a hospital in Saskatchewan, using a variety of routes ranging from one to six floors. The results: 13 seconds per floor via the stairs, and 36 seconds per floor using the elevator (including time spent waiting for the elevator). By their math, that means hospital workers would save 15 minutes each day by taking the stairs. Taking the stairs during your workday can also make a measurable difference to health.
The study abstract is here, and a news article is here. Of course, your mileage may vary: hospital workers move between floors quite frequently, unlike many office workers. Still, I almost always find I can beat the elevator by taking the stairs.

Stay Strong.  Stay Fit.

Burpee Box Jump ? ? ? Are You Kidding Me !

For those of you who are looking to attack today's WOD but aren't sure what a burpee box jump is, I have pulled a video off the net to help illustrate what we are looking for... I hope you enjoy the WOD!

Fitness vs. Fatness

This study weighs in on the question of whether fitness or fatness is a more important marker of health (abstract here, press release here). This is a nice, clear one. The researchers followed 14,345 men (with an average age of 44 at the start of the study). They did two detailed physical exams just over six years apart (on average), then followed the men for another 11 years to see which ones died, and why.
Basically, there are two variables of interest:

1. Did the men lose weight, gain weight, or stay stable between the two exams?
2. Did the men lose fitness (as measured by a maximal treadmill test), gain fitness, or stay stable?

The result: those who maintained or improved fitness were less likely to die by ~30-40% compared to those who lost fitness — even when you control for factors like BMI. Obvious and expected.
But what about weight? As you’d guess, those who gained weight were more likely (by 35-39%) to die of heart disease than those who lost weight or stayed stable. BUT if you take into account changes in fitness, then the effect of changes in weight almost disappeared. So this is further support for Stephen Blair’s argument that it’s fitness that matters, not fatness, when it comes to predicting health (and Blair is, indeed, one of the authors of this paper). As the press release puts it:

“This is good news for people who are physically active but can’t seem to lose weight,” said Duck-chul Lee, Ph.D. [...] “You can worry less about your weight as long as you continue to maintain or increase your fitness levels.”

But let me add one clarification. Whenever this topic comes up, I often hear from people who say something along the lines of “See, BMI is meaningless! This proves that doctors should never even measure weight, because it doesn’t predict health.” Not quite. Let me reiterate: those who gained weight in this study were 39% more likely to die of a heart attack than those who lost weight. The reason weight gain doesn’t stay as an independent predictor of death is that those who gained weight also (on average) lost fitness, and those who lost weight also (on average) gained or maintained fitness.
So the very important message that this study reinforces is that it’s fitness that matters most. Keep exercising even if you don’t see changes in your weight, and you’ll be gaining extremely important benefits. But don’t interpret it to mean “it doesn’t matter if I gain weight, because weight is meaningless as a health marker” — because there’s a decent chance (though it’s certainly not guaranteed) that if you’re gaining weight, you’re also losing fitness.
(One final caveat: as the press release notes, 90 percent of the men were either “normal weight” or “overweight” — i.e. BMI under 30. So you can’t assume that the same lack of problems would hold true for the “obese” category with BMI over 30.)

"What is the single best thing we can do for our health?"

Found this video via runblogger.com the other day and thought I’d share here as well. Dr. Mike Evans provides a very creative answer to the following question: "What is the single best thing we can do for our health."

The Minimal Run . . .

Here's a short film on minimalist running.  There are many web sites and blogs out there describing the benefits of barefoot running.  If you'd like to explore the minimalist running style, contact your trainer today to set up some running lessons.  You won't regret it!

Keep it Tight in the Middle!

  Solid.          Weak Core.      Tight Shoulders.

I pulled this image off the main site today.  It says a great deal about the importance of keeping your core tight when lifting overhead.

Who's A Sumo What ? ? ?

The Sumo Dead Lift High Pull (SDLHP) is featured in today's WOD.  If you are not familiar with this movement I'd like to encourage you to view the short video below to familiarize yourself with it before class.  Although not a difficult movement, it can really gas you out after a short while.  Constantly varied?  You Bet! 

Tabata. . . Why Bother ? ? ?

What is Tabata Training?

prepare work rest } x 8 = 1 tabata

With Tabata training you exercise for 20 seconds then rest for 10 seconds, and repeat 8 times. This with a short preparation time before starting is a Tabata. It's that simple.
This technique discovered by Dr. Izumi Tabata in Tokyo gives you maximum benefits in a short period of time.
Benefits:

• It burns fat! Tabata raises your metabolism (great for morning workouts)
• It's fast! You gain the same benefits of long drawn out workouts in shorter time
• It's versatile! You can do heavy weightlifting or light aerobics or anything in between. Do the exercises that are right for you, but do them!
• It's proven! It really works, this technique has been researched extensively, and it is becoming popular because people are getting results!

How To Do Tabata Training

You can do Tabata training with weights or simple body weight exercises. First choose what type of exercise you will do. Start with a short preparation to get ready and alternate between work and rest periods for eight cycles. During the work period exercise continuously and as rigorously as you can for the entire 20 second period. During the rest period, stop exercise, catch your breath, and get ready for the next work period. Repeat this for eight cycles.
Tips:

• Do Tabata Training in the morning to raise your metabolism, and burn more fat throughout the day.
• Alternate exercises if you wish to give your work out a variety. For example, maybe you do squats on work period 1, and then on work period 2 you do jumping jacks, and you alternate between the two.
• Find a good Tabata timer, we recommend Tabata Pro for the iPhone and iPod touch, or our free online tabata timer at tabatatimer.com
• Start off light. Treat your first few Tabata workouts as practice. Ease in to the routine.

CrossFit Class Schedule Reminder. . .

Classes will be canceled for Friday December 9th and Saturday December 10th.  Classes will resume on Monday.  We'll see you at the BOX!

Why DoYou CrossFit ? ? ?

This is why I CrossFit . . .

                                                          Why DoYou CrossFit ? ? ?

Spend some extra time tonight with your fellow CrossFitters at the gym and ask each other why you do what you do... not only will you begin to learn about each other, you just might learn something about YOU...

The Recovery Process. . .

This past weekend, Columbia CrossFit members were invited to spend time in a Functional Exercise seminar offered through Trinity Seminars .  The seminar discussed human physiology as it relates to metabolism, the importance of programming and how to program yourself appropriately with exercise, recovery from exercise, and lots more.  Tonight, I would like you to take a long, hard look at your program.  It's important to eat right and to exercise daily, but how many of you have given thought to what you are doing after exercise?  When you get home from the gym, are you grabbing those easy carbs and crashing on the couch?  Recovery is just as important as the workout!  Especially if you CrossFit.  The workouts can be brutal some nights and your body needs time to repair and replenish it's reserves that were spent during the WOD.  If you don't assist your body in recovering properly, will it perform appropriately the next day in the class?  Probably NOT! 
     It is critical that we take a look at managing four main components of recovery:  1. Inflammation  2. Replenishing Nutrients/ Hydration 3. Soft Tissue Mobilization / Stretching 4. Rest 
Believe it or not, there is a right and wrong way to manage these four components of a workout.  If you're not sure, contact our staff of trainers to set up an appointment to discuss which recovery program will work best for you.  We are always looking to improve the performance of our athletes and put a great deal of time researching exercise, human performance and mobility.  It would be our pleasure to help you devise a program that will lead you to achieving all of your fitness goals.  Until then. . .

Stay Strong.  Stay Fit.

Shoulder Prep Is Critical

Here is a video taken from the Mobility WOD website.  Kelly Starrett, DPT started posting mobilization exercises that you can perform at home to assist you with flexibility, recovery, and injury prevention.  Today we will post a video describing stretching of the Thoracic Outlet.  This region of the body contains a vast amount of nerves and arteries that lead into the hand.  If tension builds in the thoracic outlet, shoulder elevation will be limited and you run the risk of injury when pressing overhead.   So take a look, let us know what you think, and ask your trainer if he or she can help you with your mobility today!  We'll see you at the BOX. . .

Constantly Varied.... with Structure?

Do you remember the first time that you entered the CrossFit gym?  The now familiar shout of "3,2,1...GO!" rang in you ears, and then the gym began to move... A wave of athletes all began moving in seemingly randomly selected movements that you had never seen before.  Those same movements now familiar to you, are the crux of your day.  Every day as you enter the gym as I do, your anxiety and excitement build as you search for the WOD on the white board.  And every day, the workout is different.  Constantly varied, or so you're told.  But is it?  Believe it or not, there is a method to the madness!  I would like to share with all of you the CrossFit pyramid.  This diagram will reveal to you a hierarchy of movements that when balanced right, will lead to success in the gym.

At the base of the pyramid you will see nutrition.  Think of your food as the gasoline for your engine.  Without the gas, the car won't run.  If you put in a higher octane, the car may run a little faster.  This is why it is critical that we fuel our engines with the best nutrition possible.  The next level is your cardio component.  The heart is the pump that brings the nutrients and oxygen to your muscles.  The more efficient the pump, the faster the oxygen and glucose can get to your muscles for better performance.  It is critical to have a well conditioned heart before moving on to the next level, gymnastics.  Controlling your body in space is how we negotiate our daily environments without injury.  The gymnastic component of CrossFit allows our brains to connect with our bodies and develop a seamless transition between the various movements in your daily workouts. Activities like squats, push ups, pull ups, and lunges are all examples of gymnastic based movements.  Once we have established a sense of how to control our bodies in space, it's now time to attempt to control an external object in space.  Enter weightlifting & throwing!  Weight lifting and throwing although intimidating to many of you, is a critical part of strength development and in promoting bone density as we age.  EVERYONE should be weightlifting.  Once you have reached this level of the pyramid, it's time to think about a few sessions with a CrossFit trainer.  The one on one sessions that a trainer can provide are necessary to ensure you are maintaining proper form when moving the load.  The power generated from some of the Olympic lifts can be extreme and believe me, form matters.  I would like to share a bit of personal information with you on this topic.  When I first began to perform the snatch, I was working with a 75lb. load.  After one session with one of the trainers at the gym, my snatch went from 75lbs. to 125lbs.!  Form matters... be sure to contact your gym's trainers and set up a session or two when you are ready to take on the lifting component, you won't regret it.  At the top of the pyramid, you will see SPORT.  Yes, that's right, sport.  And here all along, you thought CrossFit was your sport/ activity.  CrossFit is preparing you for your sport/ activity.  When all of the components of the pyramid are met, from the base to the top, you will be able to perform your sport/activity without injury because you are now physically prepared for any situation!  CrossFit has changed the lives of many of our gym members and it has been a pleasure to watch my own life change as well.  I am stronger, faster, and more prepared.  I am confident in my athletic ability, my mental toughness, and my ability to recover from injury if needed.  I hope you will study the pyramid and if you have questions, bring them into the gym. Your CrossFit family will have the answers.
Stay Strong.  Stay Fit.

Snatch Balance. . . . A Balancing Act ?

Many of our gym members are new to CrossFit and it is easy to become overwhelmed with the vast number of exercises that CrossFit exposes you to.  One movement that seems to be overlooked by many trainers is the snatch balance.  This is a great way to become confident with stabilizing weight overhead while in a squat position.  Please review the video below as it will help many of you with the WOD for 12/1/11. 

Testimonial

This is the first winter that I know that I'll be in better shape by spring than I am in the fall. I have always been athletic, but usually I notice that when I stop improving in a particular sport, I don't enjoy it anymore. I have always stopped and I look for "the next thing."

I have been doing Crossfit two times a week for three months. I am in better shape now than I was more than a decade ago, when I played ice hockey at Uconn. I've done kempo, triathlons, jujitsu, boxing, and zumba, but none have compared to the fun of crossfit. I love every single class, and I love that it continues to challenge me every time I come work out. Working with a supportive group of people is so motivating, and I am one that always said, "I'll never join a gym!" I just had never been to the Columbia Crossfit gym!

You know how you can't improve one area of your life without every other area being affected? Well, that is what I feel about Crossfit. How can I go workout and give 100%, and then not give 100% in the rest of my life? Since starting Crossfit, I've noticed that every area of my life looks brighter and is more satisfying.

Doing Crossfit has seriously improved my overall quality of life. I am so grateful!!

Leah Hardy



Thank you for sharing with us Leah. I hope more people can send us some of there testimonials on how Columbia CrossFit had help change there lives.

The Importance of Personal Training

People join a gym for many different reasons, some to lose weight, others to get ready for a big event or race. Whatever your goals are, Columbia CrossFit's Personal Trainers can help you get there quicker and with more efficiency and better technique. When working with a personal trainer, you will not only be working hard but you will be working functionally as well. There is no set course of action when you meet with your trainer for the first time. We will sit down with you to discuss your goals and what you expect from personal training. Then, we will also watch you move.  This is one of the biggest keys to success and also what separates trainers here at Columbia CrossFit from any old gym in a mall. If you have problem areas or restricted range of motion, we do not work around it, we work with it to help fix the issue. Mobility/ Flexibility is a big limiting factor we see all the time in the gym. This is a big area of focus when you meet with your trainer. The first part of each personal session will start with mobility exercises.

Nutrition!!!! You and your trainer can talk about your nutrition and how to make it better or more specific to your goals. The right nutrition can be the biggest key to success, and everyone is different. There is no such thing as a diet that works perfectly for everyone. So your trainer can sit with you and talk about your specific needs to fuel your body correctly.

 Lastly, a watchful trained eye is always on you. Not only will you get great instruction on how to perform exercises, but your trainer will be able to demonstrate for you (Visual learning), cue you with quick words of advice(Auditory learning), and also put you into the correct positions using various methods with bands or weights (Kinestetic learning). They will also keep track of your weights and progress as well so that you are constantly improving.

So contact us today to set up your personal training session!

"Bring a Friend Friday"

Dont forget every Friday 5pm class will be "Bring a Friend Friday"

You can bring anyone you'd like! Work outs will be fun and who ever you bring will be your partner for that work out. This is a fun way to show your friends what it is you have been up to and why your in better shape then them!

Some Changes To Note

If you have not received our November News Letter at the gym yet please pick one up!

Class Changes will start next week Monday Oct, 31st

Classes will be:

  Mon-Fri 6-7am, 12-1pm, 5-6pm
  Mon-Thur there will also be a 6-7pm class

CrossFit Kids class will be Mon, Wed, Fri 4- 4:45pm

Lets Get Heavy

Something you will notice over the next couple of months is that we will be doing more heavy lifting then normal. Some days that is all we will do! So there are important things to remember when lifting heavy, Form is king!! We will be focusing on form a lot during this period, you can not lift heavy if you have poor form. If done correctly to instructions these heavy days will be just as much of a work out if not more then our usual WOD's. Just because we are going heavy don't think that means we will not be doing met-cons as well. Lastly scaling will be paramount to your success during this period. If we say 85% we mean 85% not go until you fail or till you feel it. The programming is very strategically planed for your highest benefit.

Testing Your Self

Does CrossFit really work?
Is it worth the money every month?
Can I get by doing a little less?

Have these questions ever come into you mind?
If so then I challenge you. There will be a 5k road race next weekend Oct 23rd at Columbia Rec Park. I challenge you to come out and test your fitness! For some of you it may be that you haven't ran a 5k in a few years for others maybe you have never run a 5k and others you may have a Personal Best time you have been trying to beat. Well guess what all that hard work you have been putting in at the gym will pay off, I challenge you to run the Columbia Autumn Classic Road Race. What better place to finally see what you can do!!!


October 23rd 2011
Entry Fee $25
Race start 12:20 pm
Get there a little early to register and stay a little later for a wod at the park

Questions can be answered by your trainer at the gym.

Lock It Down!!!!!

http://www.mobilitywod.com/2011/06/episode-275365-spinal-mechanics-case-study-prioritize-stability-and-position-before-stretching.html

You can do it too!!!!!

Level I Fitness

Starting October 4 from 5:30-6:30pm we will be offering a Level 1 Fitness group class. It is pre-CrossFit training, and introduction to the functional movements. Owner Steve Moran will be taking his time to teach you the basics of CrossFit as well as the basic movements that will get you "Fit for Life".
Classes will be every Tuesday and Thursday from 5:30 to 6:30pm. This introductory class is part of your CrossFit membership. Come and check it out!

See you Tuesday!

Shawna's Two Cents... it only costs 100 Burpees!

Do you walk into the gym and immediately look at the WOD board?
Or check the Workout Of the Day on the website before coming in?
You start to read the rounds,
multiply them by the repetitions,
add up all the numbers and weights,
realize how much work you will be doing,
and how much time you have to do it, 
then look at your trainers like they are crazy ... then freak out!

How do you do 100 Burpees? One at a time! You can't do two burpees until you have done one burpee. How do you do 50 Burpees without starting with that first one and continuing one at a time? I've never seen someone do two reps simultaneously.
The only thing that can beat you during a CrossFit workout is what you have between your ears. So start that workout and get those reps done one at a time and continue until you are finished. You'd be surprised to realize how much you are capable of.

CrossFitters Find A Way

An awesome picture that was sent to us from one of our members. He had to miss the days class but was not going to miss the WOD.  Great Job Matt!!!


Send us some of your pictures from daily CrossFit or even how CrossFit may have helped you do something you never thought you could.

Tell us what you think

In order to better serve you we would like your in put on class times. In the comments section of this post please tell us what class times work best for you. If you do not leave a comment on what time works best for you, we can not take it into consideration. This does not guarantee we will offer that class time but it will help us to get a better idea of what most people would like.

New Videos

Check out our Vimeo account for all our new videos!!!


http://vimeo.com/user8440129

Check this out

CrossFit is catching on all over the place take a look at yet another!!!


http://health.yahoo.net/articles/fitness/photos/3-crossfit-total-body-workouts#0

2011 Columbia Autumn Classic Road Race!!

Thats right its back again for the 15th year! We invite all of you to come out for a fun race and a great cause. All the proceeds from the race will be going to Camp Care (link can be found on bottom of our page).

The race will be held October 23,2011
You can register at www.active.com
Any one is welcome but we hope to have a great Columbia CrossFit showing. There will also be a optional WOD held at the park right after the race!!

Please take a flyer next time your in the gym and any questions can be answered by the trainers.

See you ALL there!!!

CCF Wod

A special shout out to DJ Harris!!!!! DJ completed yesterdays ccf work out in 10min and 44sec. Those of you that did the work know just how fast that actually is! DJ beat out Zachs old fastest time by almost 2 minutes!!  The reason we are making a big deal of this is because the ccf workout is Columbia CrossFits signature work out. So for now DJ holds the gym record, happy chasing to the rest of you. 

Mobility Class

Not to many people have been coming out to Mobility Class lately so we thought we would see if a different time or even Saturday would work for everyone. Please leave some comments as to a time that may work for you. The Mobility Class is very important for all of our athletes its part of the big picture so to get the most out of all your hard work in the gym you need to be able to move well.

Tonight

Remember tonight at 6:00pm we will have a open question and answer session with the coaches and owner of Columbia CrossFit. Bring a friend and some good questions.

Shawna's two cents...it only costs a hundred dollars!

Do you ever wake up in the morning wishing and wanting to smell rubber? Are you addicted to the sound of weights hitting the ground? Is sweat on your daily to do list? Wake-up CrossFitters! Now, I work the morning classes so I am usually the first person in the building. It's an eerie feeling, the whole gym is silent. I know that this is the last time the entire gym will be still all day! You have all smelt the rubber flooring and plates when you first come in but it's even stronger first thing in the morning. It wakes you right up, ready to take on the day! See you in the A.M.!

Why we are different

So what makes our CrossFit Gym different from every other Gym or CrossFit Gym?

I got an email from an athlete I work with who is also a member at another CrossFit gym that surprised me. In the email, the athlete explained to me how the members and trainers of the gym they belong to were criticizing them for not being as fast or not doing as much work as everyone else. The athlete was very discouraged to say the least. That got me thinking - how are we different from all of these other gyms?
CrossFit has thousands of great sayings about scaling ("your only as good as today", "universally scalable", "its scaled for you", etc) and for the most part I think CrossFit gyms have gotten it right. However, there are a few gyms out there that take the "elite fitness" a little too seriously. Do we want all of our members to have "elite fitness"? YES!!!! Do we want them to have it yesterday? NO!!! "Elite fitness" takes a lifetime to achieve if at all. This is where scaling becomes important. You will never see a standard weight attached to any of our WOD's like most gyms. This is because 90% of CrossFitters probably shouldn't be doing that much weight, and if everyone sees the "standard" weight they feel weak or not "elite" if they cant do that weight. Our trainers can tell you how it should feel.  For example, "Fran" 21-15-9 Thruster #95 and Pull ups. We will tell our classes that Fran is not a 10 minute workout and you should be able to complete your rounds fairly unbroken so choose a weight that works for you. We will also advise each and every athlete in our classes as to an approximate weight that we believe is appropriate and then we let them decide.
 Another thing that makes us different is that while most CrossFit gyms do know all of there members by name, we take it a step further by getting to know each member of our gym.  We keep an eye on how much weight each member is using or how easy or hard a workout might be for them so that the next time they come, we will be able to help them scale better.
 We also will not choose your scaling for you. As we go over the WOD and all of the movements, we will show you all of the modifications that can be used that day. YOU get to choose which modifications you would like to implement in your workout. If you finish the workout too fast and didn't work hard enough, then we know for next time where we are able to push you a little more. But at least you will come back for next time. If we were to scale something for you and make it way too hard and it took you 20 minutes longer then everyone else, you would most likely become discouraged and won't want to come back.
We are next to a Physical Therapy practice, this is nice for 2 reasons. One is that some of our members come from that practice into our gym, which allows our trainers to work with athletes with a wide variety of injuries and compensations.  Our trainers have worked with a wide array of athletes so we are prepared to work with any injuries/compensations and make it work for CrossFit. Reason number two is that all of the physical therapist are members at our gym so they understand what it is we do and how important it is that we do it.
 These are only a few things that make us different but I believe they are some of the important ones.

Reminders

Starting today 8-29-11 CrossFit Kids Class will be at 4:30pm Mon, Wed, Fri.

Starting next week 9-5-11 the morning classes will change to 6:00am and 7:00am

Bring a Friend Friday

Today all members are encouraged to bring a friend to the 5pm class, FREE of charge. The work out will be a fun team atmosphere that anyone will be able to do. See you there!!!!

The Story Behind Todays Work Out

http://media.crossfit.com/library/free/pdf/Fort_Hood_final.pdf

The Basics Of The Basics

http://www.crossfitdoneright.com/2011/04/14/9-stretches/ 

9 stretches you need to know and should be doing often!!!!!

More good articles

This article was sent to me by one of our members, and it is just yet another great article written on CrossFit. Feel free to leave any thoughts or ideas in the comments section.


http://www.fastcompany.com/1771136/crossfit-where-navy-seals-and-pregnant-soccer-moms-get-ripped

Why we do what we do

So many people ask what is CrossFit? Each time I've answered this question, I've given a different answer. It is especially hard to answer if the person who is asking has already seen a CrossFit video of these Herculean animals doing a work out; because, well, I'm a head trainer for a CrossFit gym and I don't look like that..... at all!! People don't understand what it is that we do, so before I try to explain what we are, I'm going to tell you what we are not!!

• We are not meat heads...far from it. Yes, there are some extremely large and strong individuals that do CrossFit; however, CrossFit separates themselves from typical meat heads because most CrossFitters know the how and why to their training. They understand the importance of full range of motion and DON'T understand bicep curls!

• We are not crazy.  Okay, well maybe we are a little but in a good way. Just because we think about everything we put in our body or we get up at un-godly hours to work out doesn't mean there is a screw missing. CrossFitters are among the healthiest individuals on this planet so if you think that's crazy that's okay.
• We are not for everyone.  Yes, I said it...CrossFit is not for everyone. There are a lot of people out there who don't care about themselves or their body. There are even more people out there that don't like to hear the elliptical is pointless and that we can help them loose more weight. And lastly, there are even more people that don't want to lift weights because they don't want to get too "big". Trust me, its harder than it looks.

Okay , so what is CrossFit then?? Well, its probably a little different for everyone, and I would love to hear what CrossFit is to you in the comments box. But for me, CrossFit is...

• CrossFit is a community of very strong knowledgeable people. Most people in the average gym couldn't tell you why they do what they are doing. Go to a CrossFit gym and the majority of people can not only tell you why they are doing it but how they are doing it. CrossFit is an open book, if you ever have any sort of a question on anything related to CrossFit just go to CrossFit.com and you will get your answer for FREE!!! This doesn't mean a free introduction that requires you to pay for the "real secrets of getting fit", CrossFit.com gives you the complete information without a charge.
• CrossFit is hard work - you have to work hard to get results. Sweating on a treadmill for an hour is not hard work. There are not too many places that people are willing to pay this much money to hurt. Yes, the hurt is short lived and followed by an amazing high, but it's hurt none the less - a hurt that only CrossFitters are willing to endure in order to reach their ultimate fitness goals.. CrossFitters not only work hard when they are in the gym but they are all very focused on the same goal of health and longevity. 
• CrossFit is for everyone.  Now I understand I just said CrossFit wasn't for everyone, but CrossFit SHOULD be for everyone. The scalability of CrossFit is universal. We have members that are professional athletes and division 1 athletes all the way to individuals who have suffered from traumatic brain injuries. All of our athletes come to the same class and they all do the same work out modified specifically for them. No other gym or place in the world will you see these two levels of athletes working side by side. It is inspiring to say the least! CrossFit isn't just for general health anymore either. CrossFit Endurance, CrossFit FootBall, etc - you name it, CrossFit can be molded to fit you.
• Lastly, CrossFit is passionate; let me explain. Never has there been a company that has cared so much not only about their employees but also the people they are selling to. They truly want what is best for each an every individual that does CrossFit. Look at what they have done from the CrossFit games all the way down to working with top doctors like K-Star and Dr. Romanov. They are all passionate about helping CrossFit grow. K-Star is basically giving out millions of dollars worth of free physical therapy to anyone who will listen, all because he wants to see CrossFit grow and see how far we can push the limits. Coach Glassman and coach Burgener have given away thousands of "secrets" to anyone who wants to know, all because they want to see CrossFit grow.

So, I still never have a very good answer for people when they ask me what I do or what CrossFit is but I do know that if I can get them in the gym they will fall in love with it.

We're Back

We have been busy with Camp Care lately, but now its over and we are back to a full schedule of classes! Thank you to all our members that came out for Fridays crazy team WOD and keep an eye out for all the pictures.

8-9-11

Our WOD or Work Out of the Day will now be posted on its own page. There is a link on the top left side of our home page that is called WOD. We will now have more space on our home page to highlight and show off our members as well as put up news and new articles for everyone to read.



Anthony loving today's work out..... Now that its over 

Take A Tour

8-8-11 WOD

"Grace"

30 Clean and Jerks for time

8-6-11 WOD

2 min of each

Rowing
Tire flips
Bar hang
Slam balls
Ghd back ext
Planks

8-5-11 WOD

AMRAP 10

15 Ground to Over Head
30 Double Unders

8-4-11 WOD

"Themed Thursday"

LADIES DAY

This doesn't mean women only today it just means we will be having some fun with some of the CrossFit named workouts

See you there!!!!

8-3-11WOD

"Hansen"

5 Rounds for time of

30 KB swings
30 burpees
30 sit ups

8-2-11 WOD

Push Jerk
5-5-3-3

For Time:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Box Jumps
Run 800 m

8-1-11 WOD

"Karen"
150 wallballs for time

7-30-11 WOD

21-15-9
Bar role outs
Pull ups

7-29-11 WOD

3 Rounds for time
20 KB Snatches
20 KB Squats
20 KB Presses

7-28-11 WOD

Themed Thursday

CrossFit Total!!
max press
max back squat
max deadlift

7-27-11 WOD

4 Rounds

30 Box Jumps
40 KB Swings

after 2 rounds run 1 mile before finishing last 2 rounds

7-26-11 WOD

AMRAP 20

10 Bar facing burpees
10 Ground to over head
10 Sit ups

7-25-11 WOD

AMRAP 3
5 push ups
10 squats

AMRAP 3
5 ring dips
10 pistols

7-23-11 WOD

Run 5K

7-22-11 WOD

Snatch skill work

6-21-11 WOD

Strong man competition!!!!  Have fun with it!

7-20-11 WOD

Sumo Deadlift High Pull

5-5-5-5-5

7-19-11 WOD

Death by Pull Ups

First minute do 1 pull up, second minute do 2 pull ups, third minute do 3 pull ups, keep adding one pull up until you can not complete all of your pull ups in a minute.

7-18-11 WOD

"Kelly"
5 Rounds for time

Run 400m
30 box jumps
30 wallballs

7-16-11 WOD

10 Rounds for time

100ft farmers carry
12 box jumps
12 push ups

7-15-11 WOD

5 Rounds AMRAP 2 min

5 Pull Ups
5 MB Cleans
5 Sit Ups

Rest 90 seconds between rounds

New T-Shirts!

We are now selling Columbia CrossFit T-Shirts! They are $10 a shirt and feature our logo on the front with Columbia CrossFit on the back. Help get our name out there and represent your gym!

7-14-11 WOD

Themed Thursday!!!!

Come in to see what we are doing

7-13-11 WOD

AMRAP 15

15 KB Swings
10 Toes to Bar
10 Walking Lunges

7-12-11 WOD

21 Pull Ups
21 Push Ups
18 Pull Ups
18 Push Ups
15 Pull Ups
15 Push Ups
12 Pull Ups
12 Push Ups
9 Pull Ups
9 Push Ups
6 Pull Ups
6 Push Ups
3 Pull Ups
3 Push Ups

7-11-11 WOD

10 Rounds for time:

15 KB Swings
15 Sit Ups
15 Squats


There is a 15 min cut off if you do not finish the 10 rounds

7-9-11 Wod

AMRAP 10

5 Pull ups
10 Push ups
15 Squats

7-8-11 WOD

"DT"

12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

7-7-11 WOD

Fitness Test!!

you will just have to come in to find out today

7-6-11 WOD

AMRAP 15

20 KB Swings
8 Burpees
Run 200 m

Hartford Marathon!!!!

If you are interested in running the Hartford Marathon, 1/2 Marathon, or 5K please email us! We would like to put together a "team" to train together. Our CrossFit Endurance coaches will help you every step of the way, whether it be perfecting your technique, nutrition, or just some one to motivate. We hope to be starting soon by meeting at a local track with the "team" to get started. Contact us today!!!!

7-6-11 WOD

5 Rounds for time:

3 Bear Complex
8 Push Ups
8 Pull Ups

7-4-11 WOD

Happy 4th!!!!

Just cause its a holiday and we are closed it does not mean you shouldnt be working out!!

Tabata Everything!

20 seconds on 10 seconds off for 8 rounds

Squats
Push ups
Sit ups
Running

7-2-11 WOD

Every minute on the minute

10 ring dips
10 jumping lunges

Rest 5 min

Supermans and hollow positions

2-11-11 WOD

Run 1 Mile

6-30-11 WOD

"ANNIE"

50-40-30-20-10
Double unders / Sit ups

6-29-11 WOD

AMRAP 10

10 Pull Ups
10 Thrusters


Reminder CrossFit Kids classes start this Friday!!!!

6-27-11 WOD

Back Squats

3-3-3-3-3

6-25-11 WOD

1 min each

Row

Wall Balls

Jump Rope

Sit Ups

rest 2 min between rounds and repeat for 3 rounds

6-24-11 WOD

AMRAP 3

5 Cleans
10 Lunges
15 Slams

rest 2 min repeat for 5 rounds

6-23-11 WOD

"Cindy"

AMRAP 20

5 Pull ups
10 Push ups
15 Squats

6-22-11 WOD

"NANCY"

5 Rounds for time

Run 400m
15 Over head squats

6-21-11 WOD

Every minute on the minute for 10 minutes

5 Push Press about 75% of 1RM
5 Bupees

6-20-11 WOD

4 Rounds for time

Run 400m
10 Ring Dips
20 Sit Ups
30 Squats

6-18-11 WOD

Push Press

5-5-5-5

6-17-11 WOD

AMRAP 10

7 MB Cleans
7 Push Ups

6-16-11 WOD

"Fran"

21-15-9

Thruster
Pull ups

6-15-11 WOD

5 Rounds for time

10 Lateral butlers
15 Box jumps
Run 400 meters

New Classes!!!!!

We are adding some new classes to our schedule!!

• We will now offer a 12 o'clock noon class Monday-Friday
• Mobility Class Tuesday and Thursdays form 4:30-5:30 pm
• CrossFit Kids classes will be starting July 1st!!
  
  
  Any questions feel free to email us. We also hope to have a phone line up and running Friday sorry for any inconvenience. 
  
  
  
  

6-14-11 WOD

Front Squat
3-3-3-2-2

Deadlift
2-2-3-3-3


Starting today we are now offering noon time classes and Mobility classes check out our schedule for times and details!!

6-13-11 WOD

"Barbara"

20 Pull ups
30 Push ups
40 Sit ups
50 Squats

rest 3 min between rounds, 5 total rounds in class we are modifying to 3 total rounds

6-11-11 WOD

for time :

10-1 Deadlifts
1-10 Push ups on the bar

Rest 5-10 min then for time

10-1 KB Swings
1-10 Pull ups

Dont forget open house tonight bring your friends!

Open House!!!

Tomorrow 6-11-11 we will be hosting a open house to show off our new space. Come by and check us out there will be CrossFit Demos snacks and a short talk with the owner Steve Moran. Invite your family and friends everyone is welcome!!

 We will Start at 6pm and go till about 8pm

6-10-11 WOD

AMPRAP 90 seconds

5 Pull ups
5 Cleans
5 Sit ups

Rest 90 seconds then repeat for 8 rounds

6-9-11 WOD

5 Rounds for time:

20 DB Push Press
15 Box Jumps
10 Push up Plank Retractions

6-8-11 WOD

4 Rounds for time:

40 Jump ropes
10 Walking lunges w/plate over head
5 Burpees

6-7-11 WOD

Deadlift

2-3-2-3-2-3

Columbia CrossFit on the road again!!

Zach beating all the endurance athletes in a heavy lunch time wod

CrossFit Endruance head coaches Doug and Brian with Zach and I

The CrossFit Endurance cert was amazing Zach and I both learned tons, and can not wait to bring it back to everyone at the gym!! (hint hint if you are coming to class today)

6-6-11 WOD

Tabata (20 seconds of work followed by 10 seconds of rest for 8 rounds)

Squats
Push Ups

If you come to class tonight be prepared there is a fun ending to our day!

6-4-11 WOD

150 m row as fast as you can. Rest 40 seconds then repeat for 10 rounds.

6-3-11 WOD

First WOD in the new space!!!!!!!!!


5 Rounds for time:

5 Front squats
20 KB swings
10 Burpees

6-2-11 WOD

5 Rounds for time:

5 Deadlifts
15 GHD sit ups
15 GHD back extensions


Scale to ab-mat sit ups and super mans

6-1-11 WOD

1 Minute of each
Knees to elbow
Sledge hammer hits
Tire flips
MB shuttle run

5-31-11 WOD

AMRAP 4
10 Wall balls
10 Push ups

Rest 2 min then repeat 3 times

5-30-11 WOD

Run 3K

Post time in comments

5-28-11 WOD

AMRAP 10

15 Knees to chest
10 Box jumps
5 Burpees

"MURPH"

Run 1 Mile
100 Pull ups
200 Push ups
300 Squats
Run 1 Mile

If you have a 20 lb vest or body armor wear it.


Modify as needed

5-26-11 WOD

Themed Thursday!!!!!!

Strong Man Competition

5-25-11 WOD

3 Rounds (not for time)

7 Dead Lifts
5 Back Squats

5-24-11 WOD

"Cindy"
AMRAP 20

5 Pull Ups
10 Push Ups
15 Squats

5-23-11 WOD

21-15-9

Push Press
Box Jumps

5-21-11 WOD

Deadlift 85% of one rep max

5-5-5-5-5

5-20-11 WOD

5 Burpees
20 kb swings
5 burpees
20 pushups
5 burpees
20 squats
5 burpees
Run 400 m
5 berpees
20 ring rows

5-19-11 WOD

5 Rounds for time:

10 Back squats
Row 350m


Also check out the video we put at the bottom of the page, inspiring and fun.

5-18-11 WOD

Pull Up Practice/ Skill Work

5-17-11 WOD

4 Rounds for time:

Row 500m
15 MB cleans
20 Sit ups

5-16-11 WOD

3 Rounds for time

20 Back squats #135
50 ft bearcrawl

5-14-11 WOD

Tabata Run

Sprint 20 sec rest 10
Repeat 8 times.
Total distance run is your score post it to comments

5-13-11 WOD

For time:

30 kb swings
Run 400m
30 pull ups
Run 400m
20 kb swings
Run 400m
20 pull ups
Run 400m

5-12-11 WOD

Skill Work:

Cleans both with MB and Bars

5-11-11 WOD

AMRAP 10

20 Double Unders
10 Burpees

5-10-11 WOD

Push Press:

7-5-3-5-7

5-9-11 WOD

AMRAP 15

10 Deadlifts
12 Push ups
15 Box jumps

5-7-11 WOD

Run 400 m
21 Thrusters
Run 800 m
15 Thrusters
Run 400 m
9 Thrusters

5-6-11 WOD

Practice supporting your self up on the rings. If you have ring dips practice making them smoother, if you have muscle ups practice making them more efficient.

Then do 3 Rounds for time:

15 Ring dips
50 ft walking lunge
20 mt climbers

5-5-11 WOD

Front Squat:
5-5-5-5-5

5-4-11 WOD

5 Rounds for time

15 Box jumps
15 Knees to elbow
15 MB cleans

5-3-11 WOD

Row 3k
or
Run 5k
or
Bike 10 miles
or
Swim 1/2 mile

Dont be that girl !!!!!

http://crossfitrelentless.com/2011/05/the-scourge-of-the-trend-of-being-skinny-fat/


This is a article written by the owner and head coach at CrossFit Relentless in West Hartford (absolutely incredible box must check it out). His article puts into words something that CrossFit gyms see everyday and I promise you nothing scares us more then the fact people are ok with this kind of fitness.

5-2-11 WOD

AMRAP 15

30 Bar facing burpees
10 OHS
5 Pull ups

4-30-11 WOD

Sprint 100 meters
Rest 30 seconds
Repeat 10 times

4-29-11 WOD

10-1 Dead lifts
1-10 Push ups on the bar

Example: 10 dead lifts then 1 push up hands on the bar, 9 dead lifts 2 push ups, 8 dead lifts 3 push ups etc .....

Mens weight: 95 lbs
Womens weight: 75 lbs

4-28-11 WOD

Rest day or/ Push Press

5-5-3-3-3-2-2-1


Some funny stuff from the TNT basketball crew about CrossFit!!
http://www.nba.com/insidethenba/?p=502374&s=5083307&i=938264

4-27-11 WOD

Front Squats:

3-3-3
5- 10 min rest then....

AMRAP 10

5 Ring Dips
50ft Walking Lunge
15 GHD Back Extensions

4-26-11 WOD

"FRAN"

21-15-9 Reps of
Thrusters (#95/65)
Pull ups

Make sure your warm up is enough to get a sweat going!

6:30pm class last night having fun with burpee box jumps!!

4-25-11 WOD

AMRAP 20:

250 m Row
10 Burpee Box Jumps
15 MB Sit Ups

4-23-11 WOD

Deadlift:

5-5-5-5-5

After your last set of 5 go right into a max set of push ups.

4-22-11 WOD

5 Rounds for time:

5 Strict Press
10 Ring Dips
15 KB Swings


Reminder there are no PM classes today.

4-21-11 WOD

Rest day or/ 3 Rounds for time:

20 Dead lifts (135 lbs)
20 Toes to bar

4-20-11 WOD

5 Rounds for time:

Run 400 m
10 DB Thrusters
10 Pull ups

4-19-11 WOD

Heavy day:

Clean and Jerk
5-5-3-3-3-1-1-1

Try to go up in  weight each time the rep count changes.

Remember that ALL the workouts we do are scalable to you. For this workout maybe you are just doing front squats, some may want to just work on there clean form and then do jerks. The workouts that are posted are for top athletes and we scale from there. We have found this much easier then scaling up workouts. So get creative with the scaling and find what works for you. If you are coming to the gym today don't expect this to be the only thing we are going to do..... HINT HINT.......

4-18-11 WOD

Things get a little different now. We are now open for business at Columbia CrossFit so the WOD's change a little. They may not always be body weight workouts and may be harder to do at home unless you have some equipment. That being said, I hope to see all of you in the gym here soon for your on-ramps/ classes. Remember to sign up online and get started towards your best fitness ever. If your still not certain if its for you, feel free to sign up for a class and come on down to see what its like for a free class.

WOD
 3 Rounds:
2 minutes of max jump ropes (if you have double unders, max DU in 2 min)
25 pull ups for time

4-16-11 WOD

3 Rounds for time:

Run 400 m
40 pushups
Run 400 m
40 squats

Enjoy the hurt!

4-15-11 WOD

1 Round for time:

100 Wall Balls (squat down with ball at your shoulders and elbows under ball, when you come up from the squat throw it to a target 10ft up or higher, If you have a Med Ball use it. If you cant find a basketball hoop or brick part of your house you can throw the ball straight up as high as you can to your self.)

4-14-11 WOD

Today is Thursday... you know what that means.... Rest day right?? WRONG!!! well sort of, you should know by now that Thursdays are a rest day from an intense workout but not from moving and working on weaknesses. Today you have to pick 2 of your least favorite exercises and work on the skill of them for 15 minutes. What does it mean to work on the skill of them? We all have weak areas and poor form in some movements, today is designed so you can work on the technical side of a skill. So the next time it comes up in a work out you will be able to fly through it. For some of you, this may be stretching certain areas, for some it may be working on squat form or handstands. Just find something your not good at and spend a solid 15 minutes FOCUSED on it and make your self better. "Your only as good as your weaknesses in CrossFit/ life". If your not sure on a form or how to stretch a certain area, youtube has tons a good videos for all of this.

A side note: I know its getting warm out and everyone is super excited to be shedding those shoes for flip flops.  Before you do, watch this video from our friend K-Star and decide if barefoot or shoes may be better.

Start Today

No more waiting, lets WOD! So we have been saying for some time now that as soon as our new space is finished we will open up, but why wait? Everyone should start signing up for their on-ramp classes now. Classes will be held both inside and outside so be ready for anything. Our first few members have already signed up and are finishing their on-ramp programs. Classes will be starting next week!!!!
  If you would like to start your on-ramp please check out the class schedule page. You will find a couple of NEW features. One is that you can now sign up for classes online. This will help us know how many athletes we can expect each class and what times work best for you so we can further serve you better with class times (please note that if the number of athletes signed up is zero online, that class will be canceled so make sure you sign up). Second, we are adding on-ramp classes. On-ramp will no longer be just make an appointment when you can. You will need to show up to all 3 classes in order to move on to CrossFit classes. If the on- ramp class time does not fit your busy schedule, we understand, please email us ASAP so we can try to set something up that will work for you.
 These changes are to help us better understand when our athletes like to train, how often they train with us, and to let us know how many trainers we will need for certain classes. We like to keep the coach to athlete ratio low so that you can get the best training FOR YOU!

4-13-11 WOD

5 Rounds for time:

18 Push ups (if you have clapping push ups use them till you can't anymore)
18 Jack knife sit ups 

Post those times in the comments and see how you stack up.

Enjoy

4-12-11 WOD

3 Rounds for time:

20 Super mans (lay flat on your stomach lift chest and legs off the ground, squeezing your glute and lower back muscles)
20 Squats
20 Broad Jumps

Move fast and jump far! Post your times in the comment box.

Community and Games

This video was taken at CrossFit New Haven this weekend. They hosted the 11.3 CrossFit Open workout. The reason we are posting it is because there are a few things we hope all of you can take from it.

1. 3.2.1.Go is called and everyone immediately goes from 0-100 as fast as they can (Intensity)
2. Judging, because this was a games work out each competitor had to have a judge but that doesn't mean you shouldn't be your own judge when working out. Just because no one saw it doesn't mean it should still count.
3. Every Rep Counts. Even if they are too tired to lift for another rep they continue to attempt to lift the bar because every single rep counts!!
4. Community, the crowd was awesome at CrossFit New Haven. About 100 people or so turned out to cheer on the athletes. No matter who the athlete was no matter how well they did the crowd was pulling for them.
5. Respect, every athlete congratulates each other after the workout. Even if you got one rep in, you tried your hardest and that deserves respect!! 

4-11-11 WOD

AMRAP 15:

15 Push ups
16 Split Lunges
17 Sit ups

Remember to post your times in the comment box!
Enjoy

4-9-11 WOD

Too nice a day to be inside! Go to the nearest park with a soccer or football field, and for 20 minutes try to sprint the length of the field in 20 seconds jog back to the other side in 40 and repeat every minute. If you get back to the other side of the field before the minute is up rest. If you don't make it with in the minute do 10 burpees and rest a full minute then start again.

On Ramp

All the FUN you are missing at on ramp!! If you haven't scheduled yours yet email us!!!!. On Ramp is a good time shared by all, where you learn the basic movements of CrossFit as well as get to meet some of your coaches and future classmates. These three classes fly by and are required before you can enter into one of our CrossFit classes. In these classes we talk about everything from CrossFit method to nutrition, we teach you the fundamental movements, and of course you get to do a fun filled workout at the end. 

4-8-11 WOD

3 Rounds for time:

3 Forward rolls
15 Sit ups
5 Burpees
Run 400 m

Enjoyzzzzz!!!

4-7-11 WOD

If you worked out the last 3 days, today is your off day/ skill work day. Which means........ Hand Stand Practice!!!!! There are many different ways to modify the hand stand and make it work for you.

First, just try kicking up. Even if you dont have any intention of going all the way up, just get used to being on your hands.

Next, use a bench or chair to play around with where your head should be. Move back and forth to test balance.

If that is too easy, then start to walk your feet up onto a wall so that your stomach is touching the wall.

Then practice kicking up onto a wall. This time your back will be against the wall.

Last is the full hand stand. Try and hold that top position as long as you can before coming down.

We are going to spend a good 15 min working on this today.

4-6-11 WOD

10 Rounds For Time:

10 Burpees
10 Tuck Jumps

Enjoy!

4-5-11 WOD

5 Rounds:

4 minutes AMRAP (as many rounds as possible in 4 min)
5 push ups
10 Squats
15 Sit ups

Rest 2 minutes between each of the Five rounds.
Post your highest and lowest round in the comments

And a Bonus video for some motivation!

4-4-11 WOD

Sorry for the no post on Saturday! Hope you all enjoyed a day off, and got outside to do something.

WOD

For time run 2 miles as fast as you can!

Remember to post your time in the comments section so we can keep track and show your improvement over time.

4-1-11 WOD

10 min squat test! Hold the bottom of the squat for ten min total. If you stand up or come out of the squat the clock stops. Watch this video to help you understand what we are looking for. This is not strength building exercise you can basically sit down on your self.

  For more cool mobility exercises check out the Mobility WOD link on the top right of our page.

3-31-11 WOD

5 Rounds for time:

10 Burpees
20 Walking lunges (10 each leg)
10 Dips


For your dips use a chair or bench behind you

3-2-1 GO!!

3-30-11 WOD

Let The Games Begin!!
Today everyone is going to do the week 2 workout from the 2011 CrossFit Games Open. Now most of you are going to modify the weight but the reps will be the same and the standard for range of motion will all be the same.

AMRAP 15

9 Dead lifts at 155lbs
12 Push ups
15 Box Jumps

To modify this for you use a medicine ball or light weight for your dead lifts. Everyone must do the same standard for push ups YOUR HANDS MUST RELEASE FROM THE FLOOR AT THE BOTTOM OF THE PUSH UP WHILE YOU ARE LAYING FLAT ON THE GROUND. The standard box jump for men is 24 inches but you can modify to what ever height you would like whether it be a step or a small box.

ENJOY! and remember to post your number of rounds in the comments box so we can all push our selves to beat the best number of rounds!

3-29-11 WOD

AMRAP 10 minutes

5 Strict push up
10 Squats
10 Frog legged sit ups

Feel Free to Post your number of rounds in the comments box so others can compare their numbers.

3-28-11 WOD

7 Rounds for time:

7 Squats
7 Tuck Jumps
7 Broad Jumps
7 Squats

Enjoy!!

Zac and I enjoying the view from the top of Sleeping Giant Mountain

CrossFit Games Open WOD #1

Some friends of Columbia CrossFit doing the CrossFit Games Open WOD #1!

3-26-11

"TABATA"

Push ups and sit ups


Tabata is 20 seconds of work 10 seconds of rest for 8 rounds, so for this work out you will do 20 seconds of push ups 10 seconds of rest then 20 seconds of sit ups 10 seconds of rest and so on for eight rounds. 8 minutes in all. Keep track of each round and remember your highest number of reps done.

Enjoy!

3-25-11

Set a clock for 5 minutes and practice your squats up against a wall. Facing the wall with your toes touching the wall try working on that squat form for 5 minutes. Remember it may help to put a seat behind you as this may be difficult for some to hold their balance.

WOD

7 Rounds for time:

15 Squats
15 Tuck Jumps
15 Step ups (step ups should be onto a object that is high and a reach to step all the way on to)

3-24-11 WOD

If you have worked out these past three days, today will be an off day for you. This does not mean off as in lay around all day and do nothing. Off days can be used to work on weaknesses and flexibility. So if you have a exercise you don't like or are not good at take 10 min today to practice whether its jumping rope, bear crawls, or burpees work your weaknesses!!!! If you have not done three straight days then today your work out will be

WOD
10 Burpees, 10 second plank hold
9 Burpees, 20 second plank hold
8 Burpees, 30 second plank hold
7 Burpees, 40 second plank hold
6 Burpees, 50 second plank hold
5 Burpees, 1:00 min plank hold
4 Burpees, 1:10 min plank hold
3 Burpees, 1:20 min plank hold
2 Burpees, 1:30 min plank hold
1 Burpee,  1:40 min plank hold

If you fall out of your plank the clock stops until you get back into the plank. This work out is still done for time so move as fast as you can and hold the planks for as long as you can.

Enjoy!