We had an amazing competition on Saturday. We are still catching our breath from it and want to make sure we give the best rundown we can. Tomorrow night’s post will be all about the feats of strength and heart seen at the Summer Slam 7’s. The strength training program will be the power lifts – the Press, side effects Deadlift and the Back squat. The next four weeks will develop muscular endurance. We will be working in sets of 10. Week 1 will be three sets of 10. This will take some guess work to find your working sets. You may think about body weight or 50-60% of 1RM’s as a target weight. It may take a week or two to play around with it. If you fail at rep 8 or 9 you might be doing it right.  This week we will Deadlift on Monday, # order...Read more

We are excited for the Summer Slam on Saturday!  We can’t wait to see our friends in fitness converge on the Cowboy Capital of the World! After a brief email SNAFU this morning, more about we are back on track. Registration starts at 7:00am.  Check in and get your t-shirt!. Judges briefing is at 7:30am Athlete Briefing is at 8:00am First heats go at 8:30am. There will be a small warmup area in the parking lot. It’s going to be hot, website like this bring a pop up tent.  Please keep the parking lot for tents and park on the street around the gym. If you are lounging, try to pay attention to what heats are up.  We expect to make up some time (if you workout fast), so if we get a few minutes ahead of schedule, please be ready to go. The top 5 athletes in each division...Read more

How to Live Wisely from the Education Life section of the new York Times.  If you have children, order these are some excellent questions for them (and you) to think about as they pursue a career and hopefully, a happy life.  I was trying, and failing, to ask these questions to my 7th grader the other night.  I hadn’t read this article, so I wasn’t able to articulate my questions very well.  Asking your child to define their values (or defining your own values) and asking if what they (or you) are doing is in line with those values seems like a valuable practice. I was going to program the CrossFit Total today.  But right before the Summer Slam, I wasn’t sure the participation would be as high.  And the more people that are lifting heavy and hitting PR’s, the better.  We’ll save the CFT until the end of NEXT...Read more

Rowing Technique: Adding Pressure to the Drive from CrossFit New York City.  Big Man Bob and I did a little rowing test last night before heading off to back to school night.  We both tackled rowing Nancy at different times: I used calories (21 cals per round) because I stink at rowing for calories and Bob used meters (400m).  As the WOD progressed, clinic I was holding 1000 cals per hour, approved which resulted in me rowing 350m or so each round.  Bob rowed 400m at about a 1:50 per 500m pace, for sale and when we flipped the screen, we found he rowed 30 cals in about 1:30. Now, if I do rowing Nancy again, I would set it as 25 cals for the 400m run or 500m row.  Regardless, you want to row well – that means being efficient and powerful.   Workout of the Day “Elizabethean” 50...Read more

I was talking to Denny about the negatives of multi-tasking the other day, # and he told about a great article he read.  I don’t know if this was it, sildenafil but it summed my multi-tasking life in many ways.  I have found that as I prioritize tasks, ed I am more relaxed.  My number 1 check is: am I eating and doing something else?  As I have tried to remove the “multitasking” from my life, I have tried to eat when I eat, not eat when I work, read, watch TV, etc.  It’s harder than it sounds, but it’s powerful on many levels.  You think more about and appreciate your food or the people you are eating with. Workout of the Day Strength/Skill Clean and Jerk Take 20 minutes to build to a heavy single.  If you have a PR in your sights, go for it. Conditioning 50 Toes...Read more