Workout of the Day
Tags >> Press
Posted by: Michael
on Oct 12, 2010
then
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Sarah working hard this past Monday.
Posted by: Michael
on Sep 8, 2010
3 Rounds of:
then 4 Rounds of:
- Double Unders
- Box Jumps
- Sit-ups
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With September 18th fast approaching, be sure to take part in our upcoming Olympic Weightlifting 102 seminar. This is the second seminar in our Weightlifting series, training the Olympic Lifts (Snatch and Clean & Jerk). If you have experience with the Oly Lifts, and want to be expertly guided to bring your lifts to the next level, join Olympian Brian Derwin, and USAW Senior Coach Michael Pilhofer, at this hands-on, informative seminar.
Posted by: Michael
on Aug 30, 2010
3 Rounds of:
then
**IMPORTANT: Please bring a watch with a timer, or equivalent, to ALL workouts**
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Congratulations to all who participated in our Rowing Seminar this past Saturday.
Posted by: Michael
on Aug 11, 2010
4 Rounds of:
then for Time:
- Row 500m
- 50x Squats
- 40x Box Jumps
- 30x Push-ups
- 20x Pull-ups
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The 'HIDDEN' truth about machines and the traditional fitness facility (globo-gym)
How many machines do you see when you walk into a globo gym? Just a couple?...riiight...how about a couple gazillion! Fitness centers and gyms all over the world stockpile these thousand dollar machines in their facilities for their members to use, but are they truly the best workout for you? This is an easy answer....NO! Machines exist in gyms for a very simple reason. They make it easier on the staff and gym operations.
Think about it from the gym's perspective. If all they had were dumbbells, barbells, bumper plates, and an open area for functional movement exercises, would 95% of gym goers have any idea what to do? I would venture to say that the answer would again be...NO! But let's not stop there. The staff would now have to train every new member and teach them how to properly perform each of the movements. Once that’s done, someone now would have to actually spend time keeping an eye on the clients to make sure that the movements are being executed properly, safely. This, of course, begs the question of program design, proper weight usage, and coaching the workout itself...can you imagine how all of this would be a complete nightmare for the globo gym? It's much easier to have rows and rows of machines so the client can just sit down, read the instructions posted on the machines, and start pumping away...Good for the gym. Not so much for you!
By contrast, that "nightmare scenario" for a globo gym is the cornerstones which make CrossFit MSP's program unique and different. We do the programming for you. We are there to ensure you are using the proper weight for your fitness level. We are there to coach you throughout the workout. We have no machines. We have dumbbells, barbells, bumper plates, kettlebells, and lots and lots of open area for functional movement exercises. What are functional movements you might ask? Functional movements mimic body movement patterns that are found in everyday life.
Here are just a few reasons why we believe functional movement exercises are far more superior than machine based exercises.
- Properly executed, they are mechanically sound and therefore inherently safe.
- They involve more muscles. Think about this for minute. If you are doing a leg press sitting down at a machine, is that as rigorous as a barbell back squat? NO WAY! Movements like Squats, Deadlifts, and Presses require a lot more effort from your body to control and stabilize than similar movements on the machine.
- If you know how to do functional movement exercises like push-ups, pull-ups, burpees and lunges, you'll have no problem getting in a workout when you're on the road or if you're short on time and can't make it to the gym. 100 burpees for time anyone??
- Functional movement exercises are useful in the real world. You may not realize but you do them every day of your life already. Squatting is simply standing up from a seated position (sitting and standing up from the toilet); Deadlifting is bringing a weight from ground to hips safely (picking up a bag of dirt from the ground and putting it into your cart at a gardening center); Pressing brings weight from shoulder to overhead (putting a heavy box up onto a high shelf).
As you can see, functional movement training WILL actually benefit you in the real world. Bottom line, ditch the machines and start working functional movement exercises today!
Posted by: Michael
on Aug 5, 2010
3 Rounds of:
then for time:
“Annie”
- 50, 40, 30, 20, 10x reps of:
- Double-Unders
- Sit-Ups
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Strong Is Beautiful
by Van
A major sports clothing company had the following as a slogan for one of their women’s t-shirts line last year - “Strong is Beautiful”. The slogan striked a cord with me because I couldn’t agree more with the message, or think of better poster-children for it than the female athletes at CrossFit MSP (CFMSP).
It is unfortunate that our society’s typical view of a beautiful woman is one who is really skinny, pretty, and shouldn’t really do much besides look good. There is nothing in the popular media to reinforce the view of fitness, strength, and power being associated with a beautiful woman. Fortunately we are surrounded by some very strong and beautiful ladies at CFMSP. To me, a woman who is not afraid to lift weights heavier than a can of soup is inspiring. The women of CFMSP look at heavy weight not with dread, but with an attitude of “Yeah, I can do that". A woman who is willing to push and push, and is not afraid of their own pool of sweat is a strong, beautiful woman.
The women of CFMSP are always up for a challenge. They have a fearlessness and willingness to not only accept the challenges that may come up in a WOD, but this attitude extends to every aspect of their lives. It is unfortunate that these qualities aren’t more appreciated by our society at large. But that is what we are out to change. Strong IS beautiful!
Posted by: Michael
on Jul 20, 2010
Press
then 5 Rounds of:
- 10x Pistols
- 10x Push-ups
- 10x Ring Row
**IMPORTANT: Please bring a watch with a timer, or equivalent, to ALL workouts**
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Posted by: Michael
on Jul 7, 2010
3 Rounds of:
then
2 Rounds of:
**NOTE: Please bring a watch with a timer, or equivalent, to ALL workouts**
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Nothing better than a Squat Day at CFMSP
Posted by: Michael
on Jun 28, 2010
3 Rounds of:
then 10, 9, 8...3, 2, 1 of:
**NOTE: Please bring a watch with a timer, or equivalent, to ALL workouts**
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Tell me if I am wrong here but if you are in the 2nd round of a WOD and you can 'pose' with a smile like this, ear to ear, I think you could be working a little harder.  A true pleasure to have Shannon with us. Keep up the great work.
Posted by: Michael
on Jun 16, 2010
Press 3 x (3-5)
then
4 Rounds of:
finish with
Posted by: Michael
on May 24, 2010
Press 3 x (4-6)
then
"Annie" / 50-40-30-20-10 of:
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This video is helarious. Click HERE, or the image, to view.
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