Fit or Fake RESULTS

First of all i really wanna say thanks again to all of you who came. This is something i've been trying to plan for over a month. I was very determined to have something like this but was met with heavy resistance the first time i tried gettin it together,...but as i said earlier, you guys were the ones who were brave enough, or in the words of sally "had enough balls" to come over here and do this. To those of you who have never crossfitted before, i really hope you got something out of this and tasted what truely being 'FIT' is,.. its not just being strong or looking good, its being good at multiple physical tasks across many domains. This whole event made me so damn happy, after everyone left i chilled in the garage and drank another bottle of water and was just in awe of how well it went and the effort put for towards everyone. I hope you all realized how crossfit brings people together and uses a stopwatch, and working against others as motivation for increased performance. I garuntee if we all did all these events by ourselves our total times would be minutes slower.
I feel as if i accomplished my goals with this event: Get people to challenge themselves to something different: Find out what being 'Fit' really is: And exposing some new people to what is CROSSFIT.

we took about 200 pictures believe it or not, and there are some really good ones, i'm gonna post them all tomorrow and i'll let you know how to view them.


Here are the FINAL results:
Korey: 9:00
Michael: 9:11
Josh: 10:14
T.H: 11:21
Aaron 13:46
Donnavon: 13:53
Sally: 14:46
Terry: 14:54* with 1 DNF event
Brandy 16:04
Hoover: 18:00

FIT OR FAKE EVENT LISTING: 6/27

THESE WILL BE ''SOME'' BUT NOT ALL OF THE EVENTS, IN NO SPECIFIC ORDER. When you show up, at 2:45 we will go over all the events and the exercises to make sure everyone is comfortable and see if there are any issues (i.e. need less weight, or can't run cause a bad knee, ect.)


Tire flip
800meter run
weighted carry
pullups
Burpees
backsquat
shuttlerun
stone throw

each event will be performed either individually or possibly with 2 or 3 people going at a time, depending on equipment. Times will be recorded for each event and added after each one to see who's in what position.
BRING SOME WATER, AND YOUR GAME FACE, SEE YOU GUYS AT 3!

KILL THAT VOICE IN YOUR HEAD

Kill That Voice


You know what they’re talking about: The voice in your head that has always been with you, right from the early days. It tells you that you can’t do this, that you’re not strong enough, fast enough, smart enough, skinny enough, pretty enough, or sexy enough. It tells you to stop, to wait, to slow down, to quit.

Kill that f*****.

I mean it. Kill it. Today, in your WOD, stomp that voice. Stomp it good and hard so it never wants to come back. Grind its face into the dirt with your kettlebell and beat the everlovin’ sh** out of it. Go hard, go fast, go heavy. Give everything you have. Give everything you ever had. Do it for yourself, for who you were way back when — back when you were a kid and somebody told you to be a “good girl and play nice” or “let the girls win” or “don’t blow your own horn.” Remember all those well-intentioned (and some not-so-well-intentioned) folks who ever gave you the idea that it was okay to be less than you really are. They were wrong. Most of all, do it for who you want to be — and, maybe, for who you want your kids to be.

When you finish your workout today, don’t just put the barbell down. Throw the barbell down. Throw it down with every last shred of energy you have left and yell “Take that mother******!” (Or “Sweet potatoes” or “Jerks” or whatever the heck you like to say. Swearing is always optional.) But yell something. Be aggressive. Terrify that voice. Kill that voice. Kill it dead and don’t let it come back. You’re better than that voice. Start living like you are.

FIT OR FAKE EVENT JUNE 27TH

When's the last time that you actually challenged yourself to something? And not like,... how fast can i drink this beer, or how much can i procrastinate and still make it to work on time?.. i mean really challenged yourself and tested your limits on trying to do something thats hard to see if you are capable of completing it? Thats (one of) the reasons i have come up with the idea for this FIT OR FAKE challenge at my house this coming Sunday. Put yourself up to a challenge, cause it will be hard, but do-able. Last sunday was fathers day and next sunday is 4th of July so this Sunday will be perfect for most people not having any plans. I have not set a definite time because i know that some people have to work and i am awaiting RSVP from all of you so i can make the most accomodating time. (i would prefer the majority of the people to show at the same time, but i will be ok with people coming throughout the day, i'll be there all day).
Also i wanted to somewhat target people who like a challenege, and people who maybe lift weights or exercise and see how you match up against others? You think your strong?But are you fit? Well come see how fit you really are through a series of about 7 or 8 individual events all strength or endurance related in some form, for time.
THE OTHER REASON for me holding this event, is that i have my own garage gym at my house that me and about 5-6 other friends do crossfit in on a regular basis. I would love for more people to join me for my workouts, its what makes crossfit such a great strength and conditioning program, because everything is for time, and when someone else is beating you, you bet your ass it'll make you go faster. So if this event springs your interest in working out and doin some crossfit with me and my friends then you are more than welcome to try it out. I recently got my level 1 certification in Crossfit in Milwaukee so everything we do will be safe and with correct technique.

Chris max backsquat 285/ Noah on Part 2. 6/19/10

i'll call this "Through Hell and Back"

You have 5 attemps to find your 1RM backsquat.
-post loads to comments-
Rest 5 minutes
Working against a 6 minute clock:
Run 800metes then do as many 95lb thrusters as possible.
score is # of thrusters completed.

Rest 5 minutes:

3Rounds
9 clean n jerks (95lbs)
11 burpee pullups
13 front squats (95lbs)
run 200m


NOAH: 215LB 1RM IN PART I/ 17 THRUSTERS IN PART II/18:53 FOR 2 ROUNDS IN PART III
CHRIS: 285LB 1RM/ 21 THRUSTERS/18:23 FOR ALL 3 ROUNDS AS PRESCRIBED
KOREY: 265LB 1RM/35 THRUSTERS/15:55 FOR ALL 3 ROUNDS AS PRESCRIBED.

Ghetto Workout, Amazing feats of strength.

WOD 6/16: Chase Pulls 310!

Yesterdays workout was pretty awesome.
Chase showed up early and we went through a 3x6 deadlifting session: looked like this:
Chase: 185x3/205x3/215x3/223x3/245x3/260x3 then went for 310 for 1 and got it. NEW PR!!!
Korey: 225x3/245x3/265x3/275x3/290x3/300x3 (new 3rep PR)

WOD
21-15-9
Overhead Squats
Pullups

Korey: 105lbs 6:48
Chase: 95lbs 8:26
Hoover: 45lbs 11:11

Crossfit Level 1 Certification

This past weekend i went to Milwaukee with my lovely girlfriend Shannon to get my level 1 crossfit trainer certification. I had an AMAZING time, learned alooooooooot, and passed the test. I highly recommend at some point in your life you save the money and invest in taking this 2 day course if you are the least bit interested in bettering yourself at crossfit and/or want to teach others and spread the word.., it is soo worth it. I met some great people, witnessed some great things and learned how to coach people a lot better! The lectures were mind blowing. The trainers did such a great job making everything make so much sense.
we did 2 workouts while we there: the first workout was a partner workout,
21-15-9
Thrusters/Burpees.
There is only one set of weights (either dumbbells or a loaded bar, me and my partner had 40lb dumbbells) and you each must do the 21-15-9 of each movement, but you have to wait till your partner gets done with there set of that number.

The second workout was, AMRAP in 10 minutes of
7 medicine ball cleans
7 pushups... this was harder than it sounded! i used the 20lb medball, and yeah it got heavy.

WOD 6/8/10

20 pullups
20 box jumps 25"
20 knees to elbows
135lb Overhead Carry 100ft
20 knees to elbows
20 box jumps
20 pullups

T.H. 9:56
Korey 7:48

6/6/10 and 6/7/10

Yesterday I did a lot of work, and I had a good showing of people come over and workout. My new friend Cory Ponder whose big into Olympic lifting came over and we did a workout consisting of some BackSquats, Split Squats, Romanian Deadlifts and Kettle Bell CrossChops.

Then I worked with Shannon for a little bit on her front squats, she did real well. (Girls tend to have an easier time getting their elbows up on the front squat than guys do). Then shannon warmed up with some lighter weights on the Deadlift and went for her PR (personal Record) and beat her previous one by 19lbs. (was 186, now 205!) Way to go Shannon! I also worked with her on the hang clean for a little while. She's eager to get more proficient at some of the barbell lifts and we're gonna keep at it!

Noah came over and brought a friend (Bryan) from his work and we all did Tabata Air squats/pushups/lunges and situps.

For those of you who arent familiar with Tabata, it goes as follows: You perform an exercise for 20 seconds, then rest for 10, then repeat 7 more times for a total of 8 work sets 20 seconds each with 10 seconds of rest in between. You keep track of you reps for each set, and for you score you total all of the reps for all of the exercises.

Noah: 362
Bryan: 398
Shannon: 345
Korey: 437
And my ass is soooore today!

6/7/10

Today me and Noah Deadlift 5x5
Noah: 135x5, 185x5, 205x5x5, 216x5
Korey: 185x5, 235x5x5x5x5

WOD: 8 Rounds
3 strict chinups
6 Dips
20 second Handstand hold

We didnt really time this one strictly cause we were only gonna do 6 rounds but it went a lot faster than i anticipated so then we decided to do 2 more rounds, still finished in under 9 minutes.....
If i were to do this workout again or have anyone else do it I would say 8 Rounds: 5 strict chinups(weighted if you can) 10 Dips and 20 Second handstand hold.

Shannon Deadlifts 205lbs : TheOfficeGarage

My girlfriend Shannon deadlifted 186lbs about 2 months ago and has been waiting patiently to try and beat her record. And here you see, she did so in great fashion, topping her Personal Record By 19lbs!

FIT AS F**K 6/4/10

Man today was just a f*n great day in the garage. Definitely saw some great athletes here today, and accompanied a female as well! My alarm was set for 7 somethin and i woke up around 6:30 so went ahead and got goin. Had my 4 eggs, half a whole wheat bagel and some water. Then about 8 oclock headed out to open the garage and get things goin. Ran a few sprints: 100 meters at 19 seconds, 17 seconds, 200mete at 42 seconds. Then a new guy came over, his name is Corey and he's a damn good Olympic lifter, He taught me the Snatch and i worked some drills with a really light weight.

Snatch Grip Clean High Pulls 5x5, used 65lbs to start then 85 lbs, Corey used 135
No-touch riser clean deadlift 3x3, I used 135, Corey used 185.
Back squat, 80% of max 2x6.
Korey: 205-2, 225-2,2,2,2,2
Corey: 285-2, 295-2,2,2,2,2
Then did a few full snatches with light weight, i used 65lbs, corey used 135.


GREAT TURNOUT FOR THE CROSSFIT WOD TODAY!! FIRST I'D LIKE TO SAY THANKS FOR YOU WHO CAME! Daniel, Noah, Lauren, Chase!

WOD: AMRAP IN 15
5 Front Squats (115/75)
7 Toes to Bar

Noah* 85lbs 8 rounds
Chase* 106lbs 11 rounds
Lauren* 65lbs 10 rounds + 5 front squats
Daniel 11 rounds + 5 front squats
Korey 14 rounds

Man this was a rough workout, really had to pace yourself. a few of us tore some calluses on our hands, no big deal, we worked hard. Noah did great on his front squats, being his first workout with Front Squats in it. This was Laurens first time here, she maxed on her push press at 95 lbs, great job! and did awesome on the WOD knockin ou 10+ rounds.

AMAZING video from CrossFit Northeast Regionals.

This video, from Crossfit.com is of Rob Orlando of Hybridathletics (hybridathletics.net) who finished 1st in the Northeast Qualifer for the 2010 Crossfit Games. This is the Second WOD they were put through, i'm not sure how many sets they got, but within 40 seconds they had to find their 3 rep max Clean&Jerk,...Rob finished first in this WOD with a 300lb lift. (click on PLAY button in video bar below picture)

The Art of Living with Zach Even - Esh

GREAT INSPIRATIONAL VIDEO by Zach Even-esh of Undergroundstrength.com This guy tells it like it is, and isn't anyone famous or rich, just a hard working regular guy that has an amazing outlook on life. Enjoy..

Thursday 6/3/10

Did a little bit of sprint work this morning:
100meter :20, :19
200meter :41
800meter (1/2 mile) 2:48..personal record!

WOD
Bench press: 5,3,1,5,3,1. Do a set of 30 situps between each set of bench.

Increase weight for each 5,3,1, for the second time through you should be able to get a higher weight.

Me and Chase both set PR's today on the bench (givin a 3 inch lack in ROM due to pressing from the floor on a makeshift bench set up)
See Picture for #'s
Chase PR 1RM: 225
Korey PR 1RM: 246