Happy times for "Happy Hour".

Recently Allison, a member of my 5:15pm "Happy Hour" class, gave birth to her 3rd son Case.
In fact, she came to class and worked out on the day she gave birth to Case! This is her pictured center, next to myself and Dr. Reue...the Doctor delivering her baby. Her WOD just happened to be "Nicole": AMRAP in 20 min of 400m Run and Max Pullups.


Allison's Success Story

No scaling for this lady, she was cranking out unassisted pullups 3 at a time!



Actually, throughout the 9 months Allison scaled few things. Handstand walks and olympic weightlifting were all apart of her training regime. She was even a top finisher in most workouts up until the halfway point of her pregnancy!

Allison, we wish you a speedy recovery and will see you soon in the gym crushing workouts again!

Part 2 of Pullup Challenge!

Part 2 of Pullup Challenge. It's now the newbies of the 5:15pm class turn to try and beat the numbers the vets put up... tell me who won!

Maxin and Relaxin

The days are getting warmer and everyone is feeling great. Check out this clip of Tom and Mark, long time clients of Crossfit Central, hanging out after class going for max pullups!

Stay tuned for Part 2, where 2 rookies Daniel and Jason, try to beat Mark and Tom.

Lean Turkey: Erika

Sunday is usually a day when most people rest and get ready for the week. It's also the best excuse you can use for doing absolutely nothing for one whole day. This Sunday,Erika showed up at noon for what she knew was going to be a butt whooping, 1 hour workout...voluntarily at that. Realizing she controls her own destiny, Erika is going all out to do everything she can to ensure her success in the Lean Turkey Sprint. Check out photos of the workout.

Crossfit Claims Another One!

Janese is one of my one on one clients. She is very much in shape, and a great Crossfitter. Check out the video of her doing a kipping pull up. To her credit, we rarely practice them due to lack of access to bar, but sure enough I demo'd the movement and she flew up there on her first try! She will be getting consecutive kipping pullups in no time.

"Eagles fly with eagles, crows fly with crows"

Alyson (top), and Janese (bottom) both pulling heads over the bar to achieve full ROM during the jumping pullup part of their workout.

And yes, we are doing the jumping pullups on a Smith machine. Why you might ask? A. the girls are short enough to use is, and B. its one of the better uses for a Smith machine. The Smith machine requires ZERO midline stability when using it for squats (one of the many uses), and does not allow one to train a movement that when performed outside of a gym( ie..real life setting), requires one to stabilize themselves while moving through an active ROM. And it's funny, because most of the people I see using the S.M. are usually athletes, mostly basketball players, soccer players etc.. I try my best to enlighten people when I notice their use of the S.M., but sometimes it's just too easy, I guess, for people to stick with what they know. Training certain muscles, and not movements that is. Comments/feedbackQuestions gladly accepted and encouraged.

Pullups, Pullups and more Pullups!

Big Mike and the 5:45am crew at Crossfit Central. The WOD: with a continuously running clock complete 1 pull up in 1 minute, 2 in 2 minutes, 3 in 3 minutes...until..well..you know...

Me (far left), and James (middle) during the WOD. James managed to complete round 19. Great effort! I decided to start with L Pull ups until fatigue then kip for the remainder. I completed minute 7 with the L pulls, then kipped my way up to completing round 16. My attempt at 17 was short due to a rip (AGAIN), and shear fatigue :/

The Price I Pay

Damn "office hands"!

As I practiced the Butterfly Kip, I just couldn't help but notice my hands were feeling a little...RAW! After about 60 something attempts at the newly acquired skill, very far right rip occured. 2ND Round of Crossfit HQ's WOD for yesterday ie..2 pood swings, GHD situps, back ext,. KTE, far left rip happened. Beginning of 4th round during swings, middle rip took place.
Long story short my hands got jacked up! Wierd though because I've done workouts in the past that were far more grip centric.
It's all good though. There are obstacles to overcome when practicing sports, the sport of fitness is definetly no exception.
- Where I ended with the pulls..