Quality

I'm a very competitive person. When the clock is ticking during a workout, my mind is constantly focused on getting the best time. If someone gets ahead of me, I go nuts trying to catch up. One thing I try to never lose site of, however, is quality of movement. You can't compare times or compete with your friends if you all aren't doing the same workout. When one guy is going chest to the bar with his pull-ups, and the guy next to him is only doing chin above the bar, it's not the same workout. It's very hard to slow down and make every rep beautiful, but it's something we should all be doing. Click on the link below to read an article on quality from Gym Jones. Keep it in mind the next time you walk through the door of your gym.

Quality

New Rates

CrossFit HEL has been going through some changes these past couple of weeks. Now there's a new membership process, and new rates for training and memberships. Due to this fact, I will be offering two types of training: private, and boot camp. The private will be athlete specific and covers whatever the athlete wants to work on/learn about. The boot camp is membership specific and will cover a very specific series of movements required for membership. For more details, check out www.crossfithel.com and click on the "how to become a member" link on the left hand side of the screen. You can also check out my rates page, or shoot me a phone call or e-mail. You do not have to be a member or become a member in order to train with me. In fact, I'm working on putting together a training program that will take place outside of CrossFit HEL so that I can bring the power of CrossFit directly to you. In the mean time, we can train at the HEL facility without membership dues or additional fees.

Time Flies

Has it really been a week since my last post? Have I been that busy? I guess both are true. Looks like this coming week won't be any different, either. For all of you locals, my band Caught In Motion is playing at The Fez Ballroom this Thursday November 20th at 9:30 PM. It would be great to see you all there as it's our cd release show. Then we are off to Seattle to play up there next weekend. Mix in all of the coaching and guitar lessons, and my free time is shrinking fast. If you want in on some CrossFit coaching, don't wait any longer! The time is now, as I may not have time tomorrow. Training rates are also going up very soon, so act fast and save some cash. You know where to find me...

Certified

I just returned from my CrossFit Level 1 certification. Now I'm officially a level 1 certified CrossFit coach! I'm pretty pumped up about it. It was a lot of fun, and I met some pretty cool people. I also got my best Fran time ever of 5:46. For those of you outside the CrossFit world who don't know what Fran is, it's one of CrossFit's benchmark workouts. You do 21 95 lb thrusters (front squat to overhead press), followed by 21 pull-ups, then 15 thrusters and 15 pull-ups, and finally 9 thrusters and 9 pull-ups. This is all done as quickly as possible with your time showing your average power output for the workout. My previous time was in the mid six minute range, so this was a big improvement for me. You should all come by HEL and give it a try sometime soon. I'll be waiting for you....

Rowing Technique

The purpose of this post is to discuss form on one piece of equipment that I have never seen anyone do properly outside of a crossfit gym, and that is the rowing machine. Never used one? That wouldn't suprise me. In a typical big box gym, there are over 50 pieces of cardio equipment, and out of those maybe 1 or 2 are rowers. Do yourself a favor and watch the video link below. The next time you are at the gym, warm up by practicing the form shown in this video. Rowing uses more muscle than any other piece of cardio equipment, it's low impact, it's a great way to break up a boring routine, and it's awesome for developing more explosive power in your hips. Give it a try!

Rowing Technique