http://www.crossfitalpha.com/index.php en nekrawulf@excite.com Copyright 2008 2008-05-09T14:38:01-05:00 http://www.crossfitalpha.com/index.php/Main/fun_with_diane/ http://www.crossfitalpha.com/index.php/Main/fun_with_diane/#When:14:38:01Z Whiteboards 2008-05-09T14:38:01-05:00 http://www.crossfitalpha.com/index.php/Main/physical_confidence/ http://www.crossfitalpha.com/index.php/Main/physical_confidence/#When:12:30:01Z Physical Confidence: The ability to recognize the bodies(your) physical limitations and abilities; and to be able to operate within these abilities without fear of failure. This is one of the intangibles of physical fitness training, yet one of the most important aspects that we, as athletes, could ever hope to garner. This is what allows us to do well in our chosen sports, it is what helps us through our daily physical challenges; and more importantly... the lack thereof is what hinders the everyday Joe and forces them into a life of physical distress. It is a simple fact that our aging generations, generally, are scared to death of breaking a hip or simply lack the motor development to lift an object of any size over their head. This is something you used to only see in advanced age, but is becoming more and more common in younger and younger generations, even as young as 45. If you know someone who is starting to suffer from an obvious lack of physical confidence, offer to go walking with them, get them involved with a local swimming program, somehow get physical activity back into their lives. It will enrich both of your lives. In younger generations, it is a faltering physical confidence that makes you take a look at a physical feat, such as a CrossFit workout, and say "that's crazy, I could never do that". I argue to say " You just don't know you can do it". Daniel performing a basic forward vault. Technique, Equipment and Motivation 2008-05-09T12:30:01-05:00 http://www.crossfitalpha.com/index.php/Main/core_focus/ http://www.crossfitalpha.com/index.php/Main/core_focus/#When:12:27:00Z Today's workout 5 rounds for time: 50 Mountain Climbers (50 each leg) 25 Situps Bodyweight Workouts 2008-05-09T12:27:00-05:00 http://www.crossfitalpha.com/index.php/Main/memphis_in_may1/ http://www.crossfitalpha.com/index.php/Main/memphis_in_may1/#When:01:07:00Z Lots of festivals this time of year in Memphis. My only complaint is the weather. I guess we all need to suck it up and keep on keepin on. Cory feeling the pain of Angie __________________________________________________________________________ Todays Workout 10 rounds: 100 meter sprint 1 minute rest Bodyweight Workouts 2008-05-08T01:07:00-05:00 http://www.crossfitalpha.com/index.php/Main/crossfit_and_memphis_mud/ http://www.crossfitalpha.com/index.php/Main/crossfit_and_memphis_mud/#When:14:19:00Z Good Combinaiton! Why does Tim always look like he just got done smoking something after every workout? _______________________________________________________ Today's Workout For Time: 75 Burpees _______________________________________________________ Recent Whiteboard Bodyweight Workouts 2008-05-05T14:19:00-05:00 http://www.crossfitalpha.com/index.php/Main/memphis_storms_and_crossfit/ http://www.crossfitalpha.com/index.php/Main/memphis_storms_and_crossfit/#When:00:56:00Z Today it storms, tomorrow we CrossFit. Prepare for the mud. Consider yourself warned CrossFit Alpha News 2008-05-03T00:56:00-05:00 http://www.crossfitalpha.com/index.php/Main/personal_training_the_plyometric_way/ http://www.crossfitalpha.com/index.php/Main/personal_training_the_plyometric_way/#When:01:04:00Z One of the fundamental requirements of all plyometric movement is the ability to maintain control in the concentric phase. The concentric phase in a squat is simply the bottom position of the movement (below parallel). Without balance in this phase, power is wasted in an attempt to over compensate for subtle movements and power is lost in the launch. We will experiment with this today. Today's Workout: 10 rounds - Static squat hold 25 seconds... to high jump (Bring yourself slowly into the concentric phase of the squat, and hold this position for 25 seconds. After 25 seconds, explode into a jump as high as you can) - 1 minute rest Note the loss of power as instability becomes prominent. ________________________________________________________ Brooke Mid-Thruster ________________________________________________________ Yesterday's Whiteboard 2008-04-30T01:04:00-05:00 http://www.crossfitalpha.com/index.php/Main/jump_centric_plyometric_training/ http://www.crossfitalpha.com/index.php/Main/jump_centric_plyometric_training/#When:11:46:00Z Too little emphasis is placed on plyometric conditioning and the effect it has on jump development. A strong vertical/horizontal/plyo jump is an innate survival skill. And something we should practice frequently. This weeks trio of bodyweight workouts will assist in the development of the groups of muscle responsible for explosive jumping movements. The power for this jump was generated from plyometric contraction and release from the first bench step. Today's Workout 5 rounds for time. 75 toe jumps (Think of jump-roping with no rope) or single jump ropes 15 Tuck Jumps (Jump and pull your knees to your chest mid-jump) Bodyweight Workouts 2008-04-28T11:46:00-05:00 http://www.crossfitalpha.com/index.php/Main/personal_training_for_every_skill_level/ http://www.crossfitalpha.com/index.php/Main/personal_training_for_every_skill_level/#When:02:11:00Z Even Little Miller. Miller showing us how to row GOOD JOB MILLER! ___________________________________________________________ Today's Workout 5 Rounds for time: 10 Jumping Jacks 10 Squats 10 Pushups 10 Mountain Climbers 10 Situps 10 Leg Raises Bodyweight Workouts 2008-04-26T02:11:00-05:00 http://www.crossfitalpha.com/index.php/Main/richard_simmons_and_crossfit_alpha_memphis/ http://www.crossfitalpha.com/index.php/Main/richard_simmons_and_crossfit_alpha_memphis/#When:18:20:00Z My friends have started asking me to dress up like Richard Simmons next halloween. Shane created a simulation of what I might look like: We shall see if this develops into reality. ________________________________________________________________ Todays Workout 5 Rounds for time: 100 jumping jacks 100 mountain climbers Bodyweight Workouts 2008-04-23T18:20:00-05:00