Kim has been working with Chris for over a year now and has lost over 30 lbs. Thank you for your hard work and dedication, you look great Kim, keep it up!!
Tuesday, August 4, 2009
Kim-tastic!
Kim has been working with Chris for over a year now and has lost over 30 lbs. Thank you for your hard work and dedication, you look great Kim, keep it up!!
Ed-itor doing Deads
Ed is doing 7 sets of 3 coming down from maxing out at 500lbs!
Go Ed... you're catching up to Lupo!
Support Fight Gone Bad
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On September 26th, CrossFitters across the nation will unite for the fourth consecutive year to honor and support our injured service men and women and the thousands of people fighting and living with prostate cancer:
Fight Gone Bad IV. One day. One workout. One Purpose.
CrossFit Bozeman is putting together a team and will be participating in this event on Sept 26th here at Power Up & CrossFit
The CrossFit workout is "Fight Gone Bad". In this workout you spend one minute at each of five stations, resulting in a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of 'rotate' the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point. The stations are:
Wall Ball, 10ft target (reps)
Sumo deadlift high-pull (reps)
Box jumps (reps)
Push-press (reps)
Row (calories)
Fight Gone Bad IV benefits Athletes for a Cure and the Wounded Warrior Project. There's no stopping us from making a difference and we hope you will support our efforts with any contribution you see fit. Last year his event raised $627,000. This year, we are going for 1 million.
Please take a moment to give what you can to this important event, every dollar counts!
Click on the link below to connect to CrossFit Bozeman's fundraising page
New Equipment
Power Rack came today! So, all you squat happy folks... come on down! Our competition flat bench (with band attachments) came in as well. We will be hosting our first bench press competition on Friday night August 14th at 7pm. Also, those of you who have been dying to do Fight Gone Bad... medballs are here too!
Monday, August 3, 2009
Chris's Active Recovery/Restoration Workout/Sh. & Knee Rehab
1) ARC Trainer:
1min @50 resistance & 10 Elevation
1min @75 resistance & 10 Elevation
3min @100 resistance & 10 Elevation
2) Rower:
1min burned 30cals
3) Lat Hang Stretch: 30 sec
4)Push ups x 25
5a)Shoulder Complex:
1st Set @ 45lb Bar x 5 reps ea. exercise
2nd Set @ 75lbs x 3 reps ea. exercise
Muscle Clean & Press
BTN Press
Muscle Snatch
Snatch Grip BTN Press
5b)Lat Hang Stretch: 30 sec
6a)Plate Pullovers*: 25lbs x 20 reps with pause at ext.
6b)Shoulder Cable PNF Crossovers*: 20lbs x 20 reps
6c)Lat Hang Stretch*:30 sec
*2 times thru 6a,6b,6c
7a)Muscle Snatch: 45lb Bar x 10 reps right into Snatch Grip BTN Press x 5
7b)Shoulder Dislocates: x 10 pass thru's
7c)Foam Roll: Lats, Posterior shoulder capsules, ITB, Quads.
8)PNF/Reciprocal Inhibition Stretch on Shoulder External Rotators due to loss of internal rotator ROM: x 5-10 min.
9)Contrast Hot/Cold Russian Shower x 15 min
1min @50 resistance & 10 Elevation
1min @75 resistance & 10 Elevation
3min @100 resistance & 10 Elevation
2) Rower:
1min burned 30cals
3) Lat Hang Stretch: 30 sec
4)Push ups x 25
5a)Shoulder Complex:
1st Set @ 45lb Bar x 5 reps ea. exercise
2nd Set @ 75lbs x 3 reps ea. exercise
Muscle Clean & Press
BTN Press
Muscle Snatch
Snatch Grip BTN Press
5b)Lat Hang Stretch: 30 sec
6a)Plate Pullovers*: 25lbs x 20 reps with pause at ext.
6b)Shoulder Cable PNF Crossovers*: 20lbs x 20 reps
6c)Lat Hang Stretch*:30 sec
*2 times thru 6a,6b,6c
7a)Muscle Snatch: 45lb Bar x 10 reps right into Snatch Grip BTN Press x 5
7b)Shoulder Dislocates: x 10 pass thru's
7c)Foam Roll: Lats, Posterior shoulder capsules, ITB, Quads.
8)PNF/Reciprocal Inhibition Stretch on Shoulder External Rotators due to loss of internal rotator ROM: x 5-10 min.
9)Contrast Hot/Cold Russian Shower x 15 min
Sunday, August 2, 2009
Chris's Sunday Olympic Lift Workout
Warm up: Almost 40yrs old....Kind of like a 69 Impala in the winter...I take a while to warm up....
Arc Trainer x 3min easy
Rower x 1min moderate intensity (20 cals)
Push ups x 10
Lat Hang Stretch x 30 sec
Body Weight Squats x 10
Muscle Clean & Press @ 45 x 3
BTN Press @ 45 x 3
Muscle Snatch @ 45 x 3
OH Squat @ 45 x 3
Shoulder Dislocates x 5 pass thru's
Muscle Clean & Press @ 65 x 2
BTN Press@ 65 x 2
Muscle Snatch @ 65 x 2
OH Squat @ 65 x 2
Shoulder Disclocates x 5 pass thru's
Lat Hang Stretch x 30 sec
Muscle Clean & Press @ 95 x 2
BTN Press @ 95 x 2
Muscle Snatch @ 95 x 2
OH Squat @ 95 x 2
Warm Up Complex** X 6 sets: Still Warming up....see ya in the Hospital...
135/3 155/3 185/2 195/2 225/1 235/1:
Power Clean & Press**
Thruster**
Back Squat to press**
Then right into....
Dips x 3*
Pull ups x 3*
Glute/Ham Raises x 4*
Sit ups on GHD x 4*
*Only on first 4 sets immediately following each of the above Complexes
Power Clean & Press: All weights are in lbs., of which I left a couple in the bank...
245 x 1
255 x 1
265 x 1
245 x 3
225 x 5
Power Snatch: All weights are in lbs. Have not done Snatch in over a year due to shoulder injury...
135 x 3
155 x 3
165 x 3
Arc Trainer x 3min easy
Rower x 1min moderate intensity (20 cals)
Push ups x 10
Lat Hang Stretch x 30 sec
Body Weight Squats x 10
Muscle Clean & Press @ 45 x 3
BTN Press @ 45 x 3
Muscle Snatch @ 45 x 3
OH Squat @ 45 x 3
Shoulder Dislocates x 5 pass thru's
Muscle Clean & Press @ 65 x 2
BTN Press@ 65 x 2
Muscle Snatch @ 65 x 2
OH Squat @ 65 x 2
Shoulder Disclocates x 5 pass thru's
Lat Hang Stretch x 30 sec
Muscle Clean & Press @ 95 x 2
BTN Press @ 95 x 2
Muscle Snatch @ 95 x 2
OH Squat @ 95 x 2
Warm Up Complex** X 6 sets: Still Warming up....see ya in the Hospital...
135/3 155/3 185/2 195/2 225/1 235/1:
Power Clean & Press**
Thruster**
Back Squat to press**
Then right into....
Dips x 3*
Pull ups x 3*
Glute/Ham Raises x 4*
Sit ups on GHD x 4*
*Only on first 4 sets immediately following each of the above Complexes
Power Clean & Press: All weights are in lbs., of which I left a couple in the bank...
245 x 1
255 x 1
265 x 1
245 x 3
225 x 5
Power Snatch: All weights are in lbs. Have not done Snatch in over a year due to shoulder injury...
135 x 3
155 x 3
165 x 3
Saturday, August 1, 2009
We are officially open!
Today our pull up station arrived!! It is beautiful and STURDY, Chris tested it out. A huge thank you to Ron for referring us to his buddy Marty who welded this awesome structure for us.
Our First Barbell Club Member...
Our first official member, Ed McKenna is performing a hang clean and jerk, exhibiting the finest triple extension this side of the Madison River. Ed was unfortunately required to pay an initiation fee of $50 because he is a Red Sox fan, sorry Ed!
Thanks for joining buddy, we look forward to seeing your beautiful, perfect deadlift form every week.
Train Movements Not Muscles
Train movements, not muscles by isolating them, UNLESS it is for rehab/corrective/restoration purposes. Most bodybuilding techniques are minimally used here as we are generally trying to increase GPP, relative strength, work capacity, and thus are trying to increase parameters of physical performance and improve athletic potential. Bodybuilders tend to isolate body parts by using "piece meal" split routines that are extremely inefficient, lead to muscle imbalances, loss of range of motion and actually create more work for you in the long run, and more days and hours in the gym. Loss of ROM can be seen very simply by observing the average bodybuilder perform a Standing Military Press, Overhead Squat, or Pull up. The lack of ability to complete a full ROM on these exercises clearly demonstrates how certain Bodybuilding techniques, as well as training in isolation can significantly impair optimal biomechanics, which can and will ultimately lead to dysfunction and injury.
However, if you go to your typical commercial gym, you will see many people working out this way. WHY? Because that is what many of the "Fitness" magazines show the top bodybuilders and fitness models, etc. doing. Bodybuilding has very much grossly distorted "True Fitness", in that they look fit on the outside, but really do not exhibit many general physical skills of fitness. These skills are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy.
Most commercial gyms also have 100's of selectorized machines, that slice, dice and isolate muscles all while you are sitting down comfortably. How functional to basic human movements and athletic skills are machines if one is sitting while performing an exercise during which all of the stabilization is done for you by the machine itself?? Not very functional at all! Machines have far less neuromuscular stimulation and do not teach skill, balance, proprioception and stabilization. In addition, they require far less effort to do the exercise when compared to a compound, full body, weight bearing multi-joint exercise. More importantly, machines and isolated training do not exhibit a large metabolic, or neuroendocrine response to exercise. Yes, using machines for exercise is better then sitting on the couch and watching TV. However, my point here is, if you are in the gym to get the most out of your workouts for your time spent, why would you not use a more effective means of accomplishing your goals?
In my experience machines create far more dysfunction, as the body works in an integrated synergistic way where many muscles act together to create movement and/or to stabilize joints. Furthermore, many machines have a fixed axis of rotation and repetitive motion on a fixed axis of rotation on a machine that may not match your body's own bio mechanical range of motion can cause pattern overload syndrome. This causes connective tissue to break down due to excessive wear and tear by moving through the same fixed pattern on a machine.
I don't have a problem with the sport of bodybuilding, I have many friends who are bodybuilders and I very much respect their discipline and determination. I simply don't agree with the way the majority of them choose to approach their training. Often it is due to misinformation from fitness magazines and/or advice from one dimensional "bodybuilding" coaches. One can still achieve an increase in muscle size, strength, and aesthetic appearance and be a bodybuilder by training movements WITHOUT training like a typical bodybuilder (i.e Forearms on Day 1, Biceps Femoris on Day 2, Clavicular Head of the Pectorals on Day 3, Forearm Extensors on Day 4, etc.....) Not to mention doing an hour of low intensity steady state cardio on the recumbent bike is like watching grass grow in terms of attaining Fat loss, AND does nothing for work capacity. At one point in my training I too was guilty of slicing, dicing, and walking on a treadmill for an hour.....
My point is bodybuilders aren't judged on physical performance when they step on stage, yes some do LOOK physically strong, etc. but, they really don't move fast, jump high, move heavy weights explosively or run fast at all, etc. So if you are an athlete make sure you train like one, and train basic functional human movements that have a carryover to everyday life and/or whatever sport or activity you may encounter in your job, competition or recreational activity. If you are a bodybuilder why would you not want to use a more effective, efficient, and functional method of training? Looking fit doesn't always mean being fit however, you can attain both if you train and eat appropriately.
To quote CrossFit, "You can't train the parts and pieces and be good at the whole, but you can train the whole and be good at the parts and pieces".
However, if you go to your typical commercial gym, you will see many people working out this way. WHY? Because that is what many of the "Fitness" magazines show the top bodybuilders and fitness models, etc. doing. Bodybuilding has very much grossly distorted "True Fitness", in that they look fit on the outside, but really do not exhibit many general physical skills of fitness. These skills are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance and accuracy.
Most commercial gyms also have 100's of selectorized machines, that slice, dice and isolate muscles all while you are sitting down comfortably. How functional to basic human movements and athletic skills are machines if one is sitting while performing an exercise during which all of the stabilization is done for you by the machine itself?? Not very functional at all! Machines have far less neuromuscular stimulation and do not teach skill, balance, proprioception and stabilization. In addition, they require far less effort to do the exercise when compared to a compound, full body, weight bearing multi-joint exercise. More importantly, machines and isolated training do not exhibit a large metabolic, or neuroendocrine response to exercise. Yes, using machines for exercise is better then sitting on the couch and watching TV. However, my point here is, if you are in the gym to get the most out of your workouts for your time spent, why would you not use a more effective means of accomplishing your goals?
In my experience machines create far more dysfunction, as the body works in an integrated synergistic way where many muscles act together to create movement and/or to stabilize joints. Furthermore, many machines have a fixed axis of rotation and repetitive motion on a fixed axis of rotation on a machine that may not match your body's own bio mechanical range of motion can cause pattern overload syndrome. This causes connective tissue to break down due to excessive wear and tear by moving through the same fixed pattern on a machine.
I don't have a problem with the sport of bodybuilding, I have many friends who are bodybuilders and I very much respect their discipline and determination. I simply don't agree with the way the majority of them choose to approach their training. Often it is due to misinformation from fitness magazines and/or advice from one dimensional "bodybuilding" coaches. One can still achieve an increase in muscle size, strength, and aesthetic appearance and be a bodybuilder by training movements WITHOUT training like a typical bodybuilder (i.e Forearms on Day 1, Biceps Femoris on Day 2, Clavicular Head of the Pectorals on Day 3, Forearm Extensors on Day 4, etc.....) Not to mention doing an hour of low intensity steady state cardio on the recumbent bike is like watching grass grow in terms of attaining Fat loss, AND does nothing for work capacity. At one point in my training I too was guilty of slicing, dicing, and walking on a treadmill for an hour.....
My point is bodybuilders aren't judged on physical performance when they step on stage, yes some do LOOK physically strong, etc. but, they really don't move fast, jump high, move heavy weights explosively or run fast at all, etc. So if you are an athlete make sure you train like one, and train basic functional human movements that have a carryover to everyday life and/or whatever sport or activity you may encounter in your job, competition or recreational activity. If you are a bodybuilder why would you not want to use a more effective, efficient, and functional method of training? Looking fit doesn't always mean being fit however, you can attain both if you train and eat appropriately.
To quote CrossFit, "You can't train the parts and pieces and be good at the whole, but you can train the whole and be good at the parts and pieces".
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