“The ultimate victory in competition is derived from the inner satisfaction of knowing that you have done your best and that you have gotten the most out of what you had to give.”     -H. Cosell

April Aspirations Pull Up Club is on. The names are in, the numbers are set. Get crackin’! List posted on the whiteboard. Please check for accuracy (read that as: don’t touch).

Which brings us to why we (all) ought to participate in these Incentives/Challenges. Competition brings out the best in us:  it’s good for the soul, it tests the truth/reality of our abilities, it provides a goal, it creates contexts for learning, it builds community and interaction, it IS why were are here…if we don’t know or can’t show, then are we better than yesterday?

Be sure, that by competition we mean purely Self-Competitive. It is you against you and the task. Period. It’ll be true of this Pull Up competition as it is everywhere. The folks pulling 40 or 50 times will get a crowd and cheers, but the biggest support will be for those trying to get their first pull up. That’s how we become better people…learning how to muster every ounce of energy, eat unbearable pain, and block out mental demons in order to closed-fist-punch a task right in the face*.

So, please be sure to avail yourself of any and all of  these opportunities (ex., Hero Week, Incentives, Challenges).

*Can we get a clarification on this quote; is it “closed-fist punch in the face” or “punch closed-fist in the face”?

chris April 11, 2011

10 rds:
5 Thruster
10 Pull-ups
100 meter Sprint
Rest 1 minute between rds.

(Nice job Pinkie…that’s how to address the bar!)


So, looking through a yearbook from 25 years ago, a 13-year-old observes…”There weren’t alot of fat people in your grade.” Astute…even see the trend from ’99 to ’09…Obesity trend map

Oh what to blame? Fast food, junk food, fat-free food, too much food? Hmmm, watch out what you believe. Remember the “Junk Food” experiment from the KSU professor? He cut calories and ate mostly junk food. And he lost about 10% body fat.
Ready the arguments, anyone can lose weight, but was he healthy? 

Uh-oh! “Haub’s “bad” cholesterol, or LDL, dropped 20 percent and his “good” cholesterol, or HDL, increased by 20 percent. He reduced the level of triglycerides, which are a form of fat, by 39 percent.” Read more here.

chris April 10, 2011

Left Coast workout that was sooooo Right! Thanks to Coach Chris E for leading an excellent workout.
1) WarmUp (10 Pullups, 10KTE, 10 Squat, 10 Oly Crawl)
2) DL Skills (5-5-5-3-3)
3) WOD: 5rds
15 Wtd Squat, 10 Box Jump, 5 GI Janes (chin up with burpee…or…Chirpee), 200m run

chris April 9, 2011

Dip/PlyoPU & AltSS/Scissor Lunge: Tunnel of Pain
SDHP/Goblet Squat & T2B/Jump PU: Windmill
Squat FR/Skater & KB Crunch/Pulse: Lunge
B&T/Tuck Jump & Curl/Press: MB Side Shuffle

Reminder: Sunday Special April 10, 330PM. Guest coach Chris Espinosa! You ought to attend if you:
Plan on attending any classes at CF that incorporate basic CrossFit moves (esp. Monday CrossFit)
Want to learn some new refinements to your basic mechanics
Would like to talk with Chris about improving performance (at CF, or racing, or sport)
Have an interest in pursuing a Paleo discussion with Chris
Need a good Sunday afternoon burner
Otherwise, just have to get out of the house.
See you all then!


1) Strength thrills, but Speed kills.
2) Sign-up for the April Pull Up Incentive  by April 8. (sheet on Event board; click Incentive icon)
3) Participate in the Blog Search Incentive for a 5-class punchcard (click Incentive icon). Pags has a 1 in 5 chance of winning again. More comments!
4) Sunday Special, April 10, 3:30PM (see Sunday Special page). Workout with Chris Espinosa!
5) Wounded Warrior 5k is coming up fast.


Maintain the Lumbar Curve. Lock the midline down, then fight it. Basically, it requires “doing abs” the entire class. Squat, lift, press, push, jump, pull…midline stability…good abs…great form.

Work it for two weeks, not surrendering the lumbar curve on various movements…feel your “core” respond, and your back will then thank you!