Friday 11.20.09
Shut up and WOD.
Coach's Choice
(yes, it's a trick)
Meet Gregg, our newest member of the "Girlie Club"
Thursday 11.19.09
"Boo-hoo, my hands hurt"
Is it me or have we been hanging off the pull-up bars a lot this past week? It’s time to have that talk about taking care of your tools (a.k.a. your hands).
"Callus formation is a byproduct of strength training & weight lifting, just like building muscle & losing fat are. The pressure of the bar against the bones of your hands promotes callus formation.
Gripping the bar remains painful as long as you don’t have calluses. That’s one reason you should never wear gloves. However big calluses tear apart more easily, so you should minimize callus formation. Here’s how.
Grip Bars Correctly. The bar will slide down in your hand during Barbell Rows, Deadlifts & Pull-ups if you put it in the palm of your hands. Your skin will fold, increasing callus formation.
Put the bar close to your fingers. Not in the palm of your hand. This only applies to pulling exercises! On pushing exercises like Bench Press, Overhead Press or Dips, the bar must be close to your wrists.
Chalk. Chalk fills your skin folds, making the surface of your hand palm smooth. Less skin is pressed down, thus less callus formation. Chalk also provides a better a grip by preventing sweating.
Shave Calluses. Don’t bite or rip off calluses with your nails, you’ll rip off too much and they’ll bleed. Shave calluses every 10 days. Avoid too much shaving: it weakens the surrounding skin, causing ripped callus. Tools you can use:
- Pumice stones
- Nail files
- Foot files
-Courtesy of StrongLifts.com
Hand Care:
· Every 10 days you should use a callus shaver or a pumice stone to grind down the rough skin.
· OR
You could use a Dremel®. A Dremel® is a little hand held sander that works great. (They make ‘em for Fenway’s nails, too.)
You could use a Dremel®. A Dremel® is a little hand held sander that works great. (They make ‘em for Fenway’s nails, too.)
· Keep hands moisturized throughout the day. Yes, even the guys!
When rips occur:
Wash your hands with mild soap and water.
· Trim off the flappers. Manicure scissors work well for this. Do not pull off any live skin.
· Soak your hands in salt water for 10 minutes. This will help the calluses heal faster and stronger, leaving you with a pseudo-callus to work with. If you skip the salt water step, you're skin will grow back softly over the area you just ripped, and will rip again. Have you ever noticed how it seems to be the same places that rip most often? Do NOT skip this step.
· After soaking, apply an antibiotic ointment for the next two days or NEW SKIN liquid bandages.
· Before working out, apply the liquid bandage, and take it a easy on your hands for the next few days. This does not mean no pull ups.
· It will take 2 weeks for your hand to heal. Count another 2 weeks for your skin to toughen up. During those 2 weeks you can rip off the calluses again. So make sure you grip the bar correctly and use chalk.
And here is a helpful video on how to tape your hands correctly. It would help if you all would purchase your own roll of tape to use at the box.CLICK HERE!
On the day of victory, no one is tired.
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
(no partioning)
The CrossFit Level 2 Cert...who's that stud in the front row???
CrossFit OIB wants you to attend a CrossFit Level 1 Certification. And we want you to join our ranks as a Coach! Help out and coach a few classes a week and your membership is FREE!
The Level 1 Certification is an Introductory course on CrossFit's methods, concepts, and movements. On completing a Level 1 CrossFit certification, attendees will have the resources and a sufficient foundation from where they can continue independent and successful development as a CrossFit trainer or athlete. -CrossFit.com
Upcoming closeby certifications:
March 13th - 14th
CrossFit Level I Certification
CrossFit Charlotte
Charlotte, NC
March 20th - 21st
CrossFit Level I Certification
CrossFit BGI
West Palm Beach, FL
Hurry up and register...these certs sell out fast.
Wednesday 11.18.09
"Many of life's failures are people who did not realize how close they were to success when they gave up." -- Thomas Edison
Five rounds for time of:
95 pound Push-jerk, 15 reps
15 L pull-ups
CrossFit maintains that proficiency is required in each of 10 fitness domains: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination, and accuracy. Heather is proving this theory to be true. She has come a long way since those early days out behind Gold's Gym. You are making excellent progress Heather!
CFOIB will be hosting an OLYMPIC LIFTING SEMINAR with Coach Wilkes from CrossFit Chesapeake.
Monday, January 18th
9am-5pm
Cost: $157
Why attend an Oly seminar?
We clean, we jerk, and we snatch. CrossFit OIB has gotten you this far- now let Coach Wilkes and his team take you farther, make you stronger, and more proficient. "If you want to improve your lifts come to our seminars. In our seminars we teach the Snatch and the Clean and Jerk from a technical stand point. The best way to learn the lifts is by doing them. So bring your workout gear." -CrossFit Chesapeake
SEE T-SHIRT SLOGAN CONTEST BELOW!
Slogan Contest
It’s time for new CFOIB apparel! We will be ordering new t-shirts for the box as well as cool hoodies for the winter season. We have someone working on the design, but we need your help with the “slogan”. Ray and I have compiled a list of some of the slogans that we have come up with or have heard over the years. We encourage everyone to participate in the process so please post your favorite slogan (whether it is one from the list or one of your own) and we will narrow it down to a vote in the next week or so. Remember, this is a slogan that should represent CrossFit OIB and one that you would proudly wear on your back! We may also provide the option of having one slogan for the men’s shirts and one for the women’s. The sweatshirts will be unisex. So please post which slogan should be for the men or the women’s:
Here is our list:
1. Our Box Rocks
2. Fitter, Faster, Stronger
3. Push Harder
4. If You Dare
5. I got 99 problems, but my squat ain’t one
6. I do “Nasty Girls” (men’s)
7. It’s Organic (women’s)
8.The beatings will continue until morale improves
9. It is not enough that we do our best, sometimes we must do what is prescribed.
10. We will expose your weaknesses.
11. I’ve got the CrossFit Fever and it hurts soooo good.
12. High Speed, Low Drag.
13. You can’t do what We do
14. I can do more pullups than your husband (women’s)
15. Take your shirt off; you’ll run faster!
We will also keep you updated on the t-shirt and sweatshirt that we decide on and will post a picture of both. We will be taking pre-orders so keep that in mind in the next few weeks.
Tuesday 11.17.09
"Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." - I Corinthians 9:26-27
"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
Kerri overcame her fear of the 20" box jump!
Monday 11.16.09
"Far better is it to dare mighty things, to win glorius triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat." -Theodore Roosevelt
Push Jerk x 3-3-3-3-3
150 Double Unders (or DU attempts)
Glenn & Calvin (post filthy fifty) demonstrating the CrossFit cooldown.
Sunday 11.15.09
Today we rest.
Happy Birthday Bailey!
My niece is celebrating her 9th birthday today!
Saturday 11.14.09
CrossFit Christmas Challenge meeting today @ 10:30am
Please join us!
"Oh sh!t, I thought I was done!" - Brant McMullan, after realizing he still had four minutes left on the clock during Friday's run.
In honor of Kerri Hardee's 37th birthday:
AMCAP in 10
(As many cupcakes as possible in 10 minutes)
Just kidding.
Four Rounds for time to be accomplished in teams of 2:
(Kerri will choose the teams)
37 burpees
37 pullups
37 box jumps
37 wall ball
(Courtesy of Pat Sherwood, CrossFit HQ)
Friday 11.13.09
CrossFit OIB is in the works of coordinating the first annual:
CrossFit Christmas Challenge
A 1 mile Dog Jog and 5k run on Sunset Beach from the Pier to Bird Island. This race will be open to the public, not just CrossFitters!
Our tentative date is December 12 or 19, 2009
All of the proceeds will go to Paws-Ability , which is a non profit organization that raises money to aid existing animal shelters, animal rescue groups and pet needs within Brunswick County. This is a great organization and I know that animals are important parts of our lives. If you weren't aware- Fenway was a rescue pup!
We are looking to form a committee of volunteers. We really need your help to make this race a success! Our first meeting will be held directly after the 9am class this Saturday, November 14 @ 10:30am.
"This is not a subtle thing that we are apart of...." -Coach Glassman
I have heard from "Coach Ray" that you all have been working really hard while I've been away. In that case, if you have not missed a WOD this week (otherwise known as sparing a kitten's life--see below) and plan to attend Saturday's group WOD, I would like you to take a rest day today. If you have missed a workout this week then please come in today and make-up that WOD. Otherwise do the following:
Time Trial- cover as much distance as possible
Row- 20 minutes
Run- 30 minutes
Then: Work on something you "suck" at. Double unders, overhead squats, chest-to-bar-pull-ups, etc.
I will see you all Saturday morning!!
The box has been busy this week!
Thursday 11.12.09
CrossFit OIB is in the works of coordinating the first annual:
CrossFit Christmas Challenge
A 1 mile Dog Jog and 5k run on Sunset Beach from the Pier to Bird Island. This race will be open to the public, not just CrossFitters!
Our tentative date is December 19, 2009
All of the proceeds will go to Paws-Ability , which is a non profit organization that raises money to aid existing animal shelters, animal rescue groups and pet needs within Brunswick County. This is a great organization and I know that animals are important parts of our lives. If you weren't aware- Fenway was a rescue pup!
We are looking to form a committee of volunteers. We really need your help to make this race a success! Our first meeting will be held directly after the 9am class this Saturday, November 14 @ 10:30am.
CrossFit OIB- Where doing multiple girls in one day is not unheard of.
Your choice:
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments. I want to know what everyone chooses and # of rounds while I am away!!
