100 Day Pushup Challenge
September 25, 2008
This past Monday, September 22, 2008 was the day of the Equinox in which the day and night was balanced and it also marks the first day of Fall! Join me in an open invitation and challenge to do 1 push up on day 1, 2 on day 2, and so on until we conclude day 100 by doing 100 push ups. The only rules are that you have to do perfect form on the push ups, and in the event that you do not complete your push ups during any day, you will have to have to make it up with the same number of burpees. You must post your lack of commitment as well as your successes to the forum.
Indicate your acceptance of this challenge by replying here as well as putting your name below in the comments section. Because today is Wednesday you will need to do six perfect push ups to “buy in”! Thursday will need 10, Friday will be 15!
Vote for your favorite slogan to appear on Pound T-Shirt
September 25, 2008
Share your opinion. Tell us what slogan you think is best.
Top 10 Tips for Developing Functional Flexibility
August 24, 2008
Here are the top 10 tips for developing functional flexibility:
- Do not stretch ligaments!
- Hit your intended target every time you stretch. Don’t stretch your lumbar spine when your intended target is the hamstrings!
- Develop your Dynamic Joint Mobility (control of a joint through its entire range of motion), Dynamic stretching (active stretching that occurs during movement. For example, leg swings and overhead squats), and Static stretching (statically held position designed to improve flexibility in static positions).
- Perform Dynamic Joint Mobility first, Dynamic Stretching second, and Static stretching last (should be done last to avoid injury during workout due to destabilization of the joints).
- Try to bridge the gap between your active and passive flexibility. This reduces chance of injury.
- Develop functional flexibility by improving your strength in full range of motion functional movements, such as those used in CrossFit. Functional flexibility differs from “Contortionist Flexibility” because it demands strength throughout the entire range of motion.
- Mild to excessive thirst
- Fatigue
- Headach
- Dry mouth
- Little or no urination
- Muscle weakness
- Dizziness
- Lightheadedness
Hydration: How Much is Enough?
August 6, 2008
Those of you who have had the “pleasure” of participating in a group class that I have coached know that it irks me when one of our CrossFitters stops in the middle of a short workout like “Fran” or “Helen” to get a drink of water. I always politely inform the offending (and oftentimes unsuspecting) CrossFitter that they will not get dehydrated in a 10 minute workout!
If your workouts last 30 minutes or less you should be able to just hydrate before and after your workout and be okay. Only if your training sessions are over 30 minutes in duration should you also be drinking water during your training session.
Signs and Symptoms of Dehydration
Low levels of dehydration do have physiological consequences. A loss of 2% bodyweight (just 3lbs for a 150lb person) causes an increase in perceived effort and is claimed to reduce performance by 10-20%. A fluid loss exceeding 3-5% bodyweight reduces aerobic exercise performance noticeably and impairs reaction time, judgment, concentration and decision making – vital elements in all sports, from pole-vaulting to football. A particular issue for boxers is that dehydration increases risk of brain injury. Read more
Competition: When Exercise Becomes Sport
July 6, 2008
Anyone can “do CrossFit” on their own. Burpees, clean and jerks, and kettlebell swings are not merely the domain of the advanced athletic training centers such as CrossFit affiliate gyms. Anyone can do them in their own garage. So, then why would anyone want to train at a CrossFit facility? Two reasons: Expert coaching and competition.
Most people will admit, irregardless of their background in sports or fitness that they try harder when they are competing against their own personal bests and against others.
“Competition implies having a sense of rivalry and of striving to do one’s best, as well as to outdo another.” (Dictionary.com) Group training at a CrossFit affiliate gym succeeds in pushing people to do their best. Exercise becomes sport.
“The combination of competition and camaraderie with measured workouts turns a handful of exercises into a sport in which you’re trying to beat your own previous performances as well as be the top for any given workout of the day. In other words, you can’t help but be
motivated.” - Bill Strahan, CrossFit Plano member since 2007
As a coach, I have worked with hundreds of athletes who are looking to take their training to the next level, and I’ve heard a common theme expressed from the majority of them. After their first or second group session, they are surprised at how much harder they push themselves in the workout. The intensity that only competition can produce creates an edge in their training and helps keep it fresh.
When you approach your fitness training as sport you will undoubtedly adopt the mindset needed to win and strive closer to your genetic potential day by day. Don’t settle for the easy way and continue to be average.
“We suffer during training to improve ourselves physically and psychologically, and we measure those improvements on mountains, on frozen waterfalls, in burning buildings, facing cunning adversaries, on the battlefield, on the mat and in the cage.”- Mark Twight
Staying Motivated
July 2, 2008
Here are 5 tips to help you stay motivated with your workouts:
1. Make time to play and have fun every 13th week.
Anyone who trains CrossFit consistently should take a week off from CrossFit every 3 months. Now, I’m not saying you should be vegging out on the couch for one week, but you should be staying active with sports and activities you enjoy – other than CrossFit. This is important so you can better recover and avoid eventual burnout. Many people are surprised to get some PRs (Personal Records) during week 14 of training after taking 1 week off!
2. At a minimum, just show up!
Sometimes you just need to get in the door and the rest will take care of itself. Training within a group can be a powerful motivational tool. You should take advantage of this whenever you can!
3. Give 50-80%, and then reevaluate.
If you are feeling run down or just don’t feel like “putting out” today, try this strategy: simply show up, and give yourself permission to hold back. Only go at 50-80% intensity, and after the first few minutes, reevaluate. If you are feeling better energy wise and mentally, you can decide to go all out. If you feel the same, you can continue at that level for some nice active recovery. If you are feeling worse, you can call it an early day. I have surprised myself with a few PRs with this strategy!
4. Sometimes you just need a break. Take it!
Everyone experiences stress in their life (and if you don’t, please let me know and we’ll write an article about it!). Sometimes when work, family, friends, and life in general are grinding on you, you simply need to take a break. In times like this, you should give yourself a break, guilt free, but make sure to rejuvenate yourself. Make sure you get sleep, good nutrition, and reduced stress. Otherwise, it will be temporary fix as if you are putting on a band-aid. There is a time for work, a time for play and a time for rest. You will get more out of each if you can be honest with yourself and take the action for each when needed.
5. When all else fails, hold yourself accountable.
Some people have trouble getting up at 5:30 AM to workout. If you find yourself trying to talk yourself into skipping, either rearrange your schedule to either workout in the evening, or find a way to make yourself accountable. You can arrange to carpool with someone else from the gym or find a friend at the gym who is willing to call you in the mornings!
Do you have any unique ways of staying motivated? If so, we’d like to hear about them. You can leave a comment for this article.
Winners and Standings of The Murph Challenge - Memorial Day 2008
June 2, 2008
Click on image below to view properly. You may have to quick two times to get optimum reading view. Enjoy!
NBC 5 interview with Troy Dodson
June 1, 2008
If you missed the regular televised interview of Troy Dodson. You can catch it here. NBC 5 brings the Murph Story to our own local Dallas-Fort Worth metroplex. Great interview Troy!
Photos of Murph Day — Courtesy of illuminare Photography
June 1, 2008
Special thanks to Ann Rabbit, owner of illuminare Photography. She captured wonderful shots good pain! Thanks Ann for making Murph Day a great day!
Visit illuminare Photography by clicking here
Murph Day Experience
June 1, 2008
Special thanks to everyone who participated and to those special people who promoted the event and gave their time and effort. A special thank you to the CrossFit affiliate in Ann Arbor, Michigan who also participated with The Pound - CrossFit Plano and CrossFit Dallas.
We also want to thank every donor, every person who participated in the event itself, and those who were under the radar and made this event memorable. We thank you.
A special thanks to our armed services and the people who serve our country. Thank you for our liberty and freedom. We appreciate you!
