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Entries in From the media (5)


Sunday February 20, 2011

Matt and Chelsea squeezing in a workout before snowboarding.


Rest Day.


Hey guys, here's the article on CrossFit Endurance that was in Triathlete magazine this month.  Check it out, and send it to all your "runner/cyclist/triathlete" friends.  It's important stuff for them to hear.  Most have no idea they could be faster AND healthier by getting stronger and cutting back on the mileage.

CrossFit Endurance: to Hell and Back, Just Faster


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Monday February 14, 2011



So I was standing in line at REI yesterday and I started reading the headlines of these endurance sport magazines and noticed a little trend emerging.  So, like any normal person standing in line would do, I took pictures of the covers.  And check it out; all three have headlines related to strength training and the first one even features CrossFit specifically.  This may mean that the athletes in the "long and slow" crowd are starting to get it.  They may be realizing now that CrossFit, and strength training in general, not only makes them faster, but also (and in my opinion more importantly) makes them healthier.  Spread the word!

On a related note, yesterday I participated in Threshold Racing's burn series triathlon.  I had a great time and felt pretty good.  I wasn't the fastest by any stretch of the imagination, but the race was definitely doable (and with a little smarter pacing, I think I could have done much better).  I hadn't swam for exercise in years so I'm thankful it was only 8 laps, but it was fun getting back in the water.  The Wattbikes worked brilliantly as the cycling component, and the run had some surprisingly tough hills.  

Anyway, back when I used to run/bike/swim consistently and competitively, I probably could have beat my current 10 year older CrossFitting self in today's race.  But not by that much, and I'll tell you what, I couldn't have done 30 pullups back then or deadlifted 400lbs.  NOT. EVEN. CLOSE.  So who's fitter? The 26yr old newly married me with no kids and no real responsibilities, or the 36yr old me with 3 kids, a mortgage, and 7 years into my own business.  Well, I think you know... and that's pretty cool.


C.A.T.  training schedule

Mon: double

Tues: single

Wed: double

Thurs: off

Fri: double

Sat: single

Sun: off


For the 3rd round of "repeat monday's" I thought we'd do something a little different... a benchmark WOD each week!  And I will say this, the benchmark workouts will be formidable ones for sure.  In other words, it's safe to say we won't be doing "Annie" (no offense, Annie... but seriously, just keeping it real, you are the easiest).

Okay, so for today... 



"Linda" a.k.a. three bars of death

10, 9, 8... 1 rep rounds for time of:

- Deadlift (1.5 bw)

- Bench press (bw)

- Clean (.75 bw, and make it a squat clean)

*If you're not doing this Rx, you'll probably need to share bench/bars.  Be smart about it, pair up with someone who's using a similar weight, and maybe stagger your start.  Rx folks, go in heats as necessary.



- whatever you're feeling, wherever you can fit it in. 


C.A.T. DD WOD #2

- 10k ride on Wattbike for time


*And if you didn't check in yesterday, scroll down and read the post.  It's worth it.


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Sunday February 13, 2011

Luisa's version of "the bar method".  


Rest... unless of course you're racing in the "burn series" triathlon this morning.  In which case, good luck!



The following is yesterday's post by Lisbeth Darsh at  Really good stuff.


Crossing Over

If I really think about it, I know the barbell can’t save me.

It can’t offer me eternal salvation. Or money. Or even peace with all my decisions, however difficult they were.

The barbell can’t soothe a crying baby, or cure cancer, or even bring me back that split-second decision to accelerate on a wet North Carolina curve years ago in that little red car.

It can’t make me prettier, or smarter, or more accomplished.

By all rational thought, I should discard the barbell and buy some Mom jeans and take up scrapbooking or Zumba or some kind of “fitness” class wherein I try to dance or gyrate my way into a sexy body. That’s what “sensible women” of my age do, isn’t it?

But I doubt those sensible women have felt the cold steel in their hands. They probably haven’t wrapped their fingers around a 70 lb barbell and snatched it 30 times in a row, in the middle of a 2K rowing sandwich. They most likely have not felt the power of bringing that weight overhead and then throwing it down, rubber bouncing up from the ground, chalk particles wafting like snow through the summer rays of sunshine beating across the floor. Those women still think a workout must involve a cardio machine, and, maybe, if they’re feeling adventurous, a weight machine.

They don’t know they are a weight machine. The years are taking their toll. They can either carry that weight on their hips and their butts and their bellies for the rest of their lives . . . or they can put it in their hands, on a barbell, and toss it above their head. Maybe grunt. Most likely swear. But feel the power. Be the strength. Become dominant over themselves, over others, over the world right in front of them.

Because once you truly experience the power of the barbell, you can’t ever go back. It’s like that part in the old movie “Thelma and Louise” when Thelma says, “You know, something’s, like, crossed over in me and I can’t go back, I mean I just couldn’t live.”

There’s no going back now. Something’s, like, crossed over in me. Weak and mediocre just won’t cut it anymore. I just couldn’t live.

No, the barbell can’t save me . . . because I guess it already has.


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Sunday January 23, 2011

f3 ring play from Matthew Morales on Vimeo.


Rest Day.


Okay guys, you have to read this interview with Brian MacKenzie of CrossFit endurance.  He is revolutionizing the way endurance athletes train.  Forward this to all your endurance athlete friends who think they need to keep piling on the miles in order to improve their performance, because as Brian MacKenzie's athletes are discovering, that approach may not be the right one after all.


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Sunday January 9, 2011

It's a bird... It's a plane... It's Super Nolan!


Rest day.


Interesting New York Times article on kids and eating disorders


This is a huge problem in our society.  However, I strongly believe that CrossFit will play a role in the solution. In CrossFit, we do not train specifically to look a certain way.  We train to be fit.  Appearance is merely a byproduct of our fitness.  This is a remarkably liberating feeling once you embrace it.  

This is especially significant for girls.  CrossFit emphasizes that, for a woman, it's a good thing to be strong.  It's empowering to be capable and fit.  Unfortunately, most of the moms in our society (even in our gym to some extent) remain hung up on the idea that they should look like skinny, unhealthy models.  Worse than that, they also have daughters!  And if you just said to yourself, "Oh no, no, no... I want to look like a yoooooga instructor, not a model"... don't kid yourself, there's NO difference.  The problem remains the same.  By constantly striving to be something you're not, you sabotage your own potential for health and fitness, and sabotage your daughter's in the process.   The truth is, that as a mother, if you continue to verbalize your desire to be "skinny", as opposed to fit, and deliberately attempt to restrict your bodies natural ability to develop muscle, you not only weaken yourself, and weaken our society, but you are also now part of the problem.  I challenge you, instead, to be part of the solution.  Be strong.  Be capable.  Be CrossFit.



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