Tuesday, June 02, 2009


Tuesday, June 02, 2009

Dan Lowenberg hitting the double unders hard last week.

On another note, most of you will see that today’s workout involves picking up and moving heavy weights. There has been a noticeable decline in attendance on these days, and it is honestly starting to bug us a little bit. There is a reason that the names that are consistently at the top of our boards are there. That reason is that they show up for the lifting days. These days are crucial to all of our development as both athletes and human beings. First, as athletes or maybe more appropriately CrossFitters (I know that not all of you would consider yourselves athletes, although the trainers at CF Agoge do), you need to reinforce the idea that you are strong enough to move the weight required for the metabolic conditioning types of workouts. Two; you need to develop and reinforce the technique required to be proficient at these movements. After all, if you can’t dead lift 100 pounds safely when there isn’t the pressure of the clock, how can we trust you to do it with the pressure of the clock. Third; the strength workouts are at least equal if not more intense than the metabolic conditioning type workouts… mentally. How does this affect us as people. Well, this one is a little tougher to quantify unless you have an assortment of medical staff and machines at your disposal. It is not even a matter of opinion however that the quickest way to increase your bone density is through load bearing exercise. Ladies, this become more important for you as you age due to osteoporosis concerns. Then there is the tie in to functional movement in practical application. Montrose is a fairly rural community and it is not uncommon to see or hear about any one of you doing yard work, irrigating ditches or fields, picking up children or moving farm equipment. Wouldn’t you rather know your capabilities long before they are put to the test? For instance, if I know that I am going to have to move hay bales that weigh 75- 100 pounds each, shouldn’t I be sure beyond a shadow of a doubt that I am capable of lifting such a weight? To be sure, you should. Show up for the lifting days people. They are most certainly CrossFit workouts, they will most certainly have a dramatic impact on your lives and the way you perform in both daily tasks and in the rest of your CrossFit adventures.

Workout of the Day

High Bar Back Squats

Snatch Balance