Fit Club http://ohiofitclub.com The Crossfit Affiliate of Downtown Columbus Wed, 01 May 2013 14:38:56 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Agility and Plyometrics Training http://ohiofitclub.com/blog/2013/04/15/agility-and-plyometrics-training/ http://ohiofitclub.com/blog/2013/04/15/agility-and-plyometrics-training/#comments Mon, 15 Apr 2013 18:39:25 +0000 dulmer http://ohiofitclub.com/?p=1628  

Do you trip over your feet when you run? Have trouble with the jump rope? Can’t jump to the pull-up bar? Is our dynamic warm-up before class often an “I’m going to look like a complete ass” experience? Then have no fear, starting this Saturday after the Team WOD, we will be starting a 6-week Agility and Plyometrics workshop!   ($10 for members. $75 for non-members). Each class will be at least an hour.

First, let’s look at some definitions…

Plyometrics, also known as “jump training” or “plyos”, are exercises based around having muscles exert maximum force in as short a time as possible, with the goal of increasing both speed and power.

Agility, or nimbleness, is the ability to change the body’s position efficiently, and requires the integration of isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and endurance.

 

 

 

We will be performing drills and exercises designed to produce fast, powerful movements and improve the functions of the nervous system. This will not only increase your athletic performance, but will challenge your motor skills and intellectual capacity. With the occasional exception of a light object (ball, disc, Frisbee, etc) now and again, these sessions will mostly involve using your body in space in a variety of ways with the goal of making you more powerful, explosive, and coordinated!

 

SPEED – distance traveled per unit of time

STRENGTH – maximal force output

POWER – rapid force development

POWER IS THE COMBINED EFFORTS OF SPEED AND STRENGTH!!

In Crossfit, and in sports, horsepower is king. Without well-conditioned and well-trained fast-twitch muscles, you will move slowly. (i.e. “I suck at Olympic lifting and I can’t drop under the bar!”) And, you will probably get caught by Zombies in the inevitable apocalypse. AIN’T NOBODY GOT TIME FOR THAT!

I can’t guarantee that you will be able to run a sub 10 second 100m dash. You still may not be able to do a great cartwheel…BOTH WAYS!  And your grandmother may still be able to school you in basketball. But, I can guarantee you will see some huge improvements in your ability to perform several movements, inside and outside of the gym. We will be using the full resources of the park as well—grass, sand, and trails. I also expect to include a variety of games in our classes too.  Remember, all squats and no play makes you a dull person.

]]> http://ohiofitclub.com/blog/2013/04/15/agility-and-plyometrics-training/feed/ 0 13.5 and FC Challenge Test Out http://ohiofitclub.com/blog/2013/04/05/13-5-and-fc-challenge-test-out/ http://ohiofitclub.com/blog/2013/04/05/13-5-and-fc-challenge-test-out/#comments Fri, 05 Apr 2013 18:52:29 +0000 mpotterf http://ohiofitclub.com/?p=1622 The FC Challenge comes to a close this Saturday with health & performance testing from 8-1ish. Here is the

TEST OUT Schedule DOC you can use it to find your exact times. DO NOT CUT IN LINE.

 13.5 is going down tonight at the gym from 4:30-6:30 PM
After 12 weeks of the challenge and 5 weeks of the Open I hope you have learned a lot about yourself. I hope that you have reached many of your goals and are ready to move on to new ones. As you Approach 13.5 and or the test out I wanted to put out some motivating words. Something like leave it all out there, kick ass and take names, go till the wheels fall off and your lungs and hands bleed. Yah all that stuff, but then I came across this today and I thought it a little more appropriate. This isn’t just about one moment but also what you carry forward to the next moment. Hopefully it’s a spring board to more awesome, whether that be regionals, the games or the constant pursuit of being better.
So enjoy the it wont happen again, until the next time. Now go  leave it all out there, kick some ass, go till  your lungs and hands bleed.

 

 

 

 

]]> http://ohiofitclub.com/blog/2013/04/05/13-5-and-fc-challenge-test-out/feed/ 0 FC Challenge Test Out info http://ohiofitclub.com/blog/2013/03/28/fc-challenge-test-out-info/ http://ohiofitclub.com/blog/2013/03/28/fc-challenge-test-out-info/#comments Thu, 28 Mar 2013 15:56:40 +0000 mpotterf http://ohiofitclub.com/?p=1615 The FC Challenge Test Out Event will be Saturday April 6th. We will run the event from 8 -2 PM. The first heat of Medical/Health Testing will begin with 6 people at 8AM with a new six people beginning testing every 20 minutes. The first heat of Performance testing will begin with group one back squatting in the Olympic lifting Area at 8:30 AM. Group two will squat at 8:50 and so on. Group one will begin the WOD in the Rig Area at 9 AM, Group two at 9:10 and so on. After pictures will take place in the back warehouse either before or after you scheduled test out time.

All athletes must be preregister for their group/heat assignments. Give your group/heat preferences(1st ,2nd & 3rd choice) to your coach. Your coach will forward your  choice to Chelsea and she will confirm times. All group/heat assignments are first come first serve. If you cannot make the scheduled test out event you will need to schedule a separate time to test out with your coach. Any medical testing done outside of the test out event must be approved by me. You will be assigned a Kroger location to get the test done. In order to be considered for prizes all points and test out scores must be received by 8 AM Monday April 8th. Any information submitted after that time will not be considered for prizes but you can have a ribbon.

Friday April 12th at 7 PM we will announce all winners and have a celebration. This will not even closely resemble anything Paleo.

]]> http://ohiofitclub.com/blog/2013/03/28/fc-challenge-test-out-info/feed/ 0 The Open 13.2 & FC Challenge Test Out http://ohiofitclub.com/blog/2013/03/14/the-open-13-2-fc-challenge-test-out/ http://ohiofitclub.com/blog/2013/03/14/the-open-13-2-fc-challenge-test-out/#comments Thu, 14 Mar 2013 16:34:22 +0000 mpotterf http://ohiofitclub.com/?p=1603 The Open 13.1 & 13.2
13.1- Over all we did really well, we had a few snatch PRs, good in any circumstances but especially interesting under the circumstances. Everyone should be happy with there performance. As we progress through the open its important to remember why your doing this. It’s to get better and have fun.We probably wont see those movements again until next year but who knows. In any event you need to work on your snatch technique,overall strength and conditioning to get better. The best way to do those things isn’t by redoing the wod all weekend, it happens over time. So take your frustrations into some skill sessions and do the work. There is still four work outs left  and I’m sure they will have something you should be preparing for.
5 – Push Press 115/75
10 – Deadlift 115/75
15 Box Jumps 24″/20″
Here is the schedule of activities for the rest of the week
Thursday- Movement prep and regular WOD. Those that need to do 13.2 early may do so during class. If your planning on doing it Friday rest and mobilize your ankles.
Friday- We will do the WOD all day in the 6AM,12, 4:30 & 5:30 classes. We will run classes like an event with heats going off about every 15 minutes, There will be a warm up on the board and brief instruction. There will be no heats after 6:20 PM. The 6:30 class is canceled. The gym will be open until 7:30 if you have taken the judges course you may organize a heat on your own. Just incase you wondered it is NOT cool to come at 7:15 to do the WOD
Friday Night Lights will be held at CrossFit Polaris. They will be starting at 6PM. It is first come first serve. If your going to WOD fill this out first . If you do it at Polaris please record that thats where you did it on your scoring entry. They will have to validate it, Not us. If how ever you do it at our gym enter that you did it at Cross Fit 614 and we will validate it.
Saturday. Dave will be holding an open gym for 13.2 from 11-1.
If you cant get it done in those times you will have to make other arrangements with a coach. DO NOT show up to olympic lifting and ask or think it is cool to do the WOD off on your own.
One and done! You may NOT do the WOD over again. Be ready and do it right the first time. The only exception to this are people trying to qualify for the Regional or Games. All make ups and redos will be scheduled with a coach.
Safety- Rebound box jumps are really hard on your achilles,some times too hard. Most peoples cant keep pace with them and they unnneccessarily expose you to injury. For this reason I am going to say jump and step down and maintain a steady pace, you can make up time going unbroken on lifts and setting a good pace. Safety concerns aside this looks like a fun WOD. Its only ten minutes and pretty low skill so no water or chalk breaks,no deep breath and set up just Fucking go!

FC Challenge Test Out

No new bonus points this week. We will hold the test out events for the FC Challenge Saturday April 6th. We will start the first heat at 9AM and go through out the morning and mid afternoon. There will be a pre registration and off site option for the blood testing, more on that later. If you can not at all make it on Saturday notify your coach via email (not Facebook). They will forward this to me and we will coordinate another time Thursday and possibly Sunday

]]> http://ohiofitclub.com/blog/2013/03/14/the-open-13-2-fc-challenge-test-out/feed/ 0 March 8th Friday Night Light 13.1 Wrap up Info http://ohiofitclub.com/blog/2013/03/09/march-8th-friday-night-light-13-1-wrap-up-info/ http://ohiofitclub.com/blog/2013/03/09/march-8th-friday-night-light-13-1-wrap-up-info/#comments Sat, 09 Mar 2013 20:04:32 +0000 mpotterf http://ohiofitclub.com/?p=1588 Great job everyone. I hope everyone had a good time and was pushed/supported in a fun,fair and fast environment. Whether you judged,competed, coached ,cheered or provided any other level of support for the event you have my deepest gratitude ( even if it doesn’t sound like it through a bull horn). You are why we do it. Below are  a few details to wrap up the event.

Pictures- Kim Potterf got a lot of really great pictures. You can find them at the WOD Gallery. Lots of great WOD faces

Scoring- Please make sure to enter your score and mark CrossFit 614 as the affiliate . Hopefully you did this last night but if not record the location you did it at along with your score, tie breaker and  judge. This SHOULD all be at the bottom of the part of the score sheet you SHOULD have taken with you. We all mess up from time to time so if you lost it and cant figure it out or have other questions email info@ohiofitclub.com and we will do our best to help you out.Please include your phone number and coach affiliate in email. Our gym will be open from 12-2 on Sunday you are welcome to pick up your score then if you need it. If you do not have a resolution by Sunday at 2:00 PM sorry we cant help you, do it over and get your score in before the deadline on the games page.

Please,please,please no pretty please emails. We will do everything we can but be cool and get it done early.

 

 

]]> http://ohiofitclub.com/blog/2013/03/09/march-8th-friday-night-light-13-1-wrap-up-info/feed/ 0 Friday night lights http://ohiofitclub.com/blog/2013/03/08/friday-night-lights/ http://ohiofitclub.com/blog/2013/03/08/friday-night-lights/#comments Fri, 08 Mar 2013 15:11:07 +0000 mpotterf http://ohiofitclub.com/?p=1585 We will start the first heat at 6 PM, we will run heats of 14 and start every 20 min. We may be able to add another 6-8/ heat based on judges& equipment but we will start the first heat with 14. A sign up will be on board – it’s first come first serve. If you dont know how to find it use google for scioto audubon metro park follow the signs. There will be plenty of parking in the fence and park. We will also have food, porto johns and tickets to world of beer.
Prizes
The Coach that brings the most participants gets a steak,
1 lb of bacon to the guy and girl with coolest outfit/ most creative target (logistics pending)and a
gift cert to milestone 229 for top score

Guests- phone calls will be answered first followed by email and social media.

FC Athletes – lets get as many people out of the way today as we can and follow up with a make up session Saturday from 12 -2 other make ups are by appointment only.

]]> http://ohiofitclub.com/blog/2013/03/08/friday-night-lights/feed/ 0 Dare to be unreasonable http://ohiofitclub.com/blog/2013/03/07/dare-to-be-unreasonable/ http://ohiofitclub.com/blog/2013/03/07/dare-to-be-unreasonable/#comments Thu, 07 Mar 2013 15:42:07 +0000 mpotterf http://ohiofitclub.com/?p=1564 A ship in harbor is safe, but that is not what ships are built for~John A. Shedd

CFG 13.1 is here

17 minute AMRAP of:              
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs

If you listen to the Faceschool, social media,water cooler or squat rack you are bound to find a bunch of people whining about some aspect of the WOD, myself included. Whether it is the time domain, movements, set up or loads. I guess thats part of the preparation and excitement of the whole thing.

“OMG how unreasonable 30 snatches at 135, I cant even do 115, I thought this was supposed to be for everyone”- Get over it Eeyore.

At The first FC Summer Games the final WOD had 30 Double Unders in it and you would have thought I said 3,000 with the athletes initial reaction. My reaction was “It’s Fucking jump rope”. Now I am not trying to say double unders are equivalent to a snatch but my point is many of the people that voiced concern that day are some of the area’s best Crossfitters and/or the coolest people you will ever meet. After the initial shock they calmed down and rose to the occassion. The same happened last year with the snatch ladder and the same thing happens every day in gyms all around the globe. And those moments are awesome.Ordinary and extraordinary people come together to do extraordinary things. It’s by embracing the unreasonable and rising to the occasion that so many people gain the confidence and inspiration to train harder and be better in so many aspects of their life. It is out of these moments that so many great things have been born. One of the things I’m most proud of as a coach is the number of  people inspired to pursue their dreams whether that be more of what they want out of their life ,a new career, business or attitude these moments were part of their process. Now I’m not trying to take the credit, amazing people do amazing things but many don’t know how amazing they are until they get comfortable with being uncomfortable, step forward and dare to be unreasonable.

I’m not saying go out half cocked and hurt yourself, regardless of inspiration humans have limits. Just don’t be so doubting of your own potential. It will limit you in everything you do. You wont be let down if you stop, think it through, focus embrace the moment and give it all you got.

If you have been training with us for awhile you’re ready for this, its fucking burpees and snatches. We will drill the snatch today and start to set up for Friday. 13.1 is the WOD for everyone on Friday. We will do it in the 6 AM & 12 classes and hold an event to get it done Friday from 6-8PM.

Now let all the negative Nancy’s say its stupid, you’ll shoot your eye out etc. They can remain very comfortable with a reasonable expectation of their limits but last I checked the CFG isn’t a test of comfort, it’s not the rough draft of fitness. It’s a test , you knew what was on it and it’s time to rise to the occasion,its time to dare to be unreasonable and see what your made of.

 

]]> http://ohiofitclub.com/blog/2013/03/07/dare-to-be-unreasonable/feed/ 0 The Arnold recap & The Open http://ohiofitclub.com/blog/2013/03/04/the-arnold-recapthe-open-and-the-week-8-of-the-fc-challenge/ http://ohiofitclub.com/blog/2013/03/04/the-arnold-recapthe-open-and-the-week-8-of-the-fc-challenge/#comments Mon, 04 Mar 2013 21:09:34 +0000 mpotterf http://ohiofitclub.com/?p=1553 The Arnold 2013
Every year I have really mixed feelings about the Arnold. Initially I am at a little higher level of annoyed than usual. On a regular basis I don’t have to deal with the parts of the fitness industry I found to be pretty stupid ( insert joke about rusty/orange oompa loompa in board shorts and affliction shirt). Different strokes for different folks I guess but I really think the ongoing freak show that is the expo does more harm than good for the public perception of health and fitness. Just look at all the people who wait in line for free samples of the latest supplement and you will know there are a lot of people looking for a short cut. Then the awesome happens. Last night as all the pictures and videos got posted it really struck me how awe-some an event that really is. Regular people in all kinds of events had a moment to test their training in a big time, fun environment.We had a lot of people who competed and rose to the occasion in Crossfit & Olympic lifting. Im sure there are a lot of coaches around the world that had the same experience. So whether you set a PR, fell a little short of your goal or just competed for the first time, thank you for being awesome and being a part of our community.
Each week the WOD will be announced here on Wednesday Night, We will drill the skills and develop a plan on Thursday and perform the WOD on Friday in class and/or a special event. The event will be hosted at a different location each week. Members of Fit Club may complete the WOD during a scheduled WOD or at the event location. With the exception of this Friday we will run a regular class schedule. 
THIS FRIDAY regularly scheduled 4:30, 5:30 & 6:30 WODs are canceled. We will host an event from 6:00-??:??, We will have a Heat sign up board up by Thursday. It will be a good time ( think Arnold minus spray tan/rust) and we can use all the help we can get, so plan on it. Im sure there are question so please refer to the Frequently Annoying Question list below
FAQ
“What if I can’t come Friday” – We are aware that there are occasional circumstances that may get in the way of exercise so we will make every attempt to schedule a time for you to do the WOD and post your score. All we ask is that you please be as understanding of our time as we try to be of yours. Life happens we get it but missing the scheduled event for happy hour isn’t cool. Make every attempt to fit into the schedule and we will make every attempt to deal with exceptions. If you are out of town you can do it at a participating CrossFit affiliate or submit a video of you doing the WOD here.
“Do I get Bonus Points”- Yes, you can still get the previous points for signing up for the Open and completing the judges course. You can also get one bonus point for each open wod you submit a validated score for. You can also pick up one more bonus point for attending one of the scheduled events, five events =5 points.
“What if I can’t do it” – A. You can, just trust me but if not ask someone who has done it YBF. B. In the event that there is a movement you cant complete there will still be a good portion of the WOD you can do and now we know what to work on for next year. Focus on the positive, step up to the challenge.

All other questions should be answered here, Look it up , if you ask me the answer is burpees.
Week 8 Bonus Points- See above

]]> http://ohiofitclub.com/blog/2013/03/04/the-arnold-recapthe-open-and-the-week-8-of-the-fc-challenge/feed/ 0 Week 7 Bonus & the Arnold http://ohiofitclub.com/blog/2013/02/28/week-7-bonus-the-arnold/ http://ohiofitclub.com/blog/2013/02/28/week-7-bonus-the-arnold/#comments Thu, 28 Feb 2013 19:46:32 +0000 mpotterf http://ohiofitclub.com/?p=1546 Failure is not an option. Everyone has to succeed. Arnold Schwarzenegger

We put a lot of points out last week and hopefully most of you are coming to the end of the whole 30 so big changes should happen to the leader board this week. So far things are going well. The only new point option this week is to attend the Arnold. You can pick up a point for each day you go, No, none of the shit in the expo is Paleo. You can go to watch any of the events, support some of your friends or help out with the Crossfit  event set up. If while wandering around the Arnold you cant think of anything to do Arnold Bingo is a favorite of mine. It’s not an official world record or anything and there are no extra points but I have gotten bingo sub 3 minutes the past two years.

We have people competing everyday and things change so pay attention and support your friends.We will post all FC Athlete competition times on the Facebook page.

Passion 4 Paleo  We have recently started offering these meals at the gym. We are going to try it for awhile and see how it goes. We will be offering them individually out of the fridge as well as pre ordered for the week. Pre -orders need to be in by Monday. Heres how it works you pay FC for individuals or Passion 4 Paleo for pre orders. Then you eat, the food is awesome and its easy. If you want a taste they will be catering the Open Event we will be hosting next Friday.

The CrossFit Games Open starts next week. I will announce more details Monday but if your a member of our gym, you should do it. With out explaining the whole team scoring system if you work out and record a score it helps. If you compete you are scoring points for our team,preventing others from scoring points ,cheering and inspiring your gym and having fun

]]> http://ohiofitclub.com/blog/2013/02/28/week-7-bonus-the-arnold/feed/ 0 FC Challenge Week Six Bonus Points http://ohiofitclub.com/blog/2013/02/18/fc-challenge-week-six-bonus-points/ http://ohiofitclub.com/blog/2013/02/18/fc-challenge-week-six-bonus-points/#comments Mon, 18 Feb 2013 17:28:18 +0000 mpotterf http://ohiofitclub.com/?p=1540 Five weeks in, almost halfway done or just getting started. We will post a full score sheet for all team next week. Hopefully you got your points turned in on time and things are going well. If you helped Matt & Shannon move on Saturday I want to say thank you and know they are appreciative as well. All the health & fitness stuff is cool but being part of a group of people that helps and supports one another is really gratifying.

Week Six Bonus Points

You can still register for the open and judges course as well as the other running point options ( Read a book,whole 30) This week we have a few other running point options.

Bod Pod Body Composition analysis. 1 Pt.You are welcome to find your own provider. Turn in the analysis sheet and receive 1 point. This is a more accurate measure than the test we did in the beginning so if the number is different than what you hope/expect don’t be discouraged. If you are in the middle of the whole 30 you cannot do this until you complete the Whole 30 as you are not allowed to weigh yourself as it voids the whole 30.

Wellness Checks. 1 Pt each. Get your annual physical,dental, optometry, gynecological and other age and gender appropriate check ups.  Each check up gets you a point and is part of maintaining a healthy lifestyle. If you have done any of these during the past 5 weeks you may count it.

Sign Up for a Post Challenge Challenge-5 points. You have the rest of the challenge to sign up for a post WOD challenge. It can be a race in the mud,over obstacles or on the road (5-50K feet,bikes and boats are good) A Go Ruck type event or CrossFit, Olympic lifting,Strongman or Powerlifting Competition. The competition must be completed by December 31,2013. If you are already registered for an event, you can count those points. The CrossFit Games open can’t count twice, if you make it to regionals you can count that

Upcoming events - 

Arnold Week-  The Arnold Sports Festival is next week. If you have never gone it is truly an interesting experience to say the least. Im going to save all my PED and oompa loompa jokes for next week but there is also a lot of stuff for cool people as well. Specifically the olympic lifting  and crossfit competitions. If you can find time in your day please go support Jim, John and Annabeth at the Olympic Lifting Competition. We will post updates to the FB page as to when they are lifting. Right now the are scheduled for Friday at 12 & 6PM. The competition goes through out the weekend and features some of the best lifters from around country so anytime you can watch is worth it. The CrossFit Competition will be on Saturday. There will be a lot of fun stuff to do and see and if you get on it now you can sign up,compete and pick up a few points. You can also look forward to a weeks worth of WODs and “activities” at Fit Club inspired by man himself.

 ”I have no fear of fainting. I do squats until I fall over and pass out.” Ahhhhhhhhh! – Arnold

 

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