All Members are welcome to come test their skills on Saturday, Sept 11, 9am. We’ll be running continuous Fight Gone Bad Sessions.

We will review standards and movements before we begin. This is the perfect time to test your skill level and game plan for the real deal on September 25th.

All Non Members who have registered online at MaD Crossfit are welcome to join in the fun. If you haven’t registered, get your arse in gear and support a Worldwide Event.

Thank you all who have registered and will be joining us to raise funds for the Cancer Society of New Zealand. We appreciate any support you can offer.

Spot prizes for the 25th include clothing from “DEKOMS”, Massage vouchers and posters.

If you have no idea what we’re talking about, find out more HERE.

All fitness levels are welcome!

DEKOMS Clothing

Kelly Starrett the rock star of Crossfit Mobility has a new blog, check it out HERE.

Why we should Care About Mobility:

Improve Performance

Injury Prevention

Injury Resolution

Leads to Ideal Technique

CF is the best Tool on the planet, but limitations will arise

Load Appropriately to succeed with your limitations, whatever they may be THAT day.

Form before Intensity – TRAIN FOR LIFE!

Once you’ve lost Positioning you can never get back.  Even with only 20% slop in your workout, you have still lost your position.  That puts you at risk for injury.

Common examples of “lost position” are:

      adducted knees on squats

      Rounding back

      Over flexed lumbar

      Hips under extended in drive overhead

Shoulders- Who has sore shoulders and what are you doing about it? Recover Like it is your JOB, work on it every day. Take the steps to heal yourself. Repair and recover. You do not need to live in any pain. Bring better balance to your life, by taking care of yourself.

All you need at home to help your recover is – Ball, two tennis balls (taped together) and a strap

Make all Stretches PNF for quicker change (static stretching will take longer to see change)

Foot – Lacrosse Ball

Calves – Wall Stretch and Lacrosse Ball

Hips – Wall stretch or pole

Quads – Knee to floor push hip forward

Hamstrings – strap resistance

Back –squat and sit for 10minutes

Pecs – resist on bar

Triceps – across chest with resistance

Forearms – against floor

Fingers/thumbs/wrists

Shoulders – roll, straps, bands, thumbs down on the bar

Neck – ear to shoulder, chin to chest with resistance

 The BIG 3 -

Fish Oil

Ice

Stretch every day

D$

Patience is also a form of action.” — Auguste Rodin

When we think of CrossFit, we don’t often think of the term patience. CrossFit is about going hard and getting results, right? Stronger, faster, quicker, harder? Tear it up, knock it down, 3-2-1-Go!

Yes. And no.

See, to build anything you need hard work. But nothing grows overnight. As stupid as it sounds, you have to tend the garden for a long time before you grow some tomatoes. We know that when it comes to plants, but we forget it when it comes to growing athletes. Or just plain people, too.

You’re not going to learn how to snatch well overnight. Nor will you perfect POSE running in an afternoon. Or a week. Or a month.

The simple truth of the matter is that good things take time. And great things take even more time. To think that anything worth its salt will grow overnight is simple foolishness. The best gardeners and the best athletes share a common trait: patience.

So lace up your sneakers, get your barbell ready, open your ears and listen. Learn. Make mistakes. Learn from them. Wait. Try again. Mess up again. Wait. Have patience. Persevere. Then, act. You might be surprised by the results.

Not doing something all the time is not the same thing as doing nothing. We forget that in CrossFit, and in life.

Learn a little patience. Give good things a chance to grow.

(Words by Lisbeth Darsh/CrossFit Watertown.)

It won't happen over night, but it will happen................

Name: Karaitiana Wilson

Birth date: 05/12/1976

 CrossFitting Since: March 2010

 First wod: 3RFT 10sqt, 15kb swings, 10 box jumps @ 11:13 and a blown fufu valve.  Rehash on August 2nd (Love you Da!, this ones for you) 3:24.

 Favourite wod: CrossFit Total

 What I hate to see on the board: Walking into the unknown is the best thing about CrossFit.  I don’t have time to talk myself out of it.  It’s just me and the clock, no excuses.

 Favourite Lift: Dead Lift

 Time of day I prefer to wod: Early morning (but not THAT early!), if I had a choice, but sometimes life gets in the way.  Is awesome to have a range of class times and coaches who are patient enough to let me “catch-up” when I miss a class.

 Biggest change in myself physically: Lost twenty-two kilos, and feel stronger than when I was “training” 2 times a day, five to six days a week.

 Biggest change mentally: Sharper focus later into the day, and an ability to push myself past the temporary discomfort of some wod’s.

 Next 3 month goal: Lower run times, double unders and kipping pull ups

 Most memorable moment: First unbroken string of burpees (25), and still managed a decent time on the wod afterwards.

 Why I Crossfit: Initially to get into NZ Police, now for the love of it and the knowledge that I will be here a little longer for my family (I now appreciate how unhealthy I was, and the potential health issues this encouraged)

 Last Cheat Meal: Roast kumara and potato and cheese cake (not on same dish)

 How do you answer a friend when they ask, “what is crossfit?”: Everything we should be doing instead of sitting on our arse in front of the computer.  I then direct them to this video: http://www.youtube.com/watch?v=xShmoddPPbQ, with the rider that it is functional strength training done at high intensity, using solid foundation and core strength.  (Now if I can just live up to that!)

 Chur!  Big Ups the MaD CrossFit Massif!

The First Pull:

During the first pull there should be no change in the angle of the back in relation to the floor.  The first pull is controlled and non-explosive.  The role of the first pull is to bring the bar from the floor up into the position where the hips can be used explosively to elevate the bar.

The Second Pull:

During the second pull the lifter transitions their body into the powerful upright position while violently extending the hips (a.k.a. jumping) to create elevation and upward momentum on the barbell.  The finish position is when the hips are fully extended and the lifter is tilted slightly backward away from the bar.  Many lifters struggle to open the hips all the way and to create the backward tilt away from the bar.  Failure to fully achieve this position will result in two bad things.  One the bar will not be elevated high enough to receive it overhead, and two the bar will drift forward of the lifter making it difficult or impossible to support in the squat position.  It is also very important that the lifter reaches the finish position with straight arms.  As Coach B says, “When the arms bend, the power ends.”

The Third Pull:

Now that the lifter has the barbell moving upward, they will have a very brief window of opportunity to pull themselves down under it and receive it overhead.    The third pull starts with a violent shrug followed by the pulling of the elbows high and outside.  The goal here is to use the barbell to pull yourself down as opposed to trying to keep pulling the bar up.  Timing the third pull immediately after the full hip extension is crucial for a successful lift.  If the lifter hangs out too long in the finish position, the barbell will be on its way down when they go to get under it.  Keeping the bar close to the body is crucial for a fast movement under the bar.  Foot work is also very important, as it will be very difficult to stand up from a less than ideal squat stance.

Recovery:

Now that you have received that heavy ass bar, you have to stand up.  If up managed to open your hips all the way and hit a good finish position the bar should be right over the back of your neck.  Lets also hope that you kept your feet under you for a power and stable squat position.  Do not be in a big hurry to stand up, many lifts have been lost because the lifter is too anxious to stand up.  Take your time to make sure the barbell is aligned perfectly upward from the shoulder blades.  Once you are stable and still, go ahead and drive upward through your heels.

Photo progression compliments of Veronica of Level 10 CrossFit.

Goodie bag

She also brought a goodie bag of equipment, lifting shoes for those who ordered them, new jump ropes and lacrosse balls amongst other items.

Almost better than a pair of Manolo's

My personal favourite is the set of wooden gymnastics rings that were used in the 1st workout of the 2010 CrossFit Games. Click here for some video she shot of the rings in action  Rings used in first wod

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The final event at the 2010 CrossFit Games

The CrossFit Games were last weekend, they have grown enormously in just a few short years. Here’s what it looked like in 2007.

The CrossFit Games are this weekend. You know that already. There’s a pit in your stomach and you’re not even competing in them. How the hell can that be? How can you be so wrapped up in an event that your stomach is churning for something you will watch starting on Friday? What is this thing we call CrossFit and what has it done to us? How do we even describe what is going on here?

We all know how to talk the CrossFit language to other CrossFitters. We are skilled in the CrossFit vernacular for people who share our world. But when faced with newcomers, most of us struggle so much in attempting to explain it. Describing CrossFit is like trying to say why you love your kids so much. Words have been written for thousands of years but no one yet has come up with the right ones to say what we feel.

It will be totally inadequate, but allow me a few words to try to describe what CrossFit is:

It’s a way of working out. It’s a sport. It’s a community. It’s a way to live your life.

It’s Heart. Soul. Love. Victory. And Loss.

It’s getting up early to do some horrible workout with others, or alone. And going to bed late some nights because you’re waiting for the next day’s WOD and you just have to know what it is before you shut your eyes.

It’s sprinting 400 meters again and again, even though you hate running, but you sure want to do it faster and better.

It’s learning Olympic lifts and obsessing over your clean technique, even though you’re a 15-year-old kid, or a 58-year-old grandfather, or a 25-year-old bad mofo stud.

It’s getting back on the pull-up bar, even though every muscle and bone in your body hurts and you’re shaking and you can feel lunch rising in your throat and your heart is pounding out of your chest. You can’t quit now. You can’t quit ever. You must see things through to the end, no matter how painful that might be.

It’s realizing the power of the barbell is mightier than the lure of the couch and the television. One will make you stronger, but the other will weaken your body and your brain. I do not exaggerate when I say the barbell may literally save your life. And your soul.

It’s a community that comes together to perform and witness feats of strength and stamina. A crowd that recognizes heart more than standings, and that victory must be earned or it is worthless. Cheaters will not be tolerated. Character and honor still matter here.

It’s a place that is growing faster than anyone could ever dream, propelled by heart, soul, hard work, and dedication. This CrossFit world is ours. And it’s about to become the world of so many others too. No one can contain the passion that CrossFit generates — good or bad. And we wouldn’t want them to. The energy in those stadiums this weekend will be off the hook. Passion in life is fascinating to behold and even more exciting to possess. Consider yourself blessed.

So, when the competition begins, let us all revel in these days and these ways. Let us lift until our muscles give out, pull up until our hands are raw, and cheer until our dry, raspy throats can manage no more words. These Games – these people – deserve no less.

Heart and community. We’re about to witness huge displays of both. How lucky we are to be here.

This year’s Games are going to be fabulous for many reasons. I have goose bumps just writing about them. Hold on, CrossFit World, this is going to be a hell of a ride . .  .

By Lisbeth Darsh/www.crossfitwatertown.com. Note: This post was written last year for the 2009 Games — but the heart and soul of CrossFit are timeless. I polished it up a tad. Give it a roll. We’re off to California to watch the CrossFit Games. Enjoy!

Donna with Jen and Lis from CrossFit Watertown at the 2010 CrossFit Games

I think it’s great when members sign up and say, “I’m going to give it 3 months and see how it goes.” They actually think they can get what they want in 3 months then quit….but before the 3 months is up, they get it. This is a life time commitment.

Here are some tips to keep you motivated, safe and gaining strength for a lifetime!

1. Breakfast is important. If you change this one thing in your diet first, it will lead you down the right path. Eat a healthy paleo breakfast at the start of each day. You’ll have better focus at work and hopefully you’ll make better food choices the rest of the day.

2. If you want to lift heavy weight you have to face your limitations. For men, its usually shoulder and hip mobility. For women it’s midline stability. Own it, work it, fix it.

3. If you are just starting to lift on a regular basis, you’ll have about 2 years of PR’s ahead of you. Get your form and we’ll load you up. Be patient, eat better, stretch, roll and keep lifting.

4. Work your strength and weakness in the warm up. Can’t do a dip? Then use a light band even if you only get one at a time. Weak midline? Make all your sit ups weighted. Working on something specific? Let us know.

5. Un-weighed un-measured Paleo eating works best. If you can pick or kill it….eat it! Don’t be afraid to add real fat to your diet. If you want to know more, borrow a book from MaD’s lending library. EDUCATE yourself.

6. Sometimes you need a ½ intensity week. If you dread your training time, you may need to back off weight and intensity. Keep it light and snappy, work technique, only body weight, whatever….but about every 5or 6 weeks you should back it off and use it for a recovery week. Try it, it will recharge your workouts and you’ll hit it that much harder after. (I am talking to the steady members who come in at least 3x a week each week.)

7. Pick 2 things you suck at and work them twice a week until you conquer it! Double unders, kipping pull ups, dips, overhead squat, etc….pick 2! Work down your list.

8. Make the effort to attend the Skill Sessions on Saturday. If you can’t make it and need to work on a skill you may have to book a private session. Suck it up, do it and you’ll improve.

9. Great, Good and Terrible….don’t just remember the things you suck at. We all have strengths and weaknesses. Cut yourself some slack and enjoy the movements you are good at.

10. Yes, this is hard. Once you get your kip then you work on getting 5, once you get stronger in a lift, you’ll add more weight, each time we repeat a wod, you want to go faster and heavier.

Each time you walk through the door you will be greeted with challenges, you will be shown your weaknesses, and you will keep coming back over and over again.

D$

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Some awesome efforts during “Fran” on Friday

and the “Filthy 50″ on Saturday.

We really appreciate you guy’s supporting us during events like this.