Oh-1-Oh

As we all begin to awaken from the haze that was another 4-day weekend; getting back into the swing of the 5-day work week along with the realization that we are still, in fact, in the same decade. We, like so many, are looking forward to the coming year with great expectation: from the A23 rim/wheel set to the new reflective powder coating, which is only the tip of the iceberg. We have a lot in store for the coming year and can't wait to show it off!

The Grand Rapids New Years Day ride went on without a hitch. Ryan and Jacobi made it out and from all reports had a great time. Depending on which one of them you ask, it was a few short of the 100 riders the Founders guys were hoping for... either 50 or 70 riders. Some pictures from the ride will be up later this week.

A few things to put on your radar, for all you commuter/bike polo nuts, Amy Walker over at Momentum magazine has a little write up on the popular Chukker rim in their latest edition [which is available for free download, and shown to the right]. Also over the holiday I was able to pass on a P35 wheel set for review over to Guitar Ted and the Twenty Nine Inches / The Cyclist Site Laboratories. It's no secret that we're extremely excited about these rims and look forward to hearing what the 29er guru has to say about them. [By the way nice looking trap, Ted!]

WOD

We are going to start a 6 week strength cycle in the major lifts with some couplets and triplets that can be done in 12 to 15 minutes or less. The majority of you that attend CFV need to improve your strength, besides the obvious functional real world benefits of being strong improved strength will allow you to do WODS as RX'd or closer to RX'd. This means that the workout will be more intense, you will generate more power (force x distance / time) which = RESULTS!!
Freddy C from CrossFit OneWorld also believes in a strength bias at certain times:

"Don't get me wrong, we will do some epic long workouts on occasion, but the money is in the short workouts. Plus, the shorter workouts give us time to work more strength training into our program. Incorporating strength training regularly into our programming builds a strong foundation in good mechanics. Learning good mechanics leads to better technique. Better technique leads to more efficient movement. More efficient movement leads to better workout results".

Strength:

Deadlift 1 RM - Attempt to find your 1RM deadlift. This will then be used to program the deadlift in your strength programme.

Met Con:

15-12-9

Pull Ups

KB Swings

Post load and time to comments

Paleo Challenge

Here are some logistics for the start of next weeks 6 week CFV Paleo Challenge.

For the 'weigh-in', we're not actually going to weigh anyone! Rather, we'd like to take measurements and snap a photo. We feel that these are better markers for body composition since some of you may not see dramatic shifts in your weight (since you'll likely put a bit of muscle on). We also going to snap a quick picture of you in front of the white board to see what you look like at the start. We're not going to ask anyone to take off their shirts or go in a sports bra, but I would suggest that you wear a short sleeve shirt so you can get an idea of the changes that occur during the challenge. If you want ot go shirtless (boys)and a sportsbra/vest top (girls) you will get a better before and after picture.

£20 per entry
Winner takes the pot!!

Mini Cindy

10 Mins Amrap
5 Pull Up
10 Press Up
15 Squat

Post rounds completed to comments

WOD

A variation of a Kempie WOD:

5-1
Squat Clean
HSPU
10 Wall Ball after each couplet

Post time to comments

2010 New Year's Resolution

Drink more champagne.

Lessons learned in 2010

It is never too early in the year to assess one's own situation and actions and to learn valuable lessons with which to move forward. 2010 is barely underway, and already I feel wiser for it. Here, then, are a few lessons for the New Year, some of which I learned the hard way:

1. If you are going to do a run at midnight, be aware that whatever you may eat or drink in the five hours prior is sure to affect your ability and comfort on said run.
2. It is best not to eat a three course meal, complete with a cup of guacamole per person, before a midnight run. It is also wise to avoid alcohol, and to cease drinking or eating several hours (i.e., not 60 minutes) before commencing running.
   
3. If you must run at midnight, it is best to do it with friends who are not terribly serious about their running speed. This will make the run much more enjoyable.
4. On any midnight run, it is advisable to bring along Dave, because he will dress inappropriately, get extremely drunk beforehand, pour gin and tonics (with a lemon twist -- no kidding) 15 seconds before the starting gun, run in some hilarious fashion with the group for a few minutes before disappearing, and then arrive at the finish line 45 minutes behind the rest of the group because he walked most of the course and drank an entire bottle of gin along the way.
5. Central Park on New Year's Eve is a great place to run, because the fireworks are spectacular and there are many inebriated supportive spectators to cheer you on.
6. It is advisable to charge your camera battery before heading out, because a dead battery may make it difficult to take many photos during the actual running portion of the evening.
7. Fifty-one minutes (including the 5.5 minutes it took to actually cross the start line) for four miles is a great way to start the New Year, because it leaves lots of room for improvement during the rest of the year.
8. Not every run will make you feel good (in fact, it may make you feel like throwing up), but those tend to be the most memorable. And when you are laughing so hard during a run that you can barely keep going, you know it was a very good idea indeed.

WOD

Rest Day!!