Friday 120916

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18-15-12-9-6-3
Front rack walking lunges, 75#/55#
Hand release push-ups

Post time to BTW.

A handsome, healthy, Crossfitting couple.

More Reasons To Exercise.

Exercise is good for you.  Duh.  There are many expressions in use to help remind us of the benefits of exercise, such as, “no pain, no gain,” or, “use it or lose it.”  And these are true.  There are benefits to be gained.  However, when you exercise, not only do you see tangible health benefits (decreased risk of heart attack, improved cholesterol, less fatigue, less depression, weight loss, just to name a few), but you build potential.  Why?  Through exercise, metabolism increases.  As metabolism increases, your myofibrils (strands that contract inside of muscle cells) increase in number.  When this happens, your fat cells decrease in size.  As fat cells decrease in size, they are more prone to release energy than to store.  That is potential. Now, the more you exercise, the smaller your fat cells become, begetting more energy, and your myofibril expand, begetting more strength.  All of a sudden, you notice a jump in the execution of your workouts. Would you like this process to happen even faster??

I believe you would.

If you lift weights, and contract your muscles forcefully enough to make your muscles work to at least 75% of their capacity, your myofibrils increase even more, and metabolism gets even faster (sounds like Crossfit, eh?).  When you do this, a phenomenon known as hypertrophy occurs.  Hypertrophy is muscle tissue growth that contributes to strength and increased metabolic capability.  You get stronger, your potential grows, your workouts continue to improve.  

So, remember that with every workout you, you build potential.  Especially with workouts that involve weightlifting.  We were always admonished as kids to reach our potential.  But how many opportunities do we have to actually increase that potential?? The question becomes: What is your ceiling in Crossfit?  The answer:  As high as you are willing to make it. 

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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