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CrossFit Women: Why Not Roar? PDF Print E-mail
Written by Dave Randolph   

This is from http://crossfitwatertown.typepad.com/index/2008/02/crossfit-women.html

CrossFit Women: Why Not Roar?

Silent2_2I’m a woman and I’m confused: I love CrossFit even though, according to the dominant theories on women and competition, I should not. CrossFit, with its quasi-military culture, posting of standings, and inherent performance-oriented hierarchy should make me want to run screaming in the other direction toward some scrapbooking club or, at least, a nail salon. (Lucky for me, I don’t like either place. In fact, I’d rather have my nails pulled out than endure another vacuous conversation centering on hair or nails or whether somebody’s butt looks big in a pair of jeans.) CrossFit is a competitive beast. We grunt, lift heavy weights, talk about “snatches” and, when someone fails to meet our standards, we call them the pejorative term for a kitty. I’m not certain this is what our grandmothers would call “normal” behavior for women.

So, I should not like it and yet I do: am I an oddity? Are all CrossFit women oddities? Kathleen J. DeBoer reminds us in Gender and Competition that “The very reason that scorekeeping is so important to men makes it disruptive to women. For men, the score tells them where they stand in relation to others playing the game, whether they are ahead or behind in the pecking order. They are more comfortable with this knowledge than without it. The opposite is true for women. Scorekeeping segregates people into winners and losers, thus disrupting the connections of their network. This segregation produces anxiety.” Is DeBoer right? Am I supposed to have anxiety? Did I miss this lesson in the fifth grade when they showed us that “special” movie on our bodies? How come nobody told me I was supposed to fret about a good “Helen” time?

Or, maybe, women are competitive but many of us just deny it. A few years ago, at a tiny mountain bike triathlon in California, I walked into the lake behind a group of female athletes waiting for the start and listened, stunned, at the nervous chit chat that peppered the air: “Well, we’re not competitive like the men anyhow. None of us . . . Although, did you see that one woman with the muscles and the wetsuit in the parking lot? She looked competitive. She was kind of scary.” Oops. I would have hidden but there’s no place to duck when you’re standing knee-deep in a lake wearing a sleeveless wetsuit with entry numbers etched in Sharpie ink on your “guns”. But then, why should I have hidden? We all had signed up for a TRIATHLON, for God’s sake! One sport wasn’t enough for us; we wanted to be good at three! And then we’re going to claim that we’re not competitive? Who’s fooling themselves here?

Women have a competitive streak: a big one. It’s just not usually socially acceptable to admit it. A woman might say, “Oh, I’m not competitive” in the gym but then she goes home and bitches about her boss, or her girlfriends, or her spouse behind their backs. That’s competition but it’s just not posted on a whiteboard for the world to see. Perhaps we’d be a healthier gender, psychologically speaking, if we channeled a bit more aggression into sports and less into our personal lives. Maybe CrossFit is even more important to women than we thought. Maybe besides developing our muscles, we’re developing our humanity. Because we don’t want to end up like my old mountain bike riding partner, who vehemently maintained that she was not competitive; that is, as long as she was beating me. Once I killed her on the trail, she killed our friendship. It seems competition was okay only as long as she won. That’s not evolved, that’s pathetic.

So, along comes CrossFit, which not only encourages women to embrace their competitive nature but almost demands it. And we do roar in our workouts and afterwards, but then, on the message boards and in the daily Comments section, we are still mostly silent. I have yet to teach CrossFit to a woman and have her hate it. Sure, women hate the workouts while they’re in the middle of them. (Don’t we all? In a strange way, CrossFit is kind of similar to childbirth in that you find yourself in a place of indescribable pain, all the while saying to yourself: “I knew this was going to hurt! What the hell was I thinking? Why did I agree to do this? ARGGGGH! PUSSSSHHHHHHHHH!”) Yet, while 80% of my female clients visit the main site, fewer read the Daily Comments or the message boards, and 0% posts anything. To be certain, CrossFit has some very public female faces: Nicole Carroll, Annie Sakamoto, Eva Twardokens, etc. But let us not confuse the CrossFit elite or the videos with the rank-and-file female membership of our affiliates and all those other women out there doing CrossFit on their own. One is public and heard; the other is private and relatively silent. We have some female voices on the message boards but they are few when you compare them to the sheer numbers of men posting.

So, what’s this all mean? Would we be a better community if we had more female voices on the boards? Without a doubt. Differing perspectives add to the conversation. A community is the sum of its members; not the sum of half of its members. So, CrossFit women, speak up! Stomp that conventional “women don’t like competition” malarkey under your Chuck Taylors and tell me what you’ve done today. Inspire me in the way that Nicole and Annie and Eva inspire us all. Ask and answer questions on the CrossFit message boards or use the Daily Comments to post your “Eva” time and, by doing so, dare me to beat it! CrossFit Women, let me hear you roar!

Last Updated ( Wednesday, 23 April 2008 )
 
Dave's WOD 2-26-08 PDF Print E-mail
Written by Dave Randolph   

Usually I put my workouts in the Training Logs section on my forum www.iron-body.com/bboard but today I had to share (ok brag a little)

 

Anyway I did the 50/50 all with 24 k and completing one arm before doing the other

snatches 50/50 in 5mins = 20rpm!! That is a very fast pace, now to be able to keep it up for 10 minutes

cleans 30+20 r, 30+20 L

front squat 15+15+10+10 r, 15+15+10+10 l

time so far =20:30

swings 50/50 r/l

push press 10+10+10 (30min mark)+10+10 r, same on left

now 36 minutes into it

jerks 20+15+10+5 r, same L

finished in 45:30

this was about 6 seconds faster than when I did this as 5x10  with the 24k

It didn't really feel that bad until the jerks. I was trying to go fast so I burned out quickly on them.
After I finished it really started kicking in & I'm ready to go melt in the corner.

 

Such fun!!!

Last Updated ( Wednesday, 23 April 2008 )
 
2-26-08 Firepower PDF Print E-mail
Written by Dave Randolph   

Once again another Art of Strength workout, Firepower .

Firepower kicks butt. Anthony Diluglio did a great job putting this one together. It can be done in 25 minutes if you go fast & don't rest between rounds, or you can go heavy and take longer breaks. Either way it's a killer workout.

 

Here are some pictures of the two morning classes today

Last Updated ( Wednesday, 23 April 2008 )
 
2-25-08 Bitchin' Betty PDF Print E-mail
Written by Dave Randolph   

5 presses

10 snatches

15 swings

 As many times through in 20 mins. Use the appropriate size kb for the exercise, i.e. 5 rm weight on press, heavier weight on snatches & real heavy on swings

 Try to get 10 times through the circuit, if you can.

 

Last Updated ( Wednesday, 23 April 2008 )
 
Sunday 2/24/08 Great Class PDF Print E-mail
Written by Dave Randolph   

Wow, 11 people in class today, including Scott who is in town from Canada!! We put the hrt on him Cool. Scott does CrossFit and has done kettlebells before but never quite like this.

 

Note the bucket.......No one needed it but a few came close. Remember, work at your capacity and push a little bit over, but not to failure & definitely not to meet Pukie!!!

  pukie-ripped-2c.jpg

 

Thanks to everyone who made it today, you all did a great job!!

  Oh, yeah , they Did AOS:Newport today.

Last Updated ( Wednesday, 23 April 2008 )
 
2/21/08 The Iceman Cometh PDF Print E-mail
Written by Dave Randolph   

Or at least the Ice storm....

21 - 15 - 9 of 2 kb thrusters and ring rows

thrusters - squat down with 2 kbs racked. Drive with the legs and press the bells to full overhead lockout while standing.

ring rows - feet on floor, back flat and pull your chest up to the rings. Killer lat work. Move the whole body as a unit

followed by

10 reps on the minute every minute for 20 minutes

2 clubbells barbarian squats - 220 squats!! on top to the 45 they just did with kbs

 

The lades did the 1st 2 minutes do 20 reps but it was taking them the full minute. At 10 RPM they got about 30 secs of rest, but 200 squats with 2 clubbells held out in front with locked elbows is tough. Killer ab workout too.

Last Updated ( Wednesday, 23 April 2008 )
 
2/20/08 Metcon Hell PDF Print E-mail
Written by Dave Randolph   

Nice little circuit Laughing

 

each round is 2 minutes, for the swings its 2 handed for 30s, 1 hand 30s, other hand 30s, alt hands 30 sec, for the snatch station 1 min ea hand

1) Burpees- Yeah Burpees!!!

2) Swings

3) Prowler

4) alternating sandbag shouldering

5) snatches

3 rounds with 30 sec rest after each circuit. NO REST between stations

 

 

Last Updated ( Wednesday, 23 April 2008 )
 
2/19/08 Providence PDF Print E-mail
Written by Dave Randolph   
Since several people were here for Sunday's killer 50/50 WOD and yesterday BW circuit we did the Art of Strength's Providence. That allowed those that hadn't done the other WODs to go hard and those that came both Sunday & Monday to go easy.
Last Updated ( Wednesday, 23 April 2008 )
 
2/18/08 WOD PDF Print E-mail
Written by Dave Randolph   

As many times through in 20 mins of

5 pushups

10 bw squats

15 2 kb high pulls

Moving fast as possible while retaining proper form. You should  be able to hit close to 20 times through the circuit

Last Updated ( Wednesday, 23 April 2008 )
 
Qi Gong - Energy Practice PDF Print E-mail
Written by Dave Randolph   

 I was going to write an article on Qi Gong since I'm teaching a sequence I learned from Steve Cotter. In researching it I found this article and rather than re-invent the wheel I asked to put their article on my site. Please visit their site , they have a lot of great info and books on many aspects of Chinese Medicine and the internal martial arts.

Qi Journal

 

 

 

 

 

Reprinted with permission from Qi Journal (http://www.qi-journal.com

QIGONG, THE TERM

Qigong (Chi Kung) comes from the Chinese words "Qi" meaning "Energy" plus "Gong", meaning "work" or "practice". It is a term that describes a Chinese Exercise system the focuses on cultivating and attracting "Qi" or "lifeforce" energies. Pronounced like "Chee Gung", Qigong (sometimes spelled "Chi Kung") is a unique Chinese exercise system. Through individual effort, practitioners build up their health and prevent illness by combining discipline of mind, body and the body's "Qi" (vital force).

Qigong draws on many elements. It includes "regulating the body" through posture, "regulating the mind" through quiet, relaxation and concentration of one's mental activity," regulating the breath", self-massage and movement of the limbs. It covers a wide range of exercises and styles, such as "tuna" (venting and taking in), which emphasizes the practice of breath; "still" qigong, which stresses meditation and relaxation; "standing stance" qigong, which emphasizes the exercise of the body by relaxed and motionless standing posture; "moving" and dao-yin" qigong, which emphasizes external movement combined with internal quiet and practice in control of the mind; as well as various forms of self-massage.

Chinese Qigong has been practiced with a recorded history of over 2,000 years. But it wasn't until 1953, when Liu Gui-zheng published a paper entitled "Practice On Qigong Therapy", that the term Qigong (Chi Kung) was adopted as the popular name for this type of exercise system. Prior to that date, there were many terms given to such exercise, such as Daoyin, Xingqi, Liandan, Xuangong, Jinggon, Dinggong, Xinggon, Neigong, Xiudao, Zhoshan, Neiyangong, Yangshengong, etc. 


MOVING OR STATIC, HARD OR SOFT?

There have been many qigong schools in China. Although each school adopts unique methods, they all agree on the basic importance of regulating the mind and deepening the respiration. Western practitioners have divided and categorized qigong into various segments. The term "soft qigong" usually refers to exercises which enhance spiritual, mental, and physical health with meditation and gentle exercises. "Hard qigong" refers to exercises done in martial arts to strengthen and protect the body from vicious blows.

Some divide qigong into "Medical", "Martial", or "Spiritual" categories depending on the purpose of the practice.

Within China, qigong is generally practiced in two major categories, "still" and "moving". "Still" qigong lays emphasis on quiet, motionless meditation, generally employing methods of internal concentration and regulation of breathing. It is usually practiced in outwardly motionless postures such as the lying, sitting or standing positions, and since it emphasizes exercise of the internal aspect of the body, it is often known as internal qigong.

"Moving" qigong involves movement of the limbs and body under the conscious direction of the mind, and since the movement is expressed externally, it is also known as external qigong.

Last Updated ( Wednesday, 23 April 2008 )
Read more...
 
A Variation on the 50/50 PDF Print E-mail
Written by Dave Randolph   

This variation of the 50/50 workout I posted last week will let you use heavier weights and still get all the reps in. Instead of doing 50 reps on each arm at once we will do sets of 10 and do the whole thing 5 times through.

 

10/10 Snatches

10/10 Dead cleans

10/10 Front squat (bell racked on left then right)

10/10 swings

10/10 push press

10/10 jerks

 Repeat 5 times.

You should be able to move fairly fast and use a heavier kb than in the original workout. This is also good for beginner's who may not have the work capacity. As they develop that endurance they should progress in speed through the circuit and increase the weight, gradually working towards the full 50/50.

 

 

Last Updated ( Wednesday, 23 April 2008 )
 
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