Archive for July, 2009
Just have to say great job to the 8pm group last night! That workout was no joke! For those of you that did not make it this is what you missed!
We basically took "Cindy" a CrossFit WOD and put her on drugs!
"CINDY on Meth"
AMRP in 20min.
5 Commando Pull ups (shoulder must touch on each side)
15 Jumping Squats
I usually do not post workouts we do but I just thought the congratulations must be warranted! See you all Wednesday!
Here is a great shot of Amanda doing pull ups during the last WOD! Amanda is one of many of the women here who have their name on the "Pull Up Board"! Keep up the good work girl!
Those of you who have not registered for the Triathlon on August 15th please do so soon! I think the deadline is the 31st of this month. To register, simply click the "Event Registration" link on the left and be sure to let me know what T-shirt size you will need.
(Muscle Up progression by Kris Morrill)
What if I told you that there was one upper body exercise that reigned supreme? You have probably heard that one before. But it's true, there is an exercise that does it all. Try and guess what it is: the pull-up or the dip? Wrong, it's both. A muscle-up is a pull-up immediately followed by a dip. It includes a difficult transition between the two that makes this exercise greater than the sum of its parts. Is it functional? You bet. The muscle-up is pure climbing for Tarzan strength. Can you imagine the king of the jungle training with lat pulldowns and tricep pushdowns? No way, leave the "toning and shaping" for Jane.
The Muscle-Up is truly a hidden gem. You sometimes hear of them, but you rarely hear about people doing them. Why is this? First, the mainstream fitness crowd does not like to be challenged. The muscle-up requires patience and dedication to master. Second, they require rings (note: they can be performed on high bar, but it's a bit different and harder) and rings have not been a part of the mainstream training community since the early 1900's. Back then, gymnastics was not just for kids and professionals. In fact, the old training gyms of the past looked like gymnastics facilities with weights.
In the past few years though, the muscle-up has come back in a big way. Training programs such as CrossFit make regular use of the muscle-up. According to the CrossFit Journal, written by Greg Glassman, "The muscle-up is astonishingly difficult to perform, unrivaled in building upper body strength, a critical survival skill, and most amazingly of all, virtually unknown." In fact, the muscle-up is so important to the CrossFit program that they have a muscle-up club. To join the club, you must distinguish yourself by performing an unassisted muscle-up. It is not as easy as it sounds, but it is attainable for just about anyone. The general recommendation is that you should be able to do 15 pull-ups and 15 dips before you begin practicing the muscle-up. If your technique is solid you can get by with less, but it is hard to learn the technique without the strength.
"Don't wish it were easier, wish you were better"
*Just a reminder: Saturday's workout is at 9am sharp! I will be giving out Burpees to those who show up late! Also, there will be a short nutritional seminar held at the end of the workout. The seminar will be limited to members only therefore, if you are a guest and come with a member, you may need to be prepared to join that morning. Just kidding, you could always wait in the car!
*The 4pm group on Tuesday and Thursday will be closed for the next 10 weeks while Albany Tech's basketball team will be training. Other groups and times are available for your workout pleasure! Sorry for the inconvenience…
(Hales' lunge form is stellar! Keep up the good work!)
Due to the overwhelming response by the the community, WCF is expanding yet again! Beginning August 1st a 6:30 Fundamental Group will begin for newbies and those who want to improve techniques used in the WOD! Also on Tuesday and Thursday at 7:30 will be a open Group for all athletic abilities! E-mail Kris for more information (firstname.lastname@example.org). I absolutely love what I am seeing at the Camp! New PR's are being set every day! Keep up the good work!
(Sam and Chris repping out some Knees to Elbows! NICE!)
Be proactive always. Hold yourself to the highest standard and challenge everyone else around to meet you at the top!
Great job to all of the Saturday crew!!! The 16 that showed up did an awesome job! It was definitely a tough one but at least it felt pretty good outside… I will be adding a "Saturday WOD" photo album soon, so be sure to check it out. Also, thanks to "World Camper" Haley West for snapping some pics this weekend!
World Camp would like to say congratulations to Pam Jackson for being chosen as a CNN Hero for her work in the fight against childhood obesity. Please watch the videos and check out the YBH website to find out ways that you may be able to led a hand. Having worked side by side with Pam, Larry and everyone who makes YBH possible, I know their hearts are in the right place. Thank you to YBH for giving the next generation hope of health and fitness. Keep it up!!!
Yesterday marked the 1 year anniversary for World Camp Fitness! I never would have imagined that we would be where we are today so soon. I say "We" because of you the client. I feel that we are all in this together in one way or another. When WCF opened up June 30th of 2008 it was designed as a place to train individuals 1-on-1 in the ways that would get them the most fit, in the shortest amount of time possible. Although the general principals and belief system still exist, World Camp has grown by leaps and bounds! I am pleased to say that WCF is now recognized as a fully operative training facility and a strong hold in the Albany area. It is with a humble heart I say thank you. Thank you to those that have bought into the training philosophies, the rewards have been great haven't they? I would arguably state that the we have the most fit individuals in Albany under our roof! I have seen many miraculous things over the last year. I have seen a 65 year old woman do a pull up on her own, I have seen a man that doctors said would never lift his arm over his head do shoulder presses and I have also seen a girl who was told that she would never be able to run because of extensive back surgery do the 400m in 2:30. The stories of accomplishment are endless! I am excited to see what the next year will bring and I am so proud of you all! Keep up the good work and I will see you at the next workout!
Kris Morrill, CPT
(Heath Davis with his Deadlift PR 385lbs. It was good to see you back at camp brother!)
Tim Dunn (my brother-in-law and World Camper) just graduated from the TACP program. Tim will now go to Washington for more training and be stationed in Kansas until deployed. We are so proud of you and grateful that you have chosen to serve this great country.