Archive for July, 2010
Indestructible
Untitled from Kris Morrill on Vimeo
This is an e-mail I received from Cj this morning; may her family be in our hearts while they get through this.
“To my crossfit family.. My granddaughter Sadie is having spinal cord surgery on Wed July 28th. We are all so fortunate to be healthy and to be a part of Crossfit here in Albany. We would appreciate all prayers, meditation, sending positive vibes or whatever it is that you do. All is relevant. Remember her on Wednesday. Will send updates daily.”
Cj
Posted in 
60″ Box Jump
Untitled from Kris Morrill on Vimeo
A video dropped the other day on crossfit.com com showing a guy performing a 56″ Box Jump for a World Record. I am not totally sure what the rules are to the jump. Can you take a step, a full run to begin the jump or must the athlete be at a full stand still as if he was testing a vertical leap? Bill and I were playing around with boxes after seeing the video and found that we may have a “World Record” holder here at World Camp!
YOU ASKED FOR IT, SO COME AND GET IT!
Beginning August 2nd, World Camp will be adding a 5:30am Group Workout to the daily schedule. This time slot will be great for those of you that want to get your WOD in before heading to work or school.
Happy he who learns to bear what he cannot change.”
- Johann Friedrich Von Schiller
(Sam outside of a WH in Jax)
Hump Day!
(Shelby in full hip extension of the Kip)
“It is not the critic who counts. Not the man who points out how the strongman stumbled or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions; who spends himself in a worthy cause. Who, at the best, knows in the end the triumph of high achievement, and who at the worst, at least fails while daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat.”
- Theodore Roosevelt
Please let us know if you are planning on attending the Member Gathering at Steve and Joy’s house this Saturday. We are buying meat for everyone and it would be good to know how many we were looking at. Also, we are still in need of Plates, Cups, Plasticware, Fruit, Drinks and some good ole NON-Paleo desserts! We will start up at 1pm and wrap it up some time that evening.
We’re BACK!
(Jason joining the Muscle Up Club!)
I would like to apologize for the lack of updates in the past week. There are a TON of new things right around the corner and I have had to tend to them. You will notice some changes in both the gym and on the website in the coming weeks that will make things much easier and beneficial. That statement does not apply to the workouts of course… Thank you all for your patience in this matter!
Attention MEMBERS!
We will be having a get together this Saturday at the home of Steven and Joy Allen. They have a wonderful home complete with an outdoor pavilion that sits right on Lake Chehaw. We will be grilling out, tubing, skiing and celebrating the 2 year anniverery of World Camp! If you have a boat or Jet Ski and would like to bring it out, please make arrangements with Steve at the gym. Exact time will be posted later today or tomorrow, however, we are looking for it to start around 1pm or so.
“There is an infinite difference between a little wrong and just right, between fairly good and the best, between mediocrity and superiority.”
- Orison Swett Marden
It’s about that time!
The ON RAMP class will be starting back up this coming Monday, July 12th, at 9am! If you are interested in getting plugged in to World Camp CrossFit in a small, non- intimidating environment; this ON RAMP class is for you! With that being said, all workouts are still scaled to the ability of each individual athlete; therefore, all abilities are invited. No prior registration is required so feel free to simply show up a few minutes early ready to go!
Is it Friday yet?
Fight Gone Bad from Kris Morrill on Vimeo.
“Any intelligent fool can make things bigger, more complex, and more violent. It takes a touch of genius — and a lot of courage — to move in the opposite direction.”
Albert Einstein
If your goal is some kind of mass gain and/or you are not overly concerned about Bikini season (think Greg Everett) you may need or want to do some BIG eating. Although liquid food is a good option in this regard, you CAN get in some serious cals by constructing your meal in a smart way. One method that is effective is dramatically increasing fat intake due to it’s caloric content…fortunately or unfortunately, it’s tough to just up-end a bottle of olive oil and really go to town! Well, here is a sneaky way to get in a load of protein, cals and nutrition all in one go.
Take 3 -4 pieces of applewood smoked bacon, dice it and begin cooking it in a pan. While the bacon is cooking get a bag of Trader Joe’s frozen broccoli out and scramble 6 eggs in a bowl. When the bacon is almost done add the bag of broccoli and 4-6 tablespoons of extra virgin olive oil. Let this mess cook until the broccoli is almost done, then add your eggs. If you turn the heat down and cover the whole thing you can finish out with a frittata (openfaced omelet) or you can keep the heat up and simply scramble it. In the picture you cannot see that there are two avacados diced in the plate, atop which the frittata sits.
You can construct this omelet in any way you want but just a back of the envelope calculation shows we have about 40-45g of protein, 100g of fat and about 10g of carbs from the broccoli. That’s over a thousand calories and when garnished with hot sauce or salsa it’s not too hard to pack one away. This is a pretty good way to get you towards the 4-6 thousand cals you might need to gain muscle or simply perform at your best.
What will we fall for next?
Clients often ask me how I am able to function with the busy schedule I keep. “When do you sleep”, they ask… I always tell them that I try to get to bed as early as possible. I will jokingly tell them that if I hear Ben Roberts’ voice then I know that I am up way too late. Nothing against Ben Roberts of course, I just know that I need at least 6 hours of sleep in order to function properly. Well, with that being said, I caught a mild case of insomnia the other night. As you all know the first place we go for comfort with this is the television, right? And there was Ben, waiting to tell me a bedtime story of all the day’s happenings in “The Good Life City”. Needless to say, that didn’t quite get me to sleep and I found myself searching the airways for anything of interest to pass the time until I could get to sleep or my 5:30am training session, whichever came first.
As I reached the higher stations I noticed that if I called right then, I would get not one, but two Thigh Masters for the low price of… One for each thigh, I guess. I began to see commercial after commercial for the latest invention that would allow me to sit on the couch and roll, twist or rock my way to having six pack abs. The one thought that crossed my mind was the fact that they must be selling all these things in order to keep the commercials running. Just think, this very second a 30min television program is in progress with the high hopes and assumptions that we are all stupid and will actually buy these products. Now please do not get offended if you just got done “Turbo Jamming” your way to better health, you just have to realize that these products are all the same. Depending on what infomercial you catch at what time, you will be told that these products are the most state of the art ways of getting in the shape of your life without doing a thing. Surely, you see a pattern here! They are all cheesy appeals to everyone’s desire to have a chiseled midsection, which would only come from hard work, strict eating habits and in some cases genetic predisposition.
It’s always easy, it’s always fast and it always abs! These products all promise the same thing, to take off fat in your belly. This spot reduction idea forces us to believe that the belly fat somehow soaks or oozes out of your tissue and into the muscles that you are being worked at that time and is passed out of the body somehow. I am not really sure how this is supposed to take place in only 5 mins a day but they guarantee it, or your money back!
The “something for nothing” mentality has engulfed or society and it is prevalent now more than ever. If rocking back and forth on the floor or couch is still too much work for you, there are now pills offered that will get us looking great without even expending any energy at all. The marketing cuts right to what we want to hear “lose the weight without the work”. It is remarkably apparent that if there were indeed a pill or some medication that actually worked then there would only be about three obese people in America. Because, beside from the three that keep showing up on the afternoon talk shows encouraging us to except them, everyone else wants to be fit and trim and the pill seems to fit into what we are willing to do to get there.
You see, there is no easy road to fitness. There is no “new discovery” that will allow us to have the body we always wanted, just time and dedication to the cause. We must rely solely on ourselves to make the decision whether or not we want to put in the work. Unfortunately, as Mark Rippetoe would say, relying on others will and can result in a closet full of Thigh masters which will undoubtedly force us to find somewhere else to hang your clothes, like your Bow flex.
Rest Day
There will only be 2 workouts tomorrow, July 5th! 1 at 10am and the other at 6pm. Enjoy the time you get to spend with friends and family today!
