The 4 Horsemen will usher in a new age of fitness. The traditional versions of Conquest, War, Famine and Death are represented in our focus on Goals, Competition, Nutrition and Metabolic-conditioning. We firmly believe that strength, power and fitness are best achieved by utilizing CrossFit methods and the 4 Horsemen of Lifts: Squats, Presses, Deadlifts and O-lifts.

Monday, May 25, 2009

Rower!!!

Monzi Pulling on the C2

Recently we were lucky enough to pick up a Concept 2 Rower for an unbelievable price. Whats the first thing you do when you get a rower? Pull a 500!!! I managed a huge PR with a 1:28.8. That was just under a 7 second improvement. Whatever we're doing...is working. The C2 is a great new weapon in the gym and will be a key tool to gear up for July 18th.

Saturday, May 23, 2009

It's a Fran off!!!

The main event of the evening was a battle of two heavy weights - Murph vs. Wheels in an all out Fran off!


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After round 1 it was neck and neck, but the second round seemed to be the deciding factor. There is nothing like a bit of competition to bring out the top performances.

Friday, May 8, 2009

Motivation


Motivation is the key to success. Motivation is the drive that gets us from point A to point B. In “the garage” there are always many sources of motivation. The motivation of competition is extremely high. It is said that “men will die for points” and when your sport is fitness, trying harder only makes you fitter. Nobody likes to lose, but there are no losers in that everyone has improved there life with a high intensity workout using functional movements. Additionally, many of our athletes are motivated to beat their previous score/time/load at a certain workout, a personal competition. Others wish to finish in a certain time behind the top finisher, or finish without scaling down the exercises. These examples are all goal oriented motivators, however there are also social motivators when you come workout in “the garage”. The shouts from the crowd watching, cheering you on. The constant assurance from your coach that “you can do it! Only two more to go! Great, now finish that last rep!” will drive you to get it done. The motivation not to disappoint those around you, who are counting on you to finish is a powerful tool. The fear of failing the group will push many people to new heights. Additionally, many external motivators drive our athletes. The desire for mobility or increased range of motion. The need to lower bad cholesterol, lower body fat, lower blood pressure, lower resting heart rate and increase their metabolism, energy, and enjoyment of life. What are some other motivators that you have experience in your time with us?

I would personally like to thank all those who have recently motivated and cheered me on during my PR's in my last few workouts: Snatch (92 kg), "Elizabeth" (6:15), "Cindy" (22+ rnds), and "Grace" (2:53).
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