Read: Mind Over Matters by CrossFit Lisbeth
A few images from this past week that capture CrossFit and the spirit in our box:
Month: April 2011
Team Karen
In Teams of 2 Complete for Time:
300 Wallballs (20#/14# to a 10’/9′ line)
* Partition Reps as needed
** Medball cannot hit the ground or team incurs a 5 burpee penalty during the WOD
Results
Tag Teams:
Another great Saturday and a tough Team WOD that everyone crushed. Minimal burpees!
Notes:
HyperFit USA – “DFL” (or Dead F*cking Last)
Good read and reminder. It doesn’t matter where you finish, it’s just that you finish with integrity and gave it a solid effort. Leave the gym better than when you walked in. Head high and be proud, this stuff is hard.
No 6am Classes this week only!
Moe is on vacation so there are no early-bird classes this week. They will resume next Monday 4/18!
Adaptation
For time:
100ft. Walking Lunges
21 Kettlebell Swings (53#/35#)
21 AbMat Sit-ups
100ft. Walking Lunges
15 Kettlebell Swings
15 AbMat Sit-ups
100ft. Walking Lunges
12 Kettlebell Swings
12 AbMat Sit-ups
100ft. Walking Lunges
9 Kettlebell Swings
9 AbMat Sit-ups
100ft. Walking Lunges
6 Kettlebell Swings
6 AbMat Sit-ups
Results
View this photo
View this photo
Cristin and Jeff demo a good walking lunge and kettlebell swing overhead position:
CF Games Open Update: Team Squatch is in 23rd place in our Region and that’s with not all of our best scores entered yet! Let’s hope we climb and stay in the Top 30.
More importantly is everyone was able to complete the WOD as RX’d this week from our team with several rounds! (We are bummed that Lucy is unable to complete WOD 11.3 due to being on an island vacation with no access to a barbell thus will not be able to continue “in the running” for the Open.)
Considering for many that one rep of the men’s 165lb. or women’s 110 lb. clean and jerk is at or over their previous max that alone is a huge PR. The determination, positive thinking and junkyard dog effort was inspiring this week. Today we saw several of our competitors push their fears aside and attack this WOD with confidence and technique. This resulted in new PR’s, lots of rounds, and a belief that you can all put more weight overhead with more practice on either those cleans or jerks!
Also thanks to Petra from lululemon athletica Bellevue Square for coming out and conducting a goal setting seminar for several people tonight. Forming realistic goals that are near, medium and long term will allow you to weave them together while working towards a career, health and personal/family life balance. Having specific, measurable, achievable, results oriented, and time dependent goals are required to making sure your journey has an end point; and is not just a drive down a wandering road. We hope you all got something out of it and would love to see you share your health goals in the box with us. We are here to help you achieve them.
Pics of some of our athletes who tackled the CF Games Open WOD 11.3 today:
Quote of the Day: “The greatest adaptation in CrossFit is between the ears.” ~ Coach Greg Glassman
One athlete who best portrays and explains how he has adapted between the ears from CrossFit is Chris Spealler. The 3rd place 2010 CF Games finisher and winner of the Spirit of the Games Award sat down for a video interview with SicFit about his experiences in the past few Games and how he has changed his mental approach to believe in his ability, not define himself through his numbers or performances, and be content with his effort and desire to better himself both mentally, physically, and spiritually. Videos below.
Excerpt below from The Fire Inside by Web Smith on the CrossFit Journal
“The Spealler interview, he takes us through the reflection and perspectives that helped him finally achieve his podium finish in 2010. What you will see is an athlete with laser focus and unparalleled humility. A Christian from an early age, Spealler discusses how this past year he was finally able to be at peace with his ability. At the CrossFit-USAW Open, I was able to closely observe his pre-competitive ritual, and that inner peace was apparent. There was no adrenaline boost or an outward showing of emotion. Rather, he glanced at his wife and newborn, smiled and carried on. Consistently, they were reminders of his peace. And just as consistently, Spealler got the weight overhead.”
Chris Spealler Interview with SicFit:
"Nicole"
As Many Rounds As Possible in 20 Minutes:
400m Run
Max Rep Pull-ups
Run first then perform max rep pull-ups. Touching the ground or contact with a box (if performing assisted pull-ups) terminates the round and starts the next run.
Results
View this photo
View this photo
Laura takes a sunset spin:
Quote of the Day #1: “What kind of penalty is this?” ~ Cristin unhappy after running a 400m lap during “Nicole”
Quote of the Day #2: “You are going to have to over do it once in awhile. You WILL meet the honey badger. He WILL destroy you if you don’t have a plan.” ~ Kelly Starrett
“Nicole” is a benchmark WOD that crushes the forearms and makes it feel like you are running with two tree trunks tied to your shoulders. As your grip fails and the mind keeps racing the clock, you wonder how you are possibly going to get the next round of pull-ups without falling off the bar. The run is truly a penalty as it either sucks away time or forces you to run so fast that the heart is beating out of your chest as you come back to the bar. Do you practice your math skills while you run the 400m, constantly trying to pick what to target each round to get to your goal? What pull-up strategy do you use in this one? Do you hang on for dear life and eke out rep after rep? Or once you get to fatigue do you choose to drop and run fast? Whatever method you chose today, remember it and next time try the opposite.
CF Games Open Update:
Friday night at 5pm and 7pm and Saturday at 11am we will have judges available for the Open 11.3 WOD. Plan accordingly for a time to crush this WOD for the first time or want another go at it!
Prep for the Open with these Mobility WOD’s:
“Khalipa’s History with the Heavy Squat Clean Thruster” with Open Workout 11.3 – video [wmv] [mov] [HD mov – Download Only]
CrossFit Games Open WOD 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean (165#/110#)
Jerk, Push or Split (165#/110#)
Results
View this photo
View this photo
Movement Standards for the WOD:
Squat clean and Jerk
In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.
WOD Demo with Pat Sherwood and Heather Bergeron – video [wmv] [mov]
For the CF Games Open this WOD is heavy. It’s technical in it’s strictest form. At the same time it’s also not completely unforgiving. By allowing each rep of the clean or the jerk to count, this allows people to get at least one rep done and stay in the competition. It also allows for some alternatives like a power clean to front squat, thruster, or split jerk. If this is anyone’s close to 1RM in any of the movements, then it becomes a 5 minute strength WOD to establish that one rep and stay in the game, if it isn’t then it’s go like Hell and keep the rounds piling up.
Jill and Laura locked out:
Rob, Moe and Matt celebrating the completion of another Open WOD:
Notes:
Modifying and scaling is all part of CrossFit. Besides just lowering the load or limiting a movement due to strength or skill limitations, there are other purposes for which scaling or modifying a movement is called for. One example is a limitation from a physical injury. Part of what we do is modify workouts for any athlete in need. Don is one example; recently having had a plate from a long ago injury removed from his wrist his WOD’s are modified until he is fully healed.
Don and the one handed suitcase deadlift:
Run, Deadlift
As Many Rounds As Possible for 12 Minutes (AMRAP):
400m Run
5 Deadlifts
* Post Load and Time (Use a DL that is heavy with good form)
Results
View this photo
View this photo
Rob hitting a round solo:
Deadlifts looked great today. For the late classes I got to see and coach the form and warm-ups were right on point and people were approaching this WOD with the right loads to ensure a good deadlift. Feedback was overwhelmingly positive about the 10 minutes to warm-up your dead and “pick your load” and go format. Congrats to Matt who PR’d his deadlift during the deadlift warm-up portion at 305#! That’s over 2x his bodyweight!
Amy and Laura demo a solid “Set” and “Finish” position of a deadlift:
Tomorrow’s WOD is the CrossFit Games Open 11.3. If you are interested in learning about the WOD and movements there is an instruction video at the link as well as explanation of the WOD. For those in the Open Competition and going tomorrow we wish you the best of luck and will be here to help judge, strategize and attack it. For Lucy and Pat who are on vacation and performing this workout abroad this week go forth and kick ass and take names!
Video “ESPN” style of the CF Games Open: Update on the Open: Week 2.
Notes:
Welcome to Michelle D., Nate, Ely and Justin who all started Elements with us!
Goal Setting with lululemon athletica at our box!
- Who: lululemon athletica
-
What: Goal Setting Seminar!
- Goal setting (and a true commitment to your goals) is the most powerful way to take control of your future, and create what you want in your life. This seminar will provide some basic tools to help you set more clear and more powerful goals.
- When: April 8th, Friday 7-8pm
- Where: Here at the box
-
Details: This is free! Get started on setting your goals NOW.
- Use this opportunity to set new goals, complete the exercise, and put something down that you will commit to and see through.
- Everyone always says they have a goal, but often things sidetrack them and get in the way. Put those excuses aside and get started. Make goals for yourself here in the box that you will hold yourself accountable for and go after and achieve.
- Please bring a pen, and something to take notes on.
- RSVP: Post to comments or sign up in the box on the whiteboard
4 Minute Max
Four Minutes of Max Reps of Each Exercise:
Row (Calories)
Handstand Push-ups
Back Squats (95#/65#)
AbMat Sit-ups
Results
View this photo
View this photo
Happy birthday to Karrie (with husband Josh):
Karrie asked for a birthday WOD in just her second WOD after completing Elements! How’s that for “jumping right in”? Hope you liked your workout today and we look forward to many more.
Read this post related to the CF Games Open: CrossFit One World: Superhuman????
Here’s another great read on the stages of the dreaded double-under: The Double-Under De-Mystified by CrossFit Northern Ireland
Post thoughts to comments.
Rona back squatting for reps:
Got Results?
Moe’s Logbook:
Quote of the day: “If you go out there to not lose, you’re not going to perform to the best of your ability.” – Chris Spealler
Do you get results? Specifically in CrossFit. How do you know? Besides looking better, feeling stronger, moving faster, having more energy, sleeping soundly, or getting sick less often; how do you know quantitatively what your workout results are? One sure way to know is to track your progress. Do you have a WOD book or workout log? Maybe you use an online tool or computer to track your results?
If you aren’t writing it down or recording it somehow then it will hamper your training progress. The purpose behind maintaining a logbook is mainly two-fold: 1) to provide a historical record of your past workout performances and 2) to provide a reference from which to base future workout performances on.
The benefits of a logbook (or WOD book):
- A tool to dial in your training to push you to achieve new PR’s (personal records)
- Allows you to train smart and safe by knowing what movement, load, or equipment to use for each WOD
- Provides a context to trouble-shooting or modifying your training by understanding your frequency of CF, other activities, rest, periodization, and strength/skill development
- Lets you instantly realize if you have done something previously to help prepare for your training session and workout
We recommend that you keep a log. We provide everyone a book when you start Elements and for those who are more biased towards online or technology we recommend using either a simple spreadsheet or taking advantage of beyondthewhiteboard.com that will allow you to post your workout results. If you don’t want a plain B&W notebook and want something more personalized go for it. There are plenty of options to express yourself with a WOD book. Also big thanks to Marc and Laura who have stationed a laptop at the box for everyone to use to enter their results to beyondthewhiteboard before they leave if needed! This will be made available this week.
If you have questions on keeping a logbook and want some ideas on what to write or record don’t hesitate to ask!
Kristy and Nan know what to load on the bar because they track their WOD’s:
"Broomstick Mile"
In a team of 2 share a bar and each member completes the following exercises for time:
25 Back Squats (45#/33# for all)
25 Front Squats
25 Overhead Squats
400m Run
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Run
50 Squat Clean
400m Run
50 Power Snatch
400m Run
Rules:
- Each person must do 25 reps each for squats/press, and 50 each squat clean/snatch. Break it up however needed.
- No putting the bar down except for the run.
- 5 Burpee penalty during the WOD for the team each time the bar is dropped besides running.
- Pass the bar back and forth until each person completes their reps.
- You cannot run until both team members complete their reps for the exercise preceding the 400m run.
Results
Week 2: Open WOD 11.2 Final Results
Today’s theme was “Pass the Bar”:
Quote of the day: “Build for your team a feeling of oneness, of dependence on one another and of strength to be derived by unity.” ~ Vince Lombardi
Broomstick Mile is one of my favorite team workouts. It builds confidence in several movements through repetition, builds teamwork, and builds friendships through mutual suffering! Keeping that bar off the ground to save the burpee penalty for your team is a motivator to keep moving and forego that rest. Usually a WOD like this helps at least 4-5 of the movements “stick” and develop correct techniques with stance, pull, grip, lockout, etc.
Speaking of team building events, we are looking at organizing a trip for anyone interested (kids too) to both a Mariners game this summer as well as a weekend trip to Sky High Sports in Bellevue to jump on trampolines and hopefully play dodgeball. If you are interested let us know.
Notes:
Coming in April: Goal Setting with lululemon athletica at our box!
- Who: lululemon athletica
-
What: Goal Setting Seminar!
- Goal setting (and a true commitment to your goals) is the most powerful way to take control of your future, and create what you want in your life. This seminar will provide some basic tools to help you set more clear and more powerful goals.
- When: April 8th, Friday 7-8pm
- Where: Here at the box
-
Details: This is free! Get started on setting your goals NOW.
- Use this opportunity to set new goals, complete the exercise, and put something down that you will commit to and see through.
- Everyone always says they have a goal, but often things sidetrack them and get in the way. Put those excuses aside and get started. Make goals for yourself here in the box that you will hold yourself accountable for and go after and achieve.
- Please bring a pen, and something to take notes on.
- RSVP: Post to comments or sign up in the box on the whiteboard