Food for Thought – Page 10 – SNORIDGE CROSSFIT

Run Fast, Squat Faster

For time:

400m Run
30 Back Squats (95#/65#)
400m Run
20 Front Squats (95#/65#)
400m Run
10 Overhead Squats (95#/65#)

* Work on Chest-to-Bar Pull-ups for 8 minutes prior to WOD

Results

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James is a very serious runner:

Picking up. You all know the drill. Let’s put our stuff away:

Today was light and fast. Bring your tall socks tomorrow if you like to climb. We are gonna get kind of heavy too.

Some pretty cool advanced tips that may help you be more efficient or faster in a WOD.

Efficiency Tips: Ground to Overhead by Eric O’Connor and Chris Spealler: CrossFit Journal

Notes:

Two Down: CrossFit Games – The Rundown on 12.2. Burpees and snatches down. Three mysteries remain.

Nutrition: If you have Paleo questions, don’t hesitate to ask us. Or ask to borrow a copy of the Paleo Solution. Let us know how we can help. Oh yeah, and ditch your scale if you let it own you.

5 Reasons to Break Up With Your Scale | Whole9 | Let us change your life.

CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

* No scaling loads allowed unless you cannot do the starting weight for a snatch. This means if you can only do the first load (75#/45#) for 30 reps then your WOD is 10 minutes to complete a scaled “Isabel”.

Results

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Don’t forget to post your score if you are competing in the Open on the Games site! Great job to everyone today who came in and worked on your snatch. Remaining athletes will go on Saturday or Friday pm.

This workout is one that seems to be getting a lot of “likes” and a surprising amount of flak at the same time for being “dangerous”. I would disagree with the dangerous part. If it’s at a gym that does not coach or set expectations and allows people to try and “miracle” it overhead then I can see the potential for danger. If it’s conducted by someone who knows their limitations but is unrealistic about them and thinks they are the next US Olympic team hopeful then it’s likely a disaster waiting to happen. However if you are smart, know your capabilities, and work smart then you will come away with a score that likely reflects the level of strength and skill in this lift. This perspective will help you understand why you may be getting extra attention from a coach during a WOD. If you need to fix something we will do our best to tell you and cue you. Please stop, slow down and internalize or ask for clarification (or say “show me what I’m doing” and “Show me what you want”) so that you can move better and SAFER. Remember we are exercising. Focus on technique then intensity.

From Ricky Frausto of CF Omaha regarding Open WOD 12.2:

“There are a lot of people out there that both love the workout or disagree with the programming of 12.2. From an outside perspective, it does look rather suspect as the snatch is one of the most technical movements in all of sports. Technique at relatively significant loads requires absolute preciseness and accuracy. Higher strength levels can also help but at a point can also become counterproductive without the proper mechanics. At significant loads, higher rep ranges and overall volume must be kept in control relative to the athlete you’re working with.

I have been approached as to my take on this workout and here are my first thoughts: I both agree and disagree with this workout (mostly agree). We will see breakdown in form and this coming from a gym that prides itself on technique at a higher volume. The goal of the coach is to then be the one that steps in and makes sure that athletes stay safe. The majority of athletes will only get 30 reps and there will be a bit fewer that get deep into the next 30. Those that risk getting hurt the most are the ones that can’t perform a snatch (how it’s supposed to be performed) at the lightest weight. They will do the poorest on 135/75(100) and most certainly won’t be able to hit 165/100(120). Those are the ones we have to watch out for. For the rest…. Well, those that have average to better technique but are newer and weaker will not get very far but will learn how to snatch. They will actually hit a few at the next weight and be a better Olympic lifter because of it. They will actually learn something and it will stick with them. This will be their greatest teacher. Better than any Olympic lifting coach can help them.

The upper echelon athletes will get as far as their size and technique will allow and like any sport, there may be an injury but the percentage will be low just like the sport of Oly lifting. They can take care of themselves and have practiced for countless hours higher loads at low volume, have occasionally taken the volume up with moderate to significant weight, and/or have done many reps at lighter loads. The upper echelon athletes know how to practice and differentiate between practice and competition. They spend countless hours not just bringing up capacity as it pertains to metabolic conditioning but also mechanics, mechanics, mechanics. They are better because their mechanics put yours to shame. This doesn’t exclude them from injury and doesn’t change the fact that this workout potentially has them doing 90 reps or so of a very technical movement (only seen in CrossFit) but it does make it a little bit of a different workout for them compared to everyone else.

So really, we only have to worry about that middle group. Strong enough but don’t know how. Those are the ones coaches have to watch out for. Those are the ones that have the strength to bypass the technique but that only works for so long and is what gives the sport a bad name. Their unwillingness to embrace the movement as it should be performed but rather focusing only on points and having the strength to allow this is what makes this workout not the best. On paper, it may come off as stupid workout but in the gyms, with good coaches who aren’t afraid to stop a workout, it’s a different story.”

Note: If your birthday is in Feb. or Mar. and you want to have a brithday WOD let us know and we will program it after the Open is over.

CrossFit Games Open 12.2 workout instructions and demo – video [wmv] [mov] [HD mov]

Rich Froning 98 reps, Dan Bailey 95 reps

Workout video demo with Elijah Muhammad 80 reps – [wmv] [mov]

Lucy's Journey

12.1 Done and in the books:

Quote of the Day: “When I started crossfit last year I couldn’t even run a mile. The box had a goal setting speaker from Lululemon and I made a goal to do a half marathon. Today I achieved my goal and actually ran the first 7 consecutive miles which would be unheard of a year ago. I finished the race and feel amazing!!!! I stepped out of my box when joining crossfit which has made me step out of the box with new athletic activities I would never try normally!!! Thanks for having a box that makes me step out of the box!!!” ~ Angie

Congrats Angie!

Greg knocks out another burpee:

“Down. Up. Down. Up” from CrossFit Delaware Valley (PA).

Lucy agreed to share her outstanding “Stop the Slop Challenge” Essay talking about her Whole30 experience and what it meant to her. Read her very open and honest account below of what she deals with in having celiac disease and why eating clean and doing CrossFit can be truly lifechanging. Thank you for sharing your story!

My Whole30 Journey: Lucy

The WOD for me is the easiest part.

Don’t get me wrong I hurt and I ache and often long for it to be over. I have shed blood, sweat (lots of) and tears during WOD’s, but I can take the pain. None of that compares to the daily battle I have with myself.

Too much information I hear you shout! I’m British, we don’t like to bare our souls, or what the Brits see as ‘weakness’. But really I want to share this, because for me it is at the heart of what CrossFit and The Whole30 is and has done for my life.

I have always been ‘sporty’ from riding, swim team, cross country running, field hockey during school and rowing for University, then for a London rowing club. Being ‘fit’ , an athlete and slim was just who I was, I didn’t know any other way.

This all changed when I went to Africa in 1996. I got Giardia, while I was there and from that day onwards I didn’t feel good. Not at all! My heart would race, I started to gain weight and cellulite (shock, horror). I was lethargic and couldn’t train with my crew anymore (I was Women’s Captain of the Rowing club at the time). I would have panic attacks and bouts of depression. I couldn’t sleep. I would catch every bug going (and when you live in London, that’s a lot of bugs), I started to have IBS and had to run out of client meetings 2-3 times every hour, because I couldn’t wait. I developed a horrendous, raw, blistering, painful, swelling and rash around the eyes, which often made me look like I had endured 10 rounds with Mike Tyson. I was ashamed of my face and doing my job became hard. I itched and ached all over. My joints hurt. The week before we married I couldn’t have engagement photos taken, because my face was so swollen. On my wedding day, I didn’t feel beautiful.

I was desperate to find answers, I was angry.

The doctors gave me steroids, told me I was stressed (too right I was), anti-spasmodic drugs for my bowel, anti depressants…the list goes on. They thought I was a hypochondriac, I lost faith in the medical profession. I took matters into my own hands and visited Nutritionists in Harley Street, Dermatologists, Gastroenterologists, Ayurvedic healers, Naturopaths, Homeopaths………all had different angles, but none of them an answer.

Finally, one day after a business lunch with lots of white bread sandwiches and cookies for lunch, I was terribly sick. It suddenly occurred to me, that I was always really ill after white bread. I started to cut it out of my diet and felt a bit better.

Over the next year or so this helped, but I still experienced periodic symptoms, sickness, general malaise and had gained weight, which I was unable to shift.

Only in 2004 when we emigrated to the US at my first doctors appt., did the doc say she thought I had Celiac disease. Hallelujah! Gluten was the enemy! From that day onwards life got immeasurably better. It took me two years to get to the heart of what I could eat and what I couldn’t and find places that sold it, but life was finally good again. I started eating a whole food diet with lots of whole grains, organic vegetables, pulses etc, plus juicing too.

In spite of this turnaround, the cost of all of this was I had lost my old self. I was plump around the edges (more than), puffy, had huge cravings food wise, either for sugar or carbs and was bloated a lot of the time. I had accepted and resigned myself to being grey, over weight and middle aged and I looked old. After all isn’t that what happens when you hit forty? I just looked like a lot of my relatives did at my age, right?

Truth is, my body was starved of nutrients, there were holes in my gut from years of consuming gluten, that were still healing but leaking stuff into my system, my blood sugar was wreaking havoc and I was still totally out of balance diet wise.

Then I met Michelle and Tom.

They were and are bright eyed and bushy tailed and freakin’ fit! How did you look like that? How do you get like that? I asked Michelle one day, walked into their garage gym the next and two years later I am fitter than I have possibly ever been, I am happier than I have been in a long time and I cannot imagine a life without CrossFit and my SnoRidge CrossFit family.

But, as I said, the WOD is the easy part for me.

The Whole30 was and is still the toughest challenge, but the big turning point for me. It is really hard. Hard to stick to, hard to plan, especially with the crazy lives we lead, hard to ignore the incessant craving in the first two weeks, hard to resist the pressure of family and friends to just have one drink, or just one slice of pizza, so hard not to have cream in my coffee, hard to sit in front of the tv and not comfort eat, hard to keep to the serving sizes….hard to turn down the fries….its a constant mental dialogue and battle. But, it’s so worth it.

I am still fighting to lose that last 20 lbs, my body is still healing, I still get sick if I digest even the tiniest amounts of gluten, but I know that, slowly, I can get back to optimal health and well being by eating The Whole30 way. Only now, without all grains and dairy, is my body finally healing. When I do it and stick to it I feel amazing, there is clarity in my life, I look shiny and clean and have boundless energy. It doesn’t get much better than that. I have that fit, zippy, forty something in shorts, socks and a vest in my sights and I’m not stopping now.

Right now, one month in, I too am bright eyed, bushy tailed and one day in the not so distant future 20 lbs. lighter. I don’t feel old anymore. I’m not angry any more. Whole30 is the only way forward for me.

I am, finally, me again.

~ Lucy

“By the way, you should do it.”

Lorraine overhead squats:

In our recent 30 day “Stop the Slop Challenge” one of the challenges was to write an essay about your experience (with either the nutrition challenge, performance challenge, or the commitment to CrossFit in those 30 days). Lorraine participated in the 30 day paleo and performance challenges and wrote her essay. All of the essays submitted were amazingly well written and reflected personal struggles and moving experiences. I’m grateful and touched at the depth of each one. It motivates and inspires me personally as a coach to read all of them and reminds me of the real reasons why operating a CrossFit affiliate is so important to Michelle and me. In the end though the coaches had to vote for just one. Here is the one that won. I think you’ll see why.

“By the way, you should do it.”

When you’re a big girl, you carry a whole lot more than the extra weight around your hips. You carry a weight around your heart, and one in your head and neither shows up on the scale. You carry every behind-the-back snicker and every in-your-face insult you’ve ever experienced. While you think you can ignore the effects that extra weight has on you, gravity lets you know otherwise. The weight from the scale begins to steal from you, without you seeing the crime. Maybe it’s on your honeymoon when your new husband wants to climb up the volcano and it’s all you can do not to collapse in a sweaty heap on the side of it. Maybe it’s when your little son beats you in a foot race and you realize if it was a race to save him, you couldn’t do it. Maybe it’s when you do some quick math and realize you’d better just send the other two ahead because adding you would tip the scales over the limit. Or maybe it’s when your little brother, two years younger, and the spitting image of you develops a raging case of diabetes at 31 and has a heart attack at 33. It steals your youth and your health. And I was an accessory to the crime. Even worse, I let the extra weight in my head and heart poison me too.

So what’s a big girl to do? She’s got to put on her big girl panties and face the facts. I wasn’t getting any younger. I certainly wasn’t getting any healthier. Despite my hopes, no one was going to do it for me. My only options were to do something, or pay the price for doing nothing. I’d love to say CrossFit was what started it all, but I’d be lying. It was my desire to help someone else that started it. 4 years ago, a friend complained that she’d always wanted to do a triathlon but was too scared to do it by herself. So I told her I’d do it with her. Just like that. Like I was a triathlon expert and I’d be able to walk us both through it. That’s what I do…anything for someone else. You know what? It worked. We did it. We certainly didn’t win it and we certainly didn’t do it perfectly, but we did it. And for the first time in a very long time, I made a promise to my physical self that I actually kept.

But things still weren’t right. I’d finished a triathlon, AND a half marathon, and yet here I was still overweight and unfit. My blood sugar levels were rising. I was doing everything I was supposed to be doing. Obviously, something wasn’t working. So, I found someone who had something working for them, and asked them what it was. And their answer was CrossFit. I joined another gym (or so I thought) and resolved to try again.

CrossFit works for me. It works because while it changed what I was doing physically, it really changed the way I think about myself. For the first time in a very long time, I realize that fitness comes in different forms. It isn’t just about how fast you can run. It isn’t how small your waist is. It’s finding what you struggle with and doing it better, and finding what you excel at, and doing it better too. Insert record scratch here. Finding what you excel at and doing it better too. Somewhere along the way, I stopped realizing that I was good at something. I let that weight in my head squash out any thoughts about what I COULD do, and only paid attention to what I couldn’t do. I was always catching up, always in last place. Now, I’m not anywhere but where I am. Some days I run slowest, some days I lift heaviest, but the fact that I’m there is what is important. And for some reason that has made all the difference.It’s freed me. It has let me feel comfortable enough to try something hard without fearing I will not succeed because in failing, I know that I’ve tried as hard as I can. Failure becomes not an opportunity for ridicule, but a reason for celebration because of the effort required to get to it.

With a new year always comes a new resolution. Usually, for me, it’s about losing weight. This year, it was a little different. For the first time, it became about trying new things. My family joined me as we tried to eat a different way. Rather than focusing on the weight to lose, I made it a goal to commit to getting to the box and to pushing myself. As part of the commitment, I toyed with the idea of rowing in the Ergomania event. Ever since Pat rowed last year, I thought that trying something like that would be fun. I decided to ask some other people to row too. I figured that a bunch of people from the Box would sign up, we’d have a fun day and that would be it. When no one jumped up to enter, I quailed. I had a hundred excuses for why I shouldn’t go: I had too many things to do, Saturdays are the only day I see my family, I didn’t want to go by myself because I was a great big chicken.

But one comment by a coach changed my mind. He apologized for not being able to go to the event and then as an afterthought wrote: “By the way, you should do it.” It reminded me of my commitment to myself. It started the sentence for me: By the way, you should do it because it won’t matter if you fail. It will only matter if you get there. By the way, you should do it because no one else is going to do it for you if you won’t do it for yourself. So I did. I registered, not caring how I’d perform against anyone else. I joked about worrying that the old man beside be would beat me, but inside I only focused on getting there and doing it. I went knowing that I could very possibly fail and yet, knowing that it didn’t matter. It just mattered that I did it. It was such a simple goal but its simplicity freed me to enjoy the experience.

I’ve begun to shed the weight. Perhaps it’s the one around my waist but more importantly, it’s the one in my heart, and in my head. I’m starting to feel free to wonder “what would happen if…” so when someone says, in passing, “By the way, you should do it” I can say “You’re right. I think I will.”

~ Lorraine T.

P.S. – Lorraine rowed the 2K at NW Ergomania 2012 in 7:44; crushing her previous best and winning the Womens Masters 30-39 category. Oh and by the way, she just signed up for the Tough Mudder.

"Stop the Slop Challenge" Winners

Winner winner. Paleo dinner!

Lincoln crushes the Stop the Slop WOD rematch:

The Nutrition Challenge winner is Amy N. with 5.31% change in bodyweight over the course of the challenge. This was close as several were right over the 5% change mark. Two people who weighed in within a few days after the final deadline (Tuesday 2/9) continued to see weight loss and ended with higher percentages but as it was beyond the deadline it couldn’t factor in.

The Performance Challenge winner is Lincoln with a whopping 28.19% time improvement in the “Clean and Jerk Baseline” WOD. When he did this workout at the beginning of the challenge he was close to pukie. He crushed the rematch.

The 30 Day Nutrition Essay Challenge winner was a tough choice. We had a few essays that were submitted that were just incredibly well written, heartfelt, and amazing for us as coaches to read. The essays were to focus on the individuals experience over the 30 days either attempting the Whole30 challenge or a cleaner diet, the performance challenge, or both. After a vote the winner of the Essay Challenge is Lorraine.

Congrats to each of the winners! Now to get to what they win.

Each person will receive:

A choice of a $125 gift certificate to either Rogue Fitness or lululemon athletica
- Winners should check the Rogue website where for $125 you can buy a pair of Oly shoes or Reebok Nano’s or Inov-8’s, or apparel, mobility stuff, wrist wraps, or a piece of equipment (like a kettlebell or jump rope)
- At lulu you can buy one pant leg or a sock. Kidding. You get two socks…
A choice of Stronger Faster Healtheir Fish Oil (10 oz. bottle) or SFH Pure Whey Protein powder (2lb.)
5 Small Size Primal Pacs
A lululemon water bottle

High fives and chest bumps to everyone who participated, even if you didn’t finish. Michelle and I completed a Whole30 and both of us dialed it back in, noticed improvements, and lost weight. We have also resolved to keep to a stricter lifestyle to maintain our improvements. If you were on the fence about participating then next challenge jump right in. For anyone who thought “why?” ask yourself “why not?”. What do you have to lose by setting positive goals to eat healthier and workout harder? (Besides weight and bad habits) Many started a Whole30 and a few finished it through. A bunch of you PR’d your re-test on the workout. Several of you have already introduced healthy eating habits that are likely to stick. That is what it’s all about. While it’s cool to lift heavy stuff and fly around during a workout, the real purpose for all the exercise that we do is to be healthier and fitter. For life. So live it and seize the day. Next time get off the damn fence.

Holy Squats

For time:

50 Back Squats (75#/55#)
5 Rope Climbs (15′)
40 Back Squats
4 Rope Climbs
30 Back Squats
3 Rope Climbs
20 Back Squats
2 Rope Climbs
10 Back Squats
1 Rope Climbs

* Sub 2 Supine Rope Climbs

Results

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Quote of the Day: “You won’t see me tomorrow.” ~ Natalie immediately after the WOD to Coach Michelle

Last chance tomorrow to make up the Stop the Slop WOD if you missed it (weigh-in’s too). Also all essays need to be sent in by Saturday class.

Master your foot lock. Required to rope climb.

“I am proof that it doesn’t matter where you come from, if you have an athletic background or how old you are. All you have to do is want it. The biggest thing I’ve learned from all of this is that you have to chase your own capacity before chasing the person next to you. It never gets any easier; it just sucks less.” ~ Jessica Tyler “The Little CrossFitter That Could“, CrossFit Journal

“Marne Division embraces CrossFit” by Sgt. Robert Schaffner Jr.

"Stop the Slop" Re-Test

For Time:
400m Run
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
20 Clean and Jerks (135#/95#)
10 Pull-ups
20 Push-ups
30 AbMat Sit-ups
40 Squats
400m Run

Results

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Quote of the day: “If lifting heavy weights for partial squats were of any benefit for sports, Gold’s Gym would be fielding the majority of the 2008 Olympic team.” – Mark Rippetoe

Today we officially end our 30 day “Stop the Slop Challenge”. It was a good day of pairing up and pushing each other to push hard and improve. In addition to ensuring good movement having someone count and judge was good prep for the CF Games Open. We will have make-ups available the remainder of the week if you couldn’t make it in today.

Due NLT Friday last class:

Nutrition challenge you need to weigh-in ASAP
Performance Challenge you need to repeat the WOD
Essay Challenge you need to send us your essay on your 30 Day Stop the Slop or Whole30 experience

Once that is completed we will announce winners and prizes by Monday!

While many of you are wrapping up your WOD re-test, conducting your weigh-in, or writing your essay I encourage each of you to just not stop there! Don’t think “30 days, check.” and go back to bad habits. Continue to stay with clean, healthy choices. Be deliberate and thoughtful about what you are willing to add back into your nutrition and recognize the effects of it. If you choose to allow something back in then be good with it. Don’t beat yourself up, punish yourself, or think “I can WOD it off”. Instead think, “I’m okay with allowing this today but I will have it in moderation.” Then stay consistent with eating real quality food.

You have just completed one month of making positive changes! Where do you go from here? Spend the next month refining and adjusting how you are eating, recovering and training to increase your positive results. Tweak your ratios to see how you feel and observe your body composition. Michelle and I finished our Whole30 today and we have decided we don’t plan to reintroduce many things back. At least through the CF Open we will maintain this discipline and set aside one day or 2 meals per week to have something that is less nutritious. On that day or at those meals we might have a glass of wine, some cheese, or put heavy cream in our coffee. I might even go a little crazy and enjoy one of the most delicious things ever (a chocolate chip cookie. Or two. Or three). That said, we might not have anything. We found over the past 30 days that it has gotten significantly easier to plan and prepare delicious paleo meals. We have learned how to hunt and gather better when out of the kitchen and recognize how many “hidden” ingredients are out there, especially at restaurants. Our performance in workouts and training has improved, our bodies are leaner, and lifts are going up. Sleep is a priority and more restful. Nagging little injuries have gotten better over the past month. So we are going to be a little more strict than we have been pre-Whole30 and see where it takes us.

If you are motivated by the changes you have seen personally then we encourage you to stick with it. Each day we practice awesomeness in the gym. Keep applying that to your ongoing nutrition and enjoy the ride!

Post Whole30 Read:

“Ride Your Own Bike” by Whole9 and

Notes:

“What Are The CrossFit Games” – video [wmv] [mov] [HD mov]

If you haven’t done so and are thinking about competing then sign up for the Open (2/22 to 3/29)!

After signing up join the SnoRidge CrossFit Affiliate team. Cost is $20 per athlete. Remember this is “Open” to all of you. You will get to see where you are relative to the world of CrossFitters which is a fun experience that will motivate you to train harder. Expect that the WOD will be our standard workout each Thursday in the gym and and we encourage everyone interested to participate. Every Thursday for five weeks we will brief standards and have each class pair up and judge/count one another.

Gripper

As Many Rounds As Possible in 20 Minutes:
20 Hand Release Push-ups
30 AbMat Sit-ups
40 Kettlebell Swings (53#/35#)

Results

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Day 13 of the burpee challenge and Day 22 of the Stop the Slop Challenge!

Today we had two drop-in’s from the East Coast. Graham and Tara are Team Squatch transplants who sadly moved last year to PA. While they are still CrossFitting it’s not with us so it’s scaled. Welcome back and at least you guys are RX’d for this week!

I borrowed this WOD from Outlaw CrossFit as it was a good long AMRAP that focused on movements that will likely turn up in the Open. The combo of the push-ups and kettlebell taxed the shoulders and grip. On top of that it’s just a pretty good workout.

Read: “Ego Vs. Integrity” from CrossFit Hollywood (CA)

Cheating in CrossFit. Does it happen? Yes but why? I simply can’t understand this. There’s no place for it in CF or in our gym. I’m not talking about the occasional lost count. That happens. When in doubt just do an extra rep or two to get on track. Cheating however is a different story. Shaving or skipping reps is just dishonorable. It’s cheating yourself above all first, your fellow CrossFitters next to you second and the gym in general third. What is the purpose of even coming in to work your ass off to try and make progress only to shortcut it and minimize your results, and throw your personal integrity into question? What is even the point of recording your results when they are simply a lie? How can you feel good about your workout and your “accomplishments”? Believe me, people notice. Coaches definitely notice. What is the point? It’s a cycle that can only bring a negative impact to you in your life. We don’t condone it. Nor should you.

"Trevor"

In Teams of 4; Complete For Time:

300 Pull-ups
400 Push-ups
500 AbMat Sit-ups
600 Squats

* Only 2 team members can work at a time, complete each exercise in order before moving on as a team
** If teams are less than four, use 75/100/125/150 reps per person

Results

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In honor of SPC Trevor Win’E (pronounced Win-Nay)

Sept. 24, 1981 to May 1, 2004

Killed in action as the result of injuries sustained from an IED attack while serving in Iraq.

Notes:

Power is back and classes are back to regular schedule.

Day 5 of the burpee challenge! Drop and knock them out!

Day 16 of the Stop the Slop Challenge. Who is still in the Whole30 with NO cheats? We managed to make it through the ice storm and power outage with no issues. The rest is downhill. If you have stopped or jumped off the wagon for a few faileo pit stops then saddle up and finish the rest of the way!

Read: “Whole30 Success Story: Jenn L.” by Whole9

With all the time off resting and relaxing you should be ready to hit the box. We have three birthday WOD’s this week starting with Monday. You’ve been warned!

Better Than Yesterday

5 Rounds for Time of:

Max Reps Dead Hang Pull-ups
* Rest 2 Minutes between rounds

Checkout WOD:

For Time:
1000m Row
150 Double-Unders
50 Box Jumps (24″/20″)

Results

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Debra powering through double-unders:

Homework for all Squatchers! Good read below from Lisbeth. It’s pretty simple but a very specific message that I think sometimes each of us forget in our rush to be better faster.

CF is hard. Progress is both fast and slow depending on what you are defining
as progress. Expecting to PR every single time you do anything in the gym is
unrealistic. Expecting the WOD’s to suddenly be easy after “x” amount
of time or expecting to learn an advanced skill but neglecting the work on the
small skills that lead to it is unrealistic. Measuring your progress by someone
else’s progress? Totally unrealistic. Don’t fall into that trap. Trust me.
Measuring progress on adding a lb. to a llift? Awesome. How about making a
skill your be-atch or getting through a round or more unbroken in a WOD? Cool.
When you do something that is new, then ring that PR bell and don’t take it for
granted. That’s why it’s hard.

Don’t beat youself up if you fail a lift, miss a time, take longer than
everyone else. Prop yourself up for trying, learning, and pushing. Pat yourself
on the back for practicing, perfecting, and honing the skills to life. Don’t
worry about being better tomorrow. Just be better than yesterday. How can you
be better? Show up and work hard. That’s all you can ask of yourself.

Read: “Truth, Or Lies? | Having Words With Lisbeth” by lisbethdarsh.tumblr.com

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