160301

I just wanted to say a few things, I received a number of texts and emails, and heard a bunch of grumbling in the gym when people found out that we were going to retest 16.1 and I wanted to address it. (and I mean virtually all of the gym members who I saw in person and whom text me said something, so pretty much half the gym).

We retest for a number of reasons. First, statistically speaking most people improve upon their first score if they retest. I dont have hard and fast numbers because they vary across workouts but in my personal experience, and I have coached the opens for a few years now, people almost always tie or do better with a second exposure. I want you to succeed in this sport. If that means that a retest will jump you a few reps then we are going to retest. Keep in mind with populations the size of each region, a few reps can sometimes mean a few hundred places higher.

Second, you are training, generally to be a better athlete/crossfitter/ass-kicker and so stress inoculation must be part of that equation. Not liking a workout probably means you need to spend more time doing similar tasks, not less time. Yes, we all like to lift and get strong. But it is in the fringes that we will fail. Why did so many people bemoan 16.1 as a retest? Its not what was typical. Dont get complacent in CF, its a sure road to stagnation. If something stresses your system, mentally, physically, or both, you need more exposure until you overcome and adapt. That is not my opinion, that is the science that the strength and conditioning world is based upon. Remember the 10 qualities of fitness (look it up, its a Greg Glassman article), of those 10 qualities 5 are neurological. It wasnt that you guys were physically incapable of retesting, you were anticipating the pain and it stressed you out. We all need to be able to buck up and get the job done, even when we know its going to suck. So to retest, knowing whats coming, and still be able to stay calm and execute, that is part of what we are training. It isnt just the muscles, its the mind too. The grumbles I heard werent from weak bodies, it was from mindsets. It doesnt make you a bad person, it means we need to spend time working on the mental game sometimes. The opens are one of those times. That way we arent just better athletes, we are better people.

Last, most of you pay us money so you can improve in some regard. Hard work is most likely one of the things you like about CF. You get to bask in the knowledge you are working hard, and that as you continue to work hard you will reap the benefits. So why would you shy away from such a difficult workout? Im reminded of the quote someone much smarter than me came up with- everyone wants to win, but not one wants to work to win. Lets remember that hard work is a key component in life. Hard work includes things we are bad at. You cant say youre a hard worker if all you do is play to your strengths.

No, I am not singling anyone out. It was the majority of the gym. If you feel a little squirmy feeling of guilt in your stomach then thats OK. We learn these lessons in times like this so we can improve. Silver lining here, though there were moans and groans, protests, bargaining, avoidance, many of your folks bucked up and did the work. Im especially proud of you guys who at first resigned not to do it, but retested anyway. Seriously, lets keep up the good work and know that no matter what Castro throws at us we are going to test, retest and improve.

 

Tuesday March 1, 2016

Connectivity

Box Shoulder Stretch 4 x :45 with 20 PVC Pipe raises after each set

Split stretch 3 x 1:00

3 x 10 Arch to hollow on the rings

 

BBG

10x 1 Clean and Jerks @ 80% of 1 RM rest :60 between attempts

 

after

4 x 5 Deadlifts with the weight you just used. rest :90

Conditioning

5 Rounds of

:30 ME TTB

rest :30

:30 ME Double Unders

rest :30

160229

Hey folks. If you are a judge make sure you go in and approve the scores! gotta get it all done by 8 PM monday night for the scores to be validated.

 

If you are restesting tomorrow you also need to get it all done before 8pm tomorrow night and it must be validates by your judge. so make sure that you do that, and coordinate to test before the time expires.

 

Workout-

 

RETEST 16.1

160227

So lets talk options. I think of it as we have 4 groups.

 

1.) Did 16.1 Will not be testing again.

2.) did 16.1 will be testing again (monday, dont test the day after, but I dont really have to explain that to you right?)

3.) havent done 16.1 but will today (Saturday)

4.) havent done 16.1 but will monday. or maybe not at all.

 

If you are 1,2, or 4 then I want you to do the lifting workout with the wod posted below. However, if you are testing on saturday we will be doing 16.1 as a rolling heat deal. Just going one after another after another on one side of the gym.

 

group 2, not that I dont love you, but if youre a hurting unit, and need some rest just take the whole weekend off. dont be a meat head.

 

So for anyone not testing today here is the workout.

 

Connectivity140729

·      4 x :20 box hamstring strech

·      1:30 HS Hold

·      3 x 8 Arch to hollow swings on bar
BBG 
  • ) 15:00 Est 1 RM Clean and Jerk
WOD
 

Grace 135/95 clean and jerk 30 reps for time

 

(ALL CLEAN AND JERKS ALL DAY!)

160226

Hey guys!  open season has begun. Here is how things will be working. friday and monday we will do the open wods as a chance to test and then retest. So yes it will be redundant. But this is how we do things.

 

also, we need judges for people. So its all hands on deck. Be a good citizen and do the crossfit judges course found here: https://oc.crossfit.com/judges

this way we can move people through workouts nice and quick.

last. if you havent signed up for the opens do so here: http://games.crossfit.com/announcements/2016-open-registration-live

 

this is our community. even if you scale everything thats fine. there are scaled options. Its a great tool to see where you are and where you want to go. It is also nice to just see how you are doing against the whole community of crossfit.

 

OK! here is the workout!

 

FRIDAY FEB 26

 

Connectivity140728

  • 3 x 15 PVC Shoulder Raises
  • 1:30 HS hold
  • 3 x 5 Pull Up Lever to horizontal
  • 3 x 3 Pull UP lever to vertical

WOD: (No barbell work on testing days, we all just warm up and test)

 

16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

 

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

150204

Life lessons from Dmitry

BBG:

Back Squat (based on 1rm squat): 1×3@70%, 1×3@80%, 2×3@85%, 1×3@75% – rest exactly 90 seconds

Conditioning:

Karen Does Pull-ups

150 Wall Balls 20/14# (10′ target for everyone)
*5 C2B Pullups EMOM beginning at 1:00*

150203

Eric, Tom, and Roger took conversational pace pretty literally yesterday.  So many burpees, so many activities, so many things to conversate about!

BBG:

Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks

*Begin at 60% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

2) 1XME UB T&G Power Clean & Push Jerks @ 80% of heaviest weight used for at least 4 reps of #1

Conditioning:

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Double Unders
50 TTB
40 Wall Ball 20/14# (10′ target men/9′ target women)
30 Power Cleans 135/95#
20 Muscle-Ups

140318

WOD 140318

Strength

1) Back Squat: 1 attempt to establish a 20RM – rest 2:00 (before #2)

*Add approximately 5-10# to last week’s number. Push this week to as close to maximal as possible.

2) Front Squat: Max Reps @ 100% of #1 (after 2:00 rest)

Conditioning

4 rounds of:

10 Deficit HSPU 6/4″
15 TTB
20 Burpees

Rest 2 minutes between rounds

Muscle-Up Education Series

Over the last week, Coach Rudy has posted two Muscle-Up education videos. If you missed them, here they are.

1. Getting your first Muscle-up. This is a long video, but worth the watch. Many of our members witnessed Caitlin get her first Muscle-Up at last years Open workout (can someone let her know that she should do them during the workout, and not 30 secs after this year?). She followed this progression for 4 weeks with success, as have many other members at our gym.

 

2. You have your Muscle-Up, but its time to sharpen the technique. This video compares what your Muscle-Ups probably look like, to what we want them to look like. You may be surprised at the subtleties in technique that can drastically ramp up efficiency.