WOD
3 min Wall Ball
1 min Rest
3 min SDHP
1 min Rest
3 min Box Jump
1 min Rest
3 min Push Press
1 min Rest
3 min Row
Monday, September 6
WOD
"FRAN"
21-15-9
Thrusters @95/65
Pull Ups
Posted by drew on 09/02 at 10:30 AM
Most recent comments
Alright, a Fran comin' up =) Post your results! I recently did Fran in 6:05 so I'd be glad to compare to some of you guys. Speaking of which, also hit a 215lb split jerk, which is pretty…
Something we've really been trying to stress to you guys lately is the importance of full range of motion. How important is ROM? Ask yourself this question: the last time you performed a squat, did yor hip crease go below your knee crease? Did it even come close? What about a snatch? When you do a snatch, do you feel yourself having to do a semi-press rather than locking out your arms at the drop?
Range of motion plays a monumental role in CrossFit, but more importantly in life. Injuries often occur when people get sloppy about what they are doing. Lifting a heavy box or couch off the floor with your back is one of the most common injuries to have and can been avoided by simply by lifting with your legs. This is where range of motion comes into play. You are strongest when you utilize full range of motion. Compare a wall ball to a spring: When you press down on the spring, you create tension. When that tension is released, you see the power of the spring unload. Much like the spring, when you sit low in your squat you create tension. When you release that tension by pushing from your heels, your power is much greater than if you merely tossed the ball up the air as high as you can. This also takes much of the stress off of your shoulders and makes them work less. *This will be crucial to have down come Fight Gone Bad*
When it comes to any of the Olympic lifts(clean, snatch, split jerk), having proper form and ROM are the keys to performing impressive weights, and allowing your body to perform at it's optimal abilities.
If full range of motion is difficult for you because you are not as flexible(and you know who you are) as you would like to be, here is a great way to practice:
Kelly Starrett is the owner of San Fransisco CrossFit and an amazing physical theropist. Here is his newest blog available to all who wish to become more flexible. People pay a lot of money to get this kind of teachings and it's all available to you for free! These are great short mobility drills that will help you and I highly recommend doing them. Here's the challenge: Perform 20 Overhead Squats with a bar(guys: 45; girls 35) Do the daily mobility WOD for two weeks without missing a day. Then at the end of the two weeks, do the 20 OHS again and see if they have improved at all. http://mobilitywod.blogspot.com/
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WOD
"Nicole"
20 Min AMRAP
400m Run
Max rep pull ups
Dropping of the bar constitutes a broken set.
Post total reps and runs for the score.
Posted by drew on 08/31 at 10:50 PM
Most recent comments
100 pull ups (just like last time), 6 runs (5 last time)
I think 5 runs work better for me because I can run slower and really focus on each set of pull ups.
WOD
25 min AMRAP
25 Lunges
25 Box Steps
25 Squats
M: Tractor tires/45lb
W: 24"/35lb
Odd number rounds are done only with body weight.
Even number rounds are done with bar.
Endurance WOD tonight at 7:30pm.
Meet @ Holmes Jr. High
Posted by drew on 08/30 at 06:12 PM
Most recent comments
is it 150 for the whole gym or per individual????
Posted by Greg on 08/31 at 10:20 AM
The rules page for FGB5 (http://www.fgb5.org/rules) says that in order to participate in the workout you have to raise $150 or more in pledges.
Today's the 30th. That means there are only 27 days left until Fight Gone Bad, and that's plenty of time to get ready and sign up. Here's how to sign up:
Step 1: Go to
Step 2: click on "Register" and follow the steps.
Sub-step 2: For the "why" section, anything you put will be fine. You may simply put FGB5 if you please. You may join any team you like; DAC CF is on there, or you may help add to CF East Sac's numbers as well. The affiliate names DO NOT matter here.
It will ask you for a donation value you wish to achieve. This can be any amount you wish. There is no set donation amount but a donation must be made if you wish to do the workout.
Step 3: After you have register your account, go back to the main page of FGB5.org and click on "Donate" and follow the steps to place your donation.
Step 4: You will receive an email confirmation of your donation. Print that out and bring it to FGB.
I hope everyone is getting excited! Remember, you do not have to participate in the workout itself to come. Come out and support those who are participating and cheer for your affiliatee teammates!
At the end of this week, I will be down in Disneyland for a half marathon. While I'm down there, I get to go see none other than our very own Jesse Gray. For those of you who don't know Jesse, you can find his CF certification on our wall next to the white board. Jesse happens to work at one of the premier CF gyms in California called CrossFit Balboa/SoCal Stength and Conditioning. As I was looking up how to get to his gym I read there gym declaration:
We are not a typical gym. We run outside. We don't watch TV while we workout...it is a distraction. Clothing is worn for function and comfort, nobody cares what you're wearing or how cute you look. Do not be intimidated; we train everyone and anyone willing, any fitness level, from any background. Our members are our family and community. We believe that everyone is an athlete. We work to increase your athletic ability by utilizing constantly varied functional movements like pushing, pulling, squatting, lifting, running, executed at high intensity. We will help you reach your goals by increasing the 10 physical skills of an athlete including: strength, power, speed, endurance, stamina, flexibility, coordination, agility, balance and accuracy. Whether starting from step one or improving an already elite athlete our programming can help you achieve success.
We are not a typical gym. We run outside. We don't watch TV while we workout...it is a distraction. Clothing is worn for function and comfort, nobody cares what you're wearing or how cute you look. Do not be intimidated; we train everyone and anyone willing, any fitness level, from any background. Our members are our family and community. We believe that everyone is an athlete. We work to increase your athletic ability by utilizing constantly varied functional movements like pushing, pulling, squatting, lifting, running, executed at high intensity. We will help you reach your goals by increasing the 10 physical skills of an athlete including: strength, power, speed, endurance, stamina, flexibility, coordination, agility, balance and accuracy. Whether starting from step one or improving an already elite athlete our programming can help you achieve success.
We only offer guaranteed results for those that want to work. Come experience the difference.
This is by far the best declaration I have ever read sans the Declaration of Independence; but even that one's pretty wordy. While the first section is nice and well put together, it is the last two sentences that really drives the declaration. At some point in time you have to realize that you don't need a lot of fancy special tricks to become fit. When you break down general fitness down to it's very core you will see something very simple: hard work begets results.
To really see results you have to push aside the easy stuff and embrace discomfort. That is why we run outside rather than on an elliptical, and why we don't have any Nautilus machines or crunches in our programing. These things are designed to keep you comfortable and lie to you about how fit they will make you.
While it's important to understand this, it is also important to remember hard work also means dedication. You have to put in the effort not merely just to work hard, but also to show up on a regular basis. Showing up once a week or even sporadically will not get you the same results. My encouragement to you is this then: Sow up regularly. Work hard. Reap the benefits.
WOD
Tabata: 20 seconds of work; 10 seconds of rest.
Push Press
Ring Dips
Push Ups
Pull Ups
If you ever get a craving for something sweet, try these rather than reaching for the bag of cookies:
Chocolate Balls
2 Cups chunky peanutbutter or almond butter
2 ripe bananas
2 Tablespoons Flaxseed
1-2 scoops of chocolate whey protein powder (32 grams)
Mash the peanut/almond butter and bananas into a bowl with a fork or potato masher. Then, gradually mix in protein powder and flaxseed. Once well mixed together, form into walnut sized balls and freeze for at least two hours.
Makes 5 servings.
These make great little "cheater" snacks that aren't loaded with butter or artificial sugars. The Davis Co-op has great peanutbutter if you do not like almond butter as much as peanut butter. They are also great if you need to fill in a few extra calories in your day.
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For any who are interested, a few times a week, I will be going out on location to do some endurance based drills that all are welcome to join. The goal is to do them a few times a week in the evenings. The morjority of these will be running drills such as sprints. However; there will also be opportunities for biking and swimming as well. I will try and do my best to give a good enough heads up in advance either by posting online or writing on the board in CrossFit. All are welcomed and can be a great way of getting your friends and family into CrossFit or just better shape.
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WOD
50 Wall Balls easy pace at normal height
Rest 5 min
100 Wall Ball
(M: 20 @ 11ft W: 14 @10 ft)
Remember when you were a kid and you got into a fight with your parents and they told you to drop the attitude? It's time to pick it up.
Attitude plays a monumental role in your success or failures in terms of fitness. It's what drives you to do better; to be better than everyone else. Part of the fun in CrossFit is squaring off against other people doing the same workout as you. You push yourself that extra little bit in order to finish minutes or even seconds before the other guy/girl. Even if you're not worried about the other individual, you'll push yourself against yourself. That's why you'll challenge yourself to go heavier or string a few more double unders together than you had before. Who wouldn't get excited about a sub 20 minute Filthy 50 or a plus 300 Fight Gone Bad? Those are hard things to do that not many can.
Not only is the challenge of scoring better than someone else fun, but the drive and intensity is absolutely crucial in optimal performance. Staring in the face of an especially difficult and challenging workout and not stressing over it is one thing. Demanding absolute victory and domination over it is another. Once you start looking at workouts just as fun things to do to increase your heart rate to burn a few extra calories, you've just hit your plateau. It's time to pick up your attitude and let it run it's course.
Floyd Meyweather, the boxer, is one of the biggest pain in the butt, overly cocky, trash talking-nest guys in the world to date. He is not shy about what he says and is not one who holds back his opinions either. Watching or reading any of his interviews is always a spectacle to enjoy. However; whether you love him or hate him, he gets the job done. In his professional boxing career, his record is 41-0 with 25 of those victories ending as knock outs. You cannot doubt the man's athletic ability. You also cannot doubt that he brings that same attitude used in the ring or interviews to the gym as well.
Now, I'm not saying everyone should come in to CrossFit and be a tool or a jerk, but squaring off against another will push you to go harder in order to do better. You'll be surprised at the gains you will make by adopting this method. My challenge to you is this: Pick a sparring partner; someone you want to measure up to. Compete with them. Use them as your place marker. In CrossFit we have a term for those who push themselves hard with this type of attitude. They're called Firebreathers, and rightfully so. For them, time, points, score, numbers, and place all matter. It's not an ego thing. It's the plateau killer. It's hard to plateau out if your constantly pushing yourself further and further.
3 rounds of 1:00 per station of:
Wall Balls 20/14
Sumo Deadlift High Pull 75/53
Box Jumps 20"
Push Press 75/53
Row for Calories
Rest
Most noticeably, the only thing that is different will be that the women's Box Jump is set at 20". What that means to us is that we will be training at 22".
Certain things we are assuming based upon last year's event:
1) Wall balls will have a butt ball that you must touch.
2) Timer will sound off at 0:50 seconds indicating you have :10 seconds to move to your next station. Any time spent over 1 minute will result in loss of current reps. That means you'll want to take any and all rests at the last 10 seconds so as not to rush through any reps or risk losing any.
3) Push Press: Face and years must be visible in front of your arms from a side view. Be careful, this is a dangerous one.
4) SDHP: Bar must go to chin and elbows must be above bar. Again, be careful as the judges are super picky on this one.
5) Box Jumps are just that: jumps. You may not step up. You are allowed to step down or jump down however, your hips must open up all the way. This is where many reps will be lost, so be overly good on form.
6) Row machines will be set at 4.5 and will not move.
Probably the greatest TV show of all time, if you have not heard me mention Ninja Warrior, check this out:
This is just a taste of what this show is. The obstacle courses that make up the Ninja Warrior Challenge are designed to be both physically and mentally demanding. To the people who compete in Ninja Warrior, training is not merely a thing you need to do in order to perform well but it's what drives them to be better in order to achieve what they call total victory. Aside from appreciating the shear glory and awesomeness of this show, there is something to be said about those who compete. For them, there is no surrender, no obstacle that cannot be scaled, no limitation they cannot overcome. What's most amazing about this show is not just getting to see some really cool feats of strength and athleticism, but the determined spirits of the competitors. Thus far, there have been 24 Ninja Warrior tournaments, and up until now there have only been three who have claimed total victory. 100 people will attempt stage one and only a few will advance to stage two. However; year after year those competitors return in order to do better than before. Most of them will never make it past stage one, but their drive to do better brings them back every time.
Each year, CrossFit holds a similar competition called the CrossFit Games in order to crown the worlds fittest athletes. This year has already come and gone, but training for next year is a long journey. Likewise, we have an event coming up on September 25th. Fight Gone Bad 5 will not only be a great opportunity to meet a bunch of fellow CrossFitters, but it too is a competition in all rights.You don't have to be a top tear athelete in order to compete. One thing will be reguired however in order to do well. As FGB approaches ever quickly, preparation is key in order to achieve total victory.
WOD
100 Box Jumps
100 Squats
100 KBS
100 Lunges
Done in any order/ratio
Now that I've learned how to consistently get more than 10 DU in a row, I'm itching for a WOD like…
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