June 17, 2009

Let's wrap up this time trials gig-
100 pushups for time
100 squats for time
(and if you didn't get to your situps yesterday, 100 situps for time). Hey, at least if you come in the 5050 is taken care of ;)
Since it's a light(er) day, why not do some skill work after you knock your wod out-- practice your kip, try strict, work on form with a 45# bar, try the Burgener with the bar (only do this if you've been coming regularly for awhile).
5050- 64-64-64
Late breaking news = Jahn upped his Crossfit Total from 555 to 690 (thank you, Matrix program and fabulous coach Julie) and Lori got her first kipping pullup! Hello!- that is amazing. She's been coming for what, like 2 minutes? Lori is a great example for us girls- you know why?- I think Jesse said this-- she has no preconceived ideas about her own limitations, which is RAD! I think a lot of women, myself included, struggle with that issue, particularly when it comes to lifting. Rock on, Lori!
Who is going to the Crossfit Games?-- I've created a link in the upper right hand corner of the blog. C'mon guys- support the team, support Kim-- caravan and have an AWESOME time! Alan's going to have a booth there for IKMF (and there might even be beer tasting at our booth- seriously). Who's in?
BTW- don't forget the shredder on the 27th in Tustin!

June 16, 2009

Five rounds for time of:
75 pound Thrusters, 21 reps
21 Double-unders
There is no listed rx'd female weight- so let's say based on Fran weight, it's 45# (20 pounds less than Fran weight, just like the men's).
Plus, continuing with time trials- 100 situps for time.
5050- 63-63-63
I've noticed the beginner class at 5 pm has been very light. Newsflash, people-- and I want you all to read this-- EVERYONE should be taking that class. There is perhaps a percentage of a percent of people at our gym that don't need to work on form-- and that percentage basically consists of Kim. Last week we had someone try to take the Advanced class who had only been training for about 5 weeks... Guys, we need to recalibrate. Listen up. Crossfit is a SKILL, it's not like going to the globo gym and working machines in which you strap yourself in and your movement is isolated. Did you know that Russian Olympic weightlifters, when they first begin training, practice with a PVC pipe for between 3-5 YEARS before ever lifting any weight? How many of you don't have pullups yet? How many get shrieked at to keep their backs straight, weight in their heels, etc. etc. Come to the beginner class. You should WANT to come to that class to get better at this, particularly if you have long term goals within Crossfit. If your instructor suggests you make it, make it. Don't let your ego get in the way-- that's the best thing about our joint, guys-- that we don't have MMA weirdos with big egos running around (sorry, MMA weirdos). Alan says that if I had called it something else, like "Skills training," people would come more willingly. But don't tell me you guys are susceptible to such cheap psychological techniques!
Now, here's a girl who doesn't need form training... Kris Clever shows us all how it's done this past Saturday.

June 15, 2009

Hmm... I think we need to break in the new pullup bar system. Plus, it's time once again for... Time Trials!
100 pullups for time.
5050- 62-62-62
Saturday was sheerly and completely awesome. The Socal 7 (minus Katie) really showed us how it is done- heart, determination, boldness, and bravery! I had one of Oprah's a-ha moments when listening to Kris; her level of focus and commitment to Crossfit is awe-inspiring. Becca knocked out her last set of pullups while literally bleeding on the bar, while Val did pushups that would put any Navy Seal to shame (sorry, Tom). Michelle's amazing drive was evident from beginning to end, and what words can describe Linda's unbelievably positive spirit? I do have a word (or two) for our very own Kim-- relentless in pursuit of a goal. Kim, I don't doubt that whatever you decide you want to go for, you will achieve. I really believe that unless Skynet is sending a Terminator, Socal will bring home the individual women's cup from the Crossfit 2009 Games. I hope that you all got as much out of their performance as I did; ladies, we are forever indebted to you. You truly exhibit the spirit of the athlete, but more importantly (in my opinion), you all do it with grace and individual style. Thank you for coming to visit us; you are welcome ANYTIME!
The next time you guys are thinking about starting off too light, or pussing out on a final round, or not giving anything in life your all, I hope you remember these women.
Truly though, the day wouldn't have been what it was without all of the people from our place and from surrounding gyms who showed up to workout and support the Socal 7. You guys make me so proud- you are so friendly, welcoming, and encouraging to everyone who walks in the door-- your loud cheering (even though at times it was under duress), clapping, high fiving, and words of encouragement I'm sure put Sunday's Laker game to shame.
"Circumstances do not make the man; they reveal him."
Pics and video to follow!

June 13, 2009

Socal 7 Day!!!
The girls work out at 10 am, followed by a team or partner wod for the rest of us at 11 am, followed by beer! Nice!

June 12, 2009

Run Day!
3 rounds:
Run 800m for time.
Run 400 m for time.
Sprint 200 m for time.
Rest 2 minutes.
Yay- happy pullup bar installation day everyone!
Don't forget to be there tomorrow at 10 am, either, kiddos!
5050- 59-59-59

June 11, 2009

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Remember your possible substitutions for handstand pushups-- handstand attempts, elevated pushups, or even heavy dumbbell shoulder press. See the vid for what one-legged squat looks like (and you're doing 10 total each round, not 10 each leg). And, btw, one-legged squats or "pistols" are really f*cking hard. Take your time, expect to fall over, perhaps plan on squatting to the point that you are sitting on the tire with your leg out in front of you or holding onto something stable as you try to execute them.
5050- 58-58-58
Don't forget this Saturday at 10 am guys-- be there! :) The Socal 7 and Beer- who could ask for more?
Also, the Matrix program is coming to Tustin, AND we will have a shredder in Tustin on 6/27!

June 10, 2009

"Kelly"
5 rounds for time:
400 m run
30 box jumps
30 wall balls
5050- 57-57-57
Here's a topic for you: Are you over-training? And what exactly IS over-training? How much is too much? It seems from the research I did, the threshold is different for everybody. Here's an excerpt from something I found on the web: "Athletes and fitness enthusiasts must put in long hours of strenuous training to achieve success. But there is a fine line between optimal training and overtraining--crossing this borderline can mean the difference between success and failure.

Many believe that the harder they train, the better they will perform, although evidence shows that this is not true. A vicious cycle sets in as poor race times are interpreted as indications that more training is needed. Other factors-such as poor nutrition, drug use, lack of sleep, inadequate rest, irregular lifestyle, work pressures, emotional conflicts, and mental stress-can each exacerbate the effects of overtraining.

Many terms have been used to describe the syndrome of symptoms associated with excessive training, including overtraining, overreaching, overexertion, staleness, burnout, and chronic fatigue."
Have you been hitting it a little TOO hard lately, not getting sufficient rest? When you turn up your workouts, you need to turn up your rest. And a vacation from exercise, periodically, is a really good thing. Here are some symptoms of overtraining; I'd love to hear your thoughts, guys.
-Unusual fatigue throughout the day-lethargy, listlessness, tiredness
- Impaired performance and difficulty in getting through workouts
- Person looks drawn, sallow
- Difficulty in concentration; impaired academic performance
- Lack of interest in everyday tasks; loss of enthusiasm and drive
- Mood swings; emotional instability; easy irritation
- Increased susceptibility to injury and infection
- Loss of menstruation (amenorrhea)
- Increased fluid intake at night; thirst
- Loss of appetite; gradual loss of weight
- Loss of joy of and thirst for competition
- Insomnia; sleep that is not refreshing
- Sore muscles; heavy leggedness
- Swelling of lymph glands
- Nausea; diarrhea