WOD 8/1/09

Click the pic to view the gallery

Run 5k (we'll do 6x800M and then run down to the creek and back)

Rest...

Clean and Jerk 50 reps (95/65)

Post two times.

Matt: 33:24/11:21
Steve: 23:56/9:34 (mod)
Corene: 34:44/3:13 (mod)
Lorie: 27:44/13:30 (mod)
Matt: 47:42/11:18 (mod) (Way to tough through today Matt. You were very patient with me!)
Tara: 47:42/9:35 (mod)
Troy: 25:17/14:03 (mod) (nice with the 95lbs Troy!)
Adam: 29:17/DNC

Great job everyone.

Training and Consistency

I just wanted to take a minute and talk with you guys about consistency in your training. As you know or have experienced, CrossFit punishes inconsistency/infrequency. It punishes those of us that are consistent actually, so if you are only making it once a week or have numerous weeks where you do not train, you are really in for it each time you train. This can be very disheartening with rewards coming in the form of never ending soreness, little/no gains in technical skill or WOD numbers, little/no change in your physicality and just a general lack of progress. Like many things this is a cyclic pattern, so one infrequent visit does not encourage the next infrequent visit.

Here's a secret. Motivation follows action. Not the other way around. No one has ever gotten motivated sitting on their couch watchin' the tube. Not really. What will motivate you is training consistently 3x week and the substantial gains that come with this committment. That's 3 of your 168 hrs. you have alloted each week folks. This kind of behavior is also cyclic but results in positive reinforcement rather than the negative reinforcement previously referenced.

The vast majority of us are motivated by doing well in comparison to our peers, doing well in comparison to our previous performances in the gym and seeing definitive changes in our physicality, work capacity, indicators of health and mental state. CrossFit pays out in huge returns but like everything else in life, nothing is for free. You cannot capitalize on these things without consistent training.

Here's another secret. All those things that keep you from coming in here and busting your ass each day will never go away. Never! You will always: be super busy, have to find a sitter for the kids, have a pulled muscle, feel tired, have to negotiate the time with your spouse/significant other, feel bloated, feel conspicuous, be afraid, have to suffer, look silly, and just plain ole' not feel like it. I have news for you. That describes all of us! The only thing that differentiates us is whether you walk in the door or not. Period. Just do it.

At the risk of being redundant, I leave you with this video. Many of you have seen it, some have not. It is still fantastic though. And no, I do not work for Nike.

WOD 7/31/09

It's only fitting to post this kid's picture

Brenden's B-day Workout

aka...

The Filthy Fiddy!

What?! That's what the kid wants.

50 Box jumps (24/20)
50 Pull-ups
50 Kettlebell swings (24/16)
50 Walking lunges
50 Knees to elbows
50 Push press (45/33)
50 Good Mornings (45/33)
50 Wall ball shots (20/15)
50 Burpees
50 Double unders

Super CrossFit geeks will recognize that I have modified it a bit, but I think the flavor of the workout has been honored.

Here is the link to the last time we did this WOD, more or less. We are much stronger now though so I think full on pull-ups are in order for those that have them.

Daily Leaders:
1.) Ian: 27:50
2.) Ben: 30:45
3.) Steve: 30:52
4.) Julie: 38:18
5.) Brenden: 40:15 (birthday boy and he makes the leader board!)

Dean: 44:19
Karen: 50:50
Derek: 46:30
Arron: 47:26
Nick: 49:08
Tara: 41:56 (mod)
Jeremy: 38:14 (mod)
Angie: 33:22 (mod)
Kyle: 48:08 (mod)
Lorie: 44:58 (mod)

That was a ton o' fun you guys. Thanks!

Angie, great job on your first class. Welcome to the gym!

WOD 7/30/09

Click the pic to view the gallery

75 Thrusters for time (95/65)

Daily Leaders:
1.) Terry: 11:18
2.) Karen: 15:09
3.) Kyle: 21:17
4.) *
5.) *

Kari: 17:49 (mod)
Juan: 11:37 (mod)
Rob: 10:40 (mod)
Dani: 14:15 (mod)
Catherine: 10:51 (mod)
Tara: 15:58 (mod)
Matt: 20:36 (mod)
Ian: 8:19 (ST)

Great job on your first class Juan! See you soon.

Strength Class
Weighted Lunges
12-12-12-12

Strength WOD
3 rounds for time:
400M Run
5 165lb C & J

Terry: 135lbs/9:56 (mod)
Karen: 63lbs/10:14 (mod)

WOD 7/29/09

Click the pic to view the gallery

5 rounds for time:
20 Front Squats (95/65)
30 Side-to-sides (16/12)
40 Singles (or DU's if you like!)

Daily Leaders:
1.) Steve: [14:13]
2.) Adam: 16:18
3.) Arnold: [18:10]
4.) Julie: [19:36]
5.) Mike: 19:53


Jeremy: [36:10]
Terry: [25:02]
Troy: 30:12
Karen: 20:35
Jake: 21:56
Lorie: 22:25
Nate: 22:05 (mod)
Nina: 25:53 (mod)
Dani: 25:33 (mod)
Rob: 30:16 (mod)
Derek: 23:02 (mod)
Robert: 21:00 (mod)
Jay: 20:59 (mod)
TJ: 14:37 (ST)
Tara: 17:31 (mod) (ST)

Nice work all. Nina's back. Let's make sure she stays on track. Otherwise we're bringin' that intervention Nina.

WOD 7/28/09

Click on the result of my tomfoolery with sketchy kettlebells to view the gallery
(This should be our ad for the gym, eh?)

5 x 5 Jerk (5 scores need to be recorded)

then...

15-11-7
SDLHP (135/95)
Renegade Rows (16/12) (I lifted these off a recent CrossFit Verve visitor)

Daily Leaders (WOD only):
1.) Arnold: 5:30/165lbs (5 numbers Arnold! - have to yell at you for something)
2.) Nick: 8:41/155lbs
3.) Kyle: 13:57/145lbs
4.) *
5.) *

TJ: 11:37/150lbs (mod)
Nate: 7:52/125lbs (mod)
Troy: 10:02/115lbs (mod)
Dani: 13:57/73lbs (mod)
Rob: 11:38/115lbs (mod)
Ian: 5:39 (DNC)
Corene: DNC (my fault)/105lbs
Catherine: DNC (my fault)/110lbs
Lorie: 10:34/70lbs (mod)
Terry: 7:37/165lbs (nice improvement Terry!)
Jeremy: 11:12/135lbs

Strength Class:
1-1-1-1-1
Clean & Jerk

Strength WOD
AMRAP in 15 minutes:
3 Power Snatches (135lbs)
6 Box Jumps (28" right?)
40 yd. relay

Terry: 165lbs/11 rounds
Brent: 10 rounds
Steve: 215 (front squat)/11 rounds

Let me know if I botched any of the strength wod info.

Great job everyone. Sorry ladies! The full jerk progression can be found in the form of a photo in the gallery. And happy birthday Brenden! The big 20.

Schedule Changes and Elements Classes

We are moving the second class on Monday and Friday to 6:30 rather than 6. That way folks who have a hard time making it have a little extra room. Hope ya'll like this.

Also, awhile ago we started putting new members through a 3 part "Elements" Class with Jeremy when they first join the gym. Each elements class covers 3 core CrossFit movements in addition to some other skills. This allows the members to get private/semi-private instruction in the fundamentals outside of the sometimes chaotic group WOD setting.

If you are an older member and did not get a chance to go through this progression, and you would like to spend some time in detail on movements and polish your skills, speak with Jeremy and he can get you scheduled. It is $100 for all three classes. This is a great value for in depth coaching on the staples of what we do here in the gym. And you'd be helping Jeremy out.

Classes will be scheduled MWF 7:30-8:30 Elements 1,2 & 3 respectively. You need to do them in order as they are progressive and you need to confirm your attendance in advance with Jeremy.

Elements 1:
CrossFit Philosophy
Safety
Nutrition
Squat
Front Squat
Overhead Squat

Elements 2:
Concept 2 rower
Ring Dips
Ring Rows
Jump Rope
Press
Push-Press
Push-Jerk
Stretching

Elements 3:
Deadlift
Sumo Deadlift High Pull
Snatch
Clean

Last day to sign up for "Run the Rock" at discounted rate

Hey all,

Steve is doing this race and looking for some company... Proceeds go to benefit the Mountain Resource Center.

http://www.rock5k.com/reg.htm

Date & Time

Saturday, August 15, 2009 @ 9:00 AM local time

Address

Beaver Ranch
11369 Foxton Rd

Fees

see below

Registration Closing Date

Friday, August 14, 2009 @ 3:00 PM

Brief Description

The 5K ‘Run the Rock’ course starts and finishes in front of the historic Beaver Ranch Lodge. It is a USATF Certified 'ALL TRAIL' Run that traverses the beautiful Beaver Ranch Open Space Park in Conifer, Colorado. This course is an over-hill-and-dale run in the crisp mountain air among the towering pines and quaking aspen trees, that includes an invigorating incline and decline from 8,100 to 8400 feet to support its namesake as the ‘Run the Rock’ challenge.

5K Race Categories and Prices (Includes T-Shirt)

On or Before July 27
Students (17 and under): $22
Adults: $27
Families/Teams (Min. 3 - Max 4): $83

After July 27 (MUST be received by August 14):
Students: $27
Adults: $30
Families/Teams: $103

Race Day
Students: $30
Adults: $35
Families/Teams: $125

Family Fun Run: No fee. Only sign waiver on Race Day.

Additional T-Shirts: $15

WOD 7/27/09

Click the pic to view the gallery

3 rounds for time:

800M Run
21 kb swings (24/16)
15 toes-to-bar
9 ring dips

Daily Leaders:
1.) Steve: 19:00
2.) Jordan: 20:16
3.) Ian: 20:56
4.) Matt: [26:57]
5.) Todd: 27:29 (nice with the leader board Todd!)

Mike: 31:47
Derek: 31:28
Cindy: 26:50 (mod)
Tara: 22:20 (mod)
Lorie: 25:33 (mod)
Yoko: 22:19 (mod)
Gena: 21:43 (mod)
Karen: 29:41 (mod)
Kyle: 28:23 (mod)
TJ: OFP

Please welcome Tara and Matt Fisher and Yoko Shay to the gym. Glad you guys are here!

Also, welcome home Jordan, we missed you man.

Check it out...

BeyondtheWhiteboard.com

Chris and Heather showed me this today. I think you're going to like it CrossFitters. Take the site tour and check it out.

Steve and Karen, I got yesterday's strength class scores up too. Sorry I forgot.

WOD 7/25/09

Click the pic to view the gallery

10 rounds for time:

10 Ring Rows
10 Push-Ups
10 Waiter Carry Lunges (16/12)

Daily Leaders:
1.) Arnold: 14:42
2.) Steve: 15:02
3.) Terry: 17:44
4.) Corene: 19:46
5.) Nick: 21:29

Chris: 21:40
Matt: 16:07 (mod)
Tara: 15:06 (mod)
Kari: 19:13 (mod)
Heather: 19:17 (mod)
Ian: 11:16 (ST)

Thanks Heather and Chris for visiting from CF Diablo Valley. See you soon Heather!

And great job Tara and Matt on your first class. Come back and train next week!

7:30 Wednesday Class Changed to Open Gym

The class at 7:30 on Wednesday will be open gym only for awhile. You can come in and lift, make up a wod or work on skills. Sometimes there may be a trainer available to run you through that day's wod. If you choose to work by yourself please make sure that you are training safely. If you're unsure about the correct way to perform a movement or whether you should lift heavy weight by yourself - don't. Check with a trainer first.

Apologies for any inconveninece this may cause.

WOD 7/24/09

Click the pic to view the gallery

"The Bear Complex"

Perform 5 rounds with 7 sets each round of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

There is no time component. Rest between rounds as needed. Progressively increase weight to get to your max load on round 5. Oh yea, no rest except between rounds. That is to say, 7 whole sets must be performed before you can set the bar down.

Here is a link to the last time we did this wod.

For Catherine's B-day. Happy Birthday Catherine (belated?)!

Catherine: 33, 43, 55, 65, 75
Derek: 65, 75, 85, 95, 75
Ben: 89, 111, 135. 145, 157
Chappy: OFP
Ian: DNF
Julie: 33, 43, 55, 65, 75
Jennifer: 33, 43, 43, 48, 53
Karen: 33, 43, 48, 55, 65
Kyle: 67, 75, 85, 95, 110
Terry: 67, 89, 111, 115, 125
Lorie: 33, 43, 48, 55, :(
Matt: 67, 89, 97, 107, 119

Lifting Class:

Back Squat 5-5-5

Strength WOD:
21-15-9
Push Press (135/105)
Ring Dips
Row (calories)

Steve: 205, 225, 240 (nice Steve!)/115 - 11:32
Karen: 115, 125, 130/45 - 10:31

Nice job guys! Some great improvements. Ben with a sick 157! (sorry I bailed on you for your last set Ben - got distracted. Inexcusable! And thanks for helping me try and get through mine) Congrats Jennifer on your first group WOD. Here's to many more.

As for me, I got ate by "The Bear" tonight. I will have my revenge.

WOD 7/23/09

Click the pic to view the gallery

21/18/15/12/9/6/3
Deadlift (185/135)
Burpees

Daily Leaders:
1.) Steve: 12:31
2.) Mark: 15:15
3.) Dean: 16:17
4.) Arron: 18:02
5.) Corene: [21:44] (You're funny lady. Great job today.)

Pam: 22:48
Karen: 22:29
Dani: 23:34 (mod) (Nice deads Dani!)
Ian: 10:28 (ST)

Since I am borrowing from CrossFit One World, here is an inspriring blurb from Freddy C., owner of CF One World:

...Besides these awesome athletes at One World, I have met some awesome athletes all over the world that are over forty. Many of these athletes are hanging and banging with their much younger counterparts. Lots of these folks (myself and all the athletes featured in the above photos included) didn’t even start Crossfitting until in our forties.

I am gonna say it right now.... Crossfit is a hedge against old age. Every workout I do is a beat back against father time. Lower body fat percentage, healthy blood pressure, better bone density, lower heart rate, lower cholesterol....you can go on and on naming all the health markers that will be positively affected by working out with intensity that Crossfit workouts provide. (Even more positive changes can be made with some simple changes in your diet.) Turn your health markers in a positive direction, and you will likely live a longer life with a lot less problems than men and women the same age.

It’s a short time that we are on this earth. I know that if I am not enjoying myself every single day I am alive, life would just suck. Being healthy is a a huge part of maintaining happiness. Its never too late to take a stand against old age.