30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.  Use perfect form and mechanics on all reps that you do.  Scale the exercise to fit your ability.  For example, you could do jumping pull-ups, bench dips, etc.

In sync.  Need to work on the heel strike though.  Great effort by the ladies.
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“There are a thousand hacking at the branches of evil to one who is striking at the root.”
John David Thoreau

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Rest Day

Train the Brain

These are the sticks that represent the number of laps run for each athlete on our 15k run.  What an awesome day again.  Three of our athletes completed their first 15k run and four other athletes ran at least a 5k.  Grueling for all, but very satisfying.
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“When you meet someone better than yourself, turn your thoughts to becoming his equal. When you meet someone not as good as you are, look within and examine your own self.”
Confucius

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Run 15 K

Today is a “getr done” type of workout.  Whatever it takes to “getr done”.  The idea is to keep moving and finish.  Then next win the Olympics in the 15K.  This will be a battle of the mind as well as the body.  The course will be set up for a mile.  You’ll need to walk, jog or run 10 laps to reach the destination—back to where you started.

Check out this video to remind you of POSE running

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Raquel warming up before her 205# deadlift.  Notice the flat back.  Good technique!
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“Informed decision-making comes from a long tradition of guessing and then blaming others for inadequate results.”
Scott Adams

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“Helen ”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Yesterday was a remarkable day of lifting.  It was a personal competition for everyone.  Nancy, Cara, Andrea, and Raquel all had deadlifts of 200# or better.  After a little over a month on the program, the results speak for themselves.  Everyone totaled more than 400# on the CrossFit Total.  Even more remarkable was the visual improvements in posture and mechanics (doing the common things uncommonly well).  The teamwork and encouragement helped elevate the level.  Congratulations to everyone on all of your personal records.  Check out the results and pics from yesterday.  See the accomplishments for yourself.  The nurses are definitely in the house!

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Andrea is all smiles after a PR 205# deadlift.  Awesome!
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“Develop success from failures. Discouragement and failure are two of the surest stepping stones to success.”
Dale Carnegie

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"CrossFit Total "

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Let’s talk about technique.  For the back squat, you need to make sure you are on the bar evenly.  Walk up to the bar with your feet underneath and your chest touching the bar.  Arch your back and change your hip level to get your head underneath and the bar situated on the traps (not the spine).  Lift the bar up and take two steps back.  You are now ready to squat.  Anchor your heals and pull yourself into a squat.  Keep the torso locked from the beginning.  During the last 2-3 inches, let loose with the legs slightly so the hamstrings hit your calves.  This rebound will most likely get you out of the hole.  On the rise, drive your hips back and up while keeping the chest up.

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Phillip doing kipping chin ups.  Finishing Fran.
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"Success is how high you bounce when you hit bottom."
General George S. Patton

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Rest Day

Train the Brain.

Today is a great day to browse the internet and check out the CrossFit website.  Check out exercises you may be weak at.  Get on the Forums to view discussions of interesting topics.  View the comments on the main site.  Keep up with nutrition by writing what you eat.  And, RELAX.

Congratulations to Phillip Bloch who won his weight and age group at the Rocky Mountain State Games Wrestling Championships.  Phillip four 4 matches with 3 by pin.  His training is paying off.

Scoring the Weekend Games for "Michael".  Consistency was the focus this day!
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"Never let a win get to your head, or a loss to your heart."

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"Michael "

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Today, our game will be to complete the WOD as consistently fast as possible.  Remember, ‘bad’ reps do not count.  The goal is to get as close to the same time as possible for each round.  Example, athlete #1 has a time of 5:00 for round 1, 6:00 for round 2, and 5:30 for round 3.  The athlete’s variance is 1:00.  Athlete #2 has a time of 7:00 for the first round, 7:15 for the 2nd round, and 7:25 for the 3rd round.  Athlete #2’s variance is :25.  Athlete #2 wins because the variance less and, thus, consistency is better.  The tiebreaker is the fastest time to completion.

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"By desiring little, a poor man makes himself rich."
Democritus

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In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Remember the acronym for TEAM………………?  It is very true that we are more likely to be at our best and perform well when others are around.  Make it a point to help out your workout partners.  They sweat next to you and go through the same pain as you.  You can’t get that feeling of camaraderie in many areas of your life.  Something about grunting and grinding it out that creates stronger bonds.

With that in mind, help your workout friends by letting them know how to improve.  They say if you can teach it you know it.  Some have the idea that if you teach someone you are competing against then they may use it to beat you.  This is the wrong way of thinking.  If you teach a competitor it raises their level as well as yours.  If they become the best then you will have to become the best to beat them.  Raise the level by raising the level around you.  Would you rather be a Big fish in a little pond, or a BIG FISH IN A BIG POND?

Together Everyone Achieves More

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Friendly competition.  The sport of fitness.
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"Happiness is nothing more than good health and a bad memory."
Albert Schweitzer

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"Fran "

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

It is exhilarating to become fit, move correctly, complete a tough WOD.  When you sweat next to someone and share in their pain and sacrifice you build great communities.  You build a common bond where everyone is responsible for their own success, but they also take part in the achievement of others.  Surrounding yourself with motivated people is just one of the many concepts that separates CrossFit from other programs.  With that in mind, push your partners through this short trip through the "hell" of Fran.  Grab that bucket if necessary!  It is our goal, not to be perfect (99% will do), but to strive for perfection daily.  This is the only way to lead a worthwhile life.

What did you do today that scared you?

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Katie from BTB CrossFit in Atlanta working hard with the tire.
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"One moment of patience may ward off great disaster. One moment of impatience may ruin a whole life."
Chinese proverb

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Active Rest Day

For today, we will learn a new term for your vocabulary.  Just like text messaging and learning the language of computers have different languages, CrossFit has it’s own language as well.  “Grease The Groove” or “GTG”  is what you do when you are weak in a certain area of CrossFit.  Say you a weak at kipping pull ups.  What you do is set up a pull up bar at home and everytime you pass the bar attempt a few kipping pull ups.  By the end of the month, you could have another 750 to 1000 pull up attempts of experience.  Will you get better at kipping pull ups?  Of course!  “Grease the groove” can be used with any skill you are not up to par at (push jerks, overhead squats, double unders, handstand push ups, etc, etc.)  Try it on for size.  You will be amazed at the results.

This information was taken from the CrossFit forums.  I apologize that I do not know the exact person to give credit to, but the main idea is to read and learn.  The CrossFit webpage is the best place to surf the net.  Check it out often.

Last, apply this term today!!

Train the brain.

After cleaning a personal record, Raquel can’t help but smile.  Gotta love it.  Then she hit 3 solid jerks after racking the clean.  PRICELESS!
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“There’s only one corner of the universe you can be certain of improving, and that’s your own self.”
Aldus Huxley

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Push jerk 3-3-3-3-3 reps

Followed by a 2000m row for time.

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Andrea practicing Turkish Get Ups
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"We don’t accomplish anything in this world alone … and whatever happens is the result of the whole tapestry of one’s life and all the weavings of individual threads from one to another that creates something."
Sandra Day O’Conner

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2K Run for time

Learn and repeat Turkish get ups 5 times each arm with a weight you can manage with superior technique.

The Rocky Mountain State Games are this weekend in the area.  Many events to compete.  Check out the website and get to a competition of your liking.  Wrestling will be on the Fort Carson post.  Olympic weightlifting will be at the Olympic Training Center.

In the 98 degree heat yesterday, we had a great workout.  Toughness is being able to perform under any circumstances.  One of the pillars of CrossFit is to constantly vary the exercises, time, place, conditions, etc.  Anyone think "Filthy Fifties" is tougher indoors under controlled environments might need to check their head for a fever or delirium.  Great job to everyone who sucked it up yesterday!   Physical toughness stems from emotional and mental toughness.  Emotionally you need to block out all the distractions and negativity.  Mentally you need to frame your thought in the positive.  Then, and only then, can you expect to be physically tough.

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Kiddo Arilyn.  Inspirational!  Doing the Adult WOD.
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"Highly developed spirits often encounter resistance from mediocre minds."
Albert Einstein

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"Filthy Fifties"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Another great way to track your progress is to record your workouts in a log.  Keep the log up-to-date and you will be able to use it to improve.  A simple spreadsheet will suffice.  In the header columns, write ‘date, workout #, workout description, time/reps/total, notes’.  As simple as that  you have a journal that is invaluable.  The workout numbers refer to the ‘Drills and skills’ workout log.  Make sure you subscribe to it and you will be able to track any of the crossfit workouts we do.  If you look at the left columns, the numbers will show you how may total workouts you have completed.  You can sort easily by the header.  Just ‘ctrl+a’ to select all the information and go to data sort.

The toughest part of a fitness program is to see your progress for yourself.  By keeping a journal, you will be able to track what your last time on the workout was, what your notes were for a specific workout so you can focus more on these areas during your workout, and you can check to see how many total workout you have done.

I am coming up on my 300th CrossFit workout.  Party time on the 300th.  I think I’ll enjoy a nutritious Zone meal with an extra 200 calories then I’ll attempt a random benchmark to enjoy the day.  How will you celebrate your 25th, 50th, 100th, etc?

On another note, Nancy won our Medicine Ball Golf competition yesterday at the park.  Her time was 3:06 (not the fastest), but she had fewer shots than the others.  More power and ability to generate maximum force on the ball creates longer distances and fewer shots.  Her score was 75 (3 minutes x 25 shots).

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Assisted pull ups.  A great way to work up to that FIRST PULL UP!
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"Look to your health; and if you have it, praise God, and value it next to a good conscience; for health is the second blessing that we mortals are capable of; a blessing that money cannot buy."
Izaak Walton

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