Saturday WOD time: 930am
A: 15 Min to establish a 1RM Overhead Squat
B: Team WOD:
Teams of 3-4 athletes complete 4 Rounds for time of:
25 Wall Ball
15 Toes to Bar
25 Double Unders
*Athletes cycle through the movements, cannot move to next exercise until team member in front of them has completed the movement.
Reminder! Sun YOGA @ 11:45-1pm
Sun OPEN GYM @ 1pm-3pm
COME JOIN US!
HAPPY BIRTHDAY ARMANDO!!
HAPPY BIRTHDAY VICKIE!!
Friday Class Times: 5:30a, 4:30p, 5:30p
A: 3 x 1 minute plank holds on elbows
B: 15 minutes to establish a 3RM push press
C: For time:
KB swing @ 70/44
HAPPY BIRTHDAY BOBBI!!
HAPPY BIRTHDAY CATHERINE!!
Thursday class times: 530a, Noon, 430pm, 530p, 630p
A: 15 Min to establish a 2RM Hang Snatch
B: 15 Min to establish a 2RM Hang Clean
C: For time:
30 Backsquats @ BW
So in case you haven't noticed, it suddenly became winter in Sonoma County. With the cold weather here for a bit, we wanted to remind you of a few things to consider.
First, allow yourself extra time to get to the gym. De-icing and warming up your car, especially in the morning takes extra time. As does your travel time to and from the gym due to icy conditions on the roads and crazy Sonoma County drivers. Please give yourself plenty of time so you're not rushing and/or late to classes.
Secondly, with the cold weather here, we need to make sure we are warming up properly. Our coaches design the warm-ups themselves, and with specific movements and motions in mind. If you show up late or don't do the full warm-up you may be not warm going to the strength/skill/WOD.
In commercial gyms everywhere, warming up constitutes little more than spending fifteen or twenty minutes on a bike, treadmill, or stair climber. While better than nothing, this approach to warming up is largely a waste
of time in that it will not improve flexibility, does not involve the whole body or major functional movements,
misses an ideal opportunity for reinforcing and practicing some critical exercises, and poorly prepares an athlete for rigorous athletic training. We need a warm-up that will increase body temperature and heart rate, provide some stretching, stimulate the entire body and major biomechanical functions, provide practice for basic movements, and finally, prepare for rigorous athletic training.
Look at a CrossFit warm-up and compare the advantages that it has over riding a stationary bike for fifteen minutes. The CrossFit warm-up satisfies our needs whereas the traditional warm-up only leaves us with an elevated body temperature and heart rate. The essential features of our warm-up are that they include a stretch and major hip/leg extension, trunk/hip extension and flexion, and pushing and pulling movements. The combinations are limitless and might include more challenging movements like good mornings, hollow rocks, rope climb, or handstand push-ups. Usually back extensions, sit-ups, pull-ups, and dips will suffice. The movements used will largely depend on your athletic development, but over time the more challenging movements can be included without being a whole workout.
If you feel you aren't warmed-up all the way, let your coach know! Feel free to do extra movements/warm-up if you know you are specifically prone to needing extra stretching in an area.
Wednesday Class Times: 5:30a, 4:30p, 5:30p, and 6:30p
A: 3 Sets of max reps HSPU rest 90 seconds between; scale as needed.
B: 10 minutes developing Turkish Get-Up. Focus on good form not speed. Quality not quantity of reps.
C: 5 min AMRAP of Burpees to 6" target above head. Good form - try and jump to and from squat position.
2 min rest
5 min AMRAP Box jumps (24"/20") Must reach hip extension on the box and step down.
I know a few people may have stumbled across an article that ended up on facebook recently but i'd like to express some of my own thoughts on the matter. I debated over the past few days whether to publicly comment on the issue and decided to after reading an article by another Box owner/coach that i would because i don't want our box to become like his was: filled with cheaters. Our box is nothing like that and we'd all like to keep it that way. The coaches and our fellow members won't tolerate this kind of mentality. Overall, the coaches are extremely proud of the progress you've all made - progress you may not even notice or for which you may not give yourselves credit. For those who missed that article, i'll cut and paste one at the end.
The issue isn't at all whether one can or can't do the workouts as RX'd; rather it's about being ethical and honest when heading up to the whiteboard (computer) to enter one's time. There is no shame in not being able to "RX" a workout. Many of our wods I can't do RX. I'll be the first to say it. CrossFit prides itself on, among other things, the ability to help all people forge fitness and universal scalability of workouts, ie to scale workouts to challenge anyone. "The needs of Olympic athletes and our grandparents differ by degree not kind." That means couch potatoes, older people, and professional athletes can all find their best fitness levels from the same CrossFit regimen. So we're crystal clear: not RX-ing a workout is just fine… in fact, it's often the correct thing to do. I'll leave why that is for another post.
So, with that said, what's the issue? Posting accurate and honest results on the whiteboard. There are two issues here: doing all of the workout as listed and doing it properly.
Did one perform all of the movements listed, i.e. did one complete all of the workout's reps/rounds? Claiming one did 21-15-9 of a couple movements in X minutes when one really completed 18-11-9 is cheating. When sets of 30 repeatedly become sets of 18-25 for example, that is cheating. Simply put, its cheating. And the coaches see it. And so do our fellow athletes… those same athletes that are possibly right next to you busting his or her ass and doing the workout properly. They can proudly mark their times on the whiteboard because they earned it. They didn't cheat. Those who cheat aren't just cheating themselves; they're cheating everyone else too.
Did one perform the movements, as best as one physically can, to the movement standards as established by CrossFit? Basically, did one achieve proper range of motion (unless one is truly physically limited to do so.) Not extending one's arms completely at the bottom of a pull-up or not getting one's chin over the bar is not RX, not hitting that wall ball target properly is not RX, not getting one's squat down to below parallel is not RX, not holding one's body in plank and touching one's chest to the ground on a push-up is not RX…. there are obviously many examples of poor mechanics. An athlete should never sacrifice proper form during a wod in order to get a better time or to complete more rounds/reps in an AMRAP. Correctly performing the movements should never be secondary to time, score or weight. Not only is that cheating, but it is also unsafe and develops terrible habits which your muscles are committing to memory. The movement standards are developed by world class coaches and are there for good reasons. We can all work on maintaing perfect form throughout the wod. Not sure about your form? Ask a coach to watch you closely for a minute.
Here's the reality of what one gets from cheating at the Box:
- For starters, a bad reputation around the Box.
- One's fitness isn't being developed as it should because one is doing a fraction of the workouts. Everyone else is getting more fit, regardless of whether they are scaling the wod.
- Habit of poor movement patterns and unsafe form.
- The likelihood of performing terribly at any local competitions. Other judges will be counting and will be looking at form.
- The likelihood of performing terribly in the open. Our judges will be counting and will be looking at form.
- Lacking that awesome feeling one should have knowing one faced a beast and slayed it. ...Stared it in the eyes and tore it apart.
- Creating demotivating disgust in one's fellow athletes. Healthy competition is a good driving motivational force. Let's cultivate it together. i know many people are not very competitive and that's fine. It still feels great to know I did the workout properly and to the best of my ability.
- An unhealthy ego
We understand missing a rep here and there or slouching a little bit on one's 195th Murph pushup. That happens and if you're like most of us, you're already in your own head pushing yourself to go back and do a couple extra reps and clean up the form. If that last pull-up ended with your chin not clearing the bar, jump back up and do one more. Throw a few more wall balls if you lost count just to be sure you did enough. Do extra, not too few. A very sincere thank you to everyone working out with integrity. Thank you for providing motivation to the rest of us.
Lets all of us leave our egos at home, have fun, and get fit!
CrossFit Cheaters Anonymous by Dawn Fletcher:
There are really only 2 types of athletes when it comes to integrity, those who have it and those who don’t. Yes, I believe that you fit in to 1 of 2 categories. But remember, you can always change. The first step is admitting you have a problem.
There will be CrossFitters who cut corners, go through the motions, and are okay with not fully completing a task. There will be those that might lie just a little and only some of the time. Big cheating, small cheating, big lies, little lies, cutting some corners or just one, missing a lot of reps or a few reps, IT IS ALL THE SAME.
This topic has been discussed lots of times throughout the CrossFit community and people often say “who really cares, because that person is just cheating themselves and their results.” But maybe, just maybe, this article will help some individuals recognize what type of athlete they are, and the type of athlete they want to become.
When I am watching athletes or coaching it is VERY easy to tell what type of person I would want to surround myself with, who I would trust, and which athlete I would want on my team. What type of athlete are you? Are you okay with it?
Type I Athletes: Fully commit to whatever the WOD is for them for that day, whether it is on-ramp, scaled, rx’d, rx’d+, foundations or a warm-up.
Type II “Athletes”: Complain about a movement or two in a WOD, try to modify the on-ramp or tone-up/tone-down their WOD and quickly identify movements that “suck.”
Type I Athletes: Complete an extra couple of double unders, pull-ups or wall balls when they have lost count or think they may have missed a couple of full reps.
Type II “Athletes”: Think that when they mess up at 48 double unders, it is “good enough” and move to the next exercise before finishing the last 2 reps, or are okay with not getting their chin over the bar on the final hard rep.
Type I Athletes: Work up to the buzzer, even if it means they will only get 20 meters of the next 200m run because there are only 10 seconds left.
Type II “Athletes”: Finish the round they are currently on and lay down with a little time remaining on the clock.
Type I Athletes: Never ever would consider lying, not even 1 single rep when the coach asks “how many did you get” before writing the score on the whiteboard.
Type II “Athletes”: Justify lying that they got an extra rep, an extra round or lifted a few more pounds because they think “they could have, or should have” or don’t want to look bad.
Type I Athletes: Ask their coach to closely judge them, give them pointers and makes necessary adjustments when given a “no rep” call for not getting full depth on a squat.
Type II “Athletes”: Roll their eyes at a coach for correctly judging them, scoring them, or giving pointers on how to get full reps. They try to ignore the coach, hide from the view of a coach and continue to “sneak” through bad reps.
Okay, okay, you get the point. It is easy to cheat… we all get tired. Someone is beating you, the class is waiting for you to finish, you are sick of doing burpees, your elbows got close enough to full extension, or you forgot what number you were on.
THE LIST GOES ON AND ON PEOPLE. It is plain and simple: it takes a great deal of INTEGRITY to be a Type I Athlete. The reward is also plain and simple, deeply fulfilling, gratifying, humbling and satisfying. Not to mention the physical reward of becoming a faster, stronger, more dominating badass.
I remember in 2005, when I did my first CrossFit WOD on my own with no one watching. I felt like I was going to die and I remember very distinctly how easy it would have been to cheat, stop or do a few less box jumps. Right then and there, I had my first “aha moment” about this sport. It was always going to be easy to cut the corners. Upon that realization, I said a personal promise to myself right then and there.
“I will never cheat reps, cut corners or finish early no matter how bad I may want to – I deserve better than that.” Commit today to your coach, your workout buddies, your box and yourself. Those of you who are already Type I Athletes, keep rocking on.
Tuesday class times: 530a, Noon, 430p, 530p and 630p
A: Max rep Strict Pull-ups x 3; rest 90 sec btw sets
If unable to do 5 strict pull-ups, use band for assistance.
B. Pike Stretch then:
3 x 20 Hollow Rocks; rest as needed
C. 5 Rounds for time of:
5 Deadlifts @ 75% of 1RM
Rest exactly 60 sec btw rounds
Nick F. showing off his pistol skills!
If you missed our pistol work yesterday, here is a quick video of the movement. Get a chair or use something for assistance and work on these at home!
Monday class times: 530a, Noon, 430p, 530p, 630p
A: Shoulder Press 5-5-5
Use same weight for all sets
B. Practice developing pistols
C. Death by Front Squat
Bars start on the ground, no racks. Perform 1 squat the first minute, 2 the second and so on until you are unable to complete the required reps in the amount of time.
Hopefully everyone had a great Thanksgiving! We are gearing up for the end of the year party and still looking for a place to have it! Feel up to hosting? Let us know! Particulars coming out soon, stay posted!
Here is a great video from the CrossFit main site that warrants a look. It’s 30 minutes but well worth the watch. It delves into the topic of technique vs. intensity and CrossFit’s updated definition of technique. Watch it and let us know your thoughts in the comments.
Come try yoga if you haven't already. Just bring a mat, if you have one, or a large towel.
5 Deadlifts @ 275/165
9 Box Jumps @ 24/20
*Partners alt. rounds
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Friday class times: Noon, 430p, and 530p
HERO WOD: "Willy"
3 Rounds for time of:
5 Front Squat @ 225/155
11 Chest to bar pull-ups
12 Kettlebell Swings @ 70/44
U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne.
Hopefully you all had a great Thanksgiving, full of good food, family, and friends. Today will serve as a small reminder to those who give up those things for our freedom. Come work off that gravy and stuffing and remember why we have things to be thankful for.
HAPPY THANKSGIVING FROM THE WHOLE CREW AT CFA!!!
(Travis, Patrick, Dana, Will, and JessP)