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Hometown:  Netarts, Oregon
Age: 35
Occupation: Coach
When did you first start CrossFitting?: Spring 2008
When did you first start training at CFLA?: Spring 2008
Favorite WOD:  Nancy
Least Favorite WOD: Badger ( 3 rounds for time: 30 Squat cleans (65/95), 30 Pull-ups, 800 meter Run)

Tell us about you sports & fitness background: In grade school the mile run took me 14 minutes, which really shaped my thoughts about physical activity, or at least about activity that was metabolic.  I played soccer in third grade with my best friend and we were the only two girls on the whole league. I remember kicking the ball into the wrong goal, which I’ll never forget. In 7th grade I had an inspirational PE teacher that taught me how to lift weights, and that is when this really all started. I also played a little volleyball and kept stats for the basketball team in addition to participating on the track team throwing the shot put. During high school I kept up with the weightlifting and continued to do track.  I added hurdles to my list of activities in addition to triple jump and shot put. In college I participated in track my sophomore through senior year. This is when I learned that having that structure and support was helpful for anything I did to move forward in a positive way. I ran a few 5k’s, but always struggled with running. I continued to weight train with my best friend at a gym off campus and she sparked my interest in a body building show. I was super stoked to lift heavy weights, but little did I know that I had to do lots of cardio and change my whole diet. Goodbye to flavored yogurt and college drinking. After college I moved to LA, worked at Golds gym and stuck with weightlifting, started running a bit and took up yoga. I would call myself active, but never an athlete until I found CrossFit.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I was working as a personal trainer at Equinox in Santa Monica and fellow trainer of mine kept talking about CrossFit and the movie 300. I had even tried doing some CrossFit workouts at Equinox at the time, though we didn’t emphasize the time element. A friend of mine tried it out at Petranek Fitness (CFLA) and invited me to try out a class. The first class I attended we did an AMRAP 30min of pulls ups. Andy suggested I do Cindy instead, so that’s what I did. I remember it being very challenging. Other initial CrossFit memories involved the warm ups. I was always confused why people weren’t rushing through the warm up, then I realized it was the “warm up” and not the work out.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I’ve gotten a lot stronger, more aware of my body, gotten leaner and tested its limits and have done things that I never thought I could do. The change in diet has dramatically reduced my asthma and as a result I ran my first (and only) marathon in 2013.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I have met a family of amazing people that have supported me through many ups and downs and pushed me out of my comfort zone quite often. It’s helped me build my self-confidence and willingness to try new things. If I hadn’t found CFLA I don’t imagine myself still living in Los Angeles.

Please share with us any favorite CrossFit / CFLA moments:  Truly every moment is fun and special. I’m so thankful to be here doing this with all of you. But to be more specific: My first trip to the CrossFit Games in 2009 in Aromas. Flipping a tire and carrying a log for my first time at 2010 sectionals. 2011 getting one of my first muscles ups (willed by all of CFLA) that helped us make it to the CrossFit Games. Training harder than I have ever trained doing crazy multiple workouts, mostly all with a smile and competing in the CrossFit Games in 2011 with my amazing, supportive and tough teammates. Watching our strong women society compete at Femme Royale in the fall of 2013.  Every day watching people make breakthroughs that they thought weren’t possible.  And last but not least, seeing people learning to understand their bodies and then listen to them.

Any advice for people just getting started?  Show up, talk to people, accept coaching and push yourself.

What are your hobbies, interests and/or talents outside of CrossFit? First off I love a good cup of coffee paired with a beautiful pasty. I love cooking, baking and eating. Getting outside and enjoying nature, my dog Ginger, friends, family and music. I also do yoga and swim most every week.


 

Friday’s Workout
PRACTICE: RECOVERY

A) Air Squat Rodeo
Focus on hip/heel loading

B) EMOM 12 at ≤70 RPE
1st min: 10-20 Butterfly Abmat situps
2nd min: 6-12 Strict pullups
3rd min: 3-5 Push presses (70-80% of 1RM Press) + 3-5 Push jerks
–30sec Cap each round–

C) For quality load, working up across sets
2-2-2-2-2-2-2
Overhead squats

Saturday’s Workout

For Time, with 4 Burpees EMOM:
30 GTO (75/45) Lightweight so snatch for quicker cycle time and higher volume
30 Front Squats (75/45)
60 Situps
30 Front Squats
30 GTOAnd Coming Monday

Sunday’s Workout

4 Rounds For Time
400m Run
16 Knees to Elbow
75 Double Unders
15 Hand-Release Push Ups

And Coming Monday
RETEST WEEK!

3 RFT
2 9yd Plate pushes (45/25)
8 Burpees to target (9’/8′)
12 KBS (32/24)
Compare to 5/4/15

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I take pride in my plants, I find them beautiful and I’m usually pretty good at keeping plants alive. Now, if you asked some of my friends they might say otherwise. There are a couple of friends that when visiting my house get out a cup and water my plants. My response is usually “I was going to water them on Tuesday.” (which is my scheduled plant watering day)

This morning I woke up and took a look at my african violet that I bought just a few weeks ago and it was dying. This beautiful little plant with dark purple blooms and furry leaves had taken a turn for the worse. This was the exact reason I had waited so long to buy one. I remember as a child my mother had them and I thought they were just gorgeous. She always kept them in her bathroom, I think it had something to do with the moisture or the light or maybe she just wanted to have the beautiful flowers in her bathroom. Regardless, I’ve always been a fan, but a little nervous to buy one of my own.

One thing I do remember is she used to water them from the ground up. Each time I gave my violet a drink, I watered from the top. Now, I’m not sure what the true cause of death was, but I have a feeling it may have been over watering. So, when I arrived home today I decided to throw it away. After all, it was dead. I dedided to take a quick photo of it before throwing it away and text my mom what happened. My mother replied back asking if she could see it. I went to send the photo to show her what my little guy looked like and the photo was gone. Maybe I didn’t actually take the photo? So, into the dumpster I go to grab it and take another photo to show mom what I had done.

She replied with” it just needs a little TLC”. After taking it out of my dumpster, cleaning away most of the dead leaves and taking another look at it, I see it has little life left in it.  I brought her back her back inside to give her another chance. Moving forward I will water it from the ground up, I will look at it daily and not give up on it so easily.

You might be wondering why I’m sharing this story with you all. 1. To share more, and share something that is very human(I’m sure many of you have killed plants) 2. A reminder that everything needs a little TLC. My plant, like most things in life requires the basics to keep it alive, light and water. Now she’ll need little extra love and attention. If you (or your plant is a little down) it might be time to give yourself (or your plant) a little more love, attention or care.

Love IS what the world needs more of.


Thursday’s workout
Practice: Recovery

A) 5 RFQ (:45:15) at ≤70 RPE
DB Renegade rows (35/20)
Alt. pistol
Rest

B) 1 min max distance
Plate push

C) FQL, working up across sets
5 Sets
5 Squat cleans + 1 Press

And Coming Friday
Practice: Recovery

A) Air Squat Rodeo
Focus on hip/heel loading

B) EMOM 12 at ≤70 RPE
1st min: 10-20 Butterfly Abmat situps
2nd min: 6-12 Strict pull ups
3rd min: 3-5 Push presses (70-80% of 1RM Press) + 3-5 Push jerks
–30sec Cap each round–

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I had the opportunity to attend the 2015 Reebok Crossfit Games this past Saturday, and what a spectacle it was.  Just think of the fittest people on earth, gathering to watch their fellow competitors, over several days of physically grueling and mentally challenging workouts. 

I knew what to expect, and I was happy to make the trip.  Attractive and fit bodies, wearing next to nothing and sporting their gym gear, what could be better!  It was also my first trip to the StubHub Center, and I really enjoyed the venue for the home of the games. 

I joined my first Crossfit gym in 2009, in Stamford, Ct., and immediately felt at home.  This was a tight knit crew of like minded individuals who shared common goals.  That community would participate in events such as in-house competitions, bowling, BBQ’s, etc., we knew how to work hard and play hard. 

I spent close to three years at that gym before deciding to take on a role as a coach in Westchester, NY, at a brand new Crossfit facility.  This was going to be a challenging task as we not only had to deliver our service as a strength and conditioning program, but we had to build a membership base as well.  Before you know it, within one year, we had about 75 members, and the word was spreading about Crossfit, our gym, and most importantly our membership. 

People would stop in to take a peak at the facility, or schedule an intro session, because they heard of not only the results people were experiencing, but also the fun that they were having while getting fit.  At this new box, we had built a community from the ground up.  It was difficult to leave this special group of people, as we had developed friendships, but I knew great things were on the horizon on the west coast!   

Enter my first experience at CFLA, where Coach Benet inquired about my rower damper setting!  I knew this was a special place, and soon to be my home as a competitor, but also a coach. 

We have an incredible community here at CFLA, and one that is a part of a broader conversation of fitness.  Being at the Crossfit Games this past weekend reminded me of a commitment I made when I signed up for my first month at Hybrid Athletics in 2009.  That commitment was to myself, and to fellow peers, that I would give my greatest effort, with integrity and humility, day in and day out, in and outside the doors of any box. 

When you think about it, it’s pretty f*cking awesome to participate in such a growing sport, event, and community.  Don’t let anyone take that away from you!

Wednesday’s Workout:
Competition

AMRAP 8

6 Overhead squats (96/65)

6 Toes to bar

And Coming Thursday:
Practice:Recovery

  1. A) 5 RFQ (:45:15) at ≤70 RPE

DB Renegade rows (35/20)

Alt. pistols

Rest

  1. B) 1min max distance

Plate push

  1. C) FQL, working up across sets

5 Sets

5 Squat cleans + 1 Press

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I’m excited to announce that on Saturday, August 22nd, from 11:30-1pm, I’ll be hosting a Stongwoman Society CFLA Move It Event: A workout/fundraiser for Dress For Success.

D4S is an amazing organization that collects business attire and outfits for women in transition – many who have been or still are homeless, many who are, in general, experiencing a very tough time. The clothes are meant to help women go into interviews for new jobs feeling more prepared and confident, buying into the adage that often when we look sharp, we feel sharp. When the women land jobs, more clothes are given to them so they have some variety in their work wear until they are more on their feet. D4S also gives workshops on interviewing well, resume writing, and the general job-search process. They have helped 850,000 women worldwide since their inception in 1997. I am honored to host an event for them.

That Saturday, bring cleaned, business clothes that you no longer use. Bring items that YOU would wear in an interview. As always at CFLA, we emphasize quality over quantity. Also bring great-quality shoes, handbags, and accessories you are ready to part with. D4S has stated that they are in most need of suits and dresses in sizes 2 or smaller and 16 and larger, but they will not turn away nice items in sizes in between.

We plan on having a fun, team or partner workout that day. Bring your friends of family if you like! Men please come, too, but only bring women’s clothes. If you have no clothes to give, cash donations are great, too. I’ll leave that up to your discretion – any amount acceptable. If paying by check, make out to “Dress For Success.” The workout will not count toward your regular CFLA membership. I will take all the clothing to their downtown office after the event. Let me know if you have any other questions.

Mark your calendars. I’m very excited about this event and hope you are, too!

 


Tuesday’s Workout
Practice Recovery

A) 4 RFQ ≤70 RPE
18 Air squats
12 Pushups
6 Burpees to target
–2-3min Rest between rounds–
–SOMSAVS scoring–

B) FQL, working up across sets
2-2-2-2-2-2-2
Back squats
Accumulate 1000m Running.

And Coming Wednesday
Competition

AMRAP 8
6 OHS
6 TTB

 

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The last three weeks a dear friend and utterly brilliant mind Jami Tikkanen has been staying with me and simultaneously coaching many of the best Crossfit athletes on the planet.  For the last year we have maintained a weekly Skype practice dedicated to sharing concepts, ideas and principles in the pursuit of evolving our craft as coaches. There are many things that we agree on and one of them is that you must allow athletes to recover and workout at the same time. In the video, Jami shares his thoughts on why it is a good idea to reduce intensity and focus on quality.

 


 

Monday’s Workout
Competition

A) FQL, working up across sets
1-1-1-1-1
Deadlifts

B) 8 RFT
5 Thrusters (135/95)
50 Double unders

And Coming Tuesday
Practice: Recovery

A) 4 RFQ ≤70 RPE
18 Air squats
12 Pushups
6 Burpees to target
–2-3min Rest between rounds–
–SOMSAVS scoring–

B) FQL, working up across sets
2-2-2-2-2-2-2
Back squats
Accumulate 1000m Running.

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Hometown: Ft. Wayne, IN / Chicago, IL
Age: Nearing 40
Occupation: Writer
When did you first start CrossFitting? 2008
When did you first start training at CFLA? 2008
Favorite WOD: Anything that takes forever. Any chipper. The best thing that happens for me mentally at CrossFit is when a workout is so difficult and time consuming that you reach a point in your mind that you are thinking about nothing other than the next movement. I love the clarity.
Least Favorite WOD: Overhead squats. When I am trying to get low with weight overhead there’s a feeling of pain and dread that engulfs my entire being. Maybe this sounds dramatic, but judge no man until you have failed to OHS over 45 lbs. in his shoes. If you have ever done a proper OHS in a class that I’ve attended, you’ve probably caught me staring at you in slack-jawed wonder. I have seen people walk in off the street and do a better OHS than I can do, and I have been at it almost 8 years. That said, there’s no mystery to why I can’t do them: I hate stretching and do it rarely and am therefore a big, stiff nightmare. I have to own this.

Tell us about you sports & fitness background: I played basketball in high school, where I was mostly just a hustling spazz on defense who rode the bench for a very talented team, which featured actual future pro athletes. After that, I discovered mild, recreational drug use and decided to give myself over to that for a while. Grew my hair real long, listened to a lot of Dead booters, worked as a garbage man, ate an infinite number of 2am burritos, and swelled up. Then I moved to LA and was like, “I can’t be walking around like this out here, maaan.” So I joined the Y, started playing basketball again, lost ten pounds, and felt great. By great I mean I was only twenty pounds overweight rather than thirty, and that I smoked two packs of cigarettes per week rather than one pack per day. My fitness background is total garbage.

How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? I learned about CrossFit from my wife’s best friend’s husband, a Marine/awesome individual named Clay. He was doing CrossFit while stationed in the Gulf, told his wife about it, she started doing it, and then she told my wife, Agatha, about it, and Agatha (she’s over at Deuce now, which is closer to our house) said she was going to do it, and I was like, “Look, babe, that sounds weird, and I am doing pretty sweet crushing the elliptical 2 hours a week.” And then she sent me the link to PetranekFit-ness.net or whatever the hell it was called back then, and I saw a picture of three people, post-WOD, crumpled together looking like death in the corner of what appeared to be a gardening shed. This image spoke to me. For reasons I can’t explain, I knew immediately I wanted to share intense experiences in sheds. And I have shared a lot of them, maybe even a thousand by now!

My first workout was the Baseline. Agatha and I met with The Legendary Michael Stanwyck down at the beach when he was just a shirtless guy in white jeans hanging out by the pier teachin’ fitness. So we did the Baseline, and Agatha destroyed me. I think it took me 9+ minutes. I couldn’t do one squat. I went to squat, and my body refused me. I don’t remember how I actually got through them, but I think Stanwyck literally held my hands so that I could lean back and not fall over. After the Baseline I had to lie down and I couldn’t speak for fifteen minutes. Oh, the waves of nausea!

The first “real” workout we had on Day One was Murph. No joke! We did it Cindy-style, with a partner (so, half a Murph), but for crying out loud. I don’t know what the hell Stanwyck was thinking, or if it was some kind jump into the fire deal, but that’s a crazy workout to have be your first official workout, especially if your nutritional routine prominently featured American Spirits and Red Vines. Had Agatha not wanted to keep going, I would have never come back.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? The biggest change was that CrossFit broke me of the smoking habit. I had smoked for fifteen years, and heavily. I had tried to quit off and on, but nothing worked. I have had one cigarette in the 8 years I have been doing CrossFit and that was maybe three months after I started. The other changes have been just as dramatic. I can sort of do squats, I have muscles in my body now, whereas before I’m not sure I did, I sleep better, I eat (marginally) better, and just, mood-wise, I am a much happier person than I ever used to be, even though I am still largely a crank.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? The happiness thing. Becoming happier is not something I would have foreseen. I am exactly the opposite kind of person that thought he would ever enjoy something like CrossFit. I am deeply cynical, so the positivity, conviviality, and optimism on display at CFLA every single day is a thing I need for emotional ballast. I primarily work alone, and writing (for me, at least) is mostly about managing near-constant failure, which can lead a fella to feeling awful blue sometimes, so to be able to go to CrossFit during the week, and get outside my head, and do it with all these amazing, fun people… it has made a tremendous difference in my life. I am so thankful I gave it a shot, and so thankful for every single person who has passed through those doors either as a staffer or a fellow member. CFLA is a special place. The people are so nice.

Please share with us any favorite CrossFit / CFLA moments: The years of accumulated memories of the people I have met, and who I’ve enjoyed seeing everyday and getting to know, those are my favorite moments. Just seeing how people at the gym have grown and gotten better or done something awesome, even if they didn’t realize how awesome it was in the moment. Steven doing a 1pm class with me after he had just done the noon class so I wouldn’t have to do the tough workout alone. Seeing Ken get double-unders or go viral as a Bar Muscle-Up Hero. Seeing Nina PR a squat clean and let out a yelp. Hell, seeing DCD do a 155 lb. squat clean today. I mean, I remember yelling encouragement at DCD to keep running at like his second class, and now the dude is pulling off squat cleans and chest to bar pull-ups like it is no big deal. Moments like that, where you see how people have stuck with it and improved are the best. I also love that thing that happens after every single workout, when everybody is done, and everybody is walking around in a daze like, “Yay, we all just did that.” That communal feeling is awesome.

Any advice for people just getting started?  Just go. This is the most overused piece of advice on athlete profiles, but it’s overused for a reason. For the first four years of my CFLA life, every time I’d think about going, I’d get very anxious. And what I discovered was this: All I had to do was get in the car and go. The mental aspect of getting there was always worse than the actual workout. But I knew if I could just get in the car, then I would make it there, and I would get through the workout, and I would feel better about myself when it was done. Now it’s the opposite: I get very anxious if I don’t get to go. In the beginning you might not feel very “connected” to it because yes, it is strange and intense and there’s all the shouting and grunts, but you just have to stick with it. If I can do it, and stick with it, anyone can.

What are your hobbies, interests and/or talents outside of CrossFit? I spend a lot of time with my family. My aforementioned wife and our daughter, Lucy, those are my main interests. I am super lucky to get to spend as much time with them as I do. I don’t have a ton of serious hobbies. I write a lot so that makes me not want to read as much as I used to because one starts to hate words. I mess around on the guitar a bit. I watch sports. I grill meats. I like brown liquor, and am interested in that, although as of late I have discovered I feel much better in the morning if I drink tequila. I have even had a bit of a “breakthrough” as of late at CFLA with my WODs coming in really fast, and I attribute this to tequila. Somebody should do a study of the use of distilled, 100% agave products and its relationship to subsequent physical exertion limits. Or, try it yourself. I am partial to blanco tequila with grapefruit soda and lime. Have a few belts some night, and then in the morning, see if you really put the smackdown on a WOD. If it works for you, let me know. If it doesn’t work for you, also let me know. Maybe I’ll do the agave study myself. I can be like Coach Jamie, but for people who are looking to drink tequila as a way to maximize athletic performance.


Friday’s Workout
Competition

“Franklin Hill”
2 Rounds on the 15:00
Up, over, back, and up
–See 6/30/15–

Saturday’s Workout (Yes, you read right … we are experimenting with posting the weekend WOD’s. Please note they are subject to change — to a partner, an edit to a movement — at the coach’s discretion.)

“Remy’s Rod” (In collaboration with Justin Remeny)
AMRAP 25
– score is total rounds of cub complex –
5 med ball Russian twists (20/14)
5 dead lifts (95/65)
1 Cub Complex
10 mbrt
10 DL
1 Cub Complex
15 mbrt…and so on
1 round of Cub complex = 3 cycles of bear complex without dropping bar (power clean, front squat, push press, back squat, push press)

Sunday’s Workout

For total time
3 Rounds:
Partner A completes 10 DB Hang Squat Cleans (45/30), and 10 TTB, while Partner B Rests.
Then Partner B Completes the same 2 movements, Partner A rests.
Then both partners run a 200m run.
Rest 3 mins.
3 Rounds:
Partner A completes 10 Alt. DB Snatch (45/30), and 10 Ab Mat Situps, while Partner B Rests.
Then Partner B completes the same 2 movements, Partner A rests.
Then both partners run a 200m run.

And Coming Monday
Competition

A) FQL, working up across sets
1-1-1-1-1
Deadlifts

B) 8 RFT
5 Thrusters (135/95)
50 Double unders

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“Success is peace of mind which is a direct result of self-satisfaction in knowing you made the effort to become the best you are capable of becoming.” – John Wooden

Wow. If you want to be inspired for a moment, just search for a list of John Wooden quotes online, and you probably won’t be able to pull yourself from reading all of them. I was reminded of the above quote in particular during our Coaching Development Program meeting this past weekend. It’s extremely striking, because it directly speaks to what we do here at the School of Mastery.

In our context training we focus not just on the results of our training but also on the process. That process involves purposed effort toward an appropriate priority for any given day. Sometimes we can tend to ignore effort, because it can be so intangible and hard to measure. But it is important. Consider the effort required for a student with well-developed pull strength to complete 10 strict pullups, contrasted to the effort required for a student who struggles with the pull to complete 2 strict pullups. The latter example could very possibly require more effort!

Effort is a constant in our training that should always be praised and rewarded. On practice days, you may not produce produce perfect technique, but you can always make the effort to move with the best technique you are capable of. On Competition Days, you may not be the fastest in the class or as fast as you think you should be, but you can always make the effort to move as fast as you are truly capable of (with safety and acceptable technique). On Mental Toughness Days, you may not be the calmest person in the room, but you can always make the effort to actively engage your mind and control your breath as much as you are capable of.

It’s not merely about having the best quality, best performance, or most composed finish. So just show up and allow your heart and mind to fuel your best effort to become the best you are capable of becoming in the moment.


Thursday’s Workout
Practice

A) Pushup Rager
Focus on shoulder loading

B) AMRAP 12
200m Run
24 RKBS (24/20)

C) FQL
In 20 min, work up to heavy
3 Position clean (low to high)

And Coming Friday
Competition

“Franklin Hill”
2 Rounds on the 15:00
Up, over, back, and up
–See 6/30/15–

 

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A few months ago, I wrote a post about how I fell into a “mental funk” because I was injured, and not moving my body.  Well, after several weeks of physical therapy on my shoulder, I was ready to jump back into the mix at CFLA, and boy did I jump in head first!

Sometimes us Crossfitters feel that we are invincible.  It may be ego driven, or we just feel that way because we perform mentally and physically challenging tasks several days a week.  We continually push our limits in various capacities, to find out just how far we can go. 

During my time in rehab, I started to perform overhead movements with dumbbells and kettle bells, and I was feeling great.  So after several sessions, I decided that it was time to get back on the barbell, just to see how things felt.  Guess what, they felt great, so I pushed myself to go harder and heavier, and couldn’t wait to test out the shoulder in class WODs. 

The only problem was that I had taken off so much time, that I wasn’t fully prepared to handle the kind of volume and strenuous activity that is associated with high-intensity Crossfit workouts.    In one particular recent WOD, I thought to myself, if I can C&J a barbell, I can certainly climb a rope five times.  I had not performed a rope climb in several months, but my “invincible” self told me I would have no problem doing it.  The end result, some tendonitis in the forearm, very painful. 

I had become so eager and driven to get back to the competition, that I forgot about the state my body was in, a state of not being physically prepared for what I was throwing at it.  During my intro sessions when I review fitness and Crossfit with potential clients, I describe fitness as “General Physical Preparedness”.  This concept grabs the attention of those who want to be physically and mentally fit for the range of easy to difficult tasks. 

My point is that I forgot about the practice, the mobility, the warming up, and jumped right into the face of competition.  I should have been more diligent about preparing for the movements, in order to get my body ready for the “fight”. 

Physical fitness should not be considered a race, but instead a lifelong conversation with oneself, your coaches and community, in order to experience the journey that takes us through progress, and into a realm of glory and achievement.  Life is about the experience, not the end result!

I’d like to thank the rope climb, for once again humbling me, and for helping me put more thought into my physical and mental actions and output. 

Wednesday’s Workout
Practice

  1. A) AMRAP 10

10 DB Renegade rows (35/20)

20 Air squats

30 DB Russian twists

  1. B) FQL, working up across sets

5-5-5-5-5

Overhead squats

And Coming Thursday
Practice

  1. A) Pushup Rager

Focus on shoulder loading

 

  1. B) AMRAP 12

200m Run

24 RKBS (24/20)

 

  1. C) FQL

In 20 min, work up to heavy

3 Position clean (low to high)

 

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Like Kenny blogged yesterday, all week we have the pleasure of hosting an onslaught of visitors who are here from all over the world to attend the CrossFit Games this weekend. We attract so many visitors mainly because we are an iconic gym that is one of the original 10 CrossFit gyms in world, but also because we really do love visitors. We get them from all over the world. In fact, on Sunday, we had more visitors than members in one of the big classes. Yesterday alone we had visitors from Alaska, Boston, England, Hong Kong, Ireland, Kuwait, and Scotland(!). We love hearing about their cities, hearing about their own CrossFit experience, and we love sharing our own unique philosophy with them.

When you see a visitor or workout next to one in class, make sure you give them a warm CFLA welcome – they often have great stories. But we don’t have to tell you guys that.

 


Tuesday’s Workout
Mental Toughness

A) FQL, working up across sets
3-3-3-3-3
Presses

B) AMRAP 20
100 DU’s
20 CTB Pull ups
30 Wall Balls
400m Run

And Coming Wednesday
Practice

A) AMRAP 10
10 DB Renegade rows (35/20)
20 Air squats
30 DB Russian twists

B) FQL, working up across sets
5-5-5-5-5
Overhead squats

 

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19 Jul / 2015

Welcome All

As most of you know this is the week of the Crossfit Games. This means we’ll have a handful of visitors checkin’ out and hanging out at CFLA. Simply put, do what we do best – make our friends feel welcome and have fun!


 

Monday’s Workout
Practice

A) FT
20 Strict pull ups
1min Rest
30 Pushups
1min Rest
40 Box jumps (24/20)
1min Rest
1250m Run

B) FQL
20 Front squats

And Coming Tuesday
Mental Toughness

A) FQL, working up across sets
3-3-3-3-3
Presses

B) AMRAP 20
100 DU’s
20 CTB Pull ups
30 Wall Balls
400m Run

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