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During the men’s Olympic marathon on Sunday, the world’s top contenders bunched at the start line. World Champion Ghebreslassie from Eritera was there, ready. American Galin Rupp was nervously waiting, ready. Kipchoge from Kenya, considered the most prolific marathoner of our time, was definitely ready. As was the American fan-favorite, 41 year old Meb Keflezighi, last Olympic’s silver medalist. They shook out their limbs. They looked ahead of them in a semi-focused stare playing the race plan through their minds again. They had trained months — years — for this moment. It was time to test their training. It was time to push the edge to get on the podium.

For the first 10k, all hummed along as expected. There were sixty top contenders still in the lead group. At 20k, the top pack was still strong, but down to forty-eight runners. But at the half -way mark, things started to fall apart. A top medal contender from Ethiopa, Tesfaye Abera, was suddenly off the course, hugging a tree. He retired from the race. World champ Ghebreslassie fell back off the lead pack. American Meb dropped way back, now besieged with stomach problems. Over the course of the next thirteen miles, he stopped seven times to vomit or dry heave.

It seems that no matter how much you prepare for one day, one race, one PR, it sometimes is just not your day. This is true at the very top of the elite athletic world. And this is certainly true on test days and competition days at humble ol’ CFLA. When you’re prepared, you bring the chances down exponentially of things going wrong. But sometimes the wheels fall off no matter what.

Galin Rupp’s coach Alberto Salazar said, “Running a marathon is in many ways an imponderable exercise. No matter how thoroughly you prepare, there is always an element of discovery and surprise, sometimes gratifying; more often, unfortunately, otherwise.”

Meb, who says he will not compete in another Olympics, had a more gracious approach to his off day: “This is the best victory lap ever,” he said. “You can see [runners from] India, Ecuador, Peru, Costa Rica, Cuba. All those guys. I enjoyed every bit of it.”

Meb had been instrumental in reviving American distance running, which hit a low point in 2000. “That dream has come true for me,” he said. “And to be part of it and witness it is a huge reward. I feel honored to be a part of it.”

On top of all the stomach issues, Meb slipped in rain puddle and crashed to the ground just as he was about to cross the finish line of Sunday’s marathon. In true master-of-the-silver-lining fashion, Meb stayed on the ground and did three push ups before he hopped to his feet to cross the line, waving to the crowd. Crap happens, but who are you when things get crappy? I decided then, even after watching a beautiful performance by the winner Kipchoge, that I wanna be like Meb.


 Tuesday’s Workout
Practice

A)
Running Skill Session

B)
3 RFQT of 3 unbroken circuits
3 DB Deadlifts (60% 1RM Strict Press)
3 DB Hang power cleans
3 DB Thrusters
–1min Rest between rounds–

C)
4 RFQT
7 MB Seated Chest throws (20/14)
14 Kipping Dips
7 Strict Pullups

Wednesday’s Workout
Practice

A)
Front squat (Use True 2RM)
75% x 5
80% x 5
85% x 5

B)
5 RFQR (30s:30s)
Hanging L-sit hold
Squat snatches (55%)
Balancing foot hand crawl

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Check out this lovely video from dear Kenny to see how clean the sidewalks in Sweden are. Also, you are going to want to hear Kenny’s words, as they are a preview of Cycle 12’s big themes.

<3


Monday’s Workout
Competition

AMRAP 12
6 Bar muscleups
9 Clean and jerks (115/75)
12 Back Squats

And Coming Tuesday
Practice

A)
Running Skill Session

B)
3 RFQT of 3 unbroken circuits
3 DB Deadlifts (60% 1RM Strict Press)
3 DB Hang power cleans
3 DB Thrusters
–1min Rest between rounds–

C)
4 RFQT
7 MB Seated Chest throws (20/14)
14 Kipping Dips
7 Strict Pullups

 

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“When you spot a giant ability gap between ages and genders, you know you’re looking at nurture, not nature,” writes Christopher McDougall in his new book Natural Born Heroes and author of the wildly popular Born to Run. In this particular part of the book, McDougall is hanging out with two infamous British “gutter fighters” while researching real-life survival tactics. His book’s general, underlying theme is that we do not have to be massive or technically the strongest person in the room to out-fight someone — or fend off a larger attacker. Or to be a hero. And the advantage of a smaller person is not necessarily intelligence, but physiological as well if we (re)learn to access a natural, innate ability to use our body better.

These gutter fighters, “The Twins” as they are called in the book, who apparently could win any “real street” fight against anyone, expound the theory stating that a big ability gap between men and women is cultural and based on a perception specific to humans more than reality. “Male and female geese differ in size but not in speed; otherwise migration would be mayhem. Same with trout: if males rocketed past females, they’d always be first to eat, last to be eaten, and on their way to a disastrous shortage of spawning partners.”

This idea is fascinating mainly because girls — especially girls and women in industrialized societies — are regarded as delicate and near fragile. And the reality is that women’s natural abilities, which are similar to men, have faded because we’ve adapted to cultural norms where we are not encouraged to use our original, natural resources as much.

“Compared with other animals, men and women are remarkably alike. We’re roughly the same size and shape, and share the same biological weaponry. Men aren’t specially equipped with horns, fangs, or giant racks of antlers, like the males of other species, and they don’t dwarf women; men are only about 15% bigger, not 50%, like male gorillas. We need to be similar because for most of our existence we shared similar jobs.” The last few hundred years, when cultural perceptions changed, are only a blip in that time line.

And not all is forgotten within our DNA: “We’re creatures of restraint — of endurance and elasticity –and that’s where men and women, old and young, are most alike. When it comes to tests of endurance, like distance running and swimming, the performance difference between ages and genders is even smaller than the difference in our size; it’s only about 10%.”

“Anatomically, (and with practice) there’s no reason the average woman can’t throw a ball as hard as the average man. Strength and physique aren’t the issue; when researchers tested Aboriginal Australian girls who grow up hunting alongside boys, they found the difference in top-end throwing velocity was only about 20%. … A reason women don’t generally throw as well as men, it seems, is because they don’t throw as much.”

McDougall’s book Natural Born Heroes is a fascinating read for many reasons beyond this particular research. But these pages struck a cord personally. I spent a big part of my life fighting my way into games and explaining to people that I would be just fine doing … whatever: playing pick up ball with guys, moving furniture myself, carrying out my own dog food for god’s sake. And I’ve spent an equal amount of time fiercely clearing a path for my daughters to bravely do whatever they’ve wanted athletically — and otherwise. It’s nice to read that it really has been perceptions that limit us most of all. Instinctually the brave ones already know this. Busting through limiting perceptions is obviously not confined to women nor is it just men putting it upon women. It’s includes any group that feels marginalized by untruths. Sometimes we’ve heard a false story so long, we believe it ourselves. Changing others’ perception is a long, brave fight. But starting with ourselves will be the most liberating of all.


Friday’s Workout
Test Week

“TPT”

4 RFT
30s Parralette hold
15 Kipping ring dips
15 Double lateral burpees
–1min Rest between rounds–
–20min Cap–

Saturday’s Workout

“Team WOD/Teams of 2
3/4 “”Juggernaut””
15 min AMRAP
75 Burpees
75 Power Cleans (135/95)
75 Box Jump Overs (24″”/20″”)

*One partner working at a time
**Partners may position reps however they’d like, however the non-working partner must be in the designated resting position in order for the reps to count.

DESIGNATED RESTING POSITIONS:
Burpees – Hold barbell overheard (135/95)
Power Cleans – Hanging from the pull up bar
Box Jump Overs – Plank from the elbows”

Sunday’s Workout

“Running On Empty”

3RFT
20 Lateral Box Skip Overs / Burpees
20 Ring Rows
20 DB Push Press (35/20)
20 Alt. Jump Lunges (Single Ct.)
20 Sit Ups
400m Run

Monday’s Workout
Competition Day

AMRAP 12
6 Bar muscleups
9 Clean and jerks (115/75)
12 Back Squats

 

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17 Aug / 2016

Cycle 12

Welcome to Cycle 12! As usual we are starting with Test Week, measuring many different types of fitness by testing multiple energy pathways. See the end of this post for the five tests for this cycle.

A few things we will focus on during this cycle are:

  • Run Technique. There will be running drills on at least one Practice Day per week, and running in workouts on at least one Practice Day per week.
  • Front Squat. There will be one front squat day per week, and the load will get heavier throughout the cycle.
  • Explosiveness. In addition to building strength and developing explosiveness through things like squatting and olympic lifting, we will focus specifically on explosiveness by training things like broad jumps, vertical jumps, depth jumps, med ball throws, plyo pushups, etc
  • Bodyweight Stability/Control. There will be at least one Practice Day per week with static or isometric hold work. Think planks, L-sits, etc.

These things will show up on different days throughout each week. Keep an eye on the programming to see the specifics.

And here is the entire Test Week!

MONDAY – Test your capacity for activities lasting a few minutes.
FR

0:00 – 3:00
500/400/300m TrueForm
Max Thrusters (95/65)

3:00 – 8:00
Rest

8:00 – 10:00
300/250/200m TrueForm
Max Kipping pullups

TUESDAY – Test your capacity for activities lasting a few seconds.
0:00 – 15:00
FD
1-step MB Chest toss (20/14)

15:00 – 18:00
Transition

18:00 – 43:00
FL
2RM Front Squat

WEDNESDAY – Test your capacity for activities lasting 20-40min.
FT
1250m Run
3 20ft Balancing foot hand crawls
9 Squat snatches (135/95)
27 Handstand pushups
800m Run
2 20ft Balancing foot hand crawls
6 Squat snatches (135/95)
18 Handstand pushups
400m Run
1 20ft Balancing foot hand crawls
3 Squat snatches (135/95)
9 Handstand pushups
–35min Cap–

THURSDAY – Test your capacity for activities lasting 6-15min.
2 RFT
500m Row
2 Rounds “DT”* (155/115)
–12min cap–

*”DT”
12 Deadlifts
9 Hang power cleans
6 Power jerks

FRIDAY – Test your capacity for bodyweight movements.
“TPT”

4 RFT
30s Parralette hold
15 Kipping ring dips
15 Double lateral burpees
–1min Rest between rounds–
–20min Cap–


Thursday’s Workout
Test

2 RFT
500m Row
2 Rounds “DT”* (155/115)
–12min cap–

*”DT”
12 Deadlifts
9 Hang power cleans
6 Power jerks

And Coming Friday
Test

“TPT”

4 RFT
30s Parralette hold
15 Kipping ring dips
15 Double lateral burpees
–1min Rest between rounds–
–20min Cap–

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Guest blog by Coach GC

What used to be me, isn’t me anymore.  I used to be faster, used to be stronger, used to be younger.  That isn’t me anymore.  I used to be confused, used to be shy, I used to be unsure of myself.  I used to feel used, I used to feel angry, I used to feel alone.  I used to not know what I wanted, I used to not know who I was, and I used to fear all those things.  That’s not me anymore.

All those things I used to be made me who I am today, they are my experiences, they are stages I went through in my journey through life. When I started being okay with what I WASN’T, I found ME.  Finding out what you aren’t and being okay with who used to be are things most of you know, and it makes you okay with what will come, it makes you comfortable with the unknown of tomorrow.  Life is full of decisions, those decisions get better over time as you experience what puts you in the best position to succeed, best place to be happy, and you ultimately become the best form of yourself.

You wake up everyday, there are things you’re happy with, and things you aren’t.  You used to be skinnier, you used to be stronger physically, you used to be happier.  You used to struggle financially, you used to be alone, and you used to not know what you wanted.  But today, you know a lot more about you than you did in the past.  Everyday you make a decision to make the best of the day, sometimes you get stuck, sometimes things go south, but you have the opportunity to make things better.  There is a saying: “Yesterday is history, tomorrow is a mystery, but today is a gift. That is why it is called the “present.”

Our community has tremendous experience in a myriad of things, whether that be film making, business, or raising a family.  You all have different experiences that make you who you are, they’re skills that you acquired through your own lives. All of you are so successful at what you do, or else you wouldn’t be at CFLA. It takes a confident person to step through those doors and make a decision to change their day, change their lives, and change what used to be.  You want to be a better version of you. You can’t do that unless you’ve been through things that have made you uncomfortable, made you vulnerable, you’ve conquered all those demons. So when you step through the sweaty confines of CFLA, you’ve chosen to forget what you didn’t like about who you used to be, you’ve chosen to love who you are and what you will become.  You’ve done it before, you wouldn’t be here if you didn’t, so welcome that fear of what you don’t know, or who you don’t know, and embrace what everyone wants to be when they come to the gym, they all want what you want, they want to be themselves.

All Love,
GC


Wednesday’s Workout
Test Week

FT
1250m Run
3 20ft Balancing foot hand crawls
9 Squat snatches (135/95)
27 Handstand pushups
800m Run
2 20ft Balancing foot hand crawls
6 Squat snatches (135/95)
18 Handstand pushups
400m Run
1 20ft Balancing foot hand crawls
3 Squat snatches (135/95)
9 Handstand pushups
–35min Cap–

Thursday’s Workout
Test Week

2 RFT
500m Row
2 Rounds “DT”* (155/115)
–12min cap–

*”DT”
12 Deadlifts
9 Hang power cleans
6 Power jerks

 

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Vulnerability is the birthplace of courage.” Dr. Brene Brown”

As coaches at CFLA we continually ask ourselves: “How can we coach better into the mental aspects of our student’s athletic experience?” This is certainly a priority for me as a coach. Can I help create a deeper experience? Do I express enough empathy to make this a safe place to thrive, to fail, to do things a student has never done before? By empathy I don’t mean letting someone off the hook, I mean guiding them through the vulnerability that often confronts us when things get hard.

At CFLA, we already understand that this mental/emotional work is far deeper and far more effective than simply shoving ourselves through a “suck it up” model that many ordinary gyms/coaches have. That model is usually driven by ego – the coach’s and student’s. Or it means that a coach or student simply don’t know how to navigate through that territory, which is understandable – this is deep and complex stuff. But I think we’re evolved enough here to know that a surface, suck-it-up practice is not particularly sustainable. We are looking for longevity in our fitness journey, not a crash and burn experience, physically or mentally. But what we may lack is a framework to help deal with emotions and negative thoughts if and when they come up in a workout.

Scott Jurek has a check list of steps he goes through when shit hits the fan for him in a race. Jurek is an American ultramarathoner who has been one of the most dominant in the world, winning many of the sport’s most prestigious races multiple times in the 50 mile to 153 mile formats. Many of his times still stand as world records. When I read his four steps in his book Eat and Run, I related to them highly in my own humble way, definitely connecting most to the mentally and emotional work needed to feel best no matter what level I train. Though the outline of his steps resonate with me, I realized that his explanation of the steps were very specific to his own experience, and do not delve too deeply into a more universal experience. Though the steps are his, I’ve connected them to a CFLA context, and a context I’ve spent years developing with my own students, private and otherwise.

We have some tough workouts coming up in test week and in Cycle 12 in general. These steps could be very useful when workouts are especially hard on test, competition, or mental toughness days:

  1. “Allow yourself to feel pain” (or whatever feelings come up during a workout.) Often we don’t want to acknowledge feelings that come up when working out. We may feel that it’s “weak” to acknowledge any issue or doubt. Not acknowledging emotional stuff or even physical discomfort may feed more power than necessary into that looming feeling. Often we try to shove them back down or avoid them, which ends up inhibiting us more than we probably know. We can feel pain, exhaustion, fear, panic and even unexpected exhilaration – and still keep going. Those feelings do not mean the death of performance. When we acknowledge them as they come up, and compartmentalize the thought as just a “feeling,” this acknowledgement can often disempower the negative thought. “My lungs are burning.” “I don’t know if I’ll make the cut off.” “I’m going to finish last, again.” Matter-of-factly acknowledge whatever comes up as just a thought, just a feeling not the definition of your workout or performance (or character) as a whole.
  2. “Take Stock” Once you acknowledge and compartmentalize things that come up, you can then “take stock.” Are you going to pass out? Are you actually injured? Are you really weak and lame like you’re telling yourself? Will you be exposed as a fraud? As worthless? As not enough? Most likely not. These are fears that we put upon ourselves that get magnified and fester in our minds. And it takes a good amount of bravery to face these deeper things that make us feel vulnerable. Exerting ourselves physically can leave us raw emotionally, and very vulnerable. Vulnerability doesn’t mean weakness as maybe we were taught to feel, but if handled well vulnerability can mean tremendous opportunity. Our fears do not come from nothing – whether childhood stuff, a lifetime of self-deprecation or abuse, etc. – but the most relevant, current question we can ask ourselves when feeling vulnerable and bombarded with negative thoughts is: Is that true? Are you really going to pass out or injure yourself? If that is true, then stop! But if not – which is usually the case – then you’ve got it. Keep going. Are you a fraud? Not worthy of being in the same class with these people because you didn’t finish at a certain time? Are you really weak and lame? The answer is usually no, absolutely not. The truth behind the issues and discomfort will allow an athlete’s ability to shine more. Bravery balloons during the disempowerment of false information we’ve told ourselves for too long. And the willingness to confront those feelings and answer truthfully takes courage and a ton of vulnerability. As Dr. Brown said, “Vulnerability is the birthplace of courage.” And with courage and empowerment of a truer story, you can go for anything.
  3. “What Can I Do to Remedy or Improve the Situation” We’ve acknowledged, we’ve compartmentalized, we’ve asked if the thoughts are really true. Now what? How do we further quell panic or make thoughts even more manageable or, better yet, feel in control and better during the workout? Breathe – We talk about this a lot already, but now we can put it more into a framework. Clear your mind with breath. Control your breath and your mind will follow. Get back to basics of form and technique – When the mind starts to wander or flood with thoughts that are not helpful, breath then trust your strength, and the technique we’ve been working on during practice days. Clear the mind except for points of technique. Strong back, fast hips, fast elbows, etc. After acknowledging thoughts, technical points are great for replacing useless thoughts that are getting in the way of good performance. Have or stick to a strategy – A workout will be much more manageable mentally and physically when we have a strategy. Breaking it up into bite-size pieces will seem much more doable than the overwhelming workout as a whole. One small set at a time, one rep or step at a time while help you stay on top of the workout. And again, concentrating on form should always be part of the strategy. Rely on classmates – When you’re feeling shitty, mostly likely others are feeling shitty, too. Giving encouragement will make you feel better. When you encourage someone else, you are instantly learning toward and on others. Your energetic support will only be mirrored back to you. Knowing you’re in this together is a relief. Come to terms with finishing last – or scale better This is a big one that almost every athlete has experienced: finishing last. In the moment, this may feel embarrassing, but is it really? Is the fact that you are strong and willing and gave 110% and yet weren’t faster by a few minutes a true source of shame? You wouldn’t say that about a teammate who finished last so I imagine it’s not fair to think it about yourself. I personally am an “ok” CrossFitter, not great, not terrible. I am by far not the strongest woman at the gym and new people beat me all the time. I really had to come to terms with this especially as a coach. Do I still love the workouts? Do I still love the community? Am I still a good coach? Is it all still fun? Absolutely. Letting go of the need to live up to a false expectation was liberating – and keeps the workouts fun. I also learned to scale more to the exact context of the workout and man, is that more fun, too.
  4. “Separate Negative Feelings from the Issue at Hand” Distressed thoughts are going to come up whether they are relative to the now: “How am I going to finish this workout?” or they are lingering, deep-seeded emotional stuff: “I don’t belong here.” The best way to separate these feelings in the heat of the workout is to focus on the exact task at hand and the benefits of the situation, even if you’re having a hard time with it. Get back to the simplicity of one foot in front of the other. An example of recognizing the benefits in a tough situation would be recognizing that you are improving strength and fitness no matter how hard it is. You are improving mentally and physically. You are learning that you really are stronger than you thought you were. You are learning that you are a fighter and a good teammate/classmate. You are learning that you have heart. This is all invaluable and important stuff. Realize again that your momentary negative feelings have little to do with reality. But the lessons and the triumph of continuing and finishing is real and important.

 

During Cycle 12 the coaches are going to (gently) speak into this stuff a little more. We understand that not every workout will dredge up emotional stuff. We know there are many times that you feel (rightfully) like a bad ass. We also understand that many of you keep your emotional cards close to the vest — and we respect that. But we also want to start acknowledging and bringing awareness to the fact that as everyday athletes there are plenty of times where our mind trips us up and keeps us from our full potential in the gym — and possibly outside the gym. If you can, stay open and willing to this approach to a deeper athletic experience. It can only make your fitness journey that much more significant and meaningful.


 

Tuesday’s Workout
Test Week

0:00 – 15:00
For Distance
1-step MB Chest toss (20/14)

15:00 – 18:00
Rest/Transition

18:00 – 43:00
For Load
2RM Front Squat

Wednesday’s Workout
Test Week

FT
1250m Run
3 20ft Balancing foot hand crawls
9 Squat snatches (135/95)
27 Handstand pushups
800m Run
2 20ft Balancing foot hand crawls
6 Squat snatches (135/95)
18 Handstand pushups
400m Run
1 20ft Balancing foot hand crawls
3 Squat snatches (135/95)
9 Handstand pushups
–35min Cap–

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So here it is, the next testing cycle. We have some new equipment and a new movement so check out the video hopefully by Monday so you are all dialed in. We’ll see you then.


Monday’s Workout
Test Week

FR
0:00 – 3:00
500/400/300m TrueForm
Max Thrusters (95/65)

3:00 – 8:00
Rest

8:00 – 10:00
300/250/200m TrueForm
Max Kipping Pul Ups

Tuesday’s Workout
Test Week

0:00 – 15:00
For Distance:
1-step MB Chest toss (20/14)

15:00 – 18:00
Transition

18:00 – 43:00
For Load:
2RM Front Squat

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 Hometown:  Sierra Vista, Arizona
Age: 30

Occupation: Sales Consultant for Maxwell Health
When did you first start CrossFitting?: Summer 2012
When did you first start training at CFLA?: Same
Favorite WOD: DT, The Chief, or any combination of burpees/cleans/double-unders
Least Favorite WOD: 6K Row and anything on the assault bike

Tell us about your sports & fitness background: I had a very active childhood – defined by playing competitive team sports throughout High School and College. Started off by playing soccer, and then football/track in High School. I was the guy that would just go “hit,” and gravitated to the fullback/inside linebacker position despite being considered small for the positions. In college, I played rugby and played the number 2 position (also known as the hooker).

 How did you first get exposed to CrossFit? Take us back to your first WOD… what was it, and how did it feel? A friend of mine was working for Lululemon and they were doing a community competition between the Santa Monica and Brentwood stores. The goal was to get as many community participants to CFLA to do a competition WOD on a Saturday afternoon. It was a “Fight Gone Bad” style workout with mostly body weight moves. I died on the first round and couldn’t understand why my years of “back day” and “leg day” at Gold’s Gym left me breathless and nearly vomiting outside the gym. I specifically remember just laying on the ground laughing during the push up interval because I was so gassed.

What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? After college, I fell victim to the “desk job death spiral” coupled with a sales environment that involved quite a bit of wining and dining. Up until this point, I had lived a life that was pretty active, but mostly with routine practices and games for the sports I played. Without a team and in my new corporate life, I was not active and ballooned pretty quickly. People talk about the “freshman 15,” but it was really the “first job 15” for me. Once I started having a regular schedule with CFLA, everything changed. I lost about 30 pounds and then started understanding how my body actually worked with nutrition and sports.

What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? CrossFit has taught me how to move better, which translates to everything: my posture at work, my vocal tone on calls, and ultimately maintaining focus on the tedious parts of our lives/jobs. Another big item for me, and this is specific to CFLA, is the entire focus on context. I have applied our training methodology to my work, and it is very effective. Some parts of my day are straight up mental toughness, and others are just practice. Having the ability to understand how I need to operate is critical to getting stuff done.

Please share with us any favorite CrossFit / CFLA moments: There are so many great memories and events that have happened over the years, but I always am drawn to our competition events like the Buddy Battle or The Open. Just show up for those and you will have a blast!

Why did you start coaching at CFLA? Pretty simple – my family and friends would ask me about CrossFit and how to do things like deadlifts and squats. I am a very confident speaker, but for the life of me, I could not explain to my parents the process of a deadlift and why it was so important.Having an understanding of the body mechanics and processes will really help your CrossFit journey. So, dig in. Read articles and search for why a certain movement might be tough for you. Go to the CrossFit Level 1 certification just to learn about everything – it is an awesome experience and will really help all elements of your game.

You will know that you understand something well if you can explain it to someone else in conversation. Also, being able to recognize faults and to address those with students is a constant work in progress! 

Any advice for people just getting started? Do your research and play with your weaknesses. Figure out what you are really good at, and then ignore those so you can improve the others. Show up to the days that have elements you need to improve. I love having students come to practice days and helping them to advance to the next level of a scaled movement – like the pull up! For research, read the old articles on the CrossFit journal about wellness, nutrition, and the energy pathways. Truly fascinating information that will keep you motivated.

What are your hobbies, interests and/or talents outside of CrossFit? Claire and I love to travel to off the beaten path destinations. Usually will do an assortment of outdoor activities such as scuba, hiking, fishing, or simply just laying around reading a book.


Friday’s Workout
Student Hopper Week

Workout picked out of the hopper by 6am class

Saturday’s Workout

For Time:
40 Russian KB Swings (24/16)
10 DB Burpee Deadlifts (55/35)
– 500m Row
30 Russian KB Swings
20 DB Burpee DL
– 500m Row
20 KB Swings
30 DB Burpee DL
– 500m Row
10 KB Swings
40 DB Burpee DL

Sunday’s Workout
Partner WOD – share work how you want
2 rounds for reps:
2min at each station, 30sec transition/rest
– Double Unders
– Weighted Rope Pull (25/45), in feet
– Assault Bike, in calories
– Med Ball Sit to Stands (20/14)
– Wall Balls (20/14)

Monday’s Workout
Test Week – Cycle 12

0:00 – 3:00
500/400/300m TrueForm
Max Thrusters (95/65)

3:00 – 8:00
Rest

8:00 – 10:00
300/250/200m TrueForm
Max Kipping Pull Ups

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As a child my dad would make us slow cooked oats. He would give us butter and salt and occasionally I’d put some orange juice on them to sweeten them up. I wasn’t a huge fan, but they were warm and somewhat comforting. As a teenager I didn’t eat too many oats, but in college while prepping for a body building show I ate them almost every morning with eggs on the side. After a little break, the love for oats came back. As an adult I’ve eaten them here and there and played with different variations of them usually getting excited about the brown sugar and some fruit on top.  Up until recently all was fine. They tasted great and my body processed them with no problems.

About a month ago I started experimenting with overnight oats. I had seen them in stores, ogled over them on pintrest and had friends tell me they were delicious. I whipped up couple batches and boy were they good. They were easy to make, easy to transport and oh, so delicious and pretty to look at.  The basic premise is equal part oats, milk and maybe yogurt. Add a sweetener if desired, some chia seeds and let them sit overnight. Top them with a little fruit and or possibly nuts and an amazing breakfast has just been made.

The last few times I’ve eaten oats I’ve been wheezy. The first time it was hot oats and I didn’t really want to believe it was them, but everything thing else I ate for breakfast that day was normal like eggs and vegetables. Last week I took my oats to work with me before coaching. I ate some in the car on the way in and a few bites during class. A little while into class I got wheezy, so wheezy I had to use my inhaler. Now I’ve found that this love for oats cannot go on. The trouble with breathing is real. It’s an easy fix just eliminate the oats, so I gave all my oats away the other day. I’m sure sad to see them go, but I hope you all enjoy this inspiration for some over night oats.

Basic Overnight Oats

Use equal parts 1/3 – 1 cup *
*Slow cooking oats
*Nut milk or coconut milk
*possibly yogurt
1-3 teaspoons chia seeds
1/2-1 very rip banana mashed or small drizzle of maple syrup
Salt

Optional:
– Dash of vanilla
– Cinnamon

Mix all ingredients together. Store overnight. You can put in individual jars for easy transport in the morning. Top with fruit and or nuts.


 

Today’s workout
Student Hopper

6am class draw

And coming Friday
Student Hopper

6am class draw

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This is a pretty amazing story of 86 year old Anne Pesce who had been suffering from severe scoliosis for decades. She was close to being confined to a wheelchair. In one month, she was able to transform her posture and health with a yoga program modified specifically for her.

It’s never too late for anything, for any endeavor or progress of any area of health and fitness. Start! Modify, if needed, and take action. Go! Because you aren’t getting yesterday back.

 


Wednesday’s Workout
Student Hopper Week

Whatever is picked out of the hopper at 6am

Thursday’s Workout
Student Hopper Week

Whatever is picked out of the hopper at 6am

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