**Schedule Reminder – No classes tomorrow due to the Nutrition Seminar

WOD:

“Annie R U Ok”

21-15-9
Row (calories)
Thrusters (65/45)
Sumo deadlift high pull (65/45)
Burpees
Med ball cleans (20/14)
Wall Balls (20/14)

Compare to 04/27/10 and post time to comments.

Power Hour:
For time
Deadlift (10000#/7000#)
25 muscle-ups
choose your own weight, partition reps as needed.

Corri, showing of the results of her hard work at the weightlifting classes.

Scotch Eggs

I have been wanting to make these tasty looking little egg nuggets for a long time. While perusing Mark Daily Apple today I saw this recipe and just had to post it. Can’t get much more Paleo or as he calls it, Primal than eggs and sausage. You do have to be careful on the sausage. Many are just loaded with crap, so read the label before purchasing. Don’t be surprised if you see these at an upcoming Paleo Bites Sale. Speaking of…our next Paleo Bites Sale will be held on Saturday, February 4th. The proceeds will go to Stephen’s House on Bainbridge Island.

Click here for Mark’s Scotch Eggs Recipe.

**Schedule Reminder – NO classes on Saturday due to the Nutrition Seminar.

WOD:

Box Squats
2-2-2-2-2-2-2
Move the bar quickly, 1-2 min rest between sets @ approximately 70-80% of 1 rep max.

Then:
3 Rounds NOT for time
HEAVY sled drag across gym
20 UNBROKEN toes-to-bar (penalty for coming off of the bar is 1 minute in the bottom of a squat)

Post loads and number of penalties served to comments.

KCF Athlete Profile – Dave (aka D-Lo)

Age: 54

Occupation: DOD Pipefitter Supervisor

First CrossFit WOD: Something with way too many Wall balls, I just remember the ball hitting me in the face over and over, and hearing that voice saying “get your butt down.”

First thought after First CrossFit WOD: I had been looking for something for a while, so I knew that this was it. I remember leaving the box in a hurry, getting to the stop lights and trying to breathe, my lungs were on fire. Even then I couldn’t wait to get back.

Before CrossFit I did: I lifted and ran with my friend. This was fine until it started taking 2-3 hrs per workout. We talked and looked in the mirrors quite a bit. I miss them but can’t get them in the box. They are still trying to get into good enough shape to try Crossfit.

Favorite CrossFit exercise: Hero WODs do it for me. I just can’t pick one. They are all very special to me, knowing what was given by each and every one of them.

Least favorite CrossFit exercise: One legged bench lunges (aka split squats), they are from the devil himself.

I love Kitsap CrossFit because: I love what CrossFit/Kitsap CrossFit has done to change my view of life. Having my 24 year marriage break up, crushed me. I had no confidence and little to do with others for quite a while. KCF opened doors to a fresh look at physical fitness and my health has never been better. Friends I‘ve made are people that I really enjoy seeing every day. Seeing the efforts/improvement in each of the members just helps me to push a little more.

Most surprising accomplishment: How this sport has humbled me, not what you were looking for but true. I thought I would rock this shit. Well, little over a year and it’s still kicking my butt. I love it!

Short Term Goals: Get better at all the most common movements, I want to learn how to do them and why we do them the way we do.

Long Term Goals: I am going to coach! And I’m going to do it well. I played sports and loved it, but coaching was my thing and it’s the one thing missing in my life right now.

Hobbies: If I had a key to the box you know where you would find me, Crossfit is it for now. Hope to get my garage set up soon.

Favorite food: Warm and prepared by others.

Freestyle: (share something interesting we haven’t covered) I just want to say thank you to the coaches and other members who have reached out to encourage me. I hope at some point, since meeting me, I have done the same for you. 3, 2, 1, Go!

WOD:

Hang power clean
3-3-3-3

Then:
“DT”
5 Rounds for time
12 Deadlifts (155/105)
9 Hang power cleans
6 Push jerks

Compare to 5/24/11 and post max load and time to comments.

Ross gets extra encouragement from...himself?

Why You Got Fat

WOD:

“Cindy on the Run”

5 Rounds for time
    3 Rounds of Cindy (5 pull-ups, 10 push-ups, 15 squats)
    100m Run

Post time to comments.

Gregory approaching the POSE position.

Ego vs Integrity

(This post was written and posted by CrossFit Hollywood. It’s a nice tie in to yesterday’s post written by Freddy Camacho. In my opinion, it isn’t only important for “competitors” to take this seriously, anybody who CrossFits should take this seriously. Letting go of your ego and doing things properly will help EVERYBODY in every aspect of CrossFit and every aspect of life!)

Disclaimer: The following post is in response to multiple recent occurrences at CFHW, and is meant mostly to athletes who want the “Rx” next to their scores, are interested in competing, or want their scores posted on our leader board. It is not directed at any one individual.

I love my job. I love seeing people make incredible transformations. I love seeing people hit PR’s. I love helping people achieve things they never thought possible. I love the fact that our athletes are great at fundamentals and that that greatness gives CFHW a solid reputation around the Crossfit community. What I don’t love is when someone’s ego gets in the way of me loving my job. Your ego has no place inside a Crossfit gym, and definitely not inside CFHW. No matter how bad-ass you think you are, there will come a time where you will have your ass handed to you by someone far superior to you. What sense, then, does it make to let your ego get in the way of your training? The whole reason you are at the gym should be to improve yourself, not to have bragging rights. Here are some ways that your ego gets in the way of improving yourself:

-Cutting corners to improve your score. There are a lot of ways to cut corners. Range of motion is one of them. If you are not completing full range of motion on every rep, you are cutting corners. You are not doing the same workout as the person next to you. Remember, we can always scale the load of a movement, but range of motion (barring special circumstances such as injury) is not negotiable. Another way to cut corners is by not completing the prescribed amount of reps. This has become a problem recently (you think we don’t notice, but we do). This is cheating. There is no place in Crossfit for cheaters. Now every so often, mid-workout, your mind might slip and you may not know whether you’re on rep 43 or rep 53. In that case, you have to suck it up and assume it’s 43. That way you know your score is legit. Cutting reps is extremely disrespectful to me, the other coaches, your fellow athletes, and the entire Crossfit community. For those of you interested in competing and being on the leader board, you have to get serious about it. Pretend Coach Glassman himself is watching every single rep. You must leave no doubt that you are completing each rep as prescribed. If it wouldn’t fly in competition, redo it. If you’re not sure you did it as prescribed, then you probably didn’t. Redo it. Make yourself better. Your training should be as difficult as possible in order to make you perform better in competition. If we find you cutting corners, we will not include your scores on the leaderboard unless they are verified by a coach, which means we have to count every rep.

-Neglecting your weaknesses. Just because you’re not good at something doesn’t mean you should avoid doing it. Quite the opposite, in fact. You should be concerned with working on your weaknesses to improve your game. In 2010, Rich Froning lost the final event, and therefore 1st place, because he couldn’t properly climb a rope. 2009 Games Champion Mikko Salo got slowed down by double-unders. Do you think they ignored those movements the following year during their training? Absolutely not. They fixed the holes in their games, and Froning went on to win in 2011. Last weekend Ron Mathews competed in the O.C Throwdown. He made a great post on our FB page about it. This was one of his points: “Work your weaknesses! Better to struggle in your own box in front of people who know and like/support you than struggle in front of a crowd of strangers. If you have a weakness it will be exposed!” Thanks, Ron. Well said.

-Getting personally offended by a “no rep” call. Just because a coach calls a no rep on you doesn’t mean you’re a bad person, or aren’t working hard enough. Everybody gets no-reps called on them. It’s part of Crossfit. Watch any Games competition video from last year. Do you see any of those athletes throwing a fit about no reps? No. They just redo it and move on. This is the integrity of a champion. And make no mistake, if you’re fit enough to make the Games, you’re already a champion. When you see people throw a fit from a no rep, they have way too much ego. These are the people who cut corners in the gym on a regular basis. These are the people who post incredible scores on their own but bonk when it comes time to do it for real. Don’t be one of those people.

-Neglecting technique and fundamentals. When I first began Crossfit I would repeat over and over something Glassman said while suffering through a WOD: “Proper form is more efficient.” More efficient means less wasted energy. This is a good thing. The fact that you can muscle clean 95# with poor form won’t matter when going for a 1RM or when the prescribed weight is double that. Technique is everything. Been Crossfitting for a couple years and still can’t do overhead squats? This is your fault for not working your weaknesses, which probably means mobility. (I see this one all the time). Neglecting technique and fundamentals will lead to injury and will ultimately cause you to plateau in your training.

Like I said, I love my job. I love working with you guys on improving yourselves and your quality of life. Please don’t let your egos get in the way of that. Have some integrity and take your training seriously. You’ll thank me for it later.

WOD:

Jerk
1-1-1-1

Then:
“Bear Trap”

This WOD is a variation of the Bear Complex. You will have 2 min to accumulate a max amount of weight lifted. For this WOD 1 complete cycle of the Bear Complex is 6 reps (deadlift, power clean, front squat, push press, back squat, push press). The deadlift is a distinct rep, the power clean, front squat and push press can be combined into a cluster, back squat and push press can be combined. Watch this video for a demonstration. Pick your own weight and multiply number of completed reps by your weight to get your total.  Post your loads and total to comments.

What's gonna work? Teamwork!

Want to Be a Better CrossFit Athlete?
(This is a great post that reinforces a point that we emphasize all the time. It was written by Freddy Camacho of CrossFit One World and was posted on SicFit)

When it comes to CrossFit as a competition, I can give you an edge over the other competitors. This is a simple tip. I won’t even charge you for it, even though you will start performing better. It doesn’t involve a super secret training regimen. It’s not a crazy concoction of supplements that will give you superhuman strength. It definitely does not involve you following a strict nutrition plan. I can assure you that it isn’t performing multiple workouts in a day.

You gain a competitive edge by simply training with integrity in your movement. It’s simple really. What does it matter if you “kill” a workout, but your range of motion within that workout was half ass? Think about what I am saying here. Do you have a Facebook account? Do you check the comments section on www.crossfit.com? Everyone and their mother posts these outrageous workout results. Where are they when competition time comes around? Most are wondering why they can murder “Fran”, but their judge keeps “no repping” them and they are at the bottom of the pack.

Here are some simple tips to be better at performing full range of motion movement within your workout:

1. Know what “full range of motion” means. Learn that first, then finish reading the rest of this post.

2. Concentrate more. Stop getting WOD drunk. Slow down a bit in your training and pay closer attention to your movement. Remember that you have to walk before you can run.

3. Have someone watch your movement and call you out on it when you suck. Make sure that you get someone who isn’t afraid to tell you that you suck. Make sure that you can handle being told that you suck. If you can’t handle being told you suck, you suck so please don’t compete.

4. Buy a cheap video camera and film your workouts. I train a lot by myself, so I do this all the time. It’s eye opening to watch your workout after you are done. I always armchair quarterback myself. It’s a great way to see your movement, and it’s an even better way to learn about what you are and are not capable of when you start to fatigue. This is one of the ways I learned how to more efficiently strategize my workouts.

5. Don’t try and PR every workout, and don’t treat every workout like it is a competition. I’m not saying that you should NEVER go balls to the wall, I am just saying don’t do it day in and day out. Not only will your movement get better, you’ll be less prone to injury. It’s also an easy way to avoid CrossFit burnout. Yes, there is such a thing as CrossFit burnout. If you haven’t experienced it yet, you haven’t been CrossFitting that long.

So there you have it. Five surefire tips to make you a more successful CrossFit competitor. Feel free to tip me at my PayPal account.