Workout of the Day
February 25, 2014 at 9:30 pm
8 Rounds for time
5 Power snatch (155#/105#)
12 Wall balls (20#/14#)
Post time to comments.
Amber J takes her workouts VERY seriously.
The CrossFit Games: There’s an App For That
Are you signed up for the Open? Do you have an iPhone or iPod Touch? Now you can download the CrossFit Games App and take your leaderboarding to a whole new level. Even if you aren’t signed up for the Open but you are a huge fan of the Games you can sign up and get instant updates. You can create your own custom leaderboards to track how all the KCF Athletes are doing and you could even create intra-KCF leaderboards.
Create a leaderboard with every 40- to 44-year-old man in Wyoming, every female CrossFit Games competitor since 2010, every CrossFit addict at your work, all of your siblings, your frat brothers or whatever you want. Every registered Open competitor is at your disposal, so get in there and create your fantasy match-ups.
February 24, 2014 at 9:25 pm
Post loads to comments.
Matt Cap. has been training hard and will get his chance to shine on Friday during 14.1.
Paleo Diet: Flip-Flopping Reports
Did you see the list that came out in US News & World Report a couple of months ago that ranked 32 dietary plans. It made big news in the CrossFit community because the Paleo Diet came in dead last. Yep, 32nd place, behind Slim Fast (#13) and Medifast (#25). Those are both meal replacement diets that rely heavily on manufactured drinks and bars. On Medifast you consume 5-6 of these replacements per day. Seriously, WTF, a diet based on real whole foods ranked lower than diets based heavily on processed crap? I’m sure there were no ulterior motives here.
Well, the Swedes have come calling with a new study they just published in The European Journal of Clinical Nutrition. In this study they followed 70 women for 2 years and found that a Paleolithic Diet was superior to the standard Nordic Diet, which is basically a high fibre, low fat diet, very similar to what is recommended in the U.S. To me, this seems like one of those “Duh, I could have told you that,” types of studies. Again, how can a diet based on whole natural food be inferior to a diet based on processed foods? Even if those processed foods have been shown in some studies to have some potential health benefits, I have to believe that real whole food will still trump those foods and this study seems to strengthen my belief.
You can read more about this study here: Eating Like a Caveman (or Woman) Makes Good Sense
February 23, 2014 at 9:52 pm
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps for time
Pull-ups (strict or chest to bar, work your weakness)
Box jumps (24″/20″)
Toes to bar
20 double unders after every round. Post your time to comments.
**Remember, this is the first week of the Open. Hand care is important. You do not want to rip your hands on today’s workout. Use grips and perform your hand care to ensure your hands stay healthy.
Haley works through last year’s Open Workout 14.2.
Your Role in the Open
(This post was written by 6-time CrossFit Games competitor, Chris Spealler. Chris is one of the smallest guys in the competitive field and he has a real shot at making it to his 7th CrossFit Games this year.)
The CrossFit Games Open is upon us once again. 2013 went by in a flash and 2014 brings a new year with new opportunities and possibilities. It’s your chance to seize the moment and enjoy every minute of it. I think we all have different goals and things in mind over the upcoming 5 weeks but we should all have one common thread.
You may just be on the fence, unsure wether you should try to compete in the Open or not. Do it, give it a shot and enjoy it. What’s holding you back? Fear of failure, is there any other reason not to do it? It’s an opportunity for you to be a part of one of the largest fitness competitions in the world and still compete in the comfort of your home box with your friends close by. You may find out you could do more than you thought possible. I encourage you to stop worrying about what others think and compete for the fun of it plus there are plenty of people that would love to participate but may not be able to.
Some of you are doing the Open to participate as a member of your gym or the global CrossFit community. Your goal is to have fun, maybe improve upon a score or placing from last year, or just put some of that new found fitness that you have worked hard for to use in a fun competition, the Open. You drive our community, you make me want to walk in the gym everyday when I teach classes and the enjoyment and freedom you have is something I often envy.
Others have put more on the line this year. Maybe you came close to making it to Regionals last year and missed it by a hair. Your goal is in sight and the time has come to go for it. Don’t doubt, don’t overthink, just act. You’ve trained hard over the past year, put in the work and now you need to let go and let it rip. I look forward to seeing your results and the thrill of making it to the next level of competition in the Games season.
You may have your eyes set solely on the top 3 at Regionals and to qualify for the Games. The Open is a necessity but the goal is ahead. Be patient, enjoy the Open and use the workouts as a gauge but don’t weigh on them too heavy. The goal is Regionals, not the Open. Do you’re best to stop leaderboarding and keep your focus on your goal. There is still plenty of time to improve before the month of Regionals so do it. You know as well as I how brutal some of the Open workouts can be when you press on the gas. It makes us better mentally and physically.
Regardless of where we fall with our goals during the Open we should all have a common thread. To be a part of the CrossFit community. To motivate, support, and drive those around us to be the best that THEY can be. Cheering them on for one more rep to qualify for regionals, or even just gathering around the last person in the gym trying to get their first chest to bar pull up and staying in the competition, and if they miss it… welcoming them in for the next workout even if their score didn’t count from the previous week. We all have a chance to drive this community and steer it in a direction that shows the rest of the world what is possible when we work hard and have a community of likeminded dedicated people beside you. A garage gym just starting with 4 people cheering one another on to the “mega” boxes filled with equipment and members… we are all a part of the community. We are all a part of what I hope we treat as larger than ourselves. A group of people that want to be the best that we can be and help change other people’s lives as well. I’ve said it before and I still believe it. The finishing point, the place, the result is never what motivates people. It’s the heart we pour out into each effort that changes us and those around us. Now is your chance. The Open is your chance.
February 22, 2014 at 10:16 pm
Kaley gets a simple little reminder that the Open workouts are no joke.
These guys are freakin’ CRAZY!
and so are these guys … keep watching to the 3:00 minute mark, then things get really nuts.
February 21, 2014 at 9:30 pm
2 Person team WOD, 12 min AMRAP
4 Front squats (185#/135#)
6 Handstand push-ups
Teammates will alternate through the movements. Partner 1 will start by perform all the required muscle-ups, partner 2 will then perform the front squats. Partner 1 will do the handstand push-up and then the next round starts with partner 2 doing the muscle-ups. Continue to cycle through as many rounds as possible as a team for 12 minutes. Post number of completed rounds and additional reps to comments.
Jeff C prepares to power through the final step of the Bear Complex.
The Simple and Elegant Truth About CrossFit
(Hear, hear, Miss Darsh. This is a great post from Words With Lisbeth.)
You know what I love about sport? It doesn’t discriminate. The barbell doesn’t care if I’m gay or straight. It also doesn’t care if I’m black, or if my mom and dad were Latino or Lithuanian. The barbell doesn’t know that I’m a woman. A deadlift is a deadlift for me, or for a man or a child. The pavement doesn’t rise or fall under my feet because I prayed to this god and not that one. Burpees are burpees for the young and the old. Bumpers don’t give a damn where I live. Pain will come calling, no matter whether I have a lot or a little in my bank account.
And you know what I love about CrossFit? All CrossFit wants from me is effort and a desire to get better. The minutes and seconds tick off the clock at the same pace if I vote conservative, libertarian, liberal, or not at all. “Time!” is pronounced differently as a word in English or Russian or French, but it has the same meaning: your workout is finished. Sweat angels darken every mat.
In a world that tries to remind us of the differences between people, CrossFit reminds us that, fundamentally, we are all the same. In order to maintain our health, all humans need functional movement. And so here we have training centered on the concept that everyone needs these basic movements. And, in that CrossFit workout, we can make modifications for the differences between individual human beings while at the same time acknowledging our sameness. That’s a beautiful concept, simply and elegantly rendered. In our rush to improve, it’s something we rush by, but it deserves attention, and it deserves applause.
Thank you, CrossFit. In a world that often seems to be trying to tell me that I don’t belong, you tell me that I do.