My college water polo coach used to tell us that on the days we felt really good we should give 110 percent effort. And on the days we didn't feel so hot, we should just get through it. With all the information you have about fitness and personal experience, do you think this was sage advice or would you tell me a different story?
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Workout:
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Maintaining your balance during functional movements allows for better force production.
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Workout:
Rest Day
Congratulations to Pat and Taz!
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Workout:
For time:
2 mile run
10 rounds of Cindy
2 mile run
"The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires."
-William Arthur Ward
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Workout:
5 rounds of
3 deadift as heavy as possible
5 big box jump
rest as needed
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Workout:
For time:
100 Squats
15-foot Rope climb, 4 ascents
75 Squats
15-foot Rope climb, 3 ascents
50 Squats
15-foot Rope climb, 2 ascents
25 Squats
15-foot Rope climb, 1 ascents
I overheard Leif talking to an aspiring CrossFit athlete who wants to try to make it to the CrossFit Games and I was struck by the simplicity of what he said. He said the first step would be to do the CrossFit prescription of three days on and one day off and go as hard as you can everytime you workout. He also said to make sure you are addressing nutrition and sleep, and go from there. I thought this was a simple and brilliant plan for anyone hoping to improve. Consistency, intensity and take care of what you do outside the gym.
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Workout:
Rest Day
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CrossFit is not kind to the specialist. This was made evident at the Games last week. Of course, every single athlete competing was phenomenal or they wouldn't have made it that far. But there were certain individuals who stood out as they destroyed particular events simply because of their past athletic backgrounds. This was made evident in the 300-yard shuttle run, the swim/bike/run event and the football sled push.
Here, specialties came in handy -- an easy set of points and a brief appearance in the spotlight as these former specialists made their peers look silly. Yet, for many of these former specialists that was the last we heard of them for the rest of the weekend.
There is a pattern emerging in the CrossFit Games. The champions are the ones who may win first in a few events, but often finish a few spots back. But the key is that they are consistent in where they place - 3rd, 4th, 1st, 5th, 1st not 6th, 13th, 16th, 1st, 21st. The CrossFit champion is not a specialist of any kind, but a jack-of-all-trades. Not a cleaver or a filet, but a swiss army knife. They are comfortable in any modality, under any time domain, with any movement and under any circumstance. This is precisely why these individuals are the fittest athletes on the planet and why CrossFit is the greatest test of one's overall fitness.
As we move into a new season of training, here is my advice to you: If you want to become better at CrossFit, pick one thing you suck at and do it as often as possible. Keep drilling it until you get it. This is what the champions do. Find someone in the gym who is really good at that something you suck at, and talk to them. Or find someone who shares your same deficiency and work together to improve it. This is both a great way to get better and to strengthen the camaraderie inside of our box. And you are more likely to stick to your goals if you're working with other people who will hold you accountable.
Once you become proficient at that movement or skill, move on to the next thing. The journey never stops. This is the fun of CrossFit. The challenge to be as fit as you can possibly be is open to people of all ages and athletic backgrounds. Remember, one of the keys to optimum CrossFit performance is not to be excellent at two or three of the 10 elements of fitness, but to be good at all of them.
- Dahlberg
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Workout:
Split jerk
1-1-1-1-1-1-1
A judge's brief.
The CrossFit New Year is here! It is time to reflect on a year gone by and look foward to the year ahead. How will the workouts of the 2012 CrossFit Games affect the next year's training? Which workout did you see and think, "I want to try that?" Which workout do you not want to do?
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Workout:
Complete as many rounds as possible in 12 minutes of:
200 meter run
12 wall ball shots
A lot of hard work, organization, planning and care went into bringing the CrossFit Games to life. It was an incredible experience in person and the production went off without a hitch. Great work to everyone involved it was spectacular.
Happy New Year!
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Workout:
For time:
10 Overhead squats (155 / 105 lbs)
10 Box jump overs (24” / 20” box)
10 Fat bar thrusters, (135 / 95 lbs)
10 Power cleans (205 / 125 lbs)
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
10 Power cleans (205 / 125 lbs)
10 Fat bar thrusters, (135 / 95 lbs)
10 Box jump overs (24” / 20” box)
10 Overhead squats (155 / 105 lbs)
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Reminder: Limited schedule Today: 6 a.m., 12 p.m. and 5:30 p.m. only
What we have seen this weekend has been incredible and there is still more to come. Tomorrow will be the culmination of a year of the competitive side of CrossFit. It has been amazing to see what the human body and mind are capable of.They have gone long and short, lifted and sprinted. They have done gymnastics and all kinds of things in between. I can't wait to see what the Games programmers have come up with for the final.
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Workout:
Rest Day
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Reminder: Limited schedule Monday: 6 a.m., 12 p.m. and 5:30 p.m. only
