Like Riding A Bike

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Heather back at it.

With CrossFit, we find there seems to be an unlimited list of skills to develop. From the snatch to the pirouette, there is no end to our learning process. The beauty of the program is that it all starts from mastering the basics -- the squat, deadlift and press. Once we have these simple movements down - so much so that we could do them blindfolded or inebriated -- we can start to move on to the more complicated.
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Workout

Complete as many rounds as possible in 10 minutes of:
135 pound Push Jerk, 7 reps
7 Chest-to-bar pull-ups 

Do You Fly

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Peter with more than five rounds in the Hope for Kenya workout

Butterfly pull-ups, once mastered, are much faster than regular kipping pull-ups. Both skills are important to have in your CrossFitting bag of tricks. Laurie is offering a Butterfly Pull-up Clinic on Sunday, March 3rd. Attendance will be limited to eight people per class. The first class is at 9 a.m.; the second is at 11:30 a.m. The clinic will cost $20, and you must have at least 15 kipping pull-ups as a pre-requisite. Email Laurie if you are interested.
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Workout

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Rebound

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Allison and Megan C for Hope

There are a number of CrossFit movements where a rebound is beneficial. The rebound out of the front swing of the pull-up and the bottom of a push-up are two examples in this photo. Tap-and-go barbell lifts, box jumps, double-unders, and slam balls also use the rebound. Staying tight as you bounce out of the position at high speed is important in maintaining efficiency. 

CrossFit can also help with another type of rebound -- rebound from an injury, a bad day, a crappy meal, or dehydration. We can bounce back and go again, as long as we hold tight and stay the course.
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Workout

Ten rounds alternating with a partner of:
225 pound Power clean, 4 reps
8 Deficit handstand push-ups
Row 24 calories

DFL

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Fran is one of the most notorious workouts. Kelsey K wrote about her experience yesterday.
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"The first time I did Fran, it took me a very long time to finish. Even my lucky Spice Girls T-shirt couldn’t help me. But I told myself it was okay because I’m terrible at thrusters and was doing the workout as prescribed, which was a huge feat for me.

So today, when I saw that I would be playing with that cold-hearted beezy Fran again, my mind raced with thoughts. Could I beat my old time? How much worse of a time could I get? Can I do the thrusters as prescribed (coming off a small injury)? Should I have had more bacon for breakfast? The bacon question was obviously the most critical one.

Coach D told me there was no reason not to do it as prescribed, and if it took me a half hour, well then, so be it. Even though I planned out this Fran smarter and felt better, my time increased. Say whaaa?! I know, I just really enjoy being the last one to finish the workout; I just want everyone to feel good about their own fitness; I’m generous like that. The class probably could have gone out to breakfast and come back and I would still be working on those darn thrusters.

Everyone else had finished while I was just starting my last round, but they continued to cheer me on. And afterward, people told me what a great job I had done. And no matter how many self-deprecating jokes I tried to make, people were so supportive about my time.

And I went home and kept thinking how amazing CrossFit is because even though I had done the worst out of everyone and was having a major strugglefest in the corner, I heard the most about how good of a job I had done (probably because everyone is so tired of telling Cary how good of an athlete he is. Jeez Cary, we get it, you have a lot of fitness. Go eat a donut.)

How cool is CrossFit that when people are having a hard time, we commend them the most? And when we witness people grapple with their weaknesses, we tell them how proud we are for keeping in the game mentally and pushing through it. Our community recognizes that it takes chutzpah when they continue to fight.

I could not do half the shit we do without all of you. It is our community that pushes to reach higher and go further. And we have such an amazing box that rallies around our members through hard times and hard workouts. You guys rock!"

- Kelsey K
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Workout

Sumo-deadlift 1-1-1-1-1-1-1 reps 

Open To All

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In a little more than two weeks, on March 6, we will begin the third year of the CrossFit Games Open. It is a worldwide, all-inclusive, online CrossFit competition, and the first stage in the search for the world's fittest. Each year, since the first, we have participated in the CrossFit Games, and we are excited to continue participating this year. Each Saturday, for five weeks, we will come together to perform the Open Workout given to us by the Games programmers. In the past, it has been widely accessible and a lot of fun. This year will be even better. If you have not signed up yet, do it. It will be a great opportunity to challenge yourself in the company of hundreds of thousands.

If you have participated in the past two seasons, post experiences to comments.

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Rest Day

The Long Haul

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Tomorrow we will be running the CrossFit for Hope workout in class at 8am and 10am. Come workout, have fun, and participate in something bigger than ourselves.

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Workout

For time:
95 pounds alternating reps of power snatch and squat snatch, 20 reps
9 muscle ups
115 pounds alternating reps of power snatch and squat snatch, 20 reps
7 muscle ups
135 pounds alternating reps of power snatch and squat snatch, 20 reps
5 muscle ups