Work Capacity
As many rounds as possible in 15 minutes of:
9 Power Snatch, 75/55 pounds
12 Good Mornings/Sit-ups
Run 200 meters
Every other round rotate between good mornings and sit-ups.
The 2012 CrossFit Open starts on February 22nd. Registration is open to the entire WORLD. Every CrossFit Roseville athlete needs to sign up and participate. Click here to register! You are going to be doing the workouts anyway so you might as well sign up and track it. Who’s in?
5 Causes of Procrastination
Indecision – Paralysis by analysis. To much time spent thinking and not enough time doing. Don’t spend time thinking about what might happen. Do it, then find out what happens.
Perfectionism – Everything has to be perfect first. Is this a form of fear? Will conditions ever be perfect? No they won’t. Waiting for things to be perfect before doing something is a great way to never get anything done.
Fear – “Avoiding danger is no safer in the long run than outright exposure. The fearful are caught as often as the bold.” - Helen Keller
Laziness – It’s one of the 7 deadly sins of the Catholic faith, so don’t be lazy!
Aversion to Commitment – Commitment means risk. Commitment means it’s on you to make it happen.
AMRAP 20 min
10 Deadlift (135/95)
10 Front Squat (135/95)
Run 400 meters
On Saturday, we are heading back to the city by the bay to repeat the workout “Death by Barbell” and measure our improvement from last time we did it down there on December 10.
If you haven’t tried the workout – it’s brutal:
5 rounds for time of:
15 Deadlift
12 Hang Power Clean
9 Front Squat
6 Push Jerk
All with a bar weighing either 135 or 115 for the guys and 95 or 75 for the ladies.
Good luck to everyone heading back down. Below are the heat times and the first score. Let me know if I missed someone’s time. Why does La Lanne Fitness show Shannon using a 115# bar in heat 4? Uh-oh!
HEAT 2 – 10:25 AM
Ioan Ghibanescu 115 3R + 2 FS
Cody DeArkland 115 3R + 5 HPC
HEAT 3 – 10:50 AM
Danene Tushar 75 15:53
Courtney Sargent 75 18:32
CrossFit Roseville Athlete Jason Landon wins Spartan Race Pull-up Contest
Out of 6,000 participants at last weekend, Jason took the top spot in the 1 minute strict pull-up contest. He won a free season pass to all of the Spartan Races for 2012, a sport watch, and an obstacle race training video. All that for 43 strict pull-ups in one minute.
Thought and action: you need both, but sometimes the order will vary.
Thoughts and words build strength like the barbell does: the strength in your mind. If you don’t have your mind right, then whatever amount of muscle and sinew you bring to the workout will never be enough. Whatever speed you have on the barbell will never be enough. Whatever fight you bring to the fight will never be enough.
So get your mind right and get your workout right.But, remember, it’s not a chicken-and-egg thing. One doesn’t always come before the other. Sometimes, you’ll need the right mindset to lift. Sometimes you need to lift to get to the right mindset.
The only sure thing is that action saves.
Sitting around on your ass is never the solution. Work your brain, work your body, work your soul.
“Your horse is a mirror to your soul. Sometimes you might not like what you see…
sometimes you will.”
-Buck Brannaman
I have to admit, I am not a fan of documentaries. Ah Yawn, make me sleep!I’d much prefer to watch an action thriller or adventure drama where I try to figure out the mystery to be unveiled or case to be solved.
Recently at our CrossFit box, we had a conversation, and one of our coaches posted a link to the movie Buck. Um, what the heck is this movie, documentary even, on horses have to do with life in regards to fitness? You may have missed this heavy hitter in the cinematic circle (ha!), but to give you a quick exerpt, it is a documentary that was the inspiration to a better known Hollywood favorite,The Horse Whisperer.
Honestly, I had never watched either so they are both new to me. I did recognize and learn that Scarlett Johansson was actually the little girl in The Horse Whisperer…(yes, US Magazine side note!). I proceeded to be up that week with everyone else asleep, and with nothing else interesting on TV I decided to see what Netflix oldies were floating around. Low and behold, Buck pops up in one of the lists. Really??!!! Alright, I’ll give this flick a shot to see what it really is about. The trailer is here below for your viewing pleasure.
The trailer got in my head at first not because of the horses theme, as I know nothing about them, but how this applies to my recent new adventure in fitness through CrossFit. I have avoided this fitness adventure for several years and am just now having my eyes opened to a whole new world. Yes, CrossFit is challenging from a fitness perspective, but it is not just about fitness. It’s about training for life outside the box!
“Breaking a horse… a whole element of abuse. You don’t realize how unjust it is until someone shows you a different path.”
I’m fairly driven and for years I have had a mindset of pushing myself harder, heavier, and faster in most areas of fitness. Of course I know rest is important to rebuild and rejuvenate, but rest is honestly a hard one for me to tackle and embrace. No excuses is a mantra of mine and although I’ve had several knee surgeries, I still want to play hard regardless. Call me stubborn, driven, or a pain in the arse… They all apply! The reality is, I will not be able to continue at this driven pace for the long term. I have got to figure out how to do workouts more efficiently so I can play the rest of my life.
I realized through CrossFit that my previous mindset and pace really is a whole element of abuse on my body. I was exhausted, getting stupid, mindless injuries, and hungry all the time. My body was rebelling against me and I was not having it! Insert CrossFit, and I can now see after a short period of time that there is a different way that definitely fuels my competitive fire, yet also gives me the fitness benefits in a shorter, more efficient, less destructive way. Wow! Where have I been? The blinders have come off as I have been shown a different path.
“That vulnerability is what makes you great.”
I’ve mentioned before, but CrossFit was a tad bit intimidating at first. I like to be good at what I do, and I definitely don’t like being vulnerable. Who does? I ate the humble pie, but was determined to come back and do better. I am still striving to get better and learn as much as possible. It was time for a change and time for vulnerability so that I can grow and change in a positive way.
Recently, two team members from our box were working hard during the WOD. Yes, I am really learning how to use CrossFit lingo correctly . It was actually an experience that resonated so clearly with me. You see, these team members were TAPPED out physically. I mean physically there really was not much left to give, but with both members, you could see the fire and mental focus in their eyes! It was amazing to see this sight during a really vulnerable state. Both found that fire and pressed on! Yet another clear life application through this fitness journey. You will encounter situations like this in life!
Although we tend to put up the armour when it comes to being vulnerable, there are benefits and life lessons to be had. Being open to new possibilities in life enables you to explore your options more freely and to gain insight into the healthiest and most productive alternatives for yourself. Another benefit of vulnerability is being open to change and altering your behavior patterns so it gives you the chance to rid yourself of unproductive habits that impede your emotional health and personal growth.
“It makes you better in areas not related to horses.”
We conquer hurdles and mountains in life. How will you train to overcome and get past these obstacles? Those workouts are challenging and mentally taxing. Sometimes the fight and battle is monumentous and we can’t mentally see ourselves succeeding. Same thing happens in life! You CAN push through and conquer these situations! The lessons learned in fitness through CrossFit are only tools for life’s applications.
This horse is moving forward! I would love for you to join the race with me.
Work Capacity
As Many Rounds as Possible in 12 Minutes:
10 Pull-up
10 Push-up
Sprint 100 yards
Death By Barbell Final Preparations/Taper Schedule
Many of us are heading down to LaLanne Fitness in San Francisco for round 2 of the Death By Barbell challenge. This will be the second and final test of this workout to measure our improvement. So here our 2 training/tapering approaches for the athletes heading down.
Plan A
Monday – On 100%
Tuesday – On 100%
Wednesday – On 100%
Thursday – Off
Friday – 50%, light, easy day
Saturday – Test Day
Plan B
Monday – On 100%
Tuesday – Off
Wednesday – On 100%
Thursday – Off
Friday – 50%, light, easy day
Saturday – Test Day
Plan A is for those that are used to heavy volume/workload and will do okay with only 1-2 days rest in the week leading up to the event before Saturday. But even if you choose to train mon, tue, and wed, you have to be careful not to over do it and workouts should be short, low volume met con’s and low volume lifting.
Plan B is for those that do better with more rest. It adds a rest day on Tuesday so that, the week leading up to the event, you are getting an extra rest day.
If you have a doubt about which plan is for you, take the extra rest!!
Regardless of which approach you take, it is imperative that you do not overtrain these days. Meaning, don’t do so many heavy back squats that your legs are sore for 5 days, because you will still be fatigued on Saturday. This is the week where knowing yourself and knowing how to train intelligently to maintain momentum with intensity while still allowing your energy and strength systems to be filling up is critical.
Friday is a 50% day. This means, that you move enough to stay loose, get blodd on oxygen going, get muscles stimulated, but not enough to get sore or fatigued. Friday is a good day to do the warm-up, and a few skill building reps, maybe a little running, and that is it. The best time to workout on Friday would be in the AM, that way you get lots of rest before Saturday. If you come in on Friday evening, do the warm-up and that’s it.
Following this plan should allow you to peak with your performance on Saturday afternoon.
Post your questions or comments in the comments.
Sac Town Throw Down Teams
Last week was a great week of testing. Congratulations to all who participated in our selection process. This was a great sneak preview of what the CrossFit Open will be like. I wish they had room for us to field 10 teams, we have enough strong athletes to do that. But we only get 3 teams, one in each division – Rx, Novice, and Masters.
CrossFit Roseville Open Team
Amy Breitbart
Brooke Orendorff
Justin Arnest
Jesse Phillips
CrossFit Roseville Novice Team
Krista Richardson
Connie Schmidt
Seth Talbot
Jordan Carlson
CrossFit Roseville Masters Team
Janelle Deeds
Danene Tushar
Patrick Tetsall
Geoff Dinger
Alison needs are help – let’s help her out. Seriously, can we put her over the top?
Hey CF peeps,
My Fiancé and I are in the running to win a “dream wedding” so far we are in the lead, but we need to keep the momentum going. Every “like” counts! It only takes 2 clicks to vote for us. Here is the link below. I would REALLY appreciate your vote! Voting ends 2/1 and finalist will be announced shortly after that.
In other news, I do not trust any advice that tells me to treat chronic conditions with medication. Chronic issues should be treated with lifestyle changes.
I don’t know anything about Lipitor. I just thought this youtube was funny. Do you know anything about Lipitor? Do you take it? Do you know someone who does? What do you think about this video?
For time:
30 Clean and Jerks, 135/95 pounds
Run 400 meters
21 Kettlebell Swings, 53/35
12 Pull-ups
Run 400 meters
21 Kettlebell Swings, 53/35
12 Pull-ups
Run 400 meters
21 Kettlebell Swings, 53/35
12 Pull-ups
This is day 2 of testing. Great job on day 1! Final day of testing will be on Thursday and Friday will be a make up day if you miss Mon, Tue, or Thur.
4 Ways to Improve Performance
• Step 1: “Nothing Can Faze Me” – When something doesn’t go your way in a workout, don’t dwell on it. Let it go quick and just pick up where you left off and keep on moving through the workout. If you make a mistake or get “no rep’d” by a judge you can’t let it faze you. It’s normal to feel disappointed or angry. You may have a cruddy judge that blew the call but what separates the best from the rest is the ability to shake it off and keep rolling. Your challenge is to train yourself to have a “Nothing can faze me attitude” .
• Step 2: Monitor Your Thinking – The body follows the mind. If your self-talk is negative and defeatist, your performance will tank. If you find some negative crud percolating during a workout, replace it on the spot with a personal power phrase or mantra. Find a motivational thought, focus on your goal, repeat what you want, etc.
• Step 3: Stay Composed – Sometimes a deep breath can buy you a chance to stay composed and keep focused. Excess tension and frustration can limit your ability to perform technical or timing dependent movements. Breath deep, reload, fire. Relaxed and composed is the key to speed and power.
• Step 4: Set Targets – Keep setting and reaching milestones. For example, when doing a wod like “Karen” (150 wall balls for time) set targets. Focus on getting 30, then 50. Now push through to 75 – okay, half way there. Not get to 100. Only 50 left. 125, almost done 25 to go. Etc.
. It was actually an experience that resonated so clearly with me. You see, these team members were TAPPED out physically. I mean physically there really was not much left to give, but with both members, you could see the fire and mental focus in their eyes! It was amazing to see this sight during a really vulnerable state. Both found that fire and pressed on! Yet another clear life application through this fitness journey. You will encounter situations like this in life!
