CrossFit Open – Sign up by clicking here or going to https://games.crossfit.com/mygames/login.php
The Open will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Athletes will have until Sunday at 5 p.m. PT each week to submit their results.
The first workout will not be announced until February 22. CrossFit Roseville will run the open workouts during Friday’s classes and also on Saturday at 10 am for those that miss. Non-members wishing to perform the workouts at CrossFit Roseville and have them validated by CrossFit Roseville can pay a $15 drop in fee per workout.
Workout of the Day for Thursday 2/23/12
Run 400 meters
12 hang cleans, 115/75
6 Toes to Bar
You should be deadlifting, backsquating, and pressing as much as you can! Regarding deadlifts – the posterior chain is where it’s at. Want better olympic lifts – deadlift. Want more back squat – deadlift. Want a strong back – deadlift. Want everything to be easier – deadlift. We cycle through lifts like many successful programs by emphasizing a lift more often then others during different cycles. Trust me, there is a plan and a cycle to all of our programming. If you ever want to know more about it, just ask me. Most of the time it comes right from CrossFit.com with supplemental lifting added in, some shorter/heavier workouts, and some longer high volume met-cons. Have you noticed how CrossFit.com cycles through long and short met-cons and how they cycle through movements? There was some big differences between December, January and February programming. If you didn’t notice, check it out, it’s quite interesting.
More recently, look at the last couple of weeks of crossfit.com and deadlifts –
On the 3rd – 30 deadlifts at 275#
On the 7th – 105 deadlifts at 185#
On the 19th – 3 deadlifts at max effort
I bet if you did the 30 reps on the 3rd, and then the 105 reps on the 7th, that your max on the 19th would be much improved over a test without the workouts on the 3rd and 7th. That’s how you adapt, that’s how you get stronger, that’s how you get better at deadlifts. But remember, and this is the important part, you have to scale this stuff to your level and you are supposed to be taking rest days. (More isn’t always better when we are talking about CrossFit). 3 days on 1 day off is the advanced prescription for CrossFit workouts. Deviate by adding more at your own risk. For most people, 6 CrossFit type workouts in 7 days is too much. 3-4 would be more ideal for most people and 5 days a week for most advanced people. Listen to your body, take rest when you need it. If you do deadlifts on monday, and then see deadlifts again on Thursday and it makes you worried/angry/sad/depressed/upset/complaining/etc. – than it’s probably a good day to take off.
CrossFit Roseville Coach Janelle Deeds ~
We will receive not what we idly wish for but what we justly earn. ~ Earl Nightingale
The adrenaline is still pumping, somehow. I should be passed out cold after this weekend and yet it is past midnight and I can’t settle in. Rain is steady, night is dark and quiet.
Events of the past two days are still roaring though my head. I am so proud to be a part of the 2012 CF Roseville Masters Team. What a feat it was and we layed it all out there this weekend. Each athlete pushing it to their limit under fatigue and pressure. Outstanding! 5th Place Finishers at the 2012 SacTown Throwdown!
The workouts were announced Friday night, all three (3) of the CF Roseville teams were gathering, the breakdown of work decided, the t-shirts conveyed our intention – sweep the leg! Whoa! It was time. Excitement was in the air.
As with all butterflies, comes anxiety and a bit of worry. What if I ‘fail’? Everyone will see my weakness! I don’t want to let anyone down. Now, reset the conversation in my head …
- Set yourself up to WIN. Know the score, know what you want to achieve!
- Whatever the mind of man can conceive and believe it can achieve. Napoleon Hill – Believe in your best! Even the best of your worst. Get out of your own way, you just might fail until you win, but you’ll never win if you don’t try. What does winning mean? Know the answer.
- You cannot run away from weakness; you must some time fight it out or perish; and if that be so, why not now, and where you stand? – Robert Louis Stevenson – Yes, we all have them. Weakness. We all have strength too. That is the beauty of teamwork. An accumulation of the whole. Rise above yesterday’s failure and reach forward.
That was it, just let it all go until that morning. Now that all was revealed, it was what it was. Sleep was blissful. Coffee was my haven. Winding through the canyon before daybreak, I started to drill down on my expectations. What would winning (success) mean? Here is what I came up with …
Have fun for the box, compete for the team, do the work for myself.
Going over all the movements in my head, I set the goals for myself. As a team, we chose the perfect man/woman for the job presented. Each of us having our strengths, it was clear.
I was a bit preoccupied with Meredith’s basketball team at first, they were playing just after our first event. I was sorry to be missing her game, but this weekend it was my turn. I was a CF Master Competitor, not Mrs. Coach of the Pacers.First event for all Masters was the Quad. 3, 2, 1 … GO!The moments were many. The days were spread out but it flew by. Competing, cheering, did I remember to eat and rest?!
By now you have heard multiple accounts of the events ;). You are welcome to visit my online training blog CrossFit Junki for a more detailed account of my weekend ;). Ultimately, it all comes down to how deep you can dig, when the digging gets deep.
In those ‘oh shit’ moments when you need some encouragement, yes, you might need a second to catch your breath and get out of panic mode. That is when it’s just you seemingly alone in the universe. You want to hear everyone, but don’t. It takes all your being to focus. This is HARD and what might be easy for you can be hard for someone else, add in the fatigue of the WODs cumulatively and the game has changed, so play your game, no one elses. Trust yourself and listen to your ‘thinger’ it won’t let you down.
You only know that feeling when you’ve experienced it. Maybe it was during a WOD in the box or a significant life experience before CrossFit. Your life has changed. You never thought you could do that! Now, as you train, you are preparing for the unknown, to respond and not react to whatever comes your way. There will be times when you just might feel crushed, want to cry in that moment because you can’t hang on for one more second or even breath, are way past fatigue but crap … YOU KNOW it counts. How far down can you dig to reset and continue and when you can’t reset you just keep going because it will end soon, you know it! You might want to collapse or cry out, being tested to the absolute limit. Physically, mentally, spiritually. Alas, the blessings are many when you realize you are not alone. These are the moments that define your success as you take your best forward. We are often hardest on ourselves and it is damn hard trying to be what you think everyone else thinks you should be. You make the rules, define yourself and LOVE it. Feel good! It has been earned it. I promise.