With the CrossFit Open in full swing something very good or something very bad can happen to you...
You can become motivated beyond what you ever thought possible.
You can fall into the bermunda triangle of COMPARING yourself to others, their scores and begin to
question your training, success you have had thus far and began to self sabotage yourself.
The CrossFit Open is a way to provide context to your training and gives you purpose behind everything you
have been working for in the gym day in and day for the past year.
Competition can bring out the best in you. I fully believe that you can not recreate the enviornment, intensity
and your highest level of performance during the heat of this great competition. Participating will put you
in the game with 60,000 plus competitors and can result in raising the expectation for yourself. You will
operate at a much higher level because everyone else is operating at a much higher level. And by you
pushing yourself you in turn will push others around you. It is infectious!
Competition can you show you the light to your potential. You can be a part of something much bigger
then yourself. You can see how people really not that much different than you can put up extroridinary
Competition shows you exactly where you are at today. The mantra of the open is "prove your fitness".
Everything you have done up to this point will result in exactly how you 'should' perform in the games.
This can be very empowering and motivating. All of the metcon's, strength work, running, mobility you have
done over the last year will show up no matter what workout is announced 2/29/12 @5pm PST. So if you
are not satisfied where you end up with your scores and goals, consider this is your BIG WAKE UP CALL!
The kind of wake up call that can be a life changing and transform you into a more motivated, focused and
dedicated athlete. Not to mention a all around better person:-)
It is very easy to NOT check your ego at the door. With the highend focus and atmosphere the Games
season provides do not let yourself fall into the trap of COMPARING yourself to others performances. This
kind of comparing is you actually judging yourself against people that you know very little about. You
have no idea what type of work these people put into to produce their results. You don't know what kind of
athletic background they have. You can't compare yourself to someone who is a former competitive gymnast,
or has been weightlifiting for 10 years, or played college sports, and you just started CrossFitting 6 months ago?!?!
You are exactly where you are supposed to be. All of you efforts you have done in the last year, all of your training prior to CrossFit, your entire fitness/sports history has brought you exactly where you stand today. And the same goes with the people you can't help but compare yourself too. Be proud of yourself. Your progress. Your results. The potential you have. If you feel the need to compare yourself to others there are plenty of stories on the games site. And plenty of success stories that have people with far less physical advantages in life
My hope is you use the 2012 CrossFit Games Open as a measuring stick for yourself. I hope you use the positive energy of 60,000 plus people across the globe to catapult your mental and emotional inspiration to a level you never thought possible for yourself.
power snatches (85/55)
wall ball (20/14)
Posted by Chris.
When did you first start CrossFitting?:
When did you first start training at CF 818?:
Tell us about your sports and fitness background:
I have not really practiced any one sport. However, I have always loved working out and being active. I will try anything new at least once. In school I played Volleyball and did a little wrestling too. I have always enjoyed hiking and running. My other love (other than CF) is spinning!
How did you first get exposed to CrossFit? Take us back to your first WOD...what was it, and how did it feel?
I used to walk by CF818 everyday (from work to Porto’s) and was super intimidated by what I saw going on in the box. Then one day my hubby walked by CF818 and thought “huh, this would be super convenient for my wife to get into (better?) shape.” He met with Z and apparently they geeked out on weightlifting stuff. Came home and told me I was going. It took me a couple days to be brave enough to head in. Or maybe it was the getting up at the butt crack of dawn that was so hard.
To be real honest, don’t remember my first WOD, I think Z was my coach and that’s about it. But I do remember the way the first week (okay first month) felt. I felt like I wanted to wretch after every workout and like I had been hit by a truck the day after every workout. Strange that I would love this feeling so much. I still feel this way at times and I still love it. I remember the coaches saying “JUST SHOW UP”.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?:
I have seen crazy changes in my body. My arms and abs are getting cut. My legs are thinner and more defined. I run faster. But more importantly I feel super strong. I feel like I could be one of those people you hear about that lift a car off of their loved one in some freak accident. I know weird analogy, but I just feel like a giant after a super intense WOD. Also, I just feel really good, everyday; which is not something I felt before.
What sort of change in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
There are so many…I am more focused and clear when it comes to making decisions. I trust in my abilities to do things that I am unfamiliar. I am more outgoing and confident. I eat PALEO! (Okay most of the time.) I had no idea what Paleo was before starting at CF818, but and enjoying the benefits of the lifestyle. Also, a huge and unexpected bonus are the amazing friendships I have made.
Please share with us any favorite CrossFit / CF 818 moments:
Again I have many, here they are and in any particular order:
JUST SHOW UP. It’s true, it’s the hardest part. And make friends (this is not hard to do at CF818, they are super friendly). It really helps to be with like minded peeps. They are going (or have gone) through all the same things you are.
What are your hobbies, interests and/or talents outside of CrossFit?
I don’t do anything but CrossFit….I am trying to be Elite! I kid. I raise my 2 boys. So, I spend most of my time riding bikes, playing cars, refereeing, reading and just loving on them! There is much more, but those are the interesting ones or the parts I’m good at. (Right it’s a talent being a parent, no?) Also, food is a huge part of my life. If I’m not baking cakes then I am mastering a new paleo dish while consuming a bottle (yup BOTTLE not glass) of wine. (After the kiddos are in bed) Exciting Saturday night, eh?
EMOTM for 10 Minutes:
3 Deadlifts (75% of 3RM)
Max Double Unders
Posted by Zareh.
Congratulations to everyone who participated in the first week of the 2012 CrossFit Games Open! CrossFit 818 has 38 team members, and each and everyone one of you gave your best and contributed to our overall team score. You can check your individual rankings and our team scores (based on the top 3 men's and top 3 women's scores each week) at games.crossfit.com.
Also, take a second to congratulate Coach Annie when you see her for her performance which puts her currently in the top 10 in the world!
Let's keep the momentum going!
Danila Shokhin with the top score in the world on Open Workout 12.1: 161 Burpees in 7 minutes!
50 Kettlebell Cleans (53/35)
50 Kettlebell Snatch
50 Kettlebell Swings
For those of you who weren't able to come in yesterday to attempt the 2012 CrossFit Games Open Workout #1 (or for those of you want to give it another go!), Saturday at 12 noon will be your chance! For the next 5 weeks, every Saturday at 12 noon, the gym will be open for participants in the Open to attempt that week's Open workout. The only requirement to participate is that you register for the CrossFit Games open at games.crossfit.com. The Saturday noon gathering will NOT count as one of your week's classes! So sign up for the Games today and you'll get the opportunity to add on an extra workout a week for free!
Also, I don't want to hear any excuses about not being "ready" or how you aren't good enough. Yours truly completed the first Open workout (torn calf and all) on one leg! So sign up and we'll see you on Saturday!
CrossFit Games Competitor Katie Hogan got 91 reps... can you beat her???
30 Overhead Squats (135/95)
50 Wall Balls (20/14)
Posted by Zareh.
You all seemed to like it last time, so here's another one :)
Open WOD 12.1
AMRAP 7 minutes
Posted by Armen.
"How you do anything is how you do EVERYTHING." Virtuous.
How you workout represents the kind of person you are.
Notice the kind of workout habits you have?
Show up on time?
Practice your goats?
Notice how you react to certain workouts or movements mentally?
Workout when you don't 'feel' like it?
Give it your all when you are working out? With your family life? At your job?
I can a lot about a person by how they workout. And I am not talking about skill or strength level. I'm talking about passion, determination, wanting to be pushed/challenged/motivated.
If you want the most out of your health and FITness, you probably want the most out of the rest of the aspects of your life. And for those of you I'm talking about, I applaud you!
From: CPMFITness Blog
Five rounds for max reps of:
Body weight bench press
Post reps for both exercises in all rounds.
Posted by Chris
Most of you probably know by now that I suffered a torn muscle in my calf nearly a month ago while pushing a heavily loaded prowler in the alley. The injury was severe enough to put me on crutches for several days and prevent me from walking normally for over a week. However, despite the injury (I still can't jump or run) I continued to look for things I could work on and fortunately the slow lifts (deadlift, presses, and squat) were still possible, albeit with some discomfort.
I worked on what I could, and in the past few days, I set several PR's in my slow lifts, including a 425x5 Deadlift, a 190 strict press, a 365 squat, and a 315 bench press. What's even more heartening is that I still have room on all these lifts and they were all performed while I was less than 100%.
If I had followed my primary care physician's 'advice', I would still be sitting on my butt lamenting my poor fortune. Instead, I got aggressive with my RICE (rest, ice, compression, elevation), upped my fish oil intake, and tackled what I could do with gusto! The result was 4 big PR's and the realization that an injury just gives me some time to work on one or two specific areas of my fitness.
Next time you suffer an injury (be it while training or outside of the gym), don't disengage! Come talk to your coaches and we'll help you come up with a way to stay connected to your fitness.
Reminder: The 2012 CrossFit Games begin tomorrow! Sign up for CrossFit 818's team today at games.crossfit.com!
50 Jumping Squats with Barbell (45/33)
50 Jumping Squats with Barbell (45/33
Posted by Zareh.
It's not a dirty word, but instead the greatest expression of speed, power, flexibility, and technique in weightlifting. The Olympic Snatch requires an athlete to take a weight from the ground and, in one continuous movement, lift the bar overhead receiving it with locked arms.
The snatch is a complex movement and good technique takes time to learn and perfect, so don't get frustrated if it feels awkward at first. The goal today is to find your one rep max Snatch... here's the current World Record below.
Reminder: The 2012 CrossFit Games Open starts this Wednesday. Sign up at games.crossfit.com today to participate and please ask us any questions you may have about the 5-week event!
30 Snatch (135/95)
Posted by Zareh.
You've heard us talk about it and urge you to sign up, but what is The Open and why should you do it? I'm glad you asked...
The Open starts on February 22nd, and you have until 5 PM on February 26th to register.
Register (it's only $20) and choose CrossFit 818 as both your affiliate and your team and we'll go from there. Every week, once you have your score, you must submit it to the CrossFit Games website by that Sunday at 5 PM.
It's 5 workouts over 5 weeks (one workout a week). Each WOD will be announced early in the week (Tuesday or Wednesday) and we'll feature it as our WOD at the gym on Thursdays. That means that if you'd like, you can come and get the workout done on Thursdays at the gym and have a score to submit that night. If you want a slightly different experience, you're welcome to join us on Saturday afternoons when we'll be holding more of a special event type deal specifically for the Open. The Saturday events will give you more of a sense of competition and excitement and will also give you a chance to get a score you can submit online.
Watch the video and let us know if you have any questions!
5 rounds for time:
5 power cleans (205/135)
rest 1 minute between rounds
Posted by Armen.
We encourage everyone to keep a journal and log all of their workouts in order to better see where they've been and where they're going. Of course, sometimes you forget..and then what do you do? Well look over on the sidebar to the right here and you'll see a blue link that says "DAILY WHITEBOARD PICS". Hit that link and you'll be taken to our Picasa album where you can find a picture of the whiteboard for almost every day going back to around August! So hit it up and check out your old scores...you'll be pleasantly surprised with your improvement!
Also, do you travel all the time and want workouts to do while you're out of town? Or maybe you want to do a workout or two every week on your own? Well, right about the whiteboard pictures link is a link named "WORKOUTS ON THE GO", which is a pdf file that has a whole bunch of workouts that require little to no equipment (some require nothing, some require just a jumprope, some require a pull up bar, etc). Now, not all of them are workouts you should do, but this is a great resource for travel workouts or home workouts. Don't forget that these are just like our WODs at the gym and will require scaling to be completed...they are not easier than our regular gym WODs just because they can be done with little to no equipment!
5 rounds for time
20 pull ups
30 push ups
40 sit ups
rest 3 minutes between rounds
Posted by Armen.