Something happened today that I knew was coming - my hero, Derek Jeter, announced that at the conclusion of this season he would be hanging up his spikes and retiring. Now, I realize that some of you may hate "The Captain" or the Yankees in general, others may not even know who he is but bear with me...
When I was a kid I played shortstop on a fall league team and wore #2, not because I chose it but because #2 was the second smallest jersey on the team. One of my teammates took to calling me "Jeter" because, as I quickly learned, the actual Derek Jeter also played shortstop and wore #2 (though probably not because it was a small jersey). The more I learned about his performance and attitude on the field the more I wanted to be like him.
Fast-forward to yesterday morning when a couple of my friends informed me of the news. Jeter has turned in a phenomenal twenty-year career, was not tarnished during the steroid scandal and will almost surely be elected to the Hall of Fame on his first ballot. I have idolized him since I was a kid and I began to wonder what I will accomplish in the next two decades. What will my legacy be?
See, this blog isn't about Derek Jeter or anyone who is regarded as being at the very top of their field for that matter. This blog is about you and the legacy you are building every day. My childhood dream of playing pro ball didn't come true but there are other ways that I can make a positive impact on the lives of those around me - it's why I like coaching. At the very least I can give some insight and advice to help people achieve better health and live a more active, fulfilling life. All of us are something to someone, what will your legacy be?
No bandwagon here... I've been a fan since before I could read!
3 rounds for time:
8 power snatches (135/95)
8 toes to bar
Posted by Commish.
Just wanted to give y'all a few reminders about going ons at the gym over the next couple weeks.
Ogar Strong Fundraiser
This event is on Saturday, 2/15 (that's this Saturday). We've been telling you about this in class over the past week or so and posting about it on the blog almost every day, so please participate and help us help Kevin Ogar in his recovery. Details are in yesterday's post as well as in a newsletter that was emailed out to you today. Remember that every single penny is being donated and on top of that CF818 will donate 5 cents for every rep completed on Saturday during FGB!
Coaches' Development Program
Our CDP is a long, intensive, and successful program designed to develop the skills necessary for effective and great coaches. Everyone who coaches at CF818 has gone through our CDP, and all our assistants are currently in CDP. I've heard from various people around the gym that they're interested in learning more about coaching and/or pursuing coaching themselves. To give interested members a better idea of what CDP looks like without requiring any commitment, we'll be holding two information sessions during CDP's regular meeting time: 7AM on Saturday mornings.
This coming Saturday (2/15) at 7AM and next Saturday (2/22) at 7AM, we'll be holding two information sessions for people who want to learn more about what it takes to be a part of CDP. Both sessions will be modeled after a regular CDP session with extended Q&A pieces, some lecture, and some practice.
If you're still interested in joining CrossFit 818's CDP after attending those two sessions, we can talk about moving forward from there!
Front Desk HQ
Every one of you uses Mindbody on a regular basis to reserve your space in class. Starting in March, we'll be moving to a new service called Front Desk HQ. Signing in is just as easy as it was before, you'll just be directed to a new website. We'll give you more details regarding how this transition will work in the coming weeks, but it should only require you to claim or set up your account with Front Desk HQ. All existing memberships, classes, packages, etc will be transferred over without any trouble.
We currently offer 3 childcare classes a week (Monday, Wednesday, and Friday at 9:30AM) where for $7 our very own Shay Shay looks after kids while their parents get a good workout in. Just FYI, Shay Shay will not be in for the last two weeks of February, so next week and the week after the classes will still take place but we won't be offering childcare during those classes. Childcare will resume the first week of March.
As always, let me know if you have any questions.
A. Pull up and Inversion Practice
*spend time developing your kip, your strict pull up, chest to bar pull ups, as well as your comfort with inversions whether that means practicing kicking up into a handstand, handstand push ups, freestanding handstands, or walking on your hands
*remember that practicing, learning, and mastering skills is an integral part of your fitness, and provides fun new goals!
B. For time:
wall ball (20/14)
Posted by Armen.
This Saturday, February 15th, we are hosting the Kevin Ogar Fundraiser. The heats begin at 10:00 A.M. and start every 25 minutes until everyone has completed the workout. So far, there are 27 people signed up to participate. I know that more people are planning to join in, but please get your name on the sign-up sheet as soon as possible. We are asking for a $20 donation to participate in the workout. There is a taco cart that will start serving at 11:00 A.M. and we need a head count. If you are bringing friends or family who plan to eat, please shoot me an email or let one of the coaches know. The tacos are all you can eat for $10. We are also having a raffle that includes a chance to win a 1 month unlimited membership or 1 week of meals from Elite Eats. If you haven’t tried their food, it’s delicious and very healthy.
Every penny will be donated directly to Kevin to help aid in his recovery. He does not have health insurance and was competing at a local competition when he severed his spinal cord during a 3RM snatch attempt.
Events like these are what make CrossFit so special. The community of people here at CrossFit 818 is amazing and I expect a great turn-out for this event. Come in Saturday, have some fun, and support a great cause.
Trust me, you don't want to miss this!
A: EMOTM for 14 minutes:
odd - 15 push press (115/85)
even - 15 kb swings (53/35, USA)
B: AMRAP 16 minutes:
Posted by Tyler
This past weekend, Steve, Adrian, Mike, Kelly, Naeiri, Alicia, Megan, Emrys, and Yvette participated in our local NLI competition. While there will likely be a more detailed write-up of the events of the day forthcoming, I just wanted to encourage everyone to congratulate them for their hard work and their performances. Each of them did their best and got a very good idea of what their strengths are weaknesses were. Great job, everyone!
If you're interested in participating in a future competition, be sure to talk to one of your coaches.
A. Every 40 seconds for 24 rounds:
*use the first 8 rounds to find an appropriate weight, then use the same weight across the remaining rounds
B. 4 rounds for time:
10 deadlifts (100% of A)
10 box jumps (30/24)
rest 60 seconds
Posted by Zareh.
I have been getting a lot of questions about my "sudden" transformation and I thought I would take the time to write about what I've been doing to get to where I am and what my goals are.
The tl;dr version is that none of this was "sudden" at all and I've been working my ass off! In June of 2013, I decided that I was going to really focus on virtuosity, doing the common things in my life uncommonly well.
I began by really dialing in my diet. I was eating EliteEats, but I made one little change by asking Stefan to cut out all starch, and I limited my carbs to a very low amount throughout the week. On Saturday afternoons, I would backload my carbs for the week and the results for me have been fantastic. (Quick note on supplements: I only supplement with SFH protein, fish oil, and caffeine). At that time, I was only doing 1-2 CrossFit workouts a week and started focusing on skills: gymnastics, weightlifting, and mobility. Most of my time 'exercising' consisted of half a dozen to a dozen short 10-15 minute skill sessions throughout the day wherein I would simply play and have fun with something I wanted to work on, be it handstands, empty bar weightlifting skill work, or dynamic stretching. As the year started coming to a close, I decided to challenge myself by adding 100 push-ups and 100 strict pull-ups a day for a month. It was hard (especially when I missed a day and had to make up those push-ups and pull-ups the next day!), but I finished it and that was when I realized if I could do that, I could do anything. I began working out 2-3 times a week along with my skill work and lots of prehab type accessory work. I'm sure you've all seen me with five pound plates doing shoulder mobility work throughout the day. Even with those small plates, my upper body strength, resiliency, and mobility skyrocketed from good to great and made pretty much everything else a lot easier.
In December, I upped my CF818 workouts to 3-4 times a week and started squatting 2-3x per week and pressing 2x per week. The biggest thing was that I had prepared my body for the increased workload and I was recovering beautifully and handling the increased demand without feeling like I was exhausted or on the verge of injury. No lingering soreness other than the occasional DOMS, no nagging injuries. I continued to be a fanatic with my accessory, mobility, and skill work.
As you may have noticed, our programming has steadily evolved. Armen has spent a lot of his time developing and tweaking a programming template that will give all of you the best bang for your buck. I believe strongly that his programming is on par with anyone's when it comes to general physical preparedness, and it's being born out by this relatively old man's performances on workouts. My goal? To better myself a little bit every single day.
Your coaches are here to help you reach all of your goals, so if you want to talk further about your own progress and the things you wish to achieve, we're just an email away! Talk to us!
Tomorrow is another NLI competition and we've got nine members from our gym participating. If you want to have a good time and see a great fitness competition while supporting your CF818 community, definitely check it out!
A. EMOTM for 12 minutes:
Hang power snatch + BTN push press + snatch balance
*add weight every 3 minutes
*focus on speed and balance
B. 2 rounds for time:
300m overhead kb run (44/26)
30 overhead kb lunges
30 toes to bar
Posted by Zareh.
A friend of mine has one of those Livestrong-style bracelets that says W.I.N. on it. Aside from the obvious meaning of wanting to win, W.I.N. is an acronym for "What's Important Now." This piece of wrist accouterments serves as a constant reminder to focus on the most immediate goal, to learn from past mistakes while making necessary adjustments, and to be prepared for, but not fret about, the future. I like this mentality because if you think about it the only important time is now because that is all we really have control over.
Tyler and Mike collaborating on the next awesome 818 event!
Tabata Mash Up:
Posted by Commish.
I'm back from my world travels! You may have seen me hanging around the gym in the past couple days, but today I'm officially back to coaching. I'll be honest: I totally missed all of you while I was gone! Antarctica was cool and all, and the penguins were nice, but y'all don't know how special you really are :)
So I'm pumped to be back, and I'm happy to see all your wonderful faces again. Let's get our fitness on!
A. Every 2 minutes for 14 minutes:
*use the first 4 sets to warm up to a heavy double, then use that heavy weight for the last 3 sets
*use 95-105% of your 5RM deadlift
B. For time:
Posted by Armen.
In this post I will cover some of the details regarding what to expect the day of the Kevin Ogar fundraiser. We will also be holding an information session that morning about the Coaches Development Program.
Kevin Ogar Fundraiser Details
On Saturday, February 15th we will be holding the fundraiser for Kevin Ogar. The workout for the fundraiser will be Fight Gone Bad. Heats begin at 10:00 a.m. and will be held every 25 minutes until everyone has completed the workout. There is a sign-up sheet on the announcements board near the power platform. There is a maximum of 12 people per heat. Also, beginning at 11:00am there will be a taco guy serving your choice of chicken, pork, or al pastor tacos with all the trimmings. There is also a vegetarian option available. We will also be holding a raffle for some sweet prizes. We are currently working out the details on the prizes, so that will be announced later.
Every cent donated will go directly to Kevin Ogar. We are asking for a $20 donation to participate in the workout, $10 for tacos, and $5 per raffle ticket. Feel to bring friends and family to watch you participate in the workout. Please let us know if you plan to attend just to eat, so we can plan accordingly for food quantity.
Coaches Development Program
The goal of CDP is to develop knowledgeable coaches who can organize and run CrossFit classes. We are holding an information session the morning of the fundraiser, February 15th, at 7 a.m. about what you can expect to learn in CDP and what will be expected of you. The coaches development programs is open to all members who want to learn what it takes to coach or just become more versed in human movement. The following Saturday, February 22nd, at 7.a.m. there will be a mock CDP class so those wishing to participate can see a session in action. You must attend both sessions if you wish to participate in the program.
’m very excited about both of these announcements. I participated for over a year in the inaugural CDP session and I wouldn’t be where I am today without it. The Kevin Ogar fundraiser is a really special cause. I’m expecting a huge turnout and tons of support for this event.
Coach Geoff taking a page from "Over the Top" and turning the switch on.
A. 5 sets of:
2 cleans + 2 jerks
*spend 10 minutes warming up to pick a challening weight
*use the same challenging weight across each set
*80-85% of 1RM clean & jerk
B. AMRAP 12 Minutes:
8 squat cleans (135/95)
12 push ups
Posted by Tyler
I've spoken before about the importance of treating your body like a high performance sports car when it comes to the quality of fuel you put into it. A recent peer reviewed study (the link to the actual study is in the article) in Britain showed a correlation between diets high in processed foods and a lower IQ! The study compared the diets of 4,000 children and found that the average IQ of the children who ate junk foods was approximately 5% lower later in life than the average IQ of the children who had healthy diets. While the study isn't suggesting that high fructose corn syrup causes rampant stupidity, it does point to the importance of diet when it comes to development and learning. I would guess that a child on a healthy diet is able to better concentrate, focus, and retain information/knowledge that can be used later in life.
What changes did you notice when you started eating healthy?
A. EMOTM for 16 minutes:
odd - 3 front squats
even - 10 kb swings (70/53, USSR)
B. For time:
Push press (115/85)