Today brings an end to the 2014 CrossFit Games Open and the end of our two week testing cycle. For those of you who participated in the Open, we hope you use this experience to put your fitness into perspective and ultimately use it as a springboard to address your weaknesses and set new goals. For those of you, who completed our two weeks of testing, get ready for the next training cycle! If you want to set some new intermediate or long term goals, talk to one of your coaches and we'll help you determine challenging, yet attainable goals based on your performances over the past several weeks.
And a special thank you once again to everyone who attended our CrossFit 818 3-year Anniversary Party!
A. EMOTM for 12 minutes:
2 hang squat cleans
*go light, use the same weight across, work on getting under the bar quickly
B. 4 rounds for time:
25 unbroken wall ball (20/14)
25 unbroken kb swings (70/53)
rest 2 minutes between rounds
Posted by Zareh.
As you know, one of the big differences between CrossFit and a conventional workout is the use of movements that require a certain degree of skill and practice in order to perform correctly.
Sometimes certain skilled movements we use in CrossFit require more practice than class time allows. Other times, you may find yourself unable to complete certain movements with full range of motion due to mobility limitations. In all of these cases, we encourage you to come early and stay late to work on these movements and your mobility. However, you can reach your goals faster or more fully by practicing at home.
Practice doesn't mean another workout, though. You might spend some time at the bottom of the squat to work on lower body mobility or jump rope for 5-10 minutes to work on double-unders (just a couple of examples).
If you're interested in working on your 'goats' but aren't sure what CrossFit homework you should be doing, just ask one of your coaches!
RFJ JR repping out some pull-ups!
21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Posted by Commish
Some of your fellow 818ers will be taking on the Tough Mudder event in San Bernardino this Saturday at 9:00 AM! If you aren't on the team but want to witness the muddy madness and cheer on your friends you can buy tickets online for $20 here.
Afterward, make sure to stop by the 3 Year Anniversary Party at Chloe's Room at the Golden Road Brewery in Glendale!
818's team from Tough Mudder 2012
3 rounds for time:
30 kb swings (70/53, USA)
30 pull ups
Posted by Commish.
Don't forget that this Saturday is our 3 Year Anniversary Party! We'll be emailing you details later this week, but you can look here or on our Facebook page for the event details!
A. Pull ups/kipping practice
B. For time:
Box jumps (24/20)
DB snatch (45/30, alternating)
Medball sit up (20/14)
*400m run after each round
Posted by Armen.
This is the final announcement for the 3rd anniversary party this weekend. It’s in Chloe’s Room at Golden Road Brew Co. I had a chance last week to visit the brewery and I’ve never been in that area, or even realized it was there. I have to say it’s pretty awesome. It’s a cross between a 1920’s speakeasy and a hunting lodge. You don’t want to miss this. The party starts at 5:00 P.M. and we have the room as long as we want. If you haven’t seen the sign-up sheet on the counter, please take a few seconds and write your name, or respond to the facebook invite by the end of Wednesday.
We are continuing with testing week, and I've seen some amazing things out of everyone so far. Keep up the great work and continue to try and make time to hit the gym as much as possible this week. I look forward to seeing all of you smash your old personal records.
Bijan taking flight
Part A: 1RM Clean & Jerk
Part B: "Diane"
Posted by Tyler
Today's blog post comes courtesy of Amanda Hamm, our incredible Yoga instructor. If you haven't tried her Yoga class every Sunday at 11:45am, what are you waiting for?! The first one is on us!
Why would you want to spend an hour of your time during the week to practice something that doesn't seem worthwhile or serve your vision of fitness and health? I imagine there are some people in the CrossFit world who are reluctant to try yoga or don't think it can be of much benefit to their fitness. I think alignment-based yoga and CrossFit are a match made in heaven. Why? CrossFit has 10 components of fitness and a yoga practice demands proficiency in some of these same components. Flexibility (duh), balance, coordination, accuracy, strength, agility, and stamina are all needed for yoga.
Flexibility is definitely overlooked by some athletes. I have seen some "stretching" after WODs, and let's just say it's not the most brilliant display of athleticism I've witnessed. In order to be as effective and efficient as possible, you need to keep your hips and shoulders open. This means opening the muscles of the chest, upper back, hamstrings, quads, adductors, calves, etc. CrossFit builds muscle and generally tightens the muscles/joints, and alignment based yoga encourages a safe lengthening of muscle and opening of joints, which means full range of movement, which means a more efficient way of moving that's less prone to injury.
Yoga also asks you to not sacrifice precision for speed, to keep a steady breath under duress, and be mindful and aware of what's happening in your body. Isn't that what your coaches ask from you during every WOD?
Even when I list all of these reasons why you should do yoga, it's up to you to decide if this fits into your life, if you want to commit to a weekly yoga practice, and if you want the challenge of working your body in a completely new way that can benefit how you perform with CrossFit.
A. 3RM Weighted Pull-up
50 Thrusters (45/33)
Posted by Zareh.
We're officially in Spring, which means Summer is just around the corner... So what are you doing to get into shape for our hot, Southern California summer? While many of you are training hard, some of you are letting life get in the way of your fitness. Remember, fitness isn't something you do, it's something you are (or aren't) so don't let a tough day or few days derail your fitness. If you're having "one of those days," then I strongly recommend you do everything in your power to get in the gym. Not only will you get your training in and keep your fitness on track, but I bet an hour of working hard in here will give you some perspective on whatever is causing you stress and give you an avenue to mitigate some of that stress through an old-fashioned butt kicking courtesy of CrossFit 818.
And if you ever need to just recover from a tough week of life and training, CrossFit 818 offers a fantastic Yoga class on Sunday's at 11:45am. Just talk to your coaches and we'll get you set up for an hour with one of the best Yoga instructors we know (yeah Amanda!)
Also, 14.4 may look hard, but remember we scale every workout to your ability and skill level, so don't hesitate to come in today!
14 minute AMRAP:
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
Posted by Zareh.
So, after a lengthy cycle of strength work and skill training here we are in the middle of a testing week. If you've been in this recently you've seen "RM" written all over the whiteboards. This is your chance to showcase the improvements you've made over the last couple months. These tests are important for your training because they show you were you've been and where you're going in regards to your overall fitness. If you aren't doing so already I would recommend keeping track of your numbers on the various lifts that we do. You should be able to rattle off your max squat and deadlift without having to think, but it's a good idea to have a hard copy of these numbers somewhere. Keep track of these things by snapping a picture of the whiteboard, or go old school and write it out in a notebook.
CrossFit 818's very own Cynthia standing tall atop Mount Kilimanjaro in Tanzania!
A. 2RM clean
30 kb swings (53/35, USSR)
20 push ups
10 pull ups
Posted by Commish
Presence of mind is difficult to maintain when you're in the middle of a workout, when you can barely breathe, your legs and back are on fire, your hands hurt, and you're trying to keep track of your reps all at the same time; presence of mind is also incredibly important to maximizing our performance and our fitness. So how do we make this work?
The importance of presence of mind cannot be understated. Being present during a workout may make it feel a little worse because you're tuning into what's going on with your body, how you're breathing, how your hands/legs/back/shoulders feel, and how you're moving. Being present during a workout will dramatically increase your rate of improvement, your scores during workouts, and the quality of your movement because you're tuning into what's going on with your body, how you're breathing, how your hands/legs/back/shoulders feel, and how you're moving.
Keeping presence of mind during the workouts can be tough, but here are a few simple suggestions to help you out:
1. Calm down. Staying calm and collected during a workout can help keep you present. Don't freak out before the workout starts by thinking about how you're bad at double unders, or how much you hate pull ups. Control your thoughts, stay positive, and control your breathing.
2. Slow down. Going fast is great, but going fast while completely out of control is not. You are in control of your body and you are in control of your actions, all you need to do is decide and act according to that decision. Slow down your pace, control your movements, think about the quality of your movement.
3. Ask questions. Asking questions means you're being thoughtful about what you're up to. During the breakout skills sessions, or the warmup, or while getting ready for the workout, or even after that workout you are encouraged to ask us about what's happening with you at that time. If you're curious about why we move the way we do, the reasoning behind the workouts, or why you felt a specific soreness after a workout, ask one of the coaches. Even if we can't answer immediately, we'll get back to you with an answer soon!
4. Be mindful. Be conscious of how you're moving. Be purposeful with your movement, and be consistent with your movement. Listen, learn, and practice completing movements the way that we teach them, using the same order of operations each time. Pay attention to where your hands go during movements and keep them consistent, be aware of where your feet go during different movements, know what's happening with your arms, and back, and legs, and shoulders, and all of it. This just requires you to be mindful about what your body is actually doing.
Finding presence of mind during workouts certainly isn't easy, but without it you're leaving valuable performance and technique gains on the table.
A. 5RM Back Squat
B. EMOTM for 12 minutes:
odd - 5 squats @ 80% of A
even - 10 burpees
Posted by Armen.
The 3rd annual anniversary party is right around the corner. This year we are holding the big shindig at Golden Road Brew Co. on Saturday, March 29th. There’s tons of fun games and we have a private room reserved. I need everyones help getting a semi accurate head count so they can provide us with appropriate service. There will be a sign-up sheet on the announcements whiteboard tomorrow. Please take a few seconds to sign up and put a +1 if you’re bringing a significant other or friend to attend with you. If you’ve never been to Golden Road, it’s a good time and I hope to see all of you there to help celebrate.
Julie having a great time with her kettlebell
A. 1RM snatch
B. AMRAP 4 minutes:
5 snatches (70% of A)
50 double unders
rest 2 minutes