We're rapidly approaching the celebration of my son's birthday (okay, okay and Independence Day) and we'll be operating under a special Holiday schedule:
CrossFit 818 will be open as usual on Wednesday July 3rd. The gym will be closed on Thursday July 4th and on Friday July 5th we will have the 6am and 7am classes and the 9:30am class will be replaced with a special 8:30am-11:30am Wreck Shop (open gym). The normal schedule resumes on Saturday July 6th. If you have any questions, please ask one of your coaches!
Using 20 seconds work, 10 seconds rest intervals complete the following:
Posted by Zareh.
I'm a curious cat. I spend a lot of time wandering the informational halls of Wikipedia collecting random facts and other trivia. When I get involved in something I usually like to get some background information on what it is that I'm doing. You can imagine that I had a lot of questions to ask when I started doing CrossFit a couple years ago - the questions piled up even higher when I joined 818's Coach's Development Program. For those of you who are inquisitive like me, here are a few good reads that I have found to be pretty helpful in my development as an athlete and coach:
The Paleo Solution - Robb Wolf: If you've participated in one of our paleo challenges you have probably been advised to buy this book. It's a pretty good read and keeps the science jargon to a minimum. If you're looking to change your dietary habits this is your bible.
Starting Strength: Basic Barbell Training - Mark Rippetoe: A textbook style analysis of how to train with a barbell that will benefit both novice and advanced athletes alike. The text itself is very comprehensive and the specific mechanics of the movements are covered in depth. If getting strong is a goal, Mark Rippetoe probably has the advice you need.
Becoming A Supple Leopard - Kelly Starrett: I took K-Star's seminar a few months ago and found it to be pretty useful in diagnosing some of my own mobility issues. This book, which is a collection of information presented on his blog and in his mobility seminars, goes over how our joints move and how to be a more efficient, limber athlete.
Talk To Me Johnnie - John Welbourn: This blog is written by John Welbourn, a former NFL lineman and the founder of CrossFit Football. His posts have a lot to do with competing, working hard and being a badass. Read up.
What's in your CrossFit bookcase? Sound off in the comments!
Rimm brushing up on the brag board.
AMRAP 4 Minutes:
4 Push-Press (115/75)
12 Squat Jumps
1 Minute Rest
Posted by Commish.
Ladies and gentlemen, Julie Berger:
Weights, waist size, and salary—we are a measurement-happy society, and more often than not these “milestones” make us miserable!
This past weekend I witnessed something truly disheartening. After years of harassment from yours truly, my sister finally decided to add yoga and cycling into her daily routine. Weeks into this regimen and amidst so many healthy victories, her bridesmaid dress arrived. Of course the dress already had to be ordered about three sizes larger than her actual size, and when she put it on, big surprise, it looked awful.
I had to sit by and watch as she sobbed and exclaimed “I’ve been working out so hard for nothing!” Now, all of you ladies out there know that there is not a single woman in history who is pleased with a bridesmaid dress that was chosen for her, and meant to fit 6 different body types. However, this was a measurement, a milestone, and an indication in her mind of her progress.
Why do we let unrealistic expectations take us down to such a low point? This inspired me to finally give away a pair of j-crew pencil skinny jeans that should have been enjoyed by someone less fortunate years ago. They sit in my drawer, and they look like infant pants! Yet, I have been obsessed with fitting back into them. The entire year I wore those jeans I spent more time in the fetal position crying than I did smiling, so why am I so obsessed with getting there?
My sister just opened up her own successful business a month ago, has a growing family, and is finally dedicating herself to fitness. Too often we let a fugly dress we will only wear once, or a pair of break-up jeans govern our self worth.
Today is not that day! Measure your life and success not in pant size, or how much weight you lifted over your head, but instead rekonize and respek’ all of the love you have in your life, all of the success you have found in your career, and just be proud to be one of the few people who get themselves to the gym everyday to take care of the one thing in life that can’t be replaced – YOU.
A. 6 rounds for time:
100m Waiter's Walk (50m L, 50m R, 53/35)
12 Goblet Drop Lunges
B. 500m Row For Time
Posted by Armen.
I’ve been sold on CrossFit for awhile now. I firmly believe it’s the best training methodology to promote long term health, strength, endurance, and all the other components of fitness. There’s another reason I like it that’s a lot simpler. It keeps people honest and humble.
There’s an old saying that is truer than any other when it comes to the weight room, “The iron never lies”. The bar full of weights is going to weigh the same as it did yesterday, and it will weigh the same tomorrow. You can either lift it, or you can’t. The barbell, the laps we run, meters we row, and the height for the wall ball toss never changes. These simple facts keep people honest.
CrossFit also naturally keeps people humble. I’m not a fan of excessive celebration. I like to have fun and I’m happy after finishing a wod or lifting a new PR, but I know that tomorrow I’ve got more work to do. Plus it’s hard to sign autographs when you can’t breathe and spiking a kettlebell will get you a nice 25 burpee penalty. No one wants to do extra burpees. Ever.
Which brings me to my point… I pay attention to everything that goes on in the classes I coach and I notice trends. Lately, I’ve been seeing that people tend to use the same weights for the same movements week after week. I want you all to stop doing that! Be honest with yourself. If you want to improve your fitness level, and look better in the mirror, push yourselves. Keep pushing until the weights humble you, then come back and push harder.
You feelin' lucky? Go ahead. Spike it. Make my day.
1000 Meter Row
30 Bodyweight Back Squats
30 Burpee Pull-Ups
800 Meter Run
Posted By Tyler
You've heard it before, but I wanted to make sure you're actually listening: getting the proper amount of sleep is vital to maintaining your health! What's the proper amount? Seven to eight hours a night is generally considered to be the optimal amount, but probably more important is not to get less than six a night for too long a period of time. Yes, there are times when circumstances prevent us from cuddling with our pillows as long as we'd like, but chronic sleep deprivation can have some nasty consequences. Here are a few:
1. Metabolism and weight can be negatively affected by chronic sleep deprivation. In layman's terms: not enough sleep can make you fat.
2. Your cardiovascular health can be profoundly impacted by lack of sleep. Studies have shown links between severe sleep disorders and increased stress hormone levels, hypertension, and even irregular heartbeat.
3. Your immune system needs sleep to function at its highest level. Sleep deprivation alters your immune function, including the activity levels of white blood cells.
As an athlete, proper amount of sleep is so important that one study showed that one night of sleep deprivation (two hours less than your average) can affect athletic performance to the point that it would be equal to performing while having a BAC (blood alcohol content) of .05. Counting more sheep tonight will have you counting more reps tomorrow!
A. Work up to a heavy 1+2 Power Clean & Jerk
In 12 minutes:
Run 1 mile
10 Clean & Jerk, 115/65
10 Clean & Jerk, 135/85
10 Clean & Jerk, 155/95
AMRAP Clean & Jerk 185/115
Posted by Zareh.
One of the most important aspects of our journey towards fitness is consistency. A simple idea, but not easy to execute (like most things in CrossFit), consistency requires the commitment to do the same types of things day in and day out, even when one feels tired, sick, or even a little bored by the daily grind. While CrossFit is fun for me, because I am constantly seeing improvement and I am rarely stuck in a boring routine, consistency can still be difficult to achieve. One of the most important factors in staying consistent are your friends and family. If your support group understands your goals and works actively in supporting them, you will have a much easier time staying consistent. If your friends don't understand what you're doing or why you're doing it, then you sometimes feel like you're carrying an extra weight around your shoulders. Communicate with your friends and family what your fitness goals are and why you are going about reaching them the way you are and you will have a powerful support group on your way towards elite fitness. And don't forget to thank them for their support along the way!
AMRAP 20 Minutes:
3 Strict Pull-ups
6 Snatches (115/75)
9 Overhead Squats (115/75)
Posted by Zareh.
I've been doing some soul searching lately - I've had a lot on my mind and high up on my list of concerns is where I'm at with working out on a regular basis. Earlier this evening I was driving home from yet another 12-hour work day rife with difficult phone calls, meetings that didn't stay on agenda and assorted other unpleasantness while wondering what to blog about tonight. At some point on the freeway I connected the dots between tonight's topic and a discussion I had with Armen a few days ago. Taking CrossFit class used to be a (very important) form of stress relief. I haven't been working out as much due, in large part, to work obligations at the office. Armen reminded me why setting a schedule of workouts every week is necessary - for 60 minutes we have the opportunity to disconnect from everything that plagues us and get rid of the negative energy we collect during the day. For those of you who work in high stress environments you know how true this is. Also, working out is a much better vice to have when compared to other options... How has doing CrossFit helped you disconnect from reality after a tough day? Sound off with your stories in the comments!
P.S. Our very own Alice V will be leaving us soon to pursue a career in architecture in Seattle. Next time you see her at 818 make sure to wish her well before she heads off to the Emerald City!
Members of our Weightlifting DS (professionals by day, badass lifters by night!) with Coach Armen.
A. EMOTM for 12 minutes:
2 Front Squats (85% of Max)
B. For Time:
Kettlebell Swings (70/53)
Knees to Elbows
Posted by Commish.
Julie Berger hits us up with another great blog post.
Establishing a solid routine is important, but much like sitting on the sidelines, nothing grand ever comes from monotony. There is a fine line between healthy habits and growth stunting fear. In other words, the “Danger Zone” is not intercepting MiG-28s over the Indian Ocean (no offense Kenny Loggins!!). The “Danger Zone” is your “Comfort Zone.”
While you are complaining about an injury, over-chalking your hands, or rowing instead of running, someone else is getting stronger, working harder, and facing their fears. While you are roaming around the confines of your comfort zone, someone else is jumping higher, lifting heavier, and trailing you from behind.
It can be extremely uncomfortable to realize that there is always an underdog ready to strike; it is less uncomfortable to be that underdog. Wake up an hour earlier, plan your meals ahead of time, and try something new everyday!
As I climb higher in my career, I gain more responsibilities—and it can be terrifying! Most recently, I started forcing myself to attend table reads for the shows I work on. At the first one, not only did no one sit next to me, not a single person sat in my entire ROW. I’m also pretty sure I caught my boss pretending not to know me. Despite having about as much confidence and sense of belonging as Jennifer Lawrence after falling on her face at the Oscars, I still had a smile from ear-to-ear because I was proud of myself for going and for holding my own.
Intentionally putting yourself in an uncomfortable position is always difficult, but more importantly, always beneficial. So live life like those fleeting moments at the end of Mario Kart! We all know the feeling when you are in 1st place with Wario blasting at you in close second, and you push that joystick forward so intensely you’d think your life depended on it.
Have fear of the underdog, and then crush it with a lightning bolt.
AMRAP 18 minutes:
10 Deadlifts (225/135)
Posted by Armen.
There are a lot of topics that I’m pretty clueless about. If you were to ask me about the latest fashion trends, house music, or what my astrological sign meant, you may as well be speaking a foreign language to me. However, there are a few things that I’d like to consider myself pretty good at. I can build wooden objects, change the muffler bearings on your car, lift heavy objects, and cook a damn good steak.
When you go to the grocery store, I’m hoping that most of you read the labels. That being said, there are a lot of tricky marketing terms that are used by “Health Food” stores to mislead consumers. I’ve got a problem with that. This is probably going to be a much longer post from me than most of you are used to. I’m typically a man of few words, but this topic gets the creative juices flowing.
Below is a list of common terms that are used to describe and market meats. There is a huge difference between grassfed beef and grain fed beef. There’s a pretty lengthy explanation, but the simple fact is make sure you know what you’re eating, eats. Grains, soy, and artificial ingredients are bad for us and bad for the animals you eat.
Where do I shop for meat? Sprouts. They have the best quality, wild caught and grass fed meat selection out there. I shop at Trader Joe’s pretty regularly too, for veggies and convenience, so I don’t want to say too many bad things about them but…. They are probably the worst offender when it comes to falsely advertising their meat quality.
Read the labels and educate yourself on what you are actually eating. As you dial your diet in, the small things begin to matter even more. There are a lot of new crossfitters at CF818 and if you’re a paleo challenge veteran you can always learn more too. Come to the Paleo Meetings the first Monday every month at 7:45 P.M. As usual, when in doubt always follow the advice of the manliest man I know. Ron Swanson. Insert funny link.
Grain-fed -- The animal was fed grain at some point, probably in the last few months of life. This could be in a large CAFO or on a small family farm. If an animal has EVER consumed corn, soy, brewers grain, or other grain-based feeds, the meat can't be labeled grassfed.
Grassfed -- A USDA term that means the ruminant animal (beef, sheep, bison, or goat) has been fed nothing but grass from weaning to harvest. The term doesn't guarantee, however, that the animal wasn't given antibiotics or hormones at some point, and it also doesn't necessarily mean the animal was raised without some confinement. Meat labeled grassfed may be imported from other countries. This term has legal standing, and to use it as a marketing claim or on a label, the producer has to be sure the animals were raised in accordance with the rule. One note: Poultry and pork are omnivores and typically require more than grass feeding to be healthy. At this point, there isn't any accepted uniform terminology for poultry and pork raised on pasture. However, Animal Welfare Approved offers certification to small family farms who meet their standards for humane production practices, including pasture.
AGA-Certified Grassfed -- A term that takes the USDA standards to a higher level. AGA certification is a third party audit system with strict standards to insure the animal has eaten nothing but grass from weaning to harvest, has not been confined, and has never been given antibiotics or hormones. AGA-certified grassfed also means that the meat is produced in the United States from beef cattle and other ruminants born and raised in this country.
Grass Finished -- This term has no legal meaning and is a self-made marketing claim. If an animal is grassfed, it is, by definition, grass finished, so there's no need to claim "grassfed and grass finished." The term by itself on a label can mean anything, so it's up to the consumer to ask questions of the producer or seller. The worst case scenario is the cow is fed grain it’s whole life, and then has a couple days of grass before its slaughtered.
Pasture Finished—means a producer can feed his animals a “grain-based diet” as long as animals have access to pasture. The problem is that merely opening a gate from the feedlot into an adjacent “small” pasture qualifies as Pasture Finished. Unfortunately, cattle are similar to humans and prefer sweet foods like grain and corn to grass. They will, therefore, spend the majority of their time at the feed trough and a minority of time eating grass…if there is grass to eat.
Natural -- This USDA term applies to the finished product and means that it contains no artificial ingredients or added color and is only minimally processed. Minimal processing means that the product was processed in a manner that does not fundamentally alter the product. The label must include a statement explaining the meaning of the term natural (such as "no artificial ingredients; minimally processed"). The term has nothing to do with how the animal was raised or fed.
AMRAP 4 minutes:
200m Plate Carry Run (45/25)
Max Rep Thrusters (115/75)
Rest 1 minute between rounds
Posted by Tyler.
This one goes out to all the Dads out there who work hard in the gym so they can be the best fathers possible outside of the gym!
A reminder that this Tuesday and Thursday mark the beginning of our 5am classes. Wake up early, get the hardest thing you'll do all day out of the way, and most importantly, don't make me and Armen wake up that early for nothing!
3 minutes rest between rounds
Posted by Zareh.