How many times have you heard someone say that they need to be in shape to start doing CrossFit? I don't know about you, but I ran out of fingers and toes to count on a long time ago. Many people have this strange preconception that they need to be able to qualify for the Games in order to set foot in an affiliate. I (strongly) disagree. The beauty of this workout methodology is that it can be scaled to meet the needs of people from every type of fitness background.
Next question: how many of you are hesitant about joining a challenge, present or future, because you feel you aren't ready for it? If you're on the fence about getting involved I would (strongly) urge you to get in the game! The point of mixing in a challenge from time to time is to highlight how you progress as an individual. Whether you are taking on a benchmark or hero workout as prescribed or scaled you will get to see some serious improvement from where you first started. I can tell you from personal experience that winning and losing isn't as important as being able to see what I accomplished along the way.
So, my third and final question: If you haven't given CrossFit a shot what are you waiting for?
Josh in the plank zone.
A. Every 3 minutes for 15 minutes:
1st set - 5 deadlifts
2nd set - 4 deadlifts
3rd set - 3 deadlifts
4th set - 2 deadlifts
5th set - 1 deadlift
*start with a heavy 5, end with a heavy 1
A. AMRAP 12 minutes:
4 broad jumps (6'/4')
8 push ups
12 kb goblet lunges (53/35)
Posted by Commish
Happy Friday! This is TMO's last installment for the Women of 818 blog. Today she writes about what it took to make a lasting, meaningful change in her life and how she plans to stick with it. Check it out!
Looking forward, overcoming fear, finding your drive… your “why”, self-motivation, and most importantly never become complacent. These are some of the things required for us to achieve our goals. For many, our goal is to be in great physical shape. One of the things this entails is living a healthy lifestyle. To eat well. To understand the food we should be to fueling our bodies with. To splurge and have that yummy pizza or cheeseburger when the time is right. The saying, “You are what you eat” couldn’t hold more truth. When it comes to our diet there are certain foods that shouldn't be in our houses because they perpetuate eating unhealthy. For most, committing to being healthy is not something that happens over night. It's a gradual process of learning and doing. But you must start the process in order to get somewhere. Find a health coach, use Google, buy a cookbook, educate yourself, and lastly set some goals.
I've experimented with my body to see what it likes/what it doesn't and how certain foods affect my body. I've lived the "eat whatever the hell you want lifestyle," the "eat clean" lifestyle, the low-carb/keto lifestyle, the Paleo lifestyle, and more recently the Herbalife-style. The "eat whatever the hell you want" lifestyle was the only one that contributed to me being in the worst shape of my life. Now I’m not here to advocate which lifestyle you should live but I do advocate one that revolves around eating healthy. Just be conscious!!
So, right around the time my mindset shifted from skinny to healthy I made a commitment to myself to live an active lifestyle. The commitment was if I wasn’t sick, immobile, or dead there's no reason I shouldn't consistently workout. Before I committed to this I had a history of working out, achieving the goals I wanted, getting comfortable... too comfortable… and then reversing a lot of the hard work I’d achieved. After doing this a few times I decided enough was enough. My new mindset: I want to be active because I can. I want to workout because I'm physically capable and I want a strong heart and muscles. I want to workout and sweat because my body releases these crazy endorphins... the kind of endorphins you can only get from an intense workout - exacty like the ones at Crossfit 818. I want to workout because it makes me feel good mentally and physically.
My best friend Danny has had a huge impact on my initial transition to living a healthy and active lifestyle. Not only have we experimented with different healthy eating styles together but we’ve also been workout partners for the last few years. If there is someone in your life that you can connect with find that person and start your journeys together. If you don't have that someone YOU have to become your own motivation. How badly do you want to change? How badly do you want to reach your goals? Stop making excusing, figure out why you want it and go after it. Let nothing stop you. Be stronger than any excuse you could possibly come up with. There is no better time than now to make yourself better! What are you waiting for?! GO!!!!
TMO dishing out a frisbee at the beach (and showing off her guns!)
"Fatal Friday 2: The Quickening"
AKA, "2 Fatal 2 Friday"
Posted by Commish
There's that odd time in between being awake and asleep. You're laying there in bed in what seems like a state of suspended animation. Thoughts are foggy, your mental clarity is about as sharp as a dull crayon - a gray one, specifically, because you don't yet have the energy to think in color. The ever present desire to remain horizontal until noon calls out to you. But it's Thursday, you have a life to live and missions to accomplish. You're not a zero, you can't afford to miss fleeting opportunities through a lack of desire. After remembering who you are and what you set out to do you are electrified with energy. Swinging your legs over the side of the bed and stretching shakes off the rust of the evening's sleep. It's time to get after it. You stand up and then open your eyes embracing the fact that it's a new day.
TBT: Sleepwalking through a workout!
4 rounds for time:
figure 8 lap
15 hang squat snatches (115/75)
Posted by Commish
In case you didn't know, about 45 of your fellow CF818 peeps have been participating in the Whole Life Challenge, an online fitness/lifestyle game. It all started 8ish weeks ago when we set baseline measurements via a tough workout and certain body measurements. Since then we've all been playing the game, which includes earning points for things like working out and stretching as well as possibly losing points for breaking the nutrition rules. We've also been challenged to complete various weekly challenges ranging from meditating 10 minutes a day to getting 7 hours of sleep every 24 hours.
It's all coming to a head this Saturday morning when we repeat the workout and measurements and wrap up with a fun potluck for everyone (participant or not). But just because the challenge is wrapping up doesn't mean we've gotten everything out of it. You see, the Whole Life Challenge is designed to build better habits that stick around past the final date of the challenge itself. With that in mind, here are the biggest things I've taken away from the Whole Life Challenge and the things I'm going to keep going in my own training and lifestyle practices:
It's a good idea to do something every day
One way to earn points in the Whole Life Challenge is to work out, and you can earn points everyday for working out for 10 minutes. While those details don't particularly matter, I wasn't in the habit of working out every day when the challenge started and early on I found this to be a nuisance. I found myself only getting my 10 minutes in just so I could get my points and losing sight of the reason behind the workouts.
After I realized this, I made the decision to just work on improving myself every day. Most days that meant working out hard and aggressive, just like each of you do. Some days I just went for an easy jog or row to get some recovery work in, and a couple times I even took the day off. By being consistent about this, and having the right mentality about it, I was able to get a better idea of what my body can handle and what it needs to improve.
Mobility work, even as little as 10 minutes a day, reaps massive rewards
Just like the workouts, we could earn points everyday for mobilizing for 10 minutes. Just like everyone else, I'm well aware of where my positioning falls apart and I usually prefer to just work out instead of mobilizing. Thanks to the Whole Life Challenge I realized how powerful mobility work can be.
My mobility goal over the last 8 weeks has been to keep my hips limber and pain free as I trained. Happily, with just 10 minutes a day I've been able to do just that. Training hard isn't wreaking havoc on my knees and my hips are doing really well, something that I've been able to lean on during workouts to make certain movements more efficient.
Building good nutrition habits isn't easy, but it is simple
Generally people have a good idea of what constitutes good nutrition and what doesn't, and it's the execution that really puts a stop to any changes happening. Maybe it seems inconvenient, or expensive, or out of reach, or just too crazy to expect someone not to eat whatever your favorite food is.
The point isn't to change everything at once though. It's to prioritize your goals, then act accordingly. Maybe you want to run a marathon, increase your clean, do more pull ups, lose some weight, get healthier, or all of the above. The easiest place to start is to clean up your nutrition, and if you're not willing to put in the work to clean up your nutrition, then you're not really committed to reaching your goals huh?
Once you've set your priorities, getting your nutrition right isn't a chore anymore; nutrition becomes a means to an end. This doesn't mean you can't enjoy a night out with your friends, or a trip out of town, or a social event after work; it means those need to be the exception. Once clean eating becomes the norm, you'll see how doable and easy it is to keep on the right track even with the occasional off night or day.
Something is always better than nothing
Lastly, doing something is always better than doing nothing. Setting your goals, talking the talk, it's all good until you realize that a couple months have gone by and you've gotten no closer to your goal. If you want it, get out there and take it even if it's one small step at a time.
Note: If you're participating in the Challenge Finals on Friday, I suggest you come in only to do some light recovery work and mobility work on Thursday and Friday.
And for the rest of you, I hope you enjoyed last week's debut of Fatal Friday. This Friday will be Fatal Friday 2: The Quickening, AKA 2 Fatal 2 Friday. I know you'll have fun :)
A. 6x2 tempo back squat
B. EMOTM 12:
odd - 200m run
even - 15 box jumps (24/20)
Posted by Armen.
The finale for the WLC is this Saturday and in this post I’ll cover the details on how that day is going to look. We have about 50 people participating in the challenge and everyone is welcome to come support your fellow 818’ers. There will be a potluck at 12:00 P.M. after the last heat concludes.
Heat Schedule and Judging
We are running 4 heats beginning at 9:00 A.M. and continuing every 30 mins after. The last heat will be at 10:30 A.M. We are assigning people heats to compete in. After you run through the WOD, we would appreciate if you stay and help judge the next heat. Here is the list of heat assignments.
9:00 9:30 10:00 10:30
Brigitte Sarine Yvette RC
Cynthia Edwin Naeiri Patrick
David M Tadeh Emrys Tyler
Zea Jerry Kelly Katie
Jamie Erwin Armen Michael
Natasha Atoushka Steve Everyone Else
Greg S Chris M Shannon
Ryan Alisa Z
Josh Mike C
In celebration of the completion of the WLC we would like to invite everyone to a pot luck at CrossFit 818 at 12:00 P.M. We will be providing all the necessary utensils, some coolers for people to store their food in, and a protein to eat. There will be plenty of time between the heats ending, and the potluck beginning, that you’ll have time for a trip home. Please bring some food to share.
See you there Saturday and keep logging those points!
Part A: 3x5 tempo push ups
Part B: "Mary"
AMRAP 20 minutes:
5 handstand push ups
15 pull ups
Posted by Tyler
Ladies and Gentlemen...Tenesha Part 3:
Since embarking on own my journey towards healthy and fit I have yet to compete in any challenges or Crossfit competitions. So far my competitions have been between me, myself, and I. I'm always pushing towards increasing my stamina and endurance when it comes to lifting, running, or doing just about any aerobic or anaerobic exercise. Whether it's an internal competition or one with your peers, it's all a mind game that can be overcome with drive and determination.
Whenever I start a workout I imagine my mind being in competition with my body. This might sound crazy but try and follow me here... Running a 5k race for instance - when I start the run my goal is to beat my previous time which I've almost always done. I know for me though, while I'm in the middle of the run, my mind tries to tell me that I'm tired, to stop running, and to just walk... but until I pass out or my legs give out I know that I can keep going. This happens during pretty much every Crossfit class I take as well. Even after a year of Crossfit, at the beginning of every WOD I look at the board and wonder how in the world I'll finish. And mid WOD, on let's say... round 10 of 20, I feel like giving up but I know that giving up is NOT an option unless my heart stops. I always force my mind to think of other challenging things that my body has successfully overcome and that always helps me beast mode.
You know, as I write this blog entry I've had to take a step back and as myself why I haven't participated in any Crossfit competitions. Although I've always been encouraged to compete by the coaches at 818 my mind reverts back to a time when I weighed 245 pounds and was completely out of shape. Sounds like the same lies my mind tries to tell me while I'm mid race or WOD. I've come so far in my journey and I've worked incredibly hard to get where I am today so there's no reason why I shouldn't compete or test my strength. I know I'm not alone when it comes to giving ourselves more credit and acknowledging how much we've accomplished in our journeys.
So, to sum this up, my weaknesses come from a fear I have that resonates from my past. But my strengths outweigh all of that fear. Knowing that I'm crazy determined, motivated, and driven there is no reason why I shouldn't compete or go after anything it is in this world that I want. It's perfectly fine to be in competition with ourselves but sometimes we need to participate in a competition among our peers just so we can see how badass we really are. And it's not about winning the competition or placing first, it's about the DOING that makes you a badass!
Part A: 2 rounds of:
EMOTM 5 minutes -
1 power clean
every 30 seconds for 5 minutes -
1 power clean
*same weight across
Part B: AMRAP 8 minutes:
*every time the rope stops, 20 seconds hollow hold
Posted by Tyler
Today's blog is reserved for a handful of special announcements regarding upcoming events changes at CrossFit 818!
Whole Life Challenge Finals
Just a reminder here as those who are participating in the WLC are well aware that the finals are right around the corner on Saturday, June 28! The day will start at 9:00 and heats will run every 30 minutes. After the last heat we will be having a potluck at the gym so bring your friends and family to cheer you on during the workout and bring a plate of food to share afterward!
4th of July Weekend Schedule
In observance of the holiday weekend, CrossFit 818 will be closed on Saturday and Sunday, July 5-6. On Friday, July 4th we will be holding a special class in the morning, so come on in and get your workout in before the fireworks and festivities!
New Class Times
Starting July 7th, we're going to make some changes to the schedule including making the mornings and afternoons uniform, adding earlier classes on the weekend, and even starting up some new specialty classes! We'll announce more details on the exact changes soon, and they'll be reflected in Front Desk by the end of June.
Along with the schedule changes, we're excited to announce that we will be testing out a few new sessions, including 2 full length specialty classes and a half hour skills development session.
The first specialty class is called MaxCon. Short for “Maximum Conditioning”, MaxCon is designed to help you meet your goals and exceed your expectations of your body’s work capacity. It’s all about developing conditioning so you can expect to sweat a ton, perform lots of bodyweight and relatively lightweight movements, and get your heart racing through the whole class!
The next specialty class is focused on Weightlifting. It's designed to give you an opportunity to work on specifically developing your skill and strength in the Olympic lifts: the snatch, clean, and jerk. Expect to spend time working on your technique, as well as developing speed, strength, positioning, and power in order to excel at those lifts through not only variations of the lifts themselves but also through focused accessory work. Our new half hour skills sessions will each focus on different movements. You'll get a chance to work on a wide range of movements that deserve more than the 15 minutes we can partition into regular class. Ever wanted to try climbing the rope? Want to spend more time on your pull ups or handstands? Maybe you want to troubleshoot your deadlift or learn some kettlebell tricks. The skill sessions are made to get you working quickly and progressing efficiently towards the movement(s) at hand.
These sessions will all be on a trial basis through July starting July 7th (when the new schedule is launched). Everything we do at the gym is meant to add to your experience as our members and provide you with all the opportunities possible to improve your fitness. On top of that, our program and classes are always in beta so don't hesitate to provide feedback on all of these new sessions. They're all included in your existing membership and will each be scheduled at least twice a week so you can get a chance to try them out. So try them and let us know what you think!
Shay Shay is excited! Are you?
At the 0:00 -
3 rounds for time:
30 medball abmat sit ups
15 handstand push ups
At the 15:00 -
2 rounds for time:
50 air squats
40 push press (75/55)
30 pull ups
At the 35:00
60 dumbbell snatches (45/30)
60 dumbbell overhead lunges
Posted by Commish
Have you ever bumped into a friend that you haven't seen for a long time? You know the person I'm talking about: the guy or girl who sat next to you in Chemistry during your junior year, you're friends on Facebook but haven't talked in a few years, keeping tabs on them only by way of the pictures that they post and the places they check in at. Yeah, we all know a couple dozen people who we've fallen out of touch with. Well, I ran into one of those people last night and after a few laughs about high school the inevitable question arose: Dude, what is this CrossFit thing you're doing? I've seen the pictures, it looks insane!
I realized that I have had this dialogue with former classmates from just about every school I've attended including a pal from 1st grade who moved to Colorado and sent me a message because he wanted to get his health and fitness in good working order. Most people find themselves in a CrossFit class after being encouraged (or dragged) by someone they know. It's this initial referral that sends them diving down the rabbit hole in search of better fitness - people notice if you stick with it. Take a second and ask yourself how you got here and what other people's reaction has been to your progress. Sound off with your stories in the comments!
P.S. New whiteboard pictures are going up on our community board - if you haven't taken your new picture yet let one of the coaches know!
Thor's dogs gave him quite a workout during the last Sunday Funday!
A. 5x3 snatch balance
B. EMOTM for 14 minutes:
odd - 15 wall ball (20/14)
even - 200m row
Posted by Commish
..you are right. The mind is a powerful tool that can either be your greatest asset or your strongest enemy. Quite often we find ourselves judging ourselves and our abilities based on how we feel about certain things or on outdated assumptions of ourselves.
When you come into the gym and already put a limit on the amount of weight you'll lift that day ("135 is SO HEAVY, there's no way I'll get past that!"), then you're limiting both your performance that day and your potential growth over time.
Instead, I'd suggest removing preconceived notions about your capabilities. Come into each workout with an open mind and the intention to do the best you can. Listen to your coaches as they tell you what to expect and how to approach each workout and follow their suggestions.
Be positive in your mindset and your progress will speed up. This doesn't mean that you can't have bad days; it just means you shouldn't let bad days hurt your feelings.
For the rest June we are offering a special on t-shirts. They will be buy one, get one free! The sale applies to all available sizes and styles. Get them while they're hot! They won't last long.
A. 3x3 suitcase deadlift
*3 sets of 3 on each side
*use the same weight across
B. EMOTM for 16 minutes:
odd - turkish get ups (alternating sides each round)
even - rotating static hold
*side plank left, side plank right, hollow, superman
Posted by Armen.
Tonight's Athlete Profile is from Jenny Martinez. She is in the gym consistently, week after week, in the 7:30 A.M. classes and Saturdays. Jenny’s work ethic and positive attitude encompass everything that I love about coaching at CrossFit 818. Watching her crush big weights during Saturday Wreck Shops is an inspiration.
Ladies and Gentlemen… Jenny Martinez
When did you first start CrossFitting?
I started Crossfit in April 2013 at CrossFit 818.
Tell us about your sports and fitness background:
I grew up in a sedentary household with plenty of unhealthy foods and a lack of activity. I struggled with my weight throughout most of my life. At my unhealthiest, I carried an extra 100+ pounds on my 5’4” frame. Needless to say, I was extremely unhealthy.
How did you first get exposed to CrossFit? Take us back to your first WOD...what was it, and how did it feel?
I had reached a much healthier weight by 2012 and was feeling great. I wanted a challenge and was bored at the gym. I tried classes like yoga or dance, but they were not for me. I learned about CrossFit through a coworker who encouraged me to try it, so I gave it a shot.
I was terrified to step into my first class but Z eased my newbie anxiety. My first day included skill work on the snatch + 100 OH squats. The warm-up was enough to wipe me out, but I was promptly reminded that I hadn’t made it to the actual workout. I got halfway through the WOD and was hooked the moment I touched that barbell.
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)?:
Physically, I lost even more weight after joining CrossFit. I started to get stronger, was breathing better during exercise, and my energy levels increased. The warm-up runs and exercises actually started to feel like warm-ups!
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected?
A side effect of growing up unhealthy was that I didn’t get the chance to build a relationship with my body or learn what a healthy me was like. CrossFit taught me to listen to my body and understand what it was telling me, not just during workouts, but also throughout the day.
I learned that we can be our own worst enemies. I was letting my mind consistently tell my body what it could do, when in reality, my body was capable of so much more. CrossFit gave me a way to attain what I thought was unattainable during every WOD. Be successful, focus, and embrace failure as a positive part of the process.
I also became aware that I had internalized a lot of negative messages about my body from all kinds of sources. I spent too much time and energy thinking about what I was not that, I didn’t stop to appreciate what I WAS… so I changed that. I started to appreciate my body for the amazing machine that it is and learned to love it. This includes even those (formerly pesky) hips and thighs that I now know are responsible for helping me move very heavy things around with authority. In short, CrossFit taught me a lot about myself and introduced me to, well, me.
Please share with us any favorite CrossFit / CF 818 moments:
My fellow CF 818ers never fail to brighten my day. A smile, high five, friendly chat, or encouragement as I push through a workout go a long way. Having fun in class is also appreciated. I’m not quite sure where else I’d be able to have an early morning discussion about comic books with my workout.
The coaches are wonderful. They have never missed a beat in supporting me as I work toward my goals and consistently push me to be better than I was yesterday. Their support has been invaluable as I work toward my next goal, being strong. Not only have they helped me identify attainable goals, but they have also helped me develop a plan and have supported me as I move forward.
Any advice for people just getting started?
We’re capable of so much more than we think we are— so get out of your comfort zone, scale the workouts as needed, and be proud of your accomplishments. We’re not 100% all of the time either and that’s OK too. Whatever you choose to do, work hard and be consistent. Seek support and work even harder.
What are your hobbies, interests and/or talents outside of CrossFit?
Sewing, photography, learning to work on my car, hiking, camping, cycling, and nerdy things are some of the things that I enjoy.
10 deadlifts (100% of A)