Have you ever checked the blog, read the workout, and thought, "Nope, nope, definitely not"? I'll admit that I have. But, if my first reaction is a big fat "no", I try to figure out why before nixing the workout completely. Does the workout look boring? (Maybe.) Does the workout contain movements I don't like? (Usually.) Do I not like these movements because I'm not good at them? (Most likely.) Do I have an injury? (Probably not.) Will I get better at _______ if I do this workout? (Duh.) Should I suck it up and go workout? (YES.)
If you see a workout on the blog and your reaction is immediately, "I'll pass." I'd try and figure out why that is. Unless you have an injury and the workout is going to aggravate your injury further, cherry picking is a no-no. Workouts that look "boring" on paper, may be more fun than you think, or their purpose may be to develop better mental toughness. Workouts that have movements you need to improve on, are always a good idea. The only way you get better at something is to practice, practice, and then practice some more. So, workouts with those unfavorable movements are just another opportunity to practice. Leave the fruit picking to the farmers and come in for a workout.
Natasha and Sally putting in work on everybody's favorite movement: thrusters.
A. 5x3 paused back squats
*warm up to a heavy three, then use that weight across
B. 3 rounds for time:
20 goblet squats (70/53)
30 kb swings (70/53, USA)
40 double unders
Posted by Megan
Happy Monday! Sometimes you have to get outside and climb a mountain - which is exactly what a handful of your fellow 818ers did yesterday at Brand Park! Also, keep your eyes out for other awesome events in and out of the gym. In the meantime, climb a mountain this week, literally or figuratively, and enjoy your accomplishment!
A. 8 rounds for quality:
8 kettlebell deficit RDLs
8 strict pull-ups
B. 20 rounds of 0:30/0:15 work/rest
overhead plate sit-ups (45/35)
*alternate movements after each interval
Posted by Commish
Happy Friday! Here is the info you need if you'll be attending the hike on Sunday:
Who: CrossFit 818, family & friends
When: Sunday, June 14th at 9:30 AM
Where: Brand Park, 1601 W Mountain Dr., Glendale, 91201
What to wear: It's going to be warm and sunny, so shorts and t-shirts
What to bring: Sunscreen and water
We will meet in front of the library at Brand Park at 9:30 AM, and begin the hike at 9:45 sharp - don't be a straggler! The path we will take is relatively short (~1/2 mile, one way), but does have some steep portions. You'll want to wear a pair of shoes that are fit for dirt and loose gravel. Despite the June gloom, the forecast looks sunny and warm, so you'll want to have sunscreen and water with you - a hat and sunglasses wouldn't be a bad idea, either. The entire hike will take about an hour and a half, and we'll have a chance to take some awesome pictures along the way! If you have any questions, shoot me an email at firstname.lastname@example.org. See you Sunday!
Flashback Friday: last year's Sunday Funday hike!
6 rounds for time:
24 walking lunges
Posted by Commish
We've done a couple of workouts recently that have really taxed our grip. If you ended up with a torn callus or blister, you're not alone! Check out this rehashed blog I wrote awhile back about taking care of your mitts:
Hand care isn't the most interesting topic, but it's definitely an important one. As CrossFitters we have all had run-ins with calluses, blisters and cuts on your hands. There are a couple tricks that you can use to make sure that minor injuries to your hands don't prevent you from working out. In addition to keeping your hands clean it helps to use hand balm (not hand lotion), exfoliating calluses with an Emory board or pumice stone and taping properly if you get a blister. I found this video on taking care of your hands by Donny Shankle - he is a total badass, if he takes care of his hands so should you!
Arbi truckin' along during a plate run!
A. EMOTM for 12 minutes:
2 Front Squats
*add weight every 3 minutes
B. 4 rounds -
AMRAP 4 Minutes:
3 Thrusters (115/83)
6 Box Jumps (30/24)
Rest 1 minute
Posted by Commish
Isaac Newton's First Law of Motion can be paraphrased as: an object at rest tends to stay at rest and an object in motion tends to stay in motion (until it's acted upon by an outside force).
Your fitness is a lot like trying to get a 500lb. boulder rolling. When it isn't moving at all, it can seem impossible to get moving. Your first few weeks at CrossFit 818 were probably a time of struggle and acclimation, however with the help of your coaches and fellow CrossFitters you finally got that boulder rolling. As you continue to push that boulder, it rolls more easily and eventually it takes a relatively small amount of effort to keep it going. Don't get complacent, however, because that boulder will eventually stop rolling if you stop pushing, and then you have to start all over again to get it rolling again. Don't wait until that boulder stops moving completely; if you need help keeping your fitness rolling, reach out to your coaches and we'll help you stay on track!
A. "Bring Sally Up"
Back Squats (135/95)
B. 3 rounds for time:
Posted by Zareh.
If anyone watched the Central Region of CrossFit Games Regionals last week, you would have seen an amazing comeback despite devastating circumstances. I'm talking about Julie Foucher. Prior to regionals, Foucher said this would be her last regionals and last Games provided she placed top 5. As day 1 came to a close, few doubted Foucher's ability to top the podium by the end of the weekend. But with less than 90 seconds left in Event 3, Foucher tore her Achilles tendon on a box jump. She struggled to stand, but still managed to get 4 more reps in by jumping and landing with her good leg. After the event, there were a lot of questions as to the severity of her injury, and whether or not she'd be able to finish out the weekend. Below is a video of event 4. Foucher did what she could the rest of the weekend, and her performance during event's 4, 5, and 6 were all so inspiring. With or without a boot, Foucher is a great example of hard work and dedication.
Foucher finished 8th overall at the Central Regional.
Without dropping the bar, complete the following sequence 7 times:
*Start light and increase weight each round
*Rest as necessary between rounds
Posted by Megan
Attention 818ers! This coming Sunday, June 14th, we will be holding a Sunday Funday hike at Brand Park! We will meet in the parking lot near the library at 9:30 AM, and start the hike at 9:45. More details will be released on the blog later this week, but for now, mark your calendar and pass on the invite to family, friends and dogs!
Jun doing his best impression of Rafiki and Simba with a kettlebell.
A. Handstand Practice (Handstand, HSPU, Handstand walk, etc.)
B. AMRAP 20:
20 Plate Snatches (45/35)
20 Overhead Walking Lunges
200m Plate Run
Posted by Commish
Before becoming a coach CrossFit was a hobby and a fun way to stay active. I spent a lot of time watching behind the scenes videos from past Games and marveling at the things the top athletes would do. I learned that going to the gym and working hard is just one of the things that makes up a healthy lifestyle. Here are a few of my favorite reads for athletes who are looking to compliment their sweat equity with some good information:
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.
Timmy going for a stroll!
A. 1RM Back Squat
B. AMRAP 12 Minutes:
32 Double Unders
Posted by Commish
Two benchmark workouts and a 5RM deadlift have been on the agenda, and it's only Wednesday... Yep, it's testing week. I see the looks on faces - for most it's a mix of apprehension and excitement. The former because you know how difficult "Helen" can be, and the latter, because you've been training hard for a couple months and you want to PR.
Equally important as giving it your all during a benchmark, is writing down how your result. You can't move what you don't measure. When I inquire "Hey, everybody! What's your 5RM deadlift?" before class and I'm met with a handful of blank stares, I can tell that not everyone has been particularly scrupulous when it comes to logging their workouts.
Here's my take: if you're coming to CF 818, you've made a conscious decision to put a little more effort into fitness, so, you should (naturally) want to track your progress. You don't necessarily need to log every single workout, but strength and metcon benchmarks are a must. Snap a picture of the whiteboard, jot it down in a notebook, if you have a photographic memory, use it. Testing time comes around once in awhile, so this isn't a huge undertaking. Trust me, having a map of where you've been really helps you and your coaches on the road to your next PR.
You know Javi is gonna log his max Turkish get-up!
5 Rounds for time:
15 Power Snatch (95/63)
10 Lateral Hop Burpees
*Rest 1 minute between each round
This past weekend I traveled up to Seattle for a little vacation. While I was there my friends and I decided we would go hike Mt. Pilchuck in the Cascade Mountains which is about an hour and a half north of Seattle. From what I heard it was an intermediate level hike, so I figured I wouldn't run in to any issues. Turns out the 3ish miles it took to get to the top also had an elevation gain of roughly 2,200 feet and we had already driven up the mountain a ways to get to the trailhead. The first half wasn't too bad, I was tired but not enough that I needed to stop or take any rest. The second half of the hike was a whole different story. The elevation started to get to me and once we were making our way out of the forest the terrain became rockier and harder to maneuver. There were several times that I came close to telling my friends I would just meet them back at the trailhead. I was exhausted, I couldn't breathe very well, my legs didn't want to step up anymore, and it seemed to just be getting worse. I just wanted it to be over.
I push my body to it's limits in CrossFit workouts, so why was this so hard for me to get through? This is one of the reasons why we do CrossFit, so that we can do whatever we want out in the real world right? I kept telling myself over and over again, "You've done worse. You just did Murph 5 days ago for crying out loud!" But even with all that, I still couldn't escape the voice inside my head begging me to stop. With less than a mile left until we reached the peak, I changed up my mindset. The whole way up the mountain I realized I was letting myself give in to that tiny bit of doubt I had tucked away in my brain. That bit of doubt that says, "You can't do this." I've beat that voice many times over again in the last 3 years. What made this hike any different? To be completely honest, I was afraid. The second I started feeling like no matter how deep a breath I took, I couldn't seem to get enough air in, I let that little bit of doubt rush in and take control. I have asthma so not being able to breathe is a very real problem for me, despite not having had an attack in years. That fear of not being able to breathe was keeping me from finishing the hike. But was I really unable to breathe? Or was I just getting so worked up by the fear, that I was making it harder on myself? I took a few big deep breaths and tried to calm myself down. I gave myself a little pep talk filled with a lot of positive affirmations and a few stern "suck it up's." After that, I felt better. That's not to say I was magically at 100%. I was still tired and I had to be aware of controlling my breathing the rest of the way. But I ended up finishing the hike without any serious problems.
Sometimes all it takes is turning your attitude around and switching that "I can't do this" into "I can do this. Now watch me." When we're afraid of something, it's really hard to make that switch. Your mind will fight you tooth and nail before allowing you to push passed that fear. But when we do, it's always worth it.
The view from the top of Mt. Pilchuck. #worthit
A. 2rm push press
3 rounds for time:
21 KB swings (53/35, USA)
12 pull ups
Posted by Megan