While watching the opening ceremonies on Friday evening….We were discussing the differences from this year in 2012 compared to Beijing in 2008.
It got me on a path to thinking how far I have come in my life since 2008, and where would I be for the Rio olympics in 2016?
I feel that many of us look at our lives very similar to how we view ourselves (our bodies, our workouts etc…).
When I think back to all that I have accomplished these last four years the results astounded me…
I have built and sold my dream gym….
I have 7 health and fitness certifications I have received.
I have 4 nutrition seminars I have attended.
I have completely transformed my body.
I have created my own nutrition seminar.
I have the opportunity on a daily basis to inspire 151 athletes at CrossFit 818 and I feel so blessed to come to work each day!
I have a husband whom I love more than life itself and without him these last four years would have been incomplete!
This is just a few bullet points that I listed as my mind raced through all that I have accomplished in four years!
So where will we be in 2016 for the Rio olympics:
I would like to expand my family with children.
To lead, inspire, and educate people especially women globally.
To continue on my own fitness journey always evolving and growing.
Find a place to call HOME… and stay for a while (as my husband and I have moved every year for the past 10 years).
To trademark products, workouts, nutrition information etc.. so that people be the best the know they can be!
So CrossFitters I ask you …. Where do you want to be in the next four years?
It is very exciting and motivating to write this response on paper and see what you can accomplish in the years to come!
Words on Paper are very powerful…. So how are you going to continue to grow, evolve, and inspire others around you from now until 2016 and the many years to follow?
Post your comments or copies of your goals on paper, in the comments below!
3 RM Thruster
AMRAP 8 minutes:
8 box jumps (30/24)
8 slam balls
Posted by Annie
As our community continues to grow, I find it important to revisit the importance of community and consistency.
All of you have heard us talk about consistency when it comes to your fitness and nutrition. Consistency in this context means continuing to show up despite whatever else may be happening and continuing to make good decisions when it comes to the types and amounts of food you eat. One of the overlooked keys to maintaining this consistency is the group of people one surrounds him or her self with on a daily basis. A strong support group can help ensure that a person stays on track, even when life is throwing that person curve balls.
At CrossFit 818, our community is far different than what you see at a conventional gym. Every class is comprised of men and women who know what it is to push oneself to the edge during their workout. This understanding leads to an environment of support and encouragement that can foster tremendous results through mutual motivation. Those of you who have tried CrossFit workouts on your own (i.e. while traveling) know how different it is to workout by yourself without that community support.
When you see a new face at the gym, don't hesitate to introduce yourself! And for those of you who finish your workouts ahead of the group, always stick around and cheer on your fellow CrossFitters. You never know when you'll be in need of some future cheering yourself to get through the end of tough WoD!
5 rounds for time:
15 Overhead Squats (95/65)
The 2012 Olympics get underway today in London and you can bet that I'll be watching! As CrossFitters we specialize in not specializing. Our goal is general physical preparedness. To that end we use many different movements and exercises, some of which are practiced as their own specific sports. Over the next 17 days, I encourage all of you to check out the weightlifting, rowing, gymnastics, and track & field events, to see how the world's best specialists do in their respective sports. I'm sure you'll find that your experience of those movements and exercises will give you a renewed appreciation for the astounding performances you'll see. You can find the official Olympic schedule here.
Watch one of the Olympic favorites below, Dmitry Klokov, push press (one of the movements in today's complex) nearly 500lbs!
"The Walrus Complex"
5 rounds for completion and weight:
5 Bent-over Row
5 Hang Squat Clean
5 Push Press
5 Back Squat
*rest as necessary between rounds
Posted by Zareh.
Yesterday was the first time in a long time that I finished last in a CrossFit class. What does this mean, this whole finishing last business? Honestly, not much.
Sure, I prefer to finish first ('prefer' is probably the mildest way I can describe it). I'm certainly much more comfortable finishing really quickly and cheering everyone else on, or fixing myself a post workout shake, or washing my hands and face, or just about anything other than finishing last. But is it something to get pissed off about?..something to get upset about? Nope.
See, I tried as hard as I could. My performance compared to other people may have been terrible, but for where I was it was what I had to give; I performed to the best of my capabilities in that moment, for that workout. If I had just messed around or sandbagged or quit, then I would feel terrible...I would feel like I let myself down and gave up.
But that didn't happen. I had an off workout. My body wasn't ready to give me everything I expected of it, and there's nothing wrong with that.
Where people tend to get messed up is when they expect so much from themselves that they set unrealistic goals. If you hold yourself to an impossible standard, you'll never be content. Even if you were to do amazing things (which all of you are), you'd never be happy, never be pleased with yourself, because you're still not quite "there".
The key to success here is to show up and try hard every day. Some days you'll feel on top of the world and some days you'll feel like everyone is stepping all over you. The secret is to realize that this whole journey will have its ups and downs, that you'll get crushed some days and dominate on other days, and that all that matters in the end is that you showed up and gave it your all.
A. 3RM Jerk
B. AMRAP 12 minutes:
5 Front Squats (155/105)
5 Strict Chin-ups
Posted by Armen.
I believe in excellence being practiced no matter what your current skill level is. If you are an elite athlete it is a direct effect of your practice, attitude and consistency that has gotten you there. If you are are a beginner you can adopt the same traits as the best and eventually with that same practice, attitude and consistency you can not only become elite but have the potential to beat the elite. Last week I discussed the MINDSET OF THE ELITE and how they think. This week I want to show you the principles you need to adopt to become one!
Show Up Everyday.
What separates the best from the rest is showing up everyday. How many times have you wanted to ditch a workout? Did you? Or have you ever let a bad day at work carry over to your workout? Highly Competent CrossFitters (lets call them HCC) not only show up physically, they show up focused, positive and ready to BRING IT everyday!
HCC's are always searching for ways to learn, grow and improve. First they journal and track their progress religiously (can't improve what you can't measure). Second, they find what they need the most work on. Lastly, they develop a plan and commit to improvement daily.
Follow Through with Excellence.
I've never met a person I considered competent who didn't follow through. Willa A. Foster said, "Quality is never an accident; it is always the result of high intention, sincere effort, intelligent direction and skillful execution; it represents the wise choice of alternatives." Performing with a high level of excellence is always a choice, an act of the will. I've have come across a lot of people that say they will do anything to accomplish their lofty goals, but when it comes time to commit or the 'going gets tough' all I hear is a ton of excuses and very little action. I have always said there is someone out there who is less athletic, has less money, more obstacles, less support, less time that is getting the results you want... So why can't you?!
Accomplish More Than Expected.
HCC's always go the extra mile. For them, good enough is never good enough. One of my favorite quotes of all time is, "The body will quit a thousand times faster then the mind will". Especially in the heat of a WOD we all have more in the tank, we can push harder, stay more focused and be in control. Every time we push ourselves harder then we 'think' we can we stretch our comfort zone. And every time we stretch our comfort zone we prove to ourselves we are capable of more.
HCC's do more than perform at a high level. They inspire and motivate the people around them to do the same.
Where do you stand when it comes to getting the job done? Do attack the workout with a fervor and perform at the highest level possible? Or is good enough sometimes good enough for you?
Reflect back on your workouts this past year, where have you consistently performed? Do you compete at the level of the group? Or do you help raise the bar of the group?
Inspiring others is a two way street. First, you help others raise their performance by bringing the intensity and positive attitude to the class. And in return you get a better group of classmates that will add to your workout and performance. It's a WIN-WIN!
A. 1000m row for time
B. 5 rounds:
100m Farmer's Walk (AHAP)
Post by CMO.
I had a great discussion with Chris last night in regards to nutrition and rewards.
Many of our clients will come to us two weeks, a month, maybe even three months in, and ask the infamous question ….
“I am completely Paleo, and I am not seeing any results”….
My first thought (and mostly the case) is that these people are not eating as “Paleo Perfect” as they think!
They automatically assume that since they are not eating bread and dairy they are 100% Paleo…. WRONG!
Typically I have a client bring in a week’s worth of food logging and 99% of the time they are not as Paleo as they believe.
So it got my husband and I on a great discussion as to why people believe that they should be rewarded in some way for eating healthier or bettering themselves.
Isn’t the reward the fact that you look great, feel great, sleep great, and have way more energy than before (just to name a few things that Paleo will help you with)?
Why as a society in general do we feel that we should be rewarded for being healthy?
Isn’t getting healthy the reward?
How much better would the world be if we “rewarded” ourselves with beneficial foods that taste delicious and lead us on the path of long-term health and wellness!
Think about all the health problems that would diminish if we changed our mindset just a little bit. Instead of reaching for ice cream for dessert we reached for frozen bananas.
Or going out to dinner with friends consisted of a burger without the bun and salad with olive oil and vinegar.
These are very simple tweaks that lead to long-term results and success! Not only will your body look the best it has in years, the inside of your body will far exceed the benefits!
CrossFit 818'ers do not think that you are some group of elitist that should feel entitled or rewarded for eating and living a healthier lifestyle!
Instead, make your reward be the incredible benefits you will receive from living this lifestyle day in and day out!
Posted by Annie
Four months ago, I wrote this post. Every now and then I like to revisit some of my favorite quotes in order to remind myself of important things I may have forgotten at some point. Here's a reminder about the importance of being versatile and adaptive.
"Now you put water in a cup, it becomes the cup; You put water into a bottle it becomes the bottle; You put it in a teapot it becomes the teapot. Now water can flow or it can crash. Be water, my friend."
Bruce Lee is amazing. Although we all know him as an untouchable martial artist, he was also a philosopher, thinker, and student of humanity. Here he brings up an interesting point about human versatility, power, and the ability to adapt.
The way I see it, his point is that we shouldn't allow ourselves to be constricted by what we're told we can do or by what we think we can do. Instead, be like water: don't think about what is expected of you or about what you expect of yourself. Function only as the current task requires, but have the mindfulness to shift strategies as necessary.
Be water, my friends.
A. 3RM Back Squat
B. For time:
9 Overhead Walking Lunges
15 Overhead Walking Lunges
21 Overhead Walking Lunges
Posted by Armen.
Some of you may remember our "CrossFit 818 - Standing Challenges" board where our current members board used to be... for those of you who don't, check out the picture below! On the board there were three challenges of varying difficulty with various prizes for completion. While the coaching staff decided to remove the Standing Challenges for various reasons, I've decided to bring one of the workouts back for a one day mini-event: The Gauntlet.
The Gauntlet was the final workout in the 2009 CrossFit Games Hawaiian Sectional and today you'll have an opportunity to give it your best shot. (No cherry-picking clause -->) As with all of our workouts, we will scale this workout to your individual level of fitness, however you won't be eligible for the prize unless you complete it as written. Good luck!
1. Men's and Women's Highest Score Rx'd - 1 Bag of SFH Pure Protein
2. Standing Challenge Redux: Any man to reach 7+ rounds of Cindy (470 total reps) or any woman to reach 5+ rounds of Cindy (410 total reps) receives a 3-month upgrade to Unlimited (any Unlimited member who beats the challenge will receive 3 additional months training). Workout must be completed as prescribed.
30 minute running clock-
50 Thrusters (45/33)
3 Snatches (135/85)
15 Wall Balls (20/14)
AMRAP in remaining time:
Posted by Zareh.
The 2012 Summer Olympics are right around the corner and I'm super excited. I've always been a fan of competition and of impossibly cool athletic performances, but ever since I started CrossFitting, I've paid more attention to sports, especially the Olympics.
Considering CrossFiter has elements of Olympic weightlifting, gymnastics, and sprinting in it, I now have something to compare myself to. I can watch the 400m sprints or the ring routines or the weightlifting competitions and be even more amazed by the insane feats of athleticism and fitness because I have a context to compare it to.
Guess what? You also have that context! Try to check out as many events as you can, especially the ones that have some place in our own training; you'll have even more appreciation for the abilities of these world class athletes.
A. 1RM Turkish Get up
Kettlebell Swings (70/53)
Box Jumps (24/20)
*run 100m after each round
Posted by Armen.
Continuing on with our theme of the CrossFit Games recap.
How do the ELITE Think??
Watching the CrossFit games this past weekend was amazing, inspiring and educating. To be able to see the best of the best CrossFitters all in one room is an eye opening experience.
I have always been of the opinion that more of your success with CrossFit (and your overall life) has to do with your Mental capacity more so than your physical capacity. The way the Elite CrossFitters think is the main reason why they are the Elite.
Here are the Mental characteristics of the Elite:
-They all have a coach. It is much more productive to have someone with a third party objective to help you skip unnecessary steps and push yourself further.
-They are cool under pressure. If you were to watch their faces in the heat of competition in each event they are always in control, constantly breathing throughout the WOD and stick to their game plan.
-They are always positive. I didn't see anyone complain about a WOD, movement, weight, etc... They understand that to be the best it doesn't matter what the WOD is, how HOT is was, how HEAVY the weight is, it only matters who they are. They trust themselves, the training they have put in, their support group around them, focus on the task at hand and block out any negative thoughts!
-They have appropriate goals and expectations of their performances. CrossFit is a numbers game. They know their numbers. They know what it takes to hit those numbers. They are focused on hitting those numbers.
-They don't worry about other competitors or uncontrollable factors. They understand that they are 100% responsible for their success. Their success has about nothing to do with anything outside of them and has everything to do with everything inside of them.
If you notice all of the techniques they use, you COULD use. I find that the elite are not that much further ahead than any of YOU. In fact, a lot of them were in your shoes at one point. They were on your physical and athletic level. The only difference is they have put the extra work, stretched they self belief/self-worth and are determined to reach their FULL potential.
By adopting the traits of the best and staying committed you can set yourself to join them and be the best.
What are you waiting for?!?!
AMRAP 4 minutes of-
8 Wall Balls (20/14)
10 Slam Balls
1 minute rest
Post by CMO.