First off, I'd like to acknowledge everyone who participated and supported our CrossFit 818 softball team. Despite having a number of players with little or no experience, we represented ourselves well and we look forward to the winter softball season! Anyone who is interested in playing or coming out and cheering should speak with one of the coaches or Geoff Yazzetta for more details.
Regular classes are cancelled on Monday, September 3rd in observance of Labor Day, however the gym will be open in the morning for the team Trevor Win'e workout. Sign up at the gym and come out and celebrate your day off with a kick ass workout.
If you haven't signed up for the CF818 Fight Gone Paleo Challenge, what are you waiting for?! Sign up on the dedicated whiteboard or speak with one of your coaches.
Beginning on September 12th, every Wednesday and Friday, we will be adding one morning class and shifting each class a half hour back. So on Wednesdays and Fridays you will have the option of choosing from 6am, 7am, and 8am classes (Mondays, Tuesdays, and Thursday will remain 6:30am and 7:30am). We're doing this to continue providing you all with the best environment to CrossFit and your feedback is greatly appreciated!
Today's Workoutstarting a running clock:
2 rounds of
30 squat cleans (95/65)
(17 minute cap)
at the 20 minute mark:
25 push press (95/65)
25 double unders
50 kb swings (53/35, american)
25 double unders
(12 minute cap)
Posted by Zareh.
So the Fight Gone Paleo Challenge is gonna start up soon (September 7th is the official start date) and there are a few very important details that you've gotta know in order to do the best you can over the course of the course of the challenge.
Logging your nutrition
Remember that this challenge is both about your nutrition and performance, so logging your nutrition is going to be a key part of winning. How key? If you don't log your nutrition, you could be disqualified! So what's involved? It's very simple: you'll create a new gmail account, join the 818 Paleo Posse Group, and get access to the Fight Gone Paleo Food Log.
Go to Gmail.com and click the red button in the top right corner that says "Create An Account." Follow all the instructions on the site and fill out all the info it asks for. When it asks you for your email you will use the following template: first initial, last name dot 818 paleo posse @ gmail dot com. So if my name is John Doe, my new account is "email@example.com." If you have any trouble with this, let us know and we'll help you getting this set up.
This account is required for a couple reasons: 1) to participate in the online google groups forum, 2) to have access to the official food log. Both of these are required for the challenge. We can help if you have any issues with these, so no excuses.
Once you've got this email set up, email either firstname.lastname@example.org or email@example.com and we'll share the food log document with you so you can get started!
If you participated in our last Paleo challenge, you can use the same email address you used last time. Just be sure to get a hold of me or Chris so we can send you the food log for this challenge.
Attending the Paleo Posse meetings
You've also got a great opportunity to get even more out of this challenge by attending our weekly Paleo Posse nutrition meetings on Monday nights at 7:30 PM at the gym. The meetings will run anywhere from 30 minutes to about an hour. You'll have a chance to check in with everyone else, talk about the easiest/hardest parts of the challenge, and even learn some tips and tricks for success.
These meetings are not mandatory, but if you do attend, your chances of winning will significantly improve. Last time we did a challenge like this, almost everyone who won a prize regularly attended the weekly meetings.
Using your extra class
The extra class that comes with the challenge is exactly that: an extra class every week for 6 weeks. There are no strings attached, no specific time you need to show up, no tricks at all. We want you to have everything you need to succeed and this challenge is about improving your physique and improving your fitness too, so you just get to take one more class each week. You'll sign in for it just like usual and if any issues arise during that process, let one of the coaches know so we can take care of it on our end.
Taking your before pictures
Yes, yes: we will need to take both before and after pictures for this challenge. How else will we know how much your physique has improved?! So how will that work? You can take your "before" picture at any time starting Friday September 7th. On Friday, each class will be designed in order to have a little time in the beginning of class for pictures to be taken. If you can't attend on Friday, don't sweat it: Saturday afternoon, during the Wreck Shop, will be a perfect time to come in to get your picture taken! And if that doesn't work, let one of the coaches know and we'll gladly find a new time to make it happen.
Getting your prelim "Fight Gone Bad" score
You'll have to get a prelim score for your "Fight Gone Bad" in as soon as possible! Luckily you'll get a chance to do "Fight Gone Bad" all day on September 7th during class. If you can't attend class on Friday, your best bet is to come in on Saturday afternoon to the Wreck Shop to make it up. If you can't make it up then either, you should talk to one of the coaches so we can schedule a time for you to come in and get it done!
I know this is a lot of info, but I promise it's not that complicated. If you have any questions, email me (firstname.lastname@example.org), or ask one of the coaches and we'll help you out! Good luck :)
AMRAP 12 minutes
1 snatch complex (as heavy as possible)
10 pull ups
**1 snatch complex**
3 snatch grip deadlifts
3 power snatch
3 overhead squat
Posted by Armen.
I believe CrossFit is just like the old TV show 'Cheers'? You remember the theme song, “Making your way in the world today takes everything you’ve got. Taking a break from all your worries, sure would help a lot. Wouldn’t you like to get away? Sometimes you want to go where everybody knows your name, and they’re always glad you came. You wanna be where you can see, our troubles are all the same.”
Our lives are compiled of great days and horrible days. Some days we are stressed out to the max, other days are just okay, but in any case it is nice to be surrounded by friends and family. On a great day you want to share
your excitement and when life strikes you with a low blow you need to be surrounded by support. Our community at CrossFit 818 is becoming the 'Cheers' of your life but instead of booze we have barbells.
Day in and day out, one thing I look forward to is going to the box. I
consider everyone at the box my friends and extended family. This box is a place where I can celebrate victories or help pick me up after suffering a loss. When I don’t make it to the box, I miss it. There is something special about being surrounded by people that have very similar goals and values, especially when they are so positive. I now find it hard to hang or be around non-CrossFitters. CrossFitters live life big, they don’t watch it pass on by.
In the last 531 days (actual days since the first WOD) I have gone through plenty of life changing moments with a lot of you. From the crazy PR's in class, witnessing many 1st pullups, to pool parties, challenges, lunch pumps, funny facebook pics, the 1 year anniversary party, or just hanging out on a random Saturday night and all of a sudden 15 CF'ers show up. I have made friends I feel like I have known for years. Each day I am blessed to come to a place and feel like I am living the dream.
Our community is irreplacable!
What is your 'Cheers' moment(s) the last 531 days since you have become part of our community?
4 rounds for time:
100m Waiter Walk (50m left, 50m right)
24 Goblet Drop Lunges
12 Push Ups
Post by CMO.
I found this posting on one of a friends Facebook pages, and I wanted to share the importance that these twenty items bring. Keep this list close to your vision daily and read it often, as words are very powerful and the more you can keep this list in your vision the more impact it will have on your life.
I am a big advocate of looking at the glass half full, you can see the good in any situation and when you do you become so much stronger, happier, healthier, etc….
So here are 20 things I want to add to my life to keep me on a Road to Being the Best Me that I can Be!
1. Know that With God All Things are Possible
2. I will make decisions necessary each day to Win Big in my Life
3. I will love myself and my husband more and more each day!
4. I will plan my day EVERYDAY!
5. I will set a standard of excellence for myself and my clients!
6. I will not allow negative distractions or the opinions of others to interrupt my visions and goals.
7. I will strive to be the best coach and leader to my clients each and everyday and help lead them to their paths of greatness.
8. I will hold a level of expectation for myself, my family, my friends, and my clients!
9. I will wake up each morning with a mission to inspire, empower, and teach!
10. I will believe in others more than they believe in themselves!
11. I will be mentored and lead my people who inspire, teach and lead individuals on a path to great success.
12. I will remove my ego, and not let other people’s drama get in the way!
13. I will keep the “Eye of the Tiger” mindset and keep a clear vision of what it is I am doing and where it is I ultimately want to be.
14. I will do my best to lead people to become healthy and happy and in return I will be happier and healthier!
15. I will not wish it was easier, I will just choose to be better!
16. I will let my fear drive me not lead me astray!
17. I will do my do diligence to journal each day and see my progressions and growth happen on paper!
18. I will take pride in the things that I have and work harder for the
things that I want.
19. I don’t believe in Luck, so I will prepare myself for when the opportunity presents itself.
20. I will represent “Fit Chic” and empower women to believe in themselves and love the person that they are!
Here is the article from MindBodyGreen regarding the 20 Things that You Shouldn’t Tolerate?
Keep both of these close to you, and read them often!
Which of the 20 things are you going to take away from this?
Post in the comments below…..
3 rounds for time of:
135 pound Hang power cleans, 10 reps
Posted by: Annie
"The dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price." -Vince Lombardi
CrossFit isn't easy. Many of you experienced a period of acclimation, when you first started with us, in which every day was a struggle. You might have been extremely sore the day after workouts, or frustrated with your progress on highly technical movements, or even figuring how you need to balance your fitness with you busy schedule. Don't worry, that's a normal part of your journey towards a fit and healthy life. The key is to continue working everyday towards success.
After a few weeks of CrossFitting, we've also asked each of you to evaluate your nutrition and sit down with us to determine how best to move to clean and healthy eating. Changes to your nutrition can be as difficult (and in some individuals' cases even more difficult) as starting CrossFitting. Stick with it! We know it is hard, but we also know it is worth it.
And always remember your coaches are here to help you with whatever you need to achieve your goals!
"Death by Death by Death by Death"
Wall Balls (20/14)
Box Jumps (24/20)
KB Swings (70/53, American)
*All Movements increase by 2 each minute
*Continue each movement until you can no longer
complete the requisite number of reps and then
move on to the subsequent movement
*Every movement starts at 2 reps
Posted by Zareh.
We thank you all for your input and and t-shirt designs, but we had to narrow it down to one for our new CrossFit 818 T-shirts. While there were many we liked, one clearly stood out as representing CrossFit 818 and how we roll as a community:
"I miss my globogym." -Said nobody, ever
The funny thing is that we don't know who put this up on our board! So if you were the one who contributed this awesome t-shirt slogan, step forward and claim your prize (and adoration from the CrossFit 818 community!) We'll keep all of your suggested mottos and designs in our files for future consideration, so thank you again for participating. Look out for those new shirts in the next couple of weeks!
I'd also like to take this opportunity to remind everyone about the proper way to use the CrossFit 818 Pro-Shop. All items taken from the Pro-Shop must be marked down on the sign-in sheet (whether you tell a coach about it or not). Please be as detailed as possible about what you're grabbing. We take pride in our community's ability to be accountable and on point with all Pro-Shop purchases, so please continue to take an extra-second to make sure you accurately and fully mark down everything you grab.
50 Power Snatch (135/95)
50 Pull-ups (Chest-to-Bar)
50 Push-ups (Competition)
*AMRAP Power Snatch 1st minute
*AMRAP Pull-ups 2nd minute
*AMRAP Push-ups 3rd minute
*AMRAP Power Snatch 4th minute...
So on so forth. If you finish one movement,
you will simply alternate the remaining 2
movements until you finish all reps.
Posted by Zareh.
So we all know about the Labor Day Trevor Funtimes (refer here if you have no idea what I'm talking about), but what about our next big Challenge? Well, I'm happy to present you with...The Fight Gone Paleo Challenge! Here are the details:
When: September 7 - October 26
What: We love Fight Gone Bad. We love Paleo. We love Challenges. Join us for an awesome chance to improve, learn, and implement some great life changes! There will be two parts to the Challenge: The Workout and The Paleo.
The Workout will be "Fight Gone Bad", a classic CrossFit workout that's a whole lot of fun. You'll do the workout on September 7th, then repeat it again on October 26th.
The second part of the Challenge, The Paleo, will involve taking before and after pictures.
Prizes: There will be three categories of winners - 1) Most Improved, 2) Highest Score on FGB, and 3) Spirit of the Challenge. The Most Improved wil be a combination between improvement on Fight Gone Bad and improvement on the before and after photos. The Highest Score will be a prize for best performance on Fight Gone Bad in both women's and men's RX. Spirit of the Challenge is a coaches' choice prize.
Winners will get a variety of prizes from us and from a handful of sponsors we're nailing down!
How: Starting Friday, August 24th, you can sign up for this Challenge on the board where all the t-shirt slogans are. Writing down your name on that board is a commitment to the Challenge and we will charge your CC on file for the entry fee ($60). But why is it $60 to participate in the Fight Gone Paleo Challenge? A few reasons: first, having some skin in the game gives you that much more motivation to keep up with all the parts of the Challenge. Second, the prizes are awesome. For example, last time our winners got a pile of cash, a lululemon outfit, and a bunch of sweet SFH products too! Finally, and this is my favorite part, everyone who participates in the Challenge gets to attend an extra class each week for the duration of the Challenge! That alone is worth more than the entry fee! BOOM!
Got any questions? Hit the coaches up.
Back squat (225/155)
Posted by Armen.
It's not rocket science to know what it takes to get and stay in shape. Eating healthy foods, exercising regularly, varying the movements, time and intensities, getting 8 plus hours of sleep and you are on your way to optimal physical health.
What you must realize is that so much of your success with your short and long term physical health is determined
by your mental health.
Staying Mentally FIT is just as if not more important than staying physically FIT. Below are the top 5 tips to staying
1. Be a constant optimist full of possibility.
I like to call this, "ABP". Always be positive. You will become what is constantly on your mind. If you are a positive and motivated person then you will look for and attract opportunities. If you are negative and focus your thoughts what you don't have that is exactly what you will continue to have.
2. Focus only on what you can control don’t spend energy on factors out of your control.
The things you can control are known as your influence (within my game). Think of things like the number of workouts you do in a week, how much sleep you get, your mobility habits, what you think about daily, how do you plan (workouts, food, career, etc...). All of the things you can control can move you forward. The factors that are out of your control are the concerns (outside my game). These are things such as the actual weight you lift, if you go RX'd today or not or how others in your class are performing. Focusing your energy on these things
does nothing to serve you in achieving Mental FITness.
3. Meditate simply spend quiet, alone time sorting through your thoughts & emotions or being still in prayer.
I have read that our bodies need to rest 2 times in a 24 hour period for optimal health, once at night and once during the day. Finding time to mediate even if its for 5 minutes can do wonders to recharge your physical, mental and emotional batteries.
4. Surround yourself with people who really encourage you towards your goals.
We become who we associate with. The people we spend our time with determine what conversations dominate our attention and what observations, attitudes and opinions we repetitively are introduced to. Eventually, we start to eat what they eat, read what they read, watch what they watch, treat people how they treat them and think like they think. All the while you might not even be conscious of it.
5. Have fun, be fun, implement fun… very often.
This is #1 in my book! Fun is always first. Life is short. A lot of us take everything that happens to us so serious. When you are having fun you are happy. When you are having fun you are motivated. When you are having fun
you help others have fun. Having fun is contagious. Do it!
"Row YOU Out"
A. 2k Row for Time
B. 1k Row for Time
C. 500m Row for Time
Rest Between Sets
Post by CMO.
“This Workout is HARD!!!”
“When is it Going to End?”
“I should just do 20 burpees not 30″
“Just stop take a rest, grab some water”
“You can do it, 5 more”
What are YOUR thoughts during your workout?…How do you talk to in your head to get you through the Workout? -
Do you count down? Count Up? -Do you yell at yourself? Encourage yourself?
Are you your best cheerleader? -Do you swear? -Do you look at where others in the class are at? Are you all in the wod, or is your brain else where?
Do you worry about being 1st vs. Last? -Do you breathe??? -Do you cheat??? Or do you want to and don’t? -Do you worry about the coach coming over to check you?
What are YOUR thoughts that surround YOUR head during a Workout?
What you don't realize is your thoughts could be keeping your from taking your fitness to the next level!
Train your brain to say I can and I will, and keep repeating this statement over and over in your head and see what a transformation this will bring to your wods.
I remember a coach once told me, "When your brain says don't pick it up, pick it up and go"! It has been the best advice given to me and really made me much more mentally tough than I ever thought possible!
Post in the comments below…..
400 meter run
21 Kettlebell Swings
Posted by: Annie
It has been incredibly warm recently and I've heard some people complaining about sweat stinging their eyes, which is a common sign of dehydration, so it's time to revisit the topic!
(Courtesy of http://hbmag.com/dangers-of-dehydration/)
The human body can only exist for 5-7 days without water, thus dehydration must be taken seriously. Just exactly what does dehydration mean? Medically, dehydration is a serious and potentially life-threatening condition in which the body contains an insufficient volume of water for normal functioning. To operate efficiently, most people say the body requires about eight large glasses of water per day, based on an estimate of fluid loss during a normal day. Even more water is needed during hot weather, periods of illness and when exercising. Many people simply do not take in this amount of water, preferring instead to get their intake of liquids through coffee, tea, sodas, beer or wine.
The problem is that most of these drinks have a diuretic effect which forces the body to eliminate more water than it is actually taking in – causing dehydration. In fact, some believe there is an epidemic of chronic dehydration in the US due to our caffeine and alcohol consumption.
Some symptoms of dehydration include:
Feeling dizzy and lightheaded • producing less urine and darker urine • anger, impatience • tiredness • flushed face • irritability • anxiety • depression • snoring • insomnia • short attention spans • cravings for coffee, tea, and alcohol (all diuretics).
The two most common signs of dehydration, a dry/sticky mouth or feeling thirsty – are not actually the first signs. When these 2 symptoms occur you are already dehydrated. In chronic dehydration a person may suffer from problems such as gastritis, heartburn, arthritis, headaches, depression, weight problems and even premature aging.
Dieting can also sap your water reserves. Beware of diets or supplements, including laxatives and diuretics, that emphasize shedding “water weight” as a quick way to lose weight. Losing water weight is not the same thing as losing actual fat. Remember, drinking water does NOT add calories to your diet and is great for your overall wellbeing.
So what can we do to keep healthy and hydrated? Well, the good news is that these conditions may be alleviated or cured simply by drinking more water. People with normal heart and kidney functions should slowly increase their water intake by drinking two glasses of water one-half hour BEFORE each meal. Then two more glasses of water one to two hours AFTER each meal. Drinking water with a meal dilutes your ability to digest your food.
However, don’t overdo your water intake, which can also be dangerous. Rehydration needs to occur over time, not by overloading your system. The essential thing to remember is “little and often.” A small glass every hour throughout the day is far more beneficial enabling you to utilize the fluid appropriately instead of rejecting it through overload.
As an athlete staying hydrated is extremely important and by the time you're at the gym it is already to late! So drink enough water and watch your performance and health improve drastically!
1RM Front Squat
AMRAP 12 Minutes of:
10 Wall Ball (20/14)
8 Box Jumps (24/20)
6 Dynamic Push-ups
Posted by Zareh.