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Happy Monday, 818! It's amazing what you can accomplish if you stay dedicated to your goal. Get some this week! Today's Workout:
A. 2 rounds: EMOTM 5 minutes 1 power clean Immediately into every 30 seconds for 5 minutes 1 power clean *use the same weight across B. AMRAP 8 minutes double-unders *20-second hollow hold every time the rope stops 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!  A front rack kettlebell carry won't slow Gabe down! Today's Workout:
At the 0:00 3 rounds for time: 30 medball abmat sit ups 15 handstand push ups ..then.. At the 15:00 - 2 rounds for time: 50 air squats 40 push press (75/55) 30 pull ups 20 burpees ..then.. At the 35:00 for time: 60 dumbbell snatches (45/30) 60 dumbbell overhead lunges Posted by Commish We all scale workouts. Maybe it's because we have trouble with pull ups, push ups, or double unders. Maybe the prescribed weight is too heavy and we need to adjust in order to keep the intensity high and get what we need to get out of the workout. Usually, one of the coaches in helping you in order to make sure you're using the right scale for you. But what happens when you're something of a veteran and you suddenly find yourself relying on the same scale over and over again? At that point, your scale has become a crutch and it's holding you back from making the progress you should and could be. Look at it this way: we only make progress when we're outside of our comfort zone, and if you're scaling something a particular way because it's comfortable or familiar, I challenge you to try something harder and different next time.  Sal and Yvette after a huge Nicole PR! Today's Workout:
A. 5x3 snatch balance B. EMOTM 14 Odd - 15 wall balls Even - 200m row Posted by Commish Every once in awhile the powers that govern the universe seem to conspire against you: you had a bad day at work, you were late to class because of traffic, the workout is comprised of movements that you aren't particularly good at. Every hour feels like a slugfest akin to Rocky versus Apollo Creed. I like to think of these days as focusing more on developing mental toughness than training. These are the kinds of days where it would be easy to tell the world to take a hike and watch reruns on Netflix until you fall asleep on the couch, but we are better than that - aren't we? I can tell you from experience that I feel a sense of accomplishment when I soldier through a day like this. I probably didn't do very well on that workout that had double-unders, heck, I may have come in dead last, but I survived through a pretty tough day that's got to be worth something. Hang in there - some days are better than others.  The Barbell Boys on the move! Today's Workout:
A. 3x3 suitcase deadlift *3 sets of 3 on each side, use the same weight across B. EMOTM 16 Odd - Turkish Get-up Even - Rotating static hold (side plank left, side plank right, hollow, superman) Posted by Commish If you took class yesterday, you may have noticed that we didn't mark down anyone's weights or times. The reason behind it all? A lot of times we can get caught up in the competitive aspect of CrossFit. What time did so-and-so get? How much weight did he/she squat? I'm not saying competition is a bad thing. I am a very competitive person naturally and I love a good head-to-head throw down. I also know that getting too wrapped up in competing with others makes coming to the gym, or any activity for that matter, less fun. By not putting up weights or times yesterday, we wanted to bring the focus back to you. After all, it is your workout. Should it really matter what anyone else did? In a perfect world, no, it doesn't matter, we're just working out. But I get that sometimes you need that little bit of competitive drive to really push hard in a workout. However, we've talked before about the difference between competition and training. Everyday is not a competition, it's training. Every 6 weeks or so is when we bring competition in to see just how much you've improved with training. So yesterday we wanted to take any pressure to perform off the workout and just have a good time with it. P.S. Don't worry...it's not permanent!  The folks of 4:30 prepped and ready to run! Today's Workout:
A. Find a heavy single squat clean thruster B. Every 3 minutes for 5 rounds: 200m run 8 deadlifts (100% of A) 8 toes to bar Posted by Megan Don't have a "case of the Mondays!" Let's get after it this week! Today's Workout:
A. 4x2 Tempo Front Squats 33X2 *Use the same weight across B. For Time: 25 push-ups 50 kb swings (70/53, USSR) 100 double underse 50 kb swings 25 push-ups Posted by Commish Alright folks, the lost and found is being cleared out this weekend. CrossFit apparel and accessories ain't cheap and as I mentioned before, there are some really good things (lifting shoes, weight belts, wrist wraps, etc.) in there that I'd hate for the owners to part with. If you haven't checked it yet, please do so before Saturday afternoon. Even if you don't think you've left anything in the gym, give it a quick browse, something of yours may be in there! Have a great weekend!  Edgar and Javi pondering whether they've lost anything. Today's Workout:
A. EMOTM 12: 3 hang squat snatches B. For time: 21-15-9-3 Overhead squats (115/75) *200m front rack kb carry after each round (53/35) Posted by Megan CrossFit 818 is a special place. A home away from home, if you will. I like to think of it as a place where people from all walks of life can get together and blow off stress a few times a week. The friendships and upbeat environment only serve to bolster what is already an amazing community. Almost five years ago, Zareh and Armen opened CrossFit 818 and grew the community member by member. I came along sometime in the spring of 2011 and, I'll be honest, I was very skeptical of the whole group fitness thing. I didn't see the point of it, nor did I think that I needed to be coached. After all, I knew how to quarter squat a ton of weight and I thought my power clean technique (that looked like a jumping jack) was efficient enough. After repeated servings of humble pie during class, I realized that I had a lot to learn. My interest in CrossFit grew when I found that the community is integral to self improvement. This became very apparent to me when, during my second or third week, I finished dead last in a workout and the entire class encouraged me all the way through to the end. I didn't even know most of their names, but there they were pushing me along. I probably don't have to enumerate this, but what happens inside a CrossFit gym is a special thing. A few years ago, I crossed the line from member to coach. It was not an easy transition, but the Saturday morning CDP sessions and countless hours of shadowing were worth it. Being a coach is not so much a job as it is a vocation. It is an opportunity to help others become better versions of themselves. It is a privilege to see the look on someone's face after they PR or reach a milestone. You cannot fake the excitement and the emotion when a tangible result validates months, or even years of dedication. You're probably wondering what the point of this blog is. Why am I giving you a brief history of 818 and my reasons for coaching? Well, this is meant to be a reminder that CrossFit 818 is the sum of its parts. The interactions within class and the friendships that carry on outside of it all play into you leading a better, healthier life. You get what you give, so be a part of the collective solution. Each of us has great capacity to effect positive and negative change in the people we meet. I am a firm believer that we should use our power for good. My belief is substantiated with every class that I coach. We are blessed to be a part of this incredible community. Make sure to treat it with the respect it deserves and seek to elevate the world around you. tl;dr - be positive, emit good vibes, have fun!  Some of the sum at last weekend's Combine! Today's Workout:
A. 4x3 tempo back squats (42X2)* B. For Time: 30-20-10 Handstand Push-ups Pull-ups *[tempo is 4 counts down, 2 count pause, explosive up, 2 count at top] Posted by Geoff That time we've all been dreading is upon us... Katie is leaving California. Noooooooooooo! Katie was introduced to many of you as that badass CrossFitter who kicked Armen's butt in all of their workouts, but many of you over the past couple of months have gotten to see how awesome of a coach she has been and how lucky we are to have had her. Granted, goodbyes are tough, but please join me in thanking Katie for her incredible contribution to CrossFit 818 and wishing her the best on her continued journey (first home to Washington and then home to Austin with Armen!) Thanks Katie, we're going to miss you!  Today's Workout
A. Accumulate 5 Minutes in an Active Hang B. AMRAP 25 Minutes: 200m run 10 Burpee Box Jumps (24/20) 20 Knees-to-Elbows 30 Kettlebell Swings (70/53, USSR) Posted by Zareh I came across this article the other day regarding muscle ups on gymnastic guru, Carl Paoli's Facebook page. While the article is geared towards achieving a muscle up, the principles the author discusses apply to anything you have your eyes set on. She breaks it down into a few different steps. First, you want to understand the movement you're trying to do. It is strength based? Skill based? Flexibility/mobility based? A combination of a few things? Get to know that movement inside and out. Watch videos, read about it, talk to people about it, do what you need to do in order to understand exactly what is happening during that movement. After that, figure out how badly you want it. If it's not something you're willing to put a lot of extra time and effort in to, unfortunately, it's probably not going to happen. Once you've determined whatever "it" is that you want, and on a scale of 1-10, it's a 15 in regards to your desire to accomplish it, it's time to put together a plan. How are you going to get from your starting point, to the end result? Now, for the hard part, sticking with it even when you feel like giving up. Chasing goals can be frustrating and sometimes demoralizing. Be patient and keep pushing, you'll get there!  Sally getting after some heavy squats Today's Workout:
A. Find a heavy set of the following: 1 strict press + 3 push press + 5 push jerks B. For time: 50 wall ball (20/14) 25 deadlifts 50 wall ball *every minute on the minute, stop and hold a 20 second plank Posted by Megan |
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