One of the BIG reasons why CrossFit is far superior to other FITness programs is the objectivity it provides. Every workout is either timed or scored to give you #actualblackandwhitedata. No more, "I feel like a didn't get a good enough workout" or "Am I improving?" or "That was 'pretty' good". So with this great knowledge can lead to great power.
If you take your FITness seriously than you should take your times and scores seriously, ever heard us talk about JOURNALING? Think of every workout as an initial test of your FITness or a retest so you can evaluate exactly where you have gone by repeating the same workout and match your old data with your new data.
Every WOD you do should be accompanied with a game plan. How long will each round take you? When will you take breaks? Can you guess how long the workout will take you without seeing anyone else's time? This knowledge only comes with time and practice! Let's take a look at a look at our current challenge workout, Fight Gone Bad: 3 rounds for max reps of: Wall Balls, Sumo Dead lift High Pulls, Box Jumps, Push Press and Row for calories.
We all want to complete all of this work with the HIGHEST score possible, but is having the highest score in your class on the first round the best approach? We need to optimize our pace, reps, form and efficiency throughout the entire 3 rounds. We need to know ourselves and test our limits (isn't that what the last (6) Friday WODs provided for us?). Lets say you can get 30 wall balls and 30 SDLHP on the first round... Is it the smartest game plan? Can you maintain that round 2 and 3? Is it worth it to push that hard on your first round if you slow down to half the reps or even less on the 3rd round? Think about the Rowing station. How much work would it take for you to get 15 to 20 calories? Could that maybe effect your output on the other 4 stations?
The ability to answer these questions is a learned skill and takes TIME. For someone newer to CrossFit you will be all wrong at this, a lot! That feeling when you are in the middle of a workout and realize that you had it all wrong is not fun, but it's a learning experience. On the flip side, learning to have restraint in workouts, focusing on your performance is empowering! The athletes that are successful at this skill make it look easy, like a pro.
As the finals approach us this Saturday think about each portion of the workout. How you want to break up the reps at each station? What station(s) are you going to make the most bang for your buck? What is your pace going to be? What is your FGB score goal? Have a game plan and watch your scores multiply!
Good luck to all of you!
**Remember a Halloween Costume is HIGHLY encouraged to wear today** Coaches call if you do a burpee penalty for not wearing a costume, just saying...
15 Minute AMRAP
50 Double Unders
15 Ball Slams (30/20)
Post by CMO.
I am very excited to announce that this Sunday November 4th, I will be partnering up with Lululemon and bringing Yoga Fit to the Americana.
This is a fantastic way to start off your sunday morning and it is day light savings so you will get an extra hour!
Classes at CrossFit Sunday morning will be cancelled, so we will be meeting at the box at 9:00am and then walking or woding over to the Americana as a group :]
Please feel free to bring friends and family of all ages and the best part is the class is FREE! All you need to do is bring a yoga mat, water, and a towel and you will be 100% ready.
Class will start at 9:30 and run for one full hour. Enjoy the benefits of yoga and the fresh Southern California weather. This class will blend the best of flexibility, stamina, balance, and strength.
I am looking forward to seeing all of you there!
for time complete:
Posted by: Annie
I've spoken before about understanding the difference between competition and training, and how not recognizing that difference can adversely affect your development as an athlete and overall fitness. While CrossFit workouts tend to lend themselves to competition (most workouts are timed or scored in some way), the competitive factor cannot override the purpose of the workout on any given day. Our workouts are not random, and they are not designed to be freestanding tests of overall fitness. So, while friendly competition during a workout can help maintain a high intensity level, it can also lead to some less than desirable outcomes.
This week, your training over the past seven weeks come to a head during the Fight Gone Paleo Nutritional Challenge Finals on Saturday. Now it's the time to prepare for the competition, because now the score counts! Make sure to stay hydrated throughout the week, give yourself time to recover from any training you do during the week, and get a lot of sleep. We're looking forward to lots of PRs on Fight Gone Bad this weekend! Also, be sure to RSVP any of your friends or family who might be attending the after party on Saturday.
In 12 minutes
Run 1 mile
10 Clean and jerks, 115/65
10 Clean and jerks, 135/85
10 Clean and jerks, 155/95
AMRAP Clean and jerks, 185/115
Posted by Zareh.
Today is the last day you can take your "after" pictures for our Fight Gone Paleo nutritional challenge. No exceptions!
Looking forward to seeing all of the incredible progress you have made over the past seven weeks.
Also, if you plan on bringing any family and/or friends to the Fight Gone Paleo finals and after-party on Saturday November 3rd, please notify one of the coaches so that we may have an accurate count of how many people are attending. Thanks!
Fight Gone Bad Fridays (the last one!)
"Heavyweight Fight Gone Bad"
3 rounds for max reps:
1 minute Wall Balls (30/20)
1 minute SDLHP (105/75)
1 minute Box Jumps (24/20)
1 minute Push Press (105/75)
1 minute Row (calories)
*rest 1 minute between rounds
Posted by Zareh.
The Fight Gone Paleo Challenge is coming to an end. What's that mean for you? Well here are some last minute details that'll help you round out the Challenge without running into any problems.
Your "After" Photo
Your last chance to take your "After" photo is this Friday, 10/26/12 (that's tomorrow!). You must must must must take your "After" photo by the last class on 10/26/12. No exceptions.
The Fight Gone Bad Finals
The finals for Fight Gone Bad will be held on Saturday 11/3. That's one week from this Saturday. Keep your eyes open for a heats sign up sheet on the bulletin board across from the bathrooms. Heats start at 10AM and will run every 25 minutes until noon (10AM, 10:25AM, 10:50AM, 11:15AM, and 11:40AM) and we can run a lot of people in each heat, so sign up quick!
Making up your Fight Gone Bad Finals
If you can't make it on 11/3, don't worry about it! We encourage you to come to the Wreck Shop between noon and 2PM this coming Saturday, 10/27.
The Challenge Finale Fiesta
What's a Challenge Finale without a party? Stick around after the Challenge Finals on 11/3 for a taco fiesta at the gym. You're welcome to invite your family and friends to come by and see the workouts and join in on the festivities. We'll also be announcing the winners during the Fiesta, so be sure to stick around for the awards!
A. 1RM Bench Press
B. AMRAP 15 minutes
5 wall ball (20/14)
10 push ups
15 sit ups
Posted by Armen.
Monday night was our last Paleo Posse meeting for the Fight Gone Paleo Challenge. The topic was personally my favorite, "How to Sustain Long Lasting Success with Paleo?"
The purpose of our Paleo challenge is to help lead, teach, and inspire those about the concepts and principles for the Paleo lifestyle. For those who have participated in the challenge before it is there to help ingrain these principles and even more to develop long term habits.
The participants of the challenge that 'bought into it' have seen some incredible physical, mental and emotional results. I feel a lot of that success is due to how the challenge is structured providing lots of education, support, accountability and focus. I think the biggest common thought/fear is if they can keep the healthy habits they have adopted or will they fall back into their old-unhealthy habits. I have written about this topic during the previous challenge. Below is the 2.0 version.
If I were to say lets go on a road trip to Taos. Let's jump in the car and go. No map, no plan, no itinerary let's just go. How long would it take? How far is Taos? Where the heck is Taos?!?! What if we take a wrong turn?
That is very similar to how we treat our lives. A goal with a plan is like a map for our lives. Goals are designed to give us direction, purpose and know where the heck we are going with our lives. Without a goal (map) we don't know where we are going, how long it will take, when we take a wrong turn, or if we are on track. With specific and structured goals you can literally direct exactly how your lives should go and simply follow the plan.
I have found there are three types of FITness goals.
Physical: Looking good is important to a lot of us and it should be.
Health: We heard about Prudence's success with removing her meds. What about you? What are some health goals you have? Family history of cholestorol, heart disease, etc.? What are you trying to reverse or prevent?
Performance: Everyone needs context to their training or it can easily become boring and stale.
If I were to pour 8oz of water into a 16oz glass and ask you, "Is the glass half FULL or half empty?" What would you answer?
Your perspective is going to keep you moving forward towards more success, keep you stagnate or move you backwards. You can look at Paleo and say to yourself about how you can't have this and can't have that. What do you think that will result in? If you continue thinking about all the things you can't have you will either drive yourself crazy or give into the foods you can't have because it is all you think about. Or you can take the glass half full approach and open yourself up to all the things you can have. All the foods that help you look better, feel better and perform better. You can start to view food as nutrients and as fuel. You can discover how great real clean food tastes. You can reap all the benefits with a positive focus.
Your friends and associations are one of the most powerful influences in your life. They are so powerful because they aren't very obvious. Everyday the people you surround yourself with are making an impression on you. As human beings we naturally adapt to our surroundings (whether we like to or not).
Do you ever notice how easy it is to eat healthy when the people around you are health conscious? How about the opposite?
If you want to be a millionaire? Hang around rich people.
If you want to be ripped? Hang around other FIT people.
CrossFit is so successful for a lot of us because it surrounds us with others that are just as motivated (or more), have similar goals, and want the best for themselves. It is way too easy to adapt to what the people around
you are doing.
Education is a very powerful tool for long lasting success. Just as working out and eating healthy will change your body and health. Education is training for the brain and emotions. The more will raise the level of our education the better apt we are to improving the success rate of our lives.
Here are a couple of reasons why:
Competence: As you become more learned you begin to adopt the traits of the successful. You become more efficient, more empowered and more confident.
Attention: While education helps raise your intelligence it also offers something else. As you are putting the time in to read, listen and watch you are constantly having this information on the front of your brain. While this is on the front of your brain it is on your attention. And the important thing about attention is, attention feeds habits. The more you educate yourself you not only learn more you end up behaving more in line because it is constantly on the front of your brain... AWESOME!
20 Goblet Squats (53/35)
100m walk with KB in front rack
20 Kettlebell Swings
100m walk with KB in Front Rack
*5 burpees everytime KB is put down
vFor today's blog I thought I would wish you all a fun, safe, and happy Halloween.
Here are some great Halloween tips to keep from gorging while at parties, trick or treating, or whatever fun event you are partaking in.
#1 For all of you Halloween Party Animals; Pre eat....
This means get some good nutrients in your body before you leave the house. This way you will not stuff your face with bad food, and you will be more aware of what you really want instead of eating everything insight because you're starving!
#2 Paleo your meal..... Whatever you are cooking or bringing to a party make sure its "Paleo Friendly". Now you will have a go to food when everything else around it looks frightening! I guarantee that your dish won't last long at the event!
When drinking alcoholic beverages make sure you have one witches brew and then a glass of water. You can't allow yourself another drink until you finish your glass of water. This will hydrate you and not leave feeling like a vampire in daylight. It is also cost-effective when at a bar, as you tend not to drink as much.
#4 Candy for a Cause....
Most of us tend to gorge on Halloween candy because we don't want it in the house anymore or it is just there and we can't help ourselves! So what if we could can those calories and donate for a cause. Pick out one or two pieces as a family, and donate the rest to the troops (for more information go to) http://www.operationgratitude.com/individuals-and-organizations/?page=individual.
Now not only will your body thank you so will our troops!
Now that you are prepared this Halloween have a great time and post pictures of your costumes for all the 818'ers to enjoy!
Lets see who is the most creative this Halloween!
1 RM Thruster
1000 meter row
50 Thrusters (45/33)
We're almost at the end of our Fight Gone Paleo Challenge, so keep up the great work and get ready to take those incredible after pictures! Keep an eye out on the blog for more details regarding the end of the challenge.
AMRAP 3 Minutes:
3 Power Snatch (115/75)
9 Box Jumps (24/20)
rest 1 minute between rounds
Posted by Zareh.
Injuries are an intrinsic part of sport. Whether through a poor decision of the athlete or a freak, unpreventable occurrence, most athletes will have some sort of injury at some point in their athletic careers. At CrossFit 818, we understand that high-intensity training can open the door to injury when form is sacrificed for speed/intensity. We also understand that short of sitting on your couch forever (which has its own undesirable outcomes), there's always a risk of injury while living our everyday lives. Mitigating those risks while training and teaching you how to be aware of them are a couple of the things that separate us from many other programs. Here's a few of the ways we help you lower the risk of injury:
1. Sacrificing form for speed during your every day training is unnecessary. We promote responsible high intensity training, not maximum intensity training.
2. Skip the kip (at least until you have the strength to do 7-10 strict pull-ups). Most people who start kipping before they can do multiple strict pull-ups disengage their upper backs on the way down exposing their shoulders to injury. Strict pull-ups also build strength in the upper back, which promotes proper positioning and efficiency in other movements like the deadlift and squat while also improving posture.
3. Dynamic warm-ups and targeted mobility prepare the body for explosive movement.
4. Perfect practice: Class caps ensure that every athlete receives the attention and coaching he or she requires in order to properly execute movements and build efficient and safe movement patterns.
Injuries happen, but proper training and good coaching helps manage the risk and ensures each of you can continue your path towards fitness safely and effectively!
Fight Gone Bad Fridays
"Fight Gone Soviet"
Four Rounds For Max Reps:
1 minute Ball Slams (30/20)
1 minute Kettlebell Swings (70/53, Russian)
1 minute Weighted Step-ups (45/35)
1 minute Thrusters (75/55)
rest 30 seconds between rounds
Posted by Zareh.
About 6 weeks ago, I wrote about "The Basics"; they were a list of foundational habits necessary to living the healthy and fit lifestyle that we're all chasing (not to mention getting you closer to those sweet abs you wanna show off at the beach next year).
Now that you've gotten those habits down (you're kidding yourself if you don't have them down), it's time to shift away from behavioral basics and towards specific, actionable fitness basics. Here's what I mean: everyone has lofty goals, important goals, goals that have significant personal meaning and profound impacts on their lives (having great abs really is that important), but today we're all brainwashed into thinking there are easy or quick ways of getting the things we need. Not so, my friends.
There's no app that can take the place of hard work, no shortcuts that'll replace good nutrition.
Here are the fitness basics you should have in your repertoire as a solid foundation towards meeting those goals you're working so hard for.
A Great Squat
The squat is a great showcase of hip mobility, core strength, and body awareness. It's probably the first thing you should master because it's the base of so many other movements. Better squat form leads to better mechanics in other movements which in turn leads to better results from workouts.
Strict Pull ups
The pull up is an amazing movement that combines raw strength and body control (and it's friggin' impressive too). The great thing about the pull up is that you can't do a pull up if you're not in great shape already (this makes it a great functional goal. Very rarely do you see a fat guy or girl doing a strict pull up (and if you do, chances are they're a larger sized strength athlete like a weightlifter or a football player).
Powerful Kettlebell Swings
Kettlebell swings show off the power of your hips, glutes, and hamstrings while also testing your core strength and your coordination. They're a great tool to build strength, conditioning, and explosiveness. If you've ever wondered why we do so many kettlebell swings, it's because we love the full body combo attack and the results you can get from them.
Now if only there was a way to test these movements in a short, accessible workout while also challenging your conditioning...hm....
Don't forget that you can take your "after" picture for the Fight Gone Paleo Challenge starting Friday October 19th! The last day to take photos will be Friday October 26th. The Fight Gone Paleo finals event will be Saturday November 3rd.
A. 5RM Deadlift
B. "The Baseline"
Complete the following as fast as possible -
30 KB swings (53/35, Russian)
20 push ups
10 pull ups
Posted by Armen.