The 5 rep max on any of the strength movements such as: press, deadlift, or back squat, is the best way to gain size and strength. When the intensity level becomes high enough 5RM’s disrupt homeostasis and cause hypertrophy. Homeostasis is essentially the bodies neutral position, when it’s disrupted the body is forced to adapt. That adaptation is strength.
I have personally done a lot of heavy sets of 5s. I’ve seen all of you do tons of them too. When things start to get heavy, I’ve noticed that there is a consistent change of attitude during each rep. When I walk a heavy barbell out of the squat rack during each rep a specific feeling about the weights rolls through my brain.
The first rep I’m always thinking, this weight is light, I’m going to crush this. During the second rep I analyze how much heavier it felt than the first. That feeling inevitably leads to the third rep feeling like I’m trying to move the heaviest object in the world. Before the fourth rep I yell at myself on the inside. Suck it up Tyler, you’re almost there. On my way to moving the weight that final time, a feeling of sheer relief rushes over me. I tell myself, finish strong and it’s over.
I’ve thought a lot about this lately and I realize that I need to change the way I approach heavy lifts. Every rep I should be concentrating on the feeling I get on the first rep. I’m going to crush this weight. Effort is something that I expect in the classes I coach and it’s something I should expect from myself. I’m not one to pull out quotes, but I’ve always enjoyed, “Whether you think you can, or you think you can’t, you’re right.”
Looks like Mike is ready for Halloween tomorrow.
5 Rounds for Time:
12 Deadlift (185/113)
12 Ring Push-ups
Posted by Tyler
This past weekend I had the pleasure of coaching Megan and Javier as they competed at the NLI, a local competition that took place in Anaheim. I've been programming special workouts for them for almost 2 months (you've likely seen them pushing through some rough, odd looking workouts during the evening classes or on the weekends) and all their hard work paid off.
I'm incredibly proud of their efforts in training and competition, the end result of which was increased confidence in certain skills and showing up huge at the competition. Highlights included Javier finishing in the top 5 in one of the events and Megan getting a big PR on her Clean & Jerk at the end of a hard series of lifts!
I learned a lot about coaching (thanks to messing up some simple but important details!) and I think Javier and Megan learned a lot about themselves as well.
I'm excited that some of you are getting interested in competing in local competitions as I myself find them to be a lot of fun and a great learning opportunity. We have about 9 people signed up for the next NLI event on December 14th, so you'll be seeing all those peeps training hard as well. Hopefully we can have a big group of you come out to support your peers as they compete!
Lastly, if you're interested in competing or want to see what this whole thing is about, let me know and also keep your eyes open for more details on CrossFit 818's Competition Class :)
Also, don't forget that it's costume time! Today and tomorrow are your last chances to wear your costume to class and get your photo taken. We've gotten some good submissions so far and I know a lot of you have been saving up your costume for today or tomorrow, so I can't wait to see who shows up as what!
Make sure we get a photo of you and you'll be entered in the costume competition. Winner gets a free CF818 hoodie!
Speaking of the hoodies, make sure to get your preorder in ASAP as we'll be making the order in the first part of November! Sign ups are on the counter :)
AMRAP 4 Minutes -
8 Push Press (75/53)
*2 minutes rest between rounds
Posted by Armen.
There are a number of things to be found in CrossFit that aren't seen in a "traditional" gym: there's the supportive and awesome community, the unique workouts, and the incredible progress we experience in our fitness and health. Those things are all great and should never be looked over, but I believe the best part of CrossFit is setting a new personal record. There is something about these events that seems deeply ingrained in our very being - everyone saw you at the gym chipping away at your goal, but only you knew how badly your lungs burned or how heavy that barbell weighed down on your shoulders when you were training with purpose. Next time you set a new personal best (during today's max OH Squat perhaps?) take a moment to revel in the mixture of elation and exhaustion of a job well done, then get to work on the next one!
A. 1RM Overhead Squat
B. AMRAP 15 Minutes:
7 Overhead Squats (50% of A)
7 Strict Pull-ups
Posted by Commish
Working out in a group setting has many positive benefits. However, sometimes those positives can be outweighed (or briefly overshadowed) by someone who isn't following the proper gym etiquette. Proper etiquette on behalf of all members can make a tough workout experience bearable and a relatively easy workout downright fun!
So here are a few things to look out for:
1. Wipe down your equipment after you're done sweating/bleeding/crying on it. Nobody wants to workout with a bar smeared with your tears.
2. Try to control loud noises such as grunting, screaming, yelling. While sometimes a grunt or two may escape your lips during a max effort, nobody wants to workout with a dying moose in the room.
3. Come to the workout prepared. Right shoes, right clothes, right attitude.
4. Take care of your personal hygiene. This may seem like an obvious one, but try to wash your gym clothes regularly. Also, the Paleo diet requires that we eat like cavemen, not smell like them! Conversely, leave the perfume/cologne for the club!
5. Always put your equipment away. Clean up your toys so others can play, too!
Now let's get out there and kick some butt!
A. EMOTM for 12 minutes:
1 + 2 Power Clean & Push Jerk
Power Clean (135/95)
Kettlebell Swings (70/53)
200m run between rounds
Posted by Zareh.
As we continue to develop our program here at CrossFit 818, your coaches (me, Armen, Geoff, and Tyler) strive to do anything we can to provide each of you with everything you need to optimize your experience and time at CrossFit 818.
To that end, we are happy to announce the addition of Michael Court to the CrossFit 818 staff. Mike is a member of the CrossFit 818 Coach Development Program and has tremendous experience as a personal trainer (including multiple National Academy of Sports Medicine certifications). Sedentary in his teens Michael joined the Army in 2002. After serving in Afghanistan/Iraq and as an Infantry Instructor he left the Army in 2006. During the next year he gained nearly 80lbs while living in New Orleans. After meeting his fiancé, Kelly, in 2009 he changed his life and started changing others lives by becoming a certified personal fitness trainer. Since then Michael has run 2 marathons (Oakland and Steamtown), nearly a dozen half marathons (road and trail) and several 5k-10k races.
Mike is tasked with helping organize and manage one-on-one fitness training at CrossFit 818, including specific skill sessions in gymnastics, olympic weightlifting, powerlifting, and endurance with myself, Armen, Tyler, and Geoff. He will also be available for anyone who might need help with corrective issues stemming from prior injuries or poor mobility.
If you see Mike around, please don't hesitate to welcome him to the team and ask him any questions you might have about one-on-one fitness instruction to supplement your training at CrossFit 818!
A. EMOTM for 14 minutes
15 Calories Row
*alternate each minute
B. 3 rounds for time:
15 Hang Power Snatch (75/43)
15 Ring Dips
Posted by Zareh.
One of the topics that we write about on the reg is attacking your weaknesses. CrossFit is an all-encompassing fitness methodology where you are bound to discover quite a few holes in your game. The challenge that is currently underway is useful because it narrows the field of improvement down to two movements: thrusters and pull-ups. This simplifies the framework for training because you already know which of those movements need more work (I need a lot of help with pull-ups, let me tell you).
I coach classes in the evenings and I see folks coming in early to stretch out, work on gymnastics, run some extra laps, etc. This is a great strategy because it only takes dedicating a few minutes each day to turn a weakness into a strength. Chopping a minute or more off your Fran time is possible if you stay focused on your goal. Give it a shot - show up 15 or 20 minutes early for the next month with the purpose of improving one of your weaknesses. The results will astound you!
From the vault: Javi hangin'
A. 5RM Deadlift
B. Max rep Squats in 2 minutes
C. AMRAP 10 minutes
10 Wall Balls (20/14)
10 Box Jumps
Posted by Commish
Hey folks, just a quick reminder about some important dates coming up in the next few months:
Saturday October 26th: The NLI Competition
This Saturday, your very own peeps Megan and Javier will be competing at the NLI competition in Anaheim. If you want to come support them, it's free for spectators and I'm sure they'd love to see you! You can find all the details here. The even starts around 8AM and will last until around 5PM, but you don't need to stay the entire day if you don't want to! Hope to see you there :)
Monday October 28th - Thursday October 31st: The CF818 Halloween Costume Competition
Wear a costume to class on these days, get your photo taken by one of the coaches, and at the end of the competition we'll hand out prizes for the best costumes!
Saturday November 23rd: The Fran Challenge Finals
You've already participated in the Fran Prelims and you're totes working on your weaknesses so you can improve your time. This is the day you'll put all that hard work to the test. Look for more details about the organization of this day in the future.
We'll also likely have a bar night after the Fran Finals are up as well, so look for that info in the future too.
Saturday December 14th: The December NLI Competition
Another NLI competition, this time with even more of your very own CF818 peeps competing. In December, we'll 5 or 6 people competing, so I'd love to see a big crowd come out to support them. We don't have any scheduling or location details yet, but as they come up, we'll keep you posted.
Saturday December 14th: The Annual CF818 Holiday Party
Then that night, we're getting together at a local bar for the Annual CF818 Holiday Party! I had originally announced this as scheduled on Friday December 13th, but we're having a lot of people compete on the 14th, so I adjusted the date so we could properly celebrate! Keep your eyes open for more details about when/where this will be!
Saturday December 28th: The Annual CF818 CrossFit Total
And of course, the CrossFit Total. This is a test of your Back Squat, Press, and Deadlift, all within a 90 minute period and is a whole lot of fun. We get together on the last Saturday of the year, group up and move some iron around in an attempt to set some new PRs and celebrate the previous year of training. I'll release more details about this as we get closer to the big day.
As usual, let me know if you have any questions!
AMRAP 3 minutes -
6 Thrusters (115/75)
*rest exactly 60 seconds between rounds
Posted by Armen.
I’m not an elite athlete. I was genetically gifted with the ability to put on mass, but I have no crazy dreams that I could have made it in the NFL or any other professional sport. I work hard and I have goals, that’s the difference in my success under the bar.
Lately I’ve been busier at work and life has sort of thrown a natural training de-load my way. It’s frustrating at times because I love lifting weights and crushing myself in heavy wods. For the last several weeks I haven’t been able to train as hard as I have in past months. I’ve been increasingly worried about my conditioning and ability to move heavy weights around. Fortunately, out of this experience I may have learned something about how my body functions. I perform better when I’m not killing myself everyday. I feel good and I have more fun in workouts. I’ve learned that I can only handle a high training volume for a few weeks before I start going backwards.
With my quantity of workouts going down, I have focused on making each session the best it can be. I attack the bar every rep and push as hard as I can in all my workouts. This style of training works for me, but it might not work for you. Some people need to workout everyday to see results. Next time life throws you a curveball, make sure that you do the best you can to get into the gym and give 100%. Make a mental note of how your body feels and adjust your training from there. If you listen to your body, it will reward your efforts.
Grigor has worked out twice in the time it took me to type these words.
On Saturday we held the prelims of the "Fran" challenge and we had 25 people give Fran their all. Over the next five weeks, we'll be incorporating thrusters, pull-ups, and skill work into our programming to help all of you participating in the challenge every opportunity to improve your fitness and, specifically, your ability to complete Fran quickly.
If you couldn't make it to the prelims on Saturday, but still want to participate in the challenge, we'll be happy to help you set a baseline Fran time sometime this week. Remember, in addition to being eligible for challenge prizes, you'll be granted one extra class a week during the next five weeks for participating, so don't hesitate to get in while you can!
Also, remember that we will be holding the CrossFit 818 Costume Contest next week Monday-Thursday. Just wear your costume to your workout and we'll announce the winners next Friday!
5 rounds for time:
4 Thrusters (135/95)
8 Handstand Push-ups
16 Ab-Mat Sit-ups
Posted by Zareh.
Tomorrow is an important day for those of you who are participating in the Fall Challenge! The benchmark you set during the prelim is the gauge that you will use to see how much you improve over the course of the challenge. Here are a few pointers that I follow to prepare for a big day like this:
1. Prepare yourself ahead of time by getting proper nutrition and hydration today - also, it probably would be a good idea to get to bed a little earlier than usual. I can tell you from personal experience that I usually wish I would have slept more the night before an event...
2. On a related note it is important to know how your body reacts to eating before a workout. Personally, I prefer to eat no less than 90-120 minutes prior to a workout. I usually stick with something light (a couple strips of chicken and a half a sweet potato, for example) because the last thing I want is to feel bogged down mid-workout. In short, avoid eating a lot right before you meet up with Fran.
3. Show up early so that you can sign up for a heat and stretch out. Fran is a sprint and it helps if you are properly warmed up before the clock starts ticking. Spend some quality time with a foam roller and a lacrosse ball - you'll be glad you did.
4. Get your mind right. How you do this is completely up to you. For me I like to have a strategy for how to attack the workout and I also like to feel the flood of adrenaline in my veins. There are a few personal things that I read before an important workout because they help me get centered. Do whatever it is that you need to do to get in the zone.
Some of your fellow 818ers showing off a different method of climbing a tree.
A. EMOTM 12 Minutes:
2 clean + 1 jerk
*increase weight every three minutes
B. Max Consecutive Double Unders or AMRAP 4 minutes of Single Unders
C. Death by Clean & Jerk (135/95)
Posted by Commish.