The coaches at CrossFit 818 want to wish you and your families a fun and safe Halloween! All classes today are regularly scheduled and we encourage you to rock your costume during class! If you dress up you will be entered in our annual costume contest - the best male and female costume will win a CrossFit 818 t-shirt!
Karine and Susan in costume during Halloween week last year!
A. EMOTM 12:
1 3 position snatch
*high hang, mid thigh, below knee
*add weight every round
B. For time:
120 double unders
60 overhead squats (95/65)
Posted by Commish.
We are creatures of habit, right? Routines help add some semblance of order to our chaotic lives that consist of responsibilities to ourselves, our families and our jobs. In addition to providing order these routines also let us put some activities on autopilot - does anyone pay much attention while washing dishes? Yeah, neither do I. A couple months ago I set a goal to plan ahead and pack lunch at least 3 days of the work week in an effort to eat better and save some money.
For the record, there is a Chipotle directly beneath my office and as long as I avoid the lunch rush I can be back at my desk in less than 10 minutes with a salad bowl. This option isn't bad as far as healthy eating options go and it's pretty convenient, but it wasn't the best thing for my wallet. So I developed a system to help ensure that I bring meals at least three times a week. For the most part I've been successful because I have stuck with my system of cooking one or two lunches at a time and bringing them to work the next day in tupperware containers. Whenever I get hungry I have the option of a banana, yogurt or some meat and veggie mix to choose from. I've been doing this for long enough where I don't really have to think about what to buy at the market and I usually cook the next day's food while I'm making dinner. This kind of prep work is Paleo 101 but it's pretty important for really dialing in the diet and making better choices.
Shay-Shay in the middle of a rope climb!
A. Every 3 minutes for 5 rounds:
5 heavy back squats
5 strict chin ups
B. 4 rounds of:
AMRAP 3 minutes:
6 db snatches (50/35)
9 push ups
rest 1 minute
Posted by Commish
Ah, the warm ups. Some people like it, some people don't enjoy them as much, but we do some sort of warm up every class in order to get ourselves ready both physically and mentally.
But what's up with the warm ups? Beyond the physical process of preparing to work out, the warm ups are an amazing opportunity to check in with how you're feeling, shake off the rest of the day, and develop good physical movements.
Between all the warm ups across the week, we're talking about dozens of reps with foundational movements: squatting, pushing, pulling, core stability, hip hinges. All those reps add up: over a year you're looking at thousands of free reps that you can very easily use to fix, adjust, improve, and develop your skills to take your fitness to the next level.
Even after the warm up, when we break out and review the skills involved in the day's workout we use movement progressions that are meant to ease you into these complex lifts so that you can move with purpose.
Developing mastery over any skill takes time, and if you're not using the whole hour of class time to practice and master your movements, then you're leaving progress on the table.
800m run/1000m row
5 rounds of:
10 toes to bar
10 deadlifts (225/155)
1000m row/800m run
Posted by Armen.
"Many athletes drop the barbell or come off the rings before they fail a rep, and then only grab the barbell or rings when they are certain they won't fail the next rep. Knowing your limits is critical in competition and life. No doubt. But if you don't allow yourself to fail every now and then in training, how do you truly know your limit? Most of us are capable of more than we think."
I saw this quote on HQ's Facebook page today and thought it was relevant to anyone who spends time in the gym. The workouts we program are designed to test our strength and endurance - you know how difficult and uncomfortable these tests can be. Sometimes I "game" workouts by measuring out my work and rest intervals. It depends on what the workout is and how I'm feeling. There's something to be said about strategy but it's important to push yourself to the red line from time to time too. Maybe you can get one more pull-up or one more deadlift if you just hang on for a little bit longer. Hold on!
Jill holding on while climbing to the top!
3 power cleans (155/105)
3 front squats
3 push jerks
*rounds 1-7 are every 90 seconds
*rounds 8-14 are every 75 seconds
rounds 15-21 are every 60 seconds
Posted by Commish
This is video (and it's sequel) are probably my favorite source of motivation. Every time I watch this I want to run through a brick wall. Remember, it doesn't matter if what you pursue is large or small, just make sure you go after it with all your might.
Also, remember that this week we welcome you to join in our Annual Halloween Costume Contest! We hope to see your best costumes over the coming days - male and female winners will be announced next week!
Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Wall ball shots, 20 pound ball
*45 minute cap
Posted by Commish
Just a friendly reminder that starting next week on Monday, October 27th through Friday, October 31st we will be having our annual Halloween Week Costume Contest! We welcome you to show up in your best costume(s) when you come to work out! If you dress up we will take a picture that will be entered in our contest for best male and female costume! The winners will be announced the following week on the blog and will receive a free 818 t-shirt! Last year was a big hit so let's see what you all have planned for this Halloween!
Gumby is in, are you?
A. Max set of pull ups
B. Death by Thrusters (95/65)
Posted by Commish
Last weekend my girlfriend and I had an awesome opportunity to participate in a lantern festival in Jean, Nevada. The event took place at night on a dry lake bed about 20 minutes away and it happened to be one of the coolest experiences I have ever had. After being dropped off by the shuttle bus we had to walk about a half mile to our launch site which featured a torch, a dozen lanterns and two yoga mats. We hung out for a couple hours after the sun set, listening to music and sending our lanterns off one by one until we ran out. Little did we know that this night was about to take an interesting turn...
We walked back to the shuttle stop and discovered a scene of absolute chaos. The event organizers didn't have any method of corralling people into lines so that the buses could be boarded in an orderly fashion. We waited in a crowd of a couple thousand people hoping, believing that we would get on a bus and be taken home. We waited for over 3 hours before it became apparent that the situation wasn't getting any better. I asked a police officer, who was doing his best to maintain order in an increasingly hostile crowd, how far it was back to the hotel. He said it was 8 or 10 miles. When he declined to arrest me and take me to the station I decided it was time to start walking. We set out on foot with a bunch of other people along an unlit, semi-paved road knowing that it was going to be awhile before we got back. Luckily, after walking for about an hour and a half a shuttle driver pulled over and let us board. Apparently, the crowd that we left behind had started several fires and were throwing rocks so he didn't want to drive back into bedlam.
So what is the point of this story? Well, I'd like to believe that working out regularly gave me the ability to handle this adverse situation. We were lucky to get a lift, but had the shuttle not stopped I have no doubt that I, and the people I was with, would have made it back in one piece - it just would have taken a bit longer! One of the foundations of CrossFit is improving general physical preparedness which pretty much means getting better at living your life. You never know when you may have to sprint out of a burning building or huff it home when your bus doesn't show up. Prepare for the unknown and the unknowable!
Also, FYI - tomorrow's 6:30 PM class will be a regular CrossFit class, so check out the workout below so you know what's on tap! This change is reflected in Front Desk HQ so you will see it when you go to sign in. Regular scheduling of MaxCon classes will resume next week on Tuesday at 6:30 PM!
Bri and I about to send one of our lanterns skyward!
A. 2RM hang power clean
B. For time:
50 wall ball (20/14)
25 hang power cleans (155/105)
Posted by Commish.
What's it mean when people say they're "burned out"? How do you avoid it?
There's a skill involved in having longevity in anything, especially the type of physical training we partake in day in and day out. The far end of the spectrum, where we lack the skills of longevity, leads us to getting "burned out". This is a worn down state where your body feels extremely sore and tired all the time, where your sleep and appetite suffer, your performance in the gym is slipping away, and things just generally go gray.
Clearly this is something we want to avoid, so what's that look like? Remember that our training is a mix of physical and psychological so our toolbox will draw from both those places.
The Art and Skill of Longevity
The journey is long and worth it.
We're not here for overnight results, but sometimes we chase workouts as if we are. Remember that your fitness is a long journey that can and should span your entire life. There will be ups and downs, but the general trend will be improvement. There will be lots of workouts, so how awful you feel or do on one individual workout isn't really that important either.
There's no need to crush yourself on every workout.
This is the fastest way to "burning out" and the one of the harder adjustments to make. I'm not telling you to come in and take it easy, because there shouldn't be any "easy" days in the gym. What I'm telling you is you should learn how to pace and move with purpose. Keeping yourself just inside the red zone, but not jumping off the cliff, is a skill you need to develop by hitting workouts and being honest with yourself as to how that workout went. Did you have something left in the tank? Did you underestimate or overestimate your capabilities? Check in with yourself after each workout and learn what it feels like to hit it hard and what it feels like to go too far.
Think positive, be positive.
Speaking of checking in after each workout, train yourself to be positive after every workout. "That went well", "that was exactly what I needed", "I did great" are all phrases you should regularly tell yourself after every workout. Be proud of what your body is capable of, be excited about what you're doing, and be positive about your capabilities!
Your body will lie.
Your body should and will freak out every time you workout. Don't listen to it. It will lie about how it's feeling and how badly things are going. Stay calm, tell your body to shut up, and focus on feeling out your performance. Just because your legs and lungs are screaming doesn't mean you get to check out and start freaking out psychologically.
There are no limits.
Stop telling yourself that "X" is impossible, or "Y" is so heavy you'll never lift it. Keep working towards improving yourself and you'll be amazed at what your body is capable of. Your mindset will predict and confirm your outcomes, and having negative thoughts about your capabilities will only push you into that direction and limit your growth.
Double Tabata Fun
DB snatch (50/35)
*40 seconds work, 20 seconds rest
*rotate through each movement for a total of 24 rounds (8 rounds each)
*score is total reps
Posted by Armen.
I like chicken, but I love red meat. This week my wife is out of town on business. Don't tell her, but I’m bored already. It’s just me and the pup, hanging out, playing video games, and taking long walks. Mariam does not share my affection for beef, so It’s rare that I get to make a giant pot roast. As I type this post, I can smell that it’s almost ready to eat. I’d like to share my easy recipe with all of you.
Disclaimer: I don’t measure things, unless I’m baking, or cutting wood. Cooking is fun. It’s not an exact science when it comes to seasoning. I just add what I like.
Ingredients: 2lb. chuck roast, carrots, celery, onion, mushrooms, garlic cloves, zucchini, red wine, beef stock, garlic powder, bay leaves, paprika, salt, pepper, and butter (potatoes are optional)
Directions: Chop the celery, onion, one carrot, and some mushrooms. Add them to a hot skillet with salt, pepper, and butter. While that’s sweating, rub the roast with salt, pepper, garlic powder, and paprika. Add some carrots, leftover mushrooms, and chopped zucchini to the crock pot, when the veggies are browned, dump those in too. Turn up the heat on the skillet, add more butter and a couple bay leaves. Brown the roast on all sides. Place the browned roast on top of the veggies, add the garlic cloves, some red wine, and fill the pot the rest of the way with beef stock. Toss in some more salt, because salt is awesome. I fill the crock pot until about an inch of the roast is sticking out. Cook on high until you can’t take the amazing smell anymore, its usually 5 or 6 hours. The roast will fall apart.
If you do this right, the meat is almost as amazing as a bbq ribeye. There’s no cut of meat better than a thick ribeye. Enjoy!
Part A: Every 2 minutes for 8 rounds:
15 push ups
Part B: For time:
100 double unders
50 kb swings (53/35, USA)
25 thrusters (95/65)
Posted by Tyler
This video shows a day of training lives of Graham Holmberg and Rich Froning Jr., who placed first and second in the 2010 CrossFit Games. I remember watching this video many, many times when it was first posted. Both of these athletes remain relevant in the competitive CrossFit world and it is amazing to see how long they have maintained this level of dedication to their training. Check it out!
A. EMOTM 20:
odd rounds - 6 klokov press
even rounds - 6 strict pull ups
B. For time:
40 front squats (135/95)
40 toes to bar
Posted by Commish