CrossFit 818 would like to wish you and your family a safe and happy Thanksgiving! Take a moment today to be grateful for the blessings in your life before digging in to a giant plate of delicious food. The gym is closed today but remember to come to our 9:00 AM class tomorrow morning to start burning off all those Thanksgiving calories!
If you carried a sandbag this week you already earned your piece of pie!
So it's time for the Terrible Threes (as far as fitness is concerned): Thanksgiving, Christmas, and New Years. It's a 6-8 week period of the year that's lead into by Halloween candy and is punctuated by legendary overeating on Thanksgiving and overdrinking on New Years. Unfortunately, most of us allow this time of year to get the best of our health and fitness and just let everything slide for a couple months.
That's definitely not cool.
So here are some tips to keep you consistent through the end of the year so you're not caught off guard by the New Year when things get back to normal:
Make exercise a priority
The gym is going to be closed only a few days of December (check here for more details), so if you're in town you should still attend your regular classes. But what if you're traveling? Time to work out can be difficult to find when you're visiting family across the country, but who said anything about *finding* time? You need to MAKE the time for your workouts.
Simply putting aside 20 minutes to do some push ups, squats, and situps is a great option. Do you own a jumprope? Take it with you and spend 20 minutes a day practicing your double unders and every couple minutes, stop and do 15 burpees. Alternate between plank holds and jump squats for a quick burner, or use the walls of your hotel/in-law's house to practice your handstands.
Cheat on purpose
You're gonna eat some unhealthy, sugary, fatty, starchy goodies over the next month, so don't be weird about it. The problem is if you start going wild every day until the end of the year just because you had some pie on Thanksgiving.
Eat and enjoy your holiday favorites, but realize that you cannot eat that way every day or you're going to be in for a rude surprise in a few weeks. Let yourself off the hook for a meal at a time, but not for an entire day, week, month, or season.
Know what's at stake
It's not the end of the world if you have a few bad meals over the next 6 weeks, but you need to know what's at stake here. You've worked so hard to gain strength, lose fat, and develop skills over the past year and it would be incredibly counterproductive to just throw it all away so you can pig out for a month and a half.
Remind yourself of how good you'll feel when you come back from your vacations and are hitting the ground running in the new year instead of feeling off, heavy, and tired. Instead of spending January getting yourself back into the groove of working out, spend January working towards your goals and getting even more fit.
3 rounds for time:
30 back rack lunges (95/65)
30 lateral burpees
Posted by Armen.
When you walk into CrossFit 818’s doors you can see a general overview of “CrossFit” written up on the board, along with the components of fitness and how we measure our fitness. Unlike other types of sports training, CrossFit doesn’t allow for specialization. What we’re looking for is “general fitness preparedness” which allows us to then go out and learn new sports and perform well.
Courtesy of my other job working at Lululemon, I had the opportunity to venture outside of CrossFit and learn flying trapeze. When I climbed the ladder up to the platform for the first time, I have to admit, I had serious doubts about whether I could handle flying 25 feet in the air from a bar. CrossFit doesn’t prepare you for heights. But I tried to think of it as a pull up bar and I was just going to play on it like a little kid at a park. I gripped the bar tightly and waited. They called “Ready!” and told me to jump. Next thing I knew, I was flying and upon hearing the commands from the instructor I was able to perform the movements without much trouble.
After a few more practice runs, it was time for me to learn how to catch. I had hoped I would get that far because it’s “cool”, but also dreaded getting that far. I had just swung from a bar high up in the air, now they wanted me to let go and catch somebody else’s hands? On cue, my hands became extra clammy. I chalked up (a lot…) and climbed the ladder. The whole way up I talked myself through what I know to be true about my ability to trapeze. My grip is strong enough to hold on to that bar for however long I want to and I have the control over my core and body to perform the movements they wanted me to do. So I really didn’t have anything to worry about. I just had to look and reach for the guy who was going to catch me and hold on to him as I straightened my legs off the bar. And that reality was, it was as simple as that. As soon as I let go of any and all doubt, I did exactly what I was supposed to do and it was amazing.
Take what you’ve learned at CrossFit and the fitness you’ve gained from it, and apply it to other activities. Maybe you tackle a mud run, learn how to ski/snowboard this winter, or play pick up games of basketball. Whatever it is, I encourage you all to go out and do it. Your fitness is waiting to show you what it's capable of outside your weekly workouts.
Even my ponytail is reaching.
A. EMOTM 16
Odd - 8 Sandbag Squats
Even - 12 Z Press
B. AMRAP 10
5 Pull ups
10 Push ups
Posted by Megan
Happy Monday! Thanksgiving is right around the corner, so I chose the video below because it is supremely motivational and lends some perspective to being thankful for the gift that is our body.
Chad Jones was an outstanding baseball and football player at LSU who had all the promise in the world of being a star player in either sports at the professional level. Unfortunately, he was involved in a car accident a few months after he was drafted in the 3rd round by the New York Giants in 2009. The injuries he sustained were serious enough that doctor's were uncertain if he would ever walk again but the human body is an incredible machine, not only was Chad able to walk again but he regained his former agility and strength. Remember to be thankful for what you have, not just this week but every week, and get after it in the gym!
A. EMOTM 12:
5 handstand push ups
10 kb swings (70/53, USSR)
B. Double tabata mash up:
Posted by Commish
Happy Friday! Today's blog is written by Yvette about a minor setback she had during a recent competition. CrossFit and life are truly about getting back up after you have fallen down. Check it out!
On September 20th, my team partner Karine Zakarian and I had the pleasure of participating in NLI's Dynamic Duo competition. I had been training for more than five months and I felt pretty confident about all the WODs. In fact, the first event consisted of two AMRAPS. The first one was an AMRAP of power cleans in four minutes, which I can proudly say that Karine and I did 82 power cleans. The second AMRAP was 6 minutes of four back squats, four burpees and four pull ups. While some may cringe at the idea of this workout, I actually felt good about it because these were all moves that I liked and felt very comfortable with.
As we worked through the 2nd AMRAP, time came for me to do the pull ups. I put on my gloves and did the first two pull ups, as I attempted to adjust my grip my hand slipped and it resulted in me falling straight down to the ground and hitting the side of my face. Apparently after falling, I got up stumbling and sat back down only because I was extremely disoriented. Again, when I say apparently this is taken from what my fellow CrossFitters saw and from watching Emrys' video of the incident. All I can truly remember was being surrounded by the judge, my partner Karine and Coach Armen. While they were all trying to talk to me I could only make out muffled voices but had no idea what they were saying and needed some time to get myself together and communicate back to let them know that I was fine.
Once I finally realized what had occurred, my drive for why I had signed up for the competition paired with my inability to accept failure, I convinced Coach Armen to allow me to finish the workout even though he advised otherwise. I’m proud to say that I got up and got right back on the pull up bar and finished the pull ups and was able to do part of the second round before they called time. I was glad that I was able to finish despite the fact of being sore and somewhat banged up.
Looking back at the incident, I have to say that when I first arrived at the competition I was determined to give it my all and do the best that I could for myself and for my teammate. After the fall, I came to the realization that these competitions as well as almost everything in life is not only about being the best or doing your best, but also finishing as best as you can while having fun and enjoying the journey. Remember in order to fall you have to be standing upright, so when you do fall revert back to your original position and move on.
Yvette hit the ground hard, but she got up and completed the workout!
25 box jump overs (24/20)
50 burpee pull ups
75 kb swings (53/35, USA)
100 push press (75/55)
400m plate run (45/35)
Posted by Commish
It's taken awhile to get to this point. I tried everything I could think of to fix my shoulder of ranging from the reasonable to the hokey. Ultimately I decided that elective surgery was the necessary route to take in order to have the chance to regain the strength and ability I once had so that I could compete in weightlifting and play catch. Well, Tuesday came and went. I reported to the surgery center at 6:30 AM and was wheeled into the operating room about an hour later. The next thing I remember was mumbling to the nurse watching me in the resting area about grommets on shoes - which is a total Goff dialogue...
Leading up to the operation I kept reminding myself that recovery begins as soon as the doctor stitches me up. I realized yesterday that mending is a long and patient process. I'm going to have my arm in a sling for a couple weeks, going to need several months worth of physical therapy too. Normally this commitment to slow progress would drive me nuts, but instead I have found something resembling peace and order. I'm actually looking forward to charting a course that will take me from Day 0 to a weightlifting PR. At present I miss coaching and working out at CF 818, but I'm smiling in the picture below because it will all come back soon and will definitely be worth it!
Every bionic arm needs a proper balloon!
A. Back squat waves:
2 rounds of:
5, 4, 3, 2, 1 reps
*add weight from each set to the next
B. AMRAP 12 minutes:
10 toes to bar
20 db snatches (50/35)
30 double unders
Posted by Commish
Monday 11/24 - Regular schedule
Tuesday 11/25 - Regular schedule
Wednesday 11/26 - 7:30PM class cancelled, otherwise regular schedule
Thursday 11/27, Thanksgiving Day - Closed
Friday 11/28 - Only one special class starting at 9AM, hope to see you there!
Saturday 11/29 - Regular schedule
Sunday 11/30 - Regular schedule
Monday 12/22 - Regular schedule
Tuesday 12/23 - Regular schedule
Wednesday 12/24 - Closed
Thursday 12/25 - Closed
Friday 12/26 - Closed
Saturday 12/27 - No regular classes, just the 2014 CrossFit 818 Total (more details TBA)
Sunday 12/28 - Regular schedule
New Years Week:
Monday 12/29 - Regular schedule
Tuesday 12/30 - Regular schedule
Wednesday 12/31 - Closed
Thursday 1/1 - Closed
Friday 1/2 - Closed
Saturday 1/3 - Regular schedule
Sunday 1/4 - Regular schedule
Keep your eyes open for more details on the CF818 Holiday Party (coming in December) as well as the 2014 CF818 Total (the last Saturday in December). Also, if you're traveling over the holidays please email me to let me know so I can put your account on hold for those dates. Remember that we cannot do retroactive holds, so you've gotta let me know before you head out. Let us know if you have any questions!
kb goblet squat (70/53)
handstand push ups
kb goblet squat
handstand push ups
Posted by Armen.
With the holidays coming up, it can be really easy to let ourselves slip up in terms of nutrition. I personally have a weakness for peppermint bark and pie. While it’s perfectly okay to indulge every so often, we don’t want to make it a habit of eating poorly over the holiday season. Over the last couple years I’ve experimented with recipes geared towards making traditional holiday foods healthy. One of my favorites (and a crowd favorite) has been “Paleo-fied Pumpkin Bars” that I found on lifemadefull.com. They make a great alternative to pumpkin pie for Thanksgiving and don’t take that long to put together. I modified the recipe a little bit due to ingredients I had on hand at the time but if you want to test out the original recipe check out lifemadefull.com.
Here’s how I made them:
1 (15 oz) can pureed pumpkin (nothing added)
1/4 cup Grade B maple syrup
1/4 cup unsweetened vanilla almond milk
3/4 tsp cinnamon
2 cups almond flour
1/4 cup tapioca flour
1/4 tsp salt
1/4 tsp baking soda
1/4 cup Grade B maple syrup
1 tsp vanilla
1/2 cup coconut oil, melted
Preheat oven to 325 degrees and grease an 8×8 pan with coconut oil. In a medium bowl, mix together all the pumpkin mixture ingredients. Set aside. In a large bowl, combine all the crust ingredients. Press the crust into the greased pan and pour the pumpkin mixture on top. Then bake in oven for 40-45 minutes, or until pumpkin is set (mine have typically taken anywhere from 45-50 minutes to bake and for the pumpkin set). Remove and cool, then place in refrigerator and chill for at least an hour, cut into squares and enjoy!
Note: For best results, store in refrigerator.
Hope you enjoy them! Stay tuned for more recipes as we get further into the holiday season!
RoRo, Roadrunner, and Preston are ready for today's workout!
A: EMOTM 8:
1 3 position clean
*add weight across the first 4 rounds then use the same weight across the last 4
B: Every 2 minutes for 10 rounds:
150m row sprint
Posted by Megan
Football season is in full swing and this video of Vince Lombardi should instill in you the drive to get after it this week! Remember, winning is not a sometimes thing, it's an all the time thing - this isn't easy as you have to remain committed to your plan day in and day out. Don't settle for less than your best!
A. 8 rounds for quality:
8 deficit kettlebell RDL
8 strict pull ups
B. AMRAP 15 minutes:
20 push ups
30 wall ball (20/14)
Posted by Commish
I've been following the World Weightlifting Championships this week and have been amazed at the physical ability of the athletes that are competing. At this point most of the weight categories have already lifted and many new world champions have been crowned. What I find most impressive about this sport is the grace they display when moving hundreds of pounds from ground to overhead. When executed with proper technique the snatch and clean and jerk can look almost effortless. There is something to be said about someone who is so good at their craft that they are able to move like a hot knife through butter even at the apex of competition. Below is a video of Liu Xiajun, a Chinese Olympian, gracefully lifting just shy of 450 pounds during last year's World Championship. Oh yeah, and today's workout is...
30 snatches (135/95)
Posted by Commish