We have discussed the details of our upcoming Fight Gone Paleo Challenge in great length. I would like to cover the reasons why you are HIGHLY encouraged to participate in this kind of challenge.
One to two times a year we like to hold a nutrition/workout challenge to provide you with a chance to really learn about yourself. This type of challenge is a opportunity to learn, meet and grow with the community of CrossFit 818. This is also an excellent opportunity to push yourself to a level you may have not had a chance to in a really long time. I would like to offer up some more advice on what you should expect and what my expectations are for each of you.
It is about Improving YOU.
As of today you have been operating at a certain level which has lead you to exactly your current state. This level provides you with your current fitness level, mindset you have, your expectation level and what you tolerate to happen to you in your life.
Are you satisfied??
Are truly happy with you waistline? Are you cool with your current level of FITness?? Are you happy with YOU???
If you are not (and I know you aren't because we all want to be better)? Then I ENCOURAGE you to challenge yourself.
When you participate in a challenge like this you get a chance to bring out the best in you. I feel that everyone at CrossFit 818 operates at a higher level with their health and FITness than other people. I remember growing up playing basketball my coach would always say, "You must raise your game to play to their level of competition." By participating in this challenge it will put you in the game with the top 60 plus competitors in our gym. If you are surrounding yourself with the top 60 most focused committed athletes in our gym you will begin to operate at a much higher level because everyone else is operating at a much higher level. It is infectious!
They say that there are only two ways to improve you are. The books you read and the people you associate with. The Posse is the group of challengers you will be participating with throughout the challenge. You will get to know the posse in great depth during the challenge while at the Monday night meetings and throughout the week on the Paleo posse forums and emails. You will learn about their goals, successes, setbacks, their great advice and ideas. They will in turn learn a lot about you. The magic of the Posse is that each one of you will bring something great about you to the Posse. Most people think that you are competing against everyone in the challenge. That type of thinking is for the small minded. That is the glass half full type of thinking.
I would say a great goal is this challenge is to do everything you can to help everyone else with their goals and bring as much as you can to the Posse and the challenge. Ever heard of the old saying, "The more you share, the more you get". It is true. When you adopt this way of thinking you are coming from a place of abundance. And only good things will begin to happen to you. When you begin to help others you begin to learn how to help yourself.
We all have the answer to our problems. We just allow our problems to stop us. When your problems have you convinced to give up or quit on something its time to give it up to someone that also needs help. When you begin to help others instead of focusing on your problems we will uncover the true answers inside of us by getting out of our own head (literally) and helping others in need. It is a very powerful and empowering process. You can't get this kind of learning on your own:-)
My Expecatation for YOU.
This challenge will provide you a platform to excel during the next 6 weeks. If I were to tell you to eat as close to Paleo as you can, I would be cheating you as a coach. The idea of a challenge is to CHALLENGE yourself. This is a temporary time period to give you a chance at long term success habits. It is a rare experience to have a large group of people totally focused, totally committed and total enthusiastic on a common goal. Use this time to up your knowledge, push yourself to another level, help others achieve their goals and focus in on something that will improve all areas of your life! Whether this is your first time through this challenge or your 3rd time. Take advantage of everything this great challenge has to offer between the meetings, the posse, the coaches, the accountability everything is set up for you to thrive. Those of you that are brand new to this challenge you have so much to gain by absorbing everything and following the plan. For you Posse vets this is your chance to build on everything you have learned in the past and really step up your game!
5 rounds for time:
9 Deadlifts (225/155)
250m Row Sprint
Rest 2 minutes
Post by CMO.
I believe in excellence being practiced no matter what your current skill level is. If you are an elite athlete it is a direct effect of your practice, attitude and consistency that has gotten you there. If you are are a beginner you can adopt the same traits as the best and eventually with that same practice, attitude and consistency you can not only become elite but have the potential to beat the elite. Last week I discussed the MINDSET OF THE ELITE and how they think. This week I want to show you the principles you need to adopt to become one!
Show Up Everyday.
What separates the best from the rest is showing up everyday. How many times have you wanted to ditch a workout? Did you? Or have you ever let a bad day at work carry over to your workout? Highly Competent CrossFitters (lets call them HCC) not only show up physically, they show up focused, positive and ready to BRING IT everyday!
HCC's are always searching for ways to learn, grow and improve. First they journal and track their progress religiously (can't improve what you can't measure). Second, they find what they need the most work on. Lastly, they develop a plan and commit to improvement daily.
Follow Through with Excellence.
I've never met a person I considered competent who didn't follow through. Willa A. Foster said, "Quality is never an accident; it is always the result of high intention, sincere effort, intelligent direction and skillful execution; it represents the wise choice of alternatives." Performing with a high level of excellence is always a choice, an act of the will. I've have come across a lot of people that say they will do anything to accomplish their lofty goals, but when it comes time to commit or the 'going gets tough' all I hear is a ton of excuses and very little action. I have always said there is someone out there who is less athletic, has less money, more obstacles, less support, less time that is getting the results you want... So why can't you?!
Accomplish More Than Expected.
HCC's always go the extra mile. For them, good enough is never good enough. One of my favorite quotes of all time is, "The body will quit a thousand times faster then the mind will". Especially in the heat of a WOD we all have more in the tank, we can push harder, stay more focused and be in control. Every time we push ourselves harder then we 'think' we can we stretch our comfort zone. And every time we stretch our comfort zone we prove to ourselves we are capable of more.
HCC's do more than perform at a high level. They inspire and motivate the people around them to do the same.
Where do you stand when it comes to getting the job done? Do attack the workout with a fervor and perform at the highest level possible? Or is good enough sometimes good enough for you?
Reflect back on your workouts this past year, where have you consistently performed? Do you compete at the level of the group? Or do you help raise the bar of the group?
Inspiring others is a two way street. First, you help others raise their performance by bringing the intensity and positive attitude to the class. And in return you get a better group of classmates that will add to your workout and performance. It's a WIN-WIN!
A. 1000m row for time
B. 5 rounds:
100m Farmer's Walk (AHAP)
Post by CMO.
Believe it or not, there are a lot of peeps who actually show up early for a class! When I am coaching, I have noticed lately that most people arrive to class anywhere from 5 to 30 plus minutes before class and just hang around and wait until LITERALLY we say "2 laps" or "Grab a jump rope". If you are early (or hanging out after), this is a great time to work on your weaknesses or do some extra warm-up.
Previously we discussed this topic in a post named, THE WARMUP BEFORE THE WARMUP, but I would like to expand on the topic (hence the title).
Lets break it down and make some simple (yet effective) suggestions. The Warmup Before the Warmup 2.0 (lets call it TWBTW) can be broken down into 3 main areas: Skill, Mobility and Strength.
Skill: Anyone ever hear of the 'Yuushgdh'? Don't worry it's okay to do it before class even if we actually do it again in class. If double under's are not happening in a WOD yet, I would start with the Yuushgdh everyday. I personally do the Yuushgdh everytime before I start my workout, and I'm pretty damn good at DU's;-)
Other skill work that would be very VERY beneficial to you:
-BURGENER WARMUP: Watch VIDEO HERE. Start with a PVC pipe. Graduate to a empty bar.
-Handstands, Handstand push up's, regular pushups.
-Pull ups, Toes to Bar/Knees to Elbows.
-Bascially anything that is difficult with Gymnastics is a great area to focus on. Check out the GWOD site for more info and resources.
Mobility: In my opinion this is the KING of TWBTW. Most everyone is tight, inflexible or unable to get in a proper functional position on command. All of us are capable of much much more performance if we can unlock all the tightest that we have. The key is consistent mobility practice.
Places to go for Mobility help:
-Kelly Starret has a website called: MOBILITYWOD.COM
Or even better...
-We have our very own Annie Mello teaching our YOGAFIT class every Sunday from 11:45a - 12:45p
Strength: This section deals with weightlifting. Getting stronger comes with consistent work over time. If you have come to the afternoon classes you may have noticed a few of our members lifting to the side. They have worked with the coaches on a specific program to help with their personal goals. This isn't for everyone. If you want to increase your strength outside of class, talk to one of the coaches and we will help design a program for you. Also, refer to the Wreckshop class every Saturday from Noon to 2p for additional help.
I know a lot of you are hungry for more results. Starting with TWBTW is a great way to maximize time and results.
A FEW UPCOMING EVENTS:
-CrossFit 818 will be CLOSED in observance of Independence Day on Wednesday, July 4th.
-CF 818 SUMMER COMBINE is this Saturday. You MUST sign up for a heat time. Don't just show up! It may (probably will) fill out.
-Yoga is this Sunday 11:45a - 12:45p
A. Max double unders in 2 minutes
B. AMRAP 20 Minutes:
30sec Handstand Hold
30 sec squat hold
30 sec L Sit
30 sec Bar Hang
Post by CMO.
If you haven't figured it yet, I'll fill you in on a little (not so) secret: CrossFit 818 isn't your conventional gym. Aside from all of the obvious differences (a lack of mirrors, pec decks, treadmills, etc.) one of the biggest difference is that your coaches are committed to you. 100%, every day, whenever you need us. We're willing to make this commitment because we know that YOU are committed, too. You show up when you say you're going to, you make it to all the classes you've committed to, and you continue to make your fitness a priority in your life.
This level of commitment from you takes hard work and sacrifice, but it's the reason each and every one of the coaches at CrossFit 818 puts so much of his/her personal time into the community. We value your business, but we truly respect and respond to your commitment! Keep it up!
"Death by Squat"
75% of your latest 5RM Squat
*Start with 1 squat in the first minute,
2 squats in the second minute,
3 squats in the third, and so on, until
you are unable to complete the
required number of squats.
Posted by Zareh.
I was thinking back to a WOD we did a few week ago on October 5th..."DT!"
In the first couple of minutes going into the WOD you feel strong, you feel confident, you feel good. And then it HITS you like a TRUCK!
It's hard too breath, the weights continues to get heavier and heavier, muscles start fatiguing, you start shaking...well at least that was my experience that day.
As much as I wanted to drop the bar, the more fatigued I got, the more I wanted to stop and puke...I couldn't, I wouldn't, it was never an option! (Even though I really wanted it to be)
CrossFit parallels our lives in so many ways. The way we build our FITness, confidence, the dedication to our health bleeds all over into our personal lives, careers, family and any goal we have.
So what do you do when a WOD, life, family, school, work, stress gets tough/HARD? Do you drop the bar???
Or do you pull it together, dig deep, and push even harder?!
1RM Clean & Jerk
Complete for time:
30 Clean & Jerk (135/95)
Posted by Chris.
"I am stubborn and I am patient; no matter what I do, I will be the best." -Royce Gracie
Commitment is a process, not an end result. It can happen only when you take things a day at a time. Whether it's a relationship, a job, or a training program, you've got to make a conscious effort to stick with it. You've got to be patient and stubborn.
Just like you, I've made sacrifices to commit to those people and things that are important to me. Sometimes it sucks, and sometimes it's easy to forget why I even do it. That feeling is temporary and fleeting and giving in to it is not an option. Be stubborn and endure.
Commitment is a process and necessarily requires time to deliver its goods. Patience and perseverance will eventually net you those benefits that only commitment can provide.
Most importantly, you can and should commit to the smallest and largest things with equal fervor. From a clean, to a set of muscle ups, to a long term career, to a lifelong relationship, if you commit yourself, commit yourself fully.
Be patient. Be stubborn. Commit. Succeed.
"CrossFit Games Open 11.5"
AMRAP in 20 minutes of:
5 Power Clean (145/100)
10 Toes to Bar
15 Wall Ball (20/14)
Posted by Armen.
Nope, I'm not talking about the ESPN specials! Yours truly is turning 30 years young in 30 days and as a celebration of 30 years of a truly awesome life (thanks to my friends and family!), I'm going to go strict Paleo until the big day. I will be logging my nutrition daily and posting the logs every few days in our forums for everyone to peruse (if you're so inclined). I will be supplementing with Stronger, Faster, Healthier products and, very conveniently, the 30 day mark falls upon the day of our "Jackie" Challenge finals, so I'll have a good opportunity to see how my performance is impacted by ultra-clean living. No cheats, no excuses, let's see what happens!
A special thanks to Matt Aporta for coming out last night and educating us on the importance of fish oil to our health and overall fitness. If you missed the festivities last night, feel free to talk to any of the coaches and we'll help fill you in on what you missed. Anyone interested in ordering their own fish oil or any other SFH supplements, please talk to the coaches!
1RM Squat Clean
"CrossFit Games Open WoD 11.3"
AMRAP in 5 minutes of:
1 Squat Clean (165/110)
Posted by Zareh.
Every year, millions of people make a New Year's Resolution to change something about themselves. This resolution may involve a behavior, kicking an addiction, or losing weight and getting fit. However, a vast majority of these resolutions have one thing in common: they fail! The main reason New Year's resolutions don't work is because they are based on an external motivator rather than an internal motivator. In other words, people are simply making resolutions because the calendar changed.
Here at CrossFit 818, we don't mess with resolutions. We make commitments. Our commitment is to provide the best Glendale fitness instruction to people who have made a real decision to change their lives for the better.
In 2011, don't make another lazy resolution destined to fail... make a true commitment to the most important person in your life: you! If that commitment involves getting into the best shape of your life, we are here to help.
Posted by Zareh.