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.
Continuing on with our theme of the CrossFit Games recap.
How do the ELITE Think??
Watching the CrossFit games this past weekend was amazing, inspiring and educating. To be able to see the best of the best CrossFitters all in one room is an eye opening experience.
I have always been of the opinion that more of your success with CrossFit (and your overall life) has to do with your Mental capacity more so than your physical capacity. The way the Elite CrossFitters think is the main reason why they are the Elite.
Here are the Mental characteristics of the Elite:
-They all have a coach. It is much more productive to have someone with a third party objective to help you skip unnecessary steps and push yourself further.
-They are cool under pressure. If you were to watch their faces in the heat of competition in each event they are always in control, constantly breathing throughout the WOD and stick to their game plan.
-They are always positive. I didn't see anyone complain about a WOD, movement, weight, etc... They understand that to be the best it doesn't matter what the WOD is, how HOT is was, how HEAVY the weight is, it only matters who they are. They trust themselves, the training they have put in, their support group around them, focus on the task at hand and block out any negative thoughts!
-They have appropriate goals and expectations of their performances. CrossFit is a numbers game. They know their numbers. They know what it takes to hit those numbers. They are focused on hitting those numbers.
-They don't worry about other competitors or uncontrollable factors. They understand that they are 100% responsible for their success. Their success has about nothing to do with anything outside of them and has everything to do with everything inside of them.
If you notice all of the techniques they use, you COULD use. I find that the elite are not that much further ahead than any of YOU. In fact, a lot of them were in your shoes at one point. They were on your physical and athletic level. The only difference is they have put the extra work, stretched they self belief/self-worth and are determined to reach their FULL potential.
By adopting the traits of the best and staying committed you can set yourself to join them and be the best.
What are you waiting for?!?!
AMRAP 4 minutes of-
8 Wall Balls (20/14)
10 Slam Balls
1 minute rest
Post by CMO.
With the CrossFit Open in full swing something very good or something very bad can happen to you...
You can become motivated beyond what you ever thought possible.
You can fall into the bermunda triangle of COMPARING yourself to others, their scores and begin to
question your training, success you have had thus far and began to self sabotage yourself.
The CrossFit Open is a way to provide context to your training and gives you purpose behind everything you
have been working for in the gym day in and day for the past year.
Competition can bring out the best in you. I fully believe that you can not recreate the enviornment, intensity
and your highest level of performance during the heat of this great competition. Participating will put you
in the game with 60,000 plus competitors and can result in raising the expectation for yourself. You will
operate at a much higher level because everyone else is operating at a much higher level. And by you
pushing yourself you in turn will push others around you. It is infectious!
Competition can you show you the light to your potential. You can be a part of something much bigger
then yourself. You can see how people really not that much different than you can put up extroridinary
Competition shows you exactly where you are at today. The mantra of the open is "prove your fitness".
Everything you have done up to this point will result in exactly how you 'should' perform in the games.
This can be very empowering and motivating. All of the metcon's, strength work, running, mobility you have
done over the last year will show up no matter what workout is announced 2/29/12 @5pm PST. So if you
are not satisfied where you end up with your scores and goals, consider this is your BIG WAKE UP CALL!
The kind of wake up call that can be a life changing and transform you into a more motivated, focused and
dedicated athlete. Not to mention a all around better person:-)
It is very easy to NOT check your ego at the door. With the highend focus and atmosphere the Games
season provides do not let yourself fall into the trap of COMPARING yourself to others performances. This
kind of comparing is you actually judging yourself against people that you know very little about. You
have no idea what type of work these people put into to produce their results. You don't know what kind of
athletic background they have. You can't compare yourself to someone who is a former competitive gymnast,
or has been weightlifiting for 10 years, or played college sports, and you just started CrossFitting 6 months ago?!?!
You are exactly where you are supposed to be. All of you efforts you have done in the last year, all of your training prior to CrossFit, your entire fitness/sports history has brought you exactly where you stand today. And the same goes with the people you can't help but compare yourself too. Be proud of yourself. Your progress. Your results. The potential you have. If you feel the need to compare yourself to others there are plenty of stories on the games site. And plenty of success stories that have people with far less physical advantages in life
My hope is you use the 2012 CrossFit Games Open as a measuring stick for yourself. I hope you use the positive energy of 60,000 plus people across the globe to catapult your mental and emotional inspiration to a level you never thought possible for yourself.
power snatches (85/55)
wall ball (20/14)
Posted by Chris.
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.
One of those outcomes is sacrificing form, movement standards/ROM, or even (in extremely rare circumstances) integrity in order to beat that time/score. A vast majority of these occurrences are unintentional and side effects of WoD brain, but they have serious consequences. Consistent breakdown in form can cause the athlete to adopt less than efficient or ideal movement patterns. As far as miscounting is concerned, I know how difficult it can be to keep count when you're in that uncomfortable place, but it's part of the process. If you know you lose count regularly then count out loud, keep a tally on the board, or even grab a piece of paper and a pen.
Don't let 'competition' negatively impact your purpose for being here at CrossFit 818: better fitness in a fun group environment!
"2012 OC Throwdown WoD #3"
5 rounds for times of:
8 bar-facing burpees
8 deadlifts (225/155)
Posted by Zareh.
One of CrossFit's main components is intensity. We believe that adding intensity to your workouts forces your body to adapt quickly in order to continue performing at that relatively high level. We accomplish this by timing many of workouts. However, one must be careful to distinguish between competition and training. Our number 1 House Rule is: Check Your Ego at the Door! We say that because we want you to understand that the clock and your intense workouts are simply a means to an end. Rather than having a drill sergeant yell at you all class long, you have a clock!
This concept of training vs. competition is also the main reason we don't allow kipping unless you can demonstrate adequate strength in dead-hang pull-ups (7-10 reps or more) and why we've changed the range of motion standard on our kettle bell swings from American to Russian. Your coaches strongly believe that the added benefit of those movements in day-to-day training are outweighed by the increase injury risk when performed repeatedly in a fatigued state.
Let's hear what you think... sound off in the comments!
The Bear Complex
7 sets of the following sequence:
5 rounds, rest as necessary between rounds
Increase weight each round working up to max
Bar cannot rest on ground (touch and go between sets)
Posted by Zareh
On Saturday, Armen and I had the pleasure of revisiting our old stomping grounds at CrossFit LA to take care of some unfinished business... competing in the CFLA "330 Challenge". About two months ago, both of us completed a workout called the 330 which involved a 300 meter run, 30 Ground-to-Shoulder (155lbs.), 300 meter run, 30 Shoulder-to-Overhead (155lbs.), and a 300 meter run. Over the past couple of months we had the opportunity to prove that CrossFit really works... My original time was 14:27 and my time on Saturday was 11:38. Armen also crushed the workout with a time in the low 10s! Competition is one of the reasons I enjoy CrossFit so much. We compete against ourselves, the clock, and our fellow CrossFitters. This group dynamic increases intensity and ultimately results in a more effective workout. Come give it a shot!
Also, just a reminder that our classes officially start tomorrow!
Armen and Chris finishing their fifth (and last) round of "DT" at CrossFit 818.
Posted by Zareh.
Get excited! The CrossFit Games are the Olympics of CrossFit and the competition is kicking off with a 6-week Open, involving six workouts over six weeks! The workouts can be submitted by online video submission or athletes can participate at registered affiliates at which their workouts will be officially judged and their times/scores will be validated. The first workout will be announced on March 15th, so if you're in the 818 area and you want to get your workout on at a spacious, new CrossFit box, come to CrossFit 818! This year's CrossFit Games has a $1,000,000 prize pool with $250,000 going to each of the men's and women's winners!
We'll have more information and details on what the process will look like in the next few weeks.
Posted by Zareh.
This past weekend, The Fittest Games were held by SicFit in Austin, Texas. My brother, Armen "Hammer" Amirian, competed in the Intermediate Men's Division and took Texas by storm in three workouts over a span of about six hours. Armen has been training hard and smart for the past 18 months and he has seen a tremendous transformation from a kid who couldn't get through a CrossFit warm-up without puking to a powerful athlete who is winning CrossFit competitions! The results of hard work should be recognized and used to motivate further improvement. I have little doubt that Armen will continue to improve his skills on his journey towards elite fitness.
Posted by Zareh.
I like CrossFit for many reasons, one of the foremost among them being the carryover it has to my everyday life. The physical advantages of being a CrossFitter are obvious, but the mental advantages should not be overlooked! One of the most important skills I have learned during my time CrossFitting is how to stay relatively calm under pressure. In the case of CrossFit, pressure tends to manifest itself as a ticking clock, burning lungs, and a skyrocketing heart rate. The athlete who can manage to stay composed and as relaxed as possible through that pressure tends to do the best in the long run. When confronted by pressure situations in life, I like to think of my most difficult workouts. If I am able to stay calm and get the job done during the last leg of 2,000 meter row, despite the lactic acid in my legs, my burning lungs, and the edges of my vision going black, then working under a deadline behind a desk doesn't seem like such a hard thing anymore.
CrossFit workouts have also taught me to split up daunting tasks into smaller, more manageable parts, and to take pleasure from completing each of those portions as I work to the large goal of finishing the workout. How has CrossFit helped you in your everyday life?
Speaking of performance under pressure: My first CrossFit Coach, Becca Borawski, will competing in a rowing competition this Saturday in Long Beach. Come on out if you want to see some athlete's staying calm under pressure!
My competition at the OC Throwdown over the weekend was a great success! I finished 31st overall and got to experience five great workouts over a 24 hour span. Ben Hopkins, whose picture I posted up last Friday, staged an incredible come from behind performance in the final workout to make up 11 points and tie for first overall. He eventually got 2nd place after a head-to-head muscle-up competition, but his performance was amazing.
I met a lot of great athletes and saw several gritty and spectacular efforts, but one in particular stood out this weekend: Michael Devaney, an athlete who just started CrossFitting less than three months ago, had never done a double-under. The second floater workout on Sunday featured 150 of them along with 10 ground-to-overhead movements with a barbell. With a seven minute cutoff, Michael could have simply decided not to do the workout, but instead he gamely knocked out his first two ground-to-overhead and proceeded to attempt double-unders for seven grueling minutes. When the seven minutes were over, Michael had completed eight double unders. Despite having to perform in front of a large crowd of spectators, Michael didn't give up and while his performance on that workout dashed his otherwise good chances of making the cut, he went after it with everything he had and came out the other side with a big smile. I suspect that the next time I see Michael, he'll be doing double-unders like a champ!
The 1st place tiebreaker: 20 Muscle-ups for Time
Posted by Zareh