When it comes to your fitness, there are no shortcuts. Results come from a consistent application of will and adherence to a quality program. You've seen the infomercials for dozens of 'fitness' programs and devices that promise results in the comfort of your own living room... I hate to break it to you: if it's comfortable, it isn't doing anything for you!
This weekend a dozen of our members put their fitness to the test in a grueling 10-mile mud run with multiple obstacles and they'll be the first to tell you that hard work pays off! Congratulate our Tough Mudders when you see them (and ask them about the final obstacle).
Also, congratulate Tyler and Coach Armen for participating in the CrossFit Football Occupy Strength competition. Tyler finished 3rd in the Heavyweight weight class with a CrossFit Football Total (Power Clean, Squat, Bench, Deadlift) of over 1600lbs.!
30 Weighted Lunges
Posted by Zareh.
I have been doing a lot of soul-searching lately! I am in a place where I know I am growing but I want to take my growth to the next level..... which is????
I feel that most of us understand we are not happy, or we are not living life the way we truly want to, but are unfamiliar or unaware of how to get to your why or what that you want!
I started to ask myself questions to really find what it is that I TRULY wanted to make me happy.
When my husband and I first got married 4 years ago, I thought:
Happiness = Money.
My husband was in finance at the time and I figured I would never have to work again. I was going to be sooo “happy” being at home doing whatever whenever; WRONG! I was bored out of my mind and never was feeling accomplishment or PASSION from anywhere!
I realized for me, that money and all the “things” I wanted was not going to fulfill or feed my soul!
When my husband and I opened our gym in January of 2009 I had no idea what was in store for me. I started on as a part time trainer, really believing that this was “my husbands deal” and I would do this to help him grow.
Very quickly I realized that I had eaten the passion bug and was being feed day in and day out by all the wonderful people that we were privileged enough to coach.
In August of 2009 I took on the role of Co-Owner with my husband and was felt so enthralled and motivated everyday! We worked more hours than I could even begin to comprehend but it didn’t feel like work!
I remember hearing an interview with P Diddy (I think that’s what he is calling himself these days) and in the interview he said ” I have a passion that burns inside me that when I go to sleep I am so excited to wake up and start day, because I love what I do”. When I heard this (years ago) I said to myself that is what I want, and it wasn’t until 5 years later that I got it!
As most of you know, we sold our gym in January 2011, my husband and I felt a calling to go back to our roots of Los Angeles. When we arrived here I was on cloud nine. I had the “I am going to save the world” mentality. Slowly but surely I began to drift and not feel in my element with no direction or clarity. I started to feel like that was it, I had my passion and now I wasn’t going to get it back.
For those of you who know me, I can be a bit impatient. The element I was missing was focusing on my passion and feeding my soul. I was relying on what paid the bills, or what made sense. Sometimes things that seem the craziest turn out to make the most sense in the end. (i.e moving to Sioux Falls South Dakota not knowing anyone and starting a gym).
Yesterday I filled out a list of questions that were supposed to help me find my “true passion” and get me back on track. As I was sitting there answering I began to see there was a common theme! I wanted to empower people and help them to be the best that they could be through fitness, health, and overall wellness. The answer was right in front of me since selling the gym, I just wasn’t seeing it.
Find What your "true" passion is. This will help improve all aspects of your life from family, workouts, and overall life in general! We all have something we were born to do, now lets take the steps to find out how to get there!
What are some of your passions CF 818ers?
Post in the comments below.
5 rounds of
10 push ups
15 box jumps
20 double unders...
Post by Annie.
"The dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price." -Vince Lombardi
CrossFit isn't easy. Many of you experienced a period of acclimation, when you first started with us, in which every day was a struggle. You might have been extremely sore the day after workouts, or frustrated with your progress on highly technical movements, or even figuring how you need to balance your fitness with you busy schedule. Don't worry, that's a normal part of your journey towards a fit and healthy life. The key is to continue working everyday towards success.
After a few weeks of CrossFitting, we've also asked each of you to evaluate your nutrition and sit down with us to determine how best to move to clean and healthy eating. Changes to your nutrition can be as difficult (and in some individuals' cases even more difficult) as starting CrossFitting. Stick with it! We know it is hard, but we also know it is worth it.
And always remember your coaches are here to help you with whatever you need to achieve your goals!
Clean & Jerk 1-1-1-1-1
Against a 6 minute clock:
Max Reps Hang Squat Clean (95/65)
Posted by Zareh.
Armen, Z and I have been doing CrossFit a long time. It’s crazy to compare the way we used to be physically and mentally before we began each of our CrossFit journeys to where we are today.
With all the new students coming to CrossFit 818 we are excited to see where each of you are beginning with CrossFit and realizing how much potential you have for the future.
Every time I meet someone brand new at CrossFit 818, I can see YOUR potential and how great YOU can be without even knowing YOU very well. But what I do know is how powerful this CrossFit program is and what kind of person it takes to succeed with it. All of us (Armen, Z and I) have seen some AMAZING results and transformation from all types of people and it doesn't matter what kind of shape you are in when you start, it matters that you are starting NOW!
So how do YOU succeed? What is it going to take?
It’s so easy for us to think that our goals will happen immediately if we work hard. The hard truth is that any goal or any worthwhile thing we pursue can only happen one way; one WoD at a time. This program will naturally weed out the winners from the losers. You want results...YOU WILL get them and the by product of results is going to be lots of hard work, discipline and consistency. It is the good old law of cause and effect. You DO IT (CrossFit)! It (CrossFit) WORKS! It is simple, not necessarily easy.
If you want this to work, it is your habits that will get you there.
Habits (good or bad) aren’t built in a day, but actually several days of the same, consistent action. Weight loss doesn’t happen in a day, it happens in weeks and months. Gains across the 10 Components of Fitness take consistency, time, and progression. Every gain you want to make or goal you want to achieve takes time.
The great thing about CrossFit 818 is you have coaches to help you get there every step of the way. All you need to worry about is showing up and focusing on today, one WoD at a time.
Back Squat 1-1-1-1-1
Back Squats (40% 1RM)
Posted by Chris.
When it comes to your fitness, there is no such thing as a magic bullet. If it sounds too good to be true, it usually is (i.e. every crazy fitness device or DVD you see infomercials for late at night). I like to tell people that the solution to their fitness problems is simple, but not easy, and I usually get a perplexed look in return... It's written on our whiteboard for everyone to see and it's 100% free. Ready?
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and dominate new sports.
There you go. World-class fitness in exactly 100 words. No charge. If you need some guidance on the details, we're here to help.
Five rounds, each for time of:
Rest precisely three minutes between each round.
Posted by Zareh.
Nothing worth doing comes easy. Some things become more commonplace, more routine and maybe require a little less effort on your end, but that cheapens them. Some things come without any pain, without any sacrifice, without any conscious effort. Those things are almost all meaningless.
Why? If something just falls into your lap, if there was no work involved to acquire it, it loses value. By working hard for the things we want, sacrificing for the things we want, by having discipline, experiencing pain in the path to making something happen for yourself, that accomplishment gains value.
There is such a thing as going too far though. Going too far will cause resentment towards whatever it is you're working for. Don't cause yourself so much pain during the journey towards something that once you get where/what you want, all that's on your mind is how much the journey sucked. You'll spend much more time on the road than at the destination. Don't make that journey a horrible experience because it'll ruin the prize at the end.
Nothing worth doing comes easy, and while it never gets easier, it doesn't need to kill you or ruin your prize. Pace is the trick.
Complete as many rounds in twenty minutes as you can of:
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Posted by Armen.
Injuries are an intrinsic part of sport. Whether through a poor decision of the athlete or a freak, unpreventable occurrence, most athletes will have some sort of injury at some point in their athletic careers. While we hope that these injuries are relatively minor in scale and scope, there will be times that an athlete has to work through a "devastating" injury. The hardest part of these injuries are all the people telling you that you'll never be the same or you'll never be able to do this or that ever again. The voice of doubt begins to worm its way into your skull, and all of a sudden, you're not sure if you want to put in the hundreds or even thousands of hours of work to try to get back to where you were, only to fail. Crush that voice early and often! Tell naysayers that if they are going to say "nay!" rather than focusing on the positive, you'd rather not talk to them at all. Realize that being dealt a specialist's hand is an opportunity to work on some things you may not have worked on as diligently before your injury. Most of all never ever ever give up.
What were some of the challenges you've overcome during a recent injury?
Zach Krych's example of coming back from a devastating injury is awe-inspiring!
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 read a story over the weekend about Stefaan Engels, a 49 years young Belgian gentleman who ran a marathon every day for 365 consecutive days. He averaged about four hours for each marathon, with the fastest clocking in at 2:56. Obviously, Mr. Engels is a supremely conditioned athlete, but I don't like when people call his effort "superhuman". On the contrary, Engels' feat proves that humans are capable of extraordinary physical and mental feats. His effort was altogether human! When someone looks at a feat like Engels' and categorizes it as "superhuman", that person is basically rationalizing their inability or unwillingness to acknowledge their own potential. Engels didn't pop out of his mother's womb as a genetically superior running machine; in fact he suffered from asthma as a child and was told (by some idiot doctor) to avoid sport altogether. He worked hard, never gave up (even when he failed in his first attempt to run a marathon every day for a year), and finally completed his goal. Yes, Engels' feat is spectacular, but instead of being intimidated by it we should use it as motivation to get off our asses and reach our super individual potentials as humans!
Posted by Zareh.
I sometimes fall into the mental trap of looking at an athlete and saying, "well they were born with this or that natural advantage." That kind of statement isn't just unfair to the athlete I am looking at, but it psychologically provides me with a rationalization for not working as hard as I need to in order to meet my fitness goals. Obviously, some athletes have 'natural' gifts, but to simply credit those with their athletic ability belittles all of the hard work they do to maximize those gifts.
Logan Gelbrich, a young man I have had the pleasure of working out with many times, is such an athlete. At first look, you might think "He's 6'3", 220lbs., strong and fast... that must all be natural talent." But I have personally seen how hard Logan works. He works on his weaknesses harder than he works on his strengths, and I have never seen him go through a workout half-assed. He asks questions from his coaches, never assumes he has nothing else to learn about a movement, and approaches everything he does with intensity and maximum effort. Listen to his interview on CrossFit Radio: here.
Bottom line: don't blame your parents, the gods, the universe, or any other outside factor for the hand you were dealt. Work your ass off and you'll achieve your goals!
Posted by Zareh.