Monthly Archives: September 2012

Workout of the Day for Saturday Sept. 29, 2012

Technical:

5 x 3 Thrusters

 

Metabolic:

25 Pullups

50 SDHP (53/35)

50 Pushups

50 Back Squat Jumps (75/45)

50 Situps

50 Push Press (75/45)

25 Pullups

Posted in WOD

Goals

 

 

 

Atlas, you’ve got nothing on Dave Swanson!

 

 

How do I get stronger?  What do you mean “no rep?”  Oh, I hate that exercise, I suck at it, can I do something else?!  How do I start competing or get on the team?

 

I hear these questions ALL the time!!!  I would say every person has asked one of those questions and some have asked ALL of those questions. The strength question, well, I’m sure you’ve heard many times either from me, another coach, or a member to document your progress.  “How do I get stronger?” Is a very broad statement.  First off, what is strength?  Given the context of the question at a gym, it’s probably related to ones’ ability to lift large loads.  Okay, noted!  That still doesn’t say much at all.  “Large” is a relative term.  My follow up question is, “Stronger in what?”  As you know, there are lots of movements involving load, you have to have specifics in mind.  Next up, “Where are you currently at?”  You must know how much weight you can lift in order to pose the question of wanting to get stronger.  It can be a very simple task.  Go move heavy stuff until you can’t, then document.  That will be your baseline, once you can quantify your strength, you can set forth a program for improvement.  Be real in your attempt to max out your efforts too!  If it’s a squat and you don’t achieve full depth, you didn’t successfully lift that weight.  I’ve seen this many times before when I ask what someone’s max lift is, they tell me and a few months later I happen to be working with them on the movement to where they said they’ve gotten way stronger, but they can’t hit the same number with proper ROM (range of motion).  That will mess you up mentally.    Don’t take a short cut in the beginning, it will turn around and nip you in the (_!_)!!

 

I love competing and coaching at competitions.  They are very addicting!  Many people have the idea of participating in competitions, I get very excited to hear people say this.  BUT, just because you say it, it doesn’t make it a reality.  It takes time, sacrifice, and commitment.  Doing the bare minimum will not lead to success.  Again, you have to put in some work!  Knowing what your numbers are i.e. max snatch, clean, oh-back-front squat, shoulder to overhead, etc. will help.  You have to find the time to come in on your off time to practice skills and work on your weaknesses.  WE ALL HAVE WEAKNESSES!  I’m not referring to weakness coming from zingers or cheesecake either.  My biggest weakness I would say is running.  That doesn’t mean that when it comes up in a competition that I don’t do it!  It just means that I will have to strategize a little bit more and suck it up!  Take Rich Froning and Annie Thorsidottir for example, their weaknesses are HSPU’s and Muscle ups (respectively) But the fact remains, WE ALL HAVE THEM.  If you don’t know what they are, then ask yourself what you have to scale in class.  Pullups? HSPU’s? Snatch? Then simply ask a coach on things you can do to help.  Either way, don’t live in the facade that you are unbreakable, the sooner you expose your weaknesses, the sooner you can make it a strength!

 

Taking classes is a great way to stay or get in to shape, they are tough!  I’ve taken a couple classes lately and they crush me!  You guys sure seem to get a lot of enjoyment out of seeing me practically getting in the fetal position with my thumb in my mouth just through the warmup and speed work too!  As great as the classes are, you still need more if you are wanting to compete! CrossFit was originally just a program that would help to assist making daily life easier for military, fire, and law enforcement.  It the gained some credibility and went toward sports conditioning.  Take basketball for example (not that I played, but clearly I could because I’m so tall).  CrossFit helps a player increase power, explosiveness, speed, agility and so on, but does it help to make more free throws?  No, the fact of the matter is, is that it helps you stay fresher longer while helping the body, but you still need to practice your free throws.

 

CrossFit is deemed the “Sport of Fitness”.  So, with any sport, you need to practice.  You have the great foundation of conditioning developed, but you need to perfect movements, transitions, mental prep, and avoid tunnel vision.  Nobody wants to do wall ball for the sake of doing wall ball, it’s just not that much fun.  BUT wall ball is done to help prepare you for life, right?  I can’t even begin to tell you how many times I’ve found myself under a second story window and the front door was broke so I had to “wall ball” my groceries up, haha!  Like I said, people practice free throws to get better under pressure or during the 4th quarter and fatigue nestles it’s way in.  Just like wall ball, we are “practicing” squatting with weight, accelerating from the bottom position and transferring the power through the hands as the object (ball) ascends toward a target while requiring accuracy.  Any similarity to a free throw?

 

The point is, practice!  It is now the “Sport of Fitness” and if you want to compete, well you’ve got some work to do!  First, find your numbers, then find your weaknesses, then all you have to do is practice!  Don’t ever be afraid to ask questions too!  You can totally call me, text me, email me, or just pull me aside!

Posted in Rocklin Crossfit Blog

Workout of the Day for Friday Sept. 28, 2012

Technical:

5 x 4 Hang Power Cleans

 

Metabolic:

Lurong Living Paleo Challenge Benchmark #3!

Complete Five Rounds of:

20 Burpees

20 KB Swings (53/35)-Rx  (35/26)-Scaled

 

Stabilization:

With a Partner:

50 Seated Russian Twists

Partner “Hangs Out”

 

 

The energy for the 5:30 class was unreal!  Let’s see if we can keep that up throughout the rest of the day! It will translate directly in to better performance for you.  Also, we have the addition of the 3:30 class starting today, it is a very small class, those are the ones that you’ll get MUCH more one on one instruction from… Get on it!

Posted in WOD

Workout of the Day, Thursday, September 27, 2012

Technical:

4 x 2 Front Squat

 

Metabolic:

3 Rounds for time of:

250m Row

10 Hang DB Cleans (45/30)

10 Push Press

250m Farmers’ Carry

 

Stabilization:

100 Disc Squats

Posted in WOD

Schedule Update

This Friday, we have changed the afternoon schedule… We added an additional class and changed the times to be consistent with the rest of the week… Please check the schedule!

Posted in Rocklin Crossfit Blog

Workout of the Day, Wednesday, September 26, 2012

Technical:

7×1 Split Jerk

 

Metabolic:

21, 15, 9

Wall Ball

OHS (95/65)

Ball Slams

Thrusters (95/65)

 

Stabilization:

20 Partial TGU with Slam Ball

Posted in WOD

Workout of the Day, Tuesday, September 25, 2012

Technical:

10 Minutes to find 1 Rep Max of clean

 

Metabolic:

15 Minute AMRAP of:

5 squat cleans

10 hand release push ups. Must move to other side of bar after every repetition.

50 heavy rope single unders

 

Stabilization:

50 Toes to bar

Posted in WOD

Workout of the Day Monday Sept. 24, 2012

Technical:

4 x 4 Deadlifts

 

Metabolic:

Paleo Challenge Benchmark WOD #2!

Christine = 3 Rounds for Time

  • Men’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 24”
  • Men’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 16”
  • Women’s Rx- 500 meter Row, 12 Bodyweight Deadlifts, 21 Box Jumps at 20”
  • Women’s Scaled- 500 meter Row, 12 Deadlifts at 1/2 body weight, 21 Box Jumps at 12”

 

Stabilization:

50 Ring Dips

 

 

“The only honest measure of your success is what you are doing compared to your true potential!”

 

Get after it today guys!  You can sign up for competitions, this challenge, friendly bets, but why?  Measuring yourself against another doesn’t mean anything!  There are far too many variables that will contribute to that equation.  I’m not in the gym very often anymore, or at least not running classes, but I have seen so many of you get after a WOD, feeling like you want to quit, having that internal dialogue questioning why you are even doing it… Yet at that moment, someone happens to yell your name and suddenly you’re able to get that next rep!  So, I dare you, reread that quote a few more times and reflect upon what is being said. Every body has their own sense of motivation that gets them through a particularly rough day or WOD, whatever it is, get in the habit of turning it on more regularly!  It is NOT up to anybody else to get your work done, find your intrinsic motivational factor and shut out the rest, especially the mind mid WOD.  Your body is able and capable to continue through complete exhaustion despite what you mind is saying!  I know some workouts or reps hurt, believe me, I do… But, you can tune it out for just a few more reps, meters, or minutes.  The satisfaction after competing against yourself and winning creates a euphoria that helps drive your next session.

 

Now, this is NOT at all me saying to ignore injury!!!  If you are injured, you must communicate that to one of the coaches and I would also like to be included even if I’m not at the gym.  We CAN help modify your training to still create the functional outcome without potentially exacerbating an ailment forcing time to recover.  Yes, I know, I compete and train when I am injured and fight through it… That is because I am a moron!  I’ll be the very first to admit it!  This is however one of those times to where I say, “do as I say and not as I do!”  I have my reasons and I’d be more than happy to share why, just pull me aside and ask away!  Also, if something just doesn’t make sense, like a movement or modality in our program, ASK!  Please shoot me an email, text, or just talk to me.  I’d be more than happy to assist any clarification.  You also may just pose a question that has no real answer, then we can learn it together or just make the necessary adjustments.

 

Thank you for being a major influence in my life, I miss you guys!!
Gary

 

Posted in WOD

Open gym Sunday will be available immediately after the last class!

Posted in Rocklin Crossfit Blog

Workout of the Day, Friday, September 21, 2012

Burgenor Warm-Up

 

Metabolic:

“Randy”

75 P. Snatch (75/55)

*Scaled (55/30)

 

Stabilization:

100 Air Disc Squats

Posted in WOD