The CrossFit open has been over for some time now but training and improving as a athlete hasn't stopped. Especially if you strive for greatness and your just a little crazy....think I fall under both these categories. So a 20 LB vest??? Why?? Well the challenge is to take your normal training regiment and add a 20 LB vest to every workout you do no matter what it is for 1 month time. The idea is that if you do everything with this extra weight, that when you take off that weight you feel lighter, quicker, and stronger. Kinda like how a boxer will train with heavier gloves than what he will actually fight in. Then in the fight he will have a feeling of lighter, faster hands. As anyone that CrossFits knows, its a mental battle from the beginning of a WOD all the way through. Any kind of mental edge you can gain during these grueling workouts, you take it.
The other reason im putting myself through this madness is "The Crucible at the Combine Competition" On May 26th http://www.cruciblebenefit.com/. Its a 2 WOD event benefitting the Wounded Warriors Fund. Heres the WODS-
Severin
50 Strict Pullups
100 Push ups
5K Run
Rahoi
12min AMRAP
6 Thrusters 95/65
6 Bar facing Burpees
12 Box jumps 20/24
They also have a BEAST division where you do all of the above with a weighted vest. You know im going BEAST!!! What a great way to give back to those who have sacrificed so much. I'll keep all updated and anyone that wants to share some of the pain...sign on up at the link above : )
"A Test of Strength Benefitting those that have Proven it"
CrossFit is not a job its a lifestyle and we hear that all the time but it really needs to be taken as one. The main reasons i started to CrossFit in the first place was the competitive feel, the variety of WODs, the warm culture, but most of all it was fun to me. I thrive in doing the extremely difficult with a group of like minded masochists like myself. The crazy madness of a WOD is addicting like some Fruit Punch Spark...heyoo!! Fitness is not meant to be boring....we are meant to test our physical boundaries in fun and creative ways. Not just a simple routine we do cause we have to, but because we love it. During the open, I ate, slept, breathed, the OPEN. Its all I would think about...Whats the WOD gonna be this week??? I wonder if my carb intake was correct this week??? Why in the hell would they give us 7min of Burpees??? lol. The open turned into a job and the pressure of moving to 30th, then 70th, then back to 54th, then dropping out of the top 60. I was on a mental roller coaster that had completely worn me out. Instead of taking the time to say, Hey I did a 125 Burpees in 7min!! I was thinking about the 3 I had no rep-ed and why I just didn't do another rep in the final seconds and I would of moved up another 10 spots in the rankings. I was not having fun and it affected my mood and performance. This Sport is all about doing what you think is impossible, testing yourself daily, and having fun doing it. I had forgotten the number #1 reason I WOD....its to have a hell of a time with people I care for, and enjoy the crazy chaos that is CrossFit. Athletes, (Yes y'all are athletes :)...especially those who have been with us for some time. Remember why you do this and don't let this Sport turn into something you have to do. Always keep a smile on your face and take your victories in the box as a great accomplishment as you move forward. Cause you could be staring at a treadmill watching the calories go by.(Bad memories) Keep the fun in it and take pride in what you have accomplished.
Quote of the week
Don't poo-poo your effort. Revel in the knowledge that you gave it your all. Kevin Daigle
Love quotes that have potty humor but at the same time hit home. Quality!!! Thanks Kevin!!
When you come into the EAST side of the box at CFRR you might of noticed some awesome chains up on the Strength board. These chains resemble the members journey through the levels of strength. As you meet the requirements of a specific benchmark you move your chain up a level on the strength board. (Or wear it around as proof you are a Strong SOB) Every member starts as a "Rookie" and moves their way first to "Strong" then to "Beast" and lastly to "FREAK" Each benchmark will become progressively harder to pass and require a spectrum of strength. WE LOVE LIFTING AWKWARD HEAVY STUFF. So traditional strength on a barbell or other typical movements doesn't alone label you as being strong. Having constant variety and balance in your Strength is what this program thrives on. The beautiful thing about lifting awkward objects is its a great change of pace, but also it will help you make advances in your strength on the typical movements...barbell, body weight, Kettle bells, and dumbbells. In turn making you a better all around CrossFit athlete.
LEGIT Benchmark EX
Pick 3 of 4
1. 10 Stones Ground to Shoulder Cap 1 1/2min
2. Bear Complex 205#
3. 20 Tire Flips cap 2min
4. Frat Party
15 Kegs from lap to Shoulder---------->Same
10 Kegs from lap to Shoulder---------->Same
5 Kegs from lap to shoulder------------>Same
Progressively adding weight from the 1st keg to the last.
The LEGIT benchmarks are the bread and butter of the program but these are test days. The real improvement is during the other classes. If a athlete doesn't pass a level of Strength (And chances are you won't on the 1st try : ) then they will keep working and re-test the next month. These benchmark are meant to test the individual and might take several times to pass. That's why I always say, "Getting stronger is a commitment and takes time". Instant results don't happen....sorry, but its true. If your serious about your training and becoming better, come talk to me about trying out a class.
Quote of the week-
I'm pissed off for greatness....and if you aint pissed off for greatness than your ok with being mediocre.
-Ray Lewis
Check out this vid!!! It pumped me up...too bad he wasted it on a NIT team
Randomness
1. Congrats to my Strength members Travis, Dustin, and Paul for completing their first level of strength. Your not Rookies anymore gentlemen!! BEAST is next and expect a BEASTLY test at the end of next month.
2. We got a hell of a FFA WOD tomorrow. If you haven't signed up we got a few spots left in the 8AM class. The WOD is in honor of Coach Laura from CrossFit Kemah. Shes been battling Lou Gehrig's Disease. She still manages to program and help with overall running of the box. Truly amazing. Check out their Facebook page and give it a LIKE. http://www.facebook.com/pages/CrossFit-Kemah/161540523899069
3. My homie Landon Adams is taking on Regionals at the end of April. There will be tons of elite competition there but I like his chances. They say, "A man can only go as far as his Team" and I know this is a individual event but the training isn't. Intensity and competition makes a man and I'll supply both in the upcoming training WODs. You'll be ready!!! I'll promise you that.....Games Bound
I remember when Erin first joined my 6pm class. She didn't know much about CrossFit but from day one I knew I was getting a hard worker in my class. Fast forward and Erin's been at CrossFit Round Rock for more than 10 months and her change is remarkable. She used to survive WODs, now I watch her attack them. Erin is never afraid to get better. Which is a great quality to have. Never worrying about the clock during her WODs and taking a step everyday to take her CrossFit game to the next level. Less bands....more weight....each WOD working on what she needed to do to progress through the movements. She would probably never let anyone know, but the last few months she has been dealing with a nagging ankle injury which requires surgery. I could tell the pain she was going through even to do high knees and jumping jacks in the warm-up. She's been dealing with this for at least the last 3 months and I've never heard her complain once. She still keeps the same intensity and drive as she did before, meanwhile fighting through the pain. Talk about being mentally tough...wow!! She even hit some PR's this last week by pressing 110# Overhead. Boom!!!!!
This is her last week at CFRR and I will say, I will miss the bright colors and positive attitude you always bring into the box. If you don't know Erin you need to get to know her quick this next week cause she's someone you could take notes from.....how to fight, persevere, and stay positive....Thats her Game!! Erin, its been a pleasure coaching and watching you grow in class each week. Good Luck and I appreciate all your hard work!!! CFRR 4 Life!!
This WOD is insane!!! I think I've seen only one person get through the 1st round. 150 wall balls is a WOD in its own right. The competition has been extremely fierce this year. Think I saw 3-4 guys that went top 10 last year that arn't even in the top 60 right now. Right now, I sit 54th in the region with 2 WODs to go. They take the top 60 to San Antonio for regionals. So it all comes down to these last two WODs. Rings has never been my strong suit but I can't look at it that way. All I can do is be confident in my abilities and fight like hell for 12mins. Come in tomorrow to cheer us on at CFRR. I'll def need some motivational words when I get to those rings.
The REBORN Challenge
Something for you Challenge folks to munch on- The REBORN challenge was a great experience. So happy for all the teams but this is only the beginning. The real test happens after the challenge. Challengers, you don't have the external accountability any more. Its up to you to hold yourself accountable for the way you eat and the work you put in. We always say it, but ill reiterate it. Its a lifestyle, not a diet. Make it one and you'll continue to see progress. If you don't, you'll be back were you were before. That's the cold hard facts. Theres my tough love for today : )
Randoms
CrossFitters from around the world lifted more than a quarter of a billion pounds. That’s more than 12 Eiffel Towers, 18,000 elephants, or 866 blue whales.
Reborn Challengers- You are on top of the mountain!! 'take a step back and look at all you accomplished.
Got a sweet surpise for the Strength class. Its time to party!!!
If you ever have a chance to watch the E60 ESPN of Patrick Willis DO IT!! You'll be shocked by his story. The dude didn't even have running water to drink until he was 8...by 10 he was working to support his younger brothers and sisters. Absoluely amazing. http://www.youtube.com/watch?v=XvZqyoWcGrc
If you were to ask me the most important quality you needed to be a successful CrossFit athlete, I'd say Mental toughness without hesitation. Above all others this attribute stands alone for me. You can be the most talented person in the world but without the toughness to persevere it means nothing. Take this toughness to the box and push the limits of your body. If you wanna make change and get better sometimes you gotta throw yourself in the deep end and find out what your made of.
Thoughts on the Open- Heres the 2nd WOD 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)
Last week was a all out body weight exercise. Very little skill to perform this movement. The lighter endurance athletes owned the first week, putting up some ridiculous numbers. Think I saw some dude from Russia put up a 161. Jesus... This week is quite the opposite, lots of strength and one of the most technical lifts in CrossFit. I guess they heard the cries from the big guys. Im taking this beast on tomorrow at 11:30. My mind is right...Game time!!
1. There was 5.7million burpees done around the world for the first open WOD. I think thats enough to retire the movement forever. All in favor??? I!!
2. Come on out to CFRR at 11:30 to watch us hit the open WOD. Gonna be pure madness.
3. Reborn Challengers- About one week left!!! Don't leave results on the table. Finish!!
CrossFit Open- As coaches we have been preparing ourselves to take it to the next level this year. Hours of hardcore training, we have been perfecting our craft from muscle ups to overheads squats. WOD #1 comes out- 7min of Burpees. A monkey could do this workout. Fall down and get back up for seven minutes...what the hell??? At first I was pissed, but then when I started to think about it, it all makes sense. To go to regionals isn't just showing and trying hard, its about giving everything you got and then some to be in the top 60. This WOD is hardly about skill, its about guts. After 4min into this WOD it doesn't matter who you are, you are dog tired and have another 3 min to go. At this point, the playing field levels out and the people who want it the most go and take it. Purely a GUT CHECK. Saturday couldn't come fast enough. Im so ready to get this over with. 3..2..1 GO!!! Showtime!!!
American Ninja Warrior Casting-This should be fun and interesting. They are looking for personality and athletic ability. I got this!!! Not to mention I owned a pair of nunchucks when I was a kid...Ha!! Im sending in a casting tape to get on this. They are coming to Dallas and sent out a email looking for talent. Take a look at this stuff, its awesome!!
Team LEGIT- I know I say it a lot, but I can't be more proud of my Challenge team. Dedicated, relentless, and of course LEGIT, these are just a few of the words to describe my peeps. I've seen not only results, but transformations in my Team. We got a few weeks left and I can't wait to see the end result.
Too LEGIT to Quit.
Lastly, speaking of gut checks. Shout out to Jonathan of the 6:45 for his 91 burpees. It was unbelievable to watch him battle this WOD. Heart of a LION
