WOD Blog
“Well then why the F%$& are you here?”
Record your progress..
I want to share a brief interaction from this week I had the pleasure of standing right next to. The quote is super simple, but I think it drives at the heart of CrossFit, why we do what we do, and how it all works so well.
Lauren & Alex G. of the 6PM class are one of the funniest pairs you will ever meet. Seriously, they crack me up every day with the perfect combination of sarcasm and self-deprication, but they work extremely hard. After a WOD a couple days ago, Lauren was diligently logging her times and weights into her WOD Log Book, getting all the details down. Alex walked up to her and the following conversation occurred:
Lauren: “What time did you get?”
Alex: “I forget, I am not really sure…”
Lauren (very politely): “WELL THEN WHY THE FUCK ARE YOU HERE???”
I realize this is isolated and I just happened to catch it at the right moment, but it reminded me just how important keeping a good record of your workouts is. CrossFit is a Performance-based Program. The byproducts like losing weight, gaining lean muscle, lower blood pressure, feeling more energetic, etc. are all just that, they are byproducts outside of the principles of the program. It is really really hard to please a client who says “I need to lose some weight”, or some other non-specific aestehtic goal of that nature. Come to me with “I want to be able to deadlift 200 lbs by the end of the spring, I can do 150 right now” or “I want to be able to run a mile in under 10 minutes for my charity 5K in July”. Holy crap, I am SO EFFING IN. Let’s do it.
The point of the log book is to have real tangible evidence of your progress, as well as your trials and tribulations. If you overhead squatted 45 lbs last month for strength work and they come up again, start there and see if you can go any heavier. If you did “Fran” in 6 minutes last time a few months ago, strive to beat that by a little bit the next time around. Having it all written down gives you somewhere to back track to.
You can try to memorize every single 1 rep max of every single lift, every single benchmark WOD time, and every skillful achievement… But frankly, good fuckin luck..
It is SOOOOO much easier to just have it all in writing in front of you with dates, weights, times, etc… Especially if a lot of the movements are new to you. CrossFit is difficult enough, don’t make it any harder.
Write it down. Track your progress. And if you have a specific goal, for the love of god, come to us with it.
(Just don’t say “I want to lose some weight” or “I wish I was stronger”..)
Thursday May 10th
Sarah D. is really, really fast.
Skill – Rope Climb
Minute 1: 1 Kettlebell Swing, 1 Hand-Release Push Up
Minute 2: 2 KBS & 2 HR-PU
Minute 3: 3 & 3
Post Scores to Comments!!
A couple good preview videos of the techniques, as well as the scaling options.. Enjoy..
Wednesday May 9th
Rohit
Skill- Gymnastics Static Holds
Accumulate 1 minute total for each of the following (broken up however necessary):
-Handstand Hold
-L-sit
-Ring Hold
-Hollow Hold
“Pollo Loco”
EMOTM (Every Minute On the Minute) for 12 minutes
3 Front Squats (155/105)
8 Burpees
Scaling Suggestions
Level 2- 135/85, 7 Burpees
Level 1- 105/55, 6 Burpees
Saturday Schedule
Starting this Saturday, May 12th, we will now have 2 Saturday morning classes, at 9 AM and 10 AM.
Also, Katie & Flo is this Saturday at Noon, a CrossFit & Yoga Combo class, available to non-FCF members who wants to get a little taste for CrossFit and some Yoga as well.
Below is a K-Star Video with some fun little shoulder recovery mobility WODs to try out before/after class. I have gotten a couple of comments recently from folks about shoulder soreness, tightness, etc. We will work on mobility in class a lot, but if the shoulders are an ongoing issue for you, please let us know and we will set you up with even more suggestions. There are a million of these on Mobility WOD, search around if you want something specific.
Tuesday May 8th
Sue & Antoinetta hitting "Fight Gone Bad"!!
Power Clean
3-3-3-3-3 (ascending)
Floor Press
3-3-3-3-3 (ascending)
Post Max Weight for each to Comments!!
Coach’s Notes:
Alternate back and forth between the two movements today, with the goal of increasing the weights in each of the 5 working sets for each movement after your warm ups and mobility work. The Power Cleans do not necessarily have to be “touch & go” if you are still working your set-up positioning, but they should be performed one right after the other, no more than 10 or 15 seconds for the 3 reps. For the floor press, be sure to use one another as spotters for safety.
Master’s Throwdown WODs are announced!!Who’s in??
(This looks like a really fun event, nothing that everyone can’t partake in)
Monday May 7th
Skill – The Kip
Technique review of the kipping motion and the transfer from full extension to hollow. The kip translates to the pull-up most notably in CrossFit, and to T2B and K2E as well. We will be working on all of them today is this practice session.
5 Rounds for time:
400m Run
30 Box Jumps (24″/20″)
30 Wall Balls (20/14)
Saturday May 5th
Cinco de Mayo!!!
Surprise Partner WOD
Come on in at 9AM to find out..
Regarding the Saturday schedule: We have gotten a lot of response about the Saturday classes being split up into 2, and the 9&10AM appears to be the clear majority. We will implement this change starting next week. We will continue to announce it throughout the week.
Friday May 4th
Vinnie
“Snatch Complex”
Work through the following complex 7 times:
Snatch Grip Deadlift + Power Snatch + Squat Snatch + Overhead Squat
Coach’s Notes: There is no time component to this workout today. Work on your overhead skills, treat it as a practice session. If there is a particular one of these movements that you struggle with, that will be your limiting factor weight-wise. Increase the weight across the 7 sets only if you are keeping your technique proficient, don’t go for broke and break down to shit on your Power Snatch. Try to keep the form crisp on all 4 and transition smoothly from one right into the next.
Be sure to hit full triple extension of the hips, knees and ankles before pulling under the bar on your snatches (both power and squat). Also, keep your shoulders active and tight, and your torso as upright as possible through your overhead squat. Once you are stable overhead, initiate the movement by telling yourself “butt back”..
Also, this dude is 80 years young and can still snatch like a champ.. Amazing.
Thursday May 3rd
Skill- Shouldering an Atlas Stone
After a technique review session, athletes will have 20 minutes to work on shouldering some of the different sizes of stones available.
“Magic Hat”
6 Minute Running Clock:
Row 500m
100 Lateral Cone Jumps
Max rep Clean & Jerks (155/105) in the time remaining
Score is total C&J completed.
Post scores/weights to comments!!
Question for the Membership (post answer to comments):
If I put on a teaching seminar for some of the specialized Strongman lifts (stones, tires, kegs, farmer’s carry, etc.), would anyone want to come? Post if you would have an interest in the comments section. I would probably cap it at 10 people or so just for equipment’s sake, I am just wondering who might want to come learn to use some of the toys we have outside of the class setting, all at once.
I would probably do this on a weekend afternoon or later in the evening during the week (1-2 hours)…
Who wants a T-Shirt?
FCF Apparel
New Reebok shirts should be in next week, we are taking sizes from people if they want to pre-order or pre-pay ($25).. There is a clipboard at the computer desk with the relevant info.
There are going to be a lot of opportunities to compete in CrossFit, Run a 5K, or other physical challenges throughout the summer.. We totally encourage everyone to show their colors and flash some FCF gear out there on these endeavors. Rep your box!!
Wednesday May 2nd
Sandy spots Nina P.'s Floor Press
“FIGHT GONE BAD”
Three rounds of:
Wall-ball (20/14)
Sumo deadlift high-pull (75/55)
Box Jump 20″ box
Push-press (75/55)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post Scores to Comments!!
Lauren & Carrie rocked "Jack Bauer"
Tuesday May 1st
Push Jerk
3-3-3
“Jack Bauer”
For Time:
Run 400m
24 HSPU
24 Ball Slams (20/14)
24 Lateral Bar Hop Burpees
24 Power Clean (135/95)
24 Ring Rows
Run 400m
Post Times to Comments!!
Level 2 – Modified HSPU, 95/65 Cleans
Level 1 – Push Ups, 75/45 Cleans
May Challenge: Pull Ups & Muscle Ups
FCFers, we are putting a challenge out to you for the month of May, and each month hereafter. These are just going to be peripheral movements or skills to be working on if you come into class a bit early or stay a few minutes after, outside of the regularly schedule programming. This is not required.
The challenge this month is simple. If you have not yet, try to work up to your first strict pull-up (or work on using a band a level below the current one you use). If pull-ups are in your arsenal, we are challenging you to get a muscle-up on the rings.
The big board by the rowers will have space to mark your name and the date of the accomplishment. Go get it.
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