Saturday January 28, 2012
Don’t forget that CrossFit Kids is today at 9:00am!
Brad, Nick, and Asian Sensation racing in from their run on "Helen"!
WOD
“The January Painstorm”, courtesy of CrossFit NorthEast England.
As many rounds and reps as possible in 40 minutes:
Run 200 meters
7 power cleans
7 burpees
Row 250 meters (if there aren’t enough rowers substitute with 50 Double- Unders)
7 thrusters
7 pull-ups
Choose one load for both barbell movements.
This can be done as a team of two or as an individual, your choice! If you choose to do it as a team you will switch movements every
other movement. One partner working at a time.
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“Be a yardstick of quality. Some people aren’t used to an environment where excellence is expected.”
~Steve Jobs
January 27, 2012 by hillarieaton · Leave a Comment
Friday January 27, 2012
It’s Benchmark Friday!
Chace is staying nice and up-right throughout his Double-Unders!
Benchmark WOD
“Annie”
Compare to 4/22/11
50-40-30-20-10 rep rounds of:
Double-Unders
Sit-Ups
Do you need some help with your Double-Unders? Check out this video!
“A healthy outside starts from the inside.”
~Robert Urich
January 26, 2012 by hillarieaton · 1 Comment
Thursday January 26, 2012
We want your ideas for our next T-Shirt saying! Post your idea to comments.
Heidi, setting a PR with a 35" Box Jump!
WOD
Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24/20″ box
15 Toes to bar
12 Pull-ups
Here is another great recipe from Rebecca! “I didn’t realize how dependent Nick and I were on the corn chips we ate twice a week, so I needed a substitute for dipping in avocado’s and salsa.” Thinly slice carrots, parsnip, radishes, sweet potatoes, yams, and kale. Or any other vegetable you can think of that would make a nice chip. Put in a bowl with 2 tbs olive oil (this will depend in how many veggies you have) dash with salt or other seasonings, and mix well coating all the veggies. preheat oven to 275f and bake until dry. They won’t be Crispy unless you broil them and watch them closely. Place the kale on a separate pan otherwise it absorbs the water from the other vegetables. This made a lot so we will be enjoying veggie chips for a while. Healthy eating everyone! Enjoy!
Veggies before.
Veggie Chips after!
“You have to find it. No one else can find it for you.”
– Bjorn Borg
January 25, 2012 by hillarieaton · 3 Comments
Wednesday January 25, 2012
We want your ideas for our next T-Shirt saying! Post your idea to comments.
Dainja, catching some rays during his Lunges!
WOD
Deadlift 3.3.3.3.3
Then for time:
Row 1000 meters
Run 800 meters
EGO VS INTEGRITY
Disclaimer: The following post is in response to multiple recent occurrences at CFHW, and is meant mostly to athletes who want the “Rx” next to their scores, are interested in competing, or want their scores posted on our leader board. It is not directed at any one individual.
I love my job. I love seeing people make incredible transformations. I love seeing people hit PR’s. I love helping people achieve things they never thought possible. I love the fact that our athletes are great at fundamentals and that that greatness gives CFHW a solid reputation around the Crossfit community. What I don’t love is when someone’s ego gets in the way of me loving my job. Your ego has no place inside a Crossfit gym, and definitely not inside CFHW. No matter how bad-ass you think you are, there will come a time where you will have your ass handed to you by someone far superior to you. What sense, then, does it make to let your ego get in the way of your training? The whole reason you are at the gym should be to improve yourself, not to have bragging rights. Here are some ways that your ego gets in the way of improving yourself:
-Cutting corners to improve your score. There are a lot of ways to cut corners. Range of motion is one of them. If you are not completing full range of motion on every rep, you are cutting corners. You are not doing the same workout as the person next to you. Remember, we can always scale the load of a movement, but range of motion (barring special circumstances such as injury) is not negotiable. Another way to cut corners is by not completing the prescribed amount of reps. This has become a problem recently (you think we don’t notice, but we do). This is cheating. There is no place in Crossfit for cheaters. Now every so often, mid-workout, your mind might slip and you may not know whether you’re on rep 43 or rep 53. In that case, you have to suck it up and assume it’s 43. That way you know your score is legit. Cutting reps is extremely disrespectful to me, the other coaches, your fellow athletes, and the entire Crossfit community. For those of you interested in competing and being on the leader board, you have to get serious about it. Pretend Coach Glassman himself is watching every single rep. You must leave no doubt that you are completing each rep as prescribed. If it wouldn’t fly in competition, redo it. If you’re not sure you did it as prescribed, then you probably didn’t. Redo it. Make yourself better. Your training should be as difficult as possible in order to make you perform better in competition. If we find you cutting corners, we will not include your scores on the leadboard unless they are verified by a coach, which means we have to count every rep.
-Neglecting your weaknesses. Just because you’re not good at something doesn’t mean you should avoid doing it. Quite the opposite, in fact. You should be concerned with working on your weaknesses to improve your game. In 2010, Rich Froning lost the final event, and therefore 1st place, because he couldn’t properly climb a rope. 2009 Games Champion Mikko Salo got slowed down by double-unders. Do you think they ignored those movements the following year during their training? Absolutely not. They fixed the holes in their games, and Froning went on to win in 2011. Last weekend Ron Mathews competed in the O.C Throwdown. He made a great post on our FB page about it. This was one of his points: “Work your weaknesses! Better to struggle in your own box in front of people who know and like/support you than struggle in front of a crowd of strangers. If you have a weakness it will be exposed!” Thanks, Ron. Well said.
-Getting personally offended by a “no rep” call. Just because a coach calls a no rep on you doesn’t mean you’re a bad person, or aren’t working hard enough. Everybody gets no-reps called on them. It’s part of Crossfit. Watch any Games competition video from last year. Do you see any of those athletes throwing a fit about no reps? No. They just redo it and move on. This is the integrity of a champion. And make no mistake, if you’re fit enough to make the Games, you’re already a champion. When you see people throw a fit from a no rep, they have way too much ego. These are the people who cut corners in the gym on a regular basis. These are the people who post incredible scores on their own but bonk when it comes time to do it for real. Don’t be one of those people.
-Neglecting technique and fundamentals. When I first began Crossfit I would repeat over and over something Glassman said while suffering through a WOD: “Proper form is more efficient.” More efficient means less wasted energy. This is a good thing. The fact that you can muscle clean 95# with poor form won’t matter when going for a 1RM or when the prescribed weight is double that. Technique is everything. Been Crossfitting for a couple years and still can’t do overhead squats? This is your fault for not working your weaknesses, which probably means mobility. (I see this one all the time). Neglecting technique and fundamentals will lead to injury and will ultimately cause you to plateau in your training.
Like I said, I love my job. I love working with you guys on improving yourselves and your quality of life. Please don’t let your egos get in the way of that. Have some integrity and take your training seriously. You’ll thank me for it later.
January 24, 2012 by hillarieaton · Leave a Comment
Tuesday January 24, 2012
We want your ideas for our next T-Shirt saying! Post your idea to comments.
Kelila is doing a great job of locking out at the top of her Press!
WOD
“The Bear Complex”
5 rounds for loads:
1 round equals 7 sets the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*Rules: Rest between rounds as needed, we are looking for max load. No resting on the ground (even to re-grip). break up or combine movements in any way, so long as the following are met: The Clean starts at the ground and finishes standing at full extension, the Squats must go below parallel, and the Presses must be locked out overhead. Jerking is acceptable, as are Squat Cleans and Deadlifting into Hang Cleaning. The Squats and Push Presses can be distinct or combined into Thrusters, but you cannot receive the Clean in a squat and go directly into the Thruster, stand first. Finally there are no time components, rest anywhere anytime except on the ground.
For a great example of this workout click here!
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“Sometimes when you innovate, you make mistakes. It is best to admit them quickly, and get on with improving your other innovations.”
~Steve Jobs
January 23, 2012 by hillarieaton · 8 Comments
Monday January 23, 2012
We are one week into the Nutrition Challenge, how is it going? What are some of your struggles, ideas, and questions? Post thoughts to comments.
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We want your ideas for our next T-Shirt saying! Post your idea to comments.
The 9:30 WOD working through their Lunges!
WOD
Five rounds for time of:
45/25 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
~Wayne Dyer
January 22, 2012 by hillarieaton · Leave a Comment
Saturday January 21, 2012
Don’t forget that CrossFit Kids is today at 9:00am!
The CrossFit Kids from last week!
WOD
A.
In teams of two, complete as many rounds as possible in 15 minutes of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
24″/20″ Box Jumps x 9 reps
Rest EXACTLY five minutes, and then:
B.
In teams of two, complete as many rounds as possible in 15 minutes of:
Pull-Ups x 5 reps
Burpees x 10 reps
For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.
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“a true leader has the confidence to stand alone, the courage to make tough decisions and the compassion to listen to the needs of others. He doesn’t set out to be a leader, but becomes one by the quality of his actions and the integrity of his intent. In the end, leaders are much like eagles… they do not flock; you find them one at a time.”
- Unknown
January 20, 2012 by hillarieaton · Leave a Comment
Friday January 20, 2012
It’s Benchmark Friday!
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Attention: If you are planning on participating in the Nutrition Challenge you must make sure to get the three Benchmark WOD’s in, as well as your measurements by Today!
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Nick Hoggan’s company is hiring in Sandy, If you or anyone you know with a sales background is interested email Nick at Nick.Hoggan@solarwinds.com. Click here to view the job posting!
Gotta love the "Filthy Fifty" Burpees!
Benchmark WOD
“Filthy Fifty”
Compare to 10/7/11
For time:
50 Back extensions
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Wall Ball Shots, 20/14 pound ball
50 Burpees
50 Double-Unders
“The First Steps to Gorgeous” from Raising the Bar.
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“One should eat to live, not live to eat”
-Benjamin Franklin
January 19, 2012 by hillarieaton · Leave a Comment
Thursday January 19, 2012
Make sure to dress warm for the running today!
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Attention: If you are planning on participating in the Nutrition Challenge you must make sure to get the three Benchmark WOD’s in, as well as your measurements by Friday!
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Nick Hoggan’s company is hiring in Sandy, If you or anyone you know with a sales background is interested email Nick at Nick.Hoggan@solarwinds.com. Click here to view the job posting!
kaity always has a smile while she's gettin her WOD on!
WOD
Skill Practice:
Deadlift
Then complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155/105 pounds, 21 reps
“Talk to Your Coach” from CrossFit Hollywood
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“A creative man is motivated by the desire to achieve, not by the desire to beat others.”
~Ayn Rand
January 18, 2012 by hillarieaton · Leave a Comment
Wednesday January 18, 2012
Attention: If you are planning on participating in the Nutrition Challenge you must make sure to get the three Benchmark WOD’s in, as well as your measurements by Friday!
Nick B. and Rebecca's dinner of veggie and Salmon Patties!
WOD
Front Squat 3.3.3.3.3
Then five rounds for time of:
12 Wallball shots, 20/14 pound ball
12 Toes-to-bar
Here is a great Dinner idea from Rebecca!
1/2 cup coconut milk
1/2 white onion
A pinch of salt
Carrots, yams, rutabaga, turnip, parsnip, and beets. Sauté together on low heat with A lid until soft.
Salmon patties mixed with almond flour red peppers and seasonings and salmon pin wheels mixed with spinach and pepper filling baked for 20 min. Yum!
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“All labor that uplifts humanity has dignity and importance and should be undertaken with painstaking excellence.”
~Martin Luther King, Jr.
January 17, 2012 by hillarieaton · Leave a Comment
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