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“Find your weaknesses, make friends with them, then beat them to death!”- Chris Spealler

My challenge to you guys for the next couple of weeks is to work on something in Crossfit that you absolutely hate such as the kip swing, handstand holds, DOUBLE UNDERS, Hang power clean, K2Es, T2B, KB swings, and anything else you can think of. Take 15-20 minutes a day and work on that ONE thing you hate and dominate it. Practice Practice Practice. That is really the only way we can master something. Have fun with invent a game or make a little mini wod. I know when I was learning how to do double unders, I would do something scaled like the WOD the flight simulator. I would go from 1-10-1 of double unders if I didnt do them unbroken I would be stuck there until I did. Have fun!

Cesar

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- powell raise
- lunge step w/ twist
- kip swing
- 100m run

Then

FITNESS
A1. Thruster 3 x 3, rest 1 min
A2. Assisted pull up, 3 x 3, rest 1 min
+
fran
21-15-9
thrusters
jumping pull ups

PERFORMANCE
A1. Thruster 3 x 3, rest 1 min
A2. Weighted pull up, 3 x 3, rest 1 min
+
FRAN
21-15-9
thrusters (95/65)
pull ups

http://www.tabatatimes.com/hand-maintenance-treating-rips/

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- gh raises
- tempo push up
- db ext rt
- double unders

Then

FITNESS
A. Snatch grip RDL x 5 x 4 sets
B1. CG Bench x 5 x 3
B2. BB row x 5 x 3
+
4 rounds
250 meter row
200m run

PERFORMANCE
A. Snatch pull + RDL @ 32×1 x 4 sets
B.1  CG bench press x 5 x 3
B.2  BB row x 5 x 3
+
4 sets
4 minutes on the clock
run 400m
amrap double unders in remaining time
rest 3 min b/t sets

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- wall angels
- PVC press + stretch
- SL KB DL
- double unders

FITNESS-
Tuesday
A1. DL x 5 x 5
A2. Press x 5 x 5
+
15 min
400m row/run
15 burpees
30 kb swings
15 burpees
30 box step ups

PERFORMANCE-
A.1 DL; 80% x 1 x 5
A.2 Press x 6 x 5 sets
+
15 minutes on the clock
400m row
30 PJ  @ 115/75
30 burpees to target 6” over reach
30 PC  @115/75
90 double unders
amrap HSPU

Ego
by Yadi

In the past week one of the biggest lessons I’ve learned during every single instruction is to stay with your breath and let go of the ego. Now, this isn’t easy. As human beings most of us allow the ego to control our thoughts during a particular movement or situation in life. This can be a good thing or a bad thing. Again it all depends on the situation. Let’s be clear. Confidence and trust in yourself is one thing but ego is another. Yes, I also understand that we’ve had some great people in history that had huge egos.

Sometimes the ego goes by the trail of emotion: Anger at a loved one, a need to be right, a feeling of insecurity in certain situations, feelings of jealousy that are unexplained, the need to impress someone, and so on. Lets narrow it down to something we all know. When athletes feel confident, they are more readily able to translate a class, training session or competition into superior performance. Conversely, when they feel unsure of themselves, the slightest setback or smallest hurdle can have a negative effect on their performance.

So keep this in mind during class, training, competitions the ego will kick in, and for some it kicks in hard. When that happens it is up to us to control it or get rid of it. Step back, quickly decide whether the emotions you feel are unproductive, toxic or is it actually going to hurt or help you.

“Look for intelligence and judgment and, most critically, a capacity to anticipate, to see around corners. Also look for loyalty, integrity, a high energy drive, a balanced ego and the drive to get things done.”

~Colin Powell

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- ring row complex
- wall squats
- strict t2b
- double unders

FITNESS-
A. Front squat 5 x 5
B. Assisted pull up – build to max
+
12 min
4 ring rows
8 goblet squats
12 sit ups

PERFORMANCE-
A. FS; 5 sets building to a HS
B. Weighted pull up; build to max
+
12 minute amrap
4 CTB pull ups
8 FS @ 135
12 T2B

Representing! I’ll do my best for all your guys!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- SA RDL w/KB
- Handstand holds against wall *stay hollow
- TGU 1/side
- 100m run

FITNESS-
A. DL Cluster; 3.3.3 x 3, rest 15 sec., rest 90 seconds
+
For time
15 push ups
400m run/row
50 kb swings
800m run/row
15 push ups
400 m run/row

PERFORMANCE-
A. DL Cluster; 3.3.3 x 3, rest 15 sec., rest 90 seconds
+
For time
21 HSPU
400m run
50 DL @ 225/135
800m run
21 hspu
400m run

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- bottoms up kb walk to press x3
- wall squat
- superman (10-15 sec)
- double unders

FITNESS-
A. Hang Power Snatch practice
B. Thruster; EMOM x 3 reps x 5 minutes *off the rack
+
7 minute amrap
10 wall balls
40 jump rope singles

PERFORMANCE-
A. Hang Power Snatch + Hang Snatch x 4 sets and building
B. Thruster; EMOM x 3 reps x 5 minutes *off the rack
+
7 minute amrap
7 thrusters, 95/65
20 double unders

The Squeeze
by Coach Amanda

You hear it multiple times a class.
“Squeeze your butt!”
“Squeeze your scaps!”
“Squeeze your lats!”

You may ask yourself, “Why the obsession with squeezing EVERYTHING!?!?”

The simple cue of “squeeze!” isn’t that simple, if done properly. To be able to maintain proper positioning in almost everything that we do in CF, you must be squeezing something. That means EVERY position is an ACTIVE one! No “just going through the motions today”!

In overhead movements, you are asked to squeeze your butt to ensure that your hips and shoulders are aligned properly and you don’t expose the rib cage.

In a deadlift or bar hanging movement, we ask you to squeeze your scaps and lats – but are you? Do you really know what it truly feels like?

To make things a little easier, we try to get you into the proper positioning in warm ups and with skill review. It is very important that you actually get into the correct position and don’t half a$% the warm up.

At this point, everyone is familiar with pulling their scaps back and down, but we very rarely keep our lats engaged. The lats. Let’s talk Lats.

In order to engage this HUGE muscle (taking up a large majority of your back), it helps to imagine squeezing the juice out of an orange. (Or any other citrus fruit you prefer). Once the scaps are pulled back and down, imagine the orange under your arm pit. You will rotate your shoulder down (squeezing the juice)…this should get your lats engaged and ready to do work!

Get into the habit of standing with your arms out straight, retracting your scaps, then “squeezing the juice” to wake those lats up!

The lats help to protect the spine and keep us in a good lumbar position in everything!
Make sure you properly use those bad boys!!!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- hollow hold (5-10 seconds)
- TGU 1/side
- Snatch grip push press

Then

Fitness-
A. Snatch grip RDL @31×1, 5 sets of 3, rest 60 sec
+
15 min amrap
10 kb swings
10 box step ups
30 jump rope singles

Finisher:
side plank hold x 30 sec. /side x2

Performance-
A. Snatch grip RDL @31×1, 5 sets of 3, rest 60 sec
+
50.40.30.20.10
kb swings (55/35)
box jumps (24/20)
double unders

Finisher:
side plank hold x 30 sec. /side x2

Congrats to Tanya Schweitzer for being SRCF’s April Golden Plate Winner!! Awesome job Tanya and Coach Loew is fired from taking pics!!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- RDL
- Goblet squat
- kip swing
- scap retraction

Then

Fitness-
A.1 DB box step up x 5/leg x 3 sets
A.2 DB SLDL x 5/leg x 3 sets
A.3 DB bent over row x 5/side x 3
+
10 burpees
20 jumping pull ups
30 sit ups
40 wall balls
50 step ups
400 meter row/run
30 sit ups
20 jumping pull ups
10 burpees

Performance-
A.1 Back Rack Reverse lunge step x 5/leg x 3 sets
A.2 DB SLDL x 5/leg x 3 sets
A.3 DB bent over row x 5/side x 3
+
150 wall balls
100 double unders
75 walking lunge steps
50 CTB pull ups
25 burpee up and over box jumps, 24/20”

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- forward wall slides
- bottoms up kb walk to press x3
- hollow position kip swing
- 10 pulls on rower

Then

Fitness -
A.1 Clean pull + PC from above knee + PC from ground x 4 sets, rest 60 seconds
A.2 Strict Press x 8 x 4, rest 60 seconds
+
3 rounds:
400m run (sub 400m row if raining)
10 push ups
15 kb swings
10 K2E
15 kb swings
rest 3 minutes

Performance-
A.1 Clean pull + PC from above knee + PC from ground x 4 sets, rest 60 seconds
A.2 Strict Press x 8 x 4, rest 60 seconds
+
3 rounds:
400m run (sub 400m row if raining)
10 HSPU
15 kb swings,70/55#
10 T2B
15 kb swings, 70/55#
rest 3 minutes

Thoughts Going Through the Mind of a CrossFitter

CrossFitters are goofy. Our gym dues are the equivalent of a car payment and we’ll tell you how Paleo we are while we are pounding our third beer and eyeing up a bottle for a shot. We’ll drop forty bucks on a T-shirt which is only meant to be worn working out, and we’ll rip it off eighteen seconds into a thirty minute AMRAP.

It would be nice to tell you that the only thing we think about during a WOD is being focused on proper form, doing the movements correctly, and listening ever intently to the wonderful tips and coaching provided by our trainers. That would be a lie. This is a list of thoughts that go through my mind, as well as additives from extensive interviews of other CrossFitters. Three actually. While we were having lunch at Five Guys after dropping some serious coin at the dollar over liquor store sale.

The WOD doesn’t look that bad:

They rarely do! That’s the trick. People wouldn’t come to class if the WOD looked ridiculous. Sure, some you know will straight up suck, like three rounds of 500M row, 21 burpees, and 400M run. I don’t know who came up with that one, you are evil. The 20 minute AMRAP of farmers carry, ring rows, GHD sit ups, and wall runs did not look bad. However it was. Damn. Fooled me again.

I am going to smoke this WOD:

Similar to the previous thought. Usually the response when it is what appears to be a short AMRAP. The truth is we come out of the gate like a thundercat and blow the doors off the first round and then wonder why we can’t breathe. Save a little in the tank for the remaining rounds. You can rest when it is over, however you have to get through it all for it to be over.

Get off my rower…or that’s my spot:

We are territorial and most of us are superstitious. We have the shorts that make us run faster, well maybe some people do. All of mine are like running through mashed potatoes in snow shoes. We all have a “spot” in the gym where we are stronger, faster, and perform our absolute best. Stay out of our spot….please.

WTF, What the….?:

Usually the response when the coach puts 800 meter med ball runs in the warm up. No logical reason for those to be included. Can also occur when somebody puts 5 rounds of 50 walking lunges in a WOD. You know who you are. Hang your head low…very low.

What the….?

Didn’t we just do this…?:

We all like to think those in charge of the programming spend hours meticulously going through past WOD’s and thinking up new ways of torturing us, however they are people with other obligations and once in a while we do repeat WOD’s, which aren’t the hero or the named girls. It happens. Get over it. Better have a better score than last time or it’s off to Jazzercise.

I can do this Rx (Prescribed for you non cult followers):

21-15-9 of 225lb. Dead lifts and pull ups and your max dead lift is 230lbs. Probably not a good idea. Go for it! Stud.

Those aren’t real…

Three pood Kettle bells, yes they are and they are awesome! Burpee box jump over pull ups! Yes, they are real and they are not awesome. What did you think I meant?

That is a nice Snatch:

Some people can catch it low and the rest of us rely on the tried and true reverse curl to the forehead followed up with a shoulder press. What? It’s overhead. Thinking about this lift will only make it worse. Lift the barbell, while keeping your back at the same angle, open your hips, while shrugging and getting bar high enough for you to jump under the bar. How do you jump low? Don’t know. I stick with reverse curls and my max weight hasn’t moved in over a year. That sucks, time for a beer.

Somebody went to Lulu:

Decked out from head to toe, including the headbands. I hear their clothes are great. They don’t make it in my size. Maybe I could buy two and sew them together? I have only heard good things so have at it! They are a great company and have great messaging.

Holy crap, I want those shoes:

I am a shoe whore and proud of it. Currently I have enough shoes to fill a closet however I am eyeing up the Reebok Lifters because obviously they would make me stronger….and as it turns out I got them for Christmas. Time for some more shoes. Maybe a pair of the Nano Speed….yeah, that’s the ticket. Those will help.

What is that smell?…Shoot it’s me.

CrossFit = SWEAT. Lots and lots of sweat. Sweat = Stink. Yep, you stink. All the moisture wicking fabric in the world won’t do a damn thing. I make Under Armour a liar every damn day. It looks like I jumped in a pool with my clothes on. I have a beach towel in my Jeep to sit on during the ride home. I may have to change seat belts….it’s that bad.

Still some dry tank top….

When will this be over…

It will be over when you finish. NO REST! Get going already. You won’t die. Biologically proven you’ll pass out first. You can’t catch your breath so don’t stop. Just keep moving forward.

Doesn’t everybody want a piece of this action? Sounds like fun, right? Tell your friends. The cult always needs new members. It’s like a human ponzi scheme. You can’t leave until you bring forth your replacement!

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
- goblet squat
- TGU 1/side
- hollow position kip swing
- double unders

Then

Fitness -
A.1 FS; x 4 x 4 rest 60 seconds
A.2 DB bent over row x 6/side x 4, rest 60 seconds
+
“Saucy”
For Time:
21-18-15-12-9-6-3
kb swings
cal on rower

finsiher:
hollow rock holds x 15 sec. on / 15 sec. off x 3

Performance-
A.1 FS; 75% x 4 x 2, 80% x 2 x 2, rest 60 seconds
A.2 weighted pull up x4 x 2-3, R. 60 seconds
+
“Throne”
For Time:
21-18-15-12-9-6-3
OHS, 75/55
200m run

finsiher:
hollow rock holds x 15 sec. on / 15 sec. off x 3