The Day After….

The food Gods blessed us last night by having Kloby’s food truck at Jailbreak which was wonderful. Craft beer and BBQ, what else could you possibly need? It was our first time at Jailbreak and we will definitely be back. The Jalapeño IPA is excellent as was their stout, the black cherry porter, the orange flavored Heffe, the cider,…don’t judge.

Little beat up this morning but not too bad. No running this morning. Too much running back to back isn’t good for you. I read that somewhere. Heading to yoga this morning to get the kinks worked out and then a relaxing Sunday poolside because i didn’t get enough sunburn at the beach. Might as well add another layer.

What’s in store this week? Not entirely sure. 12Labours has been kind enough to post the WOD’s in advance which helps to plan the week and strategic rest days. Looking forward to seeing the line up!

 

The Day Before….

So, tomorrow morning we have a fundraiser for our awesome coaches who are headed to the big show in Carson City. They’ve been called up from the minors and will be locking horns with the best athletes who have ever put on nanos. Congrats again to 12 Labours, Luke, Brad, Jimmy, Rebecca, Kristen, and Christa. How else do we raise? By doing a WOD of course. Since the three boxes recently rebranded as 12 Labours, it is the 12 Labours WOD, which nobody knows anything about. All we known is we will have to do tire flips, running, stone squats or stone to shoulders, and a bunch of other stuff.

How much time have I wasted today trying to figure out what it is? Pretty much all of it. 12 reps of 12 different exercises…for 12 rounds. Maybe it will follow the 12 days of Christmas format….1 rope climb, 2 muscle ups, 3 stone to shudders, 400 meter run, 500 meter row, 6 box jumps, etc. Hey maybe it will follow fiflthy fifty where you just crush through a bunch stuff, puke,…do some more stuff…think about puking again. Chances of it being something like a drink a 12 pack with a few of your friends? Probably not. That will happen afterwards.

Lets to try to break it down logically.

What do we know?

  • Lots of people on the playground
  • Heats broken apart by fifteen minutes
  • Good weather
  • Both Rx and Scaled divisions
  • The person putting is a beast and military…no soul
  • Lots of toys
  • Three boxes

What have we Heard?

  • Rope climbs
  • Tire flips
  • Stones
  • Muscle Ups/Pull Ups and Dips
  • Running

My best guess:

  • Three rounds
  • 12 stone to shoulder
  • 11 overhead press
  • 10 cals on AD
  • 9 box jumps
  • 8 KB swings
  • 7 push ups
  • 6 tire flips
  • 500 meter row
  • 400 meter run
  • 3 burpees
  • 2 muscle ups
  • 1 rope climb

Looking forward to finding out!

 

Email from a Friend After you Join CrossFit

My most popular entry. Might as well put it out there again!

CrossFitRook

Hey, it’s been a while. Seriously I don’t even know if you’ll have time to read this email since you practically live at the CrossFit gym now. Oh, sorry it’s a box. What gives? We haven’t seen you in forever. Every time we talk to you it’s CrossFit this and CrossFit that. Either it’s some workout at midnight, which is weird, or some weekend competition. Next thing it’s a cookout or a happy hour.

We don’t even understand half the stuff posted on your Facebook page. What the hell do you mean you PR’d and did something Rx? And now your up at five am posting stuff to boot! You used to be a night owl. Are you ok? Taking pictures of your food or posting pictures of empty plates with the caption “time”? Huh? Time for what? Chipotle three times a week. Thanks for checking in every time. Trust…

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WOD: Cindy…we all know her and love her….

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It is April, which means May is right around the corner, which also means Murph is coming. What’s the best way to prepare for Murph? By doing Cindy of course! Twenty rounds of Cindy sandwiched between mile runs. Your friends will be at BBQ’s, opening pool parties, you know, enjoying themselves while you and the rest of the CrossFit addicted horde will be running pulling and pushing. Yay.

In my mind this is what “Cindy” looks like. She can’t hurt you. The highest rep count is 15 and it’s squats. You do this all day every day. How can this possibly be hard. She wouldn’t hurt you. She’s little and innocent. You are going to crush this…in twenty minutes there is no reason why you logically can’t get at least 20 rounds. At least. No way you get less. It’s Cindy.

I wouldn't hurt you...

 

Here is a picture of you before Cindy.

Bullet proof coffee, Kill Cliff, exuding confidence and pissing excellence. You are a mixture of Froning, Ricky Bobby, and the Hulk. Nothing will stop you from destroying Cindy. She stands no chance. She will run and cower in the corner.

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Chalked, taped, stretched, rolled, rowed, and assault biked. You are warm, limber, caffeinated and fueled. 3,2,1 GO! Jump on the bar, get your grip right and…what the hell? How is that person already on push ups? shoot. I better get going. Knock out the first round in less than a minute. You own it. This feeling continues, until about five or six rounds in. Time to Suck it up Buttercup. Dig deep.

The rubber mat feels cool against your face as you have now resorted to hand release push ups. Don’t fall into that trap. Keep pushing. When squatting all you see is your sweat imprint on the floor from the push ups. That’s weakness leaving the body. It’s a good thing. Another pool has formed on the floor between your feet. Damn, should have invested in that Rogue headband!

Hands are starting to tear but it doesn’t matter because you are over halfway there and while 20 rounds may be out of reach you are however on pace to PR. No stopping you now. Damn, she is still doing unbroken push ups. How? Isn’t she tired!! WTF.

Three minutes left and you need two full rounds. No problem. Does that person not feel pain? Jeez…they have been doing two rounds to my one round. How the hell do they do that? Can’t focus on them. Finished the second round and started the third…you Pr’d but have to keep going. TIME! Because you are a bad ass you finish the round and this happens:

Mommy…?

Mommy…?

The walls are vibrating. Can’t really catch your breath. You’ve never sweated this much….of course you have. You are a CrossFitter. We sweat a lot. Heartbeat is finally slowing down. Need water. Vision is back to normal. Whew. Thankfully that is over. The average person would have quit halfway through. You have done more in the past twenty minutes than most people will accomplish all day. The hardest part of your day is over. Time to EAT!!!

 

 

 

 

 

 

Mommy…?

2014 CrossFit Open

Here we go Again!

Here we go Again!

Better late than never! i thought i had posted this last week!

It was here and then it was gone….The 2014 Open is over and thankfully we didn’t have 150 wall balls again!  Hard to believe the five weeks flew by so quickly. I thought this years’s WOD’s were great. The first two were challenging to say the least however they were scalable and doable for those who don’t have double unders or chest to bar pull ups. I didn’t get a chance to do 14.3 however a box jump is the quickest way to kill a dead lift WOD. Not all agree obviously, as folks from the box absolutely annihilated it. That’s you Luke Espe. We done. 14.4 was also great, I scaled it as well, however I completed all 200 reps and got a great workout. That is what it is all about. Don’t Rx if it will take an hour to complete it. Scale it so it is challenging and you wind up in the fetal position on the floor, looking for Mommy to give you an ice pop and make it all better. 14.5 was a great way to end the Open. No time cap. You. Had. To. Finish. It. Somebody scheduled burpees for Tuesday’s WOD. That wasn’t right.

Pretty sick that  much hat 209,000 people signed up for the Open this year. (http://games.crossfit.com/article/209585-rise-open) Multiply that by $20.00…and well somebody is happy. Cha Ching! Usual names in the top spots, no shock there. They are robots. Sick, sick robots who don’t stop. Great to see folks from CrossFit BWI and Syndicate excel and I know several people are headed to regionals, which means a lot of us will be going as well to cheer them on. It’s all about the community with CrossFit. It is a team sport and the home team always wins.

So, what did I learn from this year’s Open?

Burpee Bar Jump Overs:

Those are quite possibly worse then TGU’s. That was a huge achilles heel for me and why I didn’t do Rx. Need to work on those big time. So what did I talk about after our experience at The Capital Throwdown? Train like you are going to compete. Do everything to the standard. What this means is any time burps come up, do them over the bar. Might as well since they will come up again I am sure!

Double Unders:

I need to finally get these. Of course I have no idea why I don’t have them yet. I never practice them and always jump right to two to one or three to one anytime they come up. You know how that ends. I am really good and efficient at single unders and can rip off 100 unbroken without issue. Of course that also means I still don’t have double unders. This is the year!

Overhad Squats:

Need to work these more because they are hard….and they suck….a lot. Practice makes perfect.

Make the Reps Count:

Power Snatch doesn’t only mean snatch. it’s a good way saying shoulder to overhead as well. Saw a lot of people using this in the first WOD and I made them all snatches. That means I got less reps. Sometimes it’s not about the name, it’s about finding the best LEGAL way to get the most reps. Same here for step ups vs box jumps. Save the shins and step up on that puppy!

All in all it was a great open. I am happy I did it again this year and I’ll do it again next year!

 

 

 

 

 

 

Thoughts Going Through the Mind of a CrossFitter

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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!

Have a great weekend!

CrossFitRook

Why Run When You Can Dead Lift?

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Based on the title alone, I am sure you can deduce which of the two I would prefer. I am not a fan of running. It is ok by itself and it’s a great way to get outside when the weather is nice. I actually prefer the assault bike or rowing to running in a WOD. It’s the quickest way to kill a good WOD and I am pretty sure I am not the only one in that camp. I see your faces and hear your groans when the rest of you walk in and see it on the white board! Dead lifts, YES! Squats, YES! 400M run…yuck.

Where am I going with this? CrossFit offers running for those who like to run and dead lifts for people would prefer to pick heavy and then put them back down. Sometimes it’s even in the same WOD which is always fun. Thought you were strong? Not after a 400. You are winded, which makes everything heavier. Weak, weak, weak…..

CrossFit offers variety which is one of the reasons it is so popular. ALL of us have dreaded going to the gym when we were doing the same routine we had done the previous Monday and Wednesday. That is not the case with CrossFit, the WOD”s are always different and there is always something in there to hate. Like burpees, or an 800m med ball run…in the warm up. Evil.

I started CrossFit over two years ago and have enjoyed it. Have i made all of the strides and changes I thought I would when I first started? Absolutely not. I am ok with that. I am not built to be fast or to climb a rope. I am built to pick things up, put them down, push things up and llet them come back down. I should move to the dark side, strength..however the way I see it, I am already pretty good at that stuff and need to work on the other stuff like pull ups, rope climbs, box jumps,..you know, the hard stuff.

My point is to enjoy the things you like about CrossFit, whether they be the Metcons or the strength portion of the WOD’s. We are all good at something and have our favorites. Enjoy those favorites and the wins that come with them like PR’s. Don’t focus on the things which are still challenging, or that you have not yet attained. You will get there! We all can’t be like the pros who are great at everything. Mostly because that is there full time job and the rest of us other full time jobs and families and responsibilities outside of the box.

CrossFit will pay some incredible dividends, however it takes the investment up front, each and every day. Control the things you can, like nutrition, giving 100%, positive mental attitude, and taking rest days. Continue to work on the parts you have not yet gotten, but don’t obsess. That leads down a dark path….not a good place. Don’t allow those things to take away from the positive experience that CrossFit can provide.

I am sure many of you have already read this information, however it’s definitely worth another read:

http://agymlife.com/get-better-at-crossfit/

Have a great week!

Getting Ready for Competition

It seems like there is a CrossFit box on every corner with more scheduled to open. This results in many choices for CrossFitters as each place is a little different. It also seems to result in more “competitions”. It’s a great day. Pay $50 – $100, get a few WOD’s in, compete against your friends, get a T-shirt. ALL SET!!!

Competition is important in advancing your growth both in CrossFit and your personal growth. I am a big advocate of competing with yourself in each WOD and also competing with other members who are of similar physical state or a little better. How else would you get better? Organized competitions are part of the CrossFit Kool-Aid. It doesn’t feel like a cult when we are around a bunch of people who are just like us! There are multiple options so be sure to search the net for any in your area. Kylie and I finished our second competition last week and below are some of my suggestions based on our experiences.

First off, I would to thank the folks who put together the competition, http://www.capitalthrowdown.com. Everything was started on schedule, or early and all of the volunteers were very helpful. It was a perfect example of how a competition should be run.

Research:
Visit the website for the competition. There will be different groups such as Scaled, Rx, and Elite. Look at the requirements for each and see which best suits you. Be honest with yourself and your skill level and pick the right group so that you are challenged. Winning isn’t everything, getting better and doing something you haven’t done before is more important.

Check out the WODs from the last competition. Chances are there will be some similarities. I think it is safe to say you can count on wall balls, some sort of sit up, pull up, rowing, burpees, single unders or double unders and some sort of strength movement like a deadlift or cleans, if you are doing the scaled version.

Train for Competing:

Be ready to be judged! It is not like a regular class where the trainer is watching another 8-12 people. A judge will be assigned to you and will watch every rep! No “good enough”. Either you squatted below parallel or you get the feared “NO REP!”. I got dinged on thrusters so Kylie got to do all of them! Sorry honey.

Watching, judging, judging some more.

Watching, judging, judging some more.

Where am I going with this? Wall balls will be in a WOD for the comp, so make sure any time you do wall balls you squat to full depth, get the ball over the line, and make sure the ball touches the wall. Aim small, miss small. Don’t aim for the line, aim for a crack in the concrete block just above the line and try to hit that crack. You may miss the crack; however, you’ll hit the wall every time. Another one is Ab-mat sit ups. Hands go on your your shoulders, back and head touches the floor, sit up and your elbows have to touch your knees. Hands do not leave your shoulders, otherwise,…NO REP! Do them this way every time.

Be Prepared:

Bands, rollers, lax ball, yoga mat, chalk, Oly shoes, jump rope, and tape. Bring them. Progenex, shaker bottle, coconut water, food, regular water, and beer. Bring them too. Camp chair, towels, Bio Freeze or Ben Gay, TP, and hand sanitizer. Be prepared for a port-a-potty. A tent isn’t necessary but does help if the sun is out. We take one and I recommend it. My point is, you have been doing CrossFit for a while if you are doing a competition so you already have a good idea of what you may need, so bring it. No such thing as over packing.

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EAT!

I screwed up on this part. I don’t like to eat much before I work out so, of course, I didn’t eat much during the day. Our heats went at 8:30am, 11:30am, and 1:00pm. We left our house at 5:45am, met up with everyone, and got on the road about 6:20am. It took an hour to get there. By the time we got there, got unpacked, and set up the tent, it was just about time to go in for the orientation. Next thing you know, it’s 8:30am and I hadn’t eaten much or warmed up, so the first WOD sucked.

My point is make sure you are well fueled. Otherwise you’ll be flat all day and perform poorly. We brought food, I just didn’t eat much of it. I had a couple of Progenex shakes throughout the day however they are not the same as real whole food.

Warm Up:

Going in to a WOD cold leads to bad performance and injury. Use the down time to stretch and roll everything out. The Box had a nice warm up area set up with weights, Airdynes, a rower, kettle bells, etc. Use the stuff that is provided or bring your own. Most of the competitions I have been to also have massage therapy on-site and maybe somebody who uses kinesology tape, so take advantage! It’s free and if you like the service you can spread the word on Social Media.

Cheer Everyone On:

For many people it may be their first competition so cheer them on. Not all of us are elite and it’s still like the first day of school out there. How many people do you know who like to have strangers watch them sweat? Not many probably. Some cheers of encouragement go a long way.

Be Nice to Everyone:

Thank the volunteers. They gave up their day or weekend so you could compete. We are all part of the same cult so introduce yourself to others. Stick around afterwards and have a few cocktails. Ever been to a dry CrossFit event? Nope. Me either. Always a good time afterwards.

SO, what competition are you signing up for?

CrossFit Rook