Tag Archives: cross fit games

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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!

 

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Want to Get Better and Have More Fun?

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Below are fifty rules/guidelines/recommendations I have collected during the past three years as a CrossFit addict. Trust me, it doesn’t mean I do all of them. Do as I say, not as I do. Isn’t that the way it is supposed to work?

 

  1. Make Under Armour a liar every WOD. Shirt can’t wic away awesome! It means you should give every WOD your all and leave nothing in the tank.
  2. Finish the round. Doesn’t matter what the clock says. It matters that you finish.
  3. Failing on a rep is good. If you aren’t failing, you aren’t pushing.
  4. Squat, Dead lift, Press, Bench, and sadly running too, should be done every week.
  5. Keep your gym bag stocked and in your car.
  6. PVC Pipe, lacrosse ball, field hockey ball, giant bands, should be in your living room for all to see.
  7. Mobility is a WOD, one you can do seven days a week
  8. Coffee, unsalted butter and coconut oil = breakfast
  9. Tequila, a juiced lime, and a salted rim = happy hour!
  10. Don’t take it too seriously…see rule above
  11. Food doesn’t have ingredients listed on a label
  12. Join a farm Co-op. Best vegetables you will get, hands down.
  13. Buy a cow, then eat the cow
  14. Visit other boxes often
  15. Do the whole warm up like it’s your favorite WOD.
  16. Show up ten minutes earlier than you normally would
  17. Stay fifteen minutes later than you normally would
  18. Athletic tape, wrist wraps, knee sleeves, oly shoes, jump rope, nanos/innov8’s. Buy the toys because they are the tools of the trade.
  19. Don’t be the no rep person….
  20. Introduce yourself to all drop ins and newbies. You were one too
  21. Chalk makes you stronger
  22. Once in a while, forget what you know, and do it EXACTLY like the coach tells you
  23. Kill Cliff, Progenex, coconut water, whole food, whatever your post WOD plan is, just make sure you have one. Need to rehydrate and feed the machine
  24. Your Box has a sticker, I am sure,…put one on your car and help advertise
  25. Sweat angels are beautiful
  26. Coming close to throwing up is ok
  27. Double unders suck. Get over it. Practice them
  28. There are no quick fixes
  29. Supplements do not replace real food
  30. Clean up your stuff. Bars go on a rack. Clips go in a bucket. Plates either go on a tree or on a stack. KB’s and DB’s have a shelf.
  31. Always smile, even when the coach puts up 800m Med Ball Indian run for the warm up. Coaches are people too….they make mistakes.
  32. The coach doesn’t want to hear you bitch.
  33. It’s Saturday at 800am, a few people are hungover. Don’t call them out. It’s not cool. They know they drank last night…..and so does everyone else.
  34. A “nice job” or a high five go a very long way with new members and drop ins
  35. F&*K cliques. The Box is a team. Support everyone.
  36. Take different classes so you get different coaches
  37. WOD/running/swimming early in the morning ensures a good night’s sleep
  38. Be truthful with scores, don’t cheat yourself
  39. Pick a goal every month and then work on it every time you are in the box. Even when you are beat and want to go home.
  40. Coffee is the lifeblood that drives success!!!!
  41. Tequila seems to always take things up a notch…..
  42. Bacon makes everything better….just try not to eat it at every meal
  43. Progenex, aka, awesome-sauce is the best tasting protein ever. It’s also expensive, however it’s worth it if it helps you recover faster
  44. Fish oil fixes just about everything. Creaky joints, good for the heart, etc. Take lots of it. You’ll know when you have had too much.
  45. Don’t let the muscle between you ears be the strongest one. It’s the only part of you that knows how much the bar/kb/db weighs.
  46. Listen to the coach when they tell you it’s too much weight. Putting yourself in danger to do it Rx is silly.
  47. Leave the music alone. Owner and coaches get to change it. Nobody else.
  48. Take three to five minutes to get your head right before you get out of the car. Work stays in the car. Life stays in the car. This is all about you.
  49. Don’t worry about 100% pale…do what works for you. Your are the expert on how you feel.
  50. Sign up for local competitions. Good way to meet people and you will do way more when you are in front of a crowd than when you are doing a regular WOD. Waaaaaaaayyy more.

Who has some more recommendations?

 

 

 

 

 

 

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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