The Open is Closed.

15.5
 15.5 We all saw it coming. We knew it would be thrusters, and a lot of them, and guess what. Thrusters. Thruck Fusters.  It could be worse. No burpees!!! I  was prepared as I could possibly be. Bullet Proof coffee in the morning.  Followed by a little BSN NO-Xplode…happy hour!  Last night’s IPA’s will have absolutely no effect whatsoever.

15.5 thruster

Going in I was thinking it wouldn’t be bad. I could break up the thrusters in halves since it’s 95lbs,  not super heavy, just a lot of legs. Rowing isn’t bad, just hard pulls to get a calorie a stroke. No worries! Then I watched the 900am class suffer through. I couldn’t leave. People had already seen me. A quick chat with someone who had completed it, and was finally fully functioning, resulted a in a rethink. Cut the thrusters in thirds.

27 cals went quicker than I thought it would. Set of 9. rest. Set of 9. rest. Set of 9. Back on the rower. 21 cals. Set of 7. Set of 7. Set of…whumph. What just happened! I can’t breathe and my legs don’t want to push back up. Finished the last set and then started 15 and that’s when the fun began. Coach Christa the Fembot in my ear, “you won’t catch your breath, just GO!”. “Back on the bar”. I calculated it would take me between 12 and 15 minutes to finish and it turned out to be 14:43. It’s not a matter of strength, it was a matter of wind. I was chasing something I couldn’t catch. My breath. Need to fix that.

Kicked

Two Natty Boh’s, and a Progenex shake and I was back to normal. I usually opt to go in the second round because, well nobody wants to go first, and I want to get it over with and it provides the opportunity to cheer on those who are still going through it. That’s they key with CrossFit. Something the other gyms won’t get. It’s the community. It’s the support and friendships. After that WOD, there was a potluck happy hour. As you can imagine, carb city. Krispy Kreme, pasta salads, chips,..you name it.

This year’s Open was by far my favorite. The scaled WOD’s were challenging however very doable. 15.4 was my favorite. Hit 100 reps. I happen to like push press and that helped significantly. 15.5 was the most difficult, however I liked it and hope it finds it’s way into the 12Labours rotation. You know it’s a good when you are washing down two Aleve with a a Manhattan a few hours after the WOD. Of course, looking forward to the 12Labours Team heading to Regionals, and then back to the Games. We expect great things!

12Labours

3, 2, 1….

Five Weeks In….

Sandwich Guy

 

We just finished our fifth week of Whole Life Challenge. We have only cheated a few times, and let’s face it, when Lobster Mac’n Cheese is on the menu, you order it, and then crush it as though you haven’t eaten in days. We had some dessert for Kylie’s birthday, because what’s a birthday without cake? Or in this case, two cinnamon brownies with vanilla ice cream, whipped cream, shaved chocolate and caramel sauce. Yes, it was awesome.

SG

All in all my energy level has been pretty good. I had the usual paleo flu the first week, however nothing ridiculous. I do know that i have to eat some rice or something once in a while. A full day or two without any carbs isn’t pretty. Grumpypants. Hit a few PR’s so far. Took two minutes off my Grace time and hit 285 back squat for ten reps. Previous had been 275 for 10. I have been running, scratch that, jogging on the weekends and that has been better. Five miles yesterday and three today. Knee is a little pissed at me, but let’s face it, i haven’t been kind to it. Back to PT next week where I am sure they will tell me to quit CrossFit and I’ll smile and nod.

Has anyone else tried Progenex Cookies and Cream yet? Big win. Mix some with ice and water in the blender and it is the same as a milkshake! Not, but it’s always good to hope. Remember that if you believe it, it must be true. They make the best tasting protein on the market and I think I have tried just about all of them. Maybe it was hydrolyzed and now it’s not or whatever the rumor is however I notice faster recovery times and results when I hit the awesome-sauce. Bottoms up.

progenex

Progenex Force is also a very solid pre-workout supplement. I used to swear by No-Xplode and I like Force better. It makes your face tingle so you know it’s good. I think the Beta Alanine is what gives you the pin prick fresh face feeling. Lactic acid blocking little dickens. I notice I don’t have the crash I used to get from other versions. This tends to last longer. Works great for a quick ten minute AMRAP or a longer run/jog/trudge march. Progenex: http://progenexusa.com/

force-pkg-mockup

 

What other goodies? Xendurance, PurePharma Vitamin packs, and FitAid. So basically, it looks like i just replaced booze and junk food with supplements. Whatevs. We go through this stuff just for the toys, the gear, and the awesome-sauce.

FitAid is a more paleo friendly version of KillCliff. The pre-workout/recovery/whenever you want one drink. Similar packaging with the taller slender can. Thank you Red Bull. It has all the joint friendly additives lick glucosamine, turmeric, magnesium, potassium, B vitamins, green tea. You know, all of the good stuff that we never get enough of according to the supplement companies. Link: https://www.drinkfitaid.com/

fitaid

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

thecindyworkout

 

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.

Games08JeremyPostRun_th

 

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…?

Playground Etiquette

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Yes. That’s right. I called it a playground. We jokingly refer to the gear as “toys”. We all have our own favorite “spot” on the playground where we are stronger, or gravity is weaker, or it gives us a better look at the clock…or some of the other members. Beware. I’ve had a little too much coffee today and I’m hungry. Those of you who know me, know that is not a good combination.

I think it is time to instill some eitiquette guidelines….actually, no,…straight up rules. You break them. Burpees, followed by more burpees, with a cash out of pistols and TGU’s. Seriously, your Mom doesn’t work there and if she does you are old enough to clean up after yourself. Turd.

CrossFit Rook’s Rules of Conduct:

Show up on time. “On Time” means ten to fifteen minutes early so you can fill you water bottle, tape what needs taped, get your shoes, wraps, bands, chalk, and whatever else you need in order to kick the WOD square in the tail. Class starts at the posted time. That doesn’t mean you waltz in at that time and then do your stuff.

Do the Whole Warm Up:

I am guilty of this, big time. Starting October 1, it is a short term goal to do the whole warm up. Even it if is an 800M Indian Run which in my opinion have no place whatsover in a warm up. Anything more than 400 is too much. It’s a warm up for the workout, not a workout before the workout.

Introduce Yourself:

Say good morning or hello to people whom you do not recognize and introduce yourself. Good rule of thumb is if you don’t know them, they probably don’t know you either. See how that works? In most cases they are fellow torture lovers who usually attend different class times. In other cases they may be a drop in which means they are traveling, staying in a hotel, eating crappy food, and are away from their friends and family. A cheerful greeting and handshake go a long way.

Don’t Complain:

The WOD’s are challenging and generally suck. We don’t pay a sum of money equal to a car payment in order to be instructed on how to complete cable curls and the pec deck. Of course they are hard. Of course they are going to be difficult. That’s the point.

Depending on who does the programming, and what model they are following, there may be some repetitive stuff. Now you’ll get better at it. A good example was earlier this week. We had J.T. which is a hero WOD, and could mean just triceps. Two days later we had close grip bench and wall runs. My shoulders and tris were jello. Now they’ll come back stronger, probably in three to six weeks.

Listen, then ask Questions:

The Coach will go through the WOD, the movements, the rep counts, the whole thing. At least give them the courtesy of being quiet and attentive. Let them go through everything before you ask questions, unless of course, they ask if anyone has questions. That would be a good time to ask.

Give 100% and be Honest:

Don’t scale to get a faster time and don’t short count reps. That’s B freakin’ S. Scale if you really can’t do the movement or the weight, or if you have been hitting it hard and need more of an active rest WOD than a beast maker. Talk to the Coach, they will be able to help you determine what is the right substitute. Short counting reps is the equivalent of taking money out of the collection plate at church. Don’t cheat!

Cheer on your Fellow Twisted CrossFitters:

What is the best way to cool down after a WOD? Cheering for those who are not yet done. Awesome work, you killed it, now go talk the new person or drop in through the rest of their WOD.

Put Away Your Toys:

The primary reason I don’t do the whole warm up? I go to 6:00am class and I spend the first ten minutes or so cleaning up the stuff that was left out from the day before. Bands still hanging from the pull up bars. Bumper plates left against the wall from HSPU. Barbells left on the rack from squatting. Rollers, ab mats, water bottles, weight belts……

Clean up after yourself. Put your stuff away where it belongs when you are done. If something was where it wasn’t supposed to be when you got there, and it’s still there when you are ready to leave, guess what? Put it away. Please. With Progenex on top. And maybe a pair of Hylete shorts on the side. Come on people. Legally, you are adults. Give others a hand in putting their stuff away as well.

Ring the Bell:

We have a bell that hangs from the wall. Ring it when you hit a PR or hit a “first”. Celebrate the win. Good attention is good. Miley Cyrus attention is bad. Really bad. No twerking.

Stretch/Roll/Cool Down:

You just spent 20 – 40 minutes tearing muscle fibers, driving your heart rate through the roof, and all in all, beating the total hell out of your yourself. Take five to ten minutes and cool down. Get a roller and hit the quads and upper back. Grab a band and hit the lats, chest, shoulders, hamstrings and calves. Hips are probably a good idea as well. Water or coconut water works wonders.

Drink the Kool-Aid:

Go all in. Give 100% if you expect to get 100% in return. That does not mean you have to drop $150 on strength shoes or buy out Lululemon before your first class, however it does mean you should become a student of the game. Countless websites offer a veritable cornucopia of free information about CrossFit and everything that goes into it. Spend fifteen to thirty minutes a day reading about CrossFit and all of the fun stuff that goes with it like Trigger Point, Paleo, Zone, Olympic LIfting, etc. and of course, reading CrossFit Rook.

Hit it hard today.

CrossFit Rook

CrossFit Everlast; Grand Opening,…ANGIE.

Today is the grand opening of CrossFit Everlast. We are heading to the 10am class which is everybody’s favorite WOD….Angie. Good times all around. For those of you who have not experienced Angie, lucky dogs:

100 pull ups
100 push ups
100 sit ups
100 squats

You have to finish the pull ups to move on to the push ups, and so on.

Today was a lot of fun. Great turn out and I’ll share any photos that are posted on Facebook. My time was 28 minutes and change. I’ll take it.

It’s a great facility with a kid’s room, strength area, rowers, airdynes, stones, Viper Press, etc. There wasn’t anything missing. Great coaches with Bret, Zach, Ryan, Toni, and Rae. Our friends from Uberfit were also on site.