Following is a letter that I sent out to our students yesterday... and though it doesn't specifically apply to many of you coming to our blog, it addresses an area that we can all use a reminder of...
Hey Everyone,
I know this is a bit long, but please bear with me - it is important...
One of the tenants of CrossFit is to prepare you for the "unknown and the unknowable," so that you are ready for anything that life throws at you. Another is to raise your general level of fitness and conditioning across all 10 areas of fitness (strength, flexibility, endurance, stamina, speed, power, balance, coordination, agility, and accuracy). To accomplish these, we (CrossFit LA) incorporate a tremendous amount of variety in our workouts and draw upon movements and skills from a variety of training modalities.
Prior to about 6 months ago, we were doing a good job with this - the workouts in the gym were usually different than the workouts posted on the web site, so that when you came in for class, you wouldn't necessarily know what to expect. This kept you on your toes - bringing both unknown and variety to your workouts. The only day that we used to give you any clue as to the workout was on Weightlifting Wednesdays.
About 6 months ago, we (the staff and me) made a change in things and started following the website more closely for our workouts in class. Over that time period, we've noticed students in increasing numbers "cherry picking" their classes - reading the workout on the website and choosing whether to show up for class based on the posted workout. While on one hand it's a bit of a relief to know in advance what to expect, this is not in keeping with the spirit of CrossFit. Additionally, avoiding workouts you either "don't like" or make you "uncomfortable," has a negative impact on your growth, and development as an athlete. In our program, heavy cleans, snatches and dead lifts are just as important as workouts with a high metabolic component.
So... we are making a couple of changes.
1. While you will continue to see a workout of the day posted on the website every week-day, that workout won't necessarily be the workout that is done in class that day.
2. Wednesdays are no longer "Weightlifting Wednesdays" - they are the same as every other day of the week. Weightlifting workouts can fall on any day of the week...
I know that some of you won't particularly like this, but remember that part of my job is to help you do what you need to do for your own good - and this doesn't necessarily mean you'll like it. So, please continue checking the website - and posting your comments as you see fit... and use the workouts as a resource if you're not going to be in the gym or are traveling... but count on doing something different in class than what is posted on the site... and above all, keep showing up!
Tana, one of our new students, at the top of a thruster.
Today's Workout
“Eva”
5 rounds for time of:
800m run
2 pood KB swing, 30 reps
30 pullups
BURPEE CHALLENGE
Special, today only... 43 burpees! Get 'em while you can!
Burpees to date - 946
If you don't have down your handstand push up, get started by practicing handstands against the wall. Once you've mastered getting up into a handstand, then it's time to start lowering toward the floor - but be careful! Just the simple act of bending your elbows can cause you to come crashing down on to your head. Work on increasing your depth, one centimeter at a time, until eventually, you're able to come all the way down to the floor!
John & Zeb doing handstand push-ups.
Today's Workout
100 Pull-ups for time
**at every break in pull-ups, complete 20 dips
BURPEE CHALLENGE 42 burpees today! Keep it up!
Burpees to date - 903
Some of you may have heard me talking about jumping in your double-unders like you are "Tigger". Jeremy B. (feet pictured) is GREAT at this. Just look at the height he gets in his double under jump - and he's hardly bending his knees (you'll have to trust me on this.) The power in his jump comes from an explosion out of his ankles and calves while keeping his body almost rigid. If you've ever done any diving off of a diving board, it is the same jump that you do at the end of the board to get a big spring. Try it next time you do double-unders... and if you have anything that you do to make double-unders more doable for you - please share it in comments.
Today's Workout
Clean & Jerk 1-1-1-1-1-1-1
BURPEE CHALLENGE 41 burpees today! If 21 days makes a habit, what happens at 41 days?
Burpees to date - 861
Sometimes when you finish a workout that has pushed you right up to the edge of the cliff, when you're finished, all you can do is lie around, make sweat angels, and moan. I've found that, on occasion, I'll even fall asleep, for a couple minutes, while my body recuperates from going right to the brink. What are some of the things you've experienced after pushing it to the max?
Naz gets to rest after a particularly difficult WOD.
Today's Workout
5 rounds for time of:
400m Run
50 Squats
BURPEE CHALLENGE 40 burpees today! How exciting - closing in on 1k!
Burpees to date - 820
It's impossible to "breathe fire" in CrossFit workouts without a strong back. Nothing accomplishes this better than the gymnastic pull-up and the weightlifting dead lift. Good thing we do both of these somewhat regularly in our workouts!
When you are jumping up onto a box, are you nervous about the idea that your toe may catch on the edge, and then, when you do make it, it's just by a hair? Or do you jump higher than the box and sort of float up above it and come down on top, in balance and ready for your next move? If you are in the former category, then you need some practice. Start with a box (no matter how small) on which you have confidence. Jump up on to it, using your arms to assist in your momentum, as if it were twice as tall as it is. Remember you are trying to come down on the box from above, and you want to be landing flat footed but with most of your weight in your heels - and in balance. One exercise you can do that might help is to attempt to land in this position as quietly as possible. Eliminate any noise coming from your feet when you land. This, and just practice, practice, practice.
Sean, floating up onto a 32" box.
Today's Workout
For time:
21-18-15-12-9-6-3 rep rounds of
Power Cleans; men - 115 lbs, women 75 lbs
Push Ups
BURPEE CHALLENGE
Today is 35 burpees. Divide and conquor, but don't give up!
Burpees to date - 630
It's simple. Show up. Don't quit. Do the work. Day in and day out. Turi is a great example of this - he just keeps showing up... with focused determination during workouts, like in the picture below. If you get into the practice of training this "show up muscle", it can have major implications in other areas. What's an area of your life that would improve if you were more consistent in showing up?
Today's Workout
21-15-9 rep rounds of
Front squats
Push press
Pull ups
- Choose a weight that is 1/4 - 3/4 of your bodyweight as appropriate
- Use the same weight for front squats and push press
BURPEE CHALLENGE
Today is 34 burpees. Do it early and fast!
"Buy-In" - 595 Burpees
OK, so this might not be politically correct, then again, in our community, it might be absolutely politically correct. Because of the amount of running, jumping and explosive movements we do as part of our workouts, keeping "the girls" strapped down can be especially important for some of our more "well endowed" female CrossFitters (maybe this should be classified as a PSA - public service announcement?) Dawn, one of our instructors and our resident expert in this area, recommends two different types - Enell (www.enell.com) which will also make custom bras made to your measurements, and Moving Comfort. What are your favorites or recommendations?
Today's Workout
4 rounds for time of:
Run 400m
Row 500m
BURPEE CHALLENGE
Today is 33 burpees. Nice... real nice!
"Buy-In" - 561 Burpees
November 10th is the day we celebrate the birthday of the Marine Corps. Happy Birthday, Marines!
From the Marines.com web site... "During the American Revolution, many important political discussions took place in the inns and taverns of Philadelphia, including the founding of the Marine Corps. A committee of the Continental Congress met at Tun Tavern to draft a resolution calling for two battalions of Marines able to fight for independence at sea and on shore. The resolution was approved on November 10, 1775, officially forming the Continental Marines. As the first order of business, Samuel Nicholas became Commandant of the newly formed Marines. Tun Tavern’s owner and popular patriot, Robert Mullan, became his first captain and recruiter. They began gathering support and were ready for action by early 1776. Each year, the Marine Corps marks November 10th with a celebration of the brave spirit which compelled these men and thousands since to defend our country as United States Marines."
Just announced on Saturday - Operation Phoenix - CrossFit's foundation established to equip the entire USMC with enough gym equipment for each and every unit to be able to do CrossFit workouts, thus increasing the fitness level and combat effectiveness of the Corps. The easiest way to contribute is to go to the web site and buy a t-shirt!
Today's Workout
Kettlebell Swing Ladder
With a continuously running clock, do one kettlebell swing the first minute, two kettlebell swings the second minute, three kettlebell swings the third minute... continuing as long as you are able.
- Use as many sets each minute as needed.
- Men 24-30 kg; Women 16-24 kg
BURPEE CHALLENGE
Today is 32 burpees. Any takers for buying in??
"Buy-In" - 528 Burpees
I've been coming long enough now so that I feel like I am on the verge of making the transition from when your classes killed me and it was a victory just to finish in some form or another, to now, where I have developed enough fitness to really want to attack the workouts. I have lost weight, gotten stronger, developed better endurance, I recover more quickly and I can do more workouts during a week now.
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