Your guilt was supposed to be your guide

7/23/2014
Strength
Off

WOD
5:00 AMRAP of:
100m Run
5 Burpees
10 Box Jumps (20/20)
5:00 Rest
5:00 AMRAP of:
200m Row
10 DB Thrusters
5:00 Rest
5:00 AMRAP of:
100m Run
5 Burpees
10 Box Jumps (20/20)
5:00 Rest
5:00 AMRAP of:
200m Row
10 DB Thrusters

Yesterday Bill's mantra was "you should be going so slow, you almost feel guilty". Some of you  had a hard time understanding why you would want to do that. Trust me, the WODFather has a plan! A workout like yesterday is designed to give you some time to focus on your form, and your aerobic capacity. Not everything should be done at 100%! Sometimes you gotta take things slow, and focus on some recovery and form work.

AND THEN THERE'S THIS WORKOUT. Everything is short bursts of power. 5:00AMRAP. 100m sprint. Small sets of movements. It's workouts like THIS that the WODFather wants you to give it hell! Feel free to go completely nuts during your 5 minutes of work, as long as you're maintaining good form and not endangering anyone around you. This one will get you breathing fast!

SCHEDULE REMINDER: No classes this Friday night due to coach Sammie's wedding!

It’s all about the rowing

7/22/2014
Strength
Off

WOD
30:00 AMRAP @ 65-74%
1000m Row
10 Power Cleans (60/45)

So.....what you're saying is it's mostly a rowing workout.....

I'll never forget this past Regionals. There was a pull-ups and overhead squat workout that everyone thought was "all about the pull-ups". Low and behold, it all came down to the overhead squats. I watched competitors do all 60 pull-ups unbroken, chalk their hands, snatch their barbell overhead, and then fail over and over to squat the weight for even one rep. Then from the back of the pack came Kinsy. She was dead last in her heat off the pull-up bar. She did all 8 overhead squats in only 2 sets, and finished 3rd in her heat. WINNING!

Yeah. This workout isn't like that one. It ACTUALLY IS about the rowing. :-) It was a fun story though, right?!

Important Schedule Update

7/21/2014
Strength
Part 1
Sumo Deadlift: 3-2-2 w/ 3:00 Rest
Part 2
5 sets of:
1:00 Ring Dips
1:30 Rest

WOD
5 Rounds of:
:30 Burpees
:30 Rest

Is it pretty obvious by now how the sumo deadlift works your body differently than the standard deadlift? Funny how changing just one little thing can have such a huge impact!

Speaking of huge, I have to give major props to Kalah for her deadlift PR. She pulled 135kg's off the floor on Saturday morning, and she still had more in her! DAMN GIRL! Combine that with her 93kg bench press, and I think we have a future power lifting competitor on our hands. Either that, or we could train her to do cool tricks like crush beer cans with her biceps.

SCHEDULE UPDATE: Our beloved coach Sammi is GETTING MARRIED this Friday! Yay! In order for all of our coaches to attend her wedding, we are canceling all Friday afternoon classes.

Burpee run

7/18/2014
Strength
Part 1
Back Squats: 6-6-4-4 @ 3211 w/ 2:00 Rest
Part 2
2 sets of:
10 Barbell Reverse Lunges @ 4010 (weaker leg)
1:00 Rest
10 Barbell Reverse Lunges @ 4010 (stronger leg)
1:00 Rest

WOD
1 Round of:
30 Burpees
800m Run
20 Burpees
400m Run
10 Burpees
200m Run

Oh, I'm sorry, did someone say they wanted some burpees with their running? Well ok! We aim to please.

Happy….um…September??

7/16/2014
Strength
4 sets of:
1:00 Ring Dips @ 21X1
2:00 Rest

WOD
5 Rounds of:
10 K2E
15 Box Jumps (20/20)
20 Squats
800m Run

How about this weather?! If there's one thing I love to do on a pleasant fall day, it's go for a run! Let's enjoy the weather with a little bit of running!

You are CrossFit Beautiful

This post was originally published in September of 2010, and again in March of 2012 but it is too good to keep hidden in the archives. Enjoy.

It just dawned on me that you might not hear often enough that you're beautiful. You are. You really, really are. When you look in the mirror I hope you see the same things I see. I see  amazing people who are going against the "norm". I see people who are courageous and giving. I see people who are strong both mentally and physically, and THAT makes you beautiful to me.

Maybe the things I see as beautiful, aren't beautiful to other people. Maybe my definition of beauty doesn't conform with what you see on the cover of a magazine. Don't blame the magazines, it's not their fault. They don't realize that the pictures they're printing aren't always beautiful....they just haven't seen things my way yet. I'd love to see a women's magazine run an article on how to get visible hamstrings instead of their crap about "how to lose 14lbs in 14 days".

It's our responsibility to remind each other what REAL beauty is. It's our duty to ensure that our girls aren't striving to be "magazine beautiful". Real beauty isn't about being skinny. Real beauty isn't about a number on the scale, or about having a collar bone that could double as an M&M dish. Real beauty is CrossFit beauty. It's getting your first pull-up, doing your first WOD as prescribed, pulling a deadlift PR, cheering for someone else even though you want to collapse on the floor. It's accomplishing things you never thought possible, and building up enough self confidence to fill Soldier Field.

Real beauty is YOU GUYS and the things you do each and every day. Thank you for showing me how beautiful you are.

Reverse! Reverse!

7/11/2014
Strength
Part 1
5 sets of:
5 Back Squats @ 3221
2:00 Rest
Part 2
3 sets of:
8 Barbell Reverse Lunges @ 4010 (weaker leg)
:40 Rest
8 Barbell Reverse Lunges @ 4010 (stronger leg)
:40 Rest
:40 Side Plank (weaker side)
:40 Rest
:40 Side Plank (stronger side)
:40 Rest

WOD
Off

Everybody clap your hands! Sorry, I can't hear the word "reverse" without the Casper Slide playing immediately in my brain. Too many weddings I guess.

ANYWAYS!

We're not doing the Casper Slide, but we ARE doing reverse barbell lunges. I always recommend starting with your weaker leg, so I'm glad to see the WODFather programming it that way for the whole gym. He calls it the weaker leg, but I lovingly refer to it as my "dumb" leg. :-)

I think Throwback Thursday is a fun tradition - so I'm jumping on the bandwagon. Here's a picture of Deena from a million years ago looking STRONG doing her split squats! We miss you, Deena!