2013 Outdoor Adventure WOD Announcement from Jennie Yundt on Vimeo.
2013 Outdoor Adventure WOD-a-que Workout
Max Tire Flips in :90
- divide work how you wish
- partners may flip tire together
8:00 AMRAP of:
10 Thrusters (35/25)
10 Bar Hop Burpees
- 1 partner working at a time
- partners alternate after completing an entire round
Max Distance Reverse Overhead Slam Ball Toss (20/10)
- partners get 3 tosses each
- feet must stay behind line when tossing
- distance is measured to first point of contact
- team score is cumulative distance of both partner's furthest toss
2250m (1.4 mile) Trail Run
- both partners run at the same time
- team score is cumulative run time
- each event will be scored individually
- all scores will be relative to highest score in a given event
- score from each event will be added together to form overall score
- highest overall score wins
Front Squat - establish a heavy double
20 front squats (90/60kg)
30 box jumps
40 KB swings
50 wall ball shots
How's your grip feeling after Wednesday? Wednesday was deemed "odd implement day". We had a ton of fun flipping tires and slamming some sandbags around. Lean Jeanne has been a member of the Fort for-EVER and she flipped the BIG tire for the first time! It was amazing! I was so excited for her I was actually jumping up and down. I wanted to pick her up and spin her around! GREAT JOB!
A few new events have popped up in the side-bar in case you didn't notice. Since our outdoor WOD is this Saturday, we will be doing the 31 Heroes WOD on Sunday, August 18th. If you have never tried a hero WOD before, this is a good one. You can choose to register through the 31 heroes website, pay $31 and get your t-shirt, or you can just come and join us for the workout. The choice is yours.
ALSO - I am excited to announce our first ever adult tumbling clinic! The crew over at the Firehouse gym is working with us to put on a 4 hour clinic with two of their top tumbling coaches. We are only taking 10 people for this event! If you want to participate, talk to Bill or just send him an email. The cost is $60, but there are some minimum strength requirements that you need to meet before we can let you try flipping around! If you're interested, don't wait! This is going to fill up fast!
What does that word mean to you? Wikipedia says:
Motivation is a psychological feature that arouses an organism to act towards a desired goal and elicits, controls, and sustains certain goal-directed behaviors. It can be considered a driving force; a psychological one that compels or reinforces an action toward a desired goal.
That definition pretty much sums it up, but what does that mean to you? As you know everyone is different. I think the most important part of the definition is “to act towards a desired goal”. So with that in mind, what is your goal? What motivates you to get up early in the morning to come to the Fort or what drives you to come to the Fort after a long hard day of work?
Have you always been the type of person to workout at the local Globo gym or was CrossFit your first time starting a workout routine? For those of you that have always worked out, did you turn to CrossFit because it was different and pushed you in a different way? For those that started working out with CrossFit did you start because you had a weight loss goal, did you start because the people you worked out with were supportive and pushed you in a different way?
What is it that motivates you to come to the fort day in and day out? The reason I bring this up is because if you don’t know why you do it then most likely at some point you will lose your motivation. It's important to keep perspective on what gets you through the door at the Fort.
How do you continue to keep your motivation? I believe the first part is to reflect on why you started CrossFit in the first place. The second is to set reasonable goals or expectations of yourself. You have to realize that even though CrossFit is constantly varied it is still the same to your body because it's still just a workout. You have to set goals and seek out various things that motivate you to keep bettering yourself. You also need to change what motivates you from time to time.
Some ways to stay motivated are:
- Continue to set goals and work towards them. That doesn't mean you set a goal, work towards it for a week or two then slowly stop. You may need to seek advice from a coach so they can program some progression work for you.
- Find someone that has the same goal as you. Use each other to push and keep each other accountable.
- Find a workout partner and choose to motivate them by leading by example. If you push yourself to motivate others it's only going to motivate you to become better.
- Try new things! You know how many times I've heard veteran CrossFitters at the fort say that they were scared to try team Saturday. Team Saturday is a great because when you work as a team you're always going to be pushed because you don't want to let your team down. Then there are those that will say, that is why I don't want to try team Saturday. But honestly when has someone at the fort ever made you feel bad for doing your best!? I don't care what your skill or strength level is, if I'm there I'll be your partner anytime!
- Participate in a Hero WOD. If doing a workout to honor someone that has given their life for your Freedom isn't a good enough motivational tool then I don't know what is. Think about those that sacrificed their life so you could live yours in peace. Imagine if they came up with an excuse not to do what they do. Not only are you honoring the fallen but you are also honoring their families and the sacrifices they make along the way. If you think I'm trying to make you feel guilty you are right, I'm also trying to motivate you
Some of you may be asking well what motivates me. What gets Josh Tran to the Fort? I'll be honest with you - I am very lucky to have many things to keep me motivated. The first thing is you! I am fortunate enough to see people come into the fort and push themselves, many times way beyond what they think they can do - even if it isn't RX workouts or Record Board pace! I'm motivated by the fact that at least they came in and did something. I'm also motivated by the fact that I need to be able to push myself in hopes that in some way I can motivate you to push yourself. If I motivate just one person to workout harder or step through that door when everything draws you to do something else, then I have done my job.
The last thing that always motivates me is my job. In my line of work if I'm not in shape then my life or other lives could be lost. There are many times that I don't want to wake up early or workout after a long day of work but there is a saying that sticks with me "somewhere, there is someone out there training harder to kill you". For me, I need to know that I did everything I could to be the best and prepare for that day.
So...what motivates you? Evaluate yourself from time to time, do things out of your comfort zone, try new things. Be creative on what keeps you motivated and never hesitate to speak to a coach about your desires and goals.
50 sandbag half moons per side
400m Farmer's Carry
30 barrier hop burpees
20 toes to bar
10 tire flips
Turns out you guys like tire flips. A lot. And after seeing the joy and delight on your faces last week, I guess the WODFather has decided we'll get those big beasts out and flip 'em some more! I know Alayna should be happy about that - she BEAST-ED those tire flips last week! And as always, Be-rad will come skipping and singing into the Fort when there's somethin' heavy to be flipped or pushed. Reminder - the tires are dirty. Do not come wearing your favorite shirt, or your brand new white CrossFit shorts. I will not take mercy on your poor soul....instead I'll make you flip tires nude, or turn your shit inside out. Suck.It.UP.
Our Outdoor WOD is this Saturday!! This event is just like any other WOD at the Fort - it's open to everyone. Don't assume that this is just for the "serious" athletes, or just for athletes who can do WODs RX'd. There will be scaling options if you need them, so don't be shy about signing up!
3 sets of 20 unbroken double unders
3 rope climbs
30 alternating 1-arm dumbbell snatches
I realize this workout looks kind of crazy daisy...but there's a catch. Athletes will be stagger started based on their 1 mile run time from last week. In other words, if you had a 9 minute mile, and someone else had a 6 minute mile, YOU get a 3:00 head start! Take THAT fast people! Catch us slow pokes if you can!!
I'd like to welcome Josh and Kristen to our beginner's classes! They both did amazingly well Monday night, and that was a LOT of new information to process! These two are an impressive couple, that's for sure. Josh made our back squat record board HIS FIRST CLASS by squatting 180kg's EASILY. Kristen is super duper strong too, and can already do legit chest-to-the-deck push-ups! Welcome to the Fort Family you two!
What are your expectations of yourself? What do other people expect out of you? Are they the same?? Does your coach recommend a 3kg increase on your deadlift PR, and you try for 10kg's instead?
Your expectations are typically formed based on previous life experiences. I'm here to tell you that this is CrossFit. It isn't Zumba, P90X, high school volleyball, or karate class. Having expectations automatically attaches you to an outcome, and if the outcome doesn't come to fruition you'll set yourself up for disappointment. In other words, when you're at the Fort, it doesn't really matter if everything else has come easy to you in life. You might have been the kid who was always athletically gifted. You picked up a baseball and threw it 80mph without any formal training. But like I said....this isn't baseball.
Your expectations can be about your performance in a workout, body composition changes, or even how quickly you'll make progress. Since life isn't designed to be "fair" and create cookie cutter results, sometimes you might have to work a little harder to get what you want. While other people are putting in 80% effort, you might have to put in 100% to achieve the same level of conditioning, or the same level of leanness.
We're not selling a one-size-fits-all model of nutrition and fitness, because everyone is starting at a different place. Everyone has different genetic potential. Everyone has different goals. Allow yourself to be open to new ideas, new techniques, new outcomes and various ways of getting there - because Crossfit is anything but conventional.
Part 1 - Back Squat - establish a heavy single
Part 2 - 3 sets of 3 back squats (70% of part 1)
Part 3 - 2 sets of 5 back squats (50% of part 1)
2 Rounds of
8 deadlifts (50/35kg)
4 bar hop burpees
8 KB swings (24/16kg)
8 Thrusters (40/25kg)
Lasts week on Monday our strength work looked similar to this - but this week it's totally different...it's BACK SQUATS instead of FRONT SQUATS. See? Totally different!
Lots of stuff going on this week. First we have the conclusion of our Skinny Jeans Dreams Challenge. You need to get your final measurements and weight taken some time before Saturday. Remember - you also need to email me a picture of you in those "goal pants!" Make sure it's the same pair you used for your "before" pictures.
This Saturday is the long awaited Outdoor Adventure WOD-a-QUE!!! It's a WOD....it's a BBQ.....what more do I need to say!? There is a sign up sheet a the Fort for you to put down your team mate, but you also need to register in ZenPlanner so you can be an official participant. This event is open to our Fort Family, and your ACTUAL family as well! It'll be a great day at the Nippersink Forest Preserve!