WOD:   11/16/15

Sumo Deadlift 5-5-5-5-5 reps

4 rounds for time of:
30 Abmat sit-ups
15 Deadlifts 245/165

Now that is a STRONG Saturday crew!!!

Strength is King

By: Derek Eason

In order to get more out of every workout and to gain fitness, you must get stronger. With CrossFit position always comes first, you must be able to move a light load correctly. And then performance comes next, you learn to efficiently and expediently move these loads repeatedly. But what needs to be built next is the ability to move heavier loads and do so with confidence, strength.

We are all stronger than we think we are. Our bodies have the ability to pick up and move a lot more weight in their current state than it seems. A person does not need to get larger or grow more muscle to lift more weight. Strength is about confidence in your ability and practice applying as much force as possible.

Once you can move correctly in a movement such as a squat, then you need to build fortitude in your ability to squat. Squats should become a natural movement that you are always sure is going to be performed the same. Once you know that when you ask your body to squat that it will properly squat then you need to ask your body to squat as hard as it can.

If you move well do not be afraid to do the movement correctly with as much weight as possible. When lifting heavy it should not just be difficult to lift, it should be almost impossible to lift and I think this is missed by a lot of people. Some people tend to shy away from lifting heavier when things get hard because it is scary, you think you might fail. But when lifting gets makes you nervous is exactly when you should be trying your hardest and not giving up. If you know the movement then nothing bad will happen if you do not make a lift and you will only get better because of it.

So always take the strength component of a workout very serious, get as much heavy work done as you can and focus on being as strong and forceful as you can. The strength portion of the day should not be seen as an obstacle to maneuver before doing the WOD; it should be seen as having at least equal importance as the WOD, depending on the day.

WOD:   11/15/15

Stations:
2 rounds of 3 minutes at each!
Airdyne Calories
Ball/ Bag Slams 40/20
DB Burpee Deadlifts 60/35
Kettlebell Snatches 53/35
Rest

WOD:   11/14/15

"Gallant"
For time:
Run 1 mile with a 20/14 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20/14 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20/14 pound medicine ball
15 Burpee pull-ups

*with a partner

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

Workout, Photo, and Description brought to you by CrossFit, Inc.

WOD:   11/13/15

Every Day Warrior Workout #2

20 Min. AMRAP
21/14 Calorie Row (RX: Damper Setting= 10/8)
7 OHS (RX: 115/75)(Masters, Scaled, Teen: 75/55)
21 Double Unders (Masters, Scaled: 63 singles)

*If you are not signed up for Everyday Warrior, you will be running 200m instead of Rowing!!!

Notes:
Rower must be reset between each round. RX and Teen divisions are required to perform double-unders, Masters and Scaled may substitute single-unders in a 3:1 ratio. Whether you choose singles or doubles, you must use that variation throughout the entire workout. Barbell must start on the ground, no racks permitted.
Score is total reps completed. (If you’ve performed single-unders, make sure to divide your total number completed by 3.)

There is still time to sign up for Everyday Warrior!!!

It seems a number of competitors either forgot or had issues submitting their scores for the first week of the Battle Series. For these reasons we are extending the score submission period for workout #1 by one week and the new deadline is November 15th at 11:59pm PST. If you've already submitted your score and wish to redo the workout, you can also resubmit your score during this period. Score submission for workout #2 will be open throughout this period as well.

Due to the fact scoring for workout #1 will be open for an additional week, the competition registration deadline has also been extended to November 15th at 11:59pm PST. If you know any athletes who missed the deadline, please help spread the word.
 

Workout, Description, Video, and Announcement from https://www.everyday-warrior.org/

WOD:   11/12/15

Push Press 3-3-3-3-3 reps

Four rounds for time of:
Run 400 meters
95/65 pound Thruster, 15 reps
15 Pull-ups

Even after 3 minutes of pure Burpees, Benjamin still set up like a champ for his Clean and Jerk!

Workout Induced Mental Impairment

By: Derek Eason

          A huge part of CrossFit is using your brain. You have to pay attention to your body, where it is in space, and how it is moving at all times to complete a WOD. But all too often I see people that cannot remember the rep scheme or movements of a simple workout and it worries me.

     If you can’t remember that it is 21 then 15 then 9 reps and that the order is box jumps, then power snatches, then double unders, how do I know that you are going to remember to look at the box when you jump on it, or hold the bar above your head and not drop it on yourself.

     I have watched far too many extremely intelligent people find themselves completely blank minded as soon as a workout starts. Remaining fully cognitive in the heat of a workout is extremely applicable to real life situations that require urgency. Focusing on using your brain in the middle of WODs is not only important to your safety and success in the workout, but is a large piece of building and having this fitness in the first place.

     Make sure that you understand the WOD before it starts and make it a goal to remember the reps and perform the movements correctly without looking at the whiteboard or asking for help. If you can’t use your brain and your fitness at the same time, then what is the point of having either?

WOD:   11/11/15

"Three Wise Men"

“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch 135/95 lbs
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans 135/95 lbs
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs 24”/20”
30 Wall Ball Shots 20/14 lbs

Jeremy Wise, Ben Wise, and Beau Wise were three brothers. The “Three Wise Men”.

After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war on a daily basis.

The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.

Follow this link to find out more about the cause: http://www.threewisementribute.org/

WE HAVE PLENTY OF VETERANS AT THE BOX, MAKE SURE TO SPEND SOME TIME TODAY THANKING THOSE WHO HAVE SERVED AND THOSE WHO CONTINUE TO SERVE THIS GREAT NATION!!!!!!!

WOD:   11/10/15

Front Squat 3-3-3-3-3 reps

For time:
135/95 pound Front squat, 10 reps
Rope Climb, 1 ascent
Front squat, 9 reps
Rope Climb, 1 ascent
Front squat, 8 reps
Rope Climb, 1 ascent
Front squat, 7 reps
Rope Climb, 1 ascent
Front squat, 6 reps
Rope Climb, 1 ascent
Front squat, 5 reps
Rope Climb, 1 ascent
Front squat, 4 reps
Rope Climb, 1 ascent
Front squat, 3 reps
Rope Climb, 1 ascent
Front squat, 2 reps
Rope Climb, 1 ascent
Front squat, 1 rep
Rope Climb, 1 ascent

Hip Mobility Routine!

Since starting my job where I sit for most of the day I have noticed how tight my hips are. In past I have done 10 minute inactive squat holds to remedy the problem and that works great but they can be a little boring. I was search for some awesome hip mobility tips and I stumbled upon this video and article!

Article: http://www.hybridperspective.com/2015/07/13/5-minute-hip-mobility-warm-up/

5 minutes is all it takes to get though all the exercises with a good amount of time spent in each stretch. I’m going to be give this a try for the next couple of weeks hopefully before WODing but if I don’t get it in, then after! I would love some people to do it with me :) I’ve found improvement in my squat and lower back pain when I focus on hip mobility.

Written by Jenna Robinson

WOD:   11/9/15

Split Jerk 3-3-3-3-3 reps

Ten rounds for time of:
135/95 pound Deadlift, 15 reps
15 push-ups

Kat, Rebecka, and Julia rocking it at the Gobbler Gauntlet this weekend!
I know that it is blurry, but they were just moving so damn fast!!!

Cinnamon too?

Ok, so if downing some apple cider vinegar isn’t your cup of tea, then guess what! Cinnamon can give you some great health benefits as well. Now, I mean adding some cinnamon to perhaps a protein shake. Not going and crushing an apple pie or a cinnamon roll. Some of those nice benefits are as follows:

• Blood Sugar Control

• Cancer Preventer

• Anti-oxidant

• Weight Loss

• Lowering LDL cholesterol & triglycerides

• Help Boost Brain Function

Those are just naming a few. Why not give it a try? Adding a little cinnamon to one meal a day sure isn’t going to hurt!

Brought to you by Coach Sean!

WOD:   11/8/15

OHS 3-3-3-3-3 reps

3 Rounds for time of:
400m run
20 Overhead Squats 115/75

You know that you love overhead squats, just like Paul!

WOD:   11/7/15

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

It's all about the push-ups and Jon looks ready!!!