Community Archive

22 Sep 2013

Glen

1) From Apprentice Sean:

“Thoughts -> Words -> Actions -> Habits -> Character/Destiny”

In a recent meeting with one of my clients (whom also happens to teach CEO’s how to be more effective), my client stopped me in the middle of the meeting when I used the word “want”.  He was adamant that I not use the word.  He then gave me a brief lecture on why.

He explained that Want, is a “Trap Word”.

If I make the statement, “I want a million dollars.”  What is the first thing the voice in your head says?  For most of us it says, “I want a million dollars too.”  Well that’s just great, now what?  If we spent our time talking about how we would get a million dollars instead of talking about how we want it, we would probably be talking about how to divide the money up.

Want is a word that we learn as small children.  Children learn to use the word because they see results when they use the word.  “I want milk”, and mom gets the milk for them.  “I want to watch Mickey Mouse clubhouse” and daddy turns on the show for them, etc.  The word is necessary for small children because they cannot make these things happen for themselves; but if this continues into the teen years and beyond, then negative results present themselves.

Teens that still use the word “want” have become accustomed to it and now lack the ability to work for themselves and expect results to happen for them; they become reliant.  “I want some money to go out”, “I want to be the starter on the football team”, “I want to be rich and famous,” etc.

These are all things that a teenager can only work to achieve, but if they do not have the drive to achieve them, there is no action.  Because they don’t know what action to take.  Their habits then become “inaction” or “lazy” and their outcome not so good.  The result can also be that they figure a way to cheat the system and get what they want without working for it.  Both results are equally undesirable.

We all use the word “want” without realizing it, and even more without realizing how it effects the conversation.  I challenge you to take notice of the use of this word in your daily life and analyze the results of the use of the word.  Then try to replace the word with action.  For example, in stead of saying “I want to back squat 300lbs,” try this, “I will back squat 300lbs.”

Notice the difference?  Wanting doesn’t invoke any action, and somehow puts it off, possibly leaving it to someone else, whereas, the word “will” introduces the need for a plan to make it happen.  What are you going to do to back squat 300lbs?  I am going to: fuel my body, rest my body, mobilize, build up my core strength, make back squat days a priority, practice fundamentals, be focused, and so on.

Wanting is not enough, put yourself and others into action by starting with the words you choose.

2) – Trac

Thank you for another great week of hard work 101ers.

For you Paleo challengers, stay strong through the weekend and stay clean.  The weekend is usually where you can make the most positive impact on your nutrition.

Main Group Workout
Work:
“Glen”
30 Clean and Jerks, 135/95
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Results:
092113 Glen

When you’re faced with a hard decision, often times I think you already know what you need to do.  If you have strong values, your decisions have already been decided for you.  Whether it’s a choice regarding your training, your nutrition, or a particular problem that arises, the right choice is usually the harder one.

I think the difficulty mainly resides in anticipating the discomfort you may experience with carrying through with your decisions.  It’s this anticipation, which is usually worse than the actual situation, that holds people back.

Getting started is usually the hardest part.  This is were you can work on setting and achieving small goals.  Whether you’re procrastinating on a project, being tempted with unhealthy food, or aren’t feeling very motivated in a workout, tell yourself you’ll just do it for 5 min (or less).  Once you get the ball rolling, I’m betting that you’ll be able to work through whatever challenges  you may face.

Tips:
Back Squat – If you want to keep your training and results sustainable, less weight with better form trumps over heavier weight with poor technique.  “Scale as needed” means even when you don’t want to scale, you may need to in order to rebuild your technique to move forward.

- Trac

Main Group Workout
Skill:
Back Squat – 1×5@65%, 3×5@75%

Work (General):
For time:
30 pull ups
50 thrusters, 45lbs
1000m row (Zanker Rd. run)

Work (Competition):
20 power snatches, 115/80lbs
20 hand stand push ups
800m run
20 hand stand push ups
20 power snatches, 115/80lbs

Pre-warm up/cool down:
2:00min max double unders
2:00min rest
2:00min max double unders

Results:
092013 Uncomfortable Inc.

A mental tool we convey in our training camps is to “Focus on what is in our sphere of control.”  This is opposed to worrying about things in which we have no influence over.

As a coach, my sphere of control with students usually starts and ends at the door.  I can only control what movements our students do and influence the degree to which our students perform them.  But, I wouldn’t be me if I didn’t worry about what our students did outside of the gym for the rest of the 23 hours of the day.

From nutrition choices, recovery habits, to recreational and social activities, these all have a great influence on students’ results in the gym.

When I see a student under perform or negate their improvements because of what goes on outside of the gym, I’m disappointed and frustrated.  Not so much of the student, but because of my own lack of ability to influence that student.  I ask myself how I can approach the student differently, what other method may work better, and always, am I doing enough?

Sometimes I don’t have an answer.  When that happens, I usually fall back to just trying to be the best positive example I can be and take things one day at a time the student.  We’re human and we all have our weaknesses, unique challenges, and setbacks.  Whether it’s failing a rep on a lift, or failing to make it to a workout, I hope that students will always be able to learn from their failures and be better from them.

From our newest students to our most advanced ones, I see great potential in everyone.  Where I think the problem arises is when students don’t see that same potential in themselves.  I have faith in each and every one of you to be better physically, mentally, and spiritually everyday.

Welcome (or welcome back) to a brand new week of opportunities and accountability.  Show me what you’ll do with it 101ers!

-Coach Trac

Tips:
Snatch – Our students have much greater success in taking the lifts from the hang or hi hang positions.  That means that we just need to do a better job of keeping the bar path close coming up from the floor and maintain tension through the body as we come through the hang and hi hang positions.  Slow is smooth, smooth is fast.

Squat snatches – If you do not have adequate shoulder range, strength, and stability to receive weight in a squat position, use a split stance to allow you to get underneath the bar in a more upright position.  See a video on the split snatch here.

Conditioning workouts -
Split up the burpee/swing reps as needed to maintain the highest pace possible.

Try your best to challenge yourself to hold on to the barbell for the biggest set(s) as possible.

Main Group Workout
Skill:
15min to establish a 3-pos snatch (floor, hang, hi hang)

Work (Choose 1):

Paleo Challenge Workout 2:
100 kb swings, 53/35lbs (35/25, 25/15)
100 burpees (burpees/no press burpees)
(12:00min time cap.  Partition reps as desired.)

Paleo Challenge Workout 3:
10 hang power cleans, 135/95lbs (95/65, 65/45)
20m sprint
8 hang power cleans
40m sprint
6 hang power cleans
60m sprint
4 hang power cleans
80m sprint
2 hang power cleans
100m sprint
(5:00min cap) 

Pre-warm up/cool down:
1 mile run

Results:
091613 LL WOD 2 & 3

14 Sep 2013

Team DT

1) From Apprentice Sean:

CrossFit Founder, Greg Glassman says CrossFit is successful because it’s hard—that is the nature of intensity and why so many other programs lack intensity. “Successful people pursue hard things. Unsuccessful avoid them,” he says.
When Trac informed us (coaches/apprentices) that we would be challenged (given the opportunity) with providing the daily email topics to the community, I realized that my first reaction was similar to that of when I’d just been told that the next workout was “Fran”; Only difference, I’ve never addressed the entire CrossFit community before, so my reaction should have been as if I’d never done “Fran” before, right? Even still I got a little shaky and nervous, dry in the mouth and scatter brained.

When I realized I had some time to prepare, those symptoms subsided a bit and I was able to focus on the task. I thought, why not break it down into its parts and approach this like something I know well – a back squat: approach the bar, organize, pull the bar in tight, take a deep breath, send the hips back, keep the chest up, eyes forward, weight on the heals, and for goodness sake press those darn knees out!

Those are the basic steps needed for a successful back squat; each step is necessary for a successful lift. We all are fairly well versed in these steps now and are comfortable with implementing them; I don’t know about you but it sure does help me when I go for a heavy lift to think about the execution of the steps than to think about the heavy weight on the bar.

So when faced with a new possibly overwhelming challenge, what is your initial reaction, what does the voice in your head say, and more importantly, how do you react to it? We all know the typical sayings posted somewhere aimed at encouraging us to overcome: “embrace the challenge”, “concur your fears”, etc. I think those sum up a new challenge nicely; however, I think it’s a bit broad.

I say, when when faced with a new challenge and that voice pops into your head, listen to it first, understand that it’s possibly fear, and if it is, then find a way to simplify the fear. Break your task down into it’s parts, maybe even relate it to a task that you know you can accomplish. Focus FIRST on what the challenge will actually require, then reevaluate. Ask yourself, “can i do step one”, I find that the answer is almost always, “yes”.

In today’s workout or with any challenge you face: “Focus FIRST…then do step one”, now lets “Approach the bar” folks.

2) From Coach Trac:

Sean is one of the few students in our community that came to us as a “walk in”. He came to check out the gym one day during a noon session and told me that he worked nearby. I told him we had an orientation session the next day and to come back if he was interested in learning more about our program and to try out a a workout. The next day, he came back, I took him through the orientation workout, and while still breathing hard after the last squat, he asked how to sign up with that Woody Harrellson smile of his.

It wasn’t so much how Sean said it, but it was the energy in which he said it with. Sean has an enthusiasm for challenges that exudes from him. When I watch his son Cody play, Cody shows the same eagerness that almost borders along the edge of mischievousness.

Sean’s progressed very quickly in his CrossFit development and was introduced to the concept of embracing weaknesses very early on as hand stand push ups kept him from locking in the 2012 TracFit Games. Challenges, as Sean states above, are opportunities. And I’m glad that Sean took on the opportunity to pursue becoming a part of our 101 coaching team (and I’m glad Katie lets him have some fun!).

It’s the last weekend to sign up (step 1) for the Paleo Challenge 101ers, here’s your opportunity to smile in the face of your next challenge.

Main Group Workout
Skill:
15min to establish 1RM hang snatch

Work:
“Team DT”
In teams of ~3
AMRAP in 15min of:
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 push jerks, 155/105

*One team member must complete the entire round before the next team member may begin. Group up with like abilities. Choose a weight that you can complete one round unbroken.

Pre-warm up/cool down:
25 double unders
50 sit ups

1) Coach Trac:
Thank you to all who not only participated in the 9/11 Memorial workout, but also shared your experiences and your positive energy with the rest of the community.  Sharing in hard work is the simplest yet most effective way that I know of to honor a day and a memory.  Again, thank you all.

Today, you’ll get a message from Coach Edwin. Edwin isn’t the strongest, fastest, tallest, or most talented person that I know, but he undoubtedly is very dedicated.  I’ll take dedication over talent any day.  From working out, raising his family (he has like 10 daughters), and supporting our coaching team, I can always count on Edwin to give his best.

Edwin works a full time job as an EMT and hyperbaric technologist, heads to 101 right after work, leads our evening classes, and at the end of every long night, I can always count on him to ask me “Is there anything else I can help with?”  You can’t train that type of mentality, this is part of the gift that makes Edwin who he is.

It’s been a challenging journey for Edwin to earn a spot on our staff, but I thank him for having the faith to follow through and continue to push himself to live up to the high expectations we have of him.  We wouldn’t have been able to offer additional 7:30pm class times without his support.

For tips on how to get soft skin, how to shave, or how to get piercings where no one will ever see (well, almost no one), see Coach Edwin ;)

2) From Coach Edwin:

“We’ve all been challenged by a certain type of lift or gymnastic skill that seems impossible. I personally struggled with muscle ups for a long time. It was frustrating and discouraging especially when newer members would nail the move.  But in the midst of the challenge, I knew deep down that I would eventually get it. I had a confident hope, so no matter how many failed attempts I had, I kept drilling myself to get it.

It didn’t happen overnight, but rather in progressive successes—getting comfortable with getting my hips to the rings and the aggressive turnover, and so on. Eventually I got my first muscle up and then it was onto the next challenge of linking them up and becoming more efficient.

Sometimes we have to break our challenge down and work on one small thing at a time.  Whether it be a jumping pull up or a jump and shrug with an empty barbell, there are steps to working on a current weakness.

Today we’ll be working on a drill that will help one small thing, which is getting out of the bottom of a squat clean.  This drill is the one and a quarter front squat.

If you’ve ever been stuck at the bottom of a squat, practicing one and a quarter squats will help you get out of that hole.  Click here for a demo.

Tips:
Keep your chest up.  Keeping your chest up will help you drive your elbows up higher and maintain a good position on the barbell.  Take a deep breath and hold it throughout the whole squat.  Use the flex energy from the barbell to rebound up from that squat.”

Main Group Workout
Skill:
12min to establish a 1RM 1 1/4 front squat

Work (General):
3 rounds each for time:
10 wall ball shots, 20/14″
20 double unders
(2:00min cap, 2:00min rest)

Work (Competition):
3 rounds each for time:
20 wall ball shots, 20/14″
40 double unders
Max muscle ups
(2:00min cap, 2:00min rest)

Pre-warm up/cool down:
800m run
15 slow v-up sit ups

Results:
091213 Margins

Today marks our nation’s 12th anniversary of the most unforgettable deadliest attack on our country. On September 11, 2001, U.S airliners were hi-jacked by 19 terrorists who coordinated terrorist attacks on the Twin Towers in the World Trade Center in New York City along with several other properties. This attack killed over 2,900 victims and injured over 6,000 victims. It was also one of the most fatal incidents for firefighters in the history of the United States.

I was in high school when this tragic event occurred and I remembered standing in the middle of the campus in a circle with hundreds of other students paying tribute with a moment of silence. We all held hands, some gave flowers and balloons, some cried while others stood in silence. I remembered turning on the T.V and the 9/11 event was all over the news. It deeply saddens me to know there is still so much hatred in this world and with one another but, let us not focus on the negative and instead focus on what we value most as a nation, as individuals and as a community driven by support and values for one another!

Today’s workout is a very special workout as it is considered a national tribute to all the men, women, and children killed in the terrorist attack on 9/11. During this event, many ordinary people rose to the occasion and sacrificed their lives while trying to save others. What I love about the crossfit community is that we are always willing to rise to the occasion and put ourselves in situations that may be considered uncomfortable or doing things we thought weren’t possible. So if at any moment, at any given time, during our workout today when you may feel mentally and/or physically defeated, just remember you are commemorating and honoring the 9/11 fallen victims, heroes, and their families. God bless America!

- Coach Wallee

Main Group Workout
9/11 Memorial Workout

1mile run/row

2 rounds for time:
9 muscle ups
11 thrusters, 165/115lbs
9 wall walks
11 cleans, 165/115lbs
9 man makers, 2×45/25lbs
11 wall ball shots, 20/14lbs
9 split jump lunges, 2ct
11 snatches, 165/115lbs
9 burpee box jumps, 30/24″
11 shoulder to overhead, 165/115lbs

343 double unders

1 mile for uniting under 1 nation. 2 rounds for 2 towers. 12 movements for remembering 12 years. 343 double unders for 343 firefighting lives that knowingly went into harms way.

Pre-warm up/cool down:
Quad smash, orange ball of death, or roll out for 2:00min per side

Results:
091113 Memorial

9-11-13 Memorial Workout

My thoughts a prayers go out to a boy named Sirous and his family.  Sirous is a friend of my godson’s and I was able to follow his story through a facebook support page that his family set up for him.

Sirous is 9 years old and was diagnosed with a rare form of brain tumor cancer last year.  The various treatments and medications have left him bed and wheel chair ridden for most of the year and one of the many side effects has been weight gain.

For the past two weeks, Sirous has not woken from his sleep.  I am no parent and I cannot begin to fathom what his family is going through.  But, I am incredibly moved by the courage, endurance, faith, and love both Sirous and his family continue to exude.

We as adults tend to take our health for granted.  We abuse our bodies, neglect its needs, and generally don’t make it a priority.  To watch this boy fight over the past year just to regain his health and look forward to a day where he doesn’t feel sick inspires me beyond words.

Sirous is currently under the care of the Lucille Packard Children’s Hospital and this makes me grateful to even have had the opportunity of getting our community involved in supporting the hospital.

I invite you to send your thoughts and support to the family and use Sirous’ courage to fuel your fights against your own personal challenges.

Thank you Sirous, way to be strong.

Main Group Workout
Skill:
5 x 1 power snatch + hang squat snatch + squat snatch + overhead squat

Then, choose one of the conditioning workouts below:

General Conditioning:
3 rounds for time of:
400m run (500m row)
12 burpees
21 box jumps, 24/20″

Competition Conditioning:
10-1 ladder of jerks, 205/145lbs
1-10 ladder of pull ups
(10 jerks + 1 pull up, 9 jerks + 2 pull ups, 8 jerks + 3 pull ups, …)

Pre-warm up/cool down:
30 sit ups
20 leg lifts
10 flutter kicks

Results:
090613 Friday FitFest

“Everything has its season.” As we start to transition from summer to fall, I’m reminded about how life progresses in stages, very much like how training does. I have a few close friends in my life and most of them came from a time where I was training in the martial arts.

Over the course of a few years, I grew up with this circle of friends, suffered through 8 hour training days together, and spilled blood together amongst many other challenges. Those few years of experiences, and more importantly, shared hardships, have held together a group of friends that are now 17 years into life’s journey together.

I mention this because our training community at 101 reminds me much of how my friends and I developed back during those martial arts training years. The bonds, friendships, and shared suffering that you’re experiencing together in the gym is a special time, a special season.

It’s rare for people after college to be able to come together in this tight knit kind of an environment. You may not be training with the same people forever, but I believe one day you’ll look back at these times and have fond memories. And hopefully, you’ll be reminiscing over these memories with the friends that you’ve built in the gym.

Train on 101ers.

One of our students, Kari, hooked me up with a new periodical called “Paleo Magazine” (check out the website here).  After reading through some of the articles, I really like that it promotes the sustainability of the Paleo and clean eating lifestyle versus falling into the fad trend of trying to make Paleo just a different version of processed foods.

Check it out for recipes, discussions, and experiences about the Paleo eating movement.  It’s a great way to prime up for the Lurong Living Paleo Challenge that starts up this Sept 16th.  Go here for more details and how to register for the challenge.

Main Group Workout
Choose one focus in which you need to build up the most consistency on.

Weightlifting Focus:
EMOM for 12min, snatch @ 75%
EMOM for 12min, clean and jerk @ 75%

Metcon (metabolic conditioning) Focus:
“Jerry”
1 mile run
2k row (sub 200 swings, 53/35lbs)
1 mile run

Pre-warm up/cool down:
50 v-up sit ups

Results:
082213 Jump Row Go

21 Aug 2013

The Seven

Envision your success. Picture in your mind’s eye the success you wish to achieve. Without that vision, it’s incredibly hard to think about a path that will lead you towards that success. Three years ago, I envisioned that we would be in a gym full of hard working students and coaches.

With that vision and a lot of planning, preparation, hard work, failures, luck, sacrifices, blessings, and the incredible support of this community, I believe that vision has come true. Now, I look towards taking that vision to the next level.

I can see where I want to take the gym very clearly. But, the steps in which to get there are unknown to me and I don’t know exactly how to do it or how long it’ll be to get there, but I do know I have what it takes to take things one step at a time and I have faith that I’ll eventually get there.

I also have faith that all of you have the potential to pursue your visions as well.

Main Group Workout
Skill:
15min to establish a 3RM hang snatch (bottom of knee)
Work:
“The Seven”
In teams of ~2, complete AMRAP in 14min:
7 Handstand push-ups
7 Thrusters, 135/95lbs
7 Knees to elbows
7 Deadlifts, 245/170lbs
7 Burpees
7 Kettlebell swings, 70/53lbs
7 Pull-ups
(Relay format per movement.  P1 completes 7 hspu, then P2 completes 7 hspu, before moving onto thrusters and so on…)

CIA 7
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.Pre-warm up/cool down:
400m run
20 good morning squats
15 Russian twists, 2ct
10 inch worm walks

Results:
082013 The Seven

A while back we had a prospective student inquire about training.  After explaining how we train, what CrossFit is, and why we had a Fundamentals Course, the person just couldn’t understand why they could not just jump right into our group classes like how they sign up for group cycling, aerobics, kickboxing, and Zumba classes at their current gym.

After a few more discussions with this prospective student, we agreed that how we train was probably not the right fit for them.  It was a shame, but I believe the biggest reason why we weren’t right for each other is that we as an organization, seek students who want to learn about CrossFit, about training, about how to move, about how to eat, and about learning about themselves and how to improve.

CrossFit is getting more and more sophisticated as time goes by.  I feel that it’s very important that our students are exposed to the most optimal training methods and understand the fundamentals that are necessary towards high level health and fitness.

It’s an odd thing being able to watch students progress from their first day’s workout to the now 3-4 years down the road since we’ve been training people.  What’s been awesome and what I love seeing is our students’ desire to always want to learn to be better.  Whether it’s cleaning up technique, learning how to progress to a new movement, or being shown a different method on how to solve a problem, the students with the greatest desire to apply what the learn are the students I see progress the most.

Love learning 101ers and let what you learn in the gym be applied in what you do outside of the gym and vice versa.

2) LaLanne Throwdown Heats.  For more information on the event, workouts, and parking, please go to LalanneFitness.com

Just to clarify, I will only be bringing up grilling equipment as I’ll be focusing on the competition.  If you want to eat, you must hunt and/or fish for your food (or you can prep your proteins ahead of time to bring up to grill)!  Please also note that it’s going to be chilly up there so please layer up.

Workout #1
Dylan: Heat 1 Lane A (9:00am)
Trac: Heat 1 Lane A (9:00am)
Andre: Heat 1 Lane A (9:00am)
Kevin M.: Heat 2 Lane B (10:15am)
Mer: Heat 3 Lane C (11:30am)

Workout #2
Dylan: Heat 2 (11:05)
Trac: Heat 2 (11:05)
Andre: Heat 3 (11:10)
Kevin: Heat 17 (12:25)
Mer: Heat 30 (1:30)

Workout #3
TBD

Skill Workout of the Week

Choose one skill area to focus on

Barbell Skill:
10min to establish a consecutive 3 rep Power Snatch
10min to establish a consecutive 3 rep Power Clean
10min to establish a consecutive 3 rep Jerk
-or-
Establish 30min to establish a 1RM lift (snatch, clean & jerk, deadlift)

Gymnastics Skill:
10min to drill technique
Then in 20min:
Every even minute, complete 1-5 reps of chosen movement #1
Every odd minute, complete 1-5 reps of chosen movement #2

Endurance Skill:
10min to drill technique:
Then in 20min:
1mile run
800m run
400m run
400m run
(rest as needed between runs in order to maintain consistent form and pace)

Pre-warm up/cool down:
100 sit ups

Results:
081513 Skill


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