Blog Archive

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The mind is primary.  Even if your body is at its limits, there might not be much you can do for it, but you have opportunities to make your mind feel better.  If you’re able to disassociate the discomfort you’re physically feeling from what you’re thinking, you’ll be able to shift your mental frame set to a much more controlled state.  Do that, and you’ll find that your body will catch up must quicker.  Win the battle in your head first.

Main Group Workout
4 rounds each for time of:
400m run (Compare to 10/17/11)

(Rest 3-4 minutes between rounds)

Results:
041812 400m Time Trial

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The 2012 CrossFit Games Open has officially come to a close.  For the past 5 weeks, 66 of our students have competed against nearly 61,000 other CrossFitters from all around the world.  We want you to all know that we are damn proud of what this community has accomplished.  You’ve all come a very long way and to see PRs in nearly every workout is something truly amazing.

We would like to thank you for judging each other accurately and with integrity.  We would also like to thank everyone who came out or stayed back after classes specifically to cheer on and support the competitors as they took on this challenge.  In our NorCal Region, Team 101% finished 38th this year out of 104 teams that started the competition.  Although the team will not be moving on to the next stage of the competition this year, we KNOW it will next year.

With that said, we would like to especially recognize Coach Annie who finished in the top 2% for our region (Annie finished 32nd out of 1513 women).  Coach Annie has successfully secured her spot to move on to the next stage of the competition, Regionals.  Please save your dates for May 18-20 and come support Coach Annie at the Santa Clara Fairgrounds where the NorCal Regional will be held.  Great job Annie!

With the end of the 2012 Open, preparation for 2013 starts now!  Ask yourself these questions as you look forward to improving for next year.
Are you putting in the work inside and outside of the gym?
Are you pushing the intensity?
Are you addressing your weaknesses while maintaining your strengths?                     
Are you 101% committed and willing to do what it takes?

Everyday is a new opportunity, it’s up to you to make the most of it!  Thank you again Team 101%, it was truly a team effort!

Main Group Workout

SEALFIT – “Corey”
200 m run, 20 pull ups
400 m run, 20 pull ups, 50 push ups
800 m run, 20 pull ups, 50 push ups, 75 sit-ups
1 mile run, 20 pull ups, 50 push ups, 75 sit-ups, 100 squats
800 m run, 20 pull ups, 50 push ups, 75 sit-ups
400 m run, 20 pull ups, 50 push ups
200 m sprint

This WOD in memory of Corey Scott Rozell, submitted by his brothers at NMMI:

Born on October 16,1988, in Maine to Tammy Norton, and David A. Rozell.  He was a cadet at New Mexico Military Institute as a sponsored prep for the Coast Guard Academy.  Corey was 22 when he passed February 19, 2011.  Corey was mostly defined by his tattoos.  You couldn’t help but look at the fire and water elements on his arms, or the pin up girls running up his side, and most just gasped when they saw his whole back, the memorial he made for his brother, Jason, who died in 2002.  Corey was loud, muscled, and proud. No matter what, he could put a smile on your face.  He was three years enlisted in the Coast Guard and achieved the rank of Petty Officer Third Class. Corey gave the best name possible for the Coast Guard and all members of the armed forces.  He ate, drank, and now sleeps with Semper Paratus on his mind and in his heart.  Rest in Peace Corey.

Results:
032612 SEALFIT Corey

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Technique->Consistency->Intensity.

Everything we do in the gym can be considered a skill and skills take practice to get better at, but we need to make sure you’re practicing with efficient and safe movements.  What are the basics of a squat?  Keep your lumbar curve intact, weight over your heels, and pull your hips below your knees.  Most of you came to us with no idea on how to squat safely and the same can be said about running.What are the basics of running?  Land on the balls of your feet, pull your heel up directly underneath your hip, and fall forward.  Just like how some of you felt like squatting the way we were showing you was a lot harder to do in the beginning, so will the POSE running technique if you’re still starting off.

Like the squat, running will get more efficient as you practice efficiently.  And like the squat, if you’re technique is off or you are not consistent, your lower back and joints will not like you.  Be patient with yourself and balance tomorrow’s workout between pushing the pace for a PR with maintaining consistent and sound technique.

Main Group Workout
10k run (Compare to 8/25/11)
Results:

Great job trotters!

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1) Recovery is just as important to obtaining results as is training, if not more. If you don’t recovery properly, you will not be able to adapt and push hard and fast in your future workouts. Your rate of adaptation will diminish in all areas. Recovery means resting, having the right nutrition to rebuild your body, and maintaining your body through self myofascial release (rolling out) and stretching. The WODs are fun and I don’t like missing any, but checking the ego at the door in order to keep long term goals on track is part of the path towards success. If you’re not recovering fast enough to support max efforts during the WODs, come talk to our coaching staff to find out what you need to do.

2) Hydration basics: Intake AT LEAST half your body weight in ounces of water and add 10-20oz more h2o for every 1 hour of exercise. (Ex: 150lbs = 75oz + ~15oz for 1 hour of workout = 90oz)
3) The mind, body, and spirit are all connected and can feed or detract from each other. Get them all on the same path, working towards the same goals, to help you obtain the greatest performance as possible. Your abilities will vary day to day, but you always have control over your effort.

4) An alternative to buying organic food from supermarkets ($$) is to visit your local farmers market. Check one out, talk to the growers, and you’ll find plenty of more affordable, fresher, more nutritional, and tastier options than you will from the big chains. Much thanks to Carol and Marvin for bringing in and sharing their vegetables that they grew in their own organic garden!

Workout
For time:
10k run (Compare to 6/6/11 or 6/8/11)

Results:
082511 10k Run

[youtube http://www.youtube.com/watch?v=Q2Btle81KRE?hl=en&fs=1&w=425&h=349]

It’s always much harder to build something up than it is to destroy it. To build up your physical state, it takes long term commitment to train and diet, but it could all be loss very quickly with poor choices. To build up your mental state, it takes constant positive thinking and reinforcement to keep yourself on task towards your goals, but it can instantly revert if you allow yourself to believe in your own excuses.

When you’re own the path upwards towards a higher state of being, the natural order of things will always have negative forces that will try to bring you down. It’s up to you what you will allow affect you. You can be a positive influence so as to keep yourself moving forward and be a life giver to those around you. Because unbalanced and negative people tend to want others to be as unbalanced and as negative as them. Keep positive influences around you to support your building of a better life.

Workout A
“Javorek Barbell Complex” (Compare to 1/5/11)
3 rounds each for time of:
6x deadlift
6x hi-pull
6x front squat
6x push jerk
6x back squat
(135/95#)

(Bonus: Complete the following dumbbell complex after each round of the barbell complex)
6x straight leg deadlift
6x power clean
6x front squat
6x press
6x thruster
(45/25#)

Workout B
“100m time trial” (Compare to 4/27/11)
10 rounds each for time of:
100m sprint

Results:
071911 Javorek & 100m Dash

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It’s normal to be nervous and think about the workouts before hand.  If you weren’t nervous about them, frankly, you’re probably not trying hard enough.  The trick is to practice to let all that nervousness go once you hear “3-2-1-Go”.  Because that nervous energy doesn’t help us at all.  Being boisterous and over confident about them doesn’t help either because that’s just wasted energy and it’s usually just a sign of over-compensating for lack of self confidence.

We want our athletes to be in a neutral mindset.  Calm.  Clear.  In a ready state zen mode.  When the clock starts, you have only one job and that’s to try your best.  Don’t worry about when you’ll finish or if you’ll finish, just live in the moment and complete the rep that’s in front of you to the best of your ability.

Everything that happened in your day or will happen when you get home doesn’t matter for the time being.  Something really important might happen in your day, but the workout is your reality for the moment, so commit to the moment.  The seconds that tick by on the clock are seconds for you to train to be your best selves.  Make the most of them so that you’re stronger and more capable to handle what ever comes your way outside of the gym walls.  Every second counts in the workouts, but how great would that be if you really lived every second of your day to its fullest?

General Warm Up:
JJ Series
Leg Swings
Hip Prep
Trunk twist
30 squats
30 sit ups
30 push ups
Upward Dog/Downward Dog stretches

Workout A
Strength: Push Press – 3 rounds each for max reps, 135lbs
Skill: 1 minute L-sit hold

“Eva” (compare to 10/28/10)
5 rounds for time of:
800m run
30 swings
30 pull ups

Workout B
10k Run (compare to 11/17/10)

Results:
060811 Eva & 10k(4)
060811 Eva & 10k(5)
060811 Eva & 10k(6)

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This week, we started with a new workout format where we will be running two simultaneous WODs during our peak evening classes. This is in effort to focus more personalized attention to our athletes. For those that do workout A on Monday, you will do workout B on Wednesday and vice versa. We will run this same format on Tuesdays and Thursdays so that regardless of what training schedule our athletes are on, they will receive the constant variation component to the workout programming.

Workout A
Strength: Push Press – 3 rounds each for max reps, 135lbs
Skill: 1 minute L-sit hold

“Eva” (compare to 10/28/10)
5 rounds for time of:
800m run
30 swings
30 pull ups

Workout B
10k Run (compare to 11/17/10)

The mind is primary. We want it working in unison with the body and spirit. Some people have really strong mental conditioning to begin with, so we try to catch their bodies up with their minds. But most of us have never really pushed our bodies to its limits. Its limits and what you think your limits are, are usually two totally different things.

For a distance run such at the 10k, it’s the longest distance some of the athletes have ever run in their entire lives. But after completing it, they’ll gain the mental confidence to know that their body and mind are capable of the task and it’ll become just another workout. Great job athletes, on to the next challenge!

Workout
For time:
10k run

101118 Results 10k

“No judgment, just love.” The 10k run is no easy task, especially for the “non-runners”. But to CrossFitters, it’s just another workout, and another opportunity to work on a weakness. It’s also a great chance to see how well you’re doing in the training.

50% of the work is just showing up to the workouts. 49% is in your head. 1% is actual physical work. The important thing is to always try your best and let the chips fall where they may. And fall they did, along with run times! We have not ran a 10k in over 3 months, but with the short high intensity training, the athletes not only completed the 10k, but many demolished their previous run times. It just makes me appreciate even more, the effectiveness of what we do and the strength of our culture.

Workout (compare to 5/31/10)
For time:
10k run

Post results to the comments section.