Blog Archive

Visualize the movements ahead of time as a way to mentally prepare for the workouts.  A quick search on youtube will give you a pretty good idea of what the movements are if you forget or have not been exposed to them yet.

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Our job as coaches is to lead you through the workouts and get you the best performance and results as possible.  Your job as a student and athlete is to be prepared, focus during the workout intro, and always try your best.  

Workout
“Filthy 50″ (Compare to 5/10/11)
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups (1 foot above reach)
50 swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Superman holds
50 Wall ball shots
50 Burpees
50 Double unders
(x4)

Results:
011012 Filthy 50

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Embrace challenge.  Think about how slowly you would grow or progress without it.  You would never know where your limits or weaknesses are and you wouldn’t have anything to measure yourself against.  Embrace hardships, difficult times, and tough decisions, because it’s in those opportunities where you really find out who you are.  Some of the only times where I really understand who I am at the core of my being is when I can see my own reflection in my puddle of sweat.

“Opportunity is missed by most people because it is dressed in overalls and looks like work.” –Thomas A. Edison


Main Group Workout
“Fetid Fifty” (Compare to 5/10/11)

Complete as many rounds as possible in 45min:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Superman holds
50 Wall ball shots
50 Burpees
50 Double unders

(+ 1 squat tuck jump for every break in sets)

Results:
081011 Fetid 50

#1 Rule to Fitness: Have fun.

Do you feed your courage or do you feed your fear (ref SEALFIT)? In any given situation, you’ll be feeding one or the other. You don’t see a lot of long endurance workouts in CrossFit, because quite frankly, we can achieve more efficacy with shorter and more intense workouts. But, longer endurance workouts are important because they allow us to explore our mental conditioning for prolonged periods. What kind of dialogue is going on in your head during the workouts? Is it one that focuses you and empowers you to perform better? Hopefully, you are practicing good positive self-talk so that you’ll come to a point where all the dialogue is taking place in your subconscious and your conscious mind is only focusing on the task at hand. For people who have no quit in them, whether it’s 1 hour or 50 hours, they’ll still put out 100% effort.

Workout
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 swings
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Superman holds
50 Wall ball shots
50 Burpees
50 Double unders

051011 Filthy 50
051011 Filfthy 50(2)

For Time:

50 Burpees