Community Archive

#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)

It’s one thing to do a timed workout, it’s another to literally fight against the time. Everyone needs to rest at some point in our workouts. The difference that separates people has to do with physical conditioning, but a lot also has to do with how mentally people are able to cope with the burn and uncomfortableness of the workout. We may be masochists, but at least it’s in a positive manner :)

“Heartbreaker”
With a 20min running clock, complete:
1.0mile run
80 jumping squats
60 atomic sit ups
40 clapping push ups
20 chest to bar pull ups
100 double unders
(scale = 1/2 distance and/or reps as needed, ask us if you’re unsure)

Then,
Complete as many burpees as possible with the remaining time on the clock. Score = # of burpees, count out the burpees as you complete them.

Results:
022111 Heartbreak1
022111 Heartbreak2

This workout is unofficially referred to as the “Filthy 50″. It’s comprised of 50 reps of 10 different movements. CrossFitters love long chipper WODs because it’s an endurance test unlike any long distance run. Sometimes, you just have to give them a treat.

We did a similar version of this workout when we were still at the park (See 6/13/10). With almost twice the reps, many of our athletes completed the workout in less time. That’s just a testament to the work they’ve put in over the past months and their hard work is showing.

Many of our athletes who started with us at the beginning are also progressing well in their “scales”, meaning that they can now do the full versions of our movements like the pull ups, KTEs, and double unders. That kind of stuff makes a coach all fuzzy inside.

Workout
50 Tuck Jumps
50 Jumping Pull ups
50 Swings
Walking Lunge, 50 steps
50 Knees to Elbows
50 Push presses
50 Situps
50 Wall Ball Shots
50 Burpees
50 Double unders

Click on the comments for the results.

I couldn’t decide on what to name yesterday’s workout, so we’ll just think of it as a long WOD. These long chipper type workouts are not only challenging, but they’re a bit more fun because, as Annie stated, it’s like going through an obstacle course. I think that’s a great way to describe it.

Physically, I think there are a lot more effective workouts that I could have programmed for the athletes, but yesterday’s workout was more important for their mind and spirit than for just their physical development. With the San Jose Rock ‘n Roll 1/2 Marathon, they’ll need to have the confidence of knowing that they can go the distance and be okay with a long duration effort. I just don’t want the athlete’s to finish, I want them to do their absolute best.

We have many long duration efforts in life, many obstacles to overcome. If you over think a triathlon, marathon, or even a 1/2 marathon, you might feel overwhelmed by it, and that’s totally natural. How we approach it is to take it one mile at a time, one 1/2 mile at a time, 1/4 mile at a time, and ultimately to one step at a time as needed. We build upon previous successes. If you think you can’t do it, you probably won’t. If you think you can do it, you’re giving yourself a fighting chance, and that’s a pretty good way to look at life.

Main WOD
2 rounds of:
800m run
10 2-for-1 wall ball shots
800m run
20 burpees
800m run
30 dumbbell squat clean to thrusters
800m run
40 pull ups
Then,
50 toe touches
50 side raises (each side)
50 walking plank push ups
50 Russian twists
50 flutter kicks

Post results to the comments section.

[youtube=http://www.youtube.com/watch?v=QCXDNT_3qw4&fs=1&hl=en_US&rel=0]

[youtube=http://www.youtube.com/watch?v=5fV0aptHHw0&fs=1&hl=en_US&rel=0]

The On Rampers are half way through their program!  Day 6 is used as a recap to review some basic movements.  We’re up to 3 rounds in the warm ups and everyone’s range of motion is looking good.  We have six more classes to see if these recruits are going to be ready for the group classes or if they’ll need another round in the On Ramp program.

Workout Day #6
“Midterm”
For time:
100m run
10 push ups
10 sit ups
10 cleans
10 presses
10 lunges
10 deadlifts
10 burpees

Lihnzy = 3:27
Jennie = 4:25
Carla = 4:25
Long = 3:42
Annie = 3:31
Chyrl = 3:38
Chi Thao = 3:46
Co Kim Anh = 4:05
Tyler = 3:30
Nam = 4:12
Steph = 4:36, 4:16