Community Archive

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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)

Although we associate Memorial day with backyard barbeques and as a symbol to the start of summer, we need to remember that Memorial Day is a day to honor the men and women who have died in military service to our country. We, like our country, are made up of many faults and failures, but at the end of the day, there are men and women who, on our behalf, go out into harm’s way but never return; they are true heroes. Have a happy and safe Memorial Day weekend everyone and thank you for another week of committing yourselves towards excellence.

Workout
For time:
5k run

Results:
053011 5k Run

As if a 5k run wasn’t enough right? I remember designing this workout to help prepare the athletes for the “Wharf to Wharf” 10k run. When it comes to cardio, beyond 800m sprints, I don’t think there’s many long distance runs that can gas our athletes. Many of them were concerned that we weren’t running enough and that they would lose some endurance. What they need to understand that outside a 5k run, you’re cardio pretty much tops off. After a 5k, keeping a strong pace depends more on stamina conditioning than it does respiratory endurance. “You don’t get faster by running longer and slower.” What a workout like the 5k Salad Wrap does is help the athletes get the cardio and endurance up while having to push through conditioning work as their heart rates are jacked up and pushing them to their stamina limits without having to run long slow distances. There’s plenty of ways to skin a cat, CrossFit’s way just seems a whole lot more effective. Good thing the numbers back it up.

Workout
“5k Salad Wrap”
2.5k run
50 squats
50 push ups
50 split jump lunges
50 push ups
50 squats
2.5k run

Click on the comments for the results.

Hello again folks. Boy, it’s been quite a busy month and it feels great to get back into the swing of things. Thanksgiving was awesome and it made me even more thankful that we have a gym to go back to. It’s quite a strange feeling to take a few days off from training. I think we are seriously addicted to this stuff. Without training, don’t you feel like you’re missing something? Like something just doesn’t feel right? It’s like, where’s the challenge?! It just goes to show you that habits are hard to break, so you might as well build good ones.

It must have been at least 4 years where I was not really physically active at all. Now, just going 4 days without working out is almost unbearable. Think about all your friends and loved ones who are in the same boat of not being physically active. Think about how much they’re missing out of their lives. We train to live, and life becomes so much fuller when you’re mentally and physically fit.

Workout
Complete 5 rounds for time of:
400m run
60 sit ups
10 deadlifts, 135/95#

Click on the comments to view the results.

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

Fundamentals, fundamentals, fundamentals.

Look at any top level teams or high performing athletes and you’ll find that their fundamentals are rock solid. People that focus on flashy skills or who look to always do the advance movements without having the right foundation laid are what we see as posers. People who are not in it for the long run and are probably not in it for the right reasons. We’re a firm believer that intensity does not come before mechanics and consistency are set.

Day 4 had us reviewing the recruits’ movements and going through the basic progressions of the pull up. We also introduced how to safely perform lunges yesterday so that we keep those knees happy. Also, yesterday was the intro of the Paleo Diet where we’ve seen most of our regular athletes find success with.

Workout Day 4
3 rounds for time of:
200m run
30m walking lunges
10 pull ups

Click on the comments for the results.

[youtube=http://www.youtube.com/watch?v=iEB0YkHsIuA&fs=1&hl=en_US]

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]

With the San Jose Rock ‘n Roll 1/2 marathon approaching, it’s not only important to get the athletes as physically prepared as possible, but also as mentally prepared as well.

It’s still going to take some time to get the athlete’s conditioned for a full 26.2 mile marathon, but I really have no doubt that it is within their reach. Many CrossFitters can compete in marathons, ultra marathons, and triathlons (Go K1!), but how many endurance athletes would be able to hold their own in a CrossFit workout?

As our training ramps up, nutrition, rest, and recovery become even more important. Give your immune system the best opportunity succeed and give it your best in this month’s Paleo Challenge.

Workout
For time:
2.5k run
50 squats
50 push ups
50 split jump lunges
50 push ups
50 squats
2.5k run

Click on the comments section to see the results.

[youtube=http://www.youtube.com/watch?v=Ebhf5bZd_TY&fs=1&hl=en_US&rel=0]

Yesterday, a band of dedicated TracFitters made the short but challenging trek up Eagle Rock @ Alum Rock Park. There’s many trails that lead up to the rock, and we took the most direct route up. It definitely reminded us that we just did 400m of walking lunges the other day.

The group did great, even with some of us recovering from unhealthy liquid carbs. It takes a different kind of athlete to want to get up on a weekend morning and voluntarily put themselves through a tough wake up call.

Good times, great people.

Workout
Run up to Eagle Rock Point

[youtube=http://www.youtube.com/watch?v=JYav1GNr5P8&fs=1&hl=en_US&rel=0]