Community Archive


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

(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

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

071911 Javorek & 100m Dash

800m runs suck…at first…okay, maybe always. You can sprint a 100m and recover fairly easily, that’s why you see a lot of high schoolers flock towards the 100m in track and field. The 400m starts getting nasty, but it is still a relatively quick sprint. You’ll find the really skinny people racing at the 1.0mi runs and above, like the 5k and 10k’s. But at the 800m zone, you don’t really see many people, except the crazies that are not only ripped and lean, but smooth and long in their strides.

From the results, you can see we had some DNFs. The sick feeling where your body is telling you that “I’m going to make you puke unless you stop doing this” is a factor of conditioning and your body’s ability to process out lactate from your system. Keeping working it, and your lactate and pain tolerance will both go up. I can’t guarantee you the 800m runs will feel any less uncomfortable, but I can guarantee that your times will improve.

4 rounds of:
800m run
~Rest in between rounds

Click on the comments section to see the results

I find today’s post hard to write, because there are so many thoughts that are flying through my head regarding the guys’ achievements and performance levels. So bear with me.

First of all, the guys have gone through some of the hardest CF workouts out there. CF workouts are designed to be challenging period, but in my book, I put them through the fire this past week. I wanted them to get a taste of what’s at the core of CF programming, and what separates the amateurs from the elite. This is the meaning behind “forging”.

I think the main theme of the week has been courage. It takes courage to get out of your comfort zone. It takes courage just to get to the gym. Sometimes I get to the parking lot and need a few moments to reset myself and prepare for the task at hand. Then, it takes a little more courage to start the warm up. Then, a lot more to get through the WOD. And ultimately, it takes the most courage to come back to do it all over again. But, it has to happen in that order, one commitment at a time, one step at a time.

The guys might not make it to every workout, or complete every WOD, but it’s in the safety of the gym that I want them to test their limits. I rather have them fail there and learn how to recover and persevere, than fail in the real world and not have the confidence to continue.

Everyone has set their own performance goals for the month. Chu Long reminded me that everyone may have a different personal goal or picture of where they want to be. Part of my function is to educate the guys on what’s possible and what they need to work on, the other is to listen to their goals and show them a way to get there.

Personal milestones were made all around this week, and as an instructor, it is truly gratifying to see. Did I ever tell you I love this stuff?!

I headed up north this past weekend for an annual snowboarding trip I have with my fellow brothers and sister-in-arms. It’s always a crazy and fun trip and this weekend was no different. The only change this year was how I felt on the slopes. I didn’t get into CrossFit until March of last year and the last snowboarding trip I had was in February, so I was very interested to know how I was going to do this season.

I have to say that I was not disappointed. The first thing I noticed was how much easier it was to breathe up on the mountain. I vividly remember thinking how thin the air felt last year, and how I was really feeling it even when just sitting down and strapping in. After we hit up our first run, I knew it was going to be a good day. In one word, I would have to say that I felt strong. Transitioning through curves felt effortless and even on long runs, my legs never felt fatigued. We estimated that we blasted through at least 20+ runs and took a quick 15min break as Mychal was dehydrated from the previous night’s festivities. I did take a few tumbles when I let my attention lapse and when getting a little squirrely on some of the jumps. On one of these tumbles I was questioning whether my knee was still in one piece as I was barrel rolling down the mountain and I was pleased to know it was and I kept on going!

I honestly feel that the training and strengthening of my overall body kept me safe and let me perform on a much more comfortable level this year. Waking up the next morning, I felt normal and only felt a little soreness on my right quad which I think was more from the long drive than anything else. Overall, it was a great day and another great weekend with the fam. Even ran into Dcho on the lifts!