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Posted by Becca Borawski :
Wednesday, Aug 01, 2012
Recently CFLA's own Kevin Butler was up here in Portland and he stopped into our home gym for a visit and workout. It was bench press day. Since we're doing Wendler 5/3/1 the last set is a max reps set. I was spotting another friend of ours, whom I'll call Joe. Now, ideally the last set stops one short of failure. Meaning, you successfully complete the final rep. Joe, like many of us, gets a little stubborn sometimes and pushed it too far. No big deal. It happens. He failed on his last rep. But instead of feeling the failure occur, acknowledging it, and letting the bar down to his chest (we had safety racks in place, so he was in no danger), he insisting on fighting the bar.
For a long time.
He pushed and pushed and grunted and pushed. And the bar stood perfectly still. It hovered just a couple inches above his chest. It neither rose nor fell, though he was putting an extreme amount of effort into its stillness. His body shook. His face turned red. The bar remained motionless. Everybody was cheering him on to keep going.
I looked at him and said, "Just put it down, Joe." Clearly it was not going anywhere. Kevin laughed. Joe relaxed and let the bar down. The cheering stopped.
I wasn't trying to be a buzz kill. I was just being practical. He was not getting the rep; it was only going to get worse. And there's no point in doing things incorrectly. There are no bonus points for how red your face gets. It's still a miss even if you try really, really hard...and miss. I'll give you a hug for showing up, but you don't get credit for a lift unless you actually get it.
So just let it go. It's okay to fail. But let it just be a failure. Save your energy for something more productive. Channel yourself, your body, and your mind into productive things. Aimless effort is aimless effort.
Wednesday's Workout (NO CAP)
Push or Split Jerk 3-3-3-3
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In 20-minutes, work up to a 1 RM Front Squat
...and coming Thursday (NO CAP)
As many rounds as possible in 12 minutes:
1 L Rope Climb, from seated
5 Triple Unders / 15 Double Unders
10 Hollow rocks
Posted by Andy Petranek :
Tuesday, Jul 31, 2012
ATHLETE PROFILE: Scott H.
Hometown: Los Angeles
Age: 40
Occupation: Film & Television Finance
When did you first start CrossFitting?: October, 2011
When did you first start training at CFLA?: October, 2011
Favorite WOD: Cindy, Jackie, Murph
Least Favorite WOD: Anything with wall ball
Tell us about you sports & fitness background: I've never played any organized team sports competitively, but anything involving the ocean has always been a passion. High school throughout my twenties I was in the ocean every day. If there were waves I surfed, and if not I would paddle board or just swim. But this, and every other type of fitness whatsoever, took a back seat in my early thirties once my wife and I had our two children. I hadn't worked out consistently for eight or nine years before I joined CFLA nine months ago.
How did you first get exposed to CrossFit? Take us back to your first WOD... what was it, and how did it feel? I work with Vince Totino and I witnessed his physical and mental transformation over the course of a couple years doing Crossfit. It was amazing, and totally inspiring. He finally talked me into coming in for a friends and family day. I did the baseline and was hooked immediately. I hadn't felt so invigorated in years!
What sort of changes have you seen in your body, health and fitness since starting CF (before/after)? I participated in the Whole Life Challenge shortly after joining and it was an amazing experience. The perfect platform for launching my re-entry into fitness. Suddenly I was working out four days a week, eating well, and mentally focused. I lost 15 pounds and dropped my body fat by 11%. The challenge set the new normal for me and I haven't looked back. "Better than Yesterday" sums it up nicely.
What sort of changes in your life have you experienced out of taking on something like CrossFit that were totally unexpected? I came into this thinking it's just about getting back into shape. What I didn't anticipate is the extent to which Crossfit would permeate and influence so many other areas of my life. Both philosophically and pragmatically, it has fundamentally changed the way I approach both my professional and personal lives. And because of this my kids have taken notice, and taken interest. I think I'll have them in Crossfit Kids come fall!
Please share with us any favorite CrossFit / CFLA moments: Murph was a highlight for me this year. I come from a military family. My father is retired Army and served several tours in Vietnam. And my grandfather and great grandfather served in both World Wars. So I really appreciated the spirit, deference and gratitude in which the CFLA community honored them.
Any advice for people just getting started? Start slowly, scale appropriately. Focus on technique and consistency before you push time and weight.
What are your hobbies, interests and/or talents outside of CrossFit? Spending as much time as possible with my wife and kids.
Tuesday's Workout (NO CAP)
Three rounds for time of:
500m row
21 AbMat sit ups (feet in butterfly, knees out, no anchor)
42 bicycles (2 count)
21 pull ups
... and coming Wednesday
Push or Split Jerk 3-3-3-3
--------------------------------------
In 20-minutes, work up to a 1 RM Front Squat
Posted by Andy Petranek :
Monday, Jul 30, 2012
Distractions are everywhere, pulling us off point, away from the things that mean the most to us in our lives. Wouldn't it be nice if we could just slap on a set of blinders, you know, like the ones that go on horses, to keep us looking forward, exactly where we need to go?
Maybe we can... through practice. Each time you walk into the gym, as you walk into the doors, go ahead and put on your blinders. Take all the things going on in the other parts of your life, especially the ones that are most pressing and stressful... and tuck them away - in a place that you can get back to when you're walking out the door. During that 60 minutes, practice being fully present, thinking only about what you need to do to get the most out of your training.
Go ahead. Use the gym to develop your set of blinders. Having this as a refined tool in your belt is something that will pay off in all walks of your life.
Monday's Workout (CAP)
For time::
100 Double Unders
5 Overhead Squats (135/95)
75 Double Unders
10 OHS
50 Double Unders
15 OHS
25 Double Unders
20 OHS
... and coming Tuesday (NO CAP)
Three rounds for time of:
500m row
21 AbMat sit ups (feet in butterfly, knees out, no anchor)
42 bicycles (2 count)
21 pull ups
Posted by Andy Petranek :
Friday, Jul 27, 2012
What's your intention? When you walk through the doors of the gym at CFLA, what, exactly, is your intention? Are you there that day for just an intense workout, or is your intention to learn a new movement, technique, or something new about yourself? Is your intention to practice and refine a skilll that you already have that you simply want to get better at, or is it to mobilize joints and stretch muscles that are in dire need of lengthening? Are you hoping to connect with your friends, or are you there to meet new ones?
Why do I ask? Knowing your intention before heading into the gym (or doing anything for that matter) dictates your actions that day. Know your intention, and the how just happens. If your intention is to learn a new skill that day, it is more than likely that you'll put put just enough weight on the bar that allows you to lift it with proper form, and possibly hold back in the workout to develop proficiency with the fundamentals of the movement. If you've honored your intention, chances are you'll feel in alignment both during class and after when you know that your practice that day was in alignment with what you had intended. It's an extremely powerful way to enter the gym (or a meeting) - knowing why you're there and what you intend to get out of it!
One way to set an intention that is a "catch all", and one that I recommend that you use if you haven't set one that is more specific - "Today I intend to go for the deepest level of skill development, strength improvement and intensity that my mind and body will allow." Why bother setting an intention that is a catch all? Simple... practice.
What has your experience been in setting intentions? What are some of the ones that you use? Do you find that having them helps you gain more from your experiences at CLFA and/or in life?
Friday's Workout (NO CAP)
Complete 3 rounds of the following sequence.
Increase weight each round, working up to the max weight at which you can complete the entire round.
Rest as needed between rounds.
1 Muscle Clean, 1 Push Press
2 Muscle Cleans, 2 Push Press
3 Muscle Cleans, 3 Push Press
4 Muscle Cleans, 4 Push Press
5 Muscle Cleans, 5 Push Press
- Note: Cleans must be "touch & go" and the bar cannot rest on the ground until the end of the round.
... and coming Monday (CAP)
100 Double Unders
5 Overhead Squats (135/95)
75 Double Unders
10 OHS
50 Double Unders
15 OHS
25 Double Unders
20 OHS
Posted by michael stanwyck :
Thursday, Jul 26, 2012
Not just for today, or tomorrow, or the next 8 weeks. Not only for biceps or bikini season,
But for the long run.
Long term success is built from tiny parts.
One person's experience tells them "you'll never get there."
But another's says "still on the way!"
You'll never know all the little things you did that got you there, but the big thing was that you
stayed in the game long enough to find out.
After 3 years, 7 months, and 18 days Monica hit a milestone that she has chased since the day she started.
She didn't know when it would come, she didn't know Monday would be the day.
When Monica began this program back in 2008, it was a miracle if she would jump on the curb. On Monday she joined the legion not just of those who can jump on a 20" box, but even more, the legion of those who enter the game, courageously stay in in spite of their judgements, fears, and disappointments, and emerge victorious on the other side.
Way to go, MONICA!!
Thursday's Workout (CAP)
3 Rounds, for time
250m Row
20 - 20” DB Step-ups (25/15)
15 Arch Rocks
10 Ring Rows
...and coming Friday (NO CAP)
Complete 3 rounds of the following sequence.
Increase weight each round, working up to the max weight at which you can complete the entire round.
Rest as needed between rounds.
1 Muscle Clean, 1 Push Press
2 Muscle Cleans, 2 Push Press
3 Muscle Cleans, 3 Push Press
4 Muscle Cleans, 4 Push Press
5 Muscle Cleans, 5 Push Press
Cleans must be "touch & go" and the bar cannot rest on the ground until end of sets of 5.
Posted by Becca Borawski :
Wednesday, Jul 25, 2012
So, now that my boyfriend, Winslow, and I have constructed our epic garage gym, we've started inviting friends over for workouts. Recently I was coaching one of the guys and he stopped and shook his head midway through a set of pull ups. I was immediately pulled back to my days at CFLA...and what I used to tell you all about shaking your heads.
For those of you who never met me or for those of you who have forgotten - that's a 5 burpee penalty for every head shake.
There's no time and no reason for the head shaking. Head shaking means you've stopped mid-workout to evaluate yourself. More accurately, you've stopped your positive, productive work to critique yourself and think up some unpleasant, negative, highly UN-productive thoughts. So just stop. Stop thinking, stop evaluating, stop making up silly things about your capabilities. Just do your workout.
And if you have to rest or a rep got missed - cool, do another one. That's it. That's the whole thought process. To be clear, it goes like this: "Okay, that's what happened. I'll do another one now."
So next time you're mid-workout and you feel that head shake coming on, shake it off instead. Move along. Or know that I'm watching from afar and you owe me burpees.
Wednesday's Workout (NO CAP)
6x Franklin Hill Sprints
-Sprints start on the 6-minute mark
...and coming Thursday (CAP)
3 Rounds, for time:
250m Row
20 - 20” Dumbbell Step-ups (25/15)
15 Arch Rocks
10 Ring Rows
