Shazam, we’ve got a plan now. February 11, 2012 we are going to rock a small in-house competition (with both Scaled and Rx divisions,) break for a handful of hours, and come back for a rocking ass social. Registration and WOD information will be coming through the pipeline in the next couple days. Oh yeah, there will be a theme for the social and a punishment of both a physical and beverage nature for those who show up without appropriate attire.
“Brenton”
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009.
He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
Guys and girls, awesome week. Clean and Jerk PRs, Snatch PRs, “Isabel” PRs, first full Handstand Pushups, and first Muscle Ups all over the place. The effort and consistency have been through the roof in the gym lately.
January is rolling toward the end fairly quickly and I’m curious if anyone has held their New Year’s resolutions through the last 4 weeks. If you haven’t, get back on it. If you want to start doing soft tissue and mobility work daily, start tomorrow. If you want to clean the crap out of your diet, do it with your next meal. If you want to get your Muscle Up, go through the progression daily until you have it. If you want some Double Unders,work on them every day until you have them.
It’s always fun to work on the stuff that we’re good at, but the things that are difficult, frustrating, and humbling are the things that will have a huge pay off when there is success. Diet is the big one for most people. If you’re really chasing better body composition, don’t ease into it and don’t say, “I’ll start next week.” Go all in and start right now. If you want to get lean, you know the crap that you eat that you shouldn’t. If you want to get bigger, eat steaks like T-Rex would. If you want to get better, don’t dodge your weaknesses.
Anyways, going back about 240 words or so, everyone has been doing really awesome recently. Keep kicking ass and taking names.
How does a social on Feb 4th sound? Themed maybe? Everyone drop some theme suggestions in the comments or on the whiteboard in the gym and we’ll pull one randomly. Boom.
25:00 AMRAP
4 Handstand Pushups
2 Muscle Ups
Seriously, less is more. Fewer reps of a higher quality will benefit you far greater than a high quantity of crappy reps. Nobody is going to be blowing through 25:00 of consecutive reps and non-stop movement; be slow, methodical, and meticulous. Rest as needed. Stay with one variation of scaling or progression and if you start failing reps, increase your rest. This is a day dedicated to improving two of the higher skill gymnastic components of CrossFit.
Press
3 x 3
Then,
Jerk Drive to Heavy Triple
Then,
For time:
50 Burpees
Yes, the Jerk Drives will be a little uncomfortable if you really get heavy with them. Getting better and becoming stronger are not goals that make concessions in the directions of being easy or comfortable.
Another item that has a direct correlation between success and sacrifice is diet. Feel free to watch me become miserable as I shift to a ketogenic diet until the wedding. If you want to join in, up your fat and protein and keep your carbs way down. I’m going to be under 30g carbs per day. I’ll communicate my progress athletically and aesthetically.
10:00 to hit highest possible Clean and Jerk (Squat or Full)
Then,
Tabata Row
You know that instantaneously miserable feeling that you get when you pass a certain point when you’re rowing at max effort?
“The anaerobic threshold (AT) (also called the lactate threshold) is the level of exertion where your body must switch from aerobic metabolism to anaerobic metabolism. Aerobic metabolism burns oxygen and produces carbon dioxide as a by-product. Your lungs provide the oxygen and get rid of the CO2. This is the metabolic pathway that provides most of the energy we use in our daily activities. Anaerobic metabolism kicks in when the preferable aerobic system can no longer keep up with the demand for energy—when we cross the AT. At this point, the lactate cycle starts to provide the needed additional energy, burning stored sugars for fuel, and producing lactic acid as a by-product. When lactic acid builds up in our bodies, it causes discomfort like cramping and general distress.”
If the Tabata row doesn’t seem like quite enough, here are a couple little gems from the Concept2 site:
