Wendler

170515 - CrossFit - Motivation Monday "GRIT"

What is GRIT?
"Grit is passion and perseverance for very long term goals. Grit is having stamina. Grit is sticking with your future, day in and day out. Not just for the week, not just for the month but for years and working really hard to make it a reality. Grit is living life as a marathon and not a sprint." 

Recently I watched a TED Talk video featuring Physiologist Angela Lee Duckworth. In her recent book, "Grit: The Power of Passion and Perseverance," she discusses her research into the characteristics of successful people. She argues that innate talent is less important to success than the willingness to persevere for long term goals despite difficulty and initial failure. Her research was rooted in student success in schools then progressed to adult achievement in upper education and in the workplace. What a perfect concept to apply to CROSSFIT! 

In the video,  Duckworth said people with grit, "Don't believe that failure is a permanent condition." Last week, I went to do some light Snatch work and I was almost brought to tears by how terrible it felt and looked. Coach Michael told me that "Tomorrow is another day!" and I did my best to leave those failures behind. Three days later, I PR'd my snatch by 10lbs! Big goals in benchmark WODs, lifts, movements, and skills are inevitable if you work on them, but it requires long-term effort and resilience. It doesn't matter what you look like, how much money you have, how educated you are, or how much natural talent you possess...nothing will win out over being downright GRITTY in your pursuit of success!!!

Get out there and get gritty today people!!!
<3 Coach Lauren :)

WARM-UP
2 rounds
100m Jog out
100m Run back
10 Hand-release Push-ups
100m Butt Kickers out
100m High Knees back
10 Plyo Push-ups

MOBILIZE!
Shoulders, Chest and Quads

STRENGTH
Press
Percentages are based off of last week's modified 1RM (old 1RM plus 5#)
10@EB
5@75%
3@85%
1+@95%

WOD 
5 Rounds
400m run
15 Front Rack Stepping Lunges 75#/55#

170510 - Faces of Choice City - Andrea

Meet Miss Andrea! Her smile is permanently plastered on her face and her hugs are second to none! She's a sweetheart and a hard worker! When she arrived to CO, she was looking for community and we've embraced her as a loved part of the fit family!

Tell us about yourself.
My name is Andrea! I am 24. I am from Cleveland, OH area and I went to Ohio State University. I graduated with a double major in Speech and Hearing Science AND Biology in 2015. Now I work as a chemist Tolmar Pharmaceuticals. My boyfriend, Kyle, got a job as an Engineer at Wolf Robotics here in Fort Collins so we moved here in 2015. We lived in Texas for 9 months shortly after that to do sight support but were back by August of 2016. I like camping, cross stitching, quilting, and I LOVE movies!

Why do you CrossFit?
I CrossFit so I can be better at hiking. Better at everyday things, picking up things and moving things. Also because it’s fun. So why I started, when we moved here in August, I didn’t know anyone so I was trying to find a way to meet people. I knew “globo” gyms didn’t do that for you, you don’t get to know people there. And also I figured that I needed something to push me and the best way I’m pushed is by people keeping me accountable by asking me where I am and keeping me encouraged.

What makes Choice City so special?
So, when I first started, I put out feelers to the different CrossFit gyms in town, I reached out and it took most gyms about a week to get back to me. Coach Michael got back to me same day and set up the introduction session that week. I needed people so the rush to start was good for me. My first class was a Ladies Night, everyone was so welcoming and friendly. It felt like warm and home. It becomes your second home.

Andrea Collage.jpg

Strength - Bench Press
Percentages are based off of last week's modified 1RM (old 1RM plus 5#)
10@EB
3@70%
3@80%
3+@90%

WOD - "Tailpipe" 
In teams of 2: 
3 rounds (each)
250m Row
Hold KBs in front rack position #55s/#35s

170418 - CrossFit - Benchmark "Fran", 5/3/1

IMG_1754.JPG

Valerie and her partner Cindy getting some air during the partner warm-up!

Deadlift
10 @ EB
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
Pick a goal for Fran:
Speed/Scaling
21-15-9
Thrusters 75/55
Banded pull-ups

RX/PR
21-15-9
Thrusters 95/65
Pull-ups

Heavy
21-15-9
Thrusters 135/95
Weighted pull-ups 35/20

Strict
21-15-9
Front squat, pause, press 95/65
Strict pull-ups

150515 - The CrossFit Charter as Explained by a Dumb Grunt Part 2: Consistency

Mechanics first, then
Consistency, then and only then
Intensity

consistency |kənˈsistənsē| (also consistence |-təns| noun
1. conformity in the application of something, typically that which is necessary for the sake of logic, accuracy, or fairness
      • the achievement of a level of performance that does not vary greatly in quality over time

Once we've established the correct mechanics, then it's time to repeat ad nauseum. It is entirely possible to train yourself over repeated action to do something wrong and find success in doing so. This is not the goal. Observe a marathon from head-on and you'll see hundreds of nightmarish gaits and leg movements that from a basics understanding of biomechanics would make you want to vomit in your mouth.

The goal is to repeat correct mechanics over and over until you cannot do them incorrectly unless pressed beyond your ability. We always preach quality over quantity. The CrossFit Charter reflects this. 

If you analyze video of Rich Froning or Camille Leblanc-Bazinet doing close to and maximal clean and jerks, you see a consistency in movement that is unparalleled. This is not by accident; this is from hours and hours of repeating the movements at light and manageable loads and over time building the ability to do it them big. You cannot shortcut from shit movement under light loads to perfect movement under heavy, regardless of you telling me over and over that "it's too light so I can't do it correctly." 

Develop consistency in movement whether it's 10% or 100% of your 1RM. Especially in the complex movements like the Snatch, Clean and Jerk. If you fail to be consistent in elements that you suck at, you can't get upset when they come up in a workout and you still suck. We all have stuff that we're not great at. Consistent practice is the only way that list is going to get shorter. 

Next time a special Saturday edition of WODBlog: The CrossFit Charter as Explained by a Dumb Grunt Part 3: Intensity

General warm-up
3 rounds
200m row or run
10 EB thrusters
10 squat jumps (for height)
10 dynamic sprinter's lunges

CrossFit 
"Rahoi"
AMRAP 12:
12 box jumps
6 thrusters M:95 F:65
6 bar-facing burpees

5/3/1 Week 6 Back squat
Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
3x 70%
3x 80%
3+ 90%

Accessory
"Rahoi"
AMRAP 12:
12 box jumps
6 thrusters M:95 F:65
6 bar-facing burpees

150514 - The CrossFit Charter as Explained by a Dumb Grunt Part 1: Mechanics

Mechanics first, then
Consistency, then and only then
Intensity

me·chan·ics məˈkaniks/noun

  1. the branch of applied mathematics dealing with motion and forces producing motion

  2. the machinery or working parts of something.

I often make corrections to people's movement in class. If you observe how I do it, you would see that I demonstrate the correct form while I explain and ask that they repeat it. Once I've corrected someone 3 times, I STFU, mainly because I don't want to be a nag and if you haven't corrected it yet, there may be something that's preventing you from doing so, like lack of mobility, or lack of giving a shit. 

Here's why those are terrible reasons.

If you lack the mobility to get into the correct position, then you are categorically unable to do the movement properly and unable to increase intensity to get a positive response. Fix your mobility to fix your mechanics. I'm a 42 year old man with many many years in the military carrying heavy loads over long-ass distances and with a ballistically blown out calf and numerous nerve and balance issues. If I can squat correctly, you can too. Fix it. 

If you don't give a shit, that's tough, because you're paying me to give a shit and I'm going to correct you. End of. 

Everyone wants to be the baddest on the board, but if you move like a decrepit rhinoceros, then maybe you should pay a little less attention to your max lifts and getting muscle-ups and fix the issues underlying your inability to do something as simple as a mechanically correct squat. Kelly Starrett has an excellent website that we use and enthusiastically endorse and you can YouTube just about any mobility issue you have. Additionally, personal training is available and I will show you a number of ways to fix your junk. 

Coaches have a unique perspective of you doing what you do. We see you from angles that you can't. Trust that we're in the business of making you better and try not to argue. 

Next time: The CrossFit Charter as Explained by a Dumb Grunt Part 2: Consistency

General warm-up
2 rounds
200m row or run
10 hand release push-ups (on plates)
10 back lever shoulder openers
10 high knees

CrossFit 
7 rounds
2x50m all out sprint
7 burpees
7 ring rows
Rest 2:

5/3/1 Week 6 Bench Press
Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
3x 70%
3x 80%
3+ 90%

Accessory
7 rounds
2x50m all out sprint
7 burpees
7 ring rows
Rest 2:

150511 - Sometimes it Takes Just a Little More

We program a solid hour's worth of work every day. Right now we're focusing on strength goals and into our second week of our second phase of Wendler 5/3/1. 

Folks are getting stronger for sure, but we're also seeing more stingers and muscle-pulls and owies than usual. Some of those are due to fatigue, still more due to rushing through warm-ups to get to the meat of the workout.

Take your time warming up. Take your time moving through the work. The only time we're 3,2,1 Go-ing is right before the hour is up. Once the workout is over, take more time to mobilize post workout. Take time to work on skills that you lack. You might have to stay longer than your hour, but that's okay. 

Make your efforts pay off in more than just getting strong. Get mobile, get coordinated, do all those things that balance you out as a human being and as an athlete!

General warm-up
3 rounds
5 single pull rows for max distance
10 hand release push-ups
15 EB push press to full extension
Mobilize:
Lat and lacrosse ball hell

Strength 
Push press 5, 5, 3, 3, 3

CrossFit 
5 push press M:95 F:65
5 pull-ups (C2B if you have them)
10 push press
10 pull-ups
15 push press
15 pull-ups
20 push press
20 pull-ups

5/3/1 Week 6 Press 
Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
3x 70%
3x 80%
3+ 90%

Accessory
5 push press M:95 F:65
5 pull-ups (C2B if you have them)
10 push press
10 pull-ups
15 push press
15 pull-ups
20 push press
20 pull-ups

150508 - Pillow talk

How's your sleep? Getting a solid 8 hours every night? How about getting 6? 

Sleep is right up there with nutrition and smart training with regard to increasing performance. The less sleep you get, the less time you have to recover. Sleep is your body's natural reset time. Systems slow down, you perfuse tissues, pushing out all the junk from sitting at your desk and from throwing down at the gym. 

Here are some tips to help get that much needed shuteye:

1. Turn off all electronics an hour before bedtime. This includes TV, phones, computers, Kindles, etc. Turning off unnecessary lighting in your domicile is a good idea in general, but even better before bedtime. Get that TV out of your bedroom. I can think of at least one thing more entertaining than Conan that you can do in there.

2. Lower the temperature before bedtime. The lower temperature helps with making sleeping refreshing and comfortable. 

3. No caffeine after about 4pm. Everyone reacts differently to caffeine. I know that if my stress levels are high and my caffeine tolerance is built up, it will not prevent me from sleeping. If I'm not pounding coffee all day, even a second cup in the morning will keep me from sleeping before 11pm. 

4. Black out your room. All ambient light should be gone. Especially if you live in a well-lit area with streetlights. Blackout curtains are a $40 investment that can make a load of difference. I've gone to the extent of covering up the light on my fire alarm. Flip your phone over on the nightstand to keep it from lighting up the room when you get an email.

5. Read an okay book. Remember in school when you had to stay up late to finish a reading assignment how hard it was to stay awake? It's because the subject matter wasn't super compelling or interesting and you kind of checked out before finishing. Don't read some page-turner that's going to keep you up at night. My favorite is Organic Chemistry, Second Edition by Thomas Sorrell. My organic professor wrote his own organic text and it's so poorly written and NOT compelling it put me to sleep quickly. 

6. Have a routine. In fitness, routine is a killer. It prevents favorable adaptation. When preparing to sleep, it's a good thing. The best sleep I get is when I turn down the lights and shut the TV off, trundle upstairs and take a nice warm shower, hop into bed with one small light on, read about a chapter of a book, then with plenty of time to spare, turn the light out. I'm sleepy now just thinking about it. Have a relaxing routine and your body will respond in kind.

7. Finally, you can take a magnesium supplement like Natural Calm to help offset any potential magnesium deficiency. A pleasant side effect of taking the right dose is a calming of your mind and body before bedtime. An unpleasant side effect of taking too big a dose is possibly explosive diarrhea, so be careful!

Bottom line, sleep can fix a lot of things. try and get your fair share. Then you'll be as cool as the other side of the pillow. 

General warm-up
200m run or row
15 squat jumps min 1 foot
10 ball slams M:20 F:12
5 squat test

CrossFit 
2k Row

5/3/1 Week 5 Back squat (10lbs are automatically added to previous weights)
Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
5x 65%
5x 75%
5+ 85%
Accessory
2k Row

150504 - Form Follows Function

What does your physicality portray? What would you like it to? 

What does a sub 20 minute 5k runner look like? 

What does a powerlifter with an over double-bodyweight back squat look like?

What does a CrossFit athlete with a sub-20 minute 5k and a double bodyweight back squat look like? Oh yeah and has freestanding handstand push-ups and super quick muscle-ups?

It's good to have aesthetic and performance goals, but when we get too wrapped up in one or the other, our internal funhouse mirror can warp what we think is ideal.

Keep working towards your goals by doing everything. Lift weights, run, jump, throw, skip, climb, don't skip many days and don't opt out of things and you'l be surprised how your body responds!

General warm-up
3 rounds
200m row or run
10 PVC pass-thru
5 wide grip EB press
5 narrow grip EB press
5 normal grip EB press
10 handstands (or HSPU)

Strength 
Press 5, 5, 3, 3, 3

CrossFit 
AMRAP 12:
5 burpees
10 wall balls
15 jump lunges

5/3/1 Week 5 Press (5lbs are automatically added to previous weights)
Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
5x 65%
5x 75%
5+ 85%
Accessory
10, 10, 10 ring dips
10, 10, 10 pull-ups (C2B if possible)
AMRAP 5:
Clean and jerks M:135 F:95

150501 - What's Your Carrot?

What happens when the "novice effect" wears off?

You know, the massive improvements that happen when you're new to CrossFit and strength and conditioning. Once those are gone, we change mindset from "That workout kicked my ass and I want more" to "I really want to improve my hip-opening in my snatch" (that sounded dirty but I'm keeping it). 

The "carrot" is the next goal. Once we meet that goal, we put another one out front that drives us and we repeat, perhaps indefinitely. That's what happens. We change from seeking instant gratification to taking the longview. I've been doing CrossFit since 2005 and I'm not Rich Froning. I'm just a guy with short term goals that extend out into infinity.

That's why we keep training and how we focus long after the novelty of "broad time and modal domains" wears off. 

Find the "carrot" that drives you forward! 

General Warm-Up
400m jog
Pro- L drill x2
200m run
5-10-5 drill x2
100m sprint
10 tall wall balls M:20 to 12 F:14 to 10

CrossFit
WOD
Fight Gone Drago
3 rounds, 1 minute work at each station, 1 minute rest after 5 stations. Score is total number of reps plus total number of calories on the row.
DB thrusters M:35 F:25
Russian KB swings M:70 F:55
Box jumps
Push press M:75 F:55
Row for calories

5/3/1
Week 4 Deload Back squat
Work sets
10 x EB
5 x 40%
5 x 50%
5 x 60%

Accessory work
Fight Gone Drago
3 rounds, 1 minute work at each station, 1 minute rest after 5 stations. Score is total number of reps plus total number of calories on the row.
DB thrusters M:35 F:25
Russian KB swings M:70 F:55
Box jumps
Push press M:75 F:55
Row for calories

150427 - Deload Week

This week is a deload week. We've done lots of good strength work (plus hard WODs) over the last three weeks. This week is a time to back off a little and rest your weary bones. The weights will be very, very low compared to what you've been doing. Follow the percentages, follow the reps. There are no 5+, 3+ or 1+. You finish with the number of reps on the sheet. 

We will have a Mobility day Wednesday. Please do not miss it. People have aches and pains that they're not addressing. This is an opportunity to do active recovery and work on those areas. 

General Warm-Up
3 rounds
200m row or run
10 lunging PVC pass-thrus
10 dynamic sprinter's lunges (focusing on mobility not turnover speed) 
10 hand-release push-ups

CrossFit
WOD

5 rounds
1 minute row max calories
30 sec rest
1 minute to do 20 KB swings M:55 F:35
30 sec rest

Skill
Prone and supine sprint starts

5/3/1
Week 4 Deload Press

Work sets
10 x EB
5 x 40%
5 x 50%
5 x 60%

Accessory work
10, 10, 10 C2B pull-ups
10, 10, 10 dynamic push-ups M:2x45s per side, F:2x15s per side

WOD
5 rounds
1 minute row max calories
30 sec rest
1 minute to do 20 KB swings M:55 F:35
30 sec rest

150421 - A Class Act

Classes are the core of our training.

Next time you come in, take a look around. The classes you most regularly attend have the most familiar faces. Oftentimes it takes a gym social or competitive event for you to even meet someone outside your class. 

This class structure helps build camaraderie and teamwork. A couple of terms bandied about in various occupations, but only truly seen in places like the military and fire departments; places where you see the same people day in and day out. You interact and build bonds with them often in lousy circumstances. There's nothing like a little suffering to bond disparate people together. 

Use that camaraderie as a tool. Use it to keep not only yourself on track with your training, but those around you. We already have a few classes that do this. 7am and 6pm come to mind. They hang out inside and outside the gym. They push each other in ways that strangers cannot.

The folks that you almost always see and then don't see? Drop them a line, message them on Facebook. If you think a classmate is slipping, let them know, If they're struggling, lend a helping hand. 

Be a class act. 

General Warm-Up
400m row (once)
3 rounds
10 sumo deadlift high pulls M:55 F:35
10 EB good mornings
10 deltas M:35 F:25

CrossFit
Skill
Rope climbs, pull-ups
WOD
21-15-9
Deadlifts M:135 F:95
Box jumps M:24 F;20

5/3/1
Week 3 Deadlift

Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
5x 75%
3x 85%
1+ 95%
Accessory work
2, 2, 2, 2, 2 Sled sprints
10, 10, 10 static shin to bars

150420 - The Missing Link

Theoretical Hierarchy of DEvelopment. Everyone likes to focus on the top parts, but if the bottom isn't squared away, the top cannot be as effective.&nbsp;

Theoretical Hierarchy of DEvelopment. Everyone likes to focus on the top parts, but if the bottom isn't squared away, the top cannot be as effective. 

We had a Nutrition Seminar last night at 6pm. Did you make it or miss it? 

If you missed it, was it because you're completely dialed in and already in the best shape of your life? Or was it something else?

The fear of failure?
Me telling you that you can't have something that you really like?
Not wanting to make the most of your training experience at CFNFC?
Using the excuse that "I'm built this way and it will never change."

I won't diminish your feelings; everyone has reasons for doing what they do and they can be deep-seated. The flip side is that finally breaking those habits can be liberating and show you how awesome you can truly be. 

Is life really better with beer and cheesy fries in it? Maybe in the short term of desire fulfillment, but in long-term goal attainment and health you already know the answer. The only way you can find out if I'm full of shit is if you get rid of them. It won't be fun. Hell, I'm giving up coffee for a bit and that will feel like it's about to kill me. But it won't. 

You made a commitment to your health by working out. Now take that next step, go for that game-changer, find that missing link. Get your nutrition right.

I bet you'll be amazed at what you can do. 

General Warm-Up
3 rounds
200m run or row
10 stepping, twisting med-ball lunges
20 perfect PVC overhead squats (transition to empty bar in 2nd or 3rd round)
mobilize before you move up in weight if you cannot do a perfect one. 

CrossFit
Strength
3 rounds, increasing loads
Max press, push press and push jerk
WOD
Tabata Crippler

8 rounds, :20 work, :10 rest each of:
Air squats
Stepping lunges
Squat hops
Jump Lunges

5/3/1
Week 3 Press

Specific warm up
5x 40%
5x 50%
3x 60% 
Work sets
5x 75%
3x 85%
1+ 95%
Accessory work
Tabata Crippler
8 rounds, :20 work, :10 rest each of:
Air squats
Stepping lunges
Squat hops
Jump Lunges

150418 - How's It Going?

When athletes walk into the gym, I make the rounds and ask everyone "How's it going?"

These seemingly innocuous, often throwaway words are a diagnostic tool. I can tell what kind of training session an athlete will have, based off their answer. This is very unscientific evaluation, but an important one, because it's measuring the emotional strength of the athlete at that moment. 

If you're firing on all cylinders and ready to work, your response will reflect that. If ate like shit, you got 4 hours of broken sleep and are stressed about the 10 different things on your plate, it will be obvious with your demeanor and answer. If you're hurt and still feel the need to train despite knowing that you should take it easy, know that you're pretty see-through. 

I've already mentioned a few things that negatively affect you. How many of those things can you improve with some simple lifestyle changes?  Sleep? Stress? Nutrition? (of which we have a seminar Sunday at 6pm to help with that.)

Making those changes, one by one and little by little will dramatically improve your work in the gym. Your work in the gym will then dramatically improve your life outside the gym and so on and so on. So ask yourself:

How's it going?


Make Ups 
Wendler has priority, then Filthy Fifty.