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Skills

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Like I spoke about the other day.  The reason why the overhead squat is so frustrating to a lot of people is because of flexibility, or lack there of.  It’s not strength, it’s flexibility.  It’s not you, it’s me.  That is the same theme as the toes to bar or the knees to elbow movements.  It’s not strength at all, it’s that you can’t dance.  If you don’t have any rhythm then you’re screwed from the gate.  The TTB or KTE is all about rhythm.  The head and feet need to act independently but together at the same time.  It’s all in the hips, they direct everything else where to go and what to do.  Lets get on the dance floor and embarrass ourselves a little bit so we can get over the stage fright and move on with our lives.

Today:

10am skill:

KIPPING toes to bar or knees to elbow

Then 6 rounds or:

6TTB

6SDHP (95,65)

11am:

Chipper

AMRAP in 20

10 TTP

25 walking lunge steps

10 burpees

25 walking lunge steps

10 ring dips

25 walking lunge steps

10 burpees

25 walking lunge steps

 

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Are you in the zone right now, bro?

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We’ve all been there before or thought we were at least.  When you’re in that “zone” where no one can tough you or cause you to miss.  It’s the point at where you’re so focused on the task at hand that you can’t be disturbed or pushed off course by anyone or anything.  Michael Jordan used to claim being in the zone during championship games where the hoop looked double it’s size and he couldn’t miss.  Baseballers claim the ball is larger than life and can’t be missed.  Tiger Woods says that the whole looks as big as a basketball hoop and all he needs to do is hit the ball and it goes in.  I don’t know if I’ve ever felt this way but I know that good things in sport lead to more good things.  Evidently, the New York Times has some good articles on this subject.  I heard the first of it on Elliot in the morning coming back from the glorious 6am class the other day.  Check it out

Things you can say while in the zone:

“Don’t bother me bro I’m totally crushing this blog post”

“Get out of my face man, I’m all up in world of Warcraft”

“I can’t right now, I’m completely demolishing my mid term”

“Dude, no.  I’m about to embarrass this WOD right now, maybe later”

“Are you serious? don’t you see me currently owning this massage?!”

“Get away from me, now”

Today:

Fastest to three hundred (300) wall balls

Teams of three:

2 people are on the deadlift bar, 1 person is wall balling

The bar should be loaded up with the average of two of the athletes in the group plus 100.  For example:  Brian’s deadlift is 500, Mike’s is 450 so, add both of them together and divide by two, add 100# and ergo, the bar should be loaded with…575.

*Before partner 3 can start on wall balls the deadlifters must do 5 deadlifts and then hold the UP position.  Then wall balls can start.

**It’s a race to 300 wall balls

***EMOM the whole team does 5 burpees each.

 

 

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Benchmark

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The overhead squat! If I were to hate a movement it would be the overhead squat for sure. The overhead squat is so hard for me for a number of reasons.  One being injured wrists and the other my mobility.  I’ve learned to bring my hands in a lot to overcome the wrist injuries and take pressure off of the inside of the wrist but, the mobility and flexibility is always an issue.  Men are usually tighter in the upper back, shoulders and chest than women are and therefore have a tougher time with getting the bar in a good overhead position.  It’s especially hard for guys who are coming from a “globo-gym” background where the bench press has pulled shoulders forward and really tightened up some pectoral muscles.  Don’t be discouraged when the overhead squat comes along because it really is a great movement it’s going to be a lot of mobility work that will get you in a good position, not necessarily getting stronger.

Also, who doesn’t love Chamille?  Seriously.

Today:

“Nancy”

5 Rounds

Run 400

15 overhead squats (95,95)

 

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Austere environments

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I was reminded last night as I watched a number of 6:30pm’rs run and do the WOD in that absolute downpour we had last night of a large part of what CrossFit is.  Greg Glassman founded CrossFit to be a functional fitness tool for living a healthy life.  Not just inside the gym but outside in real life.  Some of CrossFit’s programming, as you may have noticed on the main site, is built for austere environments.  The programming might include sandbag runs, hill sprints, wall up-and-overs or things that you can just do with zero equipment like run or swim in open water.  None of these activities include austere environments but, the point is that no matter where you are, Virginia or Afghanistan, you can participate in a good, functional program.

When I’m  not in the gym I like to get out for a run along a golf course I live by and grab whatever I see and use it in some way to get a workout.  I’ll grab a log and do thrusters, I’ll pick up a big ass rock over and over again for a few minutes and then continue running to find another natural tool.  It’s fun, it’s different and it does the trick.

Today:

Front Squat

3x3x3 As heavy as possible

then

EMOM for 10 minutes

2 Muscle ups (sub with 3 CTB pull-ups)

5 HEAVY KB swings

Immediately following finish with KB overhead walk to the track and back.

*KB remains overhead while walking.

**Corner of the track where the circle begins not right across the parking lot ;)

 

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10 weeks of badassery = PR’ing life

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I wanted to take a second to follow up on the highs from last weeks PRs.  10 weeks of squatting towards and endstate is a long time but, I believe it’s worth it after witnessing some of the PRs people hit that week.  We also had a great amount of PRs last night when we attempted a 1RM Clean and Jerk.  The strength training DID translate to other aspects of our fitness not just the leg strength.

PR’s mean a lot.  The actual numbers and the amount on the bar is actually irrelevant when you are looking at the big picture.  Chasing a PR is important in many ways.  The work you put in personally culminates to one single moment for you to prove that you have, in fact, put the necessary work in to get better.  More importantly, PR’s don’t happen as often when you’re by yourself.  The people around you, the training partners and the voices in the background play a huge part in PR’ing.  Success isn’t gained alone, it’s your comrades standing by to catch you when you stumble and kick your ass back in to motion when you’re scared stiff that makes the dream come to fruition.  Congrats to everyone who pursued greatness, success or not.

Today:

As heavy as possible establish

20 minutes to establish a 1Rm Push Press

AMRAP in 12

12 push press (95, 65)

12 box jumps

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Getting better

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This is definitely Megan’s happy place.   Not on the rower but CFW.  She has recently posted on Facebook that she ran further than she ever has.  A few weeks ago she posted about nailing her first pull-up ever so, we can definitely say that this is her happy place.  Making progress and moving our lives forward in a positive manner is all we’re about here.  Everyone here, in some capacity wants to get better at some aspect of not only fitness but life in general.  If you agree let us know what aspect of your life has imporoved CrossFit.

Today:

7 Rounds

Run 400

7 Deadlifts (225, 155)

14 pull-ups

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Chatty kathy’s

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Do you find yourself doing more of this ^ than fitness sometimes? The 6am crew totally owns the fact that they are the social butterflys of the day.  Openly admitting that they will be chatting more than fitnessing some days.  It’s extremely fun to be the fly on the wall listening to bits and pieces of the conversations that go on before and after classes.  Although, I’m not sure which class is the most social I think that the 6am’rs are going to blow the comments up with what they think of themselves…

Today:

Clean and Jerk 1Rm

EMOM for 10 minutes

C&J 70% of the previously established 1RM.

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Good Show

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Congratulations to all 4 of our teams that competed in CAL. Some of you are first time competitors and enough can’t be said about stepping outside of your comfort zone and throwing your fitness into the ring. Great job to everyone who competed.

I also heard there was a light turnout to support our teams. Let’s make sure we get an entourage together next week to show these local boxes what CFW is all about!! Here’s the SCHEDULE.

TODAY: SUN, JULY 13, 2014

10AM SKILL: PISTOLS

-Then-

1/2 “Mary”
AMRAP IN 10 MINTUES

5 HANDSTAND PUSH UPS
10 PISTOLS
15 PULL UPS

11AM

ACCUMULATE A TOTAL OF 50 REPS AS FAST AS POSSIBLE SWITCHING BETWEEN MOVEMENTS EVERY MINUTE ON THE MINUTE

ROPE CLIMBS
SNATCH 165#/115#
ALTERNATING KETTLEBELL TURKISH GET UPS 53#/35#
WALKING LUNGE (10′ equals 1 rep)

 

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Support Your Teams

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The Capital Affiliate League starts it’s first week of competition for the season and 4 CFW Teams are competing. They need every bit of your support to bring the trophies home. Three of our teams (Kips & Kilos, Ohana, and Woodbridge Masters) are headed to CrossFit Impavidus while our Upper Divison Team will be here at home. Competition begins at 1PM sharp. Please support our teams (especially the traveling teams).

TODAY: SAT, JULY 12, 2014

TEAMS OF 4

AMRAP IN 4 MINUTES
PARTNERS A/B – SQUAT CLEANS 165#/115#
PARTNERS C/D – WALL BALLS 20#/14#
-Then-
AMRAP IN 4 MINUTES
PARTNERS A/B – WALL BALLS 20#/14#
PARTNERS C/D – SQUAT CLEANS 165#/115#

REST 2 MINUTES

AMRAP IN 4 MINUTES
PARTNERS A/C – TOES TO BAR
PARTNERS B/D – UP & OVER BOX JUMPS 24″/20″
-Then-
AMRAP IN 4 MINUTES
PARTNERS A/C – UP & OVER BOX JUMPS 24″/20″
PARTNERS B/D – TOES TO BAR

*Please note that you switch partners after the rest period. Your score is the total number of reps completed by all members in all 4 AMRAPs.

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You Can Do It!

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“The weight is too heavy.” “I’m going to finish last.” “This workout is too hard!” “I won’t even make it past the warm up.” “I can’t believe I have to scale.”

I hear these comments several times a day. Often it’s just playful banter. Other times, it’s self destructive sabotage. When you tell yourself you can’t do something, you’re usually right. But it’s not because you can’t actually accomplish whatever task is in front of you. It’s because you were defeated at the thought of a challenge. Successful people see every challenge as an opportunity. They focus on their goal and do whatever is necessary to attain it.

A positive attitude can be all the difference it takes to finish a WOD, to PR, to get that first pull up, or even just to make it into the gym for the day. Whenever you find yourself sabotaging your performance, encourage yourself to keep going. Make small goals (sets of five reps, row 100m fast then 50m slow, 1 Clean & Jerk every 15 sec), accomplish it, then move to the next one. Don’t let anyone stand in your way.

TODAY: FRI, JULY 11, 2014

FIND 3 REP MAX BENCH PRESS

-Then-

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
CHEST TO BAR PULL UPS
*20 Meter Shuttle Run in between each set

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