Crossfit Clarkston

10/28/2008

Warm-Up:
Run 1/3 Mile
Strecth on own
3 Rounds:
10 Pull-ups
10 Air squats
5 Wall clims

WOD:
5 Rounds:
20 DB Swings (25/35)
20 Med Ball Cleans (18/14)
Sprint 175 Meters

CLICK HERE TO SEE PIC'S OF THE 10/29 WOD

TO ALL CLARKSTON CROSSFITTERS:

Tuesday was our last WOD open to everyone, from now on the WOD's are open only to the CHS wrestling team and by invite only.  It was a great pre-season, and we are proud of all the participants for your hard work.  There is an old sports quote that I think you can rely on for confidence as we head into your upcoming seasons:  "The time will come when winter will ask what you did all summer."  In your case you can be confident that you put the proper amount of time in to make your winter season a success!  Good luck, I look forward to reading about & watching your games..... and we will reopen to everyone in the Spring!

10/23/2008

Warm-up:
No warm-up today

WOD:
100 Burpees for time

Cool-down:
Kipping pull-up work

WHY TRAIN WITH NO WARM-UP?
This is absolutely something you should not make a habit out of, warm-ups are an awesome thing.  Not only do they get our bodies ready for that extreme intensity.....but they also are a great time for skill work.  The reason it should be practiced is so that you train your body & mind under another extreme condition. 
If you ever have a life emergency like rescuing someone out of a fire, sprinting to get a running child away from going to the street.... or even an athletic emergency: a sudden change on the football field, a surprise injury to a teammate that thrusts you into the game, or anything else you can think of, then you need to train your body & mind this way.
Life's demands do not always let you stretch out your legs & arms, do some push-ups & pull-ups, run a lap around the track, and then rescue someone from a fire (or whatever other situation you can think of).  Not only will your body be ready for it, but your mind will be ready also.  Training this way will get you used to not feeling sorry for yourself because it is not the perfect situation.  Keep this in mind when working out on your own.... do not think all day about not having a warm-up.  Challenge yourself by throwing your warm-up out at the last second.

10/21/2008

Warm-Up:
Run 1 mile
Stretch on own
Medicine ball clean work

WOD:
"Lucky 7's"
AMRAP in 10 minutes:
7 medicine ball cleans
7 Puch-ups

DON'T LET THE DEMON IN:
Every workout we do we get a chance to let the demon sit on our shoulder.  That demon wants to sit there when we have a little bit of time left in our WOD, or when we only have a few reps left in the WOD.  He wants you to stop your "Lucky 7's" workout at 9:50, or he wants you to do your last round of "Fran" with only 7 reps.

It is imperative that you never let that demon sit on your shoulder, and you don't listen to him.  If we do, then we leave an open invitation for him to show up whenever he wants in our life.  For instance, he will for sure be there if you are in an overtime wrestling match, or when you have to make a free throw to win a game  with no time on the clock, when it is a full count & two outs in the final of inning of the game & you are up to bat. 

He also will show up at crucial times in life.  When you have an important job interview, or a presentation to give in class or at work, or a life tragedy that strikes unexpectedly.  Again, he will tell you to shut it down....that you are not strong enough to follow through with the work to overcome your life obstacle.

So recognize him, know that he wants in, but never let him in....ALWAYS, ALWAYS, ALWAYS SHUT HIM OUT!

10/16/2008

Warm-Up:  
3 Rounds:
Agility Ladder Crossover
Sprint 40 Yards
Agility Ladder in-in-out-out
Shuffle 40 Yards
Skip 40 Yards
Shuffle 40 Yards

WOD:
"Sprinting Tabata"
Complete 8 sets of each of the following movements (You have :20 to complete it, then your :10 rest):

Sprint 25 Yards (starting on stomach) & complete 3 - 20 inch box jumps, sprint 25 yards back
Sprint 25 Yards (starting on stomach) & complete 3 - Wood choppers (12/16), sprint 25 yards back
Sprint 25 Yards (starting on stomach) & complete 3 Push-ups, sprint 25 yards back
Sprint 25 Yards (starting on stomach) & complete 3 - Wall balls (14/18), sprint 25 yards back
Sprint 25 Yards (starting on stomach) & complete 3 - DB swings (25/35), sprint 25 yards back
Sprint 25 Yards (starting on stomach) & complete 3 - Burpees, sprint 25 yards back

CLICK HERE TO SEE PICS OF THE 10/16 WOD

10/14/2008

Warm-Up:
Run 1/3 mile
Stretch on own 

WOD:
"Filthy Fifty"
50 wall balls (18/14)
50 double under
50 DB push press 15 lbs
50 24 inch box jumps
50 wood choppers
50 burpees
50 jumping pull ups
(this is not a true "filthy fifty," just our version of it)

CLICK HERE TO SEE PIC'S OF THE 10/14 WOD

10/09/2008

Warm-Up:
Clean Work
10 DB Deadlifts
10 DB Deadlift - Shrugs
10 DB Shrug - Unders
10 DB Front Squats
10 DB Cleans

WOD:
5 Rounds for time of:
15 DB Squat Cleans (35's/25)'s
21 Push -Ups

Do you work hard enough?
Here is an interesting thought..... If you ever wonder if you work hard enough (no matter your goal: make a varsity team, state championship, lose weight, get stronger, lean out, stay out of a nursing home), then think of this:  Are you nervous when you go to your workout?
If you are, then you are probably working hard enough.  I do not mean nervous because your coach is going to yell at you, but nervous because you are going to not cheat at anything & put your guts out on the table.  Especially if you go to a workout on your own, with no one else, and you are nervous about what you are about to do to yourself... then you are probably working hard enough.
If you coast through your workouts watching Dancing w/the stars or laughing at a Seinfeld episodes while you are on the treadmill, chances are you are not working hard enough. 

10/07/2008

WOD:
"Ciffhanger"
Run 400 meter
10 Knee to Elbows
10 Wall Balls

Run 300 Meter
20 Knee to Elbows
20 Wall Balls

Run 200 Meter
30 Knee to Elbows
30 Wall Balls

Run 100 Meter
40 Knee to Elbows
40 Wall Balls

In the crossfit workout today most of the participants were physically & mentally challenged, because they had not prior done the  "Knee to Elbows" exercise.  Today, the emphasis was place on how some crossfit workouts are designed around the idea of a random unpredictable movements, much like any typical athletic sporting event. In every sport the rules, time period and score base are always the same, but the events within the competition are continually changing & unpredictable. Hence why there are never two sporting events exactly the same. 
   Teams and individuals able to emerge victorious are able to adapt physically and mentally to the game dynamics. Simple examples would be: the winning basketball team whose all-star player fouled out in the first half, the all state wrestler getting thrown to his back in the first period,but winning with a last second takedown,  or the powerhouse football team making the overtime goal line stance after turning the ball over twice in the forth quarter. 
  As coaches we have come to call those moments of despair & fatigue as the " Gray area"... Championship teams and individuals are those who remain disciplined & unwavering amongst those obstacles. These athletes have learned how to push themselves into & beyond the, "Gray Area." They no longer are intimidated or doubtful in the," Gray Area", but rather anxious & comfortable to compete both physically and mentally in that state of mind.  Those athletes had come to pushed themselves in practice over & over  again into the Gray Area, therefore transforming their fatigue and doubt into confidence & strength. They come to believe once their opponents has succumbed to their fear of their own,"  Gray Area", they are guarantee a victory.
 In all athletes will become successful if they learn to push themselves in Gray Area ... and championships will be won there!!!

10/2/2008

Warm-Up:
3 Rounds:
Agility Ladder Crossover
Sprint 40 Yards
Agility Ladder in-in-out-out
Shuffle 40 Yards
Skip 40 Yards
Shuffle 40 Yards

Stretch on own:

WOD:
"Helen"
3 Rounds:
21 DB Swings (45/35)
12 Pull-Ups
Run 400 Meters

CLICK HERE TO SEE PIC'S OF THE 10/2/2008 WOD

MENTALLY TAKING ON EVERY WOD:
Today we talked about the importance of intensity in all of our workouts.  As Crossfitter's, we will train in all different time domains...sometimes 5 minutes & sometimes up to a 30 minute WOD.  No matter what time domain we are in, intensity is the key to our mental and physical power output.  If our bodies are trained to not adapt to one type of stimulus then it won't be surprised when it has to go into overtime of a game, or when it is required to all of a sudden perform a huge task in a short amount of time (maybe lift a car off your friend!). 
When we constantly train our bodies this way, it also prepares us mentally for obstacles.  Such as a bus transportation problem & you arrive late for a game, or another school that does not produce the same climate we are used to.  For that matter, even having to perform academically under stress...or even in the real world in your job situation. 
Our minds will not shutdown in fear of not being prepared, because we have prepared our minds to have all kinds of stimulus thrown at it!

9/30/2008

Warm-Up:
Run 350 meters
3 rounds:
5 wall climbs
10 push ups

WOD:
Tabata (:20 work, :10 rest, 8 rounds each)
Woodchoppers
Air squats
Push ups
Sit ups
Pull ups
Sprint on track

CLICK HERE TO SEE PIC'S OF THE 9/30/2008 WOD

9/25/2008

Warm-Up:
Run 350 Meters
3 Rounds:
10 Air Squats
5 Wall Climbs
Stretch on Own

WOD:
"Fran"
21-15-9
Thrusters (35/25 DB's)
Pull-Ups

BABY FACE:
The other day we talked about making a baby face while doing the WOD'S.  It is important that you never crunch your nose, make a baby face, or look like you feel sorry for yourself during the workout.  Not only does it make your performance drop, but it also brings others down around you......the second you show your teamates that you are feeling sorry for yourself, they will do the same. 
Also, 90% of us are competitive athletes, which means that it is even more important not to do this.  The moment your opponent sees you crunch your nose it is liking putting gasoline on a fire.  Trust me, your opponent is just as tired or more than you are....do not give them the satisfaction of seeing weakness in your face. 
Instead we all need to look strong, even if it is just a front.....even if it literrally feel like the walls are crumbling around you.  If we put on an act of being invincible all the time (not just during competition), we eventually will become that person..being invincible and putting out the highest work capacity possible, in both practice and competition.