ITS NOT HOW YOU START

Thursday, March 6 2014 by Michael Stanwyck

It’s not how you start.

Anyone can start strong.
Anyone can ride the excitement.
Anyone can go gung-ho while it’s new and fresh.

Ask someone who’s been married 20 years. Or is 5 years into a PhD. Or 9 weeks into a strength training cycle. The honeymoon’s over. What comes out of it is what you make it to be, not what you imagined it was going to be like.

There comes a time when who you are is a declaration, not as a wish. When it’s true even when it doesn’t look true. When your success is measured by your showing up.

When the 0 points you might have earned today are YOUR 0 points.

It’s not how you start, it’s how you finish.

When the shine wore off, when the glory faded, when the fun had past. It was you who showed up anyway. That is what makes you a winner.

When you talk about this experience in the future, the last thing you will talk about is your score. You won’t even remember it. What you will remember is your triumphs. The things you changed and the things that changed you. That is where we want you to put your attention now.

Here is what we would like you to do today or tomorrow. In your reflection, complete one or both of the following sentences:

“My greatest success over the past 60 days was … “
“I learned the following about myself over the past 60 days …”

Congratulations on your success. You’re here. You won.

FITNESS & AIM

Whole Life Challenge Final
As many rounds as possible in 9 minutes of:
7 Kettlebell swings (24/16)
7 Burpees
50m run

Measurements & photos will be taken at 9:15am. Final WOD will go down rain or shine.

SPORT

TBA – 14.2 Prep Work

Maggie, perfect tempo pushups.

Knowing Where You Stand

-An excerpt from Optimum Performance Training

I like to think of emotions as “energy in motion”.  When we get caught up in an emotional response to anything we are giving energy to it.  So the question becomes: is this a healthy use of your energy or a pathological one?  For anyone competing in the Opens, this is the perfect opportunity to see this at play and understand how perception factors into the equation.

When you see where you rank in relation to others, it may elicit a perceived positive response:  you like what you see, it’s inline with your vision and it supports your values, which will create good feelings in that moment.  On the flip side, it may also elicit a perceived negative response:  you don’t like what you see, it isn’t what you envisioned for yourself and it challenges your values, which will create a host of bad feelings.  Week to week during the Opens, this good/bad perceptual swing is not all that different than the ups and downs of the “carb roller coaster”.  As athletes and coaches we know what moderating our blood sugar can do for our energy levels and well being, but did you know that moderating our emotions gives you similar benefits? Keep Reading….

FITNESS

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds
Alternating Single-Arm Dumbbell Shoulder Press x 8-10 reps each arm
(focus on maintaining midline stability, keeping the belly tight and shoulders level)
Rest 60 seconds
Russian Step-Ups x 10 reps each leg
Rest 60 seconds

B. Three rounds for time of:
Dumbbell Ground to Overhead x 10 reps
Pull-Ups x 10 reps

AIM

A. Five sets of:
Clean Pulls x 1.1.1
(rest 10 seconds between singles – weight should exceed your 1-RM clean)
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement)
Rest 90 seconds

B. Five rounds for time of:
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
Pull-Ups x 10 reps
(chest-to-bar pull-ups for advanced athletes)

SPORT

ACTIVE RECOVERY

Will R. strict press 205#. Commit to your max efforts. You may surprise yourself!

EWOD

Row 500m @85%

rest walk 4 min

x 4-5

FITNESS

A. Three sets of:
Front Squat x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds

B. In teams of two, partners alternate rounds to complete three each of:
Kettlebell Swings x 30 reps
400 Meter Run

AIM

A. Three sets of:
Overhead Squats x 8-10 reps @ 2010
Rest 10-15 seconds
Ring Dips x 10 reps @ 1010
(or Muscle-Ups x 4-6 reps)
Rest 3 minutes

B. In teams of two, partners alternate rounds to complete three each of:
Kettlebell Swings x 30 reps
400 Meter Run

SPORT

A. Take 15-20 minutes to build to today’s heaviest Snatch

B. Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 80% of 1-RM

C. Three sets for times of:
5 Muscle-Ups
5 Power Snatches (115/75 lbs)
10 Overhead Squats (115/75 lbs)
5 Muscle-Ups
Rest 3 minutes

D. Rest up and get ready for the 14.2

Dave W.

Here’s what a few of our athletes are saying about their CrossFit Open experience thus far:

“I had a blast today. Never [have I] been so torn up about a workout before. Unbroken double unders won’t be just a dream soon enough!” – Grant G.

“This may come as a shock, but it [14.1] was the highlight of my weekend!” – KJ

“As I watched all of the athletes complete their Open WOD, I could see vast improvement from the first time I was involved in the CF OPEN. The athletes were completing their reps and the judges were upholding the proper standards. All of you DESTROYED the WOD!”- Jeff B

“Thank you so much for letting me drop in on Saturday, I had such a blast meeting everyone and giving 14.1 a whirl. I got 173 and loved having a group of such talented, encouraging people to work with. Thank you again and I can’t wait to drop in next time I’m in town.” -Emily

FITNESS

A. Three sets of:
Dumbbell or Barbell Push Press x 8-10 reps @ 11X1
Rest 45 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 45 seconds
Hollow Rocks or Hollow Holds x 20-30 seconds
Rest 45 seconds

B. Every minute, on the minute, for 10 minutes perform:
Wall Ball Shots x 10 reps
3 Burpees

AIM

A. Five sets of:
Shoulder Press x 2 reps + Push Press x Max Reps @ 10X1
(strict press twice as heavy as you can, then push press as many times as possible at tempo)
Rest 15 seconds
Push-Ups x Max Reps in 45 seconds
(practice PERFECT plank position – no snaking or loss of midline integrity)
Rest 2-3 minutes

B. Every minute, on the minute, for 10 minutes perform:
DB or Barbell Ground to Overhead x 7 reps
3 Burpees
Work up as heavy as you can, but don’t let your ego get the best of you. If you fail to complete your set within the minute, finish it and then rest the remainder of the minute you ran into. Note total number of rounds or reps completed.

SPORT

A. Three sets for times of:
50 Double-Unders
15 Thrusters (75/55 lbs)
15 Pull-Ups
Rest 3 minutes
Rest until fully recovered, and then…

B. Three sets for times of:
15 Box Jumps (24″/20″)
15 Toes to Bar
15 Burpees to 6″ Target
Rest 3 minutes
Rest until fully recovered, and then…

C. Three sets for times of:
Run 400 Meters (or Row 500 Meters)
25 Kettlebell Swings (24/16 kg)
50 Double-Unders
Rest 3 minutes

Suzanne P ROCKED 14.1!

******************************************************************
Reminder !!!
Whole Life Challenge Final workout MUST be completed this week before SATURDAY.
Final workout & meausrements will go down this Friday at 9:15 am.
If you complete your workout before then (during any class time)
be sure to submit your score to KC or KJ.

WLC Final
As many rounds as possible in 9 minutes of:
7 Kettlebell swings (24/16)
7 Burpees
50m run

****************************************************************

FITNESS

A. Complete as many rounds and reps as possible in 8 minutes of:
Dumbbell Man-Makers x 10 reps
Pull-Ups x 15 Reps
Rest 4 minutes, and then,

B. Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings
30 Walking Lunge Steps
40 Double-Unders
Rest 4 minutes, and then,

C. Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Anchored Sit-Ups

AIM

A. Complete as many rounds and reps as possible in 8 minutes of:
135/95 lb. Thruster x 5 reps
135/95 lb. Power Clean x 10 reps
Pull-Ups x 15 Reps
Rest 4 minutes, and then,

B. Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings (24/16 kg)
30 Walking Lunge Steps
40 Double-Unders
Rest 4 minutes, and then,

C. Complete as many rounds and reps as possible in 8 minutes of:
10 Burpees
20 Push-Ups
30 Anchored Sit-Ups

SPORT

A. Six sets of:
Front Squat x 1 rep
Rest as needed
Build to today’s heaviest single.

B. Take 15-20 minutes to build to today’s heaviest Clean & Jerk

C. For max reps:
2 Minutes of Ground to Overhead (205/135 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (185/125 lbs)
Rest 2 minutes
2 Minutes of Ground to Overhead (165/115 lbs)

D. Two sets for times:
Row 500 Meters
Rest exactly 90 seconds
Set the monitor for intervals at a set distance of 500 meters and a rest period of 90 seconds.