W.O.D. & Announcements
W.O.D. & Announcements
Saturday, March 24, 2018
CrossFit Open 2018
The 2018 CrossFit Open is coming to an end! The past 5 weeks have tested not only the physical limits of each athlete who has competed, but it has also been a great mental test as well. I’ve decided to give a brief overview of some of the victories that I have personally witnessed during the course of the last 5 weeks, and because I am in the mood to write/really need to keep up with the blogging!
This was my fourth time competing in the CrossFit Open. Every year it rolls around, no matter how much I tell myself “it’s just another workout,” I still get those butterflies in my stomach right before I get ready to perform. Mainly because I want to do extremely well, and because regardless of how I did I don’t want to have any excuses as to “why I could have done so much better.” The truth of the matter is, I am competing against the guy I was almost four years ago when I started this whole lifestyle, and I refuse to go backwards. BUT, this post isn’t about me.. it’s about the people that I have had the honor of judging (not in the judgmental kind of way) for each Open workout.
Before I start, let me just say that I could probably write a whole book about every athlete in our box because they are that dang special, but for now — this post will just have to do.
Out of every single person that I have judged, I have to take a moment to brag on Kirsten Skipper! I was her judge for 18.1, 18.2, 18.3, 18.4, and 18.5! Before the start of every Open workout that she completed, we always had a briefing. I would proceed to explain the workout, ensure that she was ready for what was awaiting her, and then I would make it a point to let her know that she was capable of doing the work that was about to ensue and that I was going to make her work for every single rep! Up until about week three, Kirsten was pretty comfortable with all of the movements that were set in place for the workouts. Week three is when it really began to get a bit more challenging!
Week three called for Overhead Squats, week four had bear crawls, and week five finished it out with jumping chin over the bar pull-ups! Kirsten came into the gym yesterday, and we measured her height out on the pull-up bar so she could work on the pull-ups before she did the workout the next day (today). Rep after rep was SO CLOSE to getting over the bar, but it just wasn’t where we needed it to be in order for it to be considered a valid “rep.” So without getting frustrated over the situation, we went through the thruster (which was a huge accomplishment as well) and a few more minutes of prep talk, and then she went home to rest for the longest 7 minutes of her life that made up 18.5!
When Kirsten came into the box this morning, we remeasured her height three times and then one additional time before we officially started her last Open workout of the season. Her height was just a slight bit above the 6” mark and at this point we were both waiting to see how it would go! I had her do a rep for me before we started the workout so we could see just how close she was to getting her chin over the bar. The first practice rep was a LEGIT rep, and I just knew it was going to be 7 minutes of pure fun. Because if you can do ONE, then you can do TWO reps.
So, we started the clock! Kirsten blows through the first three thrusters and then gets to the bar for the jumping pull-ups. BOOM! One rep down, two more to go. Mix in a few no-reps (they were SO CLOSE), and she makes it back to the thrusters again for the set of six. Let’s just pause here for a moment. Kirsten didn’t think she would get any further than three thrusters and that she would be spending the remaining time making attempts at getting just one jumping pull-up. At the conclusion of the seven minutes, Kirsten completed a total of 17 jumping pull-ups! If there was one moment that pumped me up the most, THIS was it! She didn’t get any “bro reps” — she EARNED every single rep that she completed! It’s not serious judging until you find yourself having to hang off the side of the pull-up bar.
This is a huge shout out to “Skipper” for a job well done in the 2018 CrossFit Open! You’ve proven to yourself that you are capable of doing the things that you thought were impossible. I hope your confidence has soared after the last five weeks because you have been such an inspiration to watch and coach!
Brittany Shaw can now do chin over the bar pull-ups! Sara Leonard has proven to herself that she is capable of doing Overhead Squats! Brittany Polderman and Kayla Hickman can now do Ring Muscle-ups! Cody Morris was able to get back on the Rings for Muscle-ups after his car accident that happened months ago! Caitlyn Butler has soared through the workouts each week (and even Rx’d 18.5 with 65# Thrusters and Chest-to-Bar Pull-ups)!
So many good things have come out of this years Open, including a stronger mindset and mental toughness. We train so we can grow. Growth doesn’t come from being comfortable. You have two options in life: one is to grow and the other is to remain the same. If you decide you want to grow and become a better individual all around, imagine the possibilities that await you! But if you decide that you want to remain the same, the only person you have to blame is yourself.
At the end of the day, we can all have excuses as to why we “don’t have the time” to work on improving ourselves. You’ll invest your time and energy into the things that really matter. Whether that is getting in the gym to workout, reading a book, learning to eat healthier, having real life conversations with the people in front of you, or simply going for a walk to help clear your mind from the millions of things that are competing for your attention.
Choose to surround yourself with people who are going to bring the greatness out of you, because this is the truth.. we are stronger together than we are apart. As the saying goes, “If you want to go fast, go alone. If you want to go far, go together.” The choice is always up to you!
-Coach Cody
Sunday, August 6, 2017
Monday (8.7.17)
“Jump Street”
3 Rounds:
[Rx]
400m Run
15 Clean and Jerks (115/80)
75 Double Unders
[Scaled/Modified]
400m Run
15 Clean and Jerks
150 Single Unders
*If you are not running today, modification options are listed below:
Row- 500/400m Row
Air Bike- 28/20 Calories
Tuesday, July 18, 2017
Wednesday (7.19.17)
“Dirty 30”
Complete for Time:
[Rx]
30 Box Jumps (24/20)
30 Knees-to-Elbow
30 KB Swings (53/35)
30 Front Squats (115/75)
30 T2B
30 Push Press (115/75)
30 GHD Sit-Ups
30 Wall-Balls (20/14)
30 Burpees
30 Double-Unders
[Scaled]
30 Box Jumps/Step-Ups
30 Knee-Ups
30 KB Swings (53/35) (35/26) (26/18)
30 Front Squats (95/65) (75/55) (45/35)
30 Modified T2B
30 Push Press (95/65) (75/55) (45/35)
30 Ab Mat Sit-Ups
30 Wall-Balls (20/14) (14/10)
30 Burpees
30 Single-Unders
Thursday, June 1, 2017
6.1.17
“CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of 10 fitness domains. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy.”
Thursday, May 18, 2017
Friday (5/19/17)
Workout of the day:
AMRAP 20 (Partner WOD)
[Rx]
100 Calorie Row
80 Box Jumps (24/20)
60 HSPUs
20 Sumo Deadlift High Pulls (135/95)
[Scaled/Modified]
100 Calorie Row
80 Box Jumps/Step-ups
60 HRPUs
20 Sumo Deadlift High Pulls