020910

Training:

I. Accumulate total time of following static holds:

1) Dead Hang from the pullup bar

2) GHD Horizontal hold (Parallel to ground)

3) Back Squat with Barbell @ Full depth

4) Handstand against wall

The above challenge was a great challenge held last month at CF Unlimited and I wanted to give you guys a whack at it.

Part II.

M/75 W/50 Push press 45#

M/75 W/50 Back Squat 45#

rest...

Then 50 GHD situps or 100 Abmat situps

020810

NOW  

There’s always something.

The bright lights.  The Top 20 pop.  Someone wanting to talk to you about the something about the time you did the thing.

Ignore them.  Not nasty.  Not with distain.  Because now is the time, the moment when you concentrate on the task ahead, on the never-ending belief that what’s about to go down will go down, that you can’t be beaten.

Every ounce of psychic energy you’re about to bring to bear; it’s easy to disrupt, easy to kill.  You have to protect it, feet on the ground, head down, focusing on the simple mental images of success.

There is great power in the singular sight, the sole goal, the only reason you came here.  Your next personal record, better than last time, better than ever, it’s right here in front of you, ready for the taking. 

And now, you have to take it.  Two words, three words run through your head, a tight, concise, pithy description of the end state, the moment right before the chest bumps and high fives and screams like a fifteen-year-old’s cracking voice.

When they try to distract you, jump in on your bar, look up, make eye contact, not angry but ready, and look back down.  This isn’t about Community.  Not now.  This is about winning, succeeding, making yourself believe that what’s about to happen will happen, must happen, that nothing else can happen, the intellectual certitude followed by physical reality.

And then, get ready to go.  Grip the bar.  Chalk up, and remember that your momentary lapse in social nicety will be rewarded with what you wanted, the moment of apex.  Your short, pithy phrase repeats until there is nothing else, no sound, no Top 20, no mats, no platforms, no nothing except a bar and a goal, the universe bent around you in a cocoon of now.

Don’t think heels down, chest up.  Don’t think at all, because you don’t need to.  You already did it, and miracle of miracles, what was supposed to happen happened.  It’s over your head.  It’s locked out.

And now, they fade back in.  The sound of volume slow marching to full blast, clapping, screaming, backslapping rah. 

You can give in, or you can go back.  Sit down, shut your eyes, and bring pithy back.  Because it’s not over, and you can shut it out again.  Accept that this is just a step and not the end, and it will happen all over again.  Another record, not a defining moment, but an ephemeral glimpse at where you were, the shallow footprint of an athlete who’s moving forward faster.

Ignore them, and bring it.  Because there’s always something more.

--Jon Gilson, againfaster.com

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Running techniques

Then...

Take your pick day!

If you'd lie to work on Gymnastic movements and speed...

4 Ring pullups/8 Abmat situps/12 Box Jumps

AMRAP 4 minutes, rest 90 seconds, repeat for a total of 4 rounds.

---OR---

If you want to work on Overall Strength and power

"5 Ton Hammer"

5 Rounds:

5 Squat Cleans 155/105

5 Dead lifts 300/205

Have fun kiddies

020510

Training:

Become familiar with our new foam rollers and SMR(Self Myofacial Release)

20 Minutes AMRAP:

Run 400m

30 Double Unders

020410

Training:

Freddy's Revenge

5 Rounds

5 Push Jerks (185/115)

10 Burpees

Rest

1RM Deadlift

020310

Training:

"Fury"

Row 1k

15-12-9

Squat cleans 95/65

KB swing 1.5/1

Pullups

Run 800m

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"RX'd"

What does this mean? It means doing the workout as prescribed. Using the weight AND doing the movements as prescribed without scaling anything. I've noticed some folks putting "RX'd" behind their names when they perform the weights that are asked, however did not do the handstandpushups without the abmat or something of the like.

Doing a WOD RX'd is making ZERO compromises. Full ROM(Range Of Motiong), full weight. It should be all of your goals to perform every WOD as close to RX as possible. The only reason you should not do a WOD RX'd, is if you CANNOT do it as prescribed. Scaling down because it would "take too long", or be "really hard", are not excuses. This class is suposed to be difficult. It is suppose to push your known limits.

I'll elaborate more on this later, because there are those of you who I feel are not fully soaking this in.

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On another note, the 9am OLY/PWR lifting class is on. It's generated enough interest. Here's how it works. This IS NOT an official class. I will not be adding it to the official schedule. i will not be speding the entire class instructing the movements and such. This is for persons who have had experience in lifting, and are looking to really round out their game by coming and working along with me to improve. This means I will be lifting and working as well, not only instructing. You must be invited to the class. Those who I've already spoken to, yes you're invited. But you must clear it with me first before showing up to this class.

Any further questions, please ask me. If you're not yet ready for this course, we can get you prepared for it in a relatively short amount of time. It'll just take some initiative on your part to spend a little extra time cleaning up your technique before and after class times.