Workout of the Day

Friday, September 26, 2014

Taylor_snatch
Taylor.

Workout of the Day

In 15min:
High Hang Snatch 4×3/60%, 4×3/70%

In 15min:
High Hang Clean 4×3+1/60%, 4×3+1/70%

Announcements
CFCM Boys at Project Mayhem–CrossFit Costa Mesa is sending a stacked team to the Project Mayhem competition on Saturday. This is a 6-man team competition. The team will be Scott Braunsdorf, Max Nikolenko, Aaron Harrell, Serafim Hatzis, Nathan Contreras and Maximillian Mormont! (This is Coach Max’s first CrossFit Competition since… well, a long time. Come support if you are up for it!
When: Saturday, Sept. 27th from 3-8pm
Where: Sunset and Gower Studios, 1438 N. Gower St. #21, Hollywood CA 90028

Link Love
ReadThe Optimal Shoulder, by Zachary Long and Brian Castro from CrossFit. “Strong shoulders are the key to performance overhead, and four simple movements can help you improve mobility and stability.”
WatchTriceps Smash, with Kelly Starrett from Mobility WOD.
EatPaleo Bagels, from Elana’s Pantry.

Competitive Program
Rest day.

Workout of the Day

Thursday, September 25, 2014

Jason
Jason.

Workout of the Day

20 minute AMRAP of:
5 C2B Pull-ups
10 Push Press (115/85lb)
15 Ring Dips

Notes–My “notes” today stem from reading the article that I posted in the links below. I recommend reading it. The article simply talks about being aware and intentional when we show up to CrossFit. Being actively engaged in our own fitness is what is going to make us better, help us achieve the goals that we desire, and keep us safe. First of all, I completely understand the occasional need to just go through the motions… but this should not be the norm for any of us. There are many things that I could say, but I’ll just ask a few questions, and if any of them resonate with you, perhaps it’s time that you make some changes.

Do you mentally “check out” when you show up to the gym?
Are just getting by?… for example, you can do a movement but not as efficiently as some people around you… or it just hasn’t gotten any easier?
Have you been at CFCM for more than 6 months (I should say 3, but I’m being gracious) and still don’t know the OG Bar warm-up? or the difference between a Power Clean, Hang Clean and Clean?
Have you plateaued?
Are you still struggling with double-unders after a year?
Do you feel like the workouts are easy?
Are you injured… again?

Ok… so those are a few! Let me just say, I’m not pointing any fingers, nor am I trying to make anyone feel bad. I promise! Mostly, I just know how amazing CrossFit and our community can be, and how much it can change lives (mentally and physically) if we allow it to. To me, this means doing more than just showing up… checking the box… letting someone else tell us what to do. It means paying attention, learning the names of the lifts and movements and practicing them, listening to coaches’ advice and cueing (you are paying for it by the way!), working on your weaknesses, asking a coach to help you modify when injured, working with and encouraging others, sometimes going faster and sometimes slowing down and focusing on form… and knowing yourself well enough to decide which is appropriate.

Guys, we have so much to offer and you’ve already done the hard part of stepping through the door. I am asking for just a little bit more… whatever that means for you. I promise you won’t regret it.

ps. If you are reading this and pay for a membership but hardly ever come… showing up would be step 1!

Announcements
CFCM Boys at Project Mayhem–CrossFit Costa Mesa is sending a stacked team to the Project Mayhem competition on Saturday. This is a 6-man team competition. The team will be Scott Braunsdorf, Max Nikolenko, Aaron Harrell, Serafim Hatzis, Nathan Contreras and Maximillian Mormont! (This is Coach Max’s first CrossFit Competition since… well, a long time. Come support if you are up for it!
When: Saturday, Sept. 27th from 3-8pm
Where: Sunset and Gower Studios, 1438 N. Gower St. #21, Hollywood CA 90028

Link Love
ReadCrossFit Is a Practice, by John M. Bryant from Tabata Times. Great little article.
WatchBetter Front Rack Shoulder Stability, with Kelly Starrett from Mobility WOD.
EatPaleo Strawberry Rhubarb Crisp, from Pinch of Yum.

Competitive Program
1) Block High Hang Snatch: 2×3/60%, 3×3/70%, 3×2/75%
2) Block High Hang Power Clean & Jerk: 4×3+1/60%, 4×3+1/70%

B) 3x
b1. 3 Rev. Wall Walk
b2. 15 ft Rope climb, legless, 3 ascents
b1. Shoulder Touchs (2ea)
b2. Monkey Tochs (2ea)

Jobes

Workout of the Day

Wednesday, September 24, 2014

serefim_bobby
Serafim and Bobby.

Workout of the Day

A) In 21min:
7 Sets (Rounds) of:
a1. Power Clean + Hang Clean + Front Squat + Push Press/PJ -MTR- 1+2+3+4/
a2. Sprint Forward + Backpedal 2x 50m+50m
*Score MTR weight & fastest split times of both together.

Link Love
ReadUsing Powerful Body Language Can Increase Your Actual Power, by Craig Marker from Breaking Muscle. Lots of good stuff in here.
WatchThe Power of One Plus One Plus One, from CrossFit.
EatRoasted Brussels Sprouts and Sweet Potato with Bacon, from Cinnamon-Spice & Everything Nice.

Competitive Program
1) Block High Hang Power Snatch: 4×4/60%, 4×3/70%
2) Block High Hang Clean & Jerk (back to shoulders): 4×3+1/65%, 4×3+1/75%

B)
3x10ea
b1. Hollow to Tuck
b2. Hollow to Reach, Reach to Pick
b3. Archer to Superman to Cobra to Rev. Cobra Superman

Tripod Int & Ex Hip Rotation 3x5ea
High Step Up & Slow Down 3x5ea
4-way Band Walks 3x20ea