Thursday, August 9th, 2012

No standard dip variation compares to the challenge of doing them on the rings. Stabilization comes from keeping the rings tight and the shoulders quiet, of course this all hinges on the ability to keep the core silent. Learn to turn those trunk muscles on at the right time and all functional movements become more efficient.

Workout of the Day

4 Rounds for time of:
30 Ring Dips
20 Deadlift (185/130lb)
10 C2B Pull Ups

Session Notes – The Noise, by CTW
We all walk through the gym doors with some volume of baggage, one way or another you’re shouldering some burden that has the opportunity to burry your face in the ground faster than a 10000lb back squat before the workout even starts. Fight the urge to let that imaginary weight bring you down.

It happens to me every day.

I can’t tell you how many lifting sessions I’ve had where I knew I had to hit a certain percentage but couldn’t, chased a PR I was capable of hitting but fell short. That workout often precedes some significant annoyance at work, or marital strife, or your dog went doodoo in the house, or whatever, but I allow that drama to carry over into the hour I dedicate each day to making ME better and thus lose focus because of external factors. It’s a wasted hour. Operative word is waste.

Think about how important this is: you train 5 times a week, that’s 5 hours out of 168 in a week and you’ve just blown 33% of your workouts that week.

We used to have a sign up in the entrance of the gym “Remember why you’re here right now.” It should speak volumes to anyone walking through our doors, both client and trainer alike. Realize that if you’re a member at our gym that hour you’re about to embark on is about you, it’s about improving your life; if you’re a trainer it’s about giving of yourself until it hurts, until you give someone the proper motivation to take that next step in their evolution.

Point is: if you suffer from the same malady as me you must learn tactics to quell the urge to take your eye off the ball by focusing on the annoyances of life. Spend that time on yourself, knowing that others depend on you and if you’re not your best, no one else can be either. Stop looking at your phone while working out. Stop sipping on water when you could be hitting another rep. Stop letting those work/life complications drift into your head before you load some heavy ass weight on to your back.

You’re better than that.

Link Love
Check it – The New CrossFit Community Site is Live
Watch/Interact – One Race, Every Medalist Ever

Event Info
Next Level Invitational

Aliso Niguel High School
28000 Wolverine Way, Aliso Viejo, CA

Heat Times
Heat – Name – Supply Line – Gates of Troy
Heat 1 – Alicia – 8:00 am – 11:00am
Heat 2 – Kristina – 8:06am – 11:16am
Heat 4 – Dakota & Yeti – 8:18am – 11:48am
Heat 11 – Jeff – 9:00am – 1:40pm
Heat 17 – Alec – 9:36am – 3:16pm
Heat 18 – Scott & Jenni – 9:42am – 3:32pm
Heat 19 – Nathan – 9:48am – 3:48pm
Heat 20 – Chelsea & Kate – 9:54am – 4:04pm
Heat 21 – Kacey – 10:00am – 4:20pm
Heat 23 – Bobbie – 10:12am – 4:52pm

Welcome to our newest members who finished their last day of Onboarding today.