Tag Archives: JBLM CrossFit

14.3 Unveiling

DAILY MOTIVATION

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.” – Wayne Dyer

You have to do it yourself. But, at least you have the DSP Daily Motivation post to spark that inspiration!

Need more….check out the video.

Another one of those Progenex advertisements that are just plain awesome!Simple and to the point. Powerful and motivating. This one features Pat Barber. Watch, enjoy, take some Progenex Force, then go train!

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DAILY FEATURE: CF ATHLETE ALESSANDRA PICHELLI

CF Games athlete Alessandra Pichelli. Watch her go head-to-head with Stacie Tovar tonight in the 14.3 Open WOD unveiling in New Orleans, LA!

CF Games athlete Alessandra Pichelli. Watch her go head-to-head with Stacie Tovar tonight in the 14.3 Open WOD unveiling in New Orleans, LA!

Check out this article about Alessandra Pichelli by her alma matter Saint Mary’s College. (She rowed crew for them and graduated in 2009)

Just a reminder to watch Alessandra take on Stacie Tovar in the 14.3 Open WOD tonight at 5:00pm PST live on the CrossFit Games web site!

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TODAY’S CF ENDURANCE WOD

MORNING SESSION

REST and recovery in preparation for 14.3 and CF Endurance seminar.

AFTERNOON SESSION

More rest and recovery plus 14.3 unveiling and COACHING AT JBLM!

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She’s Here Again. Time to Focus!

DAILY MOTIVATION

“Persistence supersedes talent, genetics, and luck. There can be no true success without it.”

To me, this is translated as “No excuses! You get out what you put in.” Often times people are quick to point fingers at the reasons for a personal failure or weakness. “I don’t have enough talent”,  “‘they’ got lucky,” or one of my favorites, “I was born with bad genetics.” The true reason behind these shortcomings is not on the outside, but on the inside, for they possess a heart that lacks desire. Desire and persistence (AKA discipline!) go hand in hand. For emphasis on this point I looked up the dictionary.com definition of “desire” and here’s what I found:

1. to wish or long for; crave; want.

Reading that defnintion, the two words “crave” and “long,” stand out to me. These are powerful feelings and emotions that we as humans can conjure within ourselves. In today’s modern society we over use superlatives to prove a point or attempt to emphasize our view or opinion which most likely doesn’t require such powerful language. These powerful words and phrases should be used only in conjunction with a correspondingly powerful feeling or emotion. These are not mere fancies or likes. This is something you want with all of your heart, something from deep within you, something that you are willing to work for.

To bring this all to a point, as I could probably write all day on this topic, if you desire something you WILL work for it. One goes with the other, they are intrinsically and inseperably linked. If persistence/discipline is the guiding principle of your efforts, eventually you will have success. It will be forged out of the quality of effort you put into it.

Greater persistence = greater effort = greater success.

That’s how I view it. STRENGTH THROUGH DISCIPLINE!

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DAILY ATHLETE: JOSH BRIDGES

Josh Bridges, Former Navy SEAL and CF Games Athlete

Josh Bridges, Former Navy SEAL and CF Games Athlete

Check out this interview by Box Life with Josh Bridges

CrossFit Invictus, Josh Bridges’ Box. Fantastic place to work out, defnitely worth looking at their web site or visiting if you’re in the San Diego, CA area!

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TODAY’S CF ENDURANCE

MORNING SESSION

Warm-up:

  • 500m row
  • 5:00 single unders barefoot
  • 5×8 box jumps
  • 5 American kettle bell swings @ 35lbs x 3
  • Thrusters @ 45lbs x 10, 65lbs x 8, 75lbs x 6

Conditioning WOD:

  • FRAN! 21-15-9 of thrusters @95lbs and pull-ups. *As Rx’d for the first time!
  1. Time: 11:03.

Core:

  • Dead bug 3 x :60s

AFTERNOON SESSION

Warm-up:

  • Stretching with PVC
  • 25 jumping jacks x 3
  • 5 Hand-release push-ups
  • 8 AKB swings @ 35lbs

Rowing:

  • 800m intervals with :90s rest until form/pace dissipates.
  1. 3:04
  2. 3:10
  3. 3:06
  4. 3:03

This was the first time I’ve ever did straight rowing as a cardio workout. I have to say I really enjoyed it, as it provides an awesome workout! Thus far in my training, I have not encountered a workout that causes as much muscle stimulation in the back, quads, and calves paired with an intense cardio burn. Great, great combination of strength and cardio training. This is something that I am definitely going to be working into my routines, possibly substituting it in once every one or two weeks for one of the swim, bike, or run iterations. My form does feel a bit sloppy so I’m planning on checking out some technique videos and working on my form in my rowing warm-ups before the strength and conditioning sessions.

That Nervous Feeling!

DAILY MOTIVATION

“Thinking something does not make it true. Wanting something does not make it real.” – Michelle Hodkin

It’s not enough the act the part, you have to live it, breathe it, eat, sleep, and drink it, immerse yourself in it, DO IT!

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My experiences thus far with 14.1:

RPM 2.0 Rope, my weapon of choice to defeat my current goat!

RPM 2.0 Rope, my weapon of choice to defeat my current goat!

As you know, I have been taking the past three or four days off training in an attempt to allow my body to get some much needed rest and recovery. This has given me a chance to catch up on some projects that I’m working on outside of training and prepping for this coming competition season. It has also given me the opportunity to focus more on my coaching. For the past two days I’ve spent a fair amount of time at JBLM CrossFit judging our athletes in their attempts at the 14.1 Open WOD. This was a fantastic experience as I was able to watch our athletes, ranging from beginners to regional competitors, giving it their all in 14.1! Good on all of you, as you are truly embodying the spirit of CrossFit! A quick example of this (without mentioning any names) was one athlete I judged who could not effectively string together double unders. This athlete struggled over and over again to complete double unders and was able to only do one or two at a time and only achieving that after a series of singles and misses. Despite their shortcoming with this exercise, this athlete never gave up! They pressed on and were able to get through a full round of double unders and snatches and begin another round of double unders! When it was all said and done this athlete was smoked just as much as someone who completed 400+ reps, because no matter what the result both gave it ALL THEY HAD! Thats what its all about!

So this brings me to the title of this post. That Nervous Feeling! You know the feeling; we’ve all had it. The event is rapidly approaching and you have prepared as much as you can, but are you ready? You’re feeling that combination of excitement, fear, stress, and nerves keeping you on edge, but will hopefully not overwhelm you when it comes time to perform. Quite the opposite in fact, you’re hoping that it will enhance your execution by keeping you focused mentally and driven physically to do the best you’re capable of at that time. That’s what I mean by “That Nervous Feeling” and that’s what I’m experiencing right now.

Don’t get me wrong, I have no delusions that I’m anywhere NEAR a regional competitor. The fact remains that I have yet to achieve double unders to a level where I am confident that I will be able to complete a round of them. Even knowing that I am not competitive for advancement I’m still on edge about competing with myself. I want to be able to link double unders and fly through this workout! I guess what’s getting to me most is that I take pride in the level of discipline I try to display in my training and every day life. Hell, I named my blog after it! Despite this being something of my mantra in life I do not feel like I’ve lived up to my words and my personal expectations as far as preparation and focus. Oh well, it’s not like I can’t do double unders period. I’ve been able to find a nice little pattern I can sustain of single under, single under, double under, single under single under, double under, and so on… Hopefully this will allow me to get through two full rounds and 10 double unders (thats 100 reps) which is my goal!

CrossFit Endurance Seminar:

Bring it!

Bring it!

One of the big events that I have coming up is the CrossFit Endurance Seminar on March 15-16 at CrossFit Meridian in Meridian, ID! I’ve been looking forward to taking this seminar for months and am counting the days (literally) until I take the trip to Boise! If you have never taken a CrossFit seminar before and you are interested in becoming a better athlete or coach in one of their specific realms I highly suggest looking into it. I have only taken the Level 1 Seminar, but was extraordinarily impressed with the level of thoroughness and professionalism exhibited by the CrossFit coaching team that taught it. All aspects of training from theory to practice, technique and execution, recovery and nutrition were covered in detail providing a challenging but informative weekend. If my experience at the Level 1 Seminar is any indication the Endurance Seminar should be a wealth of knowledge, information, and valuable experience! To maximize my experience, I’m going to be hard at work studying the course materials and working on the suggested movements, techniques, and mobility WODs suggested in my pre-seminar packet. Thus far, I have worked on some of the mobility pieces which come from none other than the Supple Leopard himself! All I can say is the man is both wonderful and terrible at the same time. (If you’ve ever done any of his Mobility WODs you know exactly what I’m talking about!)

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For those of you planning on hitting it hard, here is….

TODAY’S CROSSFIT ENDURANCE WOD

Shoulder Strength All Around

DAILY MOTIVATION

“There are no shortcuts to any place worth going.” – Beverly Sills

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DAILY ATHLETE

Jordan Rapp, professional triathlete, and Ironman Champion!

Jordan Rapp, professional triathlete, and Ironman Champion!

Jordan Rapp is an amazing triathlete with a bit of a background story. In March 2010, while riding his bike he was victim of a hit and run which left him severely inujured. With multiple broken bones, several lacerations, and a severed jugular the immediate future looked bleak, let alone a long term future containing competition. Despite the extreme nature of his injuries he went through several months of recovery and returned to competition in August of 2011 in great style! He was victorious at Ironman Canada!

Article by Ironman on Jordan Rapp’s Accident and Recovery

Want to hear from the man himself? Check out his blog!

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TODAY’S CF ENDURANCE

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • HSPU hold x 3
  • 8 American kettle bell swings @ 26lbs x 3
  • 5 3 second pause OH squats with PVC x 3

Strength:

  • Maximum Effort (ME) Shoulder Press
  1. 45lbs x 10
  2. 65lbs x 8
  3. 85lbs x 6
  4. 105lbs x 3
  5. 115lbs x1
  6. 130lbs (Did not get)
  7. 125lbs x 1

Conditioning WOD:

  • 5 Rounds of: 7 OH Squat (135lbs/95lbs), 14 Push-ups, 28 Double-unders. *Scaled OH squats to 85lbs and double-unders to 84 single-unders.
  1. Time: 12:46.

Technique:

  • Double unders.

Sorry, short post today. Monday morning and work needs caught up on. Maybe I’ll be back later to give you more of a breakdown of this morning’s session…if you’re lucky! I’d also like to throw in my two cents on the motivational quote. So much to do, so little time….

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AFTERNOON SESSION

REST AND RECOVERY!

So I was supposed to bike tonight, but was exhausted. Listening to my body like I said I would and resting for the evening. I should have tried to get more than 4 hours of sleep last night. Tomorrow WILL be better! #doasisaynotasido

Beast Friday Living Up to Its Name!

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Daily Motivation:

Addressing 2009 CrossFit Games Champion Miko Salo, someone asked why he didn’t “fall on the ground after a CrossFit workout.”

He replied: “No. When animals surrender they go lying on their back. I never go lying on my back. It’s a sign of weakness and surrendering. Never lying on my back.”

What is the obsession with CFers completely collapsing after a challenging WOD? I understand you’re totally smoked, I’m not trying to take away anything from the effort you just displayed. Something inside me just doesn’t agree with the whole “fall down on the ground, look at how hard I worked” flop that some people do at the end of a met-con. Personally, I’d find it more impressive if you put forth the same effort and remained upright. Isn’t that why we CF, to get stronger? Why show a weakness or vulnerablity. You talk strength, show some. Just saying….

OK, I’m off my soapbox.

TODAY’S CF ENDURANCE

MORNING SESSION

Warm-up:

  • Stretching with PVC
  • 500m row
  • 5 Hand release push-ups x 3
  • 8 American kettle bell swings @ 26lbs x 3
  • 5 assisted pistol squats x 3

Strength:

  • Dynamic Effort (DE) Sumo Deadlift, 10 x 2 @ 70% 1RM every :60s.
  1. Completed with load of: 170lbs

Conditioning WOD:

  • AMRAP in 8:00 of: 5 Front Squats (155lbs/115lbs) and 10 Box Jumps (30″/24″) *Scaled to 135lbs front squat and 24″ box.
  1. Rounds completed: 4 + 1 front squat

Core:

  • Ring Plank 3 x TF
  1. :46s
  2. :35s
  3. :36s
  • Toe-to-bar 3 x 10

Technique:

  • Double unders.

Long session this morning, but worth it! Kicking off Beast Friday the right way! The strength session was excellent and my form on the sumo deadlifts felt tight (as in right on). Really breezed through the dynamic effort portion, I’m thinking that the load was a little on the light side. Definitely have to remember that for next time, though I’m not seeing a whole lot of sumo dead lifts in the CF Endurance programming. Onto the Conditioning WOD! Looking at this on the CF Endurance site I wasn’t too sure what to make of it. My 1RM front squat is currently at 180lbs so completing an AMRAP with 5 x 155lbs front squat may have been possible for me, but would have slowed me down a lot. Obviously some scaling was in order and I loaded 140lbs, started the clock, did three reps, then dropped it to 135lbs. The struggle to push it up was just a little too much. The 135lbs load seemed to work good, I was pushing hard and wasn’t going unbroken (especially after the box jumps started). That’s what I wanted though. I need to build the strength up in my legs and I think going lighter would have given me a better cardio workout, but not enough strength building. My cardio is good all around, pure strength is my weakness and that’s where I need to focus. Hopefully, you’ll start seeing some heavier loads on here. Taking it easy until the afternoon session. The RX is long interva running, but I’m dying to get on my bike. So if the Pacific NW weather cooperates expect to see the run pushed to this weekend!

AFTERNOON SESSION

Warm-up:

  • 25 jumping jacks x 3
  • 10 Leg swings front/back, left/right
  • 10 Ankle rotations
  • 10 A/S

Running:

  • 3 x 1M at TT pace resting 5:00 between iterations.
  1. Time: 6:55
  2. Time: 6:47
  3. Time: 6:56

Mobility:

  • Mobility WOD Daily RX

Check back this afternoon for run results!

DE Varying Grip Bench Press and a Cool WOD, JR Approves!

Marcel and I coaching JBLM CF. We'll be there again tonight. Better bring it, OH squats are my favorite!

Marcel and I coaching JBLM CF. We’ll be there again tonight. Better bring it, OH squats are my favorite!

Daily Motivation:

“It is very important to generate a good attitude, a good heart, as much as possible. From this, happiness in both the short term and the long term for both yourself and others will come.” – Dalai Lama

Obviously, this amazing quote goes deep into the nature of human beings’ interactions with one another. However, for the sake of this blog let’s focus on what it means to you and your training and how that may affect the others in your CF box.

The number one thing that appeals to me about CF, above all else, is the unparalleled sense of community fostered within the CF box, CF web sites/blogs/forums, and the world of CF overall. From the on-ramp student there for the first time to the top Games competitors, the positive and uplifting influence this bond between CFers creates extends beyond the individual and affects the whole. I’ve never encountered an environment where positive AND negative energy flows impact the whole as dramatically as the CF box.

You need to be cognizant of the fact that your attitude, mood, level of motivation, and personal demeanor WILL impact those around you. When you arrive at the box and see your most dreaded movement or WOD programmed on the white board you need to remain upbeat and focused on doing the best you can do that day. If you’re not feeling it that day, are TRULY tired and worn out, injured/too sore, or just in a bad mood do yourself and your classmates a favor and take a rest day. It’s probably what your body needs anyhow!

Bottom line, keep a positive mindset and it will reflect outward to your personal actions and appearance. In turn, these positive vibes will flow to the others in the class and turn what could be a rough session into an (almost) enjoyable experience!

Stay happy and show some STRENGTH THROUGH DISCIPLINE!

TODAY’S CF ENDURANCE

MORNING SESSION

Warm-up:

  • 25 Jumping jacks x 3
  • 5 Hand release push-ups x 3
  • 5 American kettle bell swings @ 35lbs x 3
  • 10 A/S x 3

Strength:

  • Dynamic Effort (DE) bench press with grip variation (regular/narrow/wide), 9 x 3 @ 70% 1RM every :60s.
  1. Completed with load of 140lbs.

Conditioning WOD:

  • 4 Rounds for time of: 500m row, 15 DB thrusters, 15 Pull-ups. *Due to facility limitations (no rowers), I substituted the 500m row for 150 single unders and scaled the pull-ups back to 10 to keep a faster flow in the WOD.
  1. Time: 16:52.

Core:

  • 100 unbroken four-count flutter kicks.

Well, I was unable to get into the box this morning for the workout and was forced to do it in a standard “gym” environment. I was able to pull it off for the most part. The strength portion was great and I moved the load better than anticipated seeing as I haven’t benched significant weight in a while. The Conditioning WOD was alright, even though I had to scale back on the pull-ups. Also, I had to travel outside of the gym to do the single unders which probably added :10s to each round. Still no excuses, I could have done better! Rx’d rest this afternoon, but I may choose to swim, do some mobility, or both. We’ll see how I feel, I’m going to listen to my body on this one.

Coaching at JBLM CF tonight too!!!

AFTERNOON SESSION

Warm-up:

  • 500m row
  • 150yd free

Swimming:

  • 75yds intervals with :60s rest until form/pace dissipates
  1. 1:25
  2. 1:26
  3. 1:16
  4. 1:24
  5. 1:26
  6. 1:26
  7. 1:24
  8. 1:27

I decided to swim because I was feeling good and a friend asked me for help with his swimming. I figured I’d go give him some advice and get a quick workout in. Unfortunately, my form felt terrible from the warm-up through the end of the workout. Doesn’t feel as if much was achieved this session. Lousy form really threw me off, I’m just hoping I didn’t set myself back. Not a great way to end the day…tomorrow will be better. Goodnight.