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!

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!

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 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!

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!

Long Interval Running

German brothers Michael and Andreas Raelert. True forces in the triathlon world!

Check out the Raelert brothers’ web site here!

Daily Motivation:

“You have power over your mind – not outside events. Realize this, and you will find strength.” – Marcus Aurelius, Meditations

Today’s CF Endurance

MORNING SESSION

Warm-up:

• Foam roll back and legs
• 25 jumping jacks x 3
• 10 front/back left/right leg swings
• 10 Ankle rotations
• Pistol squat holds

Running:

• 3:00 iterations with :60s rest until form/pace dissipates. *Ran on a treadmill to focus on form and have a more controlled escalation of effort.

1. .38M @ 8.2
2. .39M @ 8.3
3. .41M @ 8.4
4. .44M @ 8.5
5. .43M @ 8.6-8.8

Core:

• Palloff press 3 x :30s L & :30s R @ 30lbs
• Toes-to-bar 3 x 12
• Hollow rock position and technique work 15:00

If you have never heard of or attempted the Palloff press it is defnitely something you should try! It is a fantastic lateral core stability exercise and can be done by just about anyone of any ability. Check out this article on the form, technique, and execution of the Palloff press by Men’s Fitness magazine.

AFTERNOON SESSION

REST AND RECOVERY!