Today featured a brutal 7-rounder that turned into quite the lung-burner. Run a short distance, do ball slams, do burpees… repeat.
The advice I gave to the classes tonight was to keep moving! It didn’t matter if you did “CrossFit Games” speed burpees, just to try to not lose momentum during the workout. You folks all did an amazing job!
Workout Of the Day:
7 Rounds for Time
150m Run / 10 Ball Slams / 10 Burpees
Great job, everyone!
My buddy from college who went on an EPIC trip to Whistler-Blackcomb with me this winter to shred the gnar-gnar, J-Sizzle, aka Jack Cerchiara, aka Mr. Apres Powder, posted this series of videos from Whistler’s amazing Mountain Bike Park, entitled “Elements”.
Below is an excerpt from the Whistler Mountain Bike Park website explaining the series of movies.
ELEMENTS OF PERFECTION
The perfect ride. It’s that slightly elusive and constantly changing state of nirvana that we all keep chasing. This year, we’ve decided to pay homage to some of those elements that come together here to make up that perfect ride. Dirt. Rock. Roots. Air. And a bit of Soul thrown in the mix to help it stick. Throughout the season, we’ll be launching a five-part video series that’ll showcase each element along with what some of the rippingest riders at Whistler are doing with them. Check back here regularly to see them all, and then share your own elements of perfection by loading your photos to our Flickr album.
Since I generally post more winter sports videos than summer sports (mostly since I am an avid snowboarder), I figured it would be cool to appeal to all of my readers who would possibly prefer being on two wheels at high speeds than on a single plank! I hope you guys like the three videos below; Dirt, Rock and Air. I’ll feature the videos themselves, along with the paragraph explaining their inspiration straight from the website. Awesome stuff and they’re all really short! Check back to the site for the final two videos that should be featured soon.
Dirt: An infinite collection of tiny rocks and decomposed plant matter. You clog my lungs and grit my teeth. You scratch my goggles and stain my clothes. But you also stain my soul. So thank you. Thank you for letting me ride all over you. For being forgiving while I learn whips. For two-wheel drifts and big, fat skids. For providing soft ground between stone and wood. For flowy lines and sculpted berms. For the scars on my shins. For the impressions in my memory. For bringing together others just like me to worship you in this kick-ass place. At once, you are everything to me, but just another small part of the best bike park in the world.
Elements of Perfection: Dirt from Whistler Blackcomb on Vimeo.
Rock: You are more than a mere part of the earth. You are the earth. You erupt from deep volcanic faults or collect in ancient processes. Upon impact, you give nothing, but you give everything through your existence. You are the beginning, middle and end of all trails. So thank you. Thank you for letting me ride all over you. Thank you for allowing my tires to leave their rubber fingerprint on you. For dictating the path of the trail: over, above and around. For allowing traction on dry days, and scary-but-fun sliding on soggy ones. For jagged, demanding descents and burly no-fall lines. For always being there. For never changing. Thank you for providing mental markers with your cracks and lines. For nearvertical rollovers and wallrides and lips that never need reshaping. For giving birth to gravel and dirt. For bringing together others just like me to worship you in this kick-ass place. At once, you are everything to me, but just one small part of my favourite bike park in the world.
Elements of Perfection: Rock from Whistler Blackcomb on Vimeo.
Air: You barely exist, yet you completely surround me. With a perfect mix of 78% nitrogen, 21% oxygen and 1% “miscellaneous” you deliver life to every corner of our planet. And when I put you between tire and Earth, you give life to my ride. So thank you. Thank you for letting me move through you and above you. Thank you for the weightless moments between lip and transition. Thank you for teaching me to relax during the rollover. To not fight, but to float in your presence. Thank you for the way you whistle in my ears on jacket-flapping descents. For the way you cool the sweat on my skin. And for the way you fuel my ragged lungs. Thank you for that unknown 1% that is so much more than miscellaneous. It’s miraculous. For bringing together others just like me to worship you in this kick-ass place. At once, you are everything to me, but just one small part of my favourite bike park in the world.
Elements of Perfection: Air from Whistler Blackcomb on Vimeo.
I know this post is a little longer than usual, but I ask that you all take the time to read through it.
I am going to feature another one of Lisbeth’s posts from last week because it really spoke to me. As a coach, I have SO MUCH faith and confidence in all of my athletes, and as I grow as a coach, I am learning more and more that thinking that way can be almost too intimidating to some people.
“Why does he think I can do this? There’s no way!”
“Yeah right, Tom.”
“I can’t.” ~ Ahhhh, I HATE that one!
(Please don’t say “can’t” or “hate” around me if you don’t mind. I’ll let Casey tell you all what to say instead.)
I can’t explain why exactly it is that I feel that way, but I just have seen so many people exceed even their WILDEST dreams (in the gym, in their health, at work, in their relationships, it doesn’t matter!) that I think I’ve stopped believing that some things are “impossible”. If the person puts in the hard work dedicated to their cause, whatever that cause may be, a huge part of me has simply switched to the mindset where I know the goal will be reached. That is my excuse.
I will rarely “call out” a specific athlete here on this blog when it comes to specific conversations that we have, but today is going to be an exception to that rule.
The reason I know that Heather Beck CAN get her elbows higher and nail that Front Squat is because I know she works her ass off EVERY SINGLE DAY she’s in the gym. The reason I KNEW that Casey Polk would get through an entire workout without bands for her pull-ups is because I’ve seen her spend HOURS before and after class just working on technique. She EARNED it.
So if I ever push you a little bit farther than you’re used to… or if I’ve ever scared you into thinking that you can lift more weight than you thought you could… I’m sorry for not being sorry. I don’t know how else to word this, so I’ll just say it.
It’s your fault.
I only say, think, and BELIEVE in you because at some point or another (or imagine this.. EVERY SINGLE TIME I SEE YOU) you have proven to me that you CAN. And that you WILL. So, stop being so strong, and successful, and stop fighting so hard, and stop performing your reps with such incredible technique, and then I promise you I’ll try to stop believing in you so much. 🙂
Diamond in the Rough” ~ By Lisbeth
Some of us can see it in you — who you could be, with a little work — even if you can’t see it in yourself. And that fact will either thrill or frighten you. Or, maybe both.
Some coaches have technical skills, or fantastic eye for movement, or a phenomenal grasp of human mechanics. But some can kinda see under your skin. We watch you breathe and we notice your body posture and your interaction with the world and listen to your words. And it all sort of adds up.
We know who you are. Or at least, we have an idea.
For some people, that’s a seriously frightening prospect: that someone could really know who they are. Some folks have spent a lifetime building their walls. They don’t want anybody to see over their fences, or through their windows. They want to control everything: life feels safer that way. And along comes a coach or a person or a loved one who can really see them, even beyond the push jerk — and that diamond in the rough, and wants to help polish it up so the world sees it too. And that is scary.
It’s okay though. Be scared but let them look anyhow. Be brave. And maybe a little crazy. Many folks probably understand more than you give them credit for . . . and they’re probably kind of freaked out too. But you know what? Life doesn’t have to be so frightening — for all of us. I know a fella who says “The more people that know your intimate secrets, the safer you are.” Sounds totally wrong, but maybe he’s right? Whichever it is, and whatever happens, good or bad? You’ll get over it. That is the only certainty.
So just press on. Let your coach try to polish that diamond. Tell ‘em to back off when you need to, but let ‘em in when you can. Both your lives will be better for it.
CrossFit Benchmark workouts are awesome! Tonight’s workout was one entitled Helen. It’s a classic WOD for all CrossFitters, and today was the first time that many in our CrossFit Lakewood family where able to give her a whirl. Not only that, TONS of people did it with prescribed weight. THAT is awesome!
Kettlebell Swinging Machines!
Workout of the Day:
Strength
Front Squat 3×3 warm-up, 10×1 @ 85% or add 5-10# from last effort.
WOD
Helen
3 Rounds for Time
400m Run / 21 Kettle Bell Swings (24kg/16kg) / 12 Pull-ups
How many of you did this workout AS PRESCRIBED for the first time ever!? Let the world hear you 🙂
SUNDAY FUNDAY IS BACK!! We had two full weeks off from our incredible Sunday Funday Classes, and let me tell you…. I missed you guys! 🙂
It was so great to see how strong the crew came back to start the week!
I promised it would be a great day. How do you guys think I did?
We started off by getting right into it after the group warm-up. Introducing the concept of “POSE” running hopefully has some of you starting to think about running more “forwards” instead of doing the classic “heel-strike” running. Don’t worry, we’ll be spending a little bit of time here and there improving technique, but I just wanted to show you guys so you had an idea of what I was talking about.
Once we ran a little it was time for something we’ll be doing every now and again… a TIME TRIAL!
Today’s event: 400 Meter Sprint Run
GREAT job, everyone!
Then, since it was our first day back for two weeks, I decided to open up what the WOD would be for today to the group. The options were whether to do a TEAM Workout, or keep it down to the individual level. I knew what you guys were going to pick! 🙂
The workout we did tonight was similar to one I did at my Level 1 Certification, and I really liked how it worked. In teams of 5 Athletes, each person works at one of the different stations (running, swinging, push-ups, wall balls and rest). Since one of the stops is a 200 meter run, that person is the one that sets the pace for that particular “round”. Whenever their 200 meters are up, they tag their partner and the entire group rotates. The faster you run, the less work your teammates have to do. That is the part of the workout that is simply “as fast as possible.” Now is the catch… not only do we want to work FAST, but we also want to get in as many reps of the middle three stations as possible. Therefore, the goal today was to get the entire workout’s 3 rounds done as QUICKLY as possible… but also complete as many reps as a team as possible!
The one thing I had the two teams do before we started was create team names. I give you the workout and results for:
Team GET SOME!!
and
Team RAMROD
You guys are hilarious and did an awesome job! I hope you had fun.
Workout of the Day:
3 Rounds for Time
Run 200 Meters / Kettlebell Swings / Hand-Release Push-Ups / Wall Balls / Rest
You guys all looked so strong! Note how Megan is using the GREEN Kettlebell now…. BEAST MODE!!
Then, after the workout was done and the score was written on the board, our very own numbers man (Ben Sappey) decided that having “Total Time” and “Total Reps” on the board wasn’t enough. He wanted to know “WHO WON?” Well, it’s pretty obvious to any half-way intelligent human being that the clear way to answer that is to equate the “Total Reps Per Second” between the two teams. Therefore, the team with the highest “Reps Per Second” was clearly the winner.
Go ahead and check out the results below. Ben, you’re awesome!
Who won in YOUR opinion?!
The top team finished the workout FIRST, but in turn, completed fewer reps. So, is Ben right in saying that the team who scored more reps PER SECOND is the true winner?
Let me know what you think!
No strength training today. After our warm-up, we just got right to a Tabata workout with two different movements. That wasn’t it, though. You did both movements TWICE! Brutal.
Great job fighting through this one, you guys.
Workout Of the Day:
2 Rounds for time of Tabata
– Row for calories
– Wall Ball for reps
Tabata Rowing machines
And then of course the Wall Balls. GREAT JOB to Mike for using a 20-pounder today!
Lisbeth strikes again.
If you don’t know what that means yet, welcome to my blog. CrossFit Lisbeth’s author, Lisbeth Darsh, is amazing.
Simple message. Yet SO powerful and true. Regardless of your role at work, at home or in the gym… think about this.
Every Single Time you interact with someone in your life… please just TRY to think about this message.
Teaching moments aren’t easy, for the teacher or the student.
You might be the member, thinking “Oh man, he’s picking on me.” Or you might be the coach, thinking “How the heck can I get this point across? How can I get her to change that movement?”
But you’re both in a situation that could be so illuminating, if you allow it to be.
Let go of your ego and your fears. Let go of the idea that you have to be the best in every single moment of your life. Open your heart, open your mind . . . and learn.
Apply the student mentality everywhere you can today – just for a day — and see what happens. There are a lot more experts in your world — on so many subjects — than you realize.
They are in your gym, in the coffeeshop, in your workplace, and in your neighborhood. And often the loudest voice is not the most educated, so learn to listen to the quiet ones too. Seek out those who would share their secrets. Become enraptured by the truthtellers and just smile at the blowhards. But learn. Always learn.
As I write this post I can say with certainty that today’s workout was a lower back FRYER for me! First some heavy deadlifts with a twist (where instead of letting the weight down fast, you lowered the bar to the ground on a 6-second count each rep), followed by a Tabata Workout with deadlifts AND burpees. Wow. My lower back is already sore from the deadlifts, so tomorrow is going to feel great!
Some of the incredible highlights today came from the weight that some of our athletes were pulling off of the ground. Brooke Pendergraft pulling 295 for her deadlift and still lowering it down… made it look EASY. Are you all going to stop getting stronger? Or do I just need to get used to this? 🙂
Workout of the Day:
Strength
Dead Lift 3×3 Warm-up. Then 5×1 @ 85%, 5×1 @ 90%-100%+
6 Sec control on the way down
WOD
Tabata
Deadlift (185#/115#) / Burpee
8 Rounds each station of 20 sec on 10 off, alternating between deadlift and burpee. Score is total reps
You guys are the best.
Below is a post from CrossFit Lisbeth. This woman is amazing. Thank you, Lisbeth, for another gem.
Those of you who know me have hopefully seen that I feel having “Faith” in life is incredibly important. We control so much more than we want to admit sometimes, and that can be really scary. Having some faith in yourself, in your choices and in your hopes and dreams… and then working towards them with 100% of your heart and soul is such an empowering way of life. It’s one that I’m working on every single day.
I’ve made some major changes in my life recently (in terms of following my passions), and I’ll blog about those another time, but there are also some changes I haven’t made yet. Mostly because I’ve been afraid of “not knowing” what would happen next. Like I said, I’m working on it. But if you’re willing to put 100% of your being into those things that are important to you, then all you have left to do is believe, have faith and know that whatever happens next was meant to be.
Love this post, Lisbeth.
Faith: you got to have it.
I’m not talking about “throw your hands up to Jesus” faith. You can have that or not, I don’t really care — that’s up to you.
I’m talking about faith in yourself. In the person next to you. In your loved ones. In what you’re doing here. In your life.
Faith that if things are bad, they’ll get better. Faith that if you work hard, dreams will come true. Faith that love is out there, waiting for you in so many ways — you just have to open your eyes.
Without faith, life is kind of mean. You look over your shoulder all the time. You expect the worse. You prepare for the letdown. And so the dark dreams come to pass. Your life feels hollow and dry and interspersed only with random points of happiness. Joy eludes you and seems always to sit in other people’s pockets.
Without faith, the bar is always too heavy, the kettlebell is too much, the pull-up bar is too high, there are too many muscle-ups in the workout. You’re not a gymnast after all, right?
You can feel this way. You can be this way. It’s probably valid.
Or you can just say “F**k it.”
Life isn’t perfect. The bar is heavy, but I’m going to lift it. The pull-up bar is too high but I can get there. The other guy got this promotion but I’m getting the next one. That spot on the x-ray? F**k it: I can beat that. So he left me? Yeah, there are a million other fish in the sea. F** it all.
I‘m here. I’m strong. And I’m not going anywhere. I got faith.
Your life. Your choice. Your ending is happy or sad, your life is happy or sad, your day is happy or sad — depending not on the circumstances in it, but on how you view things.
So don’t come to me with your stories of woe. Don’t come to me with your self-pity and your Poor Me Syndrome. Come to me with your victories of the spirit, with your smiles and joy. Same breeds same. With every breath and every thought, you decide what you want more of. Choose darkness, or have faith. Of this you can be certain: Life will reply.
My good buddy Jack Cerchiara is the founder of the website ApresPowder.com and is always posting really cool content on skiing, snowboarding and other cool sports and awesome events!
The post he shared with us today was too cool for me NOT to put on my blog. The crew at Matchstick Productions produces incredible winter sports films year after year, and coming off of a record-breaking winter of snowfall in many places around the world, we knew that their next film was going to be just as amazing!
Check out the trailer for “Attack of La Nina”, and remember to keep breathing as you watch it. I forgot a few times, myself.
Thanks for the share, Jack, and I hope you guys enjoy this!
Attack of La Niña Trailer HD from MSP Films on Vimeo.
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