Monday – 121029

Greetings fans of CrossFit 314. It’s your favorite 314 trainer – Neil. Normally, Jesse manages the blog, but I have hijacked it for the day!!!

(Insert evil laugh here)

Why the hostile takeover? Because today is Jesse’s BIRTHDAY!!! That’s right, Coach Jesse turns the big 3-0 today! So, I wanted to take this opportunity to celebrate the wonder that is Jesse Novotney.

Things we know about Jesse:

  • Jesse is fast. Like REALLY fast. He may have been faster a few years ago, but he was also substantially weaker than his wife (these days, he keeps it close). Jesse has managed to add 20 lbs of muscle while maintaining most of his speed. Impressive doesn’t cover it.

  • Jesse likes words. He likes some more than others. Here are just a few Jesse-isms: boom, money, bummer, incidentally, solid, and I see what you did there. Can you think of any others?
  • Jesse has a rockstar wife and a beautiful new son. I’d make a joke, but there’s no denying that Rosie and Henry are the coolest.

  • Finally, I have to say that Jesse is a great coach. He has a way of really making you understand what he wants.

“Abs on. Butt on.”


In honor of Jesse’s birthday, we are going to have a special Mystery WOD!!! Come in and celebrate with us!

Saturday – 121027

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Warmup

CrossFit Warmup
3 Rounds of 10

WOD

“Nutts”

10 HSPU
15 Deadlifts 250/165
25 Box Jumps 30/24
50 Pullups
100 Wallball shots
200 Double Unders
400m Run w/Plate

**Scale weight, reps and movements in order to finish near or below 30 minutes.

Friday – 121026

We’re half way through our 50/50 challenge. Neil has posted some good articles from “Nerd Fitness,” and I think this one is very apropos to not only our 50 day challenge, but to our fitness goals in general.

So if you’re nailing the 50/50, keep it up! If you’ve fallen off the wagon, get back on for the last 25 days. If you bit off more than you could chew for your 50/50, scale it back to 25/25 and nail it this time.

Warmup

CrossFit Warmup
3 Rounds of 10

Strength

Power Clean
3@65%
3@72%
3+@80%

WOD

9-15-21
Ring Dip*
Burpee Box Jump over

*An excellent scale for ring dips is found in this article in the third paragraph from the end. We would all do well to establish a strong Support Position before delving into more complex ring movements for high reps.

Thursday – 121025

Amy D. training for the 2016 Olympics. Go get ’em Amy!

**CAUTION!!**

Today is a very high-skill day. Be patient. If you find yourself getting frustrated, or leaving the gym angrier than when you walked in, you’re doing it wrong. Find a way to add a bit of levity to your life. This is my go-to for some light-hearted fun. (Don’t judge me.)

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Turkish Getup

WOD

12 Minute AMRAP

3 Snatch Complex*
Sprint down and back

*Snatch Complex is:

Power Snatch
OHS
Snatch Balance

Wednesday – 121024

Crease of the hip below parallel, knees driven out, barbell resting on shoulder shelf, super upright torso.

I’d take elbows pointed just a little higher, but since Rob is making the patented Jesse Novotney “Abs on, butt on, feet screwed into the ground” face, I’ll totally let that slide.

Impressive Front Squat, Rob.

Warmup

CrossFit Warmup
3 Rounds of 10

Strength

Front Squat
3@65%
3@72%
3+@80%

WOD

10 Minute EMOM
4 Hang Power Clean/Jerk (155/105)
DU’s rest of minute

Score is total number of DU’s

Mobility

Roll Calves on bar

Tuesday – 121023

CrossFit’s Hierarchy of Fitness.

The gist of the idea here: “Weak Base = Weak Peak.”  (Per Neil Jones)

I’m not saying there is unquestionably going to be a quiz this week over what forms the base of our fitness, but if you prefer to avoid extra burpees when possible, you would do well to AT LEAST know the following phrase: “The foundation is nutrition.” (This is Whole9Life’s founding precept.)

You would do very well to be able to respond to the following question: How does CrossFit’s Heirarchy of Fitness apply to me and my personal fitness goals? I mean, most of us don’t play sports, right? So why would it be important to know this?

Warmup

CrossFit Warmup
3 Rounds of 10

Skill/Strength

Snatch Balance

Adv – Work to heavy single
Int/beg – Work to heavy triple

WOD

“Cindy”

20 Minute AMRAP

5 Pullups
10 Pushups
15 Squats

Monday – 121022

Three things to keep in mind on today’s wall-balls:

1. Achieve full squat depth.

2. Reach full extension at the top.

3. Coordinate your headband, watch and nail polish with the rest of your outfit. 🙂

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

HSPU/Kipping HSPU

(Tutorial only available to those that subscribe to the CrossFit Journal.)

WOD

6 Rounds
10 MBC Wall Ball
10 Burpees
200m Run

Saturday – 121020

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Warmup

CrossFit Warmup
3 Rounds of 10

Hero WOD

“Nate”

20 Minute AMRAP

2 Muscle Ups
4 HSPU
8 KBS 70/53

Friday – 121018

You probably see these two characters running around in the gym with their fit mommy and daddy quite a bit. Ava’s got her OHS and toes to rings DOWN! As best as I can tell, Mason can run in circles with the best of ’em.

One of my favorite things about CrossFit is that it’s a family affair. Husbands and wives getting fit together. Kids hanging out and playing with rings and overhead squats and situps and swinging on ropes. Beats the heck out of PlayStation and Nintendo. (Granted, Mason is probably playing Angry Birds here.)

Sometimes it’s funny to me when someone brings up the notion that CrossFit is an intimidating atmosphere. Loud and angry music. Fitness Monsters. Weights dropping. But at the end of the day, we’re just a bunch of good ol’ boys and girls who hold ourselves and our families to a higher level of health and wellness. For the health of it. (ba-dum, ching!)

Warmup

CrossFit Warmup
3 Rounds of 10

Then, Burgener Warmup

Strength

Power Clean
5@55%, 5@65%, 5+@75%

WOD

21-15-9

Pullups
Ring Pushups
GHD Situps

Thursday – 121018

Day 18 of 50. I think my pushups are getting better. Anyone else seeing improvement?

(*You’re* welcome, ladies.)

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Muscle Up Progression

(For your viewing pleasure: the world’s most virtuous Muscle Up. This is what Virtuosity looks like. Performing the common, uncommonly well.)

WOD

Partner WOD

6 Rounds

Partner Wheelbarrow – 50′
30 Partner WB Situps
50 Double unders