Saturday – 121103

This is going to be a LONG and IMPORTANT post. Please bear with me. It needs to be read in its entirety. Hence the early posting.

THE NEWS

Let me tell you folks about Chris.

We began personal training in the fall/winter of 2010, and oh man, we started from scratch. Walking on the tread mill for 1min. Sitting on a bench and standing up as many as 5-10 times. Maybe 5-10 reps of 10lbs shoulder to over head. Then maybe a 5 minute break. You see, at the beginning, Chris would get REALLY nauseous as soon as her heart rate would start to go up. And all it took to get her heart rate up was something as simple as walking. Situps? Out of the question. Clean/Jerk/Snatch? We were a long way off. She got discouraged. Often.

But she stuck with it.

Eventually, we were walking on an incline on the treadmill. We started doing air squats – SLOWLY!! – and I even taught her how to push press and push jerk. Turned out she was reasonably strong. We were throwing 60-80lbs overhead after a while! But it took A WHILE. It wasn’t just a week or two. She slowly progressed over the course of 3-6 months. We started deadlifting some decent weight, and we were doing slight jogs soon enough. She hadn’t run in decades. Literally, she had not run in DECADES.

Let me tell you about Chris now.

As soon as I knew CrossFit 314 was officially a go,  I mailed Chris a contract to sign up, and she sent it back immediately. She started unofficially coming in before we opened in mid-August, and she religiously worked out 2x/week. She hadn’t worked out in a group setting like this before, and you all know that CrossFitters are super intimidating. Admittedly, they definitely can be. But she just put her head down and got to work. I think she likes to say something to the effect of, “Let me do me, you just do you.” (It’s from some pop song or something.)

She recently added a third day to her weekly workout regimen. She recently completed a scaled version of Annie, cutting the situps in half and scaling the Double Unders to Single Unders. (Chris hadn’t jumped rope in decades either. Actually, maybe ever?) Recently, she hasn’t stopped in the middle of a WOD because she’s nauseous. She just keeps pushing through. She runs and rows on the regular and is working her tail off to get her chin above the bar on a pullup with a band.

Most recently, she completed a 12min Snatch/Sit-up workout as Prescribed, and posted a pretty good score to boot.

If you know Chris and see her on the regular, do me a favor and give her a handshake, a high five and a hug. And a HUGE congratulations. If you don’t know Chris, but for some reason or another you’ve read this post, give her a shout out in the comments or on Facebook.

I speak on behalf of the CrossFit 314 community, the owners, and in a very personal way having known her myself for the last two years and having been with her from the beginning when I say, “Chris, we are extremely proud of you. You are an inspiration. Please, keep up the good work. You’re the reason we do what we do.”

THE HERO WOD

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Warmup

CrossFit Warmup
3 Rounds of 10

WOD

“Glen”

30 C&J 135/95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Jesse – 29:12 as Rx’d

THE SCALE

This workout will take a good amount of time. I’d say you should shoot for 35 minutes, with an upper time cap of 40 minutes. Towards that end, you should walk into class knowing how you will scale the following:

Weight – The clean and jerks should be completed within 5-8 minutes.

Distance – The runs should be completed in about 5-10 minutes each. 800m is a good scale for most. 400m is fine as well.

Movement – Rope climbs should be scaled to pulls from the ground to standing upright. You may also scale them from full rope climbs, to say, three pulls up the rope, regardless of how high you get. The clean and jerks may be scaled to hang-power-clean and jerks. The burpees may be scaled to up-downs.

Reps – You are not to scale the reps on clean and jerk. Complete all 30 at a lighter weight. The rope climbs may be scaled on reps if you can make it to the top of the rope, but 10 rope climbs might be out of your wheelhouse. Five would be a good number to shoot for. Three is fine as well. Rope climbs are to be completed within 5-10 minutes. Burpees should DEFINITELY be scaled by reps, even if you are scaling the movement to up-downs. They should be completed within 7-10 minutes.

Partner – Anytime there is a HERO WOD posted, feel free to partner up and complete the workout in its entirety. You and your partner may still need to scale appropriately to complete the workout within the given time domain.

FINAL NOTES

If you are coming in tomorrow, it would be good to arrive maybe 15 minutes early. I will be there at 8:30am. We will finish our warm-up by 10 minutes past the hour and begin the WOD by 20 minutes past the hour.

You should know your scale before you walk in the door. I’d even recommend having it written down.

The WOD will be completed by the top of the hour. Plan to spend 5 minutes laying on your back, 5 minutes picking up your weight, and 5+ minutes stretching. If you have somewhere to be immediately following your workout, plan your time accordingly.

Finally, CrossFit is about Forging Elite Fitness. That is our aim. Towards that end, you should scale the workout to fit the given time domain in order to achieve a higher level of intensity and thereby maximize your increase in fitness. That being said, CrossFit is bigger than just a fitness routine. We are a community of friends and a support group for one another. We often honor fallen heroes. Towards that end, there is something to be said for completing a HERO WOD as Rx’d regardless of how long it takes. If you would like to complete this workout in its entirety either in fellowship with your community or to honor Glen Doherty, I absolutely approve. This workout could take some as long as 60-90 minutes to complete. Plan your time accordingly.

We welcome any drop-ins from our local CrossFit community to honor this fallen hero. Your effort and sweat will cover the drop-in fee. It is not the right day to introduce your friend to CrossFit, but it is the right day to recruit others to share in our appreciation for Glen Doherty. If we are packed to the gills to honor this fallen hero, awesome. We will institute a stagger start. If you would be so kind as to RSVP on Facebook, I would appreciate it.

If you made it to the bottom of this huge post, thanks for reading. I appreciate your time and attention. See you guys/gals soon.

Friday – 121102

*Image courtesy of the Internet

Saw a good amount of Virtuosity in our Front Squats last night for those who made it in before heading out for some Trick-or-Treating. Loved it.

I’m a pretty firm believer that everyone has something they do remarkably well. Neil’s is probably Overhead Squat or Snatch. Tim’s might be one or both of the Olympic lifts or even wood-working. (Have you guys seen our boxes? You should see the rings/tables/anything that he makes.)

My most Virtuous skill definitely revolves around running. Probably not my stride, which is moderately Virtuous, but my pacing in long events. It is impeccable. There is a lot of Virtuosity in my wedding reception dancing as well.

What is your most Virtuous skill?

Warmup

CrossFit Warmup
3 Rounds of 10

Strength

Max weight ring dip

WOD

21-15-9

Ring Pushups
Deadlift 255/185

(Video only available to subscribers of the CrossFit Journal. Don’t subscribe yet? I give up. **rolls eyes and shakes head** Just kidding. Click here.)

Thursday – 121101

From a client when I asked whether they had lost weight:

Thank you.  I have refused to step on the scale so I don’t know.  I decided this time around that it was about doing the right things and feeling good about it and not the number on the scale.

Pretty much stopped me in my tracks as this is 100% the right attitude to have. I’ve actually gotten that answer in a few various forms from a number of different people. Makes me  love doing what I do.

Keep up the excellent work, crew.

Warmup

CrossFit Warmup
3 Rounds of 10

Strength

Power Clean
5@65%, 3@75%, 1+@85%

WOD

12 Minute AMRAP
10 Power Snatch 75/45
15 Situps

Wednesday – 121031

Enlarge image

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

Handstand Practice
Wall hold, freestanding, walk

Strength

Front Squat
5@65%, 3@75%, 1+@85%

WOD

“Baseline”

500m Row, 40 Squats
30 situps, 20 pushups
10 Pullups

Tuesday – 121030

This cracks me up. You know how Al Gore claimed to invent the internet? Angie is claiming to have invented the CrossFit Journal.

Just kidding of course. She’s been logging her workouts, 1-rep-max lifts and Benchmark WODs like a good little CrossFitter. If you’re not keeping a workout log, get right or get left. It’s critical.

Warmup

CrossFit Warmup
3 Rounds of 10

Skill

DU/TU Practice

WOD

10 Clean & Jerks 185/125
20 Pullups
30 Kettlebell Swings 70/53
40 Situps
50 Burpees
60 DU

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