WOD Blog

2/1 Whole Life Wednesday

1/31/2017

We were rowing in chill mode for our 10K last week. Jack Johnson will not be on our play list for today's 250m sprints. We're going to go FAST today! Turn up the music and row HARD!
It's Whole Life Wednesday! TODAY IS THE LAST DAY TO JOIN THE WHOLE LIFE CHALLENGE! If you feel left out, despair no longer! If you regret you didn't join up last week, turn your ship around now! Today is the last day to make an important step towards getting your life back on the rails.

Our Whole Life Challenge Weekly Lifestyle Practice is to support each other.

Every day this week we are encouraged to say something positive and supportive to three people in our lives. Lucky for us, this is already a regular practice for most of us at True Spirit CrossFit. Everyday I hear claps, cheers, whoops for each other. I see high fives, pats on the back, and knuckle bumps in every class. Thank you for making our gym a positive and fun place for everyone!

Here's what the WLC folks have to say about being supportive of each other:

It’s said that if you want to go fast, go alone. If you want to go far, go together. Doing things alone is often a convenient path — you get to move at your own pace, no one tells you what to do, and no one else’s messy problems can bring you down. You are the beginning and end of any decisions about how things go.

While going it alone can sometimes be nice, it has its limitations.

Over time, doing things alone can hinder your progress — and it’s definitely not as fun. There is no one to mention that you might need to slow down, to offer objective guidance on what to do, and to support you during your messy problems. It’s easy to take that kind of stuff for granted, but without friendly outside eyes, you might never get a clear picture of what you’re stuck on — or even what you’re doing well.

Being a part of something where everyone is chasing the same goal can open a world of possibilities.

In giving support, you also receive it. In being a part of how others solve their problems, you can become inspired to conquer your own. In sharing in the success of others, you may find a renewed commitment to your own goals or a recognition of your own accomplishments.

Most importantly, by being part of a team, you’ll open the number of eyes and minds that are committed to your success in ways you might not have imagined.

TODAY IS THE FINAL DAY TO JOIN OUR WHOLE LIFE CHALLENGE TEAM! Click the image above to join us.

Today's Workout
Gymnastics Pressing Progressions: 3-5 Rounds not for time. Pick a tuck or L hold, handstand push-up, ring dip and pistol progression you can do. You can pick a progression from different levels as needed.

Level I

30 sec tuck hang from bar
5 downward dog handstand pushups (HSPU)
10 second ring support hold
5 pistols each leg with a box

Level II

30 sec tuck hold on parallettes
3 strict partial range of motion (ROM) HSPU
10 second dip support hold
5 pistols each leg with bands

Level III

30 sec L hold on parallettes
3-5 strict full ROM HSPU
3-5 strict ring dips
5 pistols each leg

then,
Row 6 x 250m row
Rest no more than 2 mins between efforts.
We are working on being fast, fast, fast today! These should be all out sprints with plenty of time to recover in between efforts. Row these at a 1:2 work rest ratio. Your fastest 250m counts toward BTWB Speed Fitness Level. Good luck!

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1/31 Technique Tuesday

1/30/2017

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Today's workout is all about technique. Most folks have little trouble with the shoulder press, they feel confident with the push press, and then everything falls apart with the jerk. The jerk requires speed and the mental toughness to convince yourself to get under a heavy bar. Everyone can and should be able to jerk more than they push press. It's a matter of timing. You MUST get back under the bar.
The fellas at Barbell Shrugged have a terrific three-part video series on learning the jerk. Take some time to watch it before class today and get psyched to lift some heavy weight overhead!
Watch Part 2 - The Dip & Drive here.
Watch Part 3 - The Catch & Recovery here.
Today's Workout
True Spirit Press Total
Find your:
1 RM Press (strict)
1 RM Push Press
1 RM Jerk (push or split)
Use the heaviest weight you lifted to begin the next lift. For example, if the heaviest weight you pressed is 85#, you will start your push press attempts at no less than 85#. If your heaviest push press is 155# you will start your jerks at no less than 155#.
If you fail an attempt, you may try three times to make that weight, but you can not go back down in weight.
We are working upper body strength, coordination, balance, power, and mental toughness. Good luck!
The Press counts toward your BTWB Power Lifts Fitness Level and the Jerk counts toward your BTWB Olympic Lifts Fitness Level. Everyone today can do this workout as prescribed as long as your attempts are with a barbell.
Compare to April 21, 2016

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Thirty bucks gets you a limited edition Femme Fatale shirt, bragging rights and unlimited classes for a week.

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1/30 Mobility Monday & Happy Birthday Sarah Anderson!

1/29/2017

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Today is another great example of the brilliant CrossFit Games Open programming mind of Dave Castro. While some of you might be discouraged by the inclusion of the muscle ups, don't worry. When I did this workout in 2014, I got through only 10 reps of the power cleans. That's what makes this workout so brilliant and brutal. You are limited by time and of course skill.
If you don't have toes-to-bar, no worries! You still get a score of 60 from the row, then you can scale to knees to elbows or hanging knee raises.
The Open is a great test or your mental and physical fitness. We will be forming Intramural Teams for the 2017 CrossFit Games Open. Each team competes for points and bragging rights. We will divide up participants evenly amongst two teams. Here's the points breakdown.
1 point - Register for the 2017 CrossFit Games Open
1 point - Complete The Open workout
1 point - Complete The Open workout at the FREE Friday Night Lights event
3 points - Finish in the top 3 Rx'd
3 points - Finish in the top 3 Scaled
2 points - Get a PR or do something for the first time
5 points - Spirit of the Open - awarded at the end of each Friday Night Lights event
The 2017 CrossFit Games Open starts Feb. 23rd. We will do Open Workout 17.1 in class on Friday, Feb 24th. Be a part of something special!
BUT FIRST - Register for FEMME FATALE WEEK! Complete the RSVP form below so I know how many shirts to order! Femme Fatale is a great way to prepare for The Open.

Today's Workout
CrossFit Games Open 14.4
As many reps in 14 mins as you can of:
60 Row for calories
50 Toes-to-bars
40 Wall Balls 20/14
30 Cleans 135/95 lbs
20 Muscle-ups
Do this workout as prescribed, even if you don't make it through the entire chipper, and it counts toward your BTWB Light Fitness Level.
Want to know how Annie Thorisdottir's coach prepped her for this workout? Watch this video.
Compare to Sep 6, 2014