WOD Blog

9/1 Transformation Tuesday

8/31/2020

Good Luck Jessie and Hunter!

We are so sad to bid farewell to Jessie and Hunter. Jessie has been with us since October 2016 and Hunter joined our community in September 2019.
It has been an absolute pleasure watching these two transform into a dynamic duo of body changing, hard charging, WOD slaying firebreathers.
Between the two of them they have lost nearly100 pounds! THAT IS INCREDIBLE!
Recently Jessie summed up her TSCF experience. In her own words, she has:

"Gone from 0 pull-ups to 10 strict pull-ups and a max set of 21 kipping pull-ups. I've recently done several workouts that have 150 pull-ups in them (Chelsea, Eva, Emily) and my first full Murph with a 20# weight vest. Never in a million years thought I would be able to do any of these things.
When I started I couldn't even do a ring hold - I remember Coach James having to stabilize my arms so they didn't fly out to the sides and now I can do a max set of 13 strict ring dips, was able to do Elizabeth Rx, and that muscle up.... I am coming for you!
I've been able to deadlift more than twice my body weight (255 recently) and back squat over 200 lbs.
I can do handstand push-ups and (thanks to Dover) handstand walk over 25 feet.
But mostly, I see myself differently. I appreciate my body for what it can do - not that it takes up less space. I am proud of being strong, proud of being a woman with muscles, and (thanks to all of you) I know I'm even stronger than I think I am."

It's every Coaches dream that our athletes do the hard work, take charge of their nutrition, spend time on recovery, and become better people for it. Jessie and Hunter have impressed us and we just know that they will greet this next adventure with aplomb and alacrity. Good luck you two!

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8/31 Motivation Monday

8/30/2020

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Kris get OUTSTANDING extension in her hang power clean! Clean like Kris today!

I have written several times about the importance of competition. I've heard it said that competition develops character. I completely disagree. Competition reveals character.
You often hear us Coaches talk about the difference between training, practicing and competing. In class, everyday, you are training and practicing. This means you're scaling complexity, managing load and volume for a specific stimulus, and working on mechanics and consistency.
Training and practicing are what make you better, more efficient, and ultimately faster, stronger and more fit. If you're competing in class by comparing your times/score to others you are missing a HUGE opportunity to work on your own fitness. If you are competing in class you are letting your ego get the better of you. Your ego is not what's going to make you faster, stronger and more fit. Your ego only cares about right now. It doesn't care about the progressions, the process, the mechanics, or the consistency. But, you need the progressions, the process, the mechanics, and the consistency to get faster, stronger and more fit.
The time for being competitive is when you're in an actual competition, AND that time is coming (just like winer:)
I'm SUPER excited to announce our in-house competition the September Showdown.
The September Showdown is a 4-week in gym competition. We will divide everyone in the gym and all of our remote athletes into two super teams based on our median weight. Everyone over the median weight will be on team RIG SHAKERS and everyone below the median weight will be on team WOD SLAYERS.
The competition is every Monday starting September 14 and ending on Monday, Oct 5. There will be Rx'd and scaled versions of each workout.
ALL OF YOU have a chance to earn points for you team. Here's how the scoring works.

SCORING
The September Showdown is built to have some fun and some friendly in-gym competition. Scoring reflects those goals:
1. Teams are given 1 point for every athlete who completes the Monday workout. Show up to class on Monday and earn a point for your team.
2. Teams are given 3 points for every athlete who PRs or does something for the first time, e.g. first toes to bar, pull-ups, double unders, heaviest clean, etc.
3. Teams are given 3 points for every athlete who finishes among the top 3 women or top 3 men in the gym per workout (Rx'd and Scaled).
4. Some of the workouts have additional opportunities to earn points.
SO GET EXCITED! The coaches have come up with some OUTSTANDING workouts. Would you care to guess what they are? I'll award 5 points to anyone who correctly guesses one of the workouts. Share your predictions in the comments.