North Scottsdale CrossFit

Friday!

Workout of the Day

5 rounds

Deadlift x 3

rest 30 seconds

Pullups - AMRAP in 30 seconds

Rest 3 minutes

_________________________-

5 rds for time

10 kettlebell swings (70/53)

200 m run

Tourney Time

Ya'll know today the NCAA basketball tournament kicks off!  Don't forget to take a break and get a wod in.  Try to stay marginally clean in your eating, and enjoy!

 

Workout of the Day

Three sets of:
Front Squat x 4-6 reps
Rest 90 seconds
Ring Rows x 12 reps
(movement should be slow and controlled, body aligned from ankle to hip to shoulder at all times)
Rest 90 seconds;
and then,
For time:
25 Sumo Deadlift High Pulls (heavy – 95/65 lbs.)
50 Wall Ball Shots (20/12 lbs.)
75 Double-Unders

Equipment requirement: Lap watch

It can be very instructive to know what your split times are for each round of a workout, each part of a workout, and how those change within a workout and as you continue training.  I use a Timex Ironman watch, and there is plenty of opportunity to hit the button and measure split times while transitioning between elements.  It also tells me what lap I am on, so if I am only timing rounds, I just look at it to find out what round I am on.  You can learn how long you are able to go at full speed and how to best optimize your workouts. 

Workout of the Day

Five sets of:
Push Press x 2-4 reps
Rest 60 seconds
Knees to Elbows x 8-12 reps – strict, no kipping or swinging
Rest 2 minutes;
and then,
Rounds of 21, 15 and 9 reps for time of:
115/75 lb. Push Press
Pull-Ups
(take the push press from the ground, not a rack)

(yet) understood

Grammar lesson kids!   In the following sentence:  Take the garbage out.   What is the subject of that sentence?  There is only one noun (garbage) and that is not the subject, it is the object of the verb, take.  The subject is actually "you."   But it isn't in the sentence.  This sentence has as it's subject what is called "You understood".  The sentence actually reads like this:  (You) take the garbage out.  You is the subject. We all know that is who the subject is when I am talking to you and say, "Take the garbage out."  I want you to do it.

In the same way, I am introducing the concept of Yet understood.  When someone says, "I can't squat that much,"  "I can't squat that deep,"  "I can't get my elbows up high enough in the rack position," "I can't squat snatch," "I can't activate my shoulders," "I can't do a handstand pushup,"  I am attaching the (yet) understood at the end.

As follows:

"I can't squat that much (yet)," "I can't squat that deep (yet)," "I can't get my elbows up high enough (yet)," "I can't squat snatch (yet)," "I can't activate my shoulders (yet)," "I can't do a handstand pushup (yet)".   

So, take away the parenthesis, lose the 'understood' portion.  Just finish your sentence.  You can't fill-in-the-blank....YET.  That's what CrossFit is about.

 

Workout of the Day

3 sets of

Power Clean x 3

rest 90 seconds

Ring pushups 12-15

rest 2 minutes.

________________

3 rounds for time

12 Deadlifts (Use Power Clean weight)

400m run

Paleo Challenge Sprint to the finish!!

Hey everyone, our Challenge ends March 23rd, so we have only 8 days left.  Time to tighten up for the last week if you've been a little lax recently.  Check out what Tribal CF has been eating here.  They are a little behind us, so we'll have to wait for the results and to vote on the winners.  Great job staying consistent posting what you have been eating on twitter!  Keep it up!

Workout of the Day

3 sets of:

Back Squat x 5

rest 90 seconds

max pushups (if you can do more than 20, do ring pushups)

rest 2 minutes.

_______________

3 rounds for time

15 box jumps (30"/24")

30 situps

Boys wanted

More excellence from the Art of Manliness, this is from some book on public speaking in 1900.  Obviously, this isn't really gender specific (Especially in our case) so apply it to yourselves, ladies!  But so much of it does apply to CrossFit, and of course, to broader life.

Boys Wanted

Boys of spirit, boys of will,
Boys of muscle, brain and power,
Fit to cope with anything,
These are wanted every hour.

Not the weak and whining drones,
Who all troubles magnify;
Not the watchword of “I can’t,”
But the nobler one, “I’ll try.”

Do whate’er you have to do
With a true and earnest zeal;
Bend your sinews to the taswk,
“Put your shoulders to the wheel.”

Though your duty may be hard,
Look not on it as an ill;
If it be an honest task,
Do it with an honest will.

In the workshop, on the farm,
At the desk, where’er you be,
From your future efforts, boys,
Comes a nation’s destiny.

CrossFit:  Scalable

Workout of the Day

Three sets of:
Deadlift x 4-6 reps
Rest 90 seconds
Ring Dips x 12 reps
Rest 2-3 minutes;
and then,
As many rounds as possible in 15 minutes of:
20 Kettlebell Swings
20 Box Step-Ups with Kettlebell (10 each leg)
100 Meter Suitcase Carry

Enthusiasm

More from The Happiness Project

"Enthusiasm is more important to mastery than innate ability, it turns out, because the single most important element in developing an expertise is your willingness to practice."

Its no surprise that the best crossfitters are the ones who have put their time in.  It can be steady drips over long periods, or lots of practice in a shorter time frame, but it is so important to practice and make sure your movements are solid.  How is your rack positioning and flexibility?   How's your squat, or push press?  The basics you can practice at home or before class with little more than a broomstick (or $2 worth of PVC).   Don't be discouraged comparing your form, scores, or loads with others.  Compare with yourself and look to improve a little bit each day.  Practice.  But only if you are enthusiastic!

 

Workout of the Day

Three sets of:
Thrusters x 12 reps as quickly as possible
(pick a weight that is a struggle for 12 reps, but doable under 60 seconds.)
Rest 90 seconds;
and then,
Five rounds for time of:
12 Pull-Ups
12 Burpees

Team Row

Workout of the Day

Five sets of:
Clean Pulls x 3 reps
(Thanks as always to our friends at Catalyst Athletics for the great instructional videos.)
Rest 60 seconds
 60-90 second plank hold – and if you cannot hold that long, just hold for an elapsed time of 60-90 seconds, resting only as much as needed and then resuming the hold.
Rest 90 seconds;
and then,
Four rounds for time of:
Row 250 Meters
Run 200 Meters
(This workout will be performed as a relay race in teams of three or four.  The moment one member comes off the rower, the next teammate may begin rowing.  The workout is completed when each member of the team has rowed 1000 meters and run 800 meters.  If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.)

Triggers

How are your goals going?  If you aren't making the progress you should on your goals (especially if your goals are in the gymnastics realm-pushups, HSPU's, the like) you may need a little help.  I've found that when I can do something ANYTIME, it means I procrastinate it to never.  There's always a reason not to do my pushups NOW, and plenty of time LATER when I can do them.  After all, I can do them ANYTIME.

So, you need a trigger.  You need a rule that will help you get your practice and your work in.  For me, this might be: Everytime I eat, I do max pushups.  Or everytime I get in the car, max pushups.  Or check email.  Or twitter.  Or Facebook!

So, what should your trigger be?  Here's how to select a trigger:

• Find out how often you want to do your work.  Then find something that lines up with that frequency. Could be:

• Eating
• Brushing teeth
• Email
• talking on the phone
• smoke break
• FB
• Etc
• Then, make a resolution to yourself, I will (insert work here) everytime I do my trigger.   Could be 25 pushups, Handstand work, whatever.

Workout of the Day

Five sets of:
Press x 3 reps
Rest 90 seconds
Unilateral Hip Bridge x 12 reps (each leg)
(Check out the fabulous Sage B. demonstrating how to perform a unilateral hip bridge.)
Rest 90 seconds;
and then,
Three sets of 4-minute “Cindy” sprints (5 Pull-Ups, 10 Push-Ups, 15 Squats) – Perform as many rounds as possible in 4 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.  Score total number of rounds completed.

Growth

From Gretchen Rubin's book, "The Happiness Project,"

"Happiness," wrote Yeats, "is neither virtue nor pleasure nor this thing nor that, but simply growth.  We are happy when we are growing."

Of course.  Growth.  Growth explains the happiness brought by training for a marathon, learning a new language, collecting stamps; by helping children learn to talk; by cooking your way through every recipe in a Julia Child cookbook.  My father was a great tennis player and played a lot when I was growing up.  At some point, he started playing golf and, over time, gave up tennis.  I asked him why. "My tennis game," he explained, "was gradually getting worse, but my golf game is improving."

Isn't that true?  To know if you are growing, you have to record your efforts.  Dust off that workout journal.  Recommit to your goals, and strive forward to achieve them.  You'll be happier.  In the striving, and eventually in the achieving.

Kevin Snatches PR 215# from North Scottsdale Crossfit on Vimeo.

Workout of the Day

Three sets of:
Front Squat x 4-6 reps
Rest 90 seconds
Knees to Elbows x 8-12 reps
Rest 2 minutes;
and then,
Three rounds for time of:
Hang Power Cleans (155/105 lbs.) x 6 reps
Box Jumps (24″/18″) x 12 reps
400 Meter Run