“It’s better to have fought and lost,   than to never have fought at all!” What are you fighting for?  Post what you’re fighting for to comments.  We’ll see you all for some fun tomorrow morning at 7:30 am.

(5x)
30 – Double Unders (3:1 Singles)
20 – KBS (53#/35#)
10 – Box Jumps (28″/24″)

Sometime during the WOD complete a 750m row.

(This is a repost from a year ago, but I find it to be relevant and a good reminder.) STANDARDS Often we are asked why we adhere to certain standards for movements. Most of the time the standards that we uphold have to do with maintaining a complete range of motion (this is where you will get the best results) and sometimes these standards have to do with safety (ie box jumps, landing on the box and not letting your heel hang over, thus avoiding a possible achilles injury) and other times standards can be used for judging purposes (ie the CrossFit Games or our local event Leave No Survivors).

I always appreciate it when you are thinking about what we are doing, ask pertinent questions and then formulate opinions. CrossFit is a fitness that requires and is made better if you are thinking about what you are doing and not just mindlessly going through the motions.  To truly get the greatest benefit from CrossFit it is best to first understand what it is we are asking you to do.  If you are able to maintain proper form and technique then it is time to increase the load or intensity, or decrease load or intensity if not.

Think about the form you use in each of our movements.  If you are doing your best then this is all we ask.  When we see you letting your form slide and we know you have better, we encourage you to do better because we care.  At the end of the day if you don’t get to full depth or full lock out on a push up will your time be better? Yes, but will you see the best results? No.

This is not about the day-to-day score on the whiteboard, though admittedly it’s fun to look and see how you did, this is truly about you improving who you are.  You will be the best, strongest and fastest that you can be, if you are striving to maintain the standards of the movements that are set.  Do your best and let the rest take care of its self.

Happy Birthday Tandy Olsen!

TABATA WHhhAaaT?
Kettlebell Snatch (44#/26#) – Coaches Challenge (53#/35#)
Sit-Ups
Ring Dips
PVC Overhead Squats COACHES CHALLENGE Bottom-to-Bottom OHS’s

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to each of the four movements listed above with a one minute rotation break between exercises. Each exercise is scored by the total number of reps completed in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.

“There is nothing wrong with being afraid—but there is nothing more wrong than allowing that to be your master.” – Bobby Darin

Happy Birthday Scott Best.

9-6-3
Deadlift (225#/165#)
Lateral Jump Burpees (over your barbell)

40 Wall Balls (20#-10′/14#-9′)

3-6-9
Deadlift (225#/165#)
Lateral Jump Burpees

“A negative attitude is like a flat tire. you are not going far unless you change it!!”

Article of the Day: “Ego Vs. Integrity” from CrossFit Hollywood (CA)

Saddly we won't be doing our sprints outside But O the FUN we will have!!

5 Rounds – As Many Reps As Possible
2 min on 1 min rest
in minuet #1
3 – 10m Sprint Ladders to start then Max Rep Pushups
in minuet #2
3 – 10m Sprint Ladders then Max Rep Medicine Ball Squat Cleans

“If you don’t change your direction you are likely to end up where you are heading!!”- Coach B.

Why Runners Should be Rowers

By T.J. Murphy

CrossFit Endurance coach and 100-mile trail run fanatic, Brian MacKenzie of Costa Mesa, California, scrawled a simple looking workout set on a whiteboard in his home gym, then spent five minutes teaching me proper rowing technique. I was in need of a workout to help me retain fitness while I rehabbed a foot injury, so he directed me to a rowing machine—commonly referred to as an ergometer or “erg.” Then I endured one of the most challenging cross-training workouts of my life—for exactly 12 minutes.

“Rowing is an invaluable tool for runners,” MacKenzie said. “When you learn how to do it right it lights up weaknesses you didn’t know you had. It helps runners and cyclists find power in muscles they hadn’t used before.”

MacKenzie points out that rowing is a potent weapon in an endurance athlete’s cross-training arsenal, or as a replacement for running when injuries surface. “It’s no joke,” he said. “It’s some serious, lung-searing stuff. When an athlete is dealing with a foot or Achilles tendon problem, I’ve never found issues in replacing running with work on the ergometer.”

Lori Gallon is evangelistic about the magic that rowing can bestow upon an injured runner. A registered nurse who moonlights as a personal trainer at R.A.W. Training in Wildwood, Pennsylvania, Gallon said that rowing salvaged her dream of running the Boston Marathon.

In 2009, at 42, she qualified for Boston, but two weeks into a 15-week training plan targeting the 2010 event, she developed a stress fracture in her fibula. Per doctors’ orders, she was not allowed to run or jump for eight to 10 weeks.

“I couldn’t believe I had made it that far and I didn’t know if I’d get another shot to qualify for Boston,” she said. “I talked to other trainers at my gym and decided to use rowing to train for the race. I had nothing to lose.”

In place of key running workouts, Gallon used indoor rowing. “It’s all about proper technique,” she said. “If you don’t do it right it’s not going to work.”

Gallon’s doctor cleared her to run again two weeks out from Boston. “I did one five-miler and one 10-miler. Everything else I had done in the buildup had been rowing and doing CrossFit workouts.” Gallon finished the marathon in 4:20:26.

While running and rowing are similar in cardiovascular benefits, they differ in the muscular workout they deliver. Erin Cafaro, a 2008 Olympic gold medalist and member of the U.S. rowing squad, said that rowing punishes the body in different ways. “In one continuous motion rowing works legs, core, back and arms,” she said. “It’s a full-body workout.”

MacKenzie added that one of the chief benefits rowing offers runners is improved posture. “Runners typically have terrible posture, leading to bad form, leading to beating the hell out of yourself,” he said. Proper rowing, MacKenzie believes, helps runners develop robust midline stability to help shift running from smaller, weaker muscles such as hip flexors to more powerful muscles in the hips.

Properly performed rowing gives a runner a solid blast of cardio work, works the abs, core and lower back, and even develops flexibility in the hamstrings and calves.

Continue reading here.