WLC Finals – Spring 2013
25 reps each
KB swings (53#/36#)
Knees to elbows
Alt lunge steps
Flutter Kicks 2=1
Wall ball (20#/14#)
Cori Stengel B-day wod
15 min amrap
50 Hand-to-hand swings 24/16
40 Figure 8′s
30 Goblet squat
20 KB snatch
I had an amazing Easter. I spent it with dear friends, laughing, listening to music and trading Easter bonnets. I felt really blessed and present to how wonderful my life is and how fortunate I am. I was reveling in the abundance of it all.
Later in the evening, we watched a movie and I received a text from a friend. He asked me to call him. He had sad news. My heart dropped and pounded in my chest. I knew someone had died. I called him on my way home. A marvelous woman, Clarissa had died of cancer. He had known her forever. He described her to me but I do not remember her. He assured me that I would know her if I saw her but that will never happen. She was our age. A mother of two. She had a spark and a presence, he said. She was always on.
He asked me what it all means, how can this happen, what do you take away from this?
I thought for a long time before I answered him and then I said that I think what there is to do is pursue your joy with abandon and to tell the people in your life that you love them and then tell them why. We spoke for a long time about how precious, delicate and unpredictable life can be. How you have to appreciate each moment and each relationship.
We spoke about my dad and the realizations I have had about him lately. How I wish I could tell him how the gym is doing. How proud he would be of me and how much I miss the validation of his pride. There is no one whose approval meant more to me than my fathers and yet I pretended my entire life that I did not need it…did not care about it. I wish that I could have let him know just how much it meant to me but I did not know until he was gone…until it was gone.
SO, the moral of my Easter parable is that each and every one of us should be actively pursuing our dreams, our goals, our joy. Everydamn day. Put yourself out there. GO FOR IT (one of my dad’s favorite sayings/sentiments)!!!! Tell your people that you love them. Live every moment to the fullest. Do it anyway!!!
I love you guys so much! Heather
A. Back Squats with 3sec hold at bottom
B. 5 Rounds for time
9 Deadlifts 135/95
6 Hang Snatches
3 O/H Squats
A. Back Squat 3 sec descend
B. 5 Rounds for time
6 Hang power cleans
3 Front squats
When I stepped into Undisputed for the first time, I had a huge gut, smoked a pack a day, and lived off fast food and soda. Thanks to Tait, CrossFit, Jiu Jitsu, and MMA, I was able to turn myself into an athlete and start living a much healthier, happier life.
It’s been almost 6 years since I started and it’s consisted of a lot of little gains over time, never waking up in the morning and having all these huge new skills and a six pack. A year and a half ago, I was already coaching CrossFit for a couple years, so my level of fitness and diet were pretty high up there. Even taking that into consideration, after 8 weeks of doing the Whole Life Challenge I had a completely new outlook on my diet and training. I’ve done 4 of them now and every single time I get all new, amazing results. All because I pay higher attention to my diet, make sure I exercise at least 10 minutes a day, stretch at least 10 minutes a day, and take fish oil every day.
It’s pretty simple but it’s things I would never do consistently without the accountability that the WLC provides.
In this lifestyle, why would I not take every opportunity available to improve?
You can join us in the challenge and by clicking HERE.
WLC Before and After
20 min amrap
2 player WOD
Row 20 calories
30 KB Swings 24/16
30 Toes to bar
30 Overhead alt. lunge (45#/25# plate)
Two players perform the entire WOD.
First player begins and completes the row. When that player has completed the row, they move on to burpees, and then the second player may begin the row.
WHY CROSSFIT FOR SNOWSPORTS OR ANY SPORT?
Snowboarding and skiing require a lot of skills. Endurance, agility, and coordination among others. Other sports or vacation time can, for many people, mean returning to the slopes after months off. Athletes serious about improving want to make the most out of the time they do get. Injuries and athleticism can get in the way but can be avoided with the right training and mindset.
“In most snowsports, it’s important to build a strong base of aerobic fitness, because that’s what’s going to allow you to be on the hill longer and reduce your chance of injury due to fatigue.” “At the same time, skiing and snowboarding are anaerobic activities, which means that they require short, intense bursts of energy interspersed with rest periods.”
This is where CrossFit comes in. “You have to train for this high level of anaerobic output. “It’s a different focus than building your aerobic tolerance.” The need to supplement an aerobic base with anaerobic training is what sets skiing and snowboarding apart from other sports. Functional movements force balance and range of motion into the equation, which resembles skiing and boarding. In my experience the CrossFit program pivots on five main points: focus, balance, strength, range of motion and longevity. Which helps it give an edge to compete at the highest level of the sport, without injury.
No Time Like Now
To quote a phrase, it’s never too late to get started. Even if you haven’t been conscientious about training in the off-season, you should focus on a regime during these spring days before the snow flies again. “After all, you can’t get up to the slopes and expect your body to do something that it can’t even do on dry land’.
Again, preseason training is for everyone. The suggestions offered here are intended to either motivate you to develop your own regime or tailor the one you have for more effectiveness. Who knows? Feeling sore after a day on the slopes, or even incurring an injury, may become a thing of the past.
Yes I know that spring is around the corner, but for all you skiers and snowboarders, for that matter ANY sport-goers. CrossFit will and has done wonders for me, and I promise will do the same for you. So make the right choice, train diligently, eat to perform, join the Whole Life Challenge and have fun.
5 rounds for time
10 O/H Squat 135/95
5 Rounds for time
15 O/H Squat
35 Double unders
A. Split Push Press Behind The Neck(rack)
B. 15 min amrap
4 Pull ups
8 KB swings 24/16
10 DB Press 35/20
12 Knee to elbow
A. Tall Split Jerks(rack)
B. 5 Rounds for time
4 Muscle ups
8 KB swings 32/24
10 KB Press 24/16
12 Toes to bar
So You Wanna Kip…
Lately in the gym it seems that a lot of people are wanting to work on their kipping/butterfly pull ups. Which is awesome! Kipping and butterfly pull ups are fantastic gymnastic movements which not only allow for great conditioning but they look totally sweet. So while everyone is working on mastering those movements, we should review a little about strict pull ups.
I was overweight for most of my K-12 career. Gym class and “working out” wasn’t something I looked forward to or was good at; I did enjoy lifting weights but my concept of “lifting” was three to four sets of ten and then try for a one rep max. Pull up bars required some impossible strength that I just didn’t have; to say that I hated pull ups would be an understatement.
I don’t hate pull ups anymore but I’ve been left with an empathy for everyone who does, they can be harrowing. For a lot of people who don’t have stricts it can be nothing more than pain and suckitude just hanging from the bar. Then along comes kipping and it makes individual pull ups much easier by incorporating the hip into the movement. With pull ups now easier people tend to forget about doing them strict.
Kipping pull ups(and butterflies more so) put a lot of strain on the shoulders. Just being able to perform a few strict pull ups requires you to have a level of shoulder strength that a person needs to protect against injuries from strain. A lot of times people start CrossFit physically unable to do strict pull ups so they start jumping or banded pull ups and stay there until they learn to kip and stay there, reverting to the band in workouts that require strict. Banded and kipping pull ups won’t make stricts easier and neither of those will build the strength and endurance that stricts do.
I do not mean to disparage kipping, banded, jumping, butterfly or any other pull ups. Whichever one you choose comes down to what your goals are. Metabolic conditioning, efficiency, and work output favors kipping while building strength, power and endurance comes from strict. Either way, proper care and attention when training will keep you safe and get you those results!
A. Barski Cleans
A. 3 Hang Power Cleans
A. Broad Jump
3 Attempts for longest
B. 6 rounds
Hands cannot leave bar for duration of WOD penalty is 3 Body Blasters
6 Deadlift (115#/75#)
6 Hang power clean
6 Push-ups (on bar)
B. 6 Rounds for time
4 Hang power clean
My dear friend Jennifer Pastiloff writes an amazing blog. Often, I do not have the time, energy or attention span to dig into a book but I have found it enriching and illuminating to read Jen’s blogs and the blogs of the guest authors that she shares. Jen encourages us to become active beauty seekers. She suggests that you stop what you are doing RIGHT NOW, look around you and ruminate on the 5 most beautiful things in your life at that very moment. It can be something you are looking at, remembering or appreciating. She recommends doing this often (once an hour) but if you can’t do that the most powerful times to do it are right before bed (the last thing you think about before you fall asleep dictates the mood of your dreams and the way you wake up) and first thing in the morning (beginning your day with gratitude positively impacts the way your day goes). Gratitude, in general, is something that I am attempting to put into practice regularly and I can feel the difference it is making for me. Why not actively seeking beauty?
So, what are your 5 Most beautiful things?
Right now, mine are:
1- A long conversation with a friend in need of a good listener and getting to be that person
2- Cleans sheets on my bed and folded laundry
3- Buttery popcorn and salty dark chocolate at a great movie with my favorite couple
4- The heavy sighs and squeaks of my sweet dog sleeping at the foot of my bed
5- The blooming tulips planted in memoriam of a a dear friend’s mom (in her yard and in mine)
What are your 5 Most beautiful things?
Please post to comments and follow @jenpastiloff on instagram and read her blog at www.manisfeststation.net. She writes beautifully and authentically and she makes you think.
A. Time vs tension
Over Head Squat 5 down 3 hold at bottom
B. For time
25 Hand Stand Push Ups
25 Double unders
55 KB swings 28/20
25 Double unders
55 Game Push ups
25 Pull ups
25 Wall balls 20/14
A. O/H squat 3 sec descent
B. For time
20 Pike push ups
50 Single jump rope
40 KB Russian swing
50 Single jump rope
40 Push ups
20 Ring rows
20 Wall balls
The other day I got a text from my best friend who lives in Wyoming saying that he took a co-worker to his first CrossFit class which prompted said co-worker to call him and let him know that he was so sore that he couldn’t walk. And thank you.
My friend told me that to let me know how good it felt to hear it and to thank me for getting him to turn his life more towards one of health and fitness.
I talk to my friend quite often but it’s actually been years since I’ve tried to get him to go into a CrossFit class. Just by seeing things on Facebook, he decided to do the last Whole Life Challenge which then turned to joining a CrossFit gym.
A lot of times, even in this digital, social network obsessed age, we really tend to not realize exactly how many people are watching us. Or that we actually influence those who are. Our entire lives are on display and I’m willing to bet way more people than you think are paying attention to what you are doing. So question the is, how are you influencing those who are watching?
18 minute AMCAP (as many cards as possible)
Hearts = Push ups
Clubs = KB swings 24/16
Diamonds = Box jumps
Spades = Ring dips
Reps = Value of card times 3
Face cards = 10
Aces = 11
Score is total reps
Bonus- Teams make their best 5 card poker hand.