December 23, 2010

Today’s WOD is “NUTTS”!!!!!!!!!

ELITE:

10 handstand pushup
250/155 deadlift 15 reps
25 box jumps
50 pullups
100 wallball shots 20lb-14 10 ft/8ft
200 double unders
Run with a 45/25 lb plate overhead 400 mtrs

BEGINNER:

Twenty KB shoulder presses
15 deadlifts
20 box jumps
20 pullups
30 wallball shots
50 squats
Run 400 with PVC overhead

OOF! I think that everyone would agree that this workout was indeed “NUTTS”! The hero workouts are named for fallen war heros. They represent the warrior nature in us all. You will need to access this nature to get through the hero workouts, as they are brutal. “Nutts” was named for this man-

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“It is a year ago today that our beloved Andy Nutts was killed in combat in Afghanistan. It was a tragic but noble death.

Last Christmas was especially hard on our Crossfit Vancouver family and even more so on Andy’s immediate family. Andy was a very special human being and his death struck us all very deeply. Climaxed by 1,000 people clapping in a standing ovation over his flag draped coffin for what seemed to be five minutes.

A year has passed and I can say that now when I think of Andy I may have a lump in my throat, but I smile soon afterward. I can only hope Richard, Jane and John can find peace with Andy’s death over the next year. Nuttalls you deserve this blessing. Our thoughts go out to you on this holiday season. No need to worry anymore…… Andy is just fine.”- from Crossfit Vancouver. December 22, 2010. Andy Nuttall was not only a brave and honorable soldier, he was also a certified Crossfit Instructor. RIP.

Tait Fletcher, our fearless leader, programmed this workout without knowing that yesterday was the anniversary of Andy Nuttall’s death. Talk about a cosmic kismit. We at Crossfit Santa Fe are proud to honor Lieutenant Nuttall by pushing ourselves to our limits while working through his WOD!

This WOD presented so many challenges. We find ourselves exhausted and struggling through an extraordinary amount of double unders and wall balls, after completing the HSPUs, heavy deadlifts, pullups ,and box jumps. It is important to stay aware of our range of motion(ROM), even in our state of exhaustion and in spite of our our desire to end with a great time. Which brings us to a very important distinction in Crossfit.  Is it more important to finish with a great time or to execute the movements correctly with full range of motion? We chose to answer this question by quoting some heavy hitters:

“-THESE GUYS ARE FOCUSED ON THE PROCESS NOT THE OUTCOME. How many of you guys out there are ’stop-watch whores’? You put out a sub 3 minute Fran but half of your thrusters you didn’t push your head all the way through, and 10 of your butterfly pull-ups were technically over the bar but not really? These guys aren’t like that. I get to workout with dutch pretty regularly and ALL his reps count. He is focused on the execution of the rep and not really the stopwatch. OPT – same way; look at all his videos and read the ROM requirements on the blog (borderline obsessed with the process). These guys focus FIRST on doing the movement flawlessly and SECOND on the clock. If your goal is to be the stud of your garage or gym, then this might not pertain to you BUT if your goal is to compete, then this has to be your mindset.”from Spencer Nix of Dallas CrossFit

…which inspired this from Maximus Lewin from Maximus Lewin Strength and Conditioning and Crossfit East Bay

“I feel that true excellence in CrossFit requires excellent form, regardless of speed. In some ways I am more impressed with a middle-of-the-pack athlete with HEART who does everything right, than a Firebreathing animal who cuts corners to make their blazing times even hotter. Of course what I really love to see is blazing intensity with excellent form. We want virtuosity!”

He goes on to talk about how he used to guess with wishful thinking when he lost track of reps and that he wasn’t necessarily concerned with full ROM. Now, he realizes that the only one he is cheating in that is himself and he has become vigilant in his pursuit of full ROM and he counts only reps that he is sure of.

On a side note, I want to share with you a story from our own Box. Mona Malec, one of our very  committed Crossfitters, shared something interesting and moving with me when she came in from her run with a 25 lb. plate over her head. She said that running that way made her remember why it was so hard for her to run when she first began Crossfit in June. I asked her what she meant and she shared that she had lost 40 lbs since she began with us in June. She said that running with that plate over her head reminded her of how difficult it was to run with that extra 40 lbs. Needles to say I cried(I am crying now)! Mona we are SO proud of you and you inspire us with your tenacity, your focus and your giggles!




you guys are the best

Comment by mona — December 31, 2010 @ 11:21 pm

Mobility WOD