HAPPY HALLOWEEN- BYOP(Bring Your Own Pumpkin)!!!!

WOD:

PUMPKIN POWAH:

4 ROUNDS FOR TIME:

25 Walking Lunges with pumkin overhead

25 Situps with pumpkin

15 pumpkin facing burpees

200 meter run with pumpkin


Fear

~a distressing emotion aroused by impending danger, evil, pain, etc., whether the threat is real or imagined; the feeling or condition of being afraid.

Saturday Oct 29, 2011

Dear Fear,

Lately, old friend, you seem to have taken over many of my decisions.  I had thought for a while that I had stopped using you as my sole guidepost.  Well, I have noticed lately that you have roared back…taking over my thoughts and choices.

What I have learned from our old encounters Fear is that you didn’t really take over anything…I am the one who handed it over to you. I choose to take it back from you.

I will not summarily dismiss you Fear…I know there are times when I do need to listen to your warnings…but not now.  Your insistence that I should stay away from the gym have not served me.  While I do need to listen to your concerns about my back, the lies you are feeding me about the guilt I should be feeling about spending time at Undisputed are hurting me.

Thankfully, something more powerful stepped in the other day to help me see you clearly…it was Grief.  Guess where she showed up? Yes, right there~during the workout~on the floor at Undisputed. Instead of walking away from Grief I embraced her…and guess what….no one at the gym judges me for that embrace.  In fact, I was in turn, embraced fully by Tait.

So your warnings about the judgement…they were imaginary.

Thank you for your concerns, especially for my injury and I will listen when I really need to hear. For now, there are other choices to make. So please, I am asking you, no telling you to step away from me for a while….I promise, I won’t judge you.

mona


FRIDAY IS BRING A FRIEND DAY!!!

IT’S THAT TIME AGAIN,  WHEN YOU GET TO BRING A FRIEND TO THE GYM WITH YOU SO THAT YOU CAN SHOW THEM WHAT IT IS THAT YOU DO THAT MAKES YOU LOOK AND FEEL (INSIDE AND OUT) SOOOOOO GOOD!!!!!!

TABATA: 20 seconds of work, 10 seconds of rest for 4 minutes each movement!!!!

PULL UPS
SIT UPS
PUSH UPS
SQUATS

so grab your buddies and come to class!!!!!



 


Thursday, YO!

Forza:

5,3,3,2,1,1 for one rep max Push Press

Then:

3 Rounds for time-

500 meter row

10 body weight dead lifts

15 box jumps @ 24″


Wonderful Wednesday

Fall is in full swing and there may even be a storm on the way….as winter approaches what are some things you hope to cultivate during the quiet season? Holidays can bring up a lot of stuff for people, what things come up for you? Learning to identify the things that keep us stuck or patterns that no longer serve us is the first step. The second is goal setting. Let your fellow athletes and coaches know the goals you are setting for yourself. The goals need to be clear and positive. They need to have a time frame that is both reasonable and challenging.

Coming up in the next few months we will announce an all school holiday challenge. And as always we are here for you to set goals and succeed. So start thinking ahead, dream big and prepare for greatness!

Wednesday’s WorkOut of the Day:

100 KB thrusters with 5 burpees at the top of every minute until all 100 thrusters are completed


Tuesday

WOD:

21 – 15 – 9 for time:

Kettlebell Snatches (24kg/16kg)

Pistols

Burpees

YEAH!


Monday monday

OKAY!!! We had a great time at Boxtoberfest and it is too bad that more of you did not make it down there to cheer on your fellow athletes. It was an extraordinary experience and so much F’ing fun. Next year we hope to bring way more teams down there to represent CrossFit Santa Fe!

Tomorrow’s WOD:
10 pullups, pushups, kb swing
20 DU’s
8 pull, push kb swing
30 DU
6 pull, push, kb swing
40 DU
4 pull push kb swing
50 DU
2 pullup, pushup kb swing
60 du
WEIGHTS AND STANDARDS
32k/20k
Chest to bar pullups
Toes on box that’s parallel to bottom of rings


OFFSITE WOD- for Saturday!!!!

FOR THOSE OF YOU( like Tim Franke) THAT WOULD LIKE TO WORK OUT TOMORROW EVEN THOUGH WE WILL ALL BE IN ‘BURQUE COMPETING AND/OR CHEERING… HERE IS YOUR WOD, IF YOU SHOULD CHOOSE TO ACCEPT IT…

400 Meter run

10 Burpees

20 Jumping Squats

30 Bird pickers

20 Jumping Squats

10 Burpees

400 Meter run

X 2 for time and for kicks… post your times and pics to the comments!!!!!!


NO CLASSES(‘cept Yoga)- SO WE CAN ALL GO TO BOXTOBERFEST AND GRAPPLEFEST!!!!!!

NO CROSSFIT CLASSES THIS SATURDAY. THERE WILL BE YOGA!!!!!

Do you remember in grade school when your friends would dare you to do something? it was usually dangerious and stupid, but it would test your physical and mental capabilities.
Well this weekend, we have a grip of athletes who decided to test them selves and see how all their hard training has paid off. Because we gave so many people involved in these competitions we have decided to cancel classes on Saturday. In fact we would much rather have your pretty faces down in albuquerque to cheer on you fellow athletes. You might just be impressed and inspired.
So I dare you…..no I double dog dare you to show up and wear your Undisputed gear.

Diego Pompa


Playing through the pain is….

really stupid…until I did it myself.

Sat Oct 22

I grew up watching football…I love it~I really do. I think it may simply be the connection to a Father I lost way too soon because I am not into the violence thing at all.  One thing I never understood was the whole, “Play through the Pain”. It has always bothered me to see some dude..skin hanging off a forearm, finger bent in the wrong direction, tooth knocked out, put a helmet on and just go back on the field.  Really what the hell? Does adrenaline kick in that much?

So…fast forward…I hit a Scottish Games in Aztec, NM.  the first games in Aztec by the way… I am getting ready to compete…we head to the Weight for Distance Event…I pick up a weight and my back feels..weird.  I ignore it… sort of…the judges decide to move the women over to hammers…We all warm up a bit, throwing some light ones around.  I throw a heavy hammer…I am fine.  I throw the second time…my back, oh dear god my back.  The hammer demands a lot, huge flexibility in your spine, your hips and core stability.  I felt something tear along my spine.

So what did I do?  I threw the third one.

Then, I threw all 8 events. Why? I don’t know…I am not getting paid anything for this.  I have no endorsements.  I don’t owe any of these dudes money.

WHY?

My back keeps seizing up all day , but as usual the other athletes help me out…I got some awesome back rubs and some killer meds on my back that day.

this is not a happy athlete…HA!

I kept throwing, and throwing well, I hit some new records even..I played through the pain and I have been paying for it ever since.

I am sure there is some balance issue I will figure out in the long run, but I didn’t that day.  Perhaps in the heat of a competition, even with oneself…the balance does shift to just keep pushing.

For now..I rest…and I pay super close attention to form. I have Boxtober fest today and I feel guilty that my pushing in Aztec meant I could not train well…I also have a competition in Tucson in two weeks…So I’ll strap on my kilt and my game face and probably push my body too hard.  Why? I still don’t know….

But I did see this article at Breaking Muscle that may explain some of my behavior that weekend.

My Favorite section~

 

The ability to turn on and off the focus and the “moment” of competition is part of what separates professional and successful athletes from the rest of us. For athletes of all levels, however, the mine can still be a mindfield of obstacles to navigate. The thing Kenny has seen most often get in the way of great athletes is the element of fear – specifically, the fear of past failures repeating themselves. ~ The difference between the great athletes and what makes people really good and not so good is the willingness to let go of all the fear and the failure they had in whatever practices, put that behind them, and now trust that those new skill sets are there and they’re going to be able to allow those skill sets to come through – not cognitively but instinctively. That’s the distinction; you’re replacing the emotional component of fear with trust.

So~I stayed in the “moment ” of the competition.  Its funny….this athletic pursuit is so much like my artistic life…this same quote could be used to describe acting…HA!

Here is the full article…

http://breakingmuscle.com/sports-psychology/game-day-mental-approach-competition-kenny-kane

mona



Mobility WOD