This One Right Here

"A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves." - Lao Tzu

Sandi Pants

Which fellow athletes inspire you to be better? Push you to be better than yesterday? Who lead by example? Keep you motivated and positive?

Who do you look up to?

----
WOD for Wednesday 6/19

STRENGTH

press 5x3

CONDITIONING

as many reps as possible in 10 minutes:
100m run
25 russian-style kbs

Score is total kettlebell swings.

Rest 2 minutes

as many reps as possible in 1 minute:
seated press, 20/15kg

Post both scores to whiteboard/comments/Cody.

----

----

#AwesomeYear

----
WOD for Tuesday 1/29

STRENGTH

snatch balance 15 x 1

CONDITIONING


max reps in 20 minutes:
1 burpee box jump
2 front lunges
3 burpee box jump
4 front lunges
5 burpee box jump
6 front lunges
7 burpee box jump
8 front lunges
9 burpee box jump
10 front lunges
etc...

Choose your own challenges: how high is your box? Do you need to front rack a moderately-loaded bar, or do you need a heavy pair of kettlebells?

Post results to whiteboard.


----
Use a slow cooker? Eat paleo? Try http://paleopot.com/ (via Amy C)

----

Congrats!

Congratulations to our Foundations class for graduating!

----

WOD

"KELLY"
5 rds for time:
400m run
30 box jumps, 24"/20"
30 wall ball shots, 20#/14#

compare to 22JAN2010.

----

PALEO IN THE NEWS!

'Caveman Diet' Growing Followers - ESPN.com

John Welbourne runs SoCal S&C as well as CrossFit Football.

Break to Build

First and foremost, A HUGE CONGRATULATIONS TO BRADY! He finally got his first muscle-up. You should've seen the smile on his face! Another one added to the muscle-up club.

CrossFit never gets easier, you just get stronger. To become stronger and more efficient in our 10 General Physical Skills (cardiovascular endurance, strength, flexibility, stamina, power, speed, agility, balance, coordination, and accuracy) you have to fail forward. When a strength workout comes along and you see 'backsquats 5-5-5-5-5' on the whiteboard, don't expect to go really heavy without failing a rep or not completing the set as written. Don't fret. Stop worrying. I just want you to lift heavier weights eventually. And you will.

Recently a select few of you have been too hard on yourself for not lifting a weight I think you're capable of. It's what I think you're capable of, but you NEED to KNOW you're capable. Some of you are mentally screwing yourselves over even before touching the bar.

The best place to build confidence.

On Monday Mike lifted a 140kg+ deadlift with less than an hour "under the bar" training. He might have doubted himself, but after some encouragement he told himself he could and he picked that motherfracker up.

Why does he look left after every deadlift? No idea. Working on fixing that one...

Tita was stuck on her 1RM deadlift. I told her to go slighting lower in weight and she picked it up EASY. We built back up to that weight she had trouble with and after reinforcing the fact that she was completely capable of taking off the ground, guess what? SHE FREAKING DID!

We are all going to do "Lion and Lemon" faces and "The Rhino" together before strength WODs. Select few need to get happy before your lift. Select few need to focus. All of you need heavier weights.

Please, stop mindfracking yourself guys. I know it's hard, but trust in the method. You are all amazing athletes and we have to break to build.

Work like newcomer Missy! From her WOD blog:

I came into the gym thinking "Okay, we have been doing lots of lifting lately .. I'm going to asume that is what we're going to do.." Considering I was limited on time because I had work in a couple of hours, I thought "No sweat... Get in and get out.."

WRONG!

The Gymster Mr. Andrew Bueno threw me, personally, a curve ball.

Let's just put it out there for the record: I, Missy Cruz, HATE running. Always been a weakness of mine.. It was something I always wanted to work on.. and I set a goal for it.. but man I hate it. I swear Andrew must have read my goals and saw the portion where it said I wanted to work on cardio.

But I took it as a challenge and had to fight my initial reaction of: "Shit.. we are running."

It's like that quote form yesterday.. "I never regret doing it, but I regret not doing it.." or something like that. During the run I had to also fight the urge to want to walk. The moment someone lapped me ... I was like "Shit, okay.." PUSH PUSH PUSH! and so PUSH I did..

WOD:

4 rds for time:

400m Run

12 Turkish Get-ups

25:26

Goal: running i think will always be my weakness, but not something I cant do. The goal is still still constantly work on incorporating running into my everyday life..and to continue to fight the urge to walk and just sayPUSH IT! i think that i am very capable of doing more..its self-motivation i need to work on..because i find that with in..its not that my body cant do it.. but my mind telling me i cant do it.. and then it all just becomes a simple mental game..

soooo.. FIGHT FIGHT FIGHT.. PUSH PUSH PUSH!

Couldn't have said it any better: FIGHT FIGHT FIGHT! PUSH PUSH PUSH!