Sign up for class!!!
I swear I didn’t write these…but they seemed very familiar as they made their way around the CrossFit world yesterday. Originally posted at http://www.boxlifemagazine.com/community/the-unwritten-rules-of-crossfit
1. Be honest. No rep your no reps. Though the score’s on the board, you’re really only competing against yourself.
2. Give your best every day, and know that your best will change from day to day.
3. Don’t be an ass.
4. Motivate your fellow athlete. Everyone needs help sometimes.
5. Be social. Introduce yourself to the newbie. Make a new friend.
6. Check your ego at the door (and scale when necessary, the wod is usually harder than it looks).
7. Work on your weaknesses; skills need your undivided attention.
8. Be patient with your progress, some things take time.
9. Have fun!
10. Put your equipment away (where you found it). No, the 25lb kettlebell doesn’t go with the 75lb kettlebells.
11. Eat right, whatever that means to you. Spend the money and the time getting it right.
12. Don’t avoid WODs because you don’t like them. Most of the time, that’s exactly what you need.
Consistency is a very important concept in CrossFit. It is what can keep you moving at an efficient and safe pace. In CrossFit competitions and truly during WOD’s, it really doesn’t matter what your 1 rep max is. It matters if you can move efficiently and consistently with the desired weight. Chris Spealer, who is widely known as one of the best CrossFit athletes this world has seen, only weighs 155. He goes up against the best in CrossFit and does so very well because he is the most efficient with a desired weight. It really doesn’t matter if your 1 rep max is 100 pounds over someone else’s if they can move better with 135 than you can.
We are back to some barbell Wednesdays
Snatch…work on being consistent and seeing if you can hit a few reps above 90%
If you feel wonderful then we can hit a 1 rep max. But know that is going to be more important for you to be consistent at heavier weights.
Once again…I can’t believe all my girlfriends are killing it!! Oh Lidia. She’s at it again. A fantastic slow mo snatch at 115 kg. You heard me right. 115 kg. Watch how perfect the contact with the bar is but mostly watch how she literally pulls herself under the bar and locks her arms out at the most fantastic moment. This slow mo is captured by a company named hook grip who recently has emerged as the leader in Olympic-style lifting photos and videos. They are truly amazing.
HBBS: 4×5 @ 70%
These are meant for maintenance folks. If they are too rough, drop to 65%. Don’t worry….it is not a squat program, just maintenance. View it as such.
15 Jumping Lunge
15 Pull Ups
First off….I think we are all hoping for a nice bodyweight WOD combined with wall balls or something next week. But in saying that, I think you all did amazing on Saturday. Every single person. Even the ones that made the decision to take a zero by being safe and go down in weight. Everyone did great.
We continue to welcome in Dylan to the Ruya family this week as he will be getting some more responsibility. As I have said before, he is an extremely capable coach who has the same feelings about safety, form, and efficiency as I do. I am really excited about seeing form improvements through the athletes because of Dylan’s work. He has already put in so much effort to make Ruya a better place and it is very much appreciated.
We all know what has being going on with Steph and her family. Paul is leaving Monday to serve our country. Something he has been training for extremely hard as you are all aware. He is going to be entering the elite parajumper squad after he gets through all the training. The PJ’s are essentially special operations para rescuers. Paul will be putting his own life at risk so that others will live. I have the utmost respect for Paul and I know you all do too. I know Paul will do great things in the military as people are naturally drawn to him. It is obvious that Paul is a leader where ever he goes. The creed of the PJ’s is as follows:
“It is my duty as a Pararescueman to save lives and to aid the injured. I will be prepared at all times to perform my assigned duties quickly and efficiently, placing these duties before personal desires and comforts. These things I do, that others may live”
As Paul leaves, Steph will unfortunately be saying her goodbyes as well. This will be her last week. She will be returning home to Miami with little Soph so she can be closer to family. A decision I fully understand. From the beginning, Steph has been one of the biggest supporters of Ruya and can honestly say I am better off for having known her and worked with her. Steph’s work ethic is second to none and was always ready to coach anything. Even if it meant more work on her part behind the scenes. And that is what makes Steph a great coach and will ultimately make Steph great at anything. She puts in a ridiculous amount of work behind the scenes. I cannot tell you how many stories started with, “So, I was making Paul demo this movement at home and….” She takes it so seriously for the betterment of every athlete in Ruya. For you and also for me. Many times, she would say to me, “Brian, you aren’t sleeping, I am taking the morning” or some other way to alleviate my workload. Steph would call me after every time she worked just so we could talk about athletes and make sure we had the same approach for you, and how to keep on helping you improve. Steph is pretty much just flat out an amazing person, athlete, employee, and best friend. Paul, Steph, and little Soph have been like family to me and I will miss them all deeply. Please do your best to wish them well and say thank you to her….as she has helped you more than you probably know.
Hip Snatch, Hang Snatch, Snatch
I’m trying to emphasize that third pull these days
20 Wall Ball (20, 16)
If you can finish 4 rounds within the time cap, Rx+ is doing 5 Muscle Ups to start your 5th round