Monday 6/26

 Regional 17.1

For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

Saturday 6/24

Track WOD

We'll see you out at the ARC Track today @ 9:30 for some Saturday fun!

 

Friday 6/23

Regional 17.3

100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball
Women use a 55-lb. dumbbell and 20-lb. ball

***REMINDER***

Saturday's class will be at 9:30 only at the ARC track because we are hosting a CrossFit Kettlebell Course. Hope to see you out there!

Thursday 6/22

Row 1000m

***REMINDER***

Saturday's class will be at 9:30 only at the ARC track because we are hosting a CrossFit Kettlebell Course. Hope to see you out there!

I don't know if you guys know this, but I'm kinda passionate about CrossFit. I'm also a big fan of Tim Ferris (as Amy would be happy to discuss with you).

So this video is a bit of a convergence of worlds for me, and it's cool to see them come together. 

I hope you enjoy watching. 

Wednesday 6/21

Dynamic Effort Day

10x2 Banded Sumo Deadlift @ 50%
2 attempts at 5 rep max Sumo deadlift

10x3 Bench Press @ 50%
2 attempts at 5 rep max Bench Press

5x5 partner glute ham raise
5x12 Tate Press

1st score - Banded SDL load
2nd score - 5 rep max SDL
3rd score - Banded bench
4th score - 5 rep max bench

***REMINDER***

Saturday's class will be at 9:30 only at the ARC track because we are hosting a CrossFit Kettlebell Course. Hope to see you out there!

 

 

Tuesday 6/20

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
20 GHD sit-ups
95-lb. overhead squats, 10 reps

 

It's going to be hot today folks. Really hot.

Because of the heat we'll be rowing in the afternoon to keep you out of the baking sun. 

If you really want to run, be sure to show up for one of the morning classes.

***REMINDER***

Saturday's class will be at 9:30 only at the ARC track because we are hosting a CrossFit Kettlebell Course. Hope to see you out there!

Monday 6/19

2017 Regional Event 2

21-15-9 reps for time of:
Dumbbell snatches
Ring dips

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

I remember when Kelly started with us in the winter of 2015. She has approached very workout and challenge with a can-do attitude and perseverance. I can't wait to see what the rest of 2017 holds for her. 

I started at CrossFit SAC looking for something to supplement my OCR racing (aka Tough Mudder, Spartan) I wanted to improve strength and thought this would be the best place to start.

 

Kelly during the 16.2 Open 

Kelly during the 16.2 Open 

My first impression of the gym was definitely the support from coaches and fellow members was incredible to see! Also the workouts were fun and challenging and I found myself setting goals and seeing my strength grow in ways I never thought possible! Which lead me to finding powerlifting as a true passion.

 

As I continued to learn more and more about powerlifting not just as a sport but even the culture behind it and the incredible passion and dedication it takes to be the best, I wanted in on it. That pure, brute and raw strength of you against you either moving that weight or the weight winning was a whole new world for me. I kept the idea of perusing Powerlifting more seriously to myself for almost a year until I sat down with Dave for a 20 minute goal setting consultation and laid it all out on the table. We set me up on a Powerlifting programming and I signed up for my first meet and then the real work started!

 

To really improve my skins we did a lot of accessory work for bench, a lot of heavy back squats and GHD work with bands. I saw significant improvements over the course of the 3 months I followed the program.

Currently I am prepping for my second USAPL  meet in November and I hope to crush even more PR's then!

If you would like some help with goal setting, schedule a free 20 min Goal Setting Session with a coach! 

Saturday 6/17

For time:

150 single-unders
20 bar muscle-ups
10 squat cleans, 115 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115 lb.
150 single-unders

Some of the fun of doing .com workouts:

1 - A video of CrossFit Games athletes failing at single unders

2 - A detailed lesson plan written by yours truly

 
BREAKDOWN
A triplet of monostructural, gymnastics and weightlifting. 
The time frame for the best to complete this one is 8-12 minutes, for others it is in the 15-20 min range. A good gauge for completing this workout as prescribed is the ability to perform 5 bar muscle ups consecutively as well as the first set of squat cleans unbroken. 
 
INTENDED STIMULUS
This workout will tax athletes metabolically as well as technically. Moderate rep, moderate load squat cleans plus bar muscle-ups will mean breathing hard while facing technically challenging movements. Single unders, though less technical, are high rep and will aid in keeping the heart rate high. 
 

:00-:03
WHITEBOARD (3-minutes)
Intent of the Workout: 
    You will be breathing hard while facing technically demanding movements. Best success for most will come with small sets of bar muscle-ups and moving steadily through the cleans and double unders. 
Time domain: 
We are expecting most athletes to complete this in 15-20 minutes
Brief overview of scaling options: (see @crossfittraining WODscale 170509)
Remind athletes that additional scaling will take place during specific warm-up and that no matter how they scale the intent is for them to keep moving (and moving well) without long periods of staring at bars. 
 
:03-:08
GENERAL WARM UP (5-minutes)
3 rounds on your own
Use this time to assess for single under proficiency
35 single under + 8 kip swings
 
 
:08-:18
Squat Clean SPECIFIC WARM UP (10-minutes)
The goal here is for the coach to lead the athletes through the basic techniques of the clean and assess for proper loading
5 barbell front squat with empty barbell
Look for front squat points of performance
5 barbell hang muscle clean with empty barbell
Think “jump” the bar to the shoulders while driving the elbows around quickly into the rack position, ending with a loose fingertip grip and elbows high. 
5 barbell hang power clean with empty barbell
Still “jumping” the bar to the shoulders but now pulling under into a partial squat and reinforcing proper rack position and footwork
5 barbell hang squat clean with empty barbell
Emphasize pulling under the barbell and catching in a sound front squat
5 barbell squat clean with empty barbell
Athletes must remain patient until the barbell clears the knees then aim to “jump” barbell up and pull under into a sound front squat
… Take 3 more sets of 3 on your own to build up to working weight. 
Coach walks around ensuring each athlete is moving well and not choosing a load that is too heavy or too light. Remind athletes that their goal should be to choose a weight that allows an unbroken set of 10 to start, but that is still challenging.
 
:18-:28
Muscle-Up SPECIFIC WARM UP (10-minutes)
These drills are led & demo’d by the Coach to drill muscle up technique and to assess appropriate muscle-up scaling options (see WODscale for scaling options).
3 kip swings
Look for a shoulder initiated swing creating controlled momentum
If hanging from the bar is an issue have athletes stand on a box
3 kip swings with kip
Add a pop of the hip as well as a press down with the arms to begin vertical ascent
If hanging from the bar is an issue have athletes stand on a box
3 bar muscle-up
Reinforce swing from the shoulder and press down on the bar as well as aggressive turn over
Discuss muscle-up scaling options, help athletes find an appropriate version
 
 
:28-:30
BREAK & ADDITIONAL SCALING/LOGISTICS (2-minutes)
Bathroom break
Remind athletes that additional scaling may occur during the workout
Continue to review scaling options with each athlete
Safety check to ensure adequate room around pull up bars and to drop barbells
 
:30-:50
START WORKOUT AT :30
Ensure athletes doing muscle ups are able to keep moving through reps
If athletes reach the 5 minute mark and aren’t finished with the first set of muscle ups they’ve chosen a scale that is too aggressive
Watch for excessive technical breakdown on either BMUs or cleans. If athletes are struggling to move soundly or if they are resting excessively, decrease the load or increase the scale for the Bmu.
 
:50-:58
COOL DOWN
Collect scores
200m walk as a class once everyone has finished
Clean up equipment
1 min Couch stretch each leg
1 min Lat stretch each arm
High fives!
 

Friday 6/16

Complete as many rounds as possible in 12 minutes of:

Run 200 meters
50-ft. handstand walk
30-second handstand hold

So... handstands.

You and I haven't always gotten along. Whether walking or holding I always thought you were being sort of, well, difficult.

I never really wanted to work on our relationship because you made things so hard. You make my shoulders tired, you always feel awkward and you make all the blood rush to my face. 

But... I've decided that today you and I are going to work things out. 

I've set the date for 12 minutes so I know you won't overstay your welcome, and we're going to get through this together. 

Thursday 6/15

Quarter Gone Bad

5 rounds for total reps of:
135-lb. thrusters, 15 seconds
Rest 45 seconds
50-lb. weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

From Ben Burgeron

 

There's no such thing as adversity.

There's no such thing as bad things that happen to you.

There's no such thing as setbacks.

Every one of those that we think exists is just an opportunity.

You have the option of looking at every single scenario as either an obstacle or an opportunity. You get to choose how you view them.

Things might look hard, things might look scary, the road might look rougher than you want it to be. Or maybe it looks like an opportunity to get stronger, to get better, to get mentally tougher and physically more adept.

The more adversity we face, the stronger we become. It's how we need to train, and it's how we need to live. We need to train with more and more adversity. We need to accept the bad things that happen.

People freak out when they get sick, or when there's no chalk near them, or when the music goes off in the middle of a workout. None of these are bad things because they're all going to set you up for when you go into a competition and things don't go exactly to plan. You'll be ready for those opportunities.

Remember: When it gets hard, it's supposed to get hard.

When you're suffering, everybody's suffering. You're never in this thing alone. The second you create a mindset of self-pity is the moment you fall apart. We can't live with self-pity. It cannot exist.

A great story that demonstrates this is from the Burden Run at the 2013 CrossFit Games. The event started with a 2.1 mile run, followed by a 100-yard Pig Flip, a log carry, and a sled drag. After the run, Garrett Fisher was in the lead and first to the Pig.

When he got to it, he immediately began to struggle. The voice that says "Maybe I can't do this," and "Maybe I don't belong here," crept in.

Meanwhile, Jason Khalipa finished the run and started to flip the 490-pound Pig. It was just as heavy for him as it was for Garrett. Instead of self-pity and self-doubt, though, Jason was thinking, "If this thing is heavy for me, it's gotta be heavy for everybody else."

He started flipping and went on the win the event.

Know that when you're working hard and when you're suffering, so is everybody else. It's all part of the process. It doesn't make you special, and it's not singular to you. It's what we're all doing.

It's the suffering that makes us stronger.

When it gets difficult, that's when it starts.

Another story, this one about Muhammad Ali. He was once asked how many sit-ups he did. His answer: "I don't know. I don't start counting until it hurts."

That's the deal. It doesn't matter until it starts to hurt.

Everything else before that doesn't count.

Wednesday 6/14

50-40-30-20-10 reps for time of:

Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box

Last week I posted a "peek behind the curtain" of one of the Lesson Plans we worked on for the CrossFit Training Instagram page. Today is another example of that work, enjoy!

FRIDAY 170505

50-40-30-20-10 reps for time of

Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box

 INTENDED STIMULUS

A couplet of light weightlifting and gymnastics.  Because we have 300 reps to accomplish, this workout falls in the 15-20 minute time domain. The first 50 wall ball should be done by the 2:30 mark and the first 50 box jump by the 5 minute mark. Athletes should be able to perform a minimum of 20 unbroken wall ball reps in order to consider doing this workout with the prescribed load and height target. The box jumps should be a comfortable height that causes no safety concerns. Due to the diminishing reps, subsequent rounds should be faster than the first.  This workout is a gasser that’s going to tax lower body endurance and cardiorespiratory endurance. It will also challenge an athlete’s ability to remain focused during fatigue as the accuracy involved in hitting the wall ball target and landing on top of the box become more daunting when tired.

:00-:03 WHITEBOARD

  • Explain the stimulus

    • A couplet of light weightlifting and gymnastics. This workout will tax the lower body and boost the heart rate. Athletes should be able to tackle this working in larger sets.

  • Time domain: 15-20 minutes

  • Demonstrate the each movement including movement standards

  • Give a brief overview of the scaling options

    • Remind athletes that additional scaling will take place during specific warm-up

 :03-:10 GENERAL WARM UP

  • 50 single under + 8 walking lunge with pvc pass thru + 8 burpee broad jump

  • 50 single under + 8 pvc overhead jumping lunge + 8 burpee broad jump

  • 50 single under + 8 pvc behind the neck press lunge + 8 burpee broad jump

  • For scaling options, please see WODScale post on CrossFit Training Instagram/Facebook

 COACHING EMPHASIS

- Single unders are a great way to begin to warm up the ankles and legs for the box jumps that we know are coming today. They also do a good job of beginning to elevate the heart rate and prepare the rest of the system for exertion.

- Round one has some basic pass thru’s to get the arms moving and ready for the wallball and even to use on the box jumps.

- Each round finishes with some burpee broad jumps to continue to raise the heart rate and get our athletes working through some jumping mechanics early on in the hour

 COACHING EMPHASIS

- We start with the front squat to emphasise a strong and stable catch position first, focusing on major front squat points of performance (heels, knees out, hips track back and down until crease of hip is below the knee while maintaining a tight back) and add in a medicine ball as close to the body as possible.

-Next the “target toss” allows our athletes to begin to find the drive from the legs necessary for efficient movement today, it also allows us as coaches the opportunity to assess for appropriate medicine ball :10-:20

(:10-:20) Wall Ball SPECIFIC WARM UP (10-minutes)

The goal here is to coach athletes through the timing and accuracy necessary to execute an efficient wall ball

  • 5 medball front squat at wall ball location

    • Look for front squat points of performance

  • 5 medball “target toss”

    • Think “push press” and throw the ball to appropriate target

  • 5 wall ball - :2 hold in the bottom, then stand aggressively tossing medicine ball to target, catch fully standing

  • 5 wall ball - :2 hold in the bottom

    • Looking for leg drive out of the bottom

  • 5 wall ball

    • Legs should be handing-off power to the arms

-By holding at the bottom of each rep we again find a solid front squat but are now adding the timing and coordination piece from the target toss to the movement

-Then, taking the timing we’ve emphasized during the last five reps we cue athletes through a full single rep teaching them the importance of the timing on the descent as well as the toss - i.e. our goal is to receive the medicine ball, pull it into the body, and then retreat to a solid front squat. As coaches we are looking here for athletes who retreat too early and find that the medicine ball pushes down on them too much, we’re also looking for athletes who have a hard time trusting the descent and instead treat each rep like a single effort. Rhythm is key here!

- Lastly, once athletes have experienced the benefits of proper timing both on the throw and the catch we have them practice linking them together and maintaining the efficiency they’ve just practiced. This is also our best chance to re-assess for proper scaling of medicine ball weight and target height to ensure the best outcome for today’s workout.

:20-:28 Box Jump SPECIFIC WARM UP (8-minutes)

Use this time to begin to assess appropriate box jump heights and scales. Watch to see that athletes are able to keep their knees tracking their toes on the jump to ensure proper mechanics.

  • 5 “load and fire”

    • Pause with hips & arms back, practice using arms to help with the jump, one at a time

  • 5 “load and fire” onto a box

  • 5 box jump from the top

    • Allow athletes to practice their return along with a quick jump back up

  • 5 box jump at workout height/pace

    • If athletes are comfortable rebounding now is the time to let them try

    • Looking to see that full hip extension is being achieved on top of the box

 COACHING EMPHASIS

-Much like with the wall balls today, by pausing in the “loaded” position of the box jump we allow our athletes to feel just how far back they can swing their arms and just how much they can load up prior to the jump. Adding the box gives athletes and coaches a chance to see how the landing position looks once a raised platform is introduced. Coaches need to watch for a knock kneed position on the land, just as in the jump and remind athletes to drive the knees out in the landing as well.

-Working the footwork from the top of the box allows athletes to get in the mental state that the “rest” is at the top of the box rather than on the floor, this should allow them to continue to cycle through reps and maintain a better rhythm during hte workout.

-Lastly we encourage athletes to find their “workout pace”. This allows coaches to assess for proper box jump scaling and adjust accordingly. Be sure that athletes can move steadily through these reps and that you are comfortable that they are confident enough to jump on their box safely.

:28-:30 BREAK & ADDITIONAL SCALING/LOGISTICS (2-minutes)

  • Bathroom break

  • Remind athletes that additional scaling may occur during the workout

  • Continue to review scaling options with each athlete

  • Safety check to ensure adequate room around boxes

:30-:50 START WORKOUT AT :30

  • Look for full range of motion (depth of squat and wall ball target)

  • If athletes are doing sets of 10 or less on the wall ball, it’s too heavy

  • Ensure that full extension is being reached on top of the box

  • If athletes are barely making each jump, the box height is too high

COACHING EMPHASIS

-During the workout coaches are monitoring basic checkpoints for athletes. Ensuring proper range of motion is maintained as fatigue begins to set in and that athletes are still capable of hitting their chosen targets. Once they transition to the first round of box jumps coaches might remind their athletes to jump higher than they might think they have to in order to avoid the possibility of colliding with the box.

:50-:58

COOL DOWN

  • Collect scores

  • 200m walk as a class once everyone has finished

  • Clean up equipment

  • 1 min Couch stretch each leg

  • 1 min calf stretch each leg

  • High fives! 

COACHING EMPHASIS

-Our athletes got a heavy dose of squatting and jumping today so they are likely to be in need of some leg and calf stretching. Use this time to assess again for people who may have chosen a scaling option that was too aggressive for them (too many reps) and use this time to start up conversations with the group about how we maintain the intended stimulus in a workout and how important it is to scale workouts to meet that stimulus.

Tuesday 6/13

For time:

15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent

Use ¾ body weight for push presses and climb a 15-ft. rope.

The more we learn about brain chemistry the more apparent it is that WE can and should take more ownership of the ways in which we react to the world around us. WE can shape our own reality, for better or worse, based on how we choose to react to the things that happen to us.

How are you reacting to your life? Are you choosing to see the good in it or do you often find yourself complaining about things?

Food for thought... 

Monday 6/12

Hang squat snatch
3-3-3-3-3-3-3 reps

From friend and colleague Wes Piatt from coastrangecrossfit.com

Who’s Really the Selfish One?

By: Wes Piatt

For the past seven years I’ve made my life coaching and helping others find health and wellness in one way or another.  As with any profession, over time you will come across the same problems.

About four years ago, I was coaching at my old gym, CrossFit Inferno, in my hometown of San Luis Obispo, California. One of our members pulled me aside after class and asked if I could help her with something. She was having trouble finding the time to make it to the gym enough to feel like the membership was worth it.

We spent the next hour writing down her daily schedule from the moment she woke up until the moment she fell asleep. The disheartening thing was there really wasn’t much space in her schedule to make it to the gym more than twice a week. We all know that while twice a week is better than zero, it’s not going to get anybody the results they want or need.

After another hour of rescheduling, we came up with a plan that would allow her to get into the gym three days a week. Still not ideal, and she would really have to hustle to make it work, but better than what she was doing now. I hugged her, told her I would be checking in to make sure she was holding up her end of the bargain and to let me know if she needed any other help.

That member made it two weeks coming three times a week, then eventually went right back to her two, one, or not at all some weeks. When I saw her a few months later I asked her how the schedule was working out for her (knowing already she hadn’t been coming like we talked about). With her head down, she said something that stuck with me and really shifted the way I think. She said, “I just can’t be selfish and put the gym before my family.”

I spent the next few weeks really thinking about what she had said and trying to understand where she was coming from. I didn’t have any kids, and while my schedule was full (at the time I was in a full time fire academy, coaching CrossFit and training for the CrossFit Games), I still didn’t get it. But on the other hand, I didn’t feel I had any right to say she wasn’t trying her best.

It wasn’t until a couple years later after having the same conversation with hundreds of other athletes, both in my own gym and while traveling on the CrossFit L-1 Staff, that I was finally able to come to my own opinion on this matter.

Naturally, we are givers. Every day we wake up with others on our mind. Make breakfast for the family, get the kids to school on time, think about what needs to be done to keep your boss happy. It’s rare we think about ourselves before others. That’s a great quality to have and one that no one would argue is bad, but what happens when we put others ahead of ourselves for so long that it begins to affect our health? Now who’s really being the selfish one? Let me explain.

Whenever I sit down with someone who tells me they don’t have time to get to the gym, I ask them to list for me the three most important things in their lives. The list ALWAYS goes like this:

  1. Family
  2. Career/Money
  3. Health

After they tell me their list, I write this down and ask them how they feel about it.

  1. Health
  2. Family
  3. Career

Their response? “I would never put myself before my family.”  Then I tell them that this is my list. The next look is usually one of disgust, until I explain.

Here’s how I see it: If I spend my whole life putting my family and career before my health, the outcome won’t be what I was expecting. While I’m young this would be fine, but as I start to age I notice some love handles. That’s okay right? It’s called a “dad bod!” Next, my doctor makes a weird face when he sees my blood pressure at a routine check up. “Nothing to be too worried about, but that is a little high” he says.  A few years later, I just don’t seem to have the excitement I used to for my job, I’m tired all the time and need three  cups of coffee a day to stay awake, and those love handles have now turned into needing a new wardrobe. During the next check up with my doctor, he tells me I need to go on blood pressure meds and to start looking into my diet and an exercise program, telling me “If you keep this up you’re on the path to an early death.”

So, let’s go back to my list. It took me years to put my health first on my list for the same reason others don’t as well. I didn’t wan’t to “look” selfish. But who’s really the selfish one? The dad who spends one hour a day five days a week working out or the dad who passes away a decade earlier than he should have?

My father passed away from a heart attack when I was five years old. He was only thirty one. Yep, you heard that right. He was only thiry one years old, the same age I am right now. My mother passed away at age sixty two, again from heart problems. Both of them left this world way too young and both could have lived much longer if they had taken their health seriously. Instead, they were workers! My father was a commercial fisherman and my mother a waitress. Both worked themselves to death, because they put family and money  before their health.

I can say without a doubt, that I would have given up an hour every day without them, to still have them around today.

The purpose of this paper isn’t to guilt anyone into exercise, but instead to encourage you think about your priorities. If family is at the top of that list, then health should be too. Now this doesn’t mean you have to join a CrossFit gym (although I do believe it’s the best way to go), but it does mean you need to start setting aside 30 minutes to an hour a day of physical activity.

Physical activity can be almost anything. Start with a family walk every night after work. Turn this into hikes on the weekends, and jogs with your spouse. Next, go on Craigslist and buy a kettlebell. Start doing some short, intense workouts in the garage that last no longer than 10 minutes, but leave you on the floor gasping for air. Next, sign up for a Spartan race, half marathon, or sprint triathlon, giving yourself something to work towards.

Picture yourself twenty or thirty years from now. Are you happily playing with your grandkids and enjoying your life independently, or are you stuck on the couch or scooter, too achy and out of shape to enjoy this beautiful world and those in it? If you want the first life, like me, than put your health first. Just an hour a day. You can do it! And if you feel you can’t, come talk to me! We’ll make it happen together.

Saturday 6/10

7 rounds for time of:

75-lb. shoulder presses, 21 reps
21 back extensions

As most of our CrossFit SAC family knows, we put a lot of time/thought and care into our daily classes. It's never just us rolling in 5 minutes before class starts and making things up as we go. We write a daily "lesson plan" for how each class should be executed that allows us to deliver a consistent experience throughout the day regardless of the particular coach you happen to be working with.

This process has become more refined for us as we continue to practice it but it has also changed due to my various roles with CrossFit Inc. outside of the gym. A small team of us have been working on delivering a LESSON PLAN OF THE DAY for CrossFit.com workouts on both Instagram and Facebook. It's been an interesting, humbling and fun experience to work on creating these plans for the greater CrossFit community and these plans are one of the reasons CrossFit SAC has decided to return to .com programming.

If you're interested to see what it looks like you can head over to crossfittraining on Instagram. you'll see one of our posts for daily lesson plans pop up about once a week. 

Here's the one for today's workout:

https://www.instagram.com/p/BTh3vhPDht2/?taken-by=crossfittraining

 

Friday 6/9

Miron

5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

Thursday 6/8

Complete as many rounds as possible in 20 minutes of:

45-lb. dumbbell squat cleans, 10 reps
15 pull-ups
20 box jumps

If you think this post is just about SEAL teams, you're missing the point. It's about people.

From confessionsofanidiot.com

Navy SEALs Vs. Team Guys

MAY 12, 2017 / ANDYSTUMPF212

There are Navy SEALs, and there are Team Guys.  Both go through the same training, work at the same team, and wear the same uniform.  The difference exists well beneath the selection process, the name on the side of the building, and the cloth and metal that designate a military occupation.  The distinction between the two is defined by motivation.  One is there for himself, one is there for the Team.  To an insider, it is obvious.  To an outsider, I would imagine that it is impossible to tell the difference.

Becoming a Navy SEAL is not difficult.  Enlist or commission, complete the required training, earn your trident, and your designator in the military system will be changed.  You will forever have earned the right to call yourself a SEAL.  For some, the journey metaphorically ends there.  The title is all they wanted, the title was the singular goal.  They may say the right things, but their actions tell the true story.  To many, it seems like an amazing accomplishment.  It is meaningful in some ways, and meaningless in others.  It is a job title.

Whether you enjoy the publicity that the modern-day SEAL community receives, or it makes you sick to your stomach, it is not going anywhere. The publicity, the movies, and the books are a problem.  They combine to create unrealistic expectations, which in turn create impending failures.  They are a distraction, at best.  They are selective in the stories they tell, much like people are selective in how they “portray” their lives on social media.  The mediums are incomplete, and they lack the ability to unpack a complicated occupation.

The spotlight is dangerous because it constantly tugs at your ego, your desire to be recognized for doing something that many think is impossible.  It appears warm under the spotlight, and it is seductive.  I have felt it myself, and I suspect to one degree or another, everyone does.  If you are not careful, a job title will become all that you have, and all that you will ever be.

The publicity attracts people who are there for the wrong reasons.  It attracts people who are seeking attention, not an outlet to serve others.  It attracts people who want to be known as a SEAL, because they see that “title” as their reward for service, instead of realizing that their service is the reward itself, and a privilege.  They see their service as a tool for their future, something that will open doors that they likely have no business stepping through, instead of as a tool for others, designed to create space for this country and its citizens to be what they choose to be.

The life of a SEAL is hard, both physically and mentally.  We work hard, and yes, we play hard.  We live our lives at the outermost boundary, where many would be extremely uncomfortable.  For some, it becomes the only place where you feel comfortable.  It can be difficult to manage and contain when you lose that outlet, even more so when you leave and lose the camaraderie and support of those you serve with.  The community is not full of choir boys, and it should never be.  Mistakes will be made, and some of them will be catastrophic, and horrific.  The wrong people occasionally make it through.  The mistakes, and those individuals do not reflect the community as a whole.  They stand as a reminder that no process is perfect, and that regardless of the size of the lawn, there will always be weeds.

These characteristics, traits, and struggles are present in every organization, inside of the military and out.  They are not unique to the SEAL Teams, an organization that most consider to sit at the apex, and that is why I use them as an example.  Every organization will have those that are there for the right reason, and those that exist for self-serving purposes.  Some may be in leadership positions, and some may be at the bottom rung, attempting to climb at breakneck speed.  You have no control over those people, you can only control yourself, and you have a choice to make.

Do you want to be a SEAL, or do you want to be a Team Guy?

A team guy does not care about job title.  A team guy does not care about gear, weapons, uniforms, or any of the other countless “shiny objects” that can distract you.  A team guy does not obsess over what kind of car they drive, what it says on their business card, cubicle, or office wall.   A team guy cares about the mission, and the people to their left and right.  They know the spotlight exists, but they are not willing to step on the heads of those around them to climb in to it.  They would rather arrive together, and share in the reward, than arrive alone, and covet it for themselves.  It is easy to be a SEAL, it is hard to be a Team Guy.

An organization of SEALs may sound impressive, but it’s the organization full of Team Guys that is unstoppable.

Don’t chase a title, chase a purpose.

 

Wednesday 6/7

Dynamic Effort

10x2 Banded Front Squat @ 50%

Thruster 1-1-1-1-1

100 Hamstring Slider
100 Banded pull apart

Tuesday 6/6

Annie

50-40-30-20 and 10-rep rounds of:

Double-unders
Sit-ups

Monday 6/5

What was your biggest surprise?

Who were you rooting for that came up just short?

Saturday 6/3

AGOQ Workout 3

21-15-9 reps for time of:
Shoulder-to-overheads @ 135/95
Chest-to-bar pull-ups

Here it is, the final weekend of the 2017 CrossFit Regional competition. This weekend competitors in the West, Atlantic, and Meridian region will be duking it out to determine who will take the final spots fo the 2017 Reebok CrossFit Games in Madison Wisconsin.

While I'll certainly be relieved to be home for a little bit, this is always a bittersweet time of year for me because the teams I get the privilege of working with during this time of year are truly exceptional and not all of them end up heading out for the big show that is the Games.

Nevertheless, I will absolutely be excited to get back into CrossFit SAC more often with all of you, to be able to help you all on your fitness journey in earnest again!