Welcome to Jack!
Our newest CrossFitters Day 1 at the box. Wes shows them the "ropes"!
“Hope”
Three rounds of:
Burpees
75/55 pound Power snatch
Box jump, 24/20" box
75/55 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
“It is not the strongest or the most intelligent who will survive but those who can best manage change.”
― Charles Darwin
Results:
Dinger 164 65/bnd
Steve M 144 65/bnd
ellie 187 45/bnd
tidmore 163 rx
Kim 155 Bnd
KT 226 RX
Rebecca 158 Bnd
Mike S 134 rx
Alona 171 20/RR
Jay E 159 Rx
Lauren 170 bnd
Bekah 200 stepup/bnd
Chip 162 ROMC2B
Peter 206 Rx
Dan M 132 bnd
Robin 161 scale
Erika 154 scale
Diane 186 scale
Faby 221 Rx
Anja 160 scale
Vinny 236 Rx
Aimee 236 Rx
Stacy H 172 (35#/band)
Dawn 172 (35#/band)
Amanda 147 (35#/band)
Jessie S 195 (35#/band)
Tori 152 (45#/band)
Jackie 146 (45#/band)
Kim C 165 (55#/band )
Jonathan 187 (55#/band)
Peterson 146 Rx
John C 199 Rx
Ryan B 218 Rx
Olan 173 Rx
Ryan S 177 Rx
Jim C 194 Rx
Rinat 175 Rx
Heather 181 (45#/pullups)
Becky C (190 Rx)
Keith 213 Rx
Justin 162 Rx
Rob Ph. Pukie
Megs 200 Rx
Travis 174 scale
Becca 146 sale
Joy 183 scale
Fab 184 scale
Paul 158 Rx
King 211 Rx
Jack 150 scale
Schaefer 226 Rx
Breanna 140 scale
Results:
Dinger 164 65/bnd
Steve M 144 65/bnd
ellie 187 45/bnd
tidmore 163 rx
Kim 155 Bnd
KT 226 RX
Rebecca 158 Bnd
Mike S 134 rx
Alona 171 20/RR
Jay E 159 Rx
Lauren 170 bnd
Bekah 200 stepup/bnd
Chip 162 ROMC2B
Peter 206 Rx
Dan M 132 bnd
Robin 161 scale
Erika 154 scale
Diane 186 scale
Faby 221 Rx
Anja 160 scale
Vinny 236 Rx
Aimee 236 Rx
Stacy H 172 (35#/band)
Dawn 172 (35#/band)
Amanda 147 (35#/band)
Jessie S 195 (35#/band)
Tori 152 (45#/band)
Jackie 146 (45#/band)
Kim C 165 (55#/band )
Jonathan 187 (55#/band)
Peterson 146 Rx
John C 199 Rx
Ryan B 218 Rx
Olan 173 Rx
Ryan S 177 Rx
Jim C 194 Rx
Rinat 175 Rx
Heather 181 (45#/pullups)
Becky C (190 Rx)
Keith 213 Rx
Justin 162 Rx
Rob Ph. Pukie
Megs 200 Rx
Travis 174 scale
Becca 146 sale
Joy 183 scale
Fab 184 scale
Paul 158 Rx
King 211 Rx
Jack 150 scale
Schaefer 226 Rx
Breanna 140 scale
18 comments:
A few photos from last Saturday's Barbells for Boobs event
http://keeneyephotography.net/barbellsforboobs
6am
Dinger 164 65/bnd
Steve M 144 65/bnd
ellie 187 45/bnd
tidmore 163 rx
Kim 155 Bnd
KT 226 RX
Rebecca 158 Bnd
Mike S 134 rx
Alona 171 20/RR
Jay E 159 Rx
7am
Lauren 170 bnd
Bekah 200 stepup/bnd
Chip 162 ROMC2B
Peter 206 Rx
Dan M 132 bnd
Nice work morning crew!!
This wod once again, just as Fight Gone Bad did, shows what a mental game Cfit. I just recently passed my one year mark here at Cfit Kop. I have gotten stronger in every lift, gained 15 lbs of muscle to my frame and improved athletically almost every movement. The one thing that still lacks and has not changed much is my mental threshold for bearing down and toughing it out when I get tired or can't breathe. That's a huge problem for anyone who wants to compete and be relevant.
I did 199 reps Rx for this workout. No where near where I need to be. I know exactly where the fault lies and that is why I am writing a novel here on the blog to help anyone who wants to improve their score. The bottom line is you don't to rest! Hear me out. I would do my reps at a station, Aimee would call rotate. I would not start my next station for another 15-30 seconds. All I wanted to do was rest and catch my breath. But the truth is you will not catch your breath and you're just wasting time in what is already a short round. 60 seconds is nothing and if you rest for 20-30 seconds of it you cut your reps in half. That's a lot of reps missed at the end total. The difference from me scoring 199 rather than 230 or 250 is those 30 seconds I take each round. It will add up!
I challenge everyone to really test yourself today. Don't rest. You don't need it! A quote Jason always says which is funny but true is "You will pass out before you die" I'm not saying go to pass out but push yourself pretty damn close to that point. I'll bet you will surprise yourself with how much your body can work when your mind is telling you that you can't.
Be mentally stronger than me, push yourself.
nice try Jason, we all know that was you writing as Coxhead
Coxhead (our Jason),
Thanks for approach you shared. I am hopeful to do this wod today , as it is one if my favorites. I get strangely nervous before a wod like this - I know I can do a burpee, 75lb thruster, box jump and C2B etc. What I don't know is how my head will handle the fatigue and if I will mentally plow through or break down and take the breaths I convinced myself I need before starting the next round. Anyhow - I will try it out - I consider your CFit experience pretty exceptional - so sharing your opinion and thoughts is really appreciated!
Stop saying your not mentally strong Coxhead. It's easy to start believing your own hype. I'm not saying you don't have to work on this, cause you do, but watch how you talk about yourself. Follow your own advice ans start pushing those limits. You need to show up every single WOD....even when it's for fun, or charity or whatever. I'm not saying everyday is going to be competition day, or maximum intensity....but everyday you have got to show up mentally, put ego aside and give what you have no matter what that is.
We all have weaknesses...road blocks...but they are often the very path we walk to reach our highest possibility. If we do it in the gym, we do it in life....and that's where the magic happens.
coxhead - you took a ribbing tonight at the box - but for the record I thought about what you said during the wod and I know it got a few more reps from thinking that way. Thanks!
I read something that I LOVE. It was from
CF Montgomery County. They said something to the effect of, I don't care whom beat whom or what your time was...I care who gave EVERYTHING they had because they are they only ones not cheating themselves.
Take that into every WOD. Get scared and embrace it. Then overcome it and own it. So much is in your head.
5:30
Robin 161 scale
Erika 154 scale
Diane 186 scale
Faby 221 Rx
Anja 160 scale
Vinny 236 Rx
4:30
Aimee 236 Rx
Keith 213 Rx
Justin 162 Rx
Rob Ph. Pukie
Megs 200 Rx
Travis 174 scale
Becca 146 sale
Joy 183 scale
Fab 184 scale
Paul 158 Rx
King 211 Rx
Jack 150 scale
Schaefer 226 Rx
Breanna 140 scale
Coxhead, no one can go balls out on this workout and do well. It's easy to say "never rest" but you will need to.
In any sport you need a plan. Would a miler sprint the 1st 100M in 10 seconds then expect to do well the rest of the mile? No, they have a pace and plan on how they will approach the race.
Same thing in Cfit, if you walk in with some sort of realistic idea on how to do a workout and how to segment it, you're putting yourself in position to do the best you can.
On this workout you find yourself resting too much? Next time stop every exercise at 50-55 seconds, walk up to the next station and take that 5-10 seconds to catch your breath. When you hear the coach yell for everyone to switch you know you've had your rest and you can resume picking things up and putting them down.
schaefer, I agree with you and yet I don't. I think there is a delicate balance between being smart and having a game plan and going balls to the walls. An athlete that only does one or the other is at a disadvantage. We probably all know athletes in both camps. The reality is that the best CrossFitters are well rounded in their physical fitness, but also in their mental fitness. They are smart, and they are animals...all at the same time.
Here I come. In this workout, it is my opinion that you are dead wrong John. People do not get 500 in FGB by testing. They are "sprinting" for three five minute rounds. Kelly Moore scores 40 in Cindy. She is a robot and does not slow down once. She is at or near max for 20 minutes. I used to game FGB and not row to get more rest. All my PR's involved me doing all stations. The key is knowing how/when to breathe. People take 20 second breaks routinely and think they are only 5 seconds.
I am curious what a 4 minute miler does for their 400m splits? To go sub 4, I bet they are close every lap. 2 hour marathoners prolly keep close pace for all 26.2 as well. My point is elite go hard and fast ALL the time.
I relate it all to swimming as I did that for 20 years.
That's like saying because Michael phelps sprints the 200 fly (he doesn't) I should. Going fast and all out is two different things. Phelps and the aforementioned runners can go harder longer but they aren't sprinting. They have a plan and use x amount of output every lap
Resting 5-10 seconds and taking a full station off is also two different things. I'll stand by my reccomendation at least for me it seemed to help reduce the drop off I had from round 1 to 3 and contributed to my improvement.
I agree with that John. For us to optimize our score, we probably need to take short breaks. I just don't think the best of the best do so why should we not strive for that? I can argue you gain more from a balls out 5 minutes than a planned break 8 minutes.
The problem with 5 second breaks is they frequently turn to 20 second breaks, especially in John's case.
John, just to get you thinking, part of your game could be associated with having done it before and also getting fitter in the months since you did it last.
I also want to go back to the runners and phelps. If soneone knows, please post. What is Phelps 50 fly time versus his 200 fly lap time? Or a 4 minute miler time versus their 400m time?
1:52 for a 200. 50.8 for a 100. Probably 23.x for a 50. And that's less than two minutes of work. He probably goes out in a 53 or 54. (two seconds is a lot of time in swimming). That's not sprinting. It's being fast and controlled.
I guess my point in, he does not really stop. He is surely not "gaming it".
And to all anonymous posters, do not be ignorant in your posts. If you want to say something degrading to others, at least have the courage to put your name behind it before I delete it.
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