151116 - CrossFit, SS | How to make the most of your time at CFNFC
- Set goals. The workout is posted at 5 in the morning. Even the crazy 6am-ers can mentally prepare for what lies ahead. Is there some movement that is difficult for you that you can focus your pre-WOD efforts towards? If it's strength training, what was your previous PR? Being surprised is great for brand-new folks. If you're an intermediate to advanced athlete, then preparation is everything.
- Make new friends. Unlike most workout experiences, CrossFit thrives on mutual suffering. Places like Planet Fitness work because they glorify the ease with which you can claim to work out. Here, your suffering is absolute, frequent, and builds lifelong bonds with those to the left and right of you. Take a minute to introduce yourself to someone you don't recognize. They may be new to the gym or have been coming to a different class at the gym for years.
We're not huge into cheering at the gym, but every once in a while, it helps to hear your name and some encouragement when you're struggling the most. Meeting new people helps keep the spirit of the gym and the community alive! - The music doesn't matter. I understand that the right music can be a motivating factor in running and cycling. At CFNFC, the most motivating factors are your continual improvement and smashing a workout or PR. I try to accommodate many tastes in music but at the end of the day, I'll defer to things that are higher tempo like dance, EDM and techno rather than light and easy favorites (Sorry Donette and Kelly). Except on Hip Hop days. Sometimes you have to Fight for your Right to Funky Cold Medina the Chronic Straight Outta Compton.
- Focus on one thing but don't get tunnel-vision. When we have a complex motor skill in the workout, it's really easy to get wrapped up in all the things that make it happen. If a coach tells you three different things that are going wrong, it's not to get you to fix all of them at once. It's to illustrate how they work synergistically with each other. There will always be an order of operations with coordinated movement, so focus on the biggest, baddest one first. If you're unsure of what that is, ask! On the same token, don't focus on that part of the movement so much that you don't get a good workout in. We'll let you know if it's a safety issue up front.
- Smile. It takes fewer muscles to smile than it takes to blah blah blah. I say more muscle recruitment means more force generated!
In all seriousness though, bad days should end at the door. In here, you get to get unglued from the computer and car seat, move around, bang weights, hang out with friends, and set PRs. Think of all the people missing out on that!
The gym should be your "happy place." and remember, you don't have to work out to hang out. - Don’t be fearful of failure. Not everyone is a natural. It may be intimidating when someone is able to cleanly do things you are cannot, but that shouldn't keep you from trying. Failure is an important component of getting better. If you don't push yourself to failure, you're operating well below your potential. Only when you fail can you possibly know what your limits are. If you're unsure about ditching a weight safely, figure that out before the weight gets too heavy and ask a coach to show you how to do it. Don't be that guy or gal that gets stuck under a heavy back squat lets it roll down their back like a ski jump. Don't under-load things to avoid it either. I often say that I'd rather you blow up and not finish a workout than pace yourself and come in last.
- Celebrate your and other’s successes. High five your workout partner when they push themselves to keep up with you. Yell "Booyah!" when you set a PR. CrossFit is often a group activity done individually, but when you win we all celebrate! Write "PR" on the board next to your score/weight, and write nice notes to people when they set PRs. The community is here for support and when you do well, the community gets better!
- Arrive 5-10 minutes before and stay after. I jam 20lbs of stuff into a 10lb sack every class. An hour isn't a lot of time to get your warm-up, skills/strength and WOD on. Anything outside that requires extra time. Coming in early is a great opportunity to work on mobility issues, skills and drills (like double-unders!) as well as catch up with friends before the workout so we're not forced to talk over you when briefing the workout. After class, take some time to mobilize (this is the best time to do so) get some food on board, discuss the workout with others or just hang out!
- Clean your equipment and area. No one wants a sweaty rower seat or medicine ball. Nor do we want to burpee in your sweaty Jackson Pollock. Especially in the season of sickness. We have wipes up front and if you're a particularly juicy person, the mop is up front. If you're Chalky Monster, clean up your handprints and spillage. If you're sick or "getting over it" please be even more diligent. Your coach, friends and co-athletes appreciate it!
- Take your fitness outside! This should be a no-brainer. Take those box jumps out onto the trail during your hike. Take your kids and dogs to the park and use that cardio. Enter a run event with no "training." Take that massive push press to Habitat for Humanity and help build a house for someone in need. Help your parents/friends on the farm. There are few (if any) of us that are professional CrossFit athletes. Use that force for good and if not for good at least use it for fun!
Warm-up
3 rounds
:60 mountain climbers
10 lunging pass-thrus
then
3-5 reps each of Snatch warm-up
Dip drive
Dip drive shrug
Dip drive high pull
Muscle snatch
Snatch balance
Hang squat snatch
- 5 sets - 3 position snatch (Hang, Low hang, Full)
- AMREP 7:
7 OHS
B. M:75 F:55
I. M:95 F:65
A. M:115 F:75
7 lateral hops
7 toes to bar
Starting Strength
Back squat
10E, 5 x 85% of most recent 1RM, 5, 3, 3, 1
Press
10E, 5 x 85% of most recent 1RM, 5, 3, 3, 1
Deadlift
10E, 5 x 85% of most recent 1RM, 5, 3, 3, 1