Pull it together

Pull it together

I’ve talked before about the problem with multi-tasking. Well here’s a perfect example: all in one day I’m watching my daughter, selling seminars tickets, finding leads for more seminars, programming, working on an appeal letter to my lender for a foul-up (nothing I did) that needed to me mailed out today, coaching, getting the Master Qualifier workouts, cleaning up, eat, then doing the programming for the next day. BUT in my rush to be as efficient as possible, I was scattered and left my computer at the gym. I’m left to do the programming on my phone. Sheeeeesh I need glasses now!! Anyways, slow is smooth and smooth is fast. Be smooth instead of frantic. This applies to everything!  :)

FEEL THE BURN!!! 

______________________

Complete the Following: 

INFERNO Warm up X 2

28 min EMOM: 

.......Min 1)  14 reps Push Press (135/95, 55%1RM, wt to get 20-24 UB)

.......Min 2)  100m Sprint

.......Min 3)  14 reps Ring Dips

.......Min 4)  10 reps Burpees Over the Bar

MWOD:  lacrosse ball to tricep, band to pull shoulder back, 8 skin the cats

 

Bad Vid

Bad Vid

I saw a video of a young kid doing a hang power clean at 190#.  The fact that the kid is 14 is amazing.  The fact that the kid has lost almost 30 pounds since he started training is amazing.  The fact that the kid has gained a bunch of self-confidence after doing this lift is amazing.  This wasn't one of our kids.  the movement of this young man was horrendous.  If you were to photoshop the wight out of the shot, anyone would have verbally said that the kid didn't know what he was doing at all.  I honestly thought he was going to fold himself backward trying to get under the bar because he didn't have the core strength or the squat strength to get under the bar correctly.  Sure he made it work but was it really worth it?  But before I go further, ill say this was the coaches fault.  Not the kid.  the Athlete will do what the coach says or what the coach allows.  If shitty movement is allowed and celebrated then it will run rampant.  Just as with any athlete, there is a difference between competition and training.  In competition, sometimes a win is a win.  It's not always about what it looks like but did you get from point A to point B and cross the finish line first.  In the practice room, if you throw caution to the wind, then you are increasing your chances of injury.....drastically.  And really not improving your strength, skill, or ability much in the short run and not at all in the long run.  If you even make it to a "long-run" due to injury.  We preach Learn the Movement (Mechanics), then as you show Consistency (Mastery) of the movement, then you can add Intensity (weight/speed/reps).  I'm all for celebrating the successes but to celebrate shitty movement only makes athletes do anything for a PR.  They need to understand, and the coach that coaches them needs to also understand, that PRs come from better movement.  Not just slapping more weight on the bar.  That is the old "high school football" mentality.  I'm sure this kid felt tough afterwar because none of the other kids could do that much weight.  Heavy lifting IS a confidence builder.  But all that really happened here was weight was put above form.  Score above Mechanics.  A disservice was done to this young man.  False hope. False praise.  False understanding of where they really are and what they really can do.  This will not happen at the INFERNOS.  We live the CrossFit mantra of Mechanics, Consistency and Intensity....in that order.  :)

FEEL THE BURN!!!

__________________

INFERNO WARM UP X 2

Complete the Following:

Technique Thursday

.......take 15 minutes to work on Snatch Balance and then the pull from the top of the 1st pull to just before position 3(pulling self under the bar).  Do 45 PERFECT reps of the pull and extend.  Perfect practice makes PERFECT!

.......2x 3 reps 1/4 sqt depth

.......2 x 3 reps 1/2 sqt depth

.......2 x 3 reps full depth

.......2 x 2 reps

.......2 x 1 reps

*first 4 sets are warm up.  Last 6 sets try to increase each set if mobility and positioning will allow

.......45 reps of Mid Pull position

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then...

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For Time: (15 min cap)

.......400m Run

.......20 reps Back Squats (225/155, 75%1RM C&J, 3-7repsCJ UB)

.......400m Run

.......15 reps Front Squats (same weight)

.......400m Run

.......10 reps OHS (same weight)

*bar is taken from the floor

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MWOD:  

 

Your OWN

Your OWN

Athletics is a selfish thing.  So many have come to the gym for the first time because they want to lose weight, or they want to look better, or they want to feel better.  Maybe its to get the attention of the opposite sex but in all of these circumstances, they are doing it for them.  We often hear that the one hour people come to the gym is the best hour of their day.  All of this is for the person.  As you get better and better and maybe even start competing, you start to really enjoy the attention, the accolades, the way you feel about yourself.  You goals start to grow and you start to really strive for some big dreams.  Depending on where you are in your life, This may be the ONE THING you have for you to push towards.  As we get older there are less and less of these types of goals.  Families come into play, jobs, careers, money, time, etc.  Your life is not all about you anymore.  I started my CrossFit competitive career late.  I was 40.  I never got to say "i was getting older".  I was already there.  But my dream was to compete in the CrossFit Games as an Individual Open Competitor.  I was close many times.  My best year I missed it by 2 spots, even though the Regional Cross Comparison had me within the top 45.  When the Master's Divisions started to grow and I wasn't accepting the invites to the Qualifiers, many people thought I was trying to make a statement against the Masters.  They accused me of thinking I was better than the others in the Masters Divisions.  Not the case at all.  I had a dream, and the Masters wasn't the dream.  So many told me I should do it because it would be good for the sport.  But in my life, I do for everyone else.  I'm a Dad, I do for others, I'm a gym owner, I do for others.  I'm a firefighter, I do for others. I'm a coach, I do for others.  In all areas of my life, I did for others.  But in this one area, my personal goal, I wanted the big show.  Not the Masters Show.  As an older athlete, I love that the Masters Division is there and offers an opportunity for athletes to keep competing in a relatively comparable situation, but it just wasn't what I wanted to do.  I turned down the offer to go a few times before I actually ended up going.  The only thing that brought me in was for another selfish, personal reason:  My Brother.  He qualified and Iwanted to be there with him so I accepted in 2015.  Recently, CrossFit Games Veteran Josh Bridges declined his Masters invite since he is going to the Open Regionals.  In an Instagram post, he put #NEVERMASTERS.  This bothered some people.  Saying it was degrading to Masters.  I don't see that personally.  Maybe its because I know exactly how he feels.  Maybe its because I don't take it as an attack on me or my age.  What I see is an athlete that isn't allowing a "safety net" for himself.  He is "all-in" in his quest to get back to the Games and podium.  He is concentrating his time and his energy to the big show.  And by vocalizing out loud about not wanting to go Masters, he is mentally visualizing himself as just one of the guys in the West Region.  Not an older athlete trying to hang with the young guys.  He is an old athlete and an old athlete always has the competitive spirit at the highest level.  Maybe the hashtag does rub some people the wrong way but I'd say to cut him some slack because he is the one that has to live and deal with his decisions of where he decides to compete and why.  We may see him in the Masters someday.  We may not.  I said I'd never go and I ended up going when the situation was right.....for me.  So to everyone out there, its ok to have a selfish goal.  Don't let anyone stop you or remotely slow you or bog you down.  Own that dream with everything you have.  This is your one time that its all about YOU!  :)

FEEL THE BURN!!!

__________________

INFERNO WARM UP X 2

Complete the Following:

Bench Press Three's

10 min EMOM:

.......Min  1) 3 reps @55%1RM

.......Min 2) 3 reps @65%1RM

.......Min 3) 3 reps @75%1RM

.......Min 4-10) 3 reps @85%1RM

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then...

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6 Rounds for Time: (12 min cap)

.......10 reps Devil Press (50/35s, wt to get 12-16UB)

.......15 reps Toes to Bar

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MWOD:   Foam roll low back and lats, banded shoulder back (internal rotation, hand on lower back)

 

Burn Out or Fade Away

Burn Out or Fade Away

I don't believe in "burn-out".  I think its used way too much by people as an all-encompassing excuse for what they are not wanting to do, for whatever reason.  Maybe they aren't as successful as they were.  Maybe they tired from having to get up to feed the baby at night.  Maybe they are dealing with stresses like money or career issues that are really impacting what they are doing.  But is it really being burned out?  I don't think so.  I think its more important to take a self-assessment and find out the real reason and whats really going on.  Let's take CrossFit workouts.  You came in and instantly fell in love with it.  The hardcoreness, the challenge, the new things you were doing that you never thought you'd be able to do, the community, the coaches, the endorphin rush at the end, the better body.  So how do you suddenly not like that anymore?  If you are up late at night with the kid then yes, you will be tired.  When you are tired it makes it tough to be excited to do anything let alone make yourself more tired right?  But this isn't being burned out.  Its just being tired.  Let's say you are plateauing in your lifts or your skills and you can't seem to get a PR, like every other day.  Sure that's not as fun but are you burned out?  No.  You're actually just getting to the part where you are getting good.  The daily PR thing is because you are learning how to move from having no idea at all.  But how can you get burned out from that?  I'm in no way saying you maybe aren't tired, or frustrated, or even bothered by someone who seems to be a perpetual douche but this doesn't mean you are burned out.  It's just a matter of switching your focus a bit.  If you are tired or dealing with stuff, then this is your stress relief.  It allows you to burn off some steam instead of hold stuff in.  If you get frustrated then concentrate on one of the other many good things that are going on in the gym instead of the one thing thats bad.  There will be plenty of good things to choose from.  And if you are just tired and broked from training so hard, then just come in and workout with the community that brought you in to begin with.  The love is there, its just clouded by other things in your life.  You aren't "burned out".  You're just living life   :)

FEEL THE BURN!!!

__________________

INFERNO WARM UP X 2

Complete the Following:

Oly Complex (12 min)

8 Rounds each on 90sec:

.......1 complex rep each round

*1 = clean + front sqt + push jerk + split jerk (if you squat clean the clean, doesn't count as the sqt)

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then...

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14 min Running Clock:

4 min AMRAP:

......21 reps Thrusters (95/65, wt to get 24-28UB)

.......21 reps Pull-ups ( scale to be able to get sets of at least 10UB)

3 min REST

3 min AMRAP:

.......15 reps Thrusters

.......15 reps Pull-ups

2 min REST

2 min AMRAP:

.......9 reps Thrusters

.......9 reps Pull-ups

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MWOD:   Foam roll IT Bands, mid-thoracic, and lats, banded pvc pipe shoulder exteranal rotation

You Want

You Want

You know what you want. You want to lose weight, or you want to get a good workout, or you want to be able to compete, or you want to look better, or you want to make more money, or you want this job, or you want to open this business.  If you look at all of the above things there is a common thread: a YOU and a WANT.  Nowhere in any of them did I include "as long as someone isn't there", "as long as no one watches what I do", "as long as my parents think it's a good idea", or "as long as people keep telling me I look good", etc.  If we would have included the second part then it turns from a YOU thing to a THEM thing.  You give "them" all the power over you.  They determine whether you are having fun or not, whether you are successful or not, whether it's going to work or not.  Look, if there is someone in your "space" that you don't like for whatever reason, then instead of trying the whole time not to look at them, just don't even think about it.  If there is someone telling you the idea won't work, either choose to acknowledge the information and figure out if its true or not or ignore it and move forward.  Not because you are trying to prove them wrong but because YOU want to do it.  There is only a limited amount of energy you have for the day and if you are wasting all of it dealing/worrying/concerning yourself with these other people and their comments, then you are wasting the NEEDED energy you will need to make things happen or just to enjoy yourself!  Don't let others determine YOUR world, YOUR thoughts, YOUR enjoyment, YOUR dreams or desires.  Block all that shit out and do your thing!! :)

FEEL THE BURN!!!

__________________

INFERNO WARM UP X 2

Complete the Following:

Dead Lifts  (14 min)

*work to a heavy 1RM for the day

Deficit Deads

.......5, 5, 3, 3 reps

Reg Deads

.......2, 2, 1, 1, 1, 1

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then...

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For Time (12 min cap)

1 - 10 reps Snatch (135/95, 50%, wt to get 10-15UB)

*1 Rd of Nate in between each set

.......2 reps MUs (2 C2B Pull-ups)

.......4 reps HSPU

.......8 reps KB Swing (70/53, wt to get 20+UB)

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MWOD:   PNF Hamstring work, foam roll low back and lats, banded shoulder external rotation