Tuesday, May 23, 2017

CFCR RULE #2 – CHECK YOUR EGO AT THE DOOR

“Check your ego at the door” is a common saying in CrossFit. It applies universally to any CF box. The moment you walk through that door, leave the ego behind. Those of us who CrossFit, get it. You cannot come in day after day and have an ego. You won’t last. If you fear getting beat by someone who is older, younger, heavier, skinnier, male or female, you will not stick with this. Because simply put you will get beat. Often. It’s not about who you “lose” to. It’s also not about who you “beat”. The only person you are really competing against in here is yourself. Support people as they finish the workout, or cheer on another athlete as they struggle through a lift.

Also, don’t get so caught up on whether you RX or Mod a workout.  If a coach suggests a lighter weight, or a modification of some kind this is not to insult you.  Coaches want for you to first and foremost be safe and secondly to have a GREAT workout, afterall isn’t this why you come?

Everyone has to start somewhere and there will always be someone stronger and fitter than you. Remember, we are a community.

 

 

 

 

 

 

WOD

“Power Elizabeth”

21-15-9
Power Cleans 135/95#
Ring Dips (Mod= 2x Box Dips)

*10 Minute Time Cap

 

Coach’s Tip: This workout consists of high skill gymnastics and strength with a barbell. It is a variation of the original workout “Elizabeth” which consists of squat cleans. Box dips are the mod today to focus on intensity. This should be a relatively quicker workout which is why there is a time cap. The goal is to finish under the time cap so scale as needed. If ring dips are your nemesis I recommend working these in 2-3 days a week on your own to build up strength & skill in this movement.

 

Strength
DB Box Step Ups 20”

12-12-12-12-12 (6 Each Leg)

 

Core Down
2 Rounds:
30 Second Side Plank Each Side

Rx
Heim 619
Big Ben 711
Longo 424
Cates 947
Amanda ?
Gary 855
Jeff W. 830
Chandler 736
Toph 429
Bill h 627
Kapitan 701
Danny 1022
Kyle 1004
Greg 642
Sara 1002
DP 539
Justin 611
DLay 520

Mod
JFruh 952
Aubree ?
Josh 733
Tammy 908
Jared 1000
Aimee O. 835
Zach 845
Barb 842
Janet 633
Shaq 710
Tonya 423
Michelle 702
“69” 917
Budge 710
Jenny 722
Christa 656
Sabina 735
K Dawg 602
Carolann 735
Christy 807
L Mello 1001
Herder 708
H Mroz 659
Hollywood 808
Grace 642
John A 745
Bre 827
Amber 738
Nate 720
Mike 625
Annie 759
Amy B 540
Dave N 755
Mick 715
Joseph 848
Brad 643
Ellie 741
Carrie 838
Jessica 638
Bre 736
Sam 611
Chris 710
Darren 735
Jesse 850
Brad H 608
Brian 711
Kate 856
Katrina 914
Susie 753
Don 720
Denise 619
Michelle 723
Beth 621
Tracy 717
Adam 858
Nataleigh 720
Alan 838
Robin 930
Alicia 704

CROSSFIT ENDURANCE

WOD

AMRAP x 5
Max Squat Clean & Jerks
Rest 3
AMRAP x 5
Max Calories on Rower
Rest 3
AMRAP x 5
Max Burpees

Level 1: 95/65#
Level 2: 115/75#
Level 3: 135/85#

*Score= Total Reps

Core Down

2 Rounds:
30 Sec Side Plank Each Side

L3
Nicholl 149
McKown 188
Travis B 196
Kanon 145
Joe 196
Corrigan 146
Terri 91
Jen R 144

L2
Woo 147
Natalie 155
Sully 159
Matt V 188
Sp K 189
LC 230

L1
Kevin 158
Ashleigh 161
Bob 160
Munique 165
Jodi 148
Steve 156

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