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Archive
"Schooled"
Tuesday, March 29, 2011
WOD # 2 posted
on CrossFit Games Site!
Men
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")
Women
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 70kg)
12 Push-ups
15 Box jumps (20")
WOD
Dynamic mobility before the WOD
AMRAP in 16 minutes of;
Row 400 meters
Wall Ball 20 reps 20/14
KB Swings 20 reps 2/1.5 pd
Post rounds to comments
How bad I hate to admit it, but the first open sectional WOD "schooled" me. I could give all the excuses I have, (MSS) shin splints, etc.. but ultimately the lack of performance rests solely on my back. I registered for the games not because I think I have a snowballs chance in &*(%#! of making it to the games, but to compare my times to the Masters Division I will be in next year. So far, I suck! The sad thing is I can crank 75# power snatch out all day long, but that WOD is all about the double unders. Why? Two words, agility and accuracy under duress. For some reason, since I developed some wicked MSS, they have my timing all off. In the past I could do 100 double unders in just over a minute, and now it took me over 7 min to 106 double unders. Bummer! But this is what it is all about. Exposure of our weaknesses and getting better.
One thing I have learned is that I don't like to fail. And not in a good way. It keeps me from reaching to bigger and better things. So, my goal for the next 5 WOD's is to step into the mouth of the lion and fail if that's what is needed. Besides, all of my greatest accomplishments and joys from life have come from failures that led to personal growth and change.
I am so proud of our athletes who have participated in the games. This week, everyone will be doing sectional WOD 2 as one of our box WOD's! Yippe!!! So get ready to get in th game and have some fun with the WOD.
Cleans 2x6
Tuesday, February 22, 2011WOD
Dynamic group mobility before the WOD-Burgener Warm-up
Cleans 2x6 - initiate lifts with 65% or 1RM progress as close to 1 RM as possible
Bear crawl Sled Pulls - 80m x 2 scale weight to allow proper movement (80m is to the fence and back)
GHD Hip Ext 3x20
Post loads to comments
Guess who this is?
Emotional Intelligence - Part 4
We have learned that the first three components of emotional intelligence are self awareness, self management and self motivation. The fourth component of emotional intelligence is social awareness. This is the ability to empathize with other people and sense their emotions and perspective. It also involves meeting the needs of others and building social networks and navigating the waters of political decision making. Due to decreasing physical contact with other humans from social utility tools such as twitter, facebook, etc..., researchers now believe that social awareness is at risk of being a less developed component of emotional intelligence. Humans need to be around other humans. We need the physical contact of others. Dialogue across a computer screen or through a text is not the same as discussion face to face over a cup of coffee. If you want to be more successful at work, home and play, begin to develop more social awareness. Read some books on people skills, get involved with a local social organization and network with "real live people."
IF you were not able to read the previous blogs on EQ (emotional intelligence), click on the permalink below or type emotional intelligence in the search bar and it will pull up the last 4 blogs on EQ!
Team WOD - "Get'er-done"
Saturday, February 19, 2011WOD
Dynamic group mobility before the WOD
In two person teams, complete the following tasks in any order or progression - get'er done!
100 Wall Ball 20/14
100 Pull-ups
100 Calories rowing
100 KB Swings 1.5/1pd
100 Double unders
100 Deadlifts 185/145
Post time to comments
Sydney Wheeler, 14, National ranked swimmer and 2011 Olympic Trials hopeful!
Today we have Oly Class @ 8 and Muay Thai @ 10. Also, I apologize for not updating the schedule yet on added classes or classes that are no longer being held. We will get that changed asap.
School'ed
If you have CF for any length of time you have experienced why it is so different. As I explained to a potential new member yesterday, our box is a "school of fitness." Our goal is to not only train you but to teach you the basic components of fitness and how to train. This is one of the things that I loved about CF when I first started and still do. To be better, it is a constant learning process. Coach Clayton and I worked turkish get ups yesterday for the first time with a barbell. We also did Eva for the first time, boy was that a learning experience. But no matter what we are doing in CF, there is always something that can be learned. CF is intellectually stimulating. Not to mention the added emotional intelligence we get from CF. Oh yea, the third aspect of emotional intelligence adding to our previous posts is, motivation. Motivation can be explained as that inner drive that moves us to change, do or be something. It can be developed but has to be based on an inner self perpetuation of need to change. Motivation will drive you to places you have never been and doing things you never thought you could do! So, ask yourself, do I need more motivation?
Coach D
"Super Bowl Shuffle"
Sunday, February 06, 2011WOD
"Super Bowl Shuffle" - since some of our members are having withdrawals from the lack of CF this last week, here's a little sprint WOD to keep your addiction under control.
AMRAP in 12 min - Sprint 100 meters, 25 air squats
Post rounds to comments
Raymi swinging the sledge!
Recently, I blogged about the EQ or Emotional Intelligence. If you recall, we looked at Self Awareness and its value in personal development and increasing your EQ. Today is another blog regarding the EQ and Self Management. Self management is the ability to keep disruptive emotions and impulses under control. It also involves the development of trustworthiness, conscientiousness, adaptability, achievement orientation and initiative.
Trustworthiness- a consistent display of honesty and integrity
Conscientiousness- the ability to manage yourself and your responsibilities
Adaptability- skill at adjusting to changing situations and obstacles
Achievement orientation- the drive to meet an internal standard of excellence
Initiative- a readiness to seize opportunities
Who wouldn't want to develop these qualities? These qualities not only make for a better person but also a better crossFitter. The development of first self awareness and then self management are the first two steps to increasing your EQ. Why do we want a higher EQ? Individuals with higher EQ's are more successful, productive, and excel at work and play.
So, this next week, do two things. First, take the time to set aside some quiet time and think about sefl awareness. How I am feeling today, this last week, overall since the start of 2011? Write down your strengths and weaknesses. Then make a goal to improve one area of weakness and develop a sense of positive self worth!
Second, once you have thought about self awareness, think about how you allow your emotions to respond to common situations. Then ask yourself, could I manage those situations differently? Then set a plan in motion to manage one common situation in your life differently through better self management.
Be sure to check out the new CrossFit FTW "101" Video. This video will be a great resource to new members and even existing members might learn something about our website! Check it out in the FAQ section on the homepage.
Also, if you didn't notice there is a new food link on the homepage. This link will post a 'Meal of the Day" each day. If you click on it, you can get the recipe and also archived recipes for great ideas for paleo//primal meals. I like today's post! What a great way to get new ideas and keep eating healthy fun and creative!
"Ouch"
Saturday, January 29, 2011WOD
Dynamic Group mobility before the WOD
Three rounds for time of; (scale to capacity)
Run 800 meters
Box Jumps 40 reps 20"
Tire Sledgehammers 30 reps
Wall ball 20 reps 20/14
Power Snatch 10 reps 95/65
Post time to comments
Great PR Effort of a 100# push press. This is close to Shannon's body weight!
There is a lot to be said for intelligence(IQ), but there is even more to be said about emotional intelligence(EQ). Researchers now know that IQ is a key component to success within any endeavor but they also have learned that EQ, the ability to develop self awareness, self regulation, motivation, empathy and social skill, is at least twice as important as IQ. Interestingly enough, IQ is both environmental and learned but mostly developed by puberty, but EQ can continue to be developed. EQ is most likely responsible for the difference between getting that management job and excelling at it as a high performer. So, why is this important as an athlete or member of our box? These component characteristics can help you develop into a better athlete, improve your job performance, and personal relationships.
The first of these components is self awareness. This is the ability to read and assess your emotions as well as recognize their impact on work performance, relationships and the like. It requires a realistic evaluation of your strengths and limitations, and a strong and positive sense of self worth. It is surprising how few people are able to self assess their emotional state and how it is affecting their performance. Applying this to CF is easy. A good example might be when a tough WOD is programmed and you see it for the first time. How does it affect your emotions? Do you have a realistic view of your strength and limitations, or do you let fear, anxiety and other emotions contaminate your potential. How to improve? The next time a situation at work or at the box arises, ask yourself, what are my emotions about this and how am I responding. Then, through that self awareness use positive thought and realistic expectations to shape your efforts!
Partial Excerpt from: Goleman, D. Leadership that gets results. Harvard Business Review:Mar-Apr 2000;79.
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