Tis the Season for CrossFit

Just as it is in any sport, CrossFit has an OFF season and an ON season.

Just as it is in any sport, the ON season is the most popular.

The hype from the Open, Regionals, and the Games is what the majority of CrossFitters live for. We can't wait to watch others push themselves to the limit and beyond. All we want is to cheer louder and harder than we have before because we all know the pain and pleasure that goes along with this time of year. We know that feeling of anxiety minutes before the WOD, and we know that feeling of relief when it's all over. Whether you kicked ass or have had better days, this is our Nirvana... this is our ecstasy!

But we must travel back to the beginning... back to that Monday after the Games... this is where our heaven and hell begins!

This is the OFF season for approximately the next 5 months. Our main focus in the OFF season should be building strength and tackling weaknesses. This is when the PR's just start rolling in. This is when we pack on the pounds of muscle and struggle through some of the simplest METCON's. The 85%-90% percentile is a common sight in many of our WOD's. During the OFF season we take on those dreaded gymnastics skills and get comfortable being upside down, flying through the air, or simply working our way around a pullup bar more efficiently. Its going to be a long 5 months, but we are thankful for cheat days and beer to help us get through it.

Then one day somewhere around the New Year.... it happens...

The ON season begins! How excited do we get when CrossFit HQ posts a quick Youtube clip with the words "open" in it? This is where our training takes a drastic turn. Our main focus should be building endurance and getting back to doing just straight "CrossFit". 20-30 min AMRAP's, Hero Wod's, Chippers, and Benchmarks become the norm. We are well beyond the rep scheme and weight of yesteryear that we struggled with exactly one year ago. We show up for class... warm up... get our ass kicked... and then decide to sprint a mile for a little extra work! There is minimal time for strength gains. You had 5 months for that, so when the 1RM, 3RM, 5RM PR's slow down... slap 65% on the bar and bust out 20 reps unbroken. Jump on the bar and hang on until your grip gives out. Embrace the lactic acid building up in your muscles causing a deep burn and do 5 more reps. Quit walking away from the bar and get back on it. The next thing you know, we'll all be gathered around a computer some Thursday afternoon with anticipation as Dave Castro announces the first Open workout. We'll know that we prepared accordingly and we'll smash the workout as soon as we can.

Now you may be thinking this doesn't apply to me... I'm not a competitive CrossFitter... I CrossFit because it keeps me healthy and in shape for what life has to throw at me. That is awesome! Keep it up and keep kicking ass! Continue to make yourself a better person in every way possible! But...

if you haven't experienced the hype, if you haven't experienced "Friday Night Lights" at your gym, if you haven't experienced your social media timeline bogged by updates such as "13.1 will be the death of me", or "13.4 286 reps", then you are in for one hell of a time where community becomes the heart beat of every workout and camaraderie is what picks us up off the floor and gives a good fist bump as to silently say "you smashed that SHIT SON!!!!!!"


#haveyouregisteredyet

Those F'ing GOATS MAN!

Gave up drinking...
Trying to eat healthier...
Putting in the work...
Why does my performance not reflect my efforts? WTF is going on?!?!

Answer: MENTAL TOUGHNESS!

I like to slam bars, I like to yell, I enjoy loud vulgar hip hop while I workout, I'm not afraid to get pissed off and throw a couple of plates around (respectfully of course), I've been known to bust out a few dance moves and get into the moment, but none of this carries over between those precious moments between 3, 2, 1... GO! and TIME!.

Today was basically a swift kick in the ass for me. I realized that I don't approach a workout to CRUSH it, I approach a workout to just complete it. This is not the mind set any CrossFit athlete let alone a competitive CrossFit athlete needs to have. Here's what's going to change...

1. Have fun - You're surrounded by others that are experiencing the same thing you are. Embrace it.
2. Comfort level - We all have that moment that we drop the bar to take a break and catch our breath because things get uncomfortable. Well... let it get uncomfy and get comfy with being uncomfy.
3. Crutches - GET RID OF THEM! You can complete a workout without a drink of water after every movement, if your hands are already white then you don't need anymore chalk, and if you drop the bar you don't need to make sure the clips are tight.
4. Catch up - Just because you fall behind doesn't mean the workout is over. GO.
5. Run with it - If you know you're in the lead, don't let them catch you.
6. Shut it - No need to have a conversation with anybody else until its over.

It takes just as much mental strength as it does physical strength to do well in this sport. So why not put in the mental work along with the physical work. Sounds easy enough... **right**!

I hate my goat.. I hate it, I hate it, I hate it. But tomorrow is D-day for that furry little rodent. So eat hardy my friend and enjoy it while it lasts.


#newmohawknewera

USMC Female pullup standards

I'm going to go ahead and give my personal opinion on the female Marine pull-up controversy. Why would I care you ask? Why should you care? Let me tell you...

For those of you who don't know what I'm talking about, I'll break it down for you.

Marines are required to perform a Physical Fitness Test (PFT) every year along with a Combat Fitness Test (CFT). For training purposes only we are only going to discuss the PFT today. This PFT is scored and put towards things such as Pros and Cons and a total Composite score that applies to promotions.
The PFT consists of situps, pullups (male), flex arm hang (females), and a 3 mile run. Scoring is broken down as follows:

MALE:
1 pt per situp in 2 mins (100 is perfect score)
5 pts per pullup (20 pullups is the max)
3 mile run (18 mins is perfect score, 5 pts deducted per min.. I think)
There also minimum standards that need to be met but I don't recall them at this time.

FEMALE:
Situps are the same
Flex arm hang (perfect score is 70 secs)
3 mile run (21 mins is perfect score, 5 pts deducted per min.. I think)

Now that I've broken it down, hopefully I'm correct, if not.... sorry. Anyways, the controversy is that females were going to be required to perform pullups for the PFT in place of the flex arm hang. Minimum of 1 and maximum of 3 for perfect score (100 pts). Well apparently there was a control group that was monitored and asked to train and perform these pullups. I don't know the circumstances, I don't know the variables, but I do know that they apparently failed miserably and now the Marine Corps is considering revoking the new pullup rule. Now that we all know what's going on, here goes my rant... its nothing personal....

This is complete horseradish!!! You are telling me that the meanest, most badass, elite Military service wants to change things because 'ish got hard!! I served 5 years active duty and I came across several Marines, male and female. Not once did I ever see a female Marine in the gym training to get a perfect flex arm hang, let alone a pullup. I'm not saying it didn't happen, but I never saw it and I spent alot of time in the gym. What does that tell you? The flex arm hang is dumb and worthless!

I'm not 100% positive why I take this so personal but I'm pretty sure its because I deal with many women everyday that work hard at our gym to get that first pullup. I know its not easy, no one said it was, but hell if you want something usually you need to put in a little work to get it. I will use my wife as an example of how to get things done. When she first began her pullup journey almost two months ago she could barely get 1/2 a pullup. Now after some hard work and dedication she can rock out 2 strict pullups and is probably pretty close to 3. That was two months!! You have an entire year to train for the PFT. It's come down to laziness and I hope something gets done. All day I am surrounded by people who want to better their own lives because they want to be healthy and fit and they fight to get things done. They don't serve in the Military, they don't have standards that need to be met, and they don't have a reputation to protect. The only thing I ask is that they give it their all and have fun doing it! Everyone has their strengths and weaknesses, but "CAN'T" isn't in their vocabulary.

So to conclude... do me a favor... before you sign that dotted line because you want to "serve" your country, then plan for it to get HARD! If you've already signed up then suck it up, get off your ass and do what your asked. Don't be weak, be strong instead.

*disclaimer*
I served 5 years active duty until 2011, so I know things have changed. Sorry if I am incorrect with any information I posted.

#semperfi

Start the year off right

A new year brings new resolutions and for many a new year means a new start or second chance. NOT FOR THIS GUY!!! Yes, I have goals in mind but I wouldn't consider them "New Year's Resolutions". I'll try to drink less beer on the weekends (or just stick to a strict Coor's Light diet), use less profanity (at least around children under the age of 7), and be kinder to the public. I will be more involved with my family, near and far, and continue to have a blast with all the kick ass friends I have. I also finished 483rd in the open last year for SoCal region and this year I want to be top 300. Wait... maybe these are "New Year's Resolutions"!?!? Hell, who cares? Lets go drink a beer and throw a barbell around!! 'Merica

Alot of people have been posting a really good blogpost that I think was well written so I will decide to share...
http://thesassysage.blogspot.com/2013/12/a-crossfitter-in-non-crossfitters-body.html?m=1
It touches on a little truth about CrossFit!!! The truth is... get ready...
You do not need to look like CrossFit Games athletes to be a good CrossFitter. A high percentage of those folks are genetic freaks or have introduced a little something something to their diet to help build that muscle mass. Now, I'm not saying they ALL do this. So if you don't... HIGHFIVE! More or less, if you put in the effort and work to maintain a healthy diet then take pride in your sexiness, rock your ridiculous workout gear, and get your sweat on!

For training today...

A little OLY to just stay fresh for MAX OUT SATURDAY!

-then-

A crap ton of pullups with a little rowing and shoulder to overhead

-along with-

Attempting the stupid back roll to support that CrossFit main site has put out the challenge for. I epically failed everytime but I had to give it a shot.

#thinhairdon'tcare