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You guys crushed the month of May!! PRs all over the place!!
As we get into the heat of summer it’ll be time to keep on cruisin’!
Set some goals and go after them! We’ll have a chance to hit some great benchmark workouts in the next 6 week cycle. When they come up, check your previous time and strategize/visualize how you’re going to best it.
ALL IN! STRONGER. FASTER. BETTER.
The board’s empty. Let’s fill it up again!
Driving from Waxahachie to Lubbock takes a little while. 5 hours usually. Riding a bicycle takes longer, but that’s another story. When my family travels there, I don’t look at the odometer every mile and check it off. I hit the gas pedal and go. I talk with my wife (or she talks at me), we sing songs, and play silly car games. Before you know it, we’re at our destination.
Long stretch up the caprock.
Some of you keep “checking the mileage” on your fitness journey a little too much. You step on the scale each day to see what it has to say about you. You measure yourself every class against- the clock, the weight, yourself, and that guy/girl you compete with. You get wrapped up in the numbers and forget that you’re on a ride. A ride where it’s the destination that’s most important.
CrossFit is fun. At least if you let it be. Don’t sweat the small stuff.
Eat. WOD. Recover.
Those are the big steps. While you’re at it, make a new friend and remember that above all- CFW is a community. We’re all on this trip together. Let’s hit the gas pedal and go!
Bodacious Biles Brothers
There’s one thing I know about CrossFit- it’s hard.
Oddly enough, that’s exactly why I’ve been at it for the last 6 years. If it were easy, if I didn’t have a ton of things to work on and get better at, I might have stopped long ago. It seems like every time I turn around, I’ve got another skill to learn, another level of strength to attain, and another gear that I hadn’t known was there.
You guys know what I’m talking about. Just when you get comfy- BAM- let’s go heavier, let’s go full range of motion, let’s practice skills. When you think you’ve arrived and it’s all over, think again. The workouts don’t get easier as you get stronger and more conditioned, they hurt just as bad (if not more). The only good thing about getting better at Fran is you can make it stop faster.
That said, you’ve got to pick your battles. If you’re needing more strength (and who doesn’t) then maybe you should scale up and shorten the metcons. If you’re already a beast, then maybe it’s time for another skill (butterfly pull ups). Or maybe it’s just time to get an UNBROKEN mentality. As in, “I’m not going to set this bar down or come off the bar till I’m done.”
I don’t know where you fall in this but I can tell you this- if you PICK YOUR BATTLE and then commit to FIGHT LIKE MAD- good things will happen, my friend. Our commitment to you, the CFW athlete, is to bring out your best. I, for one, can’t wait to see it!
You want to get bigger and stronger, huh? Well, you gotta work, eat and rest. That’s pretty much it. We’re going to support you guys who are wanting to do this by putting you (and everyone at CFW) on a linear loaded strength cycle. If you’re wanting to gain some size, we’ve got to tweak your metcons (cardio) a bit and have you go shorter and heavier. For those who are still looking for GPP (general physical preparedness), I want you to keep going on the strength cycle but don’t eat to support the growth. That plus regular metcons will keep you guys and gals tracking right along for weight loss and fitness. Hit it hard and have fun.
So, if you’re still reading this, I’m assuming you’re wanting to get bigger and/or stronger. OK, let’s do it. I’ll emphasize again- you gotta work, eat and rest. Your focus in the gym should be on the heavier days- Mon/Wed/Fri WODs. We’ll adapt your metcons up to support your goal. The programming is pretty simple. 3 sets of 5 on major lifts like back squat, press/ bench press, deadlift, and clean.
The eating part is up to you. Eating to support weight gain takes some effort. The easiest way is to add milk. If you can handle dairy, the trade off is worth it for promoting muscle growth. Other than than, increasing protein intake plus adding sweet potatoes is another approach. Read this- Power Athlete Diet- and do what it says.
Supplements that I would recommend would be pretty simple- whey protein, BCAAs and creatine monohydrate. Not being a fan of artificial sweetners, I’m a little picky about what brands I choose.
Protein
Here are a few good protein mixes- Stronger Faster Healthier Recovery (available online), Bluebonnet Whey (available at Anne’s in Waxahachie), or Designer Whey (I believe the vanilla is the only one w/o artificial sweetners- available at HEB or GNC).
BCAAs
I just use the GNC brand powdered BCAAs. Tip- it tastes like JUNK! That’s why they put so many flavors and sweetners in these. I mix mine in a little chocolate milk pre and post WOD.
Creatine
Again, I just use the GNC brand powdered Creatine Monohydrate. It’s a powder that doesn’t dissolve all the way into liquid. Make sure you’re staying well hydrated if you’re taking this supplement.
As far as amounts go, here’s the scoop-
30-40g of Protein Post Workout
5g BCAAs Pre & Post Workout
5g Creatine Pre & Post Workout
Your post workout protein drink does not constitute a meal. Remember to eat within an hour of finishing. Keep it simple, don’t break the bank. Train hard. Eat more. Rest well. Then do it over and over.
For more info on strength adaptations, here’s an article I wrote a while back.
Another great spot for info- Lift Big Eat Big.
See you at the box!
Athletes (that’s all of you) come to CFW for a variety of reasons- weight loss, improving general health, better athletic performance, etc. All great goals for sure. But what many of them find out early on is one thing- they’re not very strong. At least in terms of trying to RX the typical CrossFit workouts, that is. The 225# deadlifts and handstand push ups in Diane for 45 reps each aren’t going to just happen for most folks. And Fran turns into a 20 minute strength building routine of 95# “front squat/push press” and pull ups.
What many athletes need early on is to get stronger. Don’t get me wrong, that process happens for everyone when they start at CFW. Novice lifters progress rather nicely in their ability to increase loads. What I want to address now is the athlete in the middle. Someone who can RX 70-90% of the workouts. Someone who may have bodyweight movements down but buckle a bit when the load goes up.
This athlete needs to tweak some of the workouts to gain some strength. Here’s an example of what we did with a few athletes for Angie:
The workout is written as- 100 Pull Ups, 100 Push Ups, 100 Sit Ups, 100 Squats. An athlete that is wanting to gain some strength/size is not going to benefit from this workout (at least in terms of his goals). Here’s what we did- 1 round of 25 Pull Ups, 25 Push Ups, 25 Sit Ups, 25 Squats with a 25# vest. Rest. The two rounds of 10 of each movement with a 45# vest, resting between each one.
Much like scaling down, we can apply scaling up for certain workouts and create the right stimulus for gaining strength. Weights go up and reps go down, typically. Don’t look at this as an easy way to get out of workouts you don’t like. It’s definitely not an easier alternative. Talk with your coach about your specific situation.
Our current strength cycle started last week. Here’s what we’ll be up to for the next 5 weeks so you can plan accordingly:
Monday- Strength (Squat, press, deadlift, etc. plus (possibly) a short metcon)
Tuesday- Metcon (longer)
Wednesday- Strength (Squat, bench press, weighted chins, back extensions, etc)
Thursday- Skill (Oly lifts plus (possibly) a short metcon)
Friday- Strength (Squat, press, etc)
What does this mean to you? Well, if you’re the athlete I described that’s needing to make the 95# thrusters in Fran feel lighter, then Mon/Wed/Fri is your focus. I’ll be posting a “What You Need To Grow” supplement article this week so look for that. If you’re still working on all of your skills, bodyweight strength and weightlifting prowess, then keep your regular schedule and complete the workout as close to Rx’d as you can.
During our current strength cycle, even if you’re not coming on Wednesdays, you’ll gradually increase the weight on your squat and press by 5-10# per workout. Keep that in mind as you’re choosing your starting weight. We’ll typically be doing sets of 3×5 for squat, press or bench press.
See you at the box!
For the last three years Coach has been really excited starting in February about, “The Open”. Each year I look at my gut, my inability to do a pullup, my “panic and ” at the mention of burpees and so on. I hear Coach saying WOD in and WOD out, “Get registered for the OPEN. You’re going to love it” and I think to my self there is no way I’m going to love it.
But something changed this year.
After participating in the Open as a gym rat the last two years I suddenly felt like I wanted to be an Open Athlete. It occured after I did 13.1. I hate burpees but love the Snatch. I was able to get 100 reps. Way more that I believed I could. In the middle of 13.1 I received a burst of confidence from an unexpected source. A guy that I had never seen in our Box before commented during my Snatch’s, “He has a good Snatch.” This guy’s comment spurred me on and I believe helped me finish the second set of burpees. I felt great after the workout. Then Dave Christiansen said, “Sign up for the Open, It’s not too late.”
So I signed up.
Since then I have been an Open fanatic (just ask my wife, Reba). My small group for church knows that I am an Open Athlete and that I was Internationally ranked. My co-workers know I completed 163 reps in 13.2 and my mom knows that I was only able to do the 3 Cleans on 13.4 cause, “I just can’t do T2B!” She was as upset as I was. (Hi Mom!)
What does all this mean to me.
I was looking today at my rankings and after 13.1 I was ranked 69,477 (out of 125,000 approx). After 13.2 I was ranked 59,184. After 13.3 ranked 54,384. And after 13.4 I am ranked 53,035 (out of 236,080). I have gone down in the ranks after each WOD. When I saw this it took my breath away. All the angst I had was gone. A big smile crept across my face. I didn’t think about only getting 3 reps on 13.4. I wasn’t concerned about the exhaustion and “burpee cough” at the end of 13.1. What I am thinking about is 13.5 and can I continue to keep moving down in my ranking. I am so fired up as I type this my heart is racing.
I will always be an Open Athlete.
From now on, as long as I can get to the Box I will always sign up for the Open. I will join my Coach in those funny little “Woo Hoo’s” that he is so prone too while dancing around the box. I’m not interested in seeing how ”bad ass” I am but to see how much I can improve and how I rank against other Open Athletes around the world; the Crossfit Community that I have grown to love.
Oh crap, It just hit me.
Panic and trepidation just hit me as I realized the 13.5 looms large on the horizon. What will this final WOD hold in store for the CF Community? Will I be able to do the movements Rx? My heart is pounding and it is more that 36 hours until the announcement. I also feel a heaviness in my chest. I think Coach got me sick with his cold!!!!! Josh H. is hoping for heavy. I’m just praying for NO muscle ups!
BTW. I am currently ranked 2455 for my age group internationally, 205 in the Region for my age group and 22 in our Box!
Well there is only one thing left to be said, ”3,2,1, GO!”
David “Tractor” Griesinger
“Enter His gates with thanksgiving and His courts with praise; give thanks to Him and praise His name.”
OK, friends, it’s that time of year- the 2013 CF Games Open is upon us!!
CFW will be taking on the Open WODs during our regularly scheduled classes each Thursday for the next 5 weeks. That’s right! Even if you didn’t sign up, you’ll be performing a version of the Open WOD. Competitors who have signed up for our team must do the workout as written for their score to count. In addition to that they will have a judge watching each repetition performed to make sure it meets the standard. If you have not signed up for the Open, feel free to do each WOD as prescribed or modify to hit your best version (per your coach’s instruction).
Traditionally, the Open WODs are AMRAP. Specified movements and repetitions with a certain time frame to do as much work as possible. This generally allows us to run at least 2 heats per class. Here’s where I’ll need your help- BE ON TIME TO YOUR CLASS! We’ve got a lot to do each Thursday. Yes, we’ll warm up thoroughly each time but if you want to roll out or need a special extra warm up- be there EARLY. It may take some extra time as we set up judges, stations, go over movement standards and run the heats. The morning classes are going to run like clockwork. The evening classes will all still go off on time but there will probably be a lot more activity, so please be considerate of others and semi-flexible.
Above all- THIS IS GOING TO BE FUN!!!
If you’ve never competed in CF before, get ready to test yourself! If this is your 2nd or 3rd go around, well, I don’t have to tell you much 
First WOD posts at 7pm tonight on the Games Site!!!
You’re not stuck, you just won’t move. You’re not trapped, you just haven’t tried.
FEAR, DOUBT, & PAIN.
Yea, those are in the mix. But so are things like-
JOY, ACCEPTANCE, & TRIUMPH.
SOMETHING is GREATER than NOTHING. Do your little TODAY and watch it GROW TOMORROW!
Hey guys! We’re trying something new at our Saturday Yoga. Sarah is going to be teaching a bit different to cater to special needs. I’ll let her tell you all about it:
I am very excited to be launching something new at CFW this Saturday. Yes, we will still meet for yoga at 8:30, but instead of our usual dynamic yoga flow we will engage in a more passive form of yoga called yin yoga. In yin yoga we will hold a specific set of poses for an amount of time and each set of poses is designed to bring therapeutic benefits to organs, muscles, joints, and tendons—as well as the mental benefits that come from all types of yoga.
I know the last thing most CrossFitters want to do on their day off is a sun salutation A (or, as my friends Ben & Shandra Sessions like to call them, “hidden burpees”) or hold chair pose for anytime at all, though, the benefit to you guys for those things is HUGE and I could not recommend it more, I am giving my public what it wants and rolling out yin yoga. This summer I worked closely with the CFW competition teams making sure they maintained peak mobility and performance while training for the Texas Throwdown with yin yoga and bringing the concentrated mobility work back right before the CrossFit open could not be better timing. Most of the work will be done seated or lying down with props to facilitate the lengthier holds that allow your muscles, joints, and fascia to relax open. Yin yoga is true rehabilitation therapy and exactly what your body needs after a week of working hard in the box.
Do you want to speed your recovery and shorten your soreness time?
Do you want to perform better no matter what the WOD holds?
Do you want to keep your joints, muscles and organs healthy and working at optimal performance well in to your 90s?
Do you want stress relief and breathing improvement that benefits you in every aspect of life?
The answer to all of these questions is yoga.
Yin yoga, recover, rehabilitate, renew.
THIS Saturday, February, 23, 8:30am CFW. Your body will thank you.
It’s that time of year, boys and girls! Time to pony up and decide to toe the line. It’s time for the CrossFit Games Open!
Have you signed up? Will you sign up?
“Why should I?” you ask.
There are plenty of reasons- to test your fitness, to take yourself to another level, to challenge yourself more than the normal workout, to help Team CFW. These are just a few.
“But I’m not trying to be the best at exercising. And there’s no way I’ll win the CF Games, much less Regionals!” you exclaim.
While that may be true, I have a couple of questions for you-
Why did you sign up for and run that 5K? Did you think you could win that?
Likely, you signed up to test yourself. Hopefully you did it because you enjoy running and the 5K was the expression of competing in your sport. If you won, well, that’s just cool!
The CrossFit Games are no different. Many of you are passionate about CrossFit. You’re watching videos, sharing inspiration with one another, and figuring out how to improve your <insert difficult CF movement here>.
The Games Open is our 5K. It’s the first level of competition in our sport. Sure, there are a myriad of “local” competitions almost every weekend. But this is the big one! You get to compare yourself with CrossFitters literally around the world! How cool is that??!!
“But I can’t do pull ups/muscle ups/double unders/etc.” you say.
I’m not going to lie to you. You will need some proficiency at these types of movements. Your strength, skill and ability level should factor into your decision to sign up. If you are thinking about it but aren’t sure, just ask one of your coaches about what they think.
My thoughts-
1) If you’re on the bubble, sign up.
“But, but, but…”
But nothing. These workouts are geared with the average CrossFitter in mind. We haven’t seen workouts with movements like pull ups or muscle ups that would disqualify you from the next week’s WOD. Generally they put something ahead of them that is do-able. And who knows, maybe the next week is in your wheelhouse!
2) It’s going to be FUN!
Last year during the Open, CFW was buzzing! The workouts were exciting! The place was full of energy and we had a blast! No doubt it’s going to be like that x10 this year!
3) You can inspire others!
The biggest cheers last year during the Open workouts weren’t for the ones “killing it.” The biggest cheers came when people busted through and did more than they thought they could. They came for the ones trying and trying and trying to overcome. It. Was. AWESOME! Seriously some top ten moments in the box have come from these WODs.
4) I’m going to make you do the WODs anyway.
That’s right! I can’t make you sign up for the Open but every Thursday in March, we’ll be doing the Open WOD at CFW. Those that are signed up will have a judge and complete the workout as written. Those that aren’t will be able to scale.
So, strap on your wrist braces and get out your compression tights! The Open is coming!!! March 6th we’ll find out the first WOD!!!
2012 was a BLAST!! Join us for 2013!!
