"Picked Off"

4 Rounds For Time

30 Box Jumps
5 Clean and Jerk (BW) (75%BW)
1 Rope Climb

 

Post results to comments.

 

 
Happy Birthday Amanda S!

Team WOD this past Saturday with Coaches Jim, JB, Stephanie and G.  If you don't have a team, you can still play on Saturdays.

 

8 Things A New, and Veteran, CrossFitter Should Know by Josh Bunch (courtesy of Practice CrossFit)

January 1 found a 2011 CrossFit Games marathon plastered all over ESPN 2. January 2 found millions wanting what those athletes have. Strength. Abs. Confidence. Passion. Fun. January 3 was all phones ringing loudly at local CrossFit boxes around the world. Voices shout, “I want what the T.V showed me.”

Over four years ago we were lost in the crowd. CrossFitters stuck out like a sore thumb creating more looks and questions than good will and charm. Today I literally cannot go anywhere in my home town without someone stopping and asking me about CrossFit. Its beyond awesome. But with the spotlight comes integrity, and CrossFit integrity says Mechanics, Consistency, Intensity. There are things every good beginner must know, and every good veteran will do good to review.

Trust your trainers

If your Coaches say something, anything, it is your job to listen. You may question them. In fact you are encouraged to do so. Don’t forget your eye during a WOD tells lies your body can’t handle. Their eye watching you day in and day out tells the truth.

Get good before fast

Even if you can keep up with 90% of the class your first day, it doesn’t mean you should. Our CrossFit drug is potent and it will catch you the 2nd day if you don’t respect it the 1st day.

Forget the clock and the RXD weight for know, it will come. Be patient enough to progress correctly and you will be rewarded with longevity and vitality. Move fast before you move well and soon you won’t move at all.

Exhaustion does not equal success

The grueling breathers make you better…..and addicted. As CrossFitters we feel like we are somehow cheating ourselves if we are not lying in a puddle of our own sweat after each and every WOD.

GOOD WORKOUTS ARE EVERY WORKOUT THAT MAKES YOU BETTER, NOT JUST WORKOUTS THAT MAKE YOU EXHAUSTED.

Mobility will always trumps strength

I know this first hand. Competitively bodybuilding left me very strong over the 10 years I did it. It also left me very immobile.

Recreational do-gooders lift things. Those of us who want fit and healthy and everything that comes with it realize their is no need to add strength to dysfunction. Get mobile, and get strong. One doesn’t truly work without the other.

You cannot out work a bad diet

When you're just starting CrossFit give it a few weeks before you start worrying about your food. Stop asking questions and just listen. After a month of paying attention, begin the food change you so desperately need, otherwise, your results will eventually halt.

There are those genetically gifted, chances are, your not one of them

Just because Rich Froning can survive and thrive on peanut butter doesn’t mean you can.

This is about as common sense as it gets but we still look for proof everywhere we can so we can feel better about letting our guard down.

This of course doesn’t mean you can’t be like a CrossFit games winner, it simply means that to become one, or your version of one, you may need to do things differently than the top athletes do. If there is one thing concrete about all top athletes…nobody does things the same.

Experiment with everything, leave out nothing, condemn nothing, qualify everything.

Genetics are not your goat

Conversely to the above, genetics may make life harder, or easier, but that doesn’t mean your doomed.

Epigenetics is the expression of our insides. There is our genotype, the way you were born to be. And there is our phenotype, the way we make ourselves become.

We can be genetically disposed to carry more fat, but we still have to eat the calories. We can have the BRCA 1 gene that causes breast cancer, but it still takes eating sugar to make it grow. Don’t blame you genetics, blame your choices.

To look better, perform better

No matter the coolness of CrossFit, nobody would do it if you gained 30# pounds of fat. It’s safe to say many of us, maybe even the majority, enter CrossFit because they simply want to look better.

The stronger you are the more potential you have for losing fat, and gaining muscle. If you really want to change the size you fit into, drop weight fast, or even change your blood work for the positive…get fast, and get strong.

These guidelines will not always make you or I happy. These guidelines are not exotic. They are tried and true methods to keep you CrossFitting, and living better everyday. Stray, and pay the consequence, follow and reap the rewards.

Comments

[mario & chrissy c]

Happy Birthday Amanda S !

[SpeedyJ]

Happy Birthday Amanda - Enjoy your day!

Great article!
Will have to miss this WOD due to basketball, have fun everyone!!

[Billdozer]

13:42(rx+ @205#). Saucy little wod

[Chalkman]

15:39 (172BW rd1 -> 155 rd2-4). The Jerks got heavy...still a little sore.

[Root]

17:10 (95 - 1/2 rope climbs). Proud of myself because I couldn't even do 1/2 rope climbs a few WOD's ago and I did 4 today.

Happy Birthday, Amanda.

[chrissy c]

15:48 (55# 1st rnd/60# 2nd-4th/short box- 18" or 20" - not sure). The only thing RX for me on this one were the rope climbs!

Geeze Ramrod - I thought you had to belong to a team to do a Saturday WOD!!!

[Ashley Odneal]

17:23 (75#, 20 in. Box, 2 rope climbs, 2 scaled) Still using too much arms coming down rope, wearing 'em out...plus still feeling the affects of "angie" from last Wednesday.

[Special K]

17:00 (95#, 24" box, 15 ft. Rope climb)

Had fun playing around while we waited out the floods.

[Ramrod]

You are part of team atomic Chrissy, your always welcome on Saturdays :)

[sonal]

13:05 ( 85#, 20#, 10 ft rope climbs)

Definetely a good time at the box, waiting out the floods.

[Easy Rider aka Robert Hammond]

14:16 (BW=180#/step ups(achilles injury))

Nice pacing and racing with Kate O. and Jackrabbit. Classic final sprint up the rope.

Can not think of a better group of people to be hanging out with while waiting for waters to subside.

[Ramrod]

8:51 rx/165

[Arnold]

14:08(115# about 70%BW)
Spent way, way to much time looking at that box! Dag nabbit

A lot of fun with the flood victims of Murphy Road. Trying to learn Handstand walks......

[Bitchy Eggroll]

13:28 (18"step up, 65#, scaled)
Today was a good day to return the the box. Being stuck with 8:30 and 9:30 peeps was the best... Good to see everyone again!!!!

Jackrabbit: throw it away! Throw it away!!!
Cal: I was wrong, you do look good with hair!!! Your strobe light action was the best!

[Will.I.Am aka Kung Fu Panda]

18:34(Rx, 24")

Fun wod, c&j gets heavy @ 220# and the box jumps previous make them even harder. Thx for that Jim.

HBD Amanda S!!!

Rammie: its no fair your Rx is 165#... Just sayin.

[Arnold]

BTW Jim you look awesome in the picture!!!
Happy Birthday Amanda

[Arnold]

hehehehe

[Jackrabbit]

14:30 (95#) (24" box)

Oh brother almost fell off the rope racing Easy Rider and when I got to the top I didn't even touch the right spot! Next time G! ;)

Had fun waiting out the storm!

Toe, had to drink it this morning!! ;)

[Ramrod]

Sounds like a panda problem to me, not a rammie one :)

[Teach]

I don't even know what my WOD time was....it was secondary to surviving this morning :) Good stuff today!

Had fun with our gymnastics practice and watching Rammie swing like a monkey across the ropes.

[Billdozer]

No Ram, its definitely a Rammie problem, you're just too light. Panda and I had to work extra hard....our bodies work against us

[JTH]

11:36 RX (165)

[Doc]

14:37 (155#, 85-90% of BW)

[Sx Panther]

16:50 (135#, 77% BW)

[JohnnyB]

14:15 (135#)
Thanks Trex!
No other place like home!!

[Ramrod]

too light for who? sorry for doing what i was supposed to do..

[Ramrod]

next time a wod calls for anything over 205lbs ill be sure and let you guys know how unfair it is

[Fam]

18:02(95) really slow........but I'll take it coz I was told my form looked really good & also I am a little less scared of rope climbing:)
Goal for this month is to get back to getting a little faster on wods..

Thanks G, Maria, Master G, Lisa & Khang for the push!!

[Napkin]

15:46 (#115)

[Cj]

11:30
scaled:
step up on 18" box (still 30 reps)
15# bar, no weight (first WOD!)
modified climb - lay on floor and work up to standing 3x = 1 round

[007]

11:57 (135#)

[George]

Good time tonight. Had a blast.

[Rocky Top (aka Abbye Mac)]

This WOD stole my soul! 16:something (105lb 74% body weight) Getting better at box jumps thanks to Billys tutorial last week! Thanks for the push Biscuit and Arnold! Still seeing stars from those dang handstand walks, thats Silverback!

[Chunners (aka Sirun)]

Just want to thank everyone today, I felt no gas in the tank...those mystery cubed nuggets the cafe downstairs at my work they call chicken salad for my linch didn't help...:)

[Chunners (aka Sirun)]

*lunch

[T-REX]

17:06? (115, a little over my heavy a$s bones, so abt
76.5%, 20"). I'm happy to work on my rope climb, which has been improving big time! Thx Ram @ 4. Big class at 5, way to work hard everyone, welcome bk Alex-WPGA and Frank! Listen to your body Seabiscuit! Abbye, it's hard coming bk after some days off, u hung in there Champ! I can't shout out everyone, but I was glad to coach tonight and then I think 1 more before Beth is back in Feb. Great meeting all the newbies, CJ, Wilma, Bryant, and Lindsey! Great job F2Bs for leading the way! Thx G for being my Sherpa! Remember everyone- its a 5 burpee penalty for not introducing yourself to someone new!

[G]

12:20 (Rx rounded down to 85, should have been 86.25) - Thanks for the push at the end Silverback. The sense of urgency helped a lot! It was good to train alongside the 6pm folks today! Awesome coaching Coach JooDee!!

Handstand Walks Skill work post WOD with Rocky Top with Silverback spotting, and barely touching on couple of sets - so that is a good thing. Still a ways to go but we are one step better than before we started tonight.

Good to see Paige G, JohnnyBaaad, Fjord and Gary C back in action!

It's so awesome to see even with the sense of urgency of the WOD, today...people were actually being mindful on their C&J posture and mechanics.

As Coach JooDee aka T-Rex mentioned above....WELCOME to all our newbies! Proud of you all .... a very coach-able bunch!

The morning was very eventful at the box due to the flooding. Skillwork on gymnastics and vestibular movement activites all over the place.

[G]

HBD Amanda S!

[Teach]

Shenanigans this morning....lots of shenanigans :)