2 Clean and Jerks @ 70%- Do not go above percentage!
Notes: These should be squat cleans, but power clean to front squat may be performed. These are meant to provide a warm-up for the Back squats.
Spend 20-30 minutes to establish a 1 RM Back Squat.
Notes: For newer athletes testing this for the first time, focus on good mechanics and use spotters! The suggested protocol is as follows:
Warm up with some Squat sets of 2-3 reps. Once you reach the 80-90% range, take 2 minutes rest then perform a “Walkout” (simply set up like you’re going to squat, walk out of the rack, and hold the weight on your back for 5 seconds – DO NOT attempt to squat – belts are recommended for this movement) with 5-10% more than your projected maximal Squat. If you are projecting 400#, walk out with approximately 425#. After your “Walkout”, rest 2 minutes then begin your near maximal and maximal attempts. If you have not missed an attempt you may go slightly over the time limitation.
Run 1 mile – For time 50 Tuckups – For Quality
Notes: Record your 1 mile time and then perform the 50 tuckups for quality with as little rest as needed.
Cobra Stretch – 1 min Couch Stretch – 1 min per side
14.2 in the books! For a lot of people it was another tough wod with the dreaded OHS and C2B Pullups. Two brutal movements paired together?? Ouch Castro. The best part of the Open is hearing the success stories of those who achieved their first’s. Big shout out to Estelle Atney who not only got her first C2B but came to her first FNL! Despite being terrified of not being able to complete any movement in front of a crowd, she came and conquered. Congrats to Ashley Short who got her first pull-ups and Stephanie Oesman who finished her first 10 OHS at 65#. I am particularly proud of Dustin Braschi who has been working on his OH mobility for months and has certainly not squatted 95# before. Before starting the wod his goal was to complete 1 rep then he got well into his 2nd round of 10!! Stories like this inspire me and remind me how much I love coaching. Congratulations to all of you who PR’ed this week and I hope it continues rolling on into the next week!
EIE participants have until tomorrow, Tuesday March 11th, to retest and input your data into the Google DocHERE. Open participants have until 5pm PST today to register and input their results fromWOD 14.2.
Keg Drill Overhead Band Distraction Gristle/Groiners Foam Roll Lats
400m Run 2 Rounds, 10 reps each of: Push Press with Bar Back Squats Push Press BTN with Snatch grip Overhead Squats Lat Activations Knees to Elbows
A) 5×3 Overhead Squat (Rest 90 seconds) B) 5×5 Strict Pull-ups (Rest 60 seconds)
Notes: Alternate A and B sets adhering to the rest time. Prioritize good overhead position and lockout. Pull ups should be performed in a tight hollow position. Any grip may be used.
A) 5×2 Snatch @75-80%- Do not go above percentages! (Rest 90 seconds) B) 5×5 Strict Chest to bar Pull ups (Rest 60 seconds)
Notes: These should feel smooth and fast. Warm up to your working weight and focus on fast reset and perfect form. Perform regular strict pull ups if needed.
5 Rounds: 30 Double unders 15 Wall Balls (20/14) 7 Power Snatch (115/75) Rest 1 min between rounds -20 min cap-
Notes: Try and keep consistent pace each round. Sub Du’s with 50 singles.
Pike Stretch, 1 min Couch Stretch, 1 min each side Samson Stretch, 30 sec each side Calf Stretch, 30 sec each side
A big CONGRATULATIONS to Osbaldo and Tara who completed their first marathons yesterday!
The LA Marathon is one of my favorite events of the year to spectate. It is inspiring to sit along the course and watch thousands of runners accomplish a huge feat that very few people even attempt; only 0.5% of the U.S. population has ever completed a marathon. The raw emotions along the course are palpable. Looking at the runners’ faces you can see anguish, pain, suffering, glee, ecstasy, determination, grit. You can’t help but start cheering people on. The positivity is contagious and will leave you envious that it’s not you on the course receiving that affirmation and checking another item off the bucket list.
I have a private client I have been seeing for a year and a half who just completed her first marathon yesterday. I couldn’t be happier or more proud of her accomplishment! All her hard work and dedication reminded me of a great article I read titled “How Successful People Practice” on Business Insider. (It was floating around on Facebook a couple of months ago so you might have seen it, too.) Most people have heard of the “10,000 hour” rule: to become an expert in your field you need to put in 10,000 hours of practice. This is also known as “10 years of silence”, because it usually takes a decade to amass those 10,000 hours before any substantial success or recognition is achieved. However, the article expands on this concept and highlights the fact that it’s not just the amount of time you put into learning a skill, but also how you practice that is important. The article uses Kobe Bryant while training for Team USA during the Olympics as a great example:
“For those of you keeping track at home, Kobe Bryant started his conditioning work around 4:30am, continued to run and sprint until 6am, lifted weights from 6am to 7am, and finally proceeded to make 800 jump shots between 7am and 11am.
Oh yeah, and then Team USA had practice.
It’s obvious that Kobe is getting his 10,000 hours in, but there is another part of his story that is even more important.
The Importance Deliberate Practice
Kobe isn’t merely showing up and practicing a lot. He is practicing with purpose.
Kobe had a very clear goal at practice: 800 made jump shots. He was deliberately focused on developing the skill of making baskets. The time he spent doing it was almost an after thought. That sounds simple, but it’s very different from how most of us approach our work each day.
When most people talk about working hard, they use the amount of time they worked as an indicator of how hard they worked. (i.e. “I worked 60 hours this week!”)
Putting in a lot of time might make you tired, but simply working a lot (even if it’s 10,000 hours over the course of your career) isn’t enough to make you a top performer. It’s not the same thing as practicing deliberately. Most people who think they are working hard are merely developing the skill of being in the gym, not the skill of making baskets.”
Back to my private client as an example of deliberate practice from a normal human being and not a genetic rockstar like Kobe. She came to me to increase running efficiency and reduce the risk of injury. I have met with her once a week for a year and half (75 total sessions) and at each session we have done the following POSE drills with the focus on developing the specific skill of running more efficiently: 50 pulls 100 Ups Drill Beginner, 50 pulls 100 Ups Drill Advanced, 20 pulls each side Forward Lunge Drill, 30 hops Ball of Foot (BOF) Drill, 6 pulls each side Partner Foot Pull Drill, and 60 pulls Wall Drill with Lean. This doesn’t include speed ladder drills, jump rope practice, and cadence repeats we have also done but aren’t as quantifiable as the drills listed above. For all you math nerds out, that’s a grand total of 15,900 repetitions of pulling her foot up and down in the correct path and 4,500 hops working on her body position and forward lean. That is deliberate practice, and the result is a more efficient stride: When we first started she had a 5k PR of 35:32. Today her 5k PR is 26:11, her half marathon PR is 2:10:59, and her first marathon yesterday in 85 degree weather was 5:41:26. It should be obvious that her improved skill is the result of patience, consistency, and focus, and that she deserves all the credit for her success. Check out her before and after comparison in the video below!
“You can take the same approach to your work, to your goals, and to your legacy. By combining these two ideas — the consistency of “10 years of silence” and the focus of “deliberate practice” — you can blow past most people.
On a daily basis, this doesn’t have to look big or impressive. And that’s good, because it will often feel like you’re failing. What feels like struggle and frustration is often skill development and growth. What looks like little pay and no recognition is often the price you have to pay to discover your best work. In other words, what looks like failure is often the foundation of success.
Thankfully, just one hour of focus and deliberate practice each day can deliver incredible results over the long–run. And that brings us to the most important questions of all:
Are you working toward your 10 years of silence today? Are you deliberately focused on developing your skills? Or are you simply “putting in your time” and hoping for the best?”
Coconut Shrimp Curry
Posted by Lela on March 8, 2014, 9:02 pm in Nutrition
2 lb. wild caught shrimp, peeled and de-veined
2 tsp of coconut oil or ghee (clarified butter)
1 inch ginger root shaved and grated
2 garlic cloves peeled and chopped
1 small tomato peeled and diced-or 1 tsp tomato paste
¼ cup yellow onion diced
1 chili diced (optional)
2 tbsp curry powder. I like Madras Curry powder you can find at specialty Indian shops.
1-3 cups water
½ cup coconut cream
Seasonal root veggies:
½ cup diced parsnips
½ cup diced carrot
½ cup of English peas (optional)
In a stew pot over medium heat add coconut oil or ghee. Add ginger, garlic, tomato, onion and chili (if used). Allow mixture to caramelize. In a separate cup, mix curry with enough water to make a paste. Add the paste to the pot and stir; be careful not to burn the curry. Add 2 cups additional water to the pot along with root veggies like parsnips, carrots stew for 30 minutes over medium. Stir in the shrimp and peas cook for 3-5 minutes or until shrimp turn opaque. Finally stir in coconut cream and serve over cauliflower rice. Garnish with chopped fresh parsley and cilantro.
Notes: 1 Partner Works at a time (except on synchronized portions). Ideally each team will have one setup for each movement, so try to partner up with someone of similar abilities. Scale HSPU as needed- add abmats to decrease ROM or piked pushups over box. Scale for MU is bar muscle ups with a band or jumping bar muscle ups.
Light 400 m jog Posterior Chain Flossing x1′ Swan Stretch x1′ Pigeon Stretch x1′
13 doing work
As many of you found out the hard way after 14.2 , tearing your hands is awful. It not only hurts, but affects your performance mid workout and also will impair your training for the following 5-7 days. Here is a great article on hand care specifically for the crossfit athlete:
Friday Night Lights at MDR starting at 5pm! Click HERE to assign yourself to a heat. Last week was a great turnout even with the rain. Come to sweat it out, or show support and cheer on your fellow PCFers to get to that 2nd, 3rd, or 4th round! If you can’t make it Friday to do the workout, please try to schedule a time during Open gym and find a person who can judge you. Email us at email@example.com if none of these times work for you. You have until Monday to complete this workout and turn in your score.
Keg Drill, 2 min OH Band Distraction Gristles and Groiners PVC Dislocates
Row 500M 2 Rounds 10 Push Press with Bar 10 Back Squats 10 Push Press behind the neck with Snatch grip 10 Overhead Squats 15 Lat Activations using 3 different grips 10 Knees to Elbows
Review movements, judging standards, score keeping, timing of heats, and workout setup
Notes: For the Overhead Squats, the hip crease must be below the top of the knee at the bottom. A full squat snatch is permitted, but not required, to start the movement if standard depth is achieved. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body. You may not use a rack.
For the Chest to Bar Pullups, a dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar into contact with the bar below the collarbone.
External Rotation with Theraband, 15 reps each side Shoulder Circles with Theraband, 15 reps each direction each side 15 Calf Raises each side 60 sec Hollow Hold
We all knew it was coming….those dreaded Chest to Bar pullups. Or maybe those overhead squats are your nemesis. All the negative, self doubting thoughts may be filling your head tonight to try and talk yourself out of doing this workout. I hear alot of people already asking “Why even try if I can’t get into a full ROM squat, or even close to touching that pullup bar?” My answer is because you never know. We all learned from last Friday that those who were doubting their abilities with double unders, actually did more reps than they even believed they could. They showed up, gave it their all, and performed some amazing feats and even surprised themselves of what they could do. This week is no different. You just have to ignore those voices in your head and see what happens. Even if you have never gotten a chest to bar pullup, just try to get one rep. If you fail, that is ok. You will have a chance to perform the first 10 Overhead squats for an official score of 10 and then you can scale the rest of the workout how you normally would and see how far you can make it. Use this as a baseline of where you are at this year for the Open so that when you sign up next year, you can compare and see how far you have come. Don’t let fear stand in the way of your potential….there’s always a new PR waiting to happen.
10 Bar Taps 10 Pushups 10 Knees to Elbow 10 V-Ups or Tuck Ups 20 Mountain Climbers
4 Rounds: 10 Hollow/Arch Swings on High Rings 10 second Hanging L or Tuck sit on bar 5 Strict ring dips + 5 second support hold
Notes: Set up boxes if needed to perform dips, 5 second hold is after each rep. Focus on staying smooth and tight with the swings starting low and gradually increasing range of motion. If you feel good, go for a muscle up!
For quality: 50 Push-ups using as few sets as possible and with perfect form -then- 10-8-6-4-2 reps for quality: Pistols, alternating Strict pull-ups -then- 50 Hollow rocks
Notes: Find a challenging scale for the pistols and work towards greater range of motion. May perform Cossack squats as needed. Use bands as needed for the strict pull ups.
20 Sit up to Straddle Hold Pancake split, 2 minutes 20 Sit up to Pike Hold Pike Stretch, 2 minutes
To give some context to the above picture, in the top left frame I am getting absolutely crushed by 165 pounds on a PR snatch attempt in a competition during the Spring of 2012. Notice my super wide catch position, piss-poor hip mobility, feet rotated almost 180 degrees outwards indicating weak glutes, compromised overhead stability because of lack in scapular retraction and thoracic mobility…the 160 pound attempt (PR at the time) in the top right frame doesn’t look much better.
The 2013 Open further reinforced the fact that I had some major hurdles to overcome in the weightlifting and mobility departments. I went into it a few months after surgery on my leg and it showed me what I didn’t want to look at- everything was a weakness, but some things were worse than others. Then look at me in the bottom frame of the picture above at the Winter Shakedown. I am power snatching 175 pounds…for a double. I am thankful I was able to discover and address my weaknesses.
I am by no means a great lifter yet, but I am elated with the progress I have made every time I look at this picture. I still recognize how much I have to improve if I want to lift like McCoy. It seems like an insurmountable task. I remember the first time I walked into MDR he was snatching 100kg like it was an unloaded bar. I was blown away and intimidated. Now, 100kg is an attainable goal of mine that I will achieve within the year, but you can bet your eyes I will be celebrating every PR between now and then.
The point of this story is that it is too easy to be intimidated by the always large task of improving to a level of expertise in any skill. Especially when you compare yourself to others. The Open leaderboard doesn’t help. It is too easy to think “oh I suck” when you compare yourself to others. Ditch that mindset, start recording where you are now (if you haven’t already), set a goal, and adopt a behavior that is conducive to achieving that goal. Look back after 1 month, 6 months, 1 year and see how far you’ve come. Celebrate progress.
This week I challenge you to:
1)Only compare your current self to your old self, not others, for the remainder of the open. Celebrate improvement.
2)Write down the weaknesses the open exposes in a positive and actionable manner. For example “I will get better at double unders because I will ask a coach (or Causey) for help and practice once per week for 10 minutes on my own.”