Superstar
Friday, February 17, 2012
Check out our 38 registered athletes for the CrossFit Games Sectionals HERE! Join the party HERE!
Mobility:
Keg Drill, 2 minutes
Ankle Mobility, 1 minute each
Warmup:
10 Overhead Squats, use PVC and focus on the armpits forward, only go as deep as you can with good positioning
Burgener Warmup with PVC, practice split landing if you cannot do a quality overhead squat
10 Hang Snatch with Barbell, Squat or Split stance depending upon ability
5 Snatch, from the ground with light weight
Workout of the Day:
10 minutes to find your 1 Rep Max Snatch
10 minutes to find your 1 Rep Max Clean and Jerk
Rest 5 minutes
100 Abmat Situps for time
Cool Down:
15 Wall Extensions
Roll out your legs and calves, 5 minutes
15 Wall Extensions
All Smiles!
As Diso mentioned earlier this week, we have officially become a CFE team! If anyone has any races planned please let us know so we can open it up to the gym, so others can join or show support. We can also provide programming if you want to use the CFE program to train. Just like crossfit comps, local races are a great environment to go out and test your fitness, whether you attend track night or not. The energy from volunteers and spectators is amazing, and I always leave an event with a smile.
Last weekend Maru, a track night regular, competed in a local 10k race. Through hard work and patience, she has successfully switched from a heel strike to a forefoot style of running. And don’t let her small stature and warm personality fool you…she is a force to be reckoned with on the track, with her speed surpassed only by her tenacious competitive drive. Her experience this weekend was awesome, and I’m honored to share it with you.
Enter Maru:
I have never done an official organized 10k before, and the truth is that I had no desire to run more than 400m at a time until I started going to track night and Coach Frank introduced, at the time, the extremely foreign concept of POSE! I never wanted to run too far because the truth is that it hurt… Either my knee, my foot, my shoulder, my butt… Something! This weekend I signed up to support a close friend whose uncle passed away from pancreatic cancer, and the goal wasn’t to compete, it was to enjoy and spend a beautiful morning with friends and family. Of course I maybe had all the people there DROM and possibly do some drills with me… I might have even taken a jump rope… However, everyone ran the 10k and not only finished strong, but they all were surprised with themselves. My dad who has never ran a 10k in his life and is not a runner finished in 1hour and 2 minutes… I am sure he had no choice but to run as fast as he could in his last mile since I went back for him and pushed him to finish hard! It was thrilling and I surprised myself. I had a little voice in my mind that said: “pace yourself” (thanks coach) and I did, however I decided to test my limit in the first mile and ran it in less than 6 minutes… Then I listened to the little voice and slowed down, finishing at a pace of 7:38 minutes per mile, super proud! I ran with my vivobarefoots, my old ones, which I figured out at the end I was more barefoot than what I thought since I developed some awesome holes in my soles throughout my year of crossfit. I ran back every time and supported my team, getting them through the cross line, it was so exhilarating!!! I got a super corny awesome medal for 3rd place… Yeah, I am proud! 
It was a wonderful experience and I hope we can do something like this together when we officially develop our endurance team (or now). Never thought I would actually be saying that I LOVE to run… But I absolutely LOVE falling and the way it feels to let gravity take over! Thanks Coach Frank.
F* YEAH Maru, that’s awesome!
Yeah Maru! What Pat said! In the end you basically ran 20K. Got it. And Happy ONE year crossfit anniversary to Maru and Jess! Woo hoo!
Inspiring! Nice work Maru! Sounds like I need to return to track nights!
On another note, I’m off to Kauai! See you all when I get back! I will have a lot of spam and portuguese sausage to recover from.
Finally got my 225 snatch! I had not tried a snatch in over two weeks and of course I relax and stick it on my first try. Then did the muscle up/ run wod from yesterday and ended up at 27:44. Great workout. Could not quite get Joe.
Haha, that previous post was suppose to say McCoy but I posted from the office computer. I also want to give a huge shout out to Maru for her awesome 10k. Speed kills.
What? Everyone knows I snatch at least 200# for breakfast. Just like destroying everyone at yesterday’s wod with 27 min Rx’d. Haha!
McCoy I think this is a testimony to not overtraining a skill, that its ok to take a methodical respite. Congrats, dude! Time to set another goal
Maru! You have inspired me to …consider… coming to track night. That’s a big first step
As for tonight’s WOD – great coaching. Thank you, Diso & Smidty. I now have two PR’s to add to my profile: Snatch – #70 & Clean + Jerk – #95!
Snatch 1-1-1-1-1
44-44-44-44-49F kept it light and focused on technique. Lucky to have 2 USAW level 2 coaches on site. Definitely learned some different techniques on the snatch.
40m sprint EMOTM for 10 mins. On about the 3rd minute something just clicked and the pose just came to me… I didn’t have to think about it. It felt good and natural, efficient. This partnered with Maru’a guest post has me convince that I need to commit to track nights.
Wow! Martina! Killed it!