WOD 120319 " An early end note"

3 RFT

7 Chest to Bar Pull Ups
400 Meter Run
7 Chest to Bar Pull Ups
Rest 2 minutes between rounds

The 2012 CrossFit Open comes to a close this week. After a solid performance all around many of us are haunted  by a single work out or movement that held    us back in our performance. It could have been burpees or wallballs,  snatches or muscles ups, Maybe a little bit of each, but what ever it was every person did something, ( or many      things ) that they previously thought they could not do. For some it was 24 in box jumps and for others it was          doubleunders, many did thier first ( five) as prescribed work outs during the open ( a feat not to be scoffed at). The 
achievements of all in the gym are amazing and inspiring keep up the good work. You will be amazed at how far you can go. 

WoD 120305

For time complete

Just an hour or so can yield all the lunches and breakfast you need
for an entire week. Neva and I will spend every Sunday afternoon
 with a bottle of Red Wine preparing our meals for the week.
this picture is five days worth of chilie, four meals of pork strips
and cauliflower rice, as well as 7 days worth of bacon and egg
breakfast bites for each of us. it doesn't take long and is a ton of fun. 

50 burpees
40 KB Swings (1.5 pood)
30 Box Jumps ( 30 in)
20 Toes to Bar
10 Strict C2B Pull-ups


The nutrition challenge ended a couple of weeks ago. With the start of the open things got a little crazy and I forgot to post the results. People had varying degrees of success but those who had the most success took steps to follow the nutrition guidelines I have given you. Those who did things like:
Cut out fast food and
Stick to the outside of the grocery store
did very well for them selves.

One person took it farther than the rest. I have seen his meal journal and while not perfect he eats mostly paleo ( for the new people read this as real food instead of processed) as well as tracks calories and his macro nutrient intake adjusting it as he needs to in order to get the results he wants.


Shawn Fox won the first workout the second work out
and improved his score by 100% really he went from a combined score of 52 seconds to a negative 35 seconds. Hard to beat I know. some other honorable mentions are Cacy Frazier who improved by 72% and Kevin Price who improved by 54%. if you are curious about your improvements and what you can do to start or continue these gains please come talk to me or shoot me an email at info@CrossFit-Tulare.com

WoD 120227

Open WOD 12.1 is come and gone. Many of you did great others were a little disappointed with your performances.  Disappointment is fine, in fact it can be a good thin gsometimes if it means you have set very high expectations for yourself. There are any number of reasons why you may not have performed up to your expectations not the least of which was the 100 burpees we did on Tuesday, or perhaps you over thought the work out and tried to game your way to the top by pacing too much and getting tired anyways. Do not let the first test of the Games Open season get you down. In fact lets take a look back to last years games and remember the bar facing burpees. It took many of you a full 7-8 minutes to complete those last year, and EVERY. SINGLE. ONE. of you destroyed that performance by 20-30 reps in the same or less time. The placings on the leader board are not inactive of the effectiveness of the work you put in this last year. Only by comparing yourself to your own past performance can we see how far you have come. Your Pr's over the last few weeks (back squats, cleans, Fran, ect) all show just how far you have come not your ranking on the leader board.

Open WoD 12.1 is in the books. It is time to look forward to next weeks test.

3Rounds for time

Run 400 Meters
20 wall ball shots (20/16)
10 pull-ups (c2b)

WOD 120111

20 M AMRAP
5 Pull-ups C2B
10 HSPU
15 OHS (95#)

First a note on bailing. We had two incidents of missed lifts gone wrong today. Luckily no one was hurt. But every one in the gym has been taught how to bail on a missed lift with out injuring themselves, today however we saw twice what happens when you do not employ the technique you have been taught.  Stay calm and don't try to fight for the weight once it gets away from you just get out from under it and let it hit the ground. Yes I realize it may seem hard at the time but commit and get out from under the bar. Whether it is over head or on your back there are safe ways to get so use them. 

February ONRAMP is starting on Monday February 6th at 9am. If you know anyone who interested be sure to have them give me a call as the class does fill up. 

WOD 111003

No Caption Needed.

WOD

5 Rounds for time 

6HSPU

12 C2B Pull-ups 

24 Walking Lunges 

Goal time under 10 minutes go as heavy as you can on the lunges with out going over the 10 minute mark.

Then Tabata your weakness.