Blog Archive

Saturday
Last week I did a personal best 3 OHS at 17lbs. I’d feel better about except that minutes later Emily did 3 reps at 185lbs. Bitch. (Just kidding, love you Em!)

Tech: OHS

WOD: Over-Under
Three rounds for time of:
135 pound Overhead squat, 10 reps
50 Double-unders

Sunday:
Coaches’ choice but may I recommend you revisit CrossFit Games Event 8 from Tuesday but this time try a 6 minute time domain or even try getting through the whole thing!

Hope you liked the week!

Corey out.

Earlier this week we visited Juliana’s blueberry farm for some real berries here’s an article on berry imposters:

http://naturalnews.tv/v.asp?v=7EC06D27B1A945BE85E7DA8483025962

Hero WOD Morrison

Tech: Go over movement standards! You will be tired but keep the movements good!

Morrison
50-40-30-20-10
Wall Balls (20/14/12)
Box Jumps (24/20)
KB Swings (red/black)

Thanks to T-Lyn and Team Hollywood for tackling this one with me it was a monster!

version=3&hl=en_US&rel=0″>

Technique: Hang Power Cleans

WOD: Brutal
5 Rounds
12 Deadlift
9 HPC
6 Push Jerk
(155/95)

I’ve been CrossFitting for some time now so I take it for granted that I can complete most workouts as prescribed. It is not usually a question of if I can do it but how quickly. However for those of you who find you require progressions for most of your workouts I too recall looking at my early CF WODs and wondering how some of it was even possible.

So when I saw this workout posted on .com I was very discouraged. 3 elements and I couldn’t do any of them! I felt unmotivated to face the five long rounds of humiliation but somewhere during that first round something shifted for me.

I was reminded of my early days of CrossFit when kipping pull ups were barely manageable and muscle ups seemed an impossible skill that I would never be able to learn. And I felt excited to realize that I now take those skills for granted and yet as far as I’ve come there are still skills well beyond my ken (like the ones that follow). It made me excited to realize there is still so much for me to develop and that one day I will look back on L-Sit rope climbs and laugh about how I once thought them impossible.

Technique:
Review all 3 WOD movements and appropriate progressions.

WOD: Loathesome
5 Rounds
L-Sit Rope Climb (start seated on the ground)
5 Parallelette HSPU
10 Overhead Pistols (45lbs)

Please note in round two I discovered I could do Parallelette HSPU as prescribed (yay me)!

L-Sit rope climb I did in tiny increments, climbing a couple feet then dropping. I counted 30 hand-over-hands as one 15 foot rope climb. Most rounds I managed 6 rounds of 5 hand-over-hands before dropping.

I did pistols progressions without a bar overhead.

The total workout with progressions took me just over 45 minutes. It was tough and worth it!

Don’t take the easy way out on this one. Challenge yourself, choose the hardest progressions you can manage.

Persevere.

Love,

Corey

With all the talk of the August 27th Nutts Cup competition, we haven’t mentioned much about the infamous Nutts Cup after party (We’re announcing WODs and Heat times next week, so hang in there Nutts Cuppers).

We’re going to keep last year’s theme, a theme Andy Nutts would have greatly appreciated: Free drink for anyone who brings a single girl.

And this year, there’s a new component: $50 to anyone who brings EUNICE a decent single man!

It’s only fair that this man knows what he’s getting into, so here’s a picture – in full Hulkamania attire. This man must also be Patterson-screened and approved before any money will be awarded.

Sunday I was watching some of our games competitors training and it was impressive!

I’m always keen to test myself against some of the trials the CrossFit world’s top athletes are asked to perform.

Here I am with friends T-Lyn, Pirate Sox and Wolfman taking on the 6 minute version of the WOD you are about to tackle. Please note that when I finished the 3 minute version I didn’t feel I got much of a hit until about 5 minutes later when my knees turned to jello and my heart rate was high and breath short. Do not pace yourself! Balls to the wall the whole way through! Try not to break up the wall balls at all.

Technique:
Toes to Bar
Sumo Deadlift High Pulls

WOD: CrossFit Games Event 8
Complete as many reps as possible in 3 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24″ box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

To score it add your total reps completed. When I tried it I completed 16 T2B before time ran out so my score was 20 calories + 30 wall balls + 16 T2B = 66

Coaches I suggest running larger classes in heats as we did in the video to minimize equipment set up.

Corey