SCF KIDZ 2-21-12

Really?  Really??? Seven minutes of max BURPEES??!!!  COME ON!!  Anyone could do that!

And you know what??? That is exactly the point.  Our gym, and gyms across the world, have more than 80 athletes registered for the CrossFit Opens.

They post WOD 12.1:  7 minute, max burpees for time.

To my technical geniuses…my muscle up queens and clean and jerk Gods…you’re pissed…I know.  Trust me, I pray for the 155 power clean for multiple reps, 300 double-under combo to come up…but it won’t; at least not in the Opens.

You see, you say this WOD is so “easy”, anyone can do it.  And, sure they can.  Even my mom could throw down a burpee or two in seven minutes; but can she throw down one hundred?  Or, 150?  Or maybe the max possible, 210 (we’ve done the math~anyone claiming more can take an all expenses trip to Branford, CT and I’ll personally judge them) ???

Sometimes~most times~the scariest WODs are the ones that anyone can do.  Because then, it comes down to the one thing that I CANNOT teach you:  HEART

PURE HEART…

Do you have it???!

This was 60 burpees inside of a scary-A$# workout. I was petrified of them...and don't you know, they ended up being the BEST part???!!! Wrap your head around them~~

If you haven’t registered, do it NOW!

The CrossFit 2012 Opens officially begin tomorrow at 5:30 Pacific time, 8:30 pm our time.  Before this begins, I would like to address a few concerns to the 70+ athletes that I athletes that I am INCREDIBLY proud of for participating:

The weekly workout will have to be judged by a CrossFit Level I certified judge who has been SCF approved, as maintaining the integrity of the CrossFit movements are an absolute must.

The PREFERRED times for Open athletes to workout will be:

Saturday at 11:30 am.  This will be the time for TRUE COMPETITION. You will feel what it is like to be in a truly competitive environment and absorb the synergy that is always present in a CrossFit competition.

However, we understand that it is not realistic for all athletes to compete on the weekends; therefore, we are implementing  two other times for Opens’ athletes to compete:

Friday @ 6:30 pm~depending on he demand, there may be a wait time to compete

Weekly, we will announce, VIA SCF FACEBOOK PAGE, a 5am time for competing athletes to competes (either W, T, or F).

If theses times do not work for your schedule you NEED to arrange a time with an approved judge to perform your WOD.  UNDER NO CIRCUMSTANCE CAN YOU PERFORM YOUR WORKOUT WITHOUT BE JUDGED BY A PRE-APPROVED JUDGE.

This is an exciting time.  We look forward to seeing you perform at your absolute best!

Let’s go do what we do best!

Mike, getting racked, yesterday.

Tonight, I had a conversation with the 5:30 and 6:30 classes.  We strategized how each athlete should go about attacking those front squats and hand squat cleans….

My strategy?  DON’T BREAK THEM UP. Period.

Scaled correctly, there is no other reason why one would have to drop that barbell in the ten down to one rep scheme, except for that his/head tells them to do so.

I know how it feels.  I get there EVERY WOD.  You feel like you can’t breathe.  Your muscles start to fatigue…Quads burning, shoulders screaming, etc.. and your brain whispers something to you: REST.

Sure, you could put that barbell down and rest.  But, I hate to break it to you, that five, ten, even fifteen seconds, isn’t going to make you feel a heck of a lot better.  In fact, it may cause the realization of just how fatigued you truly are (trust me, I’ve stood there staring at my stomach, heaving in and out~it doesn’t make you feel any better).  It is also a license to drop the bar in every other round after that.  I mean, if you drop the bar in round two, is it realistic to NOT drop in in rounds three and four when you are less fatigued?  Trust me, your brain will tell you these things.

Nevertheless, it is not always realistic to do everything unbroken in every workout; however, what if you always pushed yourself to bang out at least two more reps when that voice in your head is telling you to drop the barbell?  Think of how much faster you would be.  In fact, you may even find yourself saying, “You know what, if I made it to 15, I can finish these 20.”  And BOOM! You’ve done it unbroken.

It’s often been said that the brain is the most important muscle in CrossFit.  I couldn’t agree more.  When it starts to tell you to stop, slow down, take a breather, you yell back at it in the often played words of Zack de la Rocha from Rage Against the Machine, “_____ you, I won’t do what you tell me!”

Before you know it, you’ll have it trained to stop telling you those foolish things…

Janice, during Saturday's team WOD, gearing up for the Opens

Marie, cleaning and jerking in Saturday's WOD

How miserable was it holding that plate overhead on Saturday?? Good friends, Brandon and Mike, teaming up.

Marley, finding peace during today's WOD

Welcome to SCF, Jay!