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And the PRs keep on coming! Everyone crushed LuRong WoD 2 this morning from when they did it 8 weeks ago! Awesome job ladies!
Coach Rob will be taking some time away from the box later this month. Marci will cover classes however some classes will have to be cancelled but most will stay open with Marci coaching them. Stay tuned for exact dates! Thanks everyone.
The next time you get down on yourself about having to scale a WOD remember that every thing is a scaled version of something else. Double unders are scaled triple unders, 200# squat is a scaled 300# squat, a pull up and a dip is a scaled muscle up and a muscle up is a scaled weighted muscle up!
Today I went and watched a local CrossFit competition at CrossFit Train, and 2 things stuck out for me that I want to pass along. 1st, no matter how tired you are NEVER walk under or near or in front or behind of a person who is lifting a heavy bar! I saw what could have been a disasterous scenario happen several times because this kid was too tired to pay attention to what was going on around him! I don’t give a crap how tired you are just don’t do it. Period! And second if you want to get good at CrossFit you should definitely spend time getting good at the Olympic lifts. The heaviest lifts I saw today came from the people with the best technique.
“Abandon all Ego, all ye who enter here.”
I think I am going to paint this over the entrance to the gym. Ego just gets in the way far too often. First what do I mean by ego? The first thing you may think of when you see the word ego is probably some big testosterone fueled jerk who looks at himself in the mirror too much and thinks he is God’s gift to the world, but that is only one aspect of ego. Ego comes in many shapes and sizes.
Your fear of failure is just another form of your ego poking it’s head out. The most important lesson you can learn in the gym is that failure is going to happen, and it will happen a lot. But it doesn’t mean you aren’t making progress. One single failure, one missed rep, isn’t who you are! You are the accumulation of thousands of reps, thousands of misses, thousands of made lifts. It is this total that is important. Over time you will get stronger, over time you will get better. Stop letting your failure-ego get in the way.
Fear of looking silly is another common type of ego. Everyone at some point has looked dumb. I can remember all the times I did something silly or looked silly, but you know what is funny, when someone else brings up times they looked dumb I have a hard time remembering them. Why is that? Well because another persons silliness was just a passing moment for me and held no real emotional impact. In other words I really didn’t give a shit about you! Seriously we are all very selfish people. Now I don’t mean this in a bad way, I mean that we tend to focus on ourselves. So what does that mean, well basically how silly you looked doing that handstand pushup the other day, ya I forgot about that already. So stop worrying what others think cause they already forgot what you did yesterday, Seriously they did! Don’t let your silly-ego get in the way.
And of course there is the macho ego. The one where you see your lifting partner who is clearly stronger than you lifting a ton of weight so you decide to throw another 50lbs on the bar when you can barely even do the weight you’re currently lifting. Then bam! You hurt yourself and your done for a month. Stop letting your macho-ego get in the way of your progress!
Remember you are not one moment in time, you are the accumulation of thousands of days. It is your constant hard work that is important not your single effort on one attempt. Don’t let your Ego, no matter what form it takes, get in the way of you getting into the gym and doing the reps you need to do to get better!
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|Address||350 SW Wakerobin Ave #8|
Corvallis, OR 97333
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Good morning! Due to the weather and school delays/closings, we will delay our open gym time today and open at 10am instead of 9:30. Doors will open again at noon for open gym like we had planned. We will keep you posted throughout the day! Drive safe!
Monday, January 26, 2015 Strength: "Gladiator Cycle" Week 3 Front Squat - 3x5 at 85% Hang Clean - 5x1 at 85% WOD: 2014 CrossFit Open Week 3 8min AMRAP 10 Deadlifts (135/95) 15 Box Jumps (24/20) 15 Deadlifts (185/135) 15 Box Jumps (24/20) 20 Deadlifts (225/155) 15 Box Jumps (24/20) 25 Deadlifts (275/185) 15 Box Jumps (24/20) 30 Deadlifts (315/205) 15 Box Jumps (24/20) 35 Deadlifts (365/225) 15 Box Jumps (24/20) *Rx and scaled - Box Jump or Step Up is "ok".
Good evening everyone! Below you will find the week's preview while Gary is away in ☀️ the Bahamas! Not to worry we're going to have such a good time he'll be jealous of us! Haha or not.... I'll (Alea) will be coaching the majority of evening classes this week. Schedule: Monday - Normal Schedule, Open Gym during the following class times: 9:30 & Noon (Lawrence will coach the 7pm class) Tuesday - Normal Schedule, Open Gym during the following class times: 9:30 & Noon. We will also have WOD with the Helmicks at 7pm. (Lisa will coach the 6pm class) Wednesday - Normal Schedule, Open Gym during the following class times: 9:30 & Noon (Lawrence will coach all evening classes.) Thursday - Normal Schedule, Open Gym during the following class times: 9:30 & Noon Friday - Normal Schedule, Gary will be back full time on Friday. ***Please check back later tonight/early tomorrow morning for changes in our schedule due to weather. All announcements will come through Facebook.*** Tomorrow's WOD: Strength: With 10 minutes on the clock complete as many rounds as possible of a Round Robin Infinity Ladder of Clean and Jerks in teams of 4. (If teams don't work out perfectly, this can work in teams of 3.) At the start of GO partner A will complete one clean and jerk, then partner B will complete one clean and jerk, then partner C will complete one clean and jerk, then partner D will complete one clean and jerk. Partner A will now complete 2 clean and jerks, partner B will complete 2 clean and jerks, partner C will complete 2 clean and jerks, and partner D will complete 2 clean and jerks. Partner A, B, C, and D will then complete 3 clean and jerks and so on until 10 minutes is up. Only one person can move at a time and you must go in the same order each time. The goal is to string reps together if possible and work on great positioning under fatigue. Choose a weight where you ca maintain great form throughout. Rest 2 minutes: After 10 minutes is up you will add 10 lbs for ladies and 15 lbs for men and start back at one rep each. This time you will complete squat clean and jerks in the same fashion for an additional 6 minutes.
MARK YOUR CALENDARS! We are thrilled to host "The Ability WOD" on Saturday, February 21st! This event focuses on opening up the CrossFit Community to persons with disabilities. It is open to anyone, $20 to participate and being held at CrossFit Harbor East. See the website for further details! Www.abilitywod.org "Our goal with the Ability WOD is to raise the nation’s awareness and understanding for those with disabilities, and to promote physical activity and everything that comes along with it – self-esteem, camaraderie, and purpose. That takes both funding and individuals willing to go the extra mile for a worthy population. We hope you will join us in making that goal a reality by taking part in our event and adopting this mission as your own."
Main – CrossFitMetcon (AMRAP – Reps)10 Min AMRAP 2 PU 2 Burpee Box Jumps 4 PU 4 Burpee Box Jumps 6 PU 6 Burpee Box Jumps Continue Ladder in increments of 2 until time capMetcon (Time)20 RDS for time @ 135/95 Deadlift Hang Squat Clean Push Press Jerk **On each rep, once the bar is lifted it cannot be put down until the jerk is...
What is holding you back from new PR’s? What is keeping you from shedding those pounds? What’s the missing link? This is your last chance to join us for the Whole Life Challenge! Late registration ends tomorrow. http://www.whole.lc/wlcny15/pt/crossfitnoboundaries If you are still on the fence come join us for our first WLC event tomorrow Jan. 24th at 10:30 a.m. at Crossfit No Boundaries. The Health and Hydration seminar will be kicked off by Billy Brown and John Galloup. All attendees will be given a FREE month supply of the best water money can buy. Even if you aren't participating in the Whole Life Challenge join us anyway see what adding water to your life can really do. Change your Water… Change you!!! Register tonight to save your spot, https://cfnoboundaries.sites.zenplanner.com/event.cfm?eventId=BB4ECC88-D96A-4B56-B787-6D6CC10FC03C
Saturday: Tabata bliss; for a total rep count. This is done while running to your stations each interval. The run distance shortens with each different movement (every four minutes). On the last four minutes you don't run in between intervals, just work on your favorite movement to get through with best form and a good score. Eight rounds each of: Ball Slams 10/20/30 Push Press 35/20 KB Swings 53/35/26 Last eight rounds is players' choice of: squats, push ups, sit-ups. When you finish haul butt down to Seal Beach and watch Ryan and Craig rip and tear in the surf contest at the pier! Ryan's heat is at 9:45, Craig's is at 10:45. Good luck guys!