Workout of the Day:
Front Squat
3-3-3
and then,
Max rounds in three minutes of the following complex:
* Snatch (95/65 lb.)
* Overhead Squat
* Jumping Squat (with Barbell on Back)
* Right Leg Lunge
* Left Leg Lunge
* Rack Jerk
Repeat for a total of five cycles, resting for one minute between each cycle.
Impostors - Nobody does it as well as the Hammer himself
The Great Equalizer
Written by Mike “The Hammer” Hom
As much as I wanted to sympathize with the competitors that gave me similar feedback, I couldn’t help but flip the question around to, “Why aren’t you working on your weaknesses?”
I will readily admit that I have plenty of things to work on, which is the beauty of CrossFit. No matter how much I improve, there is always room for improvement. The Japanese philosophy of “kaizen” definitely fits into the CrossFit mold: focus on continuous improvement throughout all aspects of life. When you apply this to your training, Kaizen is the commitment to improve all aspects of your fitness whether it be your nutrition, your metabolic conditioning, your strength, or your ability to perform certain movements. The end result is to maximize the efficiency of your movement and the efficacy of your training.
While some of you may not intend on competing at the Games or look at CrossFit as anything but simply an outlet to develop your overall fitness and health, remember that chasing your strengths will invariably lead to a situation where you are always hoping you will not have to face something you are not good at. Take note of your weaknesses and make the conscious effort to improve them, so that you are not caught between a rock and hard spot when they show up in a workout.
Judging from the picture above, I would have to say, Dani is an Outstanding CFI coach by night and some sort of agricultural excavator ( rutabagas perhaps) during the long hot day. ; )
Goodmorning Sand Diego!
Fun Complex this morning.
34 Rounds with 115# (6-6-7-7-8)
San Diego oops!
Well said Hammer! That look on the faces of Dani and Christina is similar to one you get from Hammer and Calvin when they are evaluating a poorly executed OHS (I should know!).
I had the pleasure of hitting up the WOD at CF Ventura yesterday. Very cool bunch of people and an awesome affiliate. Funny thing happened though……..I had glanced at their blog for the WOD and was looking fwd to some shoulder presses and ring dips. When I got there, I noticed some strange letters on the whiteboard that looked like “FGB”. The owner (super cool guy, Bill Huff), said “Oh, we never post the WOD for the current day until after the 1730 class. The WOD you saw was yesterday’s”. EGADS!!! A FGB at 1630 on a Thursday afternoon? I was mortified. Talk about not being ready. But, then again, I had to remind myself that’s what CF is all about. You aren’t always going to get in a fight at 0600 (my preferred workout time!) and need to be ready for the unknowable.
Although I only posted a 231 (246 was my last PR at CFI), I found myslef focusing on more on proper execution of wall ball and push press. I was telling Bill and Colin how great CFI is and what a stellar group of coaches we are fortunate to have. I had to at least come through with some decent depth and ROM during the WOD! (I suppose should always be focused on using proper ROM!)
As we enter into May, I am going to cherish each CFI WOD, everyday this month. Although we are excited about the future and know that we are coming to a great affiliate, there’s no place like CFI.
~BC
I loathe and despise OHS. They are quite possibly the worst physical excercise ever created. Hell to me is a constant OHS WOD. The Devil himself could not have come up with something more sadistic. They are designed for short people with tiny femurs and ridiculously flexible shoulders. Neither of which apply to me.
Those are all the things that I tell myself right before an OHS workout. That being said, I try and do every OHS WOD that CFI does. If you don’t work at it, you’ll never get better! Maybe one day I will break through 100 lb wall on OHS… oh what a day that will be.
For some reason OHS works for me. Today’s workout (front squats) are much harder I think. Mainly this is due to my lack of flexibility which makes it hard to hold the bar in front of me w/o feeling like I’m breaking my wrists. Which is why I’m excited about today’s workout!
I love how CF constantly forces you to push yourself beyond what you *thought* were your limits. Now if I can only find a way to not break open my calluses life would be grand
You biatches are hot!!!
Dani, you scare the crap outta me. Now I know how those other gals felt.
I love creamsicle dip.
If you’re interested: SD Humane Society (sdhumane.org) walk tomorrow at Crown Point, Mission Bay. Come see me at the Mobile Adoption area with all the cuuuuuuute furry puppies. Awwww…..
Okay, Okay…Snax why do I look like an agricultural excavator and Cynthia, come on now I cannot be that scary.
Mike, well said. We always want to do what we are good at, but true growth comes when we brave our weaknesses and our fears.
Bee Charmer, I am going to put my personal feelings aside…I am glad you had fun at CF Ventura. Just remember CFI will forever be your home.
I will cherish every morning we have you guys. Enjoy your weekend…look forward to seeing the kiddies soon.
Oh and a very, very Happy Birthday to Jessie. Girl, enjoy the day. Eat something delicious and sinful. Hope it is a perfect day for you.
Happy Friday peeps.
Hammer, I think this mentality can easily be applied to life outside of the gym. It can allow you to discover some fascinating things, and maybe some new life passions.
On another note… Swine Flu has killed 1 person in the US. Obesity has killed 821 people TODAY! Please wash your hands, but more importantly please inform your fat friends that they could die at any moment.
Wink out.
Source: http://www.wrongdiagnosis.com/o/obesity/deaths.htm
AHHHH!! Damn that obesity virus, it’s contagious too!
http://www.webmd.com/diet/news/20070820/obesity-virus-more-bigger-fat-cells
Fitting that this post should be on a day in which the workout includes one of my greatest weaknesses… front squats!!
Now I’ve definitely gotta show up and see what my quads can do tonight.
I LOVE this picture….you ladies look viciously beautiful!!
Great workout! And I second what Wayne said about obesity. Just think if a really fat person contracted Swine Flu…no chance.
That would literally make them a fat pig.
Ha ha ha! So Mark, which is more contagious, the obesity virus or the swine flu?
I would love to see their statistical analysis for their findings…
I am such a math nerd.
C-Note, I doubt their numbers are very good. I think it’s more along the lines of giving another excuse to those who don’t want to have any healthy habits.