I went to the CrossFit Games SOCAL Regional for a few hours on Friday and Sunday this weekend.  Totally worth it in my opinion.

Not only do I inevitably run into tons of people that I don’t get to see often because they go to other gyms or live in other cities.  But watching the best that we have to offer compete is invigorating, humbling, and motivating.

One thing I was thinking about looking at the “Crazy” WODs thrown the athletes way this weekend is that, when you watch videos or live performances of these incredible athletes or our own CFSD studs for that matter.  Remember that it is all about work capacity.  I guarantee you, you have friends and family that would look at just ONE workout you did the last 5 days and say there’s no way I would do that, seems crazy, even dangerous.  Just like most of us would say about the Regional workouts, especially being back to back, day after day…  There’s no difference there…on one hand your friends see what you do and think you’re crazy…on the other you see what the competitors do and think they’re crazy.

Keep that in mind next time you see a “Crazy” competition WOD.  Then don’t be surprised when the top tier athletes make the WOD look easy.  It’s work capacity.  If it looks insane to us it’s simply because our work capacity doesn’t meet the demands of that particular workout yet.  Just like anyone WITHOUT YOUR work capacity would see your workouts and say the same thing.

How do you build work capacity?  It’s both easy and difficult, in fact it’s probably difficult because it’s so easy.  Three steps:

1) Be consistently patient -Don’t rush, don’t worry, don’t overtrain

2) Be consistently perfect -Drill and perfect everything from push-ups to cleans, take every opportunity to improve technique

3) Be consistently persistent -Show up!  Give your best for today.

That’s it.

TODAY’S WODS

Level I

15 mins pre-squat mobility (hips, t-spine, ankles…)

Front Squat 3×5

2 Rounds

Run 800m
20 Hip Extensions
30 Abmat Sit-Ups

 

Level II

a.) TGU: 4,4,4,4,4; Rest 30 Seconds
b.) Strict Pull-up 5×3; Rest 30 Seconds

For Time “Michael”

3 Rounds

800 Meter Run
50 Back Extensions
50 Situps

 

BW & KB

Mobility:
15min Trainer led mobility to lower back.

Core:
2min of side plank (1min each side)… If able to hold more than 30sec then extend non-support arm overhead to increase difficulty.

Wod:

4rds w/ 30 sec rest between rds of:

30 ground to overhead w/ wallball -squat clean into a press/cluster
-go immediately into
400m run (counter clockwise)
rest 1min
repeat

PAY ATTENTION TO YOUR COMPLETION TIME PER ROUND add total time deviation up.

PENALTY (to be completed after wod):
complete 1 vertical jump (one step and jump w/ reach) for every 5 secs of total time deviation i.e. 45 secs of total time deviation=9 vertical jumps.

Note: Use rings or high pullup bar as target for high jump. Alternate which side you step with (strongside/weakside) and reach for max height on finger touch.

 

SDPD

Skill: Rope Climbs

4×50 Meter Sled Pull AHAP

WOD

For Time:

Run 200 Meters
30 Step Walking Lunges
30 Ab-Mat Situps
Run 200 Meters
30 Goblet Squats
30 KTE
Run 200 Meters

* Kevin, bring your burpee shoes just in case!!

 

WOMEN

4×10 Shoot Through;Rest 30 Seconds Between

For Time: Jackie

TODAY’S WODS

Level I

15 mins Mobility work

Review movements for today’s WOD, then do it!

3 Rounds for reps of

1 min Tire Flip
1 min Burpees
1 min KB Swing
1 min Ring Row
1 min KTE

Rest 1 min between rounds

 

Level II

Warm-up: 5 Sets of 1 min Max Double Unders; rest 45 seconds between attempts

10 Min. Mobility *Focus on your trouble spots and dig in!!

WOD: AMRAP 10 MIN.

15 Burpees
10 Unbroken Wall Balls
100 Meter Farmers Carry 2/1.5

Rest 5 Min

AMRAP 10 MIN.
200 Meter Sprint
20 Wall Runs (total)
15 Russian KBS 2/1.5

 

BW & KB

Mobility:
15min trainer led mobility to upper hamstring/glute/upper quad.

Core:
4×20 Superman-heel touch
-conduct superman but finish movement with moving heel towards glute and reaching back with same side hand to touch heel (movement is designed to teach glutes and hamstrings to fire during hip extension)

WOD:
20min AMRAP

Line Drill/Shuttle Sprint
20 Box Jumps
10 Ring Rows

Trainer led cooldown&stretch.

 

SDPD

Shoulder and ankle Mobility 10 MIN.

3×100 Meter Farmer Carry 2/1.5; Rest 60 Seconds Between

Plank Hold 3xMax Hold; Rest 60 Seconds Between

For Time: 3 Rope Climbs
30 Ring Rows
30 Push ups
30 Wall Balls
3 Rope Climbs

 

WOMEN

10 Min of Mobility

Establish 1 RM Deadlift

3×3 Rope Climb

For Time: 15 GHD Situps
15 Back Extensions
400 Meter Run
200 Meter Farmer Carry 1.5
400 Meter Run
15 Back Extensions
15 GHD Situps

TODAY’S WODS

Level I

10 mins Handstand Practice

5 Rounds

5 Deadlifts (manageable weight) rx’d is (225/135#)
10 Burpees

Level II

Warm-up:  3 Sets of

1 Trip inch worm
20 Hip Extension
20 Air Squats
 

1)  15-20 Min. to Work up to a Heavy Single OHS (if MOBILITY keeps you from getting full range of motion, build up to a Heavy Front Squat.  That being said, FIX YOURSELF!!)

 2) WOD: For Time:

 100 Thrusters 100/70#

 *EMOM you must complete 5 HRPU

 

BW & KB

Mobility:
10min trainer led shoulder mobility.

Core:
TurkishGetUps
12 Weak Arm
4 Strong Arm
-Go light and focus on controlled technique and proper muscle recruitment

WOD:
3min work 1min rest for 4rds of:

15-KBS
10-KB Single Arm Push Press (alternating by set)

KB 2, 1.5, 1 depending on conditioning
Americano vs Ruski depending on skill proficiency
-choose KB weight that will allow for as much work as possible in each 4min set.

Trainer led cooldown & stretch.

GYMNASTICS

3×5 Depth Jumps

3×5 weighted Jumping Deck Squats

3×10 weighted Killers

Finish with 3×10 Leg Extensions