ANNOUNCEMENTS

CFSD Powerlifting Meet - July 21st is the  DAY!  Remember if you are willing and able to help out for all or part of the day please let Sal know.  Not too late to register, 15 spots are filled, registration closes on July 17th!!  Register HERE under the Specialty Seminar tab.

Sal@crossfitsandiego.com

Westside 4 Athletes Seminar - Great news, we are able to offer the Westside 4 Athletes Seminar @ $350!  $375 for non-members.  This is absolutely a steal in my opinion.  Register here.  Remember this is a TWO-DAY seminar.  In addition to this already being a great price for the amount of info and hands on training received.  Coach Scarpulla has also offered to critique and/or help design workout programs for anyone planning on attending the seminar.  Distance Coaching of this caliber is worth half the admission price alone if taken advantage of.  I’ve done about all I can to make this as sweet a deal as possible.  The rest is up to you and your priorities.

 

COACH’S CORNER

It’s been said by numerous people who have achieved much in life. “Get comfortable with being uncomfortable.”  I personally believe in this VERY much.  When I look back on my short 33.5 years of existence, the most rewarding things have been the things that have seemed the most daunting, the things that are uncomfortable.

Marriage (yep I said it, you can insert any truly committed relationship here, but understand committed means, you DID NOT break up), parenthood, small business ownership…these all have their own unique challenges, but they ALL are forges that shape character, and are really the best things that have happened to me for my own growth and maturity.

The genius of Crossfit lies somewhere within it’s unique ability to expose weakness in many areas.  Those weaknesses are inherently uncomfortable areas of my Physical life.  The more I’ve learned the benefit of facing the uncomfortable the less fear, anxiety, and trepidation I have facing the uncomfortable the next time.  The beautiful thing about being human to me is that (I believe) every facet of my being is connected.  My physical nature can affect my emotional nature and vice versa (mental/spiritual as well).  So in my workouts learning to face the uncomfortable helps me to not isolate if my wife is mad at me, and instead, have enough within me to go to her and talk out the problem in a healthy way.   Or, dealing with a crying baby at 3am for 6-weeks straight, which is a VERY uncomfortable thing btw, helps me deal with a 6-week 20 rep squat program.

Being comfortable with uncomfortable is not an easy thing to apply in life.  And I fail at it often.  But in the gym we truly have a unique opportunity to have small victories in this area and to build on those successes and the perspective we gain each time we get it right.

So my recommendation for application is to pick something that is uncomfortable for you in the gym these next 3-4 weeks and face it head on.  Maybe conditioning isn’t your bag of tea and you like to lift all day, well, take a few weeks and start a running program maybe once or twice a week run a 5-10k.  Maybe you’re scared to climb the rope.  Pull a trainer aside before or after class and go over technique and then practice until you get it.

We have to start to get into ourselves and analyze where we’re at.  Have you been working out for years and have been using the same weights you used 2 years ago?  Why?  Get honest, should you be stronger, why are you not?  I believe you MUST face these things, your workout life IS NOT segregated from the rest of your well-being.  You can’t be comfortable in the gym, this should never get comfortable, it has too much to do with your overall success to just be that thing you do for an hour 3 or 4 days a week.  Downtime is necessary of course, and we train smarter not harder,…

But how long have you been cherry-picking your workouts?  How long have you said, this one…but not that one…a month, 6-months, a year??  Are you an open-gym member constantly switching from this program, to that program?  Why?  Are you a Level III athlete that quit the hatch squat program already?  Are you in Level II programming, but have a slight inkling that you maybe should be in Level I programming?  Give yourself the time to think about things such as these, and answer honestly, then execute!  Stay committed, and keep working hard!!

TODAY’S WODS

 

Level I

Spend 20 mins working Power Snatch (use weight as technique allows)

Spend 20 mins working Power Clean (use weight as technique allows)

 

For total time (rest included)

75 KTE
rest 2 mins
50 Abmat Sit-Ups
rest 1 min
Accumulate 2 mins in a Plank

 

Level II

Press 1 RM 4 Attempts

21-18-15-12-9
Toes to bar
overhead squat 65/45

 

Level III

Find your 1RM Snatch

5 rounds
3 snatch with 80% of your snatch
15 toes to bar

Rest 90 seconds between rounds

 

SDPD

Establish 3 RM Front Squat

AMRAP 12 Min.
5 Burpee Lateral Jumps
10 OHS 45/35#
15 Walking Lunge Each Leg

Rest 3 Min.

3x200M Run rest 30 seconds between

 

WOMEN

7×3 Pull-up Progression

5×5 Bent-over Barbell Row

3×5 Pull-over

Then for Time:
1k Row
50 Step Walking Lunge
50 HRPU
Run 200M