CrossFit Midland

Saturday, January 28th

crossfitmidland — Sat, 28 Jan 2012 01:50:00 +0000

WOD Begins at 9:00AM!

Another Condensed version of history

For those that don’t know about history ….. Here is a condensed version:

Humans originally existed as members of small bands of nomadic hunters/gatherers. They lived on deer in the mountains during the summer and would go to the coast and live on fish and lobster in the winter.

The two most important events in all of history were the invention of beer and the invention of the wheel. The wheel was invented to get man to the beer. These were the foundation of modern civilization and together were the catalyst for the splitting of humanity into two distinct subgroups:

1 . Liberals
2. Conservatives.

Once beer was discovered, it required grain—–and that was the beginning of agriculture.Neither the glass bottle nor aluminum canwere invented yet, so while our early humans were sitting around waiting for them to be invented, they just stayed close to the brewery. That’s how villages were formed.

Some men spent their days tracking and killing animals to BBQ at night while they were drinking beer. This was the beginning of what is known as the Conservative movement…

Other men who were weaker and less skilled at huntinglearned to live off the conservatives by showing up for the nightly BBQ’s and doing the sewing, fetching, and hair dressing. This was the beginning of the Liberal movement.

Some of these liberal men eventually evolved womenlike. They became known as girlie-men.Some more noteworthy liberal achievements include the domestication of cats, the invention of group therapy, group hugs, and the concept of Democratic voting to decide how to divide the meat and beer that conservatives provided.

Over the years conservatives came to be symbolized by the largest, most powerful land animal on earth, the elephant. Liberals are symbolized by the jackass for obvious reasons.

Modern liberals like imported beer (with lime added), but most prefer white wine or imported bottled water. They eat raw fish

but like their beef well done. Sushi, tofu, and French food are standard liberal fare.. Another interesting evolutionary side note: most of their women have higher testosterone levels than their men. Most social workers,personal injury attorneys, trust-funders, journalists, dreamers in Hollywood and group therapists are liberals. Liberals invented the designated hitter rule because it wasn’t fair to make the pitcher also bat.

Conservatives drink domestic beer, mostly Bud, Coors or Miller. They eat red meatand still provide for their women. They are big game hunters, rodeo cowboys,lumberjacks, construction workers, firemen, medical doctors, police officers, engineers, corporate executives, athletes,members of the military, airline pilots and generally anyone who works productively.

Conservatives who own companies hire other conservatives who want to work for a living.

Liberals produce little or nothing. They like to govern the producers and decide what to do with the production. Liberals believe Europeans are more enlightened than Americans. That is why most of the liberals remained in Europe whenconservatives were coming to America … They crept in after the Wild West was tamed and created a business of trying to get more for nothing for people who wouldn’t work.

Here ends today’s lesson in world history:

It should be noted that a Liberal may have a momentary urge to angrily respond to the above before forwarding it.

A Conservative will simply laugh and be so convinced of the truth of this history that it will be forwarded immediately to other Conservatives and to some Liberals just to piss them off.

And there you have it…. Let your next action reveal your true self…..I just did and now I’m going to turn the venison on the grill.

Friday, January 27th

crossfitmidland — Fri, 27 Jan 2012 03:13:31 +0000

Spring 2012 inov-8s are here! Click on the Online Store tab to see which models & colors are available for purchase!

WOD:

15 Minutes to Establish 1RM Press Cluster (1 Push Press + 1 Push Jerk + 1 Split Jerk)

1 Attempt Max Reps Kipping Pullups

As Far As Possible in 4 Minutes:
Push Press @ 75% of 1 RM Cluster
1-2-3-4-5-6-7… Unbroken, Must Set Down Between Sets

Traveler’s WOD:

4 Rounds:
Run 400 M
Max Reps Plyo Pushups

Thursday, January 26th

crossfitmidland — Thu, 26 Jan 2012 02:41:42 +0000

WOD:

EMOTM for 12 Minutes:
3 BB Hip Thrusts (155/225)
4 Jump Squats @ .40 TSW

3 Rounds:
8 Double KB Russian Swings
12 GHR

Traveler’s WOD:

21-15-9 Reps:
Pistols
Ninja Situps

Then, 100 Walking Lunges For Time.

Wednesday, January 25th

crossfitmidland — Wed, 25 Jan 2012 01:14:51 +0000

WOD:

15 Minutes to Complete:
Power Clean Ladder:
1-2-3-1-2-3-1-2-3-1-2-3-1-2-3 Reps @ 3RM Hang Power Clean Weight (from last Wednesday)
(Sets Must Be Touch & Go and Unbroken)

15 Minutes to Complete:
Dead Hang Pullup (C2B) Ladder:
1-2-3-1-2-3-1-2-3-1-2-3-1-2-3 Reps (Weighted If Possible)

Traveler’s WOD:

EMOTM for 15 Minutes:
3 Handstand Pushups

Then, 50 Hand Release Pushups For Time.

Tuesday, January 24th

crossfitmidland — Tue, 24 Jan 2012 02:28:13 +0000

EMOTM for 12 Minutes:
3 Floor Press (with Band) @ 90% of 3RM from last week

1 Attempt Max Time Support at 125% + Band

21-15-9 Reps:
Ring Dip Balances
Tripod Kickouts

50 GHD Situps

Traveler’s WOD:

200 M Bear Crawl. Each time you rest, perform 10 Burpees.

Then, 100 Hollow Rocks For Time.

Monday, January 23rd

crossfitmidland — Mon, 23 Jan 2012 00:40:09 +0000

WOD:

20 Minutes to Establish:
1RM Sled Drive 20M in Under 20 Seconds (Low Handles)

10 Rounds:
5 Double KB Russian Swings
3 Weighted Vertical Jumps

3 x 8-12 Glute Ham Raise

Traveler’s WOD:

5 x 200 M Sprint. Rest 1 Minute Between Each Interval.

Then, 100 Jump Squats For Time. (Jump as high as possible.)

Sunday, January 22nd

crossfitmidland — Sun, 22 Jan 2012 03:15:15 +0000

Below is an article we found on CrossFit Hollywood’s blog that we thought would be good to share. As the Games Open season approaches, it is crucial that you make each rep and each workout count, focusing on the integrity of the movements, perfect form, proper technique and full range of motion. As your coaches, it will be our responsibility to make sure that all athletes submit honest, valid and legit scores. This may result in tough coaching and even quite a few “no-rep” calls, but we know that you all are the type of people that appreciate the challenge, want to be pushed and enjoy the satisfaction in knowing you did everything right.

Keep in mind that humility is not a weakness. Leaders that display humility tend to have more influence, attract better talent, and earn more respect. It’s not about the leader, it’s about the team.

“Ego Vs. Intensity” (from CrossFit Hollywood)

Disclaimer: The following post is in response to multiple recent occurrences at CFHW, and is meant mostly to athletes who want the “Rx” next to their scores, are interested in competing, or want their scores posted on our leader board. It is not directed at any one individual.

I love my job. I love seeing people make incredible transformations. I love seeing people hit PR’s. I love helping people achieve things they never thought possible. I love the fact that our athletes are great at fundamentals and that that greatness gives CFHW a solid reputation around the Crossfit community. What I don’t love is when someone’s ego gets in the way of me loving my job. Your ego has no place inside a Crossfit gym, and definitely not inside CFHW. No matter how bad-ass you think you are, there will come a time where you will have your ass handed to you by someone far superior to you. What sense, then, does it make to let your ego get in the way of your training? The whole reason you are at the gym should be to improve yourself, not to have bragging rights. Here are some ways that your ego gets in the way of improving yourself:

-Cutting corners to improve your score. There are a lot of ways to cut corners. Range of motion is one of them. If you are not completing full range of motion on every rep, you are cutting corners. You are not doing the same workout as the person next to you. Remember, we can always scale the load of a movement, but range of motion (barring special circumstances such as injury) is not negotiable. Another way to cut corners is by not completing the prescribed amount of reps. This has become a problem recently (you think we don’t notice, but we do). This is cheating. There is no place in Crossfit for cheaters. Now every so often, mid-workout, your mind might slip and you may not know whether you’re on rep 43 or rep 53. In that case, you have to suck it up and assume it’s 43. That way you know your score is legit. Cutting reps is extremely disrespectful to me, the other coaches, your fellow athletes, and the entire Crossfit community. For those of you interested in competing and being on the leader board, you have to get serious about it. Pretend Coach Glassman himself is watching every single rep. You must leave no doubt that you are completing each rep as prescribed. If it wouldn’t fly in competition, redo it. If you’re not sure you did it as prescribed, then you probably didn’t. Redo it. Make yourself better. Your training should be as difficult as possible in order to make you perform better in competition. If we find you cutting corners, we will not include your scores on the leadboard unless they are verified by a coach, which means we have to count every rep.

-Neglecting your weaknesses. Just because you’re not good at something doesn’t mean you should avoid doing it. Quite the opposite, in fact. You should be concerned with working on your weaknesses to improve your game. In 2010, Rich Froning lost the final event, and therefore 1st place, because he couldn’t properly climb a rope. 2009 Games Champion Mikko Salo got slowed down by double-unders. Do you think they ignored those movements the following year during their training? Absolutely not. They fixed the holes in their games, and Froning went on to win in 2011. Last weekend Ron Mathews competed in the O.C Throwdown. He made a great post on our FB page about it. This was one of his points: “Work your weaknesses! Better to struggle in your own box in front of people who know and like/support you than struggle in front of a crowd of strangers. If you have a weakness it will be exposed!” Thanks, Ron. Well said.

-Getting personally offended by a “no rep” call. Just because a coach calls a no rep on you doesn’t mean you’re a bad person, or aren’t working hard enough. Everybody gets no-reps called on them. It’s part of Crossfit. Watch any Games competition video from last year. Do you see any of those athletes throwing a fit about no reps? No. They just redo it and move on. This is the integrity of a champion. And make no mistake, if you’re fit enough to make the Games, you’re already a champion. When you see people throw a fit from a no rep, they have way too much ego. These are the people who cut corners in the gym on a regular basis. These are the people who post incredible scores on their own but bonk when it comes time to do it for real. Don’t be one of those people.

-Neglecting technique and fundamentals. When I first began Crossfit I would repeat over and over something Glassman said while suffering through a WOD: “Proper form is more efficient.” More efficient means less wasted energy. This is a good thing. The fact that you can muscle clean 95# with poor form won’t matter when going for a 1RM or when the prescribed weight is double that. Technique is everything. Been Crossfitting for a couple years and still can’t do overhead squats? This is your fault for not working your weaknesses, which probably means mobility. (I see this one all the time). Neglecting technique and fundamentals will lead to injury and will ultimately cause you to plateau in your training.

Like I said, I love my job. I love working with you guys on improving yourselves and your quality of life. Please don’t let your egos get in the way of that. Have some integrity and take your training seriously. You’ll thank me for it later.

Saturday, January 21st

crossfitmidland — Sat, 21 Jan 2012 03:03:23 +0000

It’s the only one you’ll ever have.

Athlete vs. Sedentary

Saturday WOD kicks off at 9:00AM. Be there!

Friday, January 20th

crossfitmidland — Fri, 20 Jan 2012 02:30:26 +0000

Spring inov-8 models are being shipped this week. Keep an eye out for updates.

WOD:

7 Rounds:
0:30 HS Hold
1:00 Rest

AMRAP in 5 Minutes:
5 1-Arm KB Thruster + Push Press (35/53#)
5 Bar Inversions

Rest 5 Minutes

Run 1000 M
15-12-9 Reps:
Renegade Rows (1 Pushup Between Reps)
Rope Pullups (No Kipping)
Run 1000 M

Traveler’s WOD:

AMRAP in 20 Minutes:
0:30 HS Hold
12 Burpees
12 Pullups

Thursday, January 19th

crossfitmidland — Thu, 19 Jan 2012 02:45:29 +0000

WOD:

1. 4 Rounds:
400m Run
3 x 3 max height vertical jump .40 TSW

2. 3 Rounds:
9 kb 1-legged deadlifts / leg (70/106)
9 ghr

3. 3 attempts max unbroken hip thrusts TnG (185/275)

Traveler’s WOD:

Push Up Ladder unbroken 2-4-8-16-32-16-8-4-2-4-8-16-32-16-8-4-2