100 Pull Ups
100 Push Ups
100 Sit Ups
Post time and Rx to comments.
Strength Cyclers in their post-Total glory
News and Notes
- Coaches David, MeLo, Noah, and the Foxes are heading to California this week to watch the 2014 CrossFit Games. Catch all the Games’ action on ESPN starting Friday from 6-7pm PT, Saturday 5-7pm PT, and Sunday on ESPN2 from 5-6pm PT.
- Serious congrats to Endurance Coach Michael O., who stole the record for fastest time around the Prospect Park loop this weekend, at 23:42. ALSO: he is looking for a couple more runners to compete in NYRR’s final Tuesday Night Speed Series at 7pm at Icahn Stadium. Email him for more details if you’re interested, michael.olzinski [at] gmail.com.
- Evan R. PR-ed his 10K time at 39:40!
Want to Learn to Do a Standing Back Flip?
Now is your chance. Join guest gymnastics coach Ken H. THIS SATURDAY as he takes you through various progressions leading up to doing standing back flips. If you participated in the previous back flip class, feel free to take this one to improve your skills.
Buy-in: Guys: Power clean 125% of your body weight; Gals: Power clean 100% of your body weight
Time: Saturday, July 26th, 2-3:30pm
The class is capped at 8 participants, so don’t think twice! Register Here!
Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
Zen and the Art of Crush Week
By David Osorio
Originally posted on 11.16.2011
In traditional meditative disciplines, you aim to cultivate mindfulness in a physically neutral setting. Often the practitioner sits in a comfortable position and tries to bring attention toward their breathing. In yoga, we see a more dynamic approach where rhythmic breathing becomes interwoven with a controlled flow through a series of postures. In both of these instances, the intention is for the pilot to become more tuned in to the “now.”
In CrossFit, we achieve something very similar through a very different approach. During an intimidating lift or difficult conditioning piece, you’re forced to deal with the moment at hand. The high discomfort level of what we do takes that moment and amplifies the physical inputs to the point where you can’t help but focus on what’s happening. You know this intuitively and it’s why you get nervous before a 500m erg test or 3 Rep Max back squat attempt. You know that once you start, you’ll be forced to deal with the “now” until it’s all over. Every second gets dragged out and every moment to rest or doubt yourself becomes amplified against what needs to get done.
Take this opportunity to set your intention for the approaching workouts. Whenever you find yourself deep in the agonizing “now” embrace it and stay on task. Don’t look around the room to see where everyone else is, don’t check the clock to see how much time has gone by, and don’t make excuses to try and avoid what you’re feeling. Just keep fighting the barbell up or chipping away at reps until you’ve completed the task. If you lose focus and get derailed, don’t let it mess with your head, just come back pushing harder. Remember, you’re here to get stronger, both physically AND mentally.
Enjoy Crush Week, which starts TODAY!
Mighty Strength Cyclers: How did your Total go yesterday??