Happy Birthday Lena! Wednesday 3-6-2013


Happy Birthday Lena! Wednesday 3-6-2013

Happy Birthday Lena!!!  We hope you have a great day!  Here’s a photo for you to enjoy…

Lena & Twinsies

Bench Press 5-5-3-3-3


3 RFT:
10 KB Thrusters 55/35
15 Pullups


Quick run down…there are 5 weeks to the Open.  One workout per week which is released Wed 6pm and scores close promptly at 6pm the following Sunday.  The WODs are announced live each Wednesday and you must either watch it live or the video they post after to know the proper movement standards.  You MUST be judged to make sure your score is valid.  You can be judged by coaches and/or your fellow competitors.

Here are the main times we will be doing the Open workouts:
Wednesdays – 6:00-8:00pm; it would be fun to watch the live announcements together at Alpine and then people can do the WOD right after.  This is also a great time to do a “walk through”.  For example, if its a 15min AMRAP of X, Y, and Z, then maybe you only do 5-8min of X, Y, Z to give your nervous system and conditioning a check for what the 15min will feel like.
Thursdays – 5:00-7:00pm; again another chance to do a “walk through”
Friday – By appointment
*Saturday – 10:00am-1:00pm
*Sunday – 9:00am-11:00am
*Sat&Sun are the focus.  This is when we will put the hammer down!!!  We need LOTS of energy these days!!!  We will have scheduled heats for people to sign up for and get after it in a big group.  These are huge days because we are going to have a lot of people around to push you through the suck of each WOD. Encourage other members who are not participating to come help cheer us on these days.  We all know how motivating and inspiring Josh is too – he will be there each Sunday if you want him to push you!
– We can schedule outside of these times above but PLEASE only do it if it is 100% necessary for you.  Coaches need to coach scheduled classes and can’t be pulled away for judging during class times

6 Responses

  1. Amanda

    This is an article one of the Doc’s I work with did-thought I would share…

    3.3.2013. Today is my one-year, CrossFit anniversary. A few days prior to
    that fateful day, one year ago, I had stopped by D-Town while driving home
    from the hospital. Having been exposed to the overwrought, crazily-annoying
    fervor of the CrossFit devotees at work, I thought that I would check it
    out. There was no one there but Coach Don. I thought Don was a tad
    presumptuous and was over-valuing this whole CrossFit charade. He said that
    I was not challenging myself running marathons and going to a trainer. That
    I was missing out on an opportunity to improve my strength, focus, and
    general fitness. ³Constant variation. ŒReal life movements.¹ Olympic lifts.²
    I thought, ³Bullshit. I will come to their quaint, free-day and kick some
    ass. That¹s how we marathoners roll. None of this 12-minute, speed workout

    The unendurable pain and humility of my first work-out has been well
    documented previously. As a reminder, I will indulge in a brief
    reminiscence. One year ago today, was the moment I said ³WTF! This truly
    sucks and is totally stupid²– having failed miserably during the 7-minutes
    of AMRAP Burpees Challenge. Kevin, the cultish member at my side, had beaten
    my AMRAP (whatever the f#!k that is, stupid, CrossFit non-word!) by doubling
    my reps and still smiling. Through waves of nausea and anoxia, I knew that I
    could beat him. Somehow. Somewhere. I would emerge victorious over him. And,
    to date, I never have. I probably never will. The real lesson of this ³One
    Year Retrospective² is that is ok. That is sometimes how it goes. And,
    maybe, that is the whole point.

    So, I wanted to catalogue the lessons that I wish I had been given when I
    started CrossFit a year ago today. As a disclaimer, I want to make a few
    things clear from the outset. First, I probably am copying a lot of this
    from other sources. I signed on to Facebook (an addictive poison in its own
    right) the week I completed my Elements class– I was told to do so in order
    to follow the WOD results. In this Facebook world, I have seen countless
    hints, motivations, and how-to¹s re. CrossFit. I probably am stealing a
    number of them here. Maybe I have borrowed from you? Take it as a
    compliment. Feel free to credit yourself if you have the need. Second, I am
    comfortable being polarizing, but not at making anyone feel bad. So, if you
    feel offended by anything I say… I am sorry, that is NOT how I meant it.
    Third, this is not medical advice or a ³how to CrossFit² guide.² This is
    decidedly a collection of my personal reflections. If you know me, it is
    obvious that I am categorically not a CrossFit expert and am in no way
    qualified to tell you how you should do this. Talk to an expert.

    Also note, I am older than your average CrossFitter– 49 years-old. That
    skews my perspective and reason notably. So, in some ways this may be
    ³survival suggestions for beginners and Œolder¹ athletes.² (And, in my case,
    most would say I use the word ³athlete² loosely.)

    So, for a starter¹s handbook, here we go:

    Lesson 1: STAY IN IT FOR THE LONG RUN. My bud Paul Miller taught me this. He
    said that ³trying to Rx every WOD is a recipe for CrossFit ending injury.²
    Don¹t think what your rep count or time will be all the time. If you are
    feeling good and the WOD is right in your wheelhouse– hit it. But, if the
    whiteboard is a tour of your physical horrors, then maybe back off. My 3
    months¹ off of double-unders (still a really unnecessary evil, I believe)
    allowed me to salvage my sad, beaten Achilles tendon. I am not good at DU¹s
    because I rarely work at them. I do not rebound from box jumps. I do
    occasionally pull out a DU WOD– but my lack of work in them has resulted in
    glacial times. I have to be ok with that or risk having to walk like a
    pirate. It is still sobering. Before wreaking havoc upon your body, think
    about the long run. Think about your ³career² in CrossFit and not the day¹s
    time or AMRAP total.

    Lesson 2: YOU WILL SUCK AT A LOT OF THIS. If you are good at all of this
    from day one, you are either delusional or a demigod. (I know a number of
    the former and few, if any, of the latter.) Everyone has their strengths and
    you will learn quickly what yours are. Maybe you have a better motor. Maybe
    you are crazy strong. Maybe you have sick grip strength (very helpful, I
    might add). Maybe you are comfortable being upside-down. Whatever. There are
    things that you will be good at from the get-go. Some will surprise you. My
    only innate blessings in this CrossFit world are my rope-climbing ability
    and my comfort with long distance running. (Thanks, respectively, to my
    5th-grade, gym teacher and to my extensive, running background.)
    Unfortunately, neither are cornerstones of our regular WOD¹s. But, it is
    something I guess. The curse of my time in the box is that I still (one-year
    later) am not an Oly-lifting master. My best accomplishment in the Oly world
    is that I no longer chuckle when they talk about a ³snatch.² I royally suck
    at any number of lifts. My lifting is a ³work in progress² on a good day. If
    you are not working at getting better at something in CrossFit that you suck
    at, you are not enjoying the whole experience. It will make you better.

    Lesson 3: YOU WILL HURT AND GET HURT. The full archive of movements and the
    proper range-of-motion is not what you are used to doing. No one has the
    mobility and strength to sustain perfect physical health throughout a
    CrossFit career. I am a poster-child for the muscle pull. After 3 months of
    CrossFit, I tried to organize a Charity WOD for my hamstrings. After more
    than a few decades of ³linear² movements with running and an occasional
    bench-press with a trainer, I was being asked to hop around, pull stuff, and
    whip about a pull-up bar. It hurt and I got hurt. If you do it right, you
    will most likely not be destroyed or need an orthopedic consult (see
    ³Scaling,² below). But, you will have extended periods of not being able to
    sit on the toilet. You may have to forgo washing your back in the shower or
    bending over to tie your shoes for a bit. Look at these times as a reminder
    to work on mobility (stretching) and to see where your weaknesses lie. My
    left shoulder hurts if I lift a lot. This is aggravated by ring dips. I will
    always lift. I will almost never ring dip. Such is life.

    Lesson 4: SCALING IS GOOD, CHEATING IS NOT. I always say–²If I am
    consistently in the top third on the whiteboard, you can be sure I am
    cheating.² There is an unwritten attitude that pervades the CrossFit world
    that feels like ³Go Big.² That is idiotic for many, if not most, athletes.
    The most important times I have experienced in CrossFit have been those
    times when my coaches stopped me in mid-WOD and stripped some weight off of
    my bar. These are times when reason left me and all I wanted was to Rx.
    ³Screw ROM– I am lifting big weights!² These are times when my squat had
    3-millimeter depth. These are times when I was stupid. If you are
    specifically trying to Max or you are trying to slay a Hero WOD, maybe go
    for it. In general, if the WOD includes you lifting somewhere close to your
    max 21+15+9 = 45 reps… well, you are being an idiot. (And, yes, it takes
    one to know one! I have a lot of experience in the compromised reason
    realm.) Make a formula and stick to it. I try to stay about 70-75% of my
    one-rep max during WOD¹s. If there are a ludicrous number of lifts, I may go
    lighter. If there are a collection of different lifts in a series using the
    same weight, I scale to my worst lift. Wimpy… maybe. Stupid… not as
    often anymore.
    Cheating is not the enemy. The need to cheat is. If you really need to
    cheat, I say go for it. No one really cares. However, everyone knows.
    Really, we all know who should be on the top. They earned it and we respect
    and envy them for it. Being on the top is not impressive. Deserving to be
    there is.

    Lesson 5: ALWAYS HAVE A PLAN. The enormity of the WOD¹s can be both ominous
    and sobering. My biggest lesson in this regard was from Coach Ryan when he
    told me to ³always have a plan for each movement and for the entire WOD.² He
    saw my killer starts and pathetic finishes. The art of those who are ³good
    at this² is that they do not plow into the WOD and burn til exhausted. Then
    rest and do it again. And again. This is how you will start your CrossFit
    career and it is very depressing. Have a plan. Know when you will breathe
    and when you will demi-rest. A rarely used advantage of having coaches with
    you is to ask them ³what should be my strategy?² They know the cost to your
    body and lungs of a 3:40 starting 500m on the rower. If that is your buy-in
    to an epic WOD, maybe they can suggest a more sustainable pace that will
    allow you to thrive and survive. I am learning what I can do unbroken and
    what I will need to do in bite-sized bits. Practice this. It helps

    my capacity for sustained mediocrity in some activities. My humble, one-year
    goal of a muscle-up at day #365 will only occur if I am bitten by a
    radioactive spider tonight. It is being moved out a bit– say 2 years –at
    least until I can do more than 3-4x chest-to-bar pull-ups in a row. The
    reality is that the WOD is not when you get that much stronger or better at
    complex movements. This goes triple-true for Oly lifting. If you have not
    heard ³when the elbows bend the power ends² at least 150 times, you have not
    been to enough Oly-specific classes. And, as such, you will never clean
    well. Never. I submitted myself to the Front Range CrossFit Winter Masochism
    and Self-Hatred Camp. I was the worst lifter there. The cat out-lifted me.
    But, in a mere 4 days of really working at it, I PR¹ed every lift by at
    least 20-30 lbs. Not because I got stronger. Rather, because I was using
    some technique. Doing it right is my new and favorite ³cheat.²

    Lesson 7: IT IS EASIER TO DO MORE THAN LESS. There is an inherent fear and
    anxiety that comes from starting (and sustaining) CrossFit. The less you go,
    the more this will be felt. If you are finding it hard to go on a regular
    basis, experiment with going more frequently. I bet that the regularity will
    wash away the fear. I know it sounds crazy, but when I switched from 3x/week
    to 5x/week the process became easier for me. Not from a fitness perspective,
    but rather from a comfort perspective. Go even when you don¹t want to.
    Especially go when you don¹t want to. If you are not feeling great, then
    scale your ass off. Be last. Lift an empty bar. You will still have gone and
    proven that you are more than your fears. And, really, what else do you do
    just for yourself? The best trick I was taught was to schedule all of my
    workouts 2 weeks in advance. Try this.

    cares about how you do. You certainly will know the WOD-killers in your gym.
    But, can you name the ranking of the 50-100 people from the WOD a mere two
    days ago? Top 20? I didn¹t think so. I wish that sometimes the results were
    not published until the day¹s end or not at all. Surely there would be a
    mutiny. No one expects you to be great at this all of the time. I am not
    going to condescend to you with a ³don¹t be competitive² talk. What fun
    would that be if that is your thing? But, when it comes down to it… no one
    really cares how you did. And, the people who really care only really care
    about how THEY did. They aren¹t looking at you.

    Lesson 9: DON’T BE FIRST. If you are always first, you are not challenging
    yourself. Your weights are too light or you are not doing the exercises
    correctly. I always shoot for the ³bottom of the top-third² in regular WOD¹s
    and ³deep in the middle-third² for big-lifting WOD¹s. And, with the lifting,
    I usually have to scale. If you add some reason to your goals, you can then
    indulge in finding your real strength, form, and capacity. For example, if
    you are challenged by overhead squats, then spend some time doing them
    right. Slow down. Lower the weight. Hit depth. Extend your elbows. Be last
    that day by a minute or two. It is ok.

    Lesson 10: EVERYONE RESPECTS YOU FOR JUST SHOWING UP. I saved this for last
    because it is my favorite. We all know how hard it is to step onto that
    rubber floor. If any perspective was put into this, everyone knows that the
    enormity of the process and what is asked from us every day is far too
    extreme. So, it is not a lie when you see people cheering you on. We like to
    do that. It does not make those who are done feel superior. It grounds all
    of us into our common experience and pain. It is not often that we can have
    the pain in our lives shared and identified with. Even if you are dead last
    and lifting weights as light as your shoes. We have all been there. We all
    will be there again someday. Relish the support. Fist bump with the killers.
    Chalk-slap the ass of your coach. You are amazing for just showing up. Most
    will never have that privilege. Most people will never have the balls.

    Dr. Mike (D-Town CrossFit)

    ** Brief postscript: Thanks for letting me share. Feel free to adapt, cut,
    delete, and/or un-friend me to fit your needs.

  2. cliff

    Happy b-day lena! The 13.1 open WOD sounds like a a good, good luck to all the athletes competeing! Go Alpine!

  3. Jeremy

    Just watched Pancheck make it look easy.
    17 minute AMRAP of:
    40 Burpees
    30 Snatch, 75 / 45 lbs
    30 Burpees
    30 Snatch, 135 / 75 lbs
    20 Burpees
    30 Snatch, 165 / 100 lbs
    10 burpees
    Max rep Snatch, 210 / 120 lbs