CrossFit South City

"Somebody's Got a Case of the Mondays"

That would be me, after this WOD. Today's mystery, Games WOD comes to us from the 2010 San Diego/Arizona Sectional

WOD

3 Rounds

15 Deadlifts 224/153

21 KBS 32kg/24kg 

350m Run

Yep. Definitely smoked me. Core, glutes, hamstrings, pride - all smoked. Some really great times, tonight!! If you are looking to post your times on LogWOD, they will be up after classes, all week. Who is dying to know tomorrow's WOD?!?!?!

 

The End of Your Whole30 (aka - What Do I Do Now?!?!?!)

Many of you, like me, will be ending your Whole30, today. For some of you, this was your first rodeo. For others, you've been here before. Then, there is the group that really wanted to try this, but didn't think you could hold out. Trust me - you can. It's only 30 days. Try it! And so what if you don't make it? This is the same as going for a big deadlift PR. No rep? No big deal. Try again, next week. 

To those that participate, huge props! I know how hard this is. This is my 4th or 5th or whatever. I keep coming back, because I occasionally need that RESET. So, let's talk numbers:

Starting Weight: 173 (a little embarrassing for me)

Final Weight: 159.4

Weight Lost - 13.6 lbs. 

That's right. 13.6 lbs in one month. Let that be motivation for those of you thinking about bathing suit weather. 

More importantly, I feel amazing. Weights feel lighter. Distances look shorter. And rep schemes seem easy. How incredible is that? Just by changing your diet?!?!? Yep. That's how powerful food is. So, the question is, if I am now in the best shape of my life, why would I give it up? 

That leads to the biggest criticism of Whole30. It is NOT sustainable. Heard that one before? It is absolutely TRUE. It is not intended to be sustainable. In fact, they warn AGAINST continuing for too long. Check out this amazing article they posted, today. Read this if you are lost and looking for next steps. 

My favorite part of the article is when they talk about how some of us need the super strict confines of the Whole30 to succeed. It's like they were talking to me, specifically. Maybe you don't need the same strict guidelines - just a reminder that a cookie a day is not the way. The point is that everyone is different. Everyone takes something a little different away from completing a Whole30.

Here's my takeaway: Food is incredibly powerful. I need to figure out how to harness it in a way that I can sustain long term. I will slip, and that is ok. Berating myself for eating a whole pizza doesn't fix anything. I will deal with the consequences and move on. Occasionally, I will need that RESET, and I know just where to go when that happens. Seeya next time, Whole30. Thanks for the PR's. 

 

 

 

Monday's WOD - 120130

As you may or may not have seen, this week's WODs will have a theme! What will that theme be? Well, with the Battle for the Cup right around the corner, followed by the 2012 CrossFit Games Open, I'm getting a serious case of Games Fever!!! So... this week, all the WOD's will be from past CrossFit Games!! They may come from 2007-2011, Sectionals, Open, Regionals, or Finals. Should be a great week!!!

Now, before you get scared, let me remind you. CrossFit is scaleable. Infinitely scaleable, in fact. There is no workout that is out of your capability. You have smart coaches, and we will work with you to pick an adequate scale. 

Next order of business. After being criticized by Dan H. for not posting Saturday's WOD, I've decided to make this whole week Mystery WODs!!! The OGs who were around at the old gym remember that we NEVER used to post the WOD. Enjoy!

Friday's WOD - 120127

Tabata Pushups

Skill

L-Sit Hold

WOD

3 Rounds

9 Hang Power Clean and Jerk 125/85

12 Back Squats 

15 Burpee Box Jumps 24/20

Thursday's WOD - 120126

Warmup

3 Rounds

12 Romanian Deadlifts

12 Double Unders

12 Shoulder Press45/30

12 Hollow Rocks

Mobility

Hamstring Mobility

Shoulder Mobility

WOD

12 Minute AMRAP

2 Burpees

2 Deadlifts 195/135

4 Burpees

4 Deadlifts

Adding 2 each round.

Wednesday's WOD - 120125

Warmup

CrossFit Warmup

Mobility

Squat Mobility

Strength

Squat - Your choice

2-2-2-2-2-2-2-2

Skill

Muscle Ups

(1, 2, 3) x 3

Strict Pullups

(1, 2, 3) x 3

Pick either to work on.

Tuesday's WOD - 120124

Warmup

3 Rounds

12 R. KBS

12 Ring Rows

12 Jump Squats

12 DB Push Press

Samson Stretch

WOD

10 Double Unders

20 KBS 62/53

30 Burpees

40 DB Ground to Overhead 40+/25+

50 Pullups

60 Box Jumps 30/24

Mobility

Shoulder Mobility

Back Mobility

Monday's WOD - 120123

Check out the huge group we took to CrossFit Ice for the Mash Up!!! Everyone did an amazing job and had a great time!

Warmup

3 Rounds

15 Pushups

15 Hip Extensions

15 Double Unders

15 Hollow Rocks

Strength

Bench Press

5-5-3-3-3

Cashout? 

Nothing to See Here

Neil's Diary - Week of 120115

This week...

I saw complete strangers become friends in an instant

    joined by a common obsession.

Senior citizens powering though multiple workouts with little rest between

    No water aerobics here.

Women pick up 200 lbs, lunge with a 45 lb plate, and row for miles.

I saw ring dips and handstand pushups,

    pullups and burpees,

        muscleups and squat snatches.

I saw athletes push through mental and physical barriers

    moving more weight faster than ever.

I saw the immobile become mobile,

    the weak become strong, 

        the insecure become confident.

I saw my friends beaming with pride, doubled over in laughter, and embraced in love.

This week, I saw nothing unusual. 

This is how we roll every day. 

Nothing to see here, folks... It's just CrossFit. 

 

 

Friday's WOD - 120120

The guys love the mobility work.

Warmup

3 Rounds

5 Ring Pushups

10 Double Unders

15 Situps

Skill 

Weighted Ring Dips

5-5-3-3-1

Alternate with pistols

WOD

5 Rounds

3 Strict Pullups

5 Bear Complex 135/95

7 Bar Facing Burpees