Workout of the Day 4/16/2012

 

WOD

Back Squat Heavy Triple

7 Rounds for time:

7 Pull-ups

7 Push-ups

7 Sit-ups

7 Squats

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Website is in the process of updating……

Website might not behave quite right for a few days as it is being updated.  Then things will be fine.

-Neal

Workout of the Day 4/13/2012

ALL classes except for our 8:00am on-ramp class will be canceled tomorrow, Saturday April 14th.

Attention members and friends of CrossFit Monterey, I am going to allow day of registration for King of the Peninsula this Saturday. For those who haven’t checked there is a cash prize going to the top male and female competitors…and the more people who sign-up, the larger the pool of money will be. Oh and I’ve seen the list of competitors, and your guess is as good as mine as to who can take it all. Let’s go fence sitters! It’s just another training day with your training partners!

Women you must be registered and weighed-in by 8:30am
Men you must be registered and weighed-in by 9:00am

Missed out on the Spring LEANing Nutrition Challenge Info meeting last night?  Don’t worry, we’ll have another one tomorrow afternoon after the KOTP Meet.

WOD

5 Rounds for time:

10 Manmakers

10 Ring Dips

30 Sit-ups

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Workout of the Day 4/12/2012

Tonight we will have our first of two info. sessions for the Spring LEANing Challenge.  7:30pm at the gym!

 

Don’t forget this Saturday will be our in-house weightlifting and CrossFit competition.  All classes will be canceled except for the 8:00am On-ramp class.  Weigh-in’s begin at 8:00am as well.  Below is the weigh-in schedule.

ALL Women: 8 – 8:30

ALL Men: 8:30 – 9:00

The competition will begin with the women lifting at 9:00am.  The rest of the competition times will be dependent on how fast everything runs.  I would recommend spectators to arrive early so they don’t miss their friends and family members lift.

WOD

Back Squat 5RM

4 rounds for time:

8 L-pull-ups any grip

8 HSPU

50 Double Unders

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Workout of the Day 4/11/2012

Don’t forget this Saturday will be our in-house weightlifting and CrossFit competition.  All classes will be canceled except for the 8:00am On-ramp class.  Weigh-in’s begin at 8:00am as well.  Below is the weigh-in schedule.

ALL Women: 8 – 8:30

ALL Men: 8:30 – 9:00

The competition will begin with the women lifting at 9:00am.  The rest of the competition times will be dependent on how fast everything runs.  I would recommend spectators to arrive early so they don’t miss their friends and family members lift.

WOD

Snatch heavy single

AMRAP 5 Minutes

Russian Swings 70/55

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Workout of the Day 4/10/2012

WOD

Weighted Chins 8-8-8

3 rounds for time:
Run to Elder & back
15 dumbbell hang power snatch per side, 55/35

V-ups 3 x 15

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Workout of the Day 4/9/2012

 

WOD

Back Squat 80% x 5 x 3

Bench Press 5RM

95% x 5 x 2

Romanian Deadlift 3 x 5

Coaches Corner 4/8/2012

From Coach John

 

We all want you to improve.  That’s the first thing I have to say.  Physically, spiritually and mentally—we all want you to come to CrossFit Monterey and take on challenges that make you improve the quality of your life.  Sometimes the process is painful.  It mimics the adaptation found in nature.  Stressors on the body and mind serve to sharpen our reflexes as well as strengthen our bodies, minds and souls.  But the end goal is not the suffering, not to inflict the whirlwind of pain found in the workout of the day—it is to see you rise up after, like the phoenix from the ashes, reborn harder and stronger than before. So let’s talk about a simple way for your to improve without unneeded suffering.

 

              Your first step is deciding upon your goal.  Decide what you want, analyze it and make it concrete.  Doo you want to ‘get strong’ or do you want to add 50lbs to your squat and 150 lbs to your deadlift? Do you want to ‘lose weight’ or do you have a size 6 dress/jeans you fit into before the baby which you’d like to rock to your high school anniversary this summer? Or do you want look good enough to find the right girl and make a baby? Can’t help you with that one, sorry—but are you training for a triathlon? power lifting meet? black belt test? Do you just want to be hard as hell to kill? Your goals should be specific.

We all need a reason to train, and if you don’t have one you should make one or pick one.  Sign up for a 5k in June, an Olympic weightlifting meet in September, take your first MMA class and look for a competition (amateur first—please) or break out that surfboard with intent to get out there on the waves. Set your sights on a target and talk to a coach about setting and achieving your goals. Goals give us a reason to train, no matter what they may be—they are vital to helping your improve

            To improve everyday is difficult, but it is not unattainable.  You have to want it.  You have to be willing to put in the work, sweat and thought required.  Plateaus will occur, causing stagnation and boredom to rear their ugly heads.  But stay the course!  No strength, speed, stamina or wellness will be gained by changing focus over and over again. You must be diligent and put the work into yourself.

            The next step I’d advise is to stick to the moth@#$@#$ing program.  You will need to lift to get strong, run/row/bike to get stamina, and do CrossFit to get good at CrossFit. But YOU must DO the work. Supplementary work can be found also, and so can a million and one other programs BUT–most of us don’t need to do them! You really don’t need three a days, two-a-days, or CF Endurance one week, then CrossFit Football the next, and a mix of Westside, Wendler and Catalyst programming sprinkled on top.  What you need to do is set your goal, talk to your coaches and follow the programming. Results come from dedication and work.  Let the coaches who set up the cycles for 3-4 months at a time take the thinking out of it for you.  It’s called linear progression for a reason.  If you follow it (along a line) you will make progress. 

            We have a great couple of months ahead.  So hit the gym hard (and rest as you need).  Make a goal and talk to a coach about how your training will help you achieve it.  Then come back at the end of this cycle and see how you improved on the tests you just took this week. If you do, I think you’ll be glad you followed the moth@#$@#$ing program.                        -John

Workout of the Day 4/6/2012

 

WOD

Day 5 in our test week.

“Nate”

AMRAP 20 Minutes:

2 muscle-ups

4 Handstand Push-ups

8 KB Swings 70/53

Workout of the Day 4/5/2012

 

WOD

Day 4 in our test week.

“CrossFit Total”

Squat 1RM

Press 1RM

Deadlift 1RM

You get 3 attempts at each lift to establish a 1RM (not including warm-up sets).

 

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