“Think outside of the box, create your own path in life. ‘You laugh at me because I am different; I laugh because you are all the same.’”
~ Daniel Knode

SWOD:

4 x 3 Power Snatch @ 50 – 60% 2RM from 5-11-2012

4 x 3 Clean Pulls @ 3RM Power Clean from 5-8-2012

DWOD:

Perform 3 Rounds of:

3/3 Turkish Get Ups @ 1/4 Body Weight
40 yards of Inch Worms
40 yard Plate Pinch Carry

Post loads and love to comments.

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Quint Fischering for the Muscular Dystrophy Association!

As many of you may know, Quint will be leaving us in the near future to run his own affiliate out in Portland, Oregon.  We thought we would send Quint off with a workout, BBQ, and raise some money for a great cause all at the same time – the Muscular Dystrophy Association!  We’ll be asking for a $10 donation but give whatever you can, even if it’s only a few dollars.  All proceeds will be going to the MDA.

5 Rounds of “Quint”
1 Squat Snatch
2 Overhead Squats
3 Power Snatches
4 Cleans
5 Jerks

Rx’d weight of 135/95 with appropriate scaling

Tell your friends and family, everyone is welcome. Starting at 12, we’ll be firing up the grill and will have all kinds of refreshments to thank Quint for his time at Balance.

Donations accepted here! Thank you, can’t wait for the event!

“If you can’t be criticized for it, it’s probably not remarkable. Are you devoting yourself to something devoid of criticism?”

Skill Practice and Review:

Pistol Squats

SWOD:

10 Minute Pistol Squat Drills

DWOD:

Complete for time:

50-40-30-20-10

Double Unders
V-Ups

Post times to comments.

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Special Thanks to everyone that was able to attend last weekend’s Paleo Pot Luck Dinner. There were a lot fun had (above) and even more incredible dishes including roasted chicken wrapped in bacon and stuffed with veggies, egg plant lasagna, cauliflower hummus and my personal favorite, bacon dipped in Guacamole (improv). Paleo Challenge winner results coming soon, and to hold you off until then Lauren would like to offer her recipe for the hit at the dinner, Paleo Ice Cream!

1. Mango & Passion Fruit Sorbet – ingredients: 1 large mango, 2 passionfruit, 1tbs honey – Instructions: Using an electric blender, blend together mango, passionfruit and honey until a creamy texture has formed. Add 4 cups ice cubes and blend for 30 to 60 seconds. Don’t over mix or melting will occur. Freeze until ready to eat.

2. Rhubarb & Orange Sorbet – ingredients: 1 cup freshly squeezed orange juice, 5 stalks rhubarb, ends trimmed and cut into short lengths, 1/2 tbs vanilla, 1tbs honey instructions: place OJ, rhubarb, honey, and vanilla into a pan and cook on medium heat for 4-6 minutes, or until rhubarb has softened and falls apart. Remove from heat and leave to cool. When cool, place in a blender and blend until smooth. Add 4 cups ice cubes and blend for 30 to 60 seconds. Don’t over mix or melting will occur. Freeze until ready to eat.

“To succeed, jump as quickly at opportunities as you do at conclusions.”
~Ben Franklin

SWOD:

Weighted Chin Up 3RM

DWOD:

Complete 4 rounds of:

Bench Press to failure @ 65% of your 3RM from 5-9-2012
Pull Ups to failure
25 Box Jumps – 20” box

Post total reps of bench press and total reps of pull ups to comments.

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Lets send a sea of SEXY Friday PRple to the Hope !

Register for the Mid-Atlantic Crossfit Affiliates for Hope here!

What you need to know about the event:
June 9, 2012
9am-5pm
John Marshall Park
32 Crossfit Affiliates

What you need to know about registration:
-There are 4 options for registration: Individual; Individual with T; Children; Volunteer
-Registration fees are $12.
-Fees cover expenses for the event. Any leftover money will be donated.
-To support CFHQ’s partnering with St. Jude and in the spirit of the event, all participants must fundraise at least $30 through www.CrossfitforHope.com
-Register your name and select CrossFit Dupont as your affiliate. Our gym’s fundraising goal is $1000.
-Just to be clear. You must register to participate in the event on John Marshall Park in June here, and to raise money for our affiliate to must register here.

“The difference between perseverance and obstinacy is that one often comes from a strong will, and the other from a strong won’t.”
~ Henry Ward Beecher

SWOD:

Press

3, 3, 3, 3, 3

Manual Resisted ABduction 5 x 5 each leg
*Performed inbetween Press sets

DWOD:

Complete 5 rounds for time of:

6 Ring Dips
12 DB Step Ups – 50 lbs each hand – 20″

Post times and loads to comments.

“With great size, comes great responsibility.”
~Cali

SWOD:

Overhead Squat

3, 3, 3, 3, 3

Supine Rows 3 x Max Reps

DWOD:

Complete with a Partner:

50 Evil Wheels (partner in HandStand hold)
100 Kettlebell Swings (Partner in Bridge)
200 Sledge Hammer Strikes (Deadbugs)
*one partner works while other completes other exercise

Post loads and times to comments.

“Boxing brings out my aggressive instinct, not necessarily a killer instinct.”
~Sugar Ray Leonard

Announcements:

Paleo Pot Luck Week!
Each day this week I will be posting recipes that look scrumdiddlyumptious all leading up to our Paleo Pot Luck Dinner this Saturday, 6pm, across the street from the gym at Graham’s, 2144 California St. NW. Apt. 807.

Today’s recipe is Meatza!

CFDupont Barbell Club meeting and workout this Saturday at 1pm in the studio! You will need a buddy for the workout, so bring a friend or seven.

SWOD:

Power Snatch 2 RM

DWOD:

Complete for time:

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Coach Needs a Coach
~Tex

I have had many coaches throughout my athletic career and I am very proud to say that I can name nearly every single one. That’s how much they have meant to me. I am a coach by trade. I saw how much they loved what they do, and I try and give ya’ll as much as they gave to me. I was never the most fortunate individual when it came to size and speed, but my coaches have helped me find other ways succeed on the field. Over the years, I have stolen bits and pieces of different philosophies, one-liners, inspirational speeches, and encouraging quips (‘Not with that attitude’) from many coaches that I have been fortunate enough to have played for along the way. Through these men I learned the importance of attitude, commitment, and approach. These ingredients are essential to see results, sport or life.

I’ve played in a lot of games over the years, and it took me a long time to find an effective mental approach that worked for me. I experimented with a lot of different pump up and focus techniques before games, mostly tricks from early 90’s movies. Example 1 and 2… I even listened to rap music…not for me. I tried getting angry in hopes that it would enhance my performance, but realized my extreme emotions would distract me from the task at hand. This only would lead to more frustration, creating a mental hole that would be impossible to pull myself out of. The thoughts that were running through my mind were negative and destructive.

Frustrations over my mistakes always outweighed the good plays and quality lifts. My focus was on the negative, I wouldn’t accept high fives or praise on the sidelines. I was always ‘trying not to lose’, and when you’re thinking about not fucking up, guess what you’re going to do…yeah.

“One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.”
~Tony Robbins

Announcements:

Paleo Pot Luck Week!
Each day this week I will be posting recipes that look scrumdiddlyumptious all leading up to our Paleo Pot Luck Dinner this Saturday, 6pm, across the street from the gym at Graham’s, 2144 California St. NW. Apt. 807.

Today’s recipe is Sweet Potato Cakes!

CFDupont Barbell Club meeting and workout this Saturday at 1pm in the studio! You will need a buddy for the workout, so bring a friend or seven.

SWOD:

20 Minutes Gymnastics Practice:
Handstand Holds and Progressions
Forward Roll

DWOD:

Complete 10 rounds:

Row for 1 minute, rest for 1 minute.

*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes

Post total distance to comments.

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Never Miss Twice
~By Cali

In terms of my approach to training day to day I envision the workout, whether it be a strength set or a metcon, as a game.  If weight training is my sport then each workout is my game.  I liken a competition or event to a championship.  It all starts with a thorough warm up and various mobility drills which allow my body and mind to adjust to the game time mentality.  For me, a gradual but aggressive warmup is key to the confidence needed to perform at my peak.  By aggressive I am referring to the “practice” or preparation aspect of the workout.  My warm up sets are done with the same focus and intensity that I plan to exhibit in my working sets.  It is an opportunity to build confidence and attitude in addition to an array of physiological adaptations.

When it comes time to get strong, I focus on the movement(s) before me and do my best to perform them as athletically as possible.  It may sound simple but a lot of my success or failure in the gym is determined by my mental state.  Nearly every workout, I feel a nervousness before my heavy sets.  Sports psychologists have done study after study on the matter and have found that stress drives athletes to perform at their peak.  The goal is to perform the movement technically proficient over and over and over again. Then, when an even higher level of stress in a competition or demanding workout is interjected, the athlete will harness the nervous energy and go beyond his/her normal work capacity.  Similarly, when an intense workout calls for sets to failure, I personally do quite well if I fail at a challenging but doable weight.  I jokingly say “I never miss twice” but nine times out of ten I’ll hit that lift on the second attempt.  It’s no surprise that this method works well. Sports psychologists also attribute athletic success to one’s ability to mentally “bounce back” after a poor play.  I certainly don’t advocate making failed reps a habit but I believe that maintaining confidence and using some good old fashioned anger after a missed lift can do great things for your training.

Given the opportunity, I would meticulously plan out the environment, conditions, and variables of my workout but as in games there is no such luxury.  Whether it be training or competition, the least I can do is try and avoid what I refer to as “training terrorists”.  These are people or things that distract me from my workouts.  These may not be intentional distractions but they are detrimental to my progress nonetheless.  Strength training can be fun and social for me but an excessive amount of socializing takes away from my time to work hard at something that I love.  Not only that, we all only have so much gym time set aside in our day.  I recommend displaying the type of attitude and level of seriousness during your work periods that you wish to see in those around you.  It probably sounds silly coming from me- I may be the goofiest gal at Dupont but those who workout with me regularly (Tex) know I’m all business.

When it comes time to compete- I concur with everything that Jim said regarding preparation of personal items, food, and not introducing new things to your routine.  If you have approached every workout like a game then you have already instilled a competitors mentality.  If you haven’t, then you sure as hell should start NOW by watching Donny Shankle drop some knowledge!

“When confronted with a situation that appears fragmented or impossible, step back, close your eyes, and envision perfection where you saw brokenness. Go to the inner place where there is no problem, and abide in the consciousness of well-being.”
- Alan Cohen

Announcements:

Paleo Pot Luck Week!
Each day this week I will be posting recipes that look scrumdiddlyumptious all leading up to our Paleo Pot Luck Dinner this Saturday, 6pm, across the street from the gym at Graham’s, 2144 California St. NW. Apt. 807.

Today’s recipe is Oh Fudge!

CFDupont Barbell Club meeting and workout this Saturday at 1pm in the studio!

SWOD:

Bench Press 3 RM
*20 Minutes to find

Deadlift 3RM
*20 Minutes to find

Post loads to comments.

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Visualization
~By Eric

Picture it.  Woodward gymnastics training camp in the summer of 1996.  Real McCoy dominated the airwaves and Eric Peterson dominated the floor exercise.   Tumbling was fun and came naturally.  When it came to learning new skills and then making the decision to compete them, two things made that transition easier, endless repetition and visualization.  They are techniques I use today for both training and competition.

Nothing helps me get more comfortable with a lift or a skill like performing it over and over again.  One of things I am always stressing to myself is form, particularly on basic movements and lifts with lighter weights.  When basics are good and your form is solid, great things will come like more difficult skills and being able to lift heavy.  I use my warm up in class to set my form standards and commit how these movements feel to memory.  When I have a solid understanding of how my body feels during a specific movement, I can visualize myself doing it.  When the weight gets heavy and I’m going for a PR, I look at the bar.  It may be loaded with more weight but I’ve done the lift itself countless times.  This time will be no different and if I can do it in class, I can do it in competition.

For Crossfit competitions or Olympic lifting meets, I warm up just like I would in class.  Nothing changes.  After I warm up, it’s time to zone out.  A lot of people ask me if I’m okay during this period because I look either pissed or upset.  All I’m doing is mentally watching myself perform whatever it is that lay in front of me.  Before 3, 2, 1…GO! when it’s time to step up to the bar/kettle bell/jump rope, whatever, I have visualized myself going through the motions.  I have seen myself performing the lift or completing the workout.   My body knows what it needs to do and my mind knows I can do it.  There is no doubt.  This is not to say that failure cannot occur.  Shit happens but if you practice like you’re competing and compete how you practice, you’re 95% there.  You’ve already played the mental game and you know the odds are in your favor.  The other 5% is an awesome outfit and glitter.

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when it’s convenient. When you’re committed to something, you accept no excuses; only results.”

Paleo Pot Luck Week!
Each day this week I will be posting recipes that look scrumdiddlyumptious all leading up to our Paleo Pot Luck Dinner this Saturday, 6pm, across the street from the gym at Graham’s, 2144 California St. NW. Apt. 807.

Today’s recipe is Cajun Meatloaf!

SWOD:

Power Clean 3RM

DWOD:

Complete 6 Rounds:

5 DB Squats – 50lbs
20 yard Short Shuttle

*Rest 60 seconds between rounds.
*Squats performed with two Dumbbells in the rack position over midline.
*Demo of the 20 yard Short Shuttle click here.

Post loads, fastest round and thoughts to comments.

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As max out week continues, so does our Coach’s Approach installment. Here is Spencer’s, please take the time to read.

Methodical Euphoria
~Spencer

An unusual pair of words come to mind when I think about my approach to training: composure and excitement.  The dynamic tension between these two feelings creates a euphoric buzz that fuels my approach to CrossFit.

To me, composure is built on putting myself in a position to succeed.  Whether I am attending a regular class or representing CF DuPont at a regional competition, I dial in my sleep, nutrition, and mobility to set myself up for success.  If I am feeling well rested, well fed with balanced blood sugar, and as supple-like-leopard as my age permits, then that affords me a baseline of confidence. Conversely, if I have neglected those things, I have sabotaged myself both physically and mentally.

The second aspect of composure is knowledge that I have trained the movements before.  If you watch me set up for a snatch, you will notice that I always set up in the same sequence and in the same position.  Moving through each element of the set up, every familiar step is a reminder that I’m preparing to do something I’ve executed many times before.  To get composed for a tough metcon—which, unlike a barbell lift, I may never before have attempted—I remind myself that I’ve endured plenty of tough workouts and I’ve always survived; whatever lies between 3-2-1-go and the end of the workout at hand only differs in the details.

Excitement is why I bother to show up in the first place:  because it’s fun!  The atmosphere at most CrossFit events is abuzz with the good energy of friends and fellow athletes who genuinely want to see each other do their best.  It doesn’t take long in that atmosphere before I’m amped up and ready to show myself what I can do.

A friend once observed to me that CrossFitters have terrific “throttle response.”  In the automotive world, throttle response is a measure of how quickly a car’s engine can increase its power output in response to a driver’s request for acceleration.  When 3-2-1-go is called, CrossFitters are tested on their throttle response.  When I hear 3-2-1-go, I am in a state of methodical euphoria, composed from preparation and excited to be there.  Floor the accelerator, this is gonna be fun!

“You don’t win friends with salad.”
~Homer Simpson

Announcements:

Paleo Pot Luck Week!
Each day this week I will be posting recipes that look scrumdiddlyumptious all leading up to our Paleo Pot Luck Dinner this Saturday, 6pm, across the street from the gym at Graham’s, 2144 California St. NW. Apt. 807.

Today’s recipe is Sweet Potato Chili Fries!

Also, beginning this week we will be adding 6:15am CrossFit Classes Tuesday and Thursday mornings! Cali will be leading these and Jim will be leading an Olympic Lifting and Gymnastics focused class at 6:15am Tuesdays and Thursdays. Description of Jim’s class can be found here.

SWOD:

Squat 3 RM

DWOD:

Complete for time:

50 Chin ups
50 Russian twist
50 Bird pickers

*Partition reps as needed

Post loads, times, and thoughts to comments.

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#Areyouready?

Competition is everywhere. Whether at work, school, or the gym, we are always finding ourselves in situations that require a certain amount of focus, drive, and mental toughness to conquer the task at hand. This week we will be fighting for our new 3RM in all of our main lifts, and six weeks from now we will be sending 20 athletes to compete in #OccupyStrength. We have been throwing a lot of weight around to prep our bodies for this week and the competition, but we have been lacking in integral part of our training. You will notice an addition to the blog each day this week that will focus on each of our coach’s approach to their individual training and competition. Our coaches come from all different backgrounds, and each of us offers our own unique perspective of how we mentally prepare ourselves. Jim will lead us off this week, please take the time to read and listen to what he has to say. Thank you.

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Everything You Got
~Jim

I have a few sayings that guide my training. The first is from powerlifter Kirk Karwoski. He said “You have to be a technician”. What he meant is that you always had to continually analyze and improve your form. Applying that thought to my training, I strive to focus on my technique with each and every movement I do. Every rep, every set. I focus on the details of each exercise instead of just blindly going through the motions, or accepting poor form. I welcome and ask for critique when others are around. When I don’t have a knowledgeable eye to watch, I’ll videotape my workouts and review them to see aspects I could improve.

A similar second saying is from Vince Lombardi, he said, “Practice doesn’t make perfect. Perfect practice makes perfect.” In my training, I prepare for the empty bar like I prepare for a PR. I practice the set-up, the tension, the breathing, the speed. A warm-up set is not just for the muscles, but for the mind. Too many people lack focus on these sets and lose the tremendous benefits. When the weight gets heavy, there is no hesitation for what needs to be done, you’ve practiced it repeatedly.

When competition comes nearer, I’ll dial in my recovery even more. No excuses for not getting enough sleep or not eating all my meals. With a week to go, I keep in mind the saying – “There’s not much you can do to get stronger, but there’s a lot you can do to get weaker.” Keep your recovery up, fight the temptations to work out extra hard in the gym to make up for slack-off sessions in previous weeks. The night before I get absolutely everything ready that I need. I want to focus on the competition, not on the fact that I forgot my lifting shoes, or have no food, etc. The things I’m bringing with me are things that I’ve used over and over and over again in training – shoes, belts, protein shakes, snacks. This is not the time to experiment with something new, it’s the time to assemble what you’ve always used.

The day of competition can be nerve-racking. Some people like to listen to music to relax, some listen to music to psych themselves up. I prefer to just sit down and listen to my body. I keep fed, hydrated and just sit down and calm my mind. Focus on the task at hand. When I step out onto the platform I go through the routine that I’ve practiced 1000x before – the set-up, the tension, the breathing, the speed. I’ve practiced winning 1000x before. With all the unknown stress involved in competition, the routine is familiar and comforting. It’s unshakable confidence that you’ve prepared with everything you got.

Thanks for reading,
Jim