July 2015 PR's

Great job on your PR's last month! It's great to see such awesome improvement each month :) Keep up the great work!

July PR's

Mel: “Nancy” RX (20:40), 205# DL x3, Legless Rope Climbs

Jen S.: 180# DL x3

Mary: “Nancy” (22:06), 3 strict HSPU

Toni: “Nancy” (18:31), “Diane” (8:01)

Mouse: 100 unbroken sit-ups

Rob: 270# Jerk, 210# SN

Megg: 5k (26:05), 135# SN

Rene A: “Angie” (19:35), “Diane” (4:06)

Sarah C.: “Diane” (6:08)

Gen: Rhyan said “nice squat”

Dalton: “Angie” (14:10), “Diane” (4:32)

Chris: 5k Run (44:20)

Vicky: 5k Run (44:30)

Renee: pistols

James L.: 1 rep max flat bench 255#

Andrew G: 225# C&J, 180# SN

Nicole F: 225# DL x2, 115# CL, 110# C&J, 3 Kipping Pull-ups, 1 strict pull-up

Kurt: 435# Squat x3, 385# Bench

Shannon: “Angie” (19:59)

Josh: “Diane” (5:33), 190# SN

Mitchell: 240# SN x2, PS + HPS 225#

Kate: 75# SN

Trevor: 300# C & J, 190# x12 PP, 80 unbroken push-ups, “DT” (5:46),  215# SN, “Fran” (2:28)

What to Take From the CrossFit Open

Congratulations to all of you who have completed the 2015 CrossFit Open!!! The open is the best thing we could ask for as a CrossFit athlete. The open gives us a goals, motivation, and direction. This is where we learn what to focus on next, and where to take our training. It is a yearly reality check and push to keep us on track and excited about our improvements and opportunities.

Since the open is over, now is the time to evaluate your performance and start working toward improvement. Recognizing the workouts that you struggled with is one of the greatest tools you can have as you continue with your fitness progression. What workouts were the most challenging? Which ones did you do better on? Think about the different movements, rep schemes, lengths, and focus of each WOD. Evaluating your weaknesses is the first step in turning them into your strengths.  Ask yourself these questions; what were your physical limitations? What were your mental limitations? Did you lack strength, endurance, mental focus, or skill?

If you found you lacked strength, it's time to suck it up and start hitting those heavier weights in the WOD. Yes it may take you longer, yes it is going to hurt both mentally and physically, but the more reps you get in under your belt, the easier it becomes. If you need help assessing which WODs you should be lifting heavier and which WODs you should use a weight you can do quickly, ask one of your trainers. Always be sure to tell them your specific goals so they can help you make the right choice.

If endurance was your issue, your focus needs to be to keep moving. Keep your body going during the WOD. If you break, make it short and sweet. Try to stick with a consistent pace. This may mean cooling your jets in the beginning of the workout. Going all out in the first 3 minutes will make the last 12 a struggle. It may take some time to learn how to pace yourself but remember the goal is to keep moving. If you find you started out too hard, slow down, but keep moving. If you feel like you can push a little harder speed up the last half. Be patient and teach your body how to breathe and stay calm under stress. A great guide is to think about your pace as 80% effort for the first 80% of the WOD and all out for the last 20%. This works well in most situations. Remember to note how you feel after the workout so you can quickly learn your threshold and understand how to best pace yourself no matter what WOD is thrown at you.

Mental focus can be the only thing holding you back. As much as CrossFit is about physical strength and skill, it is three times more of a mental battle. If you lack the confidence in yourself and your abilities, you will not do your best. If you are overwhelmed with the time, the reps, or the movements, you have doomed yourself from the beginning. Practice mentally preparing yourself for each WOD. Think of a strategy and tackle one thing at a time. Take all your doubts and counteract them with positive mental notes that will help you keep pushing. A healthy mental attitude will make all the difference in your performance.

There are always a lot different skills and movements in the open. If you found that your downfall was a skill, or multiple skills, its time to start practicing. This is where you will need to put the extra time in. Maybe its 10 min before and/or after the WOD or, even better, take advantage of the open gym time. Get a plan together on how you are going to improve on this specific skill. Where are you at now and what progression do you hope to take? Just like your goals on the goal wall, you want to give yourself a timeframe and decide on a plan that fits within that. Ask your trainers for advice on what you can do to improve, check out progression programs online, ask your fellow CrossFitters what has worked for them. Make a plan, implement it, and be patient enough to see it through.

Whether you decide this year’s focus is strength, endurance, mental focus, skill work, or some combination of the four, get to work! You don’t necessarily have to carve out hours more of time, just ensure you are narrowing your focus and goals as you are doing the daily WOD. 10-20 extra minutes to work on a skill or two will not only make you a master of the skill, but will improve your workouts. Struggling through a WOD with a little extra weight will only make you better. In fact, that case will kill two birds with one stone; strength, and mental toughness. Please communicate with your trainers on what your goals are and ask them to help you get there. Support and accountability is essential to staying on track and reaching your goals.

Sign up for the Open!

This week starts the first week of the 2015 CrossFit open.  This is a worldwide competition that starts the journey to the CrossFit Games. To be part of it, all you have to do is sign up. Everyone signed up will post their scores for this years 5 workouts and see where they rank.  

If you did the open last year, you know how cool of an experience it is to participate in such a huge competition. You are not only competing against your fellow box athletes but CrossFitters around the world! Everybody does the same workout, everybody posts their scores, and everybody gives it their all.

This year CrossFit is introducing a scaled division. This is an amazing opportunity for some of you who have steered clear of the open due to some of the more challenging movements like double unders or pull-ups. This is your year to join in and see where you fall, experience the push, and feel the support and community that you have around you.

Set aside your fear and sign up for the open. It is $20 that you will never regret spending. If it makes you feel any better, you will be doing these workout at CFM anyways. You mine as well reach higher than your box and compete with the world!

Here is the link to sign up!: https://games.crossfit.com/competition

January 2015 PR's

Good work CFM on your PR's! What a great start to 2015! 

Melanie: 90# Snatch, 9 Strict Pull-ups, 110# OHS, 6 pistols with PVC OH, 40 DU

Andrew W.: 250# 20 Rep BS, 225# OHS

Tim R.: 135# Clean

Josh: “Randy” 5:33

Trevor: 200# Power Snatch, 25# Strict Muscle Up, 265# Hang Clean, 211 unbroken DU, 205# Snatch

Rene A.: Rhyan said, “good Rene” during squats instead of “deeper Rene.”

Andrew G.: 215# C&J

Trent: Muscle Ups, 255# FS

Renee: 140# OHS, 110 Unbroken, DU

Mike H.: 265# Squat, 235# Bench

Mitchell: 300# 1x2 Split Jerk, 200# Strict Press

Kate: 3 Strict Pull-ups, 11 T2B, 15 HSPU (1 mat), 1 min hollow rock hold

Megg: Bar Muscle up, 100 unbroken wallballs

Bree: 95# C&J, 70# OHS, 2 DU

Nicole F.: 105# C&J, 70# OHS, 95# Push Press, 70# Power Snatch

Morgan: “Randy” (35#)

Julie G.: DU, 2 Rx’d WODS

Dalton: 220# Jerk, 150# Strict Press

Toni: 70# Snatch

Is Your Competitive Edge in the Way of Your Training?

Imagine the feeling you get right before a WOD. You enter “beast mode.” You’re focused, determined, and chomping at the bit waiting for the 3-2-1 Go! “How fast can I do this?” “That seems heavy,” “who can I beat?”, “this is going to suck!” It’s all running through your head creating anxiety, adrenaline, and determination. While these thoughts seem like negative stressors, they’re not all that bad. These are the thoughts that turn you into an athlete, a CrossFitter. The problem lies in letting your competitive edge get in the way of your training. In your everyday CrossFitting at your box, you are training. This is where you seek to better your weaknesses and improve the quality of your work. It takes a different mental strength. You first need to know the standards, know your weakness, and be patient enough to take a step back, slow down, and train them.
 

You look at the whiteboard each day and see the WOD written with prescribed weight, rep scheme, and skills. Before throwing the weight on the bar, or deciding whose time to beat from the previous classes, you need to consider the movements and where you are in your training. Is that an ideal weight for you to perform the movements in a reasonable time? Are the skills in the WOD ones you need to work on, or some of your greatest strengths? Are you going to be able to meet CrossFit standards with quality reps, or will you have to give up good form for speed? Assess your personal situation, and make good decisions. It is more beneficial for you to be able to move properly vs. move faster and at the same time it is better to keep moving vs. having to take too many rests during work times. 

Everyone is in a different place with their CrossFit training and although the aspect of competition is a big part of CrossFit, your daily training is the opportunity for you to perfect your performance. The most important thing is that you are always doing YOUR best.  Does it really matter if your time was faster than “so and so” when you would have been “no repped” on half of the reps in a competition? Does it matter if you could move more weight if your form is all over the place and you put yourself at risk for injury? Scale the workout for you. Understand what the WODs structure is meant to train, and base your scaling on how to keep the WOD effective, challenging, and safe.  Push yourself, but don’t sacrifice form or quality for time or load. The metcon WODs are meant to keep you moving and test your efficiency and endurance. The key is good form and precise technique. Train these first, and everything else will come.

 

If you are having trouble scaling appropriately, ask a trainer for some help. Let them know your goals and what is important to you, they can help you get the best out of the WOD.

CFM - WOD #4 10 Skills Team Challenge

Updated for Scaling
Please review the following for the standards and points of performance for the movements outline in WOD 
#4 of the CrossFit Macomb 10 Skills Team Challenge.

As Many Rounds as possible in 15 minutes of:

100 Russian KB Swings 2 pd / 1.5 pd
100 Wall Balls 20 lbs / 14 lbs
100 Toes to bar

All equipment will start on the ground. Only 1 Partner Works at a time. All kettlebell swings must be completed before starting the Wall Balls, and all wall balls must be completed before starting the Toes to Bar. Both athletes must move together with their judge before starting the next movement station, do not leave your working partner behind. On completion of the Toes to bar both athletes, with their judge will head back to station one to restart another round. Continue until time expires.

Movement Standards
Russian Kettle Bell Swings -  At the top of the swing, the kettlebell must be above eye level with arms locked out. The judge must be able to see your eyes underneath the bell, centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass between the legs. Any failure to not have met these standards will result in a "no rep."
Scaling will be by load: A - 2.0 pd / 1.5 pd; B - 1.5 pd / 1.0 pd; C - 1.0 pd / 0.75 pd

Wall Balls - The athlete must have their hip crease clearly below the knee with their ball in their hands at the bottom of the rep, the ball must make a clear contact point with the wall to the designated target. If the athlete does not complete a full squat and if the ball does not make contact with the wall or is below the specified target, it is a "no rep."
Scaling will be by load: A - 20 lb / 14 lb; B - 16 lb / 12 lb; C - 14 lb / 8 lb

Toes To Bar - The athlete must be hanging from the bar. Strict or kipping is allowed. Both feet must make a clear contact with the bar AT the SAME time. The feet must make a clear passing behind the pull up bar at the bottom of the rep, once the feet have showed a clear indication of being behind the pull up bar, the athlete can then perform the next rep. If the feet do not go behind the pull up bar at the bottom, and if the feet do not make contact with the bar, or only one foot hits first, this will result in a "no rep."
Scaling will be in kind. A - Toes to Bar; B & C - V-ups (from the floor pull your hips and shoulders off the ground to touch your feet).

CFM - WOD #3 10 Skills Team Challenge

Please review the following for the standards and points of performance for the movements outline in WOD #3 of the CrossFit Macomb 10 Skills Team Challenge.

As Many Rounds as Possible in 10 minutes of:
70m Partner Sled push, 90 lbs
5 Partner Burpees

Partners push sled together. Sled has to be pushed past the 70m mark to count as a rep. Partner burpees are performed facing each other. Partners touch hands at the bottom of the burpees. Each round consists of 12 reps. Seven reps for the sled push, one for every 10m, and one rep for every successful partner burpee.

Movement Standards:

Sled push - BOTH athletes must push the sled with their hands on the sled, and stay within their lanes. Sled must cross the 70m mark to count as a rep and to be turned around.
Scaling will be by load: A - 90 lbs on sled; B - 45 lbs on sled; C - sled only.

Burpees - Both athletes must release their hands from the ground to touch one another's, clear indication of contact must be made. The knees and hips need to be at full extension, and feet HAVE to leave the ground with the athlete clapping BEHIND their head once they jump. Any result in not clapping behind the head, feet not leaving the ground, or not reaching full extension will result in a "no rep." Frogs aren't cool.

CFM - WOD #2 10 Skills Team Challenge

Please review the following for the standards and points of performance for the movements outline in WOD #2 of the CrossFit Macomb 10 Skills Team Challenge.

Partner 1 (Female) performs Clean and Jerks
Parner 2 (Male) performs Thrusters

Partner 1 has 10 minutes to find max load Clean and Jerk.
Then Partner 2 has 3 minutes to do as many Thrusters as possible of the max Clean and Jerk weight. Weight cannot come off the bar.
This WOD will receive two scores. One for the Clean and Jerk weight, and one for the most number of reps of Thrusters performed.

Movement Standards

Clean & Jerk - The female athlete must perform the Clean & Jerk, any variation of the Clean is allowed (power, split, squat and muscle.) Any variation of the Jerk is allowed (push, power, squat, and split.) The athlete must show complete control of the barbell locked out over head with both their feet clearly underneath the barbell to complete the rep. The judge must signal you to set the bar down, if you set the bar down before the judge clears you, it will result in a "no rep."

Thrusters - The male athlete will Clean the bar up from the floor, squat clean is allowed, and go into the bottom of the squat with the hip crease clearly below the knee. The hips, knees and elbows need to reach full extension with the bar clearly over the athletes head with the bar on top of the shoulders (we should be able to see your ears through the arms.) Any sort of "thrust-jerks" are NOT allowed, and will result in a "no rep."

CFM - WOD #1 Standards - 10 Skills Team Challenge

Please review the following for the standards and points of performance for the movements outline in WOD #1 of the CrossFit Macomb 10 Skills Team Challenge.

"DianenarF"

15-12-9 rep rounds of:
Deadlifts 225 lbs / 155 lbs
Handstand Push-ups
Then...
9-12-15 rep rounds of:
Thrusters 95 lbs / 65 lbs
Pull-ups

One partner does both movements in the couplet and then the other partner does both movements of the couplet. Alternate until completion. Only two bars and move weight as necessary. 15 minute time cap.

Movement Standards

Deadlifts - plates must start from the floor on each rep, with the arms outside of the legs. A rep is completed once the shoulders are clearly behind the bar, and hips and knees are at full extension. Any failure to complete these standards will result in a "no rep."

Scaling will be by load: A - 225 lbs / 155 lbs; B - 185 lbs / 115 lbs; C - 135 lbs / 95 lbs

Handstand Push Ups - the athlete can start with head on the mat, or arms at full extension. The head must make clear contact with the mat on your descent. Kipping or strict variations are allowed. The elbow must be clearly locked out with the feet against the wall to complete the rep. If your feet fall off the wall before the arms reach full extension, that is a "no rep." Men must have an Abmat with two 25 lb plates on each side, while women will have just an abmat.

Scaling will be by variations: A - Handstand Push Up; B - Piked Handstand Push Up; C - Gymnastic Push Up

Thrusters - the athlete will clean the bar up, squat clean is allowed, and go into the bottom of the squat with the hip crease clearly below the knee. The hips, knees and elbows need to reach full extension with the bar clearly over the athletes head with the bar on top of the shoulders (we should be able to see your ears through the arms.) Any sort of "thrust-jerks" are NOT allowed, and will result in a "no rep."

Scaling will be by load: A - 95 lbs / 65 lbs; B - 65 lbs / 45 lbs; C - 45 lbs / 30 lbs.

Pull Ups - strict, kipping and butterfly variations are allowed. The athlete must show locked out arms at the bottom and start of each rep (no jumping pull ups for RX), and your chin must be clearly visible over the bar. If the feet make contact with the ground at any point during your set, this will result in a "no rep."

Scaling will be by variations: A - Pull-up; B & C - Ring Row.

Show Off Your Skills

The CFM 10 Skills Team Challenge is coming up fast! This is where you get a chance to test your improvements and ability to perform. The ten skills are why we CrossFit. These are the ten things that we sweat for everyday to improve and strengthen. Here is a list of the ten physical skills and how they relate to your body:

1. Cardiovascular/respiratory endurance: The ability of body systems to gather, process, and deliver oxygen.
2. Stamina: The ability of body systems to process, deliver, store, and utilize energy.
3. Strength: The ability of a muscular unit, or combination of muscular units, to apply force.
4. Flexibility: the ability to maximize the range of motion at a given joint
5. Power: The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
6. Speed: The ability to minimize the time cycle of a repeated movement.
7. Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility: The ability to minimize transition time from one movement pattern to another.
9. Balance: The ability to control the placement of the bodies center of gravity in relation to its support base.
10. Accuracy: The ability to control movement in a given direction or at a given intensity. *

  

The CFM 10 Skills Team Challenge is an opportunity to see what you are capable of as well as see where you can improve. Competition can be intimidating but there is no need to feel pressure. You will be surprised at how motivated you are and how much more you will push yourself when your teammate is counting on you. The great thing about the CFM 10 Skills Team Challenge is that everyone has them to some degree or another, and everyone can improve on them to some degree or another. Some are strong in one skill and some are stronger in others. You never know where you stand until you test yourself. So go ahead find a partner and get yourselves signed up! You will never regret doing it, but you may regret not.

Also every participant in the CFM 10 Skills team challenge will be entered to win a FREE pair on Reebok CrossFit Nano 4.0. Find a partner and sign up before space runs out.

Sign up here for the CFM 10 Skills Team Challenge!

More details are on the Facebook Event Page CFM 10 Skills Team Challenge.

*List from reebokcrossfitfirepower.com

Countdown to the Open

You may have seen the countdown to the CrossFit Open on the CFM whiteboard recently. What’s that about you ask? Perhaps you already know and have your own countdown started, but for those of you who would like to know what the CrossFit open is and how to be part of it, this is for you.

 It’s amazing to see just how far your CrossFit community reaches outside your box. As a CrossFitter, you are part of big club where a handshake is done with your fist, and the secret password is “3-2-1 GO!” The open connects you with your fellow CrossFitters in a worldwide competition. Whether you are new to CrossFit or looking to be named the fittest on earth, the open is a chance to see where you stand and get a taste of what the CrossFit games physically and mentally require. 

The Crossfit open is your first step to the CrossFit Games. The open covers 17 different regions around the world, and last year consisted of 138,000 registered athletes. With CrossFit growing at such a fast rate, 2014 is sure to be the largest open yet. (Read: “How Fast Are the CrossFit Games Growing? The Numbers Tell the Story” by Tabata Times.)

The open is 5 weeks long and consists of 5 different WODS. The first WOD will be posted on Thursday February 27 and the following four will be posted each Thursday after. If you choose to participate, you will perform the WOD and be judged by one of the CFM coaches for reps and time. Every rep must meet the movement standard in order to count, and your CFM coach will validate your performance and enter your results. You can attempt the WOD as many times as you would like. You have until the following Monday to submit your best score. The 48 fittest athletes and 30 fittest teams will be asked to compete in the regional competitions; the top 3 from regionals are off to the games!

Registration will begin on January 15, 2014. You will need to register your information and pay a registration fee; probably between $25 and $30.  The sign up link can be found here. You will be asked to create an account before registering. 

Remember, the open is for EVERYONE. Just like becoming a CrossFitter, it doesn’t matter your age or skill level everyone is welcome to participate. You’re going to be CrossFitting anyways; so you might as well do the open WODs. It never hurts to see were you stack up, you may surprise yourself. Good Luck!

Embrace the Basics

“Ok CrossFit Macomb, grab a PVC pipe and circle up!” The WOD has commenced and we will now join together to go through each movement step by step reviewing proper form, technique, and terminology. Every class, every movement, every time you will relearn this information so it instilled in your brain and muscle memory. These are the basic movements at basic levels; the foundation of all your PR’s.

 The time spent during class going over things that you may have already heard, done, and know has more of an advantage to you than you may realize. You need to be able to know the difference between throwing weight around and moving weight around, hanging on to the bar and holding the bar, standing up and standing tall. Reviewing lifts with just your body and a PVC pipe is an excellent opportunity to really put your energy into perfecting your form, stance, quality, and ability to flawlessly perform the movement every time. The more reps you do with proper form, the more your body remembers and is able to repeat without a second thought. Treat that PVC pipe like you would the barbell, own it, hold it tight, and connect it with your body movements and timing. Weight increases and high reps will be less strenuous as your body will already know how to compete the movement efficiently. 

 

During the review, take the opportunity to put purpose and intention into your movements. Only going through the motions is not helping you learn the art of the lift. If you can’t do it perfectly with the PVC pipe, do you really think you have a great chance when you add 90#’s? Embrace the review and establish a solid foundation. Whether you realize it or not your body is learning and remembering each rep, so make them good!

"Practice Makes Perfect"

Everybody has a few skills that they just absolutely detest. They’re hard, you’re not good at them, and they exploit your weaknesses. When you see them in a WOD you tend to just go through the motions praying they will not appear again for another week.

It is unrealistic to think you are going to love every WOD and every skill to go with it. It is even more unrealistic to think you are going to be a rockstar at everything; we all have our strengths and our weaknesses. Instead of thinking of our unfavorable movements as a no good weakness, turn them into opportunities to become strengths. I know this sounds cliché or perhaps “high and mighty,” but it’s true, and your doing yourself a disservice by brushing them off, never trying to work on them.

So make an action plan. Gear up and decide right now that you are going to change your feelings and suck it up. The reason you don’t like them is because they are more difficult for you and mostly likely a literal “pain in the butt.” They hurt because your still working on your strength, your coordination is off, or you cant get the proper form down to get them done efficiently. If you work on improving them, you may find you don’t hate them so much…maybe even like them.

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Try just doing 10-15 reps of an unfavorable movement at the end of each WOD for a week. Pick something you don’t like and work on your form and ability to repeat unbroken reps. Here is an example; some people HATE wall balls. They tire your whole body and a large number of reps are mentally exhausting. You could feel that you are putting all your might into throwing it up to hit the right spot on the wall, and that ball will be airborne and barreling down to smack you straight in the noggin…. Ouch! So now you still have to repeat your reps, find your bearings, find your ball, and make sure you still remember your first and last name. It’s SO frustrating! The only way to get better is practice. If you try doing 10-15 wall balls for a week after each WOD, you can take time to practice form, control, and stringing them together. Doing them outside a WOD eliminates pressure from the clock and the anxiousness to finish. The more you do perfectly, the more your body remembers how to efficiently and properly complete the task. Slow down, concentrate, and take the time to figure it out. Those 10 reps with good form and concentration will make a big difference the next time you go into a timed WOD, but the low number will make it easier to add on to an already tough workout.

So whether it is wall balls, pull-ups, handstand push-ups, box jumps, kettle bell swings, or those oh so intimidating double unders, take them head on and conquer. Every rep you complete with good form, control, and mental toughness, is on more rep closer to a beautiful friendship. Don’t just stop with week one, pick a different skill every week and do the same thing. Change it up so you don’t mentally burn out on one skill, but make a plan to circle back around and see your improvements. Share with your trainers and fellow athletes what you would like to improve on so they can encourage you and help you along the way. It is important to enlist your trainers to help you with your form, give you tips on improvement, and keep you accountable. Good luck! And remember “Practice makes perfect.”

Here is a link to a great article written by Colin Stuckert, “50 ways to get Better at CrossFit.” Just some ideas to keep in mind as you continue your CrossFit journey.

Immersion

Found this post on This is Indexed not too long ago and I loved what it represented. So where do you fall on this chart. In CrossFit we start someone on the practice to skill graph. We need to be able to push ourselves to Immersion. That is full of skill and full of practice of that skill.