CrossFit HEL

New Basic Makes the Board!

Kevin KB has been inching away at his Basic Skill Level.  His last two requirements were the 30s static hold and the 10 seated knees to chest.  Of course, Christine is always the last event.  

Thursday night Kevin comes in 50 minutes early for the 6pm WOD to stretch.  At around 5:25 he asks if he can finish the Basic Test.  His first attempt at the hold was an unsuccessful 17 seconds.  Kev switched his grip and held over the bar for 31 seconds!  The seated knees to chest looked effortless following the static hold.



Kevin got set up for Christine while the 5pm WOD got set-up for their workout.  Christine is bodyweight deadlifts and even after all the weight Kev has lost, he still had to pull 295lbs. 36 times.  Kevin had done Christine in under 15 minutes before and was confident.  After 14 minutes and 28 seconds, Kevin KB is our newest Basic Skill Level Teammate!



Congratulations Kev!

The next Group Basic Skill Level Test will be near the Vernal Equinox. 
 
"The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence." - Confucius

Painstorm

510m Run
10 Muscle ups
20 HSPU
30 OHS (45)
40 Pull ups
50 Thrusters (45)
60 Box jumps (24/20)
70 Push Press (45)
80 Sit-ups
90 Deadlifts (45)
100 Squats
510m Run
For Time

then:

Open Lab

Post Your Scores!

End of the Paleo Challenge Week 2!
Post your scores to the comments of this page in the following format:

Name
Food Journal points
Workout points
Community points
EC points
Total for the week
Total for the Challenge
 
I just got in a shipment of protein that has no sugar in it!  It is pure whey isolate and some amino acids.  It has 24 servings and I’m selling it for $40 a tub.  Since there isn’t any sugar there isn’t any flavor either so this one is going to require a mixer – remember the rules on drinks!

Three weeks left of the challenge!

"It is easier to forgive an enemy than to forgive a friend." - William Blake

Cindy

2k Row - For Time

then:

Cindy
AMRAP20
5 Pull-ups
10 Push-ups
15 Squats

then:

3R NFT of:
8 Tire Flips
1 Weighted Ladder Ascent

The 12 Spiral Dynamics Principles

These are the 12 principles to consider before being introduced to the Theory of Spiral Dynamics.  Some of these may not make sense until the theory is explained.

1. Value system arise from the interaction of two sets of forces:
   Existential problems living in a milieu; and
   Neuropsychological equipment in the brain.
2. Human development is an emergent, oscillating, process that subordinates older, less complex ways of thinking/being to newer, more expansive, more complex ones.  Older systems do not disappear, but are subsumed within the more elaborate ones and can be reactivated when older problems resurface. 
3. Value systems alternate between focus on…
   The external world (how we change and control it)
   The internal world (how we come to peace with it.
4. People tend to change their biopsychosocial beings as their Conditions of Existence change.
5. People centralized in a value system are psychosocially congruent with components of that system.
6. A person may not be equipped to move to more complex systems, even if the Conditions of Existence demand it.
7. A person may stabilize at one or at a combination of value systems if the conditions of existence are stable. 
8. Within each value system is a range of positive and negative characteristics and behaviors. 
9. When problems/conditions warrant, a person or group may regress to a previous value system.
10. A person may function in Open, Arrested and/or Closed states in different areas. 
11. Temperament, intelligence, gender, race, and age DO NOT correlate with value systems – although they can impact one’s life conditions.
12. No value system is inherently better or worse than another.  Appropriate to milieu and conditions of existence are the key.

"Who is wise?  He that learns from everyone.  Who is powerful?  He that governs his passions.  Who is rich?  He that is content.  Who is that?  Nobody." - Benjamin Franklin

Snatch Triplet Training

Power Clean
3-3-3-3
Power Snatch
2-2-2-2

then:

5R For Time of:
3 Snatch Pulls
3 Power Snatches
3 Rack Push Press

Use 70-80% of 2RM, note load on whiteboard

then:

5R AFAP but NFT of:
Agility Ladder
A-Drill

Teamwork

I have been out of the Lab with a fever and congestion the past few days.  I am grateful to have skilled, helpful members who take the initiative and lead the workouts in my absence.  I am also thankful for the patience and understanding of my team in that I have no official substitute for the WODs, run HEL on my own, and often have to leave workout uncoached.  I certainly attempt to limit it whenever possible, but when I must be out of the Lab I appreciate the teamwork and positivity that everyone exhibits.  I am feeling better and will be back to coaching tomorrow.

"Teamwork is what the Green Bay Packers were all about.  They didn't do it for individual glory.  They did it because they loved one another." - Vince Lombardi

Chipper

Front Squats
5@80%, 2x3@87.5%, 4x1@90% 1RM
Weighted GHD Sit-ups
3x12

then:

10 DB Thrusters (50/35)
100m Run
15 DB Push Press (40/25)
100m Run
20 KB Swings (32/24)
100m Run
25 Ball Slams (30/20)
100m Run
For Time

then:

4R NFT of:
5 HSPU
50m Farmers Walk (1/2 BW)

Dangerous Ground

Bench Press
5@80%, 2x3@87.5%, 4x1@92.75% 1RM

then:

5R For Time of:
7 Deadlifts (275/205)
10 Burpees w/ lateral jump over barbell

then:

4R NFT of:
Max reps Ring Rows
21 Double Unders

Survey Question #1a

Based on the response from Survey Question #1, I am curious about what type of coaching style most appeals to you.  Take a look at the options below and post to the comments the choice that is MOST like you.  What you look for in a coach and coaching style may be more than one of these options or a combination of several but limit your choice to your TOP pick.  You may, in addition to the description of what is MOST like you, note which choice represents you the LEAST. 

My primary need from a coach and coaching style I prefer is:

1. PRIMARY NEED: GUIDANCE.

I like a coach that lets me work in small groups with my friends but leads us through the warm-up, offers a description and a demonstration of the movements of the day, and motivates me through the workout.  I don't need 100% attention because, while I look to the coach for guidance and leadership, I am comfortable working in small groups of Teammates who can also aid me when needed.

2. PRIMARY NEED: REFERENCE.

I like a coach who is on stand-by for me when I have a question but generally leaves me alone to do my own thing.  I prefer to walk in, get started, do the workout, and be on with my day.  If I have questions, I'll ask.  I need a coach around in case there is something I don't understand but don't need him or her to engage with me otherwise.  I feel most comfortable on my own.

3. PRIMARY NEED: LEADERSHIP/PURPOSE

I like a coach that controls the WOD for the whole 60 minutes.  Every minute is accounted for and lead by the proper authority, i.e. the coach.  This is the typical coaching style for most team sports.  I prefer a coach that takes charge and leads me and the group through each phase of the workout.  I need a coach around to keep me on track and motivated so constant leadership is important.  The group is always together in a team setting with the coach in front of the group. 

4. PRIMARY NEED: ADVICE

I like a coach that can provide strategic thinking, game-like perceptions, and detailed advice that will improve my performance in the workout.  In general, I am fine on my own, am fairly self-sufficient, and feel confident doing my own thing (a lot like #2 above) but I need a coach ‘in the area’ and when the coach sees a deficiency in my performance or technique, I like to be told how to fix it.  Additionally, if there is a way to improve my performance through strategy or gamesmanship, I'd like to have a coach who will help me develop these talents.

5. PRIMARY NEED: ACCEPTANCE/RELATIONSHIP

I like a coach that engages with me on a personal level.  It doesn't matter if I PR every day as long as I am noticed and accepted by my coach and my Team.  I prefer a coach that may not be a specialist in the realm of exercise science, but has the personality and charisma to make every workout feel like a community event.  The training itself isn't as important as how the coach relates to the athletes and creates an environment of community and teamwork.  I need a coach who emphasizes Teamwork and how I fit into the Team.

"We must use time wisely and forever realize that the time is always ripe to do right." - Nelson Mandela