3 Rounds For Time:
6 Muscle Ups
30 Wall Ball 20/14
12 Handstand Push Ups
15 Power Cleans 135/95
Chris Spealler 9:45, Kevin Montoya 13:33, Michael Giardina 13:36, Kristan Clever 13:59 (16lb ball, 95lb clean), Brandon Phillips 17:18, Lance Cantu 18:36, Jeremy Thiel 19:47, Lindsey Smith 20:13 (14lb ball, 95lb clean), Laura Demarco 20:59 (14lb ball, 95lb clean).
*From crossfit.com Jan 11, 2010
There are a couple of issues arising in the box that we have not addressed in some time and need to be re-hashed. They both have to do with participation in our program and in our community. Participation here is not an option, it’s a requirement, and this is not a demoracy, it’s a dictatorship.
It’s time to take an active role in our fitness community and in your own fitness, quit being a lurker.
Public Documentation of the WOD
The first issue I am going to address is public documentation of your WODs. In most of the classes we teach here at CFES, the coach writes everyone’s name on the whiteboard. We do this for two reasons. The first is so you don’t leave without writing your score, and the second is because if we let you write your own names, we end up with a bunch of John Hancocks taking up the whole freakin’ white board.
As of late, the number of lonely names with no WOD scores are increasing. A few times we forgot to write your names up on the board for you, and we ended up with less than 50% of your names and scores on the board. This is going to stop immediately. Failure to post your WOD stats on the white board will result in the standard CFES discipline/hazing, burpees. You can bet your ass I will be keeping track too, because I love burpees, especially when I am not doing them.
Whether you like it or not, publicly posting your time/score/scaled modifications is part of this program. Having a measureable outcome that is publicly posted is part of nearly every WOD we do. Whether you come in first or dead last, we want to see what you did every day. If you don’t like participating in this aspect, then go back to globo and where you can put your iPod on and veg out while arbitrairly doing unmeasurable shit.
Personal WOD Journal
Next issue… workout journals. Most of you are doing okay on this issue, but a few times lately I have asked a couple of you about your recent lifts in an attempt to suggest proper loads/sacling for your workouts, and you have had to admit that you aren’t keeping track. Unfortunately, this has happened with some of my best ahtletes, you know who you are.
Sorry guys, but we are not in the business of letting you come in here and shoot in the dark every day. This is a serious program that is focused on constant forward progress and results. There is no way you will remember every stat from every variation of every WOD and lift, and there is no way to show progress unless you have prior records. Only Travis can remember everything, and even he keeps a journal.
Keep a frickin’ journal people, it takes 45 seconds a day, it’s easy and it’s invaluable to your continued progress. Any self-respecting athlete keeps accurate records of their progress.
Blog Comments
The last topic I am going to address is commenting on this blog. There is a serious lack of participation in our comment section most days. Our website is a center for our CFES community. The conversations that take place on the comments section serve a number of purposes. You can ask us questions, technical, logistical, or whatever and we will answer. Other people probably have the same questions and it is helpful to ask and answer them in a public forum. You can get people involved and organize social outings/dinners/weekend warrior type events. You can share non-sense humor type things that will make us laugh and help us get through the day with a smile. You can tell us how much you love us after a huge PR, or how much you hate us after doing 5000 lunges. There are tons of functions of using our comment section, but you have to use it.
There is a ton of traffic on our website. On slow days, usually Saturdays or Sundays, we get no less than 700 page views on this site. On most week days, we get over 1000 page views and on epic days we have had up to 2000. We have about 200 members of this facility, so there is no reason for us to have days with only 4 or 5 comments. Most days we have 10 comments or so, but 4 or 5 are from two people and 1 or 2 are from me responding back to them. I know a lot of you communicate with each other using twitface or whatever, but our online community is here, it’s not there. Its time to get involved, or take the burpee penalty, or haul ass to somewhere where nobody cares. Again, participation is not an option here!
The rules pretaining to this post are simple. I am going to keep a list every day of people who workout here and do not post their times. We will tally up 20 burpees per un-recorded workout. Burpees will be preformed prior to joining any scheduled class or training session. Next, the quota for the comment seciton is 20 comments per day. So with 200 of you out there, if at least 1 out of 10 of you leaves some type of comment every day, we are good to go. Really easy target. The comment penalty will apply to the following day, so if the comment quota is not met today, every class tomorrow will start with 20 burpees berfore we go on with out business.
Start contributing.
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