Outside your comfort zone

Some of my most valuable life lessons were learned as a young boy. I took Kenpo karate from ages 6 to 11 and felt like I got pretty good at it. My first competition was when I was 10 and I got my ass kicked. Then I started playing football and was naturally good at it. I played pop warner for three years and got MVP and made the all-stars. Then I went to high school and got moved up to JV as a freshman and got flattened by a bunch of juniors who somehow had facial hair (which I still don’t have as a 31 year old man). I was in honors classes in high school and never had to study and then went to college and got my first F in calculus, which was my strongest subject. I’ve been served my fair share of humble pie in my life and I I know there is plenty more to come.

Remy and I attended the CrossFit gymnastics cert last weekend and we both realized that we weren’t as fit as we thought we were. Remy apparently has a sucky “strength prowess” (don’t ask her about it, it’s a touchy subject) and I apparently have no control over my own body. We left the cert a little more humble, but more importantly, motivated to get better.

Getting outside of your comfort zone isn’t easy, but it’s something we all need to do to get better. In CrossFit, we get comfortable with a certain weight, a certain kettlebell or a certain pull-up bar. Build upon your successes in workouts and begin to push yourself outside your comfort zone and to the next level. Begin holding yourself to a higher standard in form and technique. The humility isn’t going to taste very nice, but it will make you a better person. I’ve noticed a lot of you starting to really mature as CrossFitters and start to up the weights while keeping the full range of motion. You’ve started to get sets done unbroken and string multiple double unders together and hit those pull-ups and overhead squat more weight. We coaches are extremely proud of all of you. Keep up the good work and keep pushing yourselves outside of your comfort zones.

Welcome On-Ramp

Welcome the On-Rampers when you see them. They just started last night and have a damn good class. This group is going to give the rest of us a run for our money. The classes are starting to sell out a month in advance so if you have people who want to sign up, make sure they do it soon.

LA Rugby Fundraiser

There will be a special fundraiser tonight for the LA Rugby club at Sharkeez in Manhattan Beach at 8:30PM. One of their teammates was playing volleyball this weekend and had a stroke and is critical condition. He is part of our CFSB family and we need to support him. For more information contact Gabe.

Coaches Prep & Town Hall

Last week was a very successful coaches’ prep meeting. We had a little over 13 people show up and got great feedback. We will do it again this Thursday at 6PM and cover an Oly lift, the role of a coach and scaling. We are planning on having the town hall meeting this Saturday after the morning WOD, unless most people can’t make it. We will take as long as you want to cover any topics you may have questions on.

WOD 6/8/2010

A. Back Squat 10-20-30

Perform each set unbroken and rest between rounds as needed. Pick weights for each round that will be relatively heavy. You may rest with the bar on your back, but if you have to rack it or dump the weight, mark it as a fail and move on to the next round. An example weight scheme may be 225, 185, 135. 15 minutes to complete.

B. 10,9,8,7,6,5,4,3,2,1
Thrusters (95/65)
Knees to Elbows
Burpees