Friday Video: Clean and Jerks at California Strength

You think your C+J don't stank? Donny Shankle runs a strong crew over at California Strength. Check out this latest video where athletes needed to complete 10 successful lifts (5 snatches and 5 clean and jerks) at 90% of competition weight to win money ($500 split). After this, go lift something.

Thoughts on Reebok CrossFit Open WOD #12.5

uhhh...see my post from last year, "Thoughts on CrossFit Open Sectional WOD 11.6"


on a side note, I was planning on doing this workout right when it came out anyway. To my surprise, it was the same as last year's workout, but I still went through with it (with KT, another member at KoP). I can now honestly say that at one point, I was 5th in the world for men, ha! 

Consistency

Gabe of CF KoP

John Welbourne of CrossFit Football and Talk to Me Johnnie posted this blog Q+A. It's mostly describing CF Football, but at the end, there is a piece about consistency. If you were lazy and didn't click the link, here's the key quote:

"The only thing left to do is show up and do the work. But here in lays the problem. The reason 99.9% of people do not make gains or reach their goals is consistency.

Everyone can do it for a few days or even weeks, but can you be consistent for months? What about years? Consistency in your training means never missing a day. Consistency with your diet means making sure you eat your calories everyday.

Not the…”I didn’t eat for 2 days so I am going to gorge myself on the third to make up for it.”

If you follow the program as it is written with great consistency, eat with great consistency and rest you will be farther closer to your dream of playing college football than ever thought possible."

If you aren't making gains like you want, one big question you should ask is "How consistent have I been in my training?" My Open performance has been good, but could it have been better? Probably. Why? Because I haven't been consistent with training. No excuses, just the reality. This is a great reminder that those who put in hard CONSISTENT work will see the benefits, not just those who put in a lot of work SOME of the time. Gabe, pictured above, consistently practiced his double unders with the intent of getting on our 100+ double under board. Every day for weeks he practiced and practiced. Straight double unders, flight simulator, du's in workouts....Last week he finally reached 100. Hard consistent work paid off.

What will YOU do to be more consistent? 

What Malcolm Gladwell Has to do with Olympic Lifting

12.4 in Pictures

Saturday, at CrossFit King of Prussia, saw over 50 athletes complete workout 12.4. Here are some of the favorites that I (or Ditty) took. 

Oh SNAPshot: CrossFit Open 12.2

Ditty (my bride) PR'ing on the snatch at 75#...28 times. Coaches Aimee and Laura with lil' Chloe cheer on.