Wine Country CrossFit

Okay, the title is misleading, because I don’t have enough space here to list all of the great training advice that Coach Kris could pass your way.  That being said, I want to point the focus to one thing that I have seen happen lately, and it will turn your training upside down.  Let’s start with a story (cue the harp music).

Not so long ago, Kris decided to throw in his ten bucks and have a go at the open competition to get into the CrossFit Games.  This contest consisted of 6 workouts over 6 weeks each of which would be announced week by week.  When week number one’s workout was posted, Kris knew he was in for a struggle.  The workout was a couplet of 15 light weight snatches (no problem for Kris) and 30 double unders (big problem for Kris).  You see, at the time that the workout was posted, Kris could do one double under, and even that one was sparse.  So Kris went to work.  He knew he had 7 days to complete the WOD, and decided to practice his double unders day after day until the last minute when he would attempt the WOD.  Seven days past, and what Kris learned was that it was faster for him to do a double under, stop, reset, and then do another double under rather than even try to do 2.  Needless to say, his score on the WOD could have been better.

The weeks went on and Kris and I worked on his double unders a bit, Kris played with different ropes, and different techniques.  He knew he needed to get this skill down, but didn’t want to worry about it too much while he was focused on the qualifying workouts.

Once the games were over, Kris made this skill a priority.  He started putting in work day after day.  Each day, he would come in, set a clock for 5 minutes, and focus on nothing but double unders for those 5 minutes.  Was there frustration at times?  Be sure of it!  But each day he put in the 5 minutes of work.  Was it a huge sacrafice in his life? Hell No!  It was 5 minutes!  But guess what?  A few short weeks later, Kris is smoking the double unders!  He is consistently hitting double digits each attempt.  How about that?

So, my question to you is this:  What vexes you?  Let’s give it 5 measly minutes!  When you come into class, resist the urge to exercise your jaw muscles with your classmates, and instead, work on the skill that you need to improve.  If that doesn’t work out, hang out for an extra 5 after class to work on it.  While you’re at it, let’s have a little accountability.  Go over to the goal board and write down what you want to do and when you want to do it by.  I promise that if you practice it everyday, it will come.

If you see Coach Kris walking around the gym with whip marks on his arms, give him a high five.  Great work Kris!

-Ryan

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Cow Update!

I have been in contact with a new ranch that I think is going to work out.  I have placed a sample order for a quarter of a steer that should be delivered in about a month.  The ranch that I have been working with dry ages their beef (if you don’t know about this, read here) for 28 days, so the lead time is a bit longer.  When the quarter comes in, anyone who is interested will have an opportunity to buy a cut or two to try it out and make sure it is what you want.  I don’t want anyone getting stuck with beef that is not to their taste.  Looks like with our bulk order we will be looking at around $5.50-$6/lb.  (dry aged cuts at Whole Foods are going for $25/lb or so)  I’ll keep you updated as more happens.  Please let me know if you have any questions: ryan@winecountrycrossfit.com

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Friday’s WOD

Thrusters 3-3-3-3-3

4 Rounds:
6 Hammer strikes /Hand
8 Toes to Bar
10 Kettlebell swings (70/44)
12 Box Jumps (30″)