Wednesday, March 20, 2013

Reebok CrossFit Open 13.3 Workout Announced


Dave Castro 13.3 CrossFit Open Announcement
Dave Castro 13.3 CrossFit Open Announcement
It was just seconds ago that Dave Castro announced to thousands of CrossFitters around the world that Reebok CrossFit Open workout 13.3 is:
12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups
Reebok CrossFit Open 13.3
Make sure you check out the full workout description here.
Now it’s time to watch the 2010 CrossFit Games Champion, Kristan Clever and the 2012 third fittest woman on the planet, Talayna Fortunato to battle it out.
We will have a full wrap up of this epic event shortly.

Tuesday, March 19, 2013

Meet The Savage Race. Got What It Takes?



Heading into the Savage Race on Saturday in Dade City, I was most concerned about the physical hurdles. This 6.4-mile race offered 23 obstacles that had runners crawling through mud and under barbed wire, not to mention climbing cargo nets, mountains of dirt and a pyramid of hay bales.  This is pretty standard fare at your average mud run.
But other shorter mud runs I’ve competed in have been a walk in the park compared to this race. The longer distance, helped spread out a most intense — and sometimes frightening — course.
At the start line, race producers stressed the importance of having fun — avoiding injury — and working as a team. But with the time chip strapped to my ankle, getting to the finish line as quickly as possible was beating out any notion of fun in the sun with friends (this strategy almost cost me, but more on that later).
So off I went forging my own path  unaware that the obstacles I had written off as a breeze would prove extremely challenging.

The first being a 4-foot-deep ice bath, that forced competitors midway through to submerge completely to get under a barrier before proceeding to the exit. There was nothing physical about this, other than the reaction my body was having. The frigid water took my breathe away. Trying to inhale a breath before dunking my head under proved to be almost  impossible… but that was the only way to end this nightmare. I would have easily added several miles if it was possible to go back and never experience that again.
The one benefit: once I got out, I was mooooving — anything to warm up and get the feeling back in my arms and legs.
OK, so it was clear that the non-physical challenges were going to be as difficult as all the others. At least the running portion wasn’t going to slow me down — I knew I could handle the distance even with mud, uneven terrain and a few hills thrown in.
As if the course wasn't challenging enough, a glimpse of this gator in a nearby lake made every water challenge tougher.
More than a mile and several obstacles later, an 8-foot wall stood before me. I realized this was THE obstacle that was not going to be completed alone — and there I stood absolutely alone (probably the only obstacle where I didn’t encounter some if not tons of racers waiting their turn).  At that moment, I could have used a friend.
On my fourth effort to shimmy up the wall, I felt a hand push my leg up. Hallallujah — teamwork at its finest. I pulled myself the rest of the way up and swung myself over while thanking my unknown helper. But I quickly learned as my right knee slammed into the ground — if you go up an 8- foot wall, you have to come down 8 feet on the other side. Ouch.
Thankfully, other than some scrapes and bruises, my sore knee was my only injury this race, but it wasn’t enough to keep me down. Onward and upward… Literally, upward.
After two miles and every variation of mud obstacle you can imagine and some you couldn’t, I was climbing a structure — up, up, up — and then peering over a ledge into a  pool of water about 12 feet below.
 Again, there was nothing physical about this. I had to take one step and drop. Nothing to it, right?
“Just do it,” I told myself as I stepped back and let someone behind me take my place on the ledge. My fear of heights started kicking in. I knew the longer I stood there, the less likely I would jump. As racers continued to climb up behind me, there was nowhere else to go but down – straight down into the drink.
Up to this point, I had conquered 17 obstacles and managed a steady pace for five miles. I’d like to say I maintained this. I’d like to say that monkey bars weren’t my downfall.  But these weren’t your normal monkey bars — these were called “Evil Bars.”  And sadly, I made it to the second rung before falling into the water below.

I redeemed myself on the next couple of obstacles and was feeling pretty good until I saw the 15-foot inclined wall.  Racers would get a running start and try to sprint far enough up the curved ramp to grab a rope that they could use to pull themselves up to a landing.
Even more daunting was the sea of racers waiting their turn. And we waited and waited and waited.
Once on the platform, racers made their way up another ladder to another platform with a 25-foot slide into a tub of water. It was only a hop, skip and a jump or more accurately, a crawl through electrified wires, jump over fire and crawl under barbed wire through the mud to the finish line.
But I was still back waiting for the inclined wall. Fifteen minutes later I was still waiting in the same spot. I overheard runners saying you could skip the inclined wall and climb a ladder to the platform. After waiting another five minutes — that seemed like an eternity — I made the executive decision to skip the incline wall and take the ladder.
As I slid toward the final obstacles, I immediately started doubting my decision. Could I have made it up the wall? Why didn’t I at least try?
Crossing the finish line felt great, but there is a lingering disappointment. I knew I couldn’t complete one obstacle — the monkey bars. I didn’t even try the inclined wall.
Sometimes, it’s the physical challenges that bring you down.
And sometimes it’s the mental game.

Monday, March 18, 2013

Two down, three to go.


Week two of the 2013 Reebok CrossFit Games Open is in the books. One hundred and twelve thousand competitors turned in validated scores for the lightweight, 10-minute triplet. Over the last four days, CrossFit competitors from around the world did over four million shoulder presses, eight million deadlifts and 12 million box jumps. That breaks down to an average score of 220 reps for men and 217 reps for women.
While the results are still unofficial, the top performances are incredible. Danielle Sidell of NFT CrossFit in Norwalk, Ohio, put in the best female performance by far with a score of 420 reps on 13.2. She completed the workout at U.S. Army Base Fort Lee, and consequently the video must receive Army clearance. We anticipate its release early in the week. Josh Golden of CrossFit Grover Beach, Patrick Gallagher of Pariah CrossFit, and unaffiliated Australian athlete, Ben Garard, are in a three-way tie for first on the worldwide Leaderboard with a score of 387 reps on 13.2. 
Samantha Briggs of Manchester, England, is tied with Danielle Sidell of Norwalk, Ohio, for the overall lead in the worldwide standings. A serious knee injury took Briggs away from last year's Games season, but it forced her to sharpen her self-discipline and mental focus. Now, she's back to prove that her fourth-place finish at the 2011 CrossFit Games was no accident (read more here). 
The two-time champions, Rich Froning Jr. and Annie Thorisdottir, are in their usual places — at the top. Froning leads the worldwide standings with second and 10th on the last two workouts, and Thorisdottir holds 12th worldwide with second and 54th on 13.1 and 13.2.
A lot can change over the next three workouts. As in previous years, athletes will be ranked by their finish order each week, both worldwide and regionally. The top athletes will be those with the lowest cumulative finish positions.
Don't forget to tune in to Games.CrossFit.com on Wednesday, March 20 at 5 p.m., PT for the live announcement of Open Workout 13.3. This week, Kristan Clever will face Talayna Fortunato at CrossFit Roots in Boulder, Colo. It's a match you won't want to miss. Clever won the 2010 Games and has been one of the most dominant female athletes in the history of the sport. She's currently 9th in the worldwide Open, while Fortunato is 145th. Clever will be seeking revenge after losing the podium in the final seconds of Fran, and Fortunato is out to prove last year's third-place finish was no fluke.

Thursday, March 14, 2013

OPEN WORKOUT 13.2 ANNOUNCED


OPEN WORKOUT 13.2 ANNOUNCED


Open Workout 13.2 has been announced live from Brooklyn.


Last week, in Open Workout 13.1, CrossFitters around the world had to complete as many burpees and snatches as they could in 17 minutes. 
In the end, there were 9,062,858 burpees and 5,701,658 snatches performed, for a total of 14,764,516 reps. And that's just among submitted results!
Now, Workout 13.2 has just been announced by Dave Castro fromCrossFit South Brooklyn in New York with Annie Thorisdottir and Lindsey Valenzuela ready to go head-to-head.
This is a classic CrossFit triplet of shoulder to overhead, deadlifts and box jumps. The weights and time cap are moderate, so this workout is more about pure work capacity and pushing through the discomfort than strength or technical prowess. We've seen similar events in previous years, particularly 12.3 and 11.2.
Remember, each week is scored based on submitted results, and then the overall Leaderboard is scored based on the cumulative total of each athlete's placing in all the workouts. This is relative scoring, which means you're ranked relative to all the other competitors in your division. This is unchanged from previous years.
It's time. 13.2 has begun. If you're submitting your own video, be sure to watch this standards video. Click here to review the workout description, standards, PDF and scoresheet. Good luck!

Monday, March 11, 2013

Back at it!

Its been a while since I have been on here!
Still grinding out WODs every day, I followed my trainer and now friend Kris Brown to The Armory. It is a MMA center with a Crossfit area. Been there for about 1 year or so. I will tell you all about it soon, but first a quick catch up. Weight is at about 195 at the moment, need to refocus to drop my remaing "extra body fat" to help my cardio and endrance. I started back in college and its digging into my gym time. After this semester, I am going to do online course work to prevent this clustered schedule I have now. I am much healthier and stronger now but got a ways to go. Good to be back on the blog, talk to you soon!

Saturday, January 28, 2012

When it all started making sense.

I made it through the first 3-4 weeks, in survival mode. Several trips to the water fountain with the sole purpose of catching my breath. Acting like I was using the restroom to get a quick break. That was me, feeling hopeless at times, I got through it with encouragement from the HEW staff and my buddy Andrew.

Then one day our WoD (work out of the day) was a series of runs. The only thing that I noticed some improvement thus far was my running. I was able to run a little further and recover a little faster, so I knew I had a chance to do ok. We were challenged to run several pre-set distances with a few minutes of rest in between. The last distance was 1000 meters.... further than I had ever run since joining Hard Exercise Works. The 1000 meter path was 2 times around the building... Brutal... for me. I set out, feeling optimistic as usual, but that faded as exhaustion set in, especially near the end. On the final 1000 meter run, I struggled to make it around the building once, going around again was impossible. The trainers were out front, encouraging and cheering people to keep going. I was dead last, beat, and in survival mode. I had convinced myself that I would not make it, but did not want to stop in front of the trainers. I was the last one and thought to myself " I will stop running and walk the rest once I get out of sight and around to the side of the building".

Up to this point I worked out to survive, sure I would get a good work out here and there, but when I would get to that point where you have to push to get better, I would stop for water... or a break, basically I would give up.

As I slowly jogged passed the front door of the gym, I could hear Shady yell, "Come on Will don't stop, your almost there!!". He must of seen the fatigue in my face or realized, by how slow I was going, that I was about to stop. He was right. As I got to the corner, I heard someone running up behind me...It was him, Shady said "Lets do this Will, I'll jog with you, your not going to quit".

That got me going a little, but not for long, My mind said 'time to walk'. As I started to, I felt a jolt, Shady was pushing me forward. "Will keep going, you gotta push through if you want to get better...DON'T QUIT." So I kept going and managed to say "I hate you right now Shady" He said "I know but you'll thank me later." with a chuckle. I managed to get to the last 150metes and Shady said "Good job Will!! You're almost there, now dig deep find everything you got and SPRINT to the finish when to hit the corner!" it sounded nuts to me, but I mustered up all the strength I had and did just that. No more survival mode time to go beast mode, sprint or die trying..... When I got to the end I was exhausted but at the same time exhilarated. For the first time at the gym and maybe in life I had won against myself in a battle that was, in my mind, not winnable.... not even by a long shot.

That was the turning point.... I stopped going to the gym to survive workouts and started going to crush them.

Will-I.Am
@bscarbz

Friday, January 27, 2012

Day 1

So my first day at the gym was hard, At HEW it is tradition to do a warm up jog before a warm up exercise  (witch we do before the actual work out) I know it either sounds confusing or like a lot of exercise or both! Anyways my first day was a 500 meter jog around the building. I started out on top of the world like anybody that takes that potentially life changing first step would. My friend Andrew was jogging along side me, "showing me the ropes" telling we what to expect and I was gun-ho ab out it.... until about 50 yards after we started. I was exusted and out of breath and waived Andrew on. I learned then that not only was I really out of shape, but that breathing is a technique when running... one that I did not have...

Anyways I made it back in and everyone was doing push ups, I thought to myself "nice, I was really good at push ups back in the day" I hit the floor and knocked out a few...no problem. That's when I had the pleasure of meeting my first trainer Rob aka Shady (imagine Eminem on HGH) He says "Hey man try to move your elbow in near your body, its more effective." Ok no sweat...I couldn't do one! The rest of my work out was blurry at best, so was every one for the next few weeks. Until.......

Next: When the work outs went from "do anything to survive the workout" Do it to get better; Lighter, faster and stronger.