ARTICLE: Your New Diet in the Real World

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CrossFit:

3 Power Cleans, pick load
Every 1 min for 10 mins.

First rep of each set is performed with a 3 count pause just below the knees.

Then, 

For time:
30 Clean & Jerks, 135/95 lbs

Competition: 115/75#
Performance: 95/65#
Fitness: 45-65/35-45#

Article:

When I attended the CrossFit Level 1 Certificate Course, one of the Seminar Staff members asked attendees raise their hands to indicate how long they had been doing CrossFit.

When he got to the few who had been doing CrossFit for less than six months, he cracked a joke: “Oh, you still have friends outside the box!”

We all laughed.

Then we began to mentally tally the friendships that have fallen by the wayside since we dramatically changed our lifestyles.

Not long ago, I happened upon a couple of friends who were discussing a recent party.

“We didn’t invite you guys because you don’t eat. I mean you don’t eat like regular people.”

I chuckled, but it reminded me how much we link social interaction to food and drink—family traditions, special meals as a couple, happy hour with your buddies. Food and drink are often so strongly entwined with events that most people cannot separate the former from the latter.

Read More https://journal.crossfit.com/article/series5-rainey-2

    ARTICLE: A New Kind of Mental Toughness

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    CrossFit:

    3 Front Squats, pick load
    Every 1 min for 10 mins.

    First rep of each set is performed with a 3 sec count

    Then,

    Complete as many rounds as possible in 12 mins of:
    Suitcase Walking Lunge, Left Hand, 50 ft
    Suitcase Walking Lunge, Right Hand, 50 ft
    10 Strict Ring Dips

    RX: 10/7 String Ring Dips
    Competition: 53/35# Unassisted Bar Dips
    Performance: 35/26# Banded Bar Dips
    Fitness: 26/17# Box Dips

    Article:

    Mental toughness is what makes champions. That’s what we’ve all been taught anyway.

    It seems like everyone believes that “tougher” is better. Leaders and coaches are always preaching about how to develop mental toughness and how people need to “toughen up.”

    I think there is a huge misconception out there. If you have the wrong idea about mental toughness, your thoughts and actions towards developing it can actually be harmful.

    Mental toughness is often associated with

    • The refusal to give in
    • Pushing through tough situations
    • Psychological or emotional resilience
    • Hardiness
    • Fearlessness
    • Being strong-willed

    These attributes aren’t all “bad” or “wrong,” but we gotta be careful with what we are pursuing. 

    It’s not in your best interest to to push through pain just to prove something to someone. It’s not best to go through challenges alone. Pursuing mental toughness in this way often leads to stubbornness, bullheadedness and and even pridefulness. Being overly “tough” can actually lead to more isolation and other problems when it’s meaning is misunderstood.

    Make sure you avoid these mentalities that are commonly associated with “toughness”:

    • The “I’m fine” Mentality: It doesn’t work so well, believe me, I’ve tried it. Do not be under the assumption that it is cool and tough to not have any problems, pain, hurt, or anxiety. That is the furthest thing from the truth. No person in this world gets by without being hurt, or having to deal with shitty situations in life. Pretending that you have never felt pain or anxiety is not healthy, and it can eat away at you. It is impossible to get the most out of yourself when you are hiding, acting and constantly shoving things down. It’s imperative to deal with emotional hurt and go through a healing process. Seek help, reach out to a professional as well as your friends and family members, and ask others for their support. Share your fear, anxiety, and pain as soon as you can to get it off your chest and realize that you’re not alone.

    Read More http://mentalitywod.com/a-new-kind-of-mental-toughness/

    ARTICLE: Why Exercise Alone May Not Be the Key to Weight Loss

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    CrossFit:

    3 Push Press, pick load
    Every 1 min for 10 mins.

    2 Min Rest before the next EMOM

    Then,

    8 Push Press, pick load
    Every 1:30 for 6 mins.

    Then,

    30-20-10 reps, for time of:
    Thruster, 95/65 lbs
    Toes-to-bar

    10 min Time cap
    Competition: 75-55# 15-15-15 Toes to bar
    Performance: 65/45# Toes as high as possible
    Fitness: 45/35# knee Raises

    Article:

    If you give a mouse a running wheel, it will run.

    But it may not burn many additional calories, because it will also start to move differently when it is not on the wheel, according to an interesting new study of the behaviors and metabolisms of exercising mice.

    The study, published in Diabetes, involved animals, but it could have cautionary implications for people who start exercising in the hopes of losing weight.

    In recent years, study after study examining exercise and weight loss among people and animals has concluded that, by itself, exercise is not an effective way to drop pounds.

    In most of these experiments, the participants lost far less weight than would have been expected, mathematically, given how many additional calories they were burning with their workouts.

    Scientists involved in this research have suspected and sometimes shown that exercisers, whatever their species, tend to become hungrier and consume more calories after physical activity. They also may grow more sedentary outside of exercise sessions. Together or separately, these changes could compensate for the extra energy used during exercise, meaning that, over all, energy expenditure doesn’t change and a person’s or rodent’s weight remains stubbornly the same.

    Read More https://www.nytimes.com/2018/04/11/well/move/why-exercise-alone-may-not-be-the-key-to-weight-loss.html?&moduleDetail=section-news-0&action=click&contentCollection=Well&region=Footer&module=MoreInSection&version=WhatsNext&contentID=WhatsNext&pgtype=article

    ARTICLE: A Better Body in a Pill? Experts Urge Caution on SARMs

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    CrossFit:

    Back Squat 15-12-9
    Use the heaviest weight you can for each set.
    Rest 2 mins between sets.

    20 Min Time Cap

    Then, 

    Complete as many rounds as possible in 10 mins of:
    10 Pull-ups
    10 Sumo Deadlift High-pulls, 95/65 lbs

    Competition: 75/55#
    Performance: Banded PU or RR 65/45#
    Fitness: Banded PU or RR 45/35#

    Article:

    Many athletes and gym-goers are turning to a popular but potentially dangerous new pill to help them build muscle and gain strength: a steroid alternative known as SARMs.

    The pills are widely marketed online as “legal steroids” that provide the muscle-building benefits of anabolic steroids without the troubling side effects. And while the products are legal — at least so far — their spread has alarmed health authorities, who say they are not necessarily safe.

    Drug companies developed SARMs, which stands for selective androgen receptor modulators, as an alternative to anabolic steroids for people who suffer from age and disease-related muscle loss. But they are the subject of ongoing clinical trials and have not been approved for use by the Food and Drug Administration.

    In October, the agency issued a public advisory cautioning that SARMs were unapproved drugs linked to “serious safety concerns,” including the potential for an increased risk of liver toxicity, heart attacks and strokes.

    Read More https://www.nytimes.com/2018/04/12/well/move/sarms-muscle-body-building-weight-lifting-pill-supplements-safety.html?rref=collection%2Fsectioncollection%2Fhealth&action=click&contentCollection=health&region=rank&module=package&version=highlights&contentPlacement=2&pgtype=sectionfront

     

    VIDEO: GREG GLASSMAN: THE REAL WORK IN THE BOX

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    CrossFit:

    4 rounds for time of:
    10 Half Kneeling Landmine Press
    10 Landmine Rows
    Hollow Rock, 30 secs

    10/ Side for each movement
    Hollow Rock/ Hollow Hold for 30 sec - 1 Min

    Press, Row: Moderate weight, controlled reps. Hollow: If athlete can consistently perform full 1:00 hollow holds, they should perform hollow rocks. The goal is to be able to keep moving for the full 60 seconds. To progress this, athletes should start with performing hollow rocks for 20-30 seconds and then hollow hold the remainder of the minute, gradually increasing the duration of the rock.

    Then,

    4 rounds for time of:
    10 Single Arm Dumbbell Thrusters, 50/35 lbs
    10 Single Arm Dumbbell Thrusters, 50/35 lbs
    20 Goblet Step Ups, 50/35 lbs

    - Left Arm then Right Arm
    - Alternating Goblet Step-ups

    Competition: 40/30#
    Performance: 30/20#
    Fitness: 20/10#

    "We sit collectively in unique possession of an elegant-and I mean in the mathematical sense of marked by simplicity and efficacy-a uniquely elegant solution to chronic disease. Right here. And that's what's happening in your boxes. You thought it was about the fitness. It's really not.

    Recipe: LOX & CREAM CHEESE SHEET PAN BREAKFAST

    Recipe: LOX & CREAM CHEESE SHEET PAN BREAKFAST

    Recipe:

    Ingredients

    • 3 pounds yukon gold potatoes, cut in half
    • 3 tablespoons high heat avocado oil
    • salt, to taste
    • garlic powder, to taste
    • 1 bundle of asparagus, ends removed
    • 1-2 tablespoons everything but the bagel seasonings
    • 6 eggs
    • 8-10 ounces smoked salmon
    • 1/4 red onion, thinly sliced
    • 3 tablespoons capers
    • handful of fresh dill
    • 4-8 ounces almond milk cream cheese
    • coarse salt, for garnish
    • black pepper, for garnish

    Instructions

     

    1. Preheat oven to 375 degrees F. Place halved potatoes on a baking sheet and toss in avocado oiland sprinkle with salt and garlic powder. Place in the oven to bake for 30-35 minutes. After 30-35 minutes, when the potatoes are browned and slightly tender, use a potato masher to press each potato flat onto the baking sheet

    Read More http://paleomg.com/lox-cream-cheese-sheet-pan-breakfast/

    VIDEO: INSIDE THE LEADERBOARD: THE 2018 OPEN

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    CrossFit:

    3 Front Squats, pick load
    Every 1 min for 10 mins.

    First rep of each set is performed with a three count pause right at parallel

    Then,

    3 rounds for time of:
    60 Double Unders
    50 Air Squats
    40 Push-ups
    30 Butterfly Sit-ups

    Competition: DUA
    Performance: 120 Singles Elevated Push-ups ok
    Fitness: 60 Singles 30 Squats 20 Elevate P-up 20 Sit-ups

    How did the CrossFit community fare across all five weeks of the 2018 Reebok CrossFit Games Open? Tommy Marquez breaks down the percentage of athletes who finished each workout for both Rx'd and Scaled versions and takes a look at who finished on top.

    ARTICLE: "I'm Working out but Can't Lose Weight"

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    CrossFit: 

    1 Split Jerk, pick load
    Every 1 min for 15 mins.

    Then,

    Each for time:
    Run: 3x 200 m
    Rest as needed between efforts.

    3x200m alternating with partner or work:rest 1:1, increasing intensity with each effort

    Then,

     

      Each for time:
      Run: 3x 800 m
      Rest as needed between efforts.

      3 x 800m Run @9 800m should be just below threshold, so the athlete can run roughly the same pace for all three sets, but it should be quite hard to do so. Athletes who ran slower than a 10:00 1 mile time trial two weeks ago (or who the coach estimates will run slower than a 5:00/800m pace) should reduce distance to 600m.

      Article:

      You’re getting the hang of this CrossFit thing.

      You’ve been to several classes and you’re sleeping well, moving easier, breathing better.

      You’ve learned the difference between an AMRAP and an EMOM.

      If only the scale would move.

      How can you do CrossFit—the hardest workouts on the planet—and not lose weight?

      Here’s the answer: The foundation of CrossFit is nutrition.

      Those bodies you’ve been admiring weren’t built just by burpees. They were molded by something far more mundane: high-quality whole foods in appropriate quantities. Meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

      As much as you might want someone to lay out a meal plan for you and give you a list of what you can and can’t have, that method seldom leads to long-term weight management.

      Trust me, I’ve tried all the plans. It wasn’t until I educated myself on what I was actually eating that I learned how to make adjustments and decisions that allowed me to achieve my goals. Once I was truly in the driver’s seat, things became remarkably easy.

      Do you know what you ate yesterday? You might be able to recall with some accuracy your meals and snacks, but do you know exactly how much you ate? Do you know how many grams of protein, carbohydrates and fat?

      Read More https://journal.crossfit.com/article/series3-rainey-2

      ARTICLE: Spotting the Muscle-Up

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      CrossFit:

      1 Snatch, pick load
      Every 1 min for 15 mins.

      Then,

      5 rounds for time of:
      10 Back Rack Weighted Lunges, 185/125 lbs
      10 Back Squats, 185/125 lbs
      15 Toes-to-bars

      Competition: 165/110#
      Performance: 115-135/75-95# Toes as High as Possible
      Fitness: Find Weight Knee Raises

      Article:

      Just as an athlete needs to build skill and confidence in a movement, a spotter needs to gain experience before spotting more advanced skills such as the muscle-up.

      A muscle-up is often performed on the rings, a dynamic apparatus that places an athlete 6 or 7 ft. in the air. A great deal happens very quickly, and spotters must be ready for anything.

      The spotter-athlete relationship begins with the rings at shoulder height. From here, the spotter can learn how to help stabilize the athlete, especially during the transition portion of the movement.

      "A spotter can make the difference between learning the movement or failing at it. The spotter can guide a person to feel the movement’s proper cadence under load while providing constant safety."

      —Jeff Tucker

      Below are important questions to ask before for spotting the ring muscle-up:

      Don't over-spot. The coach doesn't do the work. He or she assists the athlete and ensures safety. (Dave Re/CrossFit Journal)

      1. Is the equipment safe, including the straps and rings? Are mats in place to break a fall?

      Read More https://journal.crossfit.com/article/spotting4-gagnon-tucker-2

      ARTICLE Nine Ways to Avoid Being a Vile Visitor

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      CrossFit:

      3 rounds for time of:
      Farmers Walk (Kettlebell), 100 m

      Go as Heavy as possible each round

      Then,

       

        Each for time: Row: 3x 250 m
        Rest as needed between efforts.

        Rest 1:1

        Then,

        Each for time: Row: 3x 750 m
        Rest as needed between efforts.

        Work: Rest 1:1

        Article:

        If you don’t have a different affiliate T-shirt for each day of the week, do you even CrossFit?

        However much we claim to hate burpees, CrossFit athletes will be damned if we go on a business trip or vacation without hitting up the local box. And most affiliates are pleased to have us.

        “Overall, we have had great experiences and love drop-ins,” said Carla Skelton, owner of CrossFit RTR in Tuscaloosa, Alabama, a college town that can bring five to 10 drop-ins to the gym on a game-day weekend.

        But for every 20 class-act drop-ins who listen to the coach and play well with others, one class clown insists on doing a custom strength session and requires the chalk bucket to remain within two feet of his person at all times.

        Affiliate owners aren’t obligated to open their gyms to non-members, and it pays to remember that when you drop in, “You’re in their house, so to speak,” said Doug Price, owner of CrossFit Utility in Akron, Ohio. “Go with the flow. Do what they do.”

        In 2016, CrossFit Journal Head Writer Andréa Maria Cecil shared coach-to-coach wisdom on how to train drop-ins. But this one’s for all you wandering fitness fiends out there: Take some advice from a few seasoned affiliate owners on how to be a drop-in angel, not an asshole.

        Read More https://journal.crossfit.com/article/dropin-saline-2

        VIDEO: ROAD TO THE GAMES EP. 18.01

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        CrossFit:

        3 Push Press, pick load
        Every 1 min for 10 mins.

        Rest 2 minutes before the Second EMOM

        Then,

        8 Push Press, pick load
        Every 1:30 for 6 mins.

        Then,

        4 rounds for time of:
        Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
        Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft
        Handstand Walk, 50 ft

        Competition: 40/30# 20 Shoulder Taps from HS against the Wall
        Performance: 30/20# 50' Bear Crawl
        Fitness: 20/10# 50' Bear Crawl

        Video:

        ARTICLE: 18.5 RECAP: MEASURABLE, OBSERVABLE, REPEATABLE

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        CrossFit:

        3 Power Cleans, pick load
        Every 1 min for 10 mins.

        First rep of each set is performed with a three count pause just below the knees.

        Then,

        3 rounds, each round for time, of:
        Run, 400 m
        20 Kettlebell Swings, 70/53 lbs
        Run, 400 m
        Rest 3 mins between each round.

        Competition: 53/35#
        Performance: 35/26#
        Fitness: 26/17#

        Scale the run to 200-300m to keep the intensity high

        Article:

        What does training for half a dozen years do to a person’s fitness?

        The last workout of the 2018 Open, picked from three options by the CrossFit community, was an ascending ladder of thrusters and chest-to-bar pull-ups, a repeat of the final Open workouts in 2011 and 2012.

        Open Workout 18.5 allowed all the athletes who completed 11.6 and 12.5 an opportunity to compete against their former selves. 

        THE WOMEN

        In 2012 Camille Leblanc-Bazinet won 12.5 with a score of 173. This year, 29-year-old Leblanc-Bazinet improved on her 2012 score by 26 reps, finishing with 199 reps and tying for second with fellow Canadian Carol-Ann Reason-Thibault. 

        The winner of 18.5 for the women was the only athlete to break the 200 barrier. Kara Saunders climbed up the ladder so rapidly she made it to 24 thrusters, completed all of them, and then got in nine chest-to-bar pull-ups before the seven minutes expired. She finished with a score of 201, and the win bumped her up to second place overall in the Open and first in the Australasia region. 

        Cassidy Lance-McWherter, the four-time Games athlete who finished 12th in 2017, won the 2018 Open for the women. Lance-McWherter never won a workout but had three top-10 finishes. In 2016 she missed qualifying for the Games by 9 points at the Atlantic Regional but came back and placed fifth in the world in the Open. She then won the Atlantic Regional in 2017. This year, she topped that feat and won the worldwide Open.  

        In third place overall is Carolyne Prevost, a professional hockey player who has competed at Regionals every year since 2013 but never qualified for the Games. In 2017 she finished 10th at the East Regional to post her best finish.

        All three Icelandic women who completed 18.5 at the Open announcement at CrossFit Reykjavík kept their scores from Thursday night. Annie Thorisdottir, Katrin Davidsdottir and Sara Sigmundsdottir know the end goal is the Games, and all three women easily qualified for their respective Regionals. Thorisdottir finished fifth in the world in the Open, Davidsdottir eighth, and Sigmundsdottir 20th. 

        FEMALE OPEN WINNERS

        1. Cassidy Lance-McWherter

        2. Kara Saunders

        3. Carolyne Prevost

        Read More https://games.crossfit.com/article/185-recap-measurable-observable-repeatable/open

            VIDEO: UPDATE STUDIO: 18.5 WOMEN'S TOP STORIES

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            CrossFit:

            Every 1 min for 15 mins, alternating between:
            Single Leg Squat Variant
            Straight Arm Pull Variant
            Straight Arm Push Variant

            Single Leg Squat Variant Options:
            -Rockback Squat, 5 reps
            -Lateral Squat, 5 reps/side
            -Shrimp Squat to Shin, 5 reps/side
            -Shrimp Squat, 5 reps/side
            -Counterbalance Pistol Leg Lift, 10 reps/side with 5-10lbs
            -Counterbalance Pistol Hold, 0:20/side with 5-10lbs
            -Pistol Hold, 0:20/side
            -Pistol Negative, 3 reps/side 0:05 negative on each rep
            -Rockback Pistol, 5 reps/side
            -Pistol, 5 reps/side

            Straight Arm Pull Variant Options:
            -Passive Hang, 0:45
            -Active Hang, 0:45
            -Passive Lateral Swings, 20 reps
            -Single Arm Active Hang, 0:10/side
            -Single Arm Active to Passive Hang, 5 reps with 0:05 hold on each rep
            -Retracted Hang, 5 reps with 0:05 hold on each rep
            -Single Arm Retracted Hang, 3 reps/side with 0:05 hold on each rep

            Straight Arm Push Variant Options:
            -Scapular Pushup, 10 reps
            -Single Arm Plank Hold, 0:20/side
            -2 feet From Wall Handstand Hold, 0:45
            -3 inches From Wall Handstand Hold, 0:45
            -Handstand Shrug, 15 reps, pause at top
            -Wall Climb, 5 reps with 0:05 handstand hold on each rep

            Then,

            5 rounds for time of:
            15 Calorie Assault Bike Or Calorie Rows
            10 Burpees
            15 Calorie Assault Bike Or Calorie Rows

            RX and Competition: 15/10 Calories
            Performance: 12/8 Calories
            Fitness: 10/6 Calories 7 Burpees

            Sean Woodland and Annie Sakamoto recap the top performances in the women's field in the final week of the Open. They also take a look at who might need the stars to align in their favor to make it to Regionals. Tommy Marquez crunches the numbers to give you a better look at just how tight the race is.

            VIDEO: UPDATE STUDIO: 18.5 MEN'S TOP STORIES

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            CrossFit:

            1 Snatch, pick load
            Every 1 min for 15 mins.

            Athletes with an established 1RM should start with 70%. Athletes without established 1RM should start with "technical" weight, i.e. a weight the coach would have them use for technique drills.

            Then,

            Complete as many rounds as possible in 9 mins of:
            10 Power Snatches, 75/55 lbs
            10 Chest-to-bar Pull-ups
            10 Ring Dips

            Competition: Pull-ups Banded Ring Dips
            Performance: Banded Pull-ups or ring rows 65/45# Banded dips
            Fitness: 45/35# Banded Pull-ups or ring rows Box Dips

            Video:

            Rory McKernan and Sean Woodland highlight top stories in the men's competition at the close of the 2018 Reebok CrossFit Games Open. Later, Tommy Marquez takes a closer look at Mat Fraser's winning performance in 18.5.

            ARTICLE: Whole30 Co-Founder Melissa Hartwig's Invaluable Advice On How To Say 'I'm Sorry'

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            CrossFit:

            Complete as many rounds as possible in 0 secs of: max rep
            Max Farmers Walk (Dumbells)s, 70/50 lbs

            70#/50# Dumbbells OR 32kg/24kg Kettlebells x Max Distance x 1

            Then,

            Each for time:
            Run 200 m
            Run 400 m
            Run 800 m Rest as needed between efforts.

            Resting while partner works, run 200m, then 400m, then 800m This is a warm-up for the time trial. Athlete should run a smooth but quick pace, with the second half of the 800m being only a little slower than roughly what they'll run their mile at.

            Then,

            1 Mile Time Trial 1600 m
            This is an all out effort for time.

            One effective pacing strategy for the mile is as follows: --Hard but submaximal 400m to start --Back off *slightly* for the middle 800m --Start pushing a bit harder at the 1200m mark --With 200m to go, put the hammer down!

            Article:

            I'm in a relatively unique position to write this how-to: I've both messed up big-time AND done so in a spectacularly public fashion. Like, I’ve stepped in it in front of hundreds of thousands of people, offending entire population groups in a single ill-conceived Instagram post.

            Most recently, I wrote a post about a social media celebrity sharing their “modified Whole30” on Instagram Stories. (For those of you who follow me, you know how I feel about modifying the Whole30.) So in my famous tough-love fashion… I called them out. Publicly. “Hey, XXX,” I wrote, “You’re such a role model as a parent, an entrepreneur, and an advocate for representation. How is a badass like you going out to a square of chocolate?”

            My intentions were good, but I immediately got a mild icky-belly feeling; the first indicator that I had messed up somewhere. Still, I meant well, I told myself, so I let it be and walked away from my phone for an hour. When I returned to my feed, my community had spoken. “Calling someone out in public is not the way this should have been handled.” “This was a cheap shot; not what I would have expected from you.” “This feels like public shaming to me.”

            Taken aback, I responded to those comments defensively; the second indicator that I messed up.At this point, however, I’m seriously evaluating the effect of my post, and started doing The Work (my go-to analysis whenever I’m feeling “off”).

            Read More https://www.mindbodygreen.com/articles/the-art-of-the-apology

            ARTICLE: An Open Letter to Those Who Need to Lose Weight

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            CrossFit:

            Record your best Push Press 1 Rep Max lift.

            Then,

             

              Find your Push Press 20 Rep Max.

              The 20RM is a hard test to perform, because you only get one shot. Since a set of 20 with even a moderately difficult weight is very fatiguing, performing one set means that a second attempt will be too heavily impacted to be an accurate reflection of the athlete's ability. Because of this, most of your athletes won't find a "true" 20RM. A few will hit the sweet spot, but expect most of them to either be a little bit under, or to fail somewhere between 16-18 reps. This is fine! So long as we have a benchmark, we're good to go. Below are a few guidelines to help your athletes get as close to a "true" 20RM as possible.

              Then,

              3 rounds for time of:
              15 Burpees
              50 Double Unders
              15 Wall Balls, 20/14 lbs, 10/10 ft

              Competition: DUA
              Performance: 100 Singles 14/10#
              Fitness: 50 Singles 10/6#

              Article:

              From the outside, no one can tell that you think about your health and fitness every single day.

              Nothing about your actions or appearance suggests that you care.

              If they only knew.

              I know.

              At 42, I was over 300 lb.—officially morbidly obese, with a BMI of 49.9. Painful hip joints, painful knees, plantar fasciitis and minimal capacity to breathe all dictated a sedentary life. I could see the future: I knew my quality of life would continue its downward trend.

              I know it feels like you woke up fat one day. You didn’t, of course, but by the time you realized your weight had become a problem, you had more than a few pounds to lose. Maybe you saw a photo of yourself and didn’t recognize the chubby person in the back until you identified your own shirt. Maybe laundry-day desperation made you realize you can’t even pull up a formerly too-snug pair of jeans you had been avoiding.

              You are angry with yourself for letting it get this bad, and you know this isn’t who you are meant to be.

              Read More https://journal.crossfit.com/article/letter-rainey-2

              VIDEO: UPDATE SHOW: 18.5 LEADERBOARD INSTANT UPDAT

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              CrossFit:

              Record your best Front Squat 1 Rep Max lift.

              Time Cap of 15 Minute

              Then, 

              Record your best Back Squat 20 Rep Max lift.

              Time Cap: 15 minutes The 20RM is a hard test to perform, because you only get one shot. Since a set of 20 with even a moderately difficult weight is very fatiguing, performing one set means that a second attempt will be too heavily impacted to be an accurate reflection of the athlete's ability. Because of this, most of your athletes won't find a "true" 20RM. A few will hit the sweet spot, but expect most of them to either be a little bit under, or to fail somewhere between 16-18 reps. This is fine! So long as we have a benchmark, we're good to go. Below are a few guidelines to help your athletes get as close to a "true" 20RM as possible. -Depending on fitness, expect something between 65-80% of 1RM.

              Video:

              The soreness may still be setting in, but the chalk has settled and the 2018 Reebok CrossFit Open is finished. Sean Woodland recaps the unofficial winners of 18.5 and names the overall leaders at the end of the Open.

               

               

              ARTICLE: Snatches Over Suicide

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              CrossFit:

              Record your best Power Clean 1 Rep Max lift.

              Athletes who are not ready to test their 1RM power clean yet should spend this time on technical development. The goal should be determining what variant of the power clean is more suited to their ability, so that they can progress from there over the following training cycle.

              Then,

              As many reps as possible in 1 min of: Power Clean, 90% 1RM

              Then,

              Each for time: Row: 3x 250 m Rest as needed between efforts.

              3x250m alternating with partner, increasing intensity with each effort

              Then,

               

                Row 1000 m This is an all out effort for time.

                A good way to pace the 1000m is as follows: - Hard but submaximal 200m to start - Back off* slightly* for the middle 400m - Start pushing a bit harder at the 600m mark - Put the hammer down at 800 m mark

                Article:

                Olivia Vollmar sat on her dorm-room bed and stared at the small bottle of gabapentin on her nightstand.

                Every night, she took 300 mg of the anticonvulsant, a treatment for the fibromyalgia that plagued her with relentless migraines and back and joint pain, often leaving her bedridden for days.

                But on this October night in 2016, she considered taking the whole bottle.

                It wasn’t just the physical pain that bothered her. A first-semester pre-med student at Mount Vernon Nazarene University in Ohio, Vollmar also felt overwhelmed by her coursework, a negative inner monologue streaming through her mind like insulting talk radio.

                “You're never gonna make it to med school. You’re not smart enough,” she thought.

                She had stopped seeing friends, she had gained weight, and she rarely slept. College felt like the last straw in a two-year fight with depression and anxiety, and she saw only one way out. It was sitting on the nightstand.

                “You just take it all, go to sleep. Someone finds you in the morning and it’ll be over,” she said.

                Read More https://journal.crossfit.com/article/vollmar-saline-2

                 

                18.5 WILL BE COMMUNITY CHOICE

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                CrossFit:

                A single max effort Box Jump for total height.

                Then,

                Max Effort Broad Jumps 1x1 Rest as needed between sets.

                Then,

                5 rounds for time of:
                Run, 300 m
                12 Box Jumps, 30/24 in

                16 min time cap
                Competition: 24/20"
                Performance: 20/16"
                Fitness: 16/12"

                The Open:

                CrossFit Open Workout 18.5 is … going to be decided by you, the CrossFit Community.

                Today at 8 a.m. PT, CrossFit Games Director Dave Castro joined Annie Thorisdottir and Rory McKernan for a live announcement. 

                At 3 p.m. PT tomorrow, March 22, Castro will announce three workout options for 18.5 on Facebook Live. The CrossFit community will then have the chance to vote on the workouts and select the one we will all have to perform in Week 5 of the CrossFit Games Open. That’s right: three options at 3 p.m. PT. 

                At 5 p.m. PT, Castro will announce the winning workout and the Dottirs—Annie Thorisdottir, Katrin Davidsdottir and Sara Sigmundsdottir—will go head-to-head on 18.5 from CrossFit Reykjavík in Iceland.

                Tune in on the CrossFit Games Facebook page and Games.CrossFit.com at 3 p.m. PT to see the announcement and pick your destiny.