Workout of the Day
For time of:
30 Bench Press (Bodyweight)
20 Bench Press
10 Bench Press
Session Notes, By Chris
99 Problems but my bench ain’t one.
Actually, it is.
Today my protege Dakota smashed me into the floor like a chunk of chalk on this bodyweight-dependent workout. The kid is strong, no doubt, but when it comes to moving weight I always beat him to bits, but when a bodyweight component is part of the equation he has the upper hand as he is both half my bodyweight and stronger than me, relatively (amount he can lift divided by bodyweight).
Bodyweight-based loads like today’s workout are a great indicator of one’s fitness through a certain lens, but don’t confuse it with CrossFit’s ultimate definition of fitness: increased work capacity across broad time and modal domains. There is only a sliver of this very broad and encompassing definition that includes loads scaled to ones personal bodyweight. So, as I mentioned yesterday, fall headlong into the pursuit of things that you’d rather avoid.
As for me, I’ll benching a little more and eating a little less.
CFCM Competitors Program Meeting
CrossFit Costa Mesa’s Competitor Program is just about to launch so we want to gather all interested members for an information session. The Competitor program is for CFCM members of ALL levels regardless of capability; masters, n00bs, and seasoned competitors alike will compose this group, so don’t be scarred!
Info Session Dates
Thursday, June 21st, 7:00pm @CFCM
Monday, June 26th, 7:00pm @CFCM
Seminar Series Announcement
The results are in and the people have spoken, you want seminars! Well you’re in luck because we have some great stuff planned for the coming months.
July 21st: Snatch
August 4th: Muscle-up
August 18th: Nutrition
September 8th: Clean
September 22nd: Mobility and Recovery
October 6th: Jerk
October 20th: Pull-up (kipping, butterfly)
November 3rd: CrossFit Programming
Registration for these seminars is limited so please jump to the CFCM Calendar Page and sign up ASAP! If we have a lot of demand for a particular seminar you can sign up for the waitlist and if we get enough people we’ll open up a second session that day.
Next Level Invitational 2012
Come out this Saturday, June 23rd, 2012 to Aliso Viejo High School (28000 Wolverine Way Aliso Viejo, CA 92656) to support our CFCM athletes in the last event of the Iron Will Series.
Derek Irwin – Heat 7 – 10:00, 12:50, and 3:05
Josh Flores (1st CrossFit Comp!) – Heat 8 – 10:20, 1:00, and 3:11
Lindsay Schuil – Heat 22 – 11:00, 3:00, and 4:35
Bobbie Eftekar – Heat 22 – 11:00, 3:00, and 4:35
Alec Hanson – Heat 25 – 11:30, 1:47, and 4:00
Nothing gets you more focused and motivated than training for a competition. NLI Warrior Soul Winter Series I is coming up Aug. 11th and Legendary Competitor Power Lifting Competition on Sept. 22nd. We highly recommend you check out one of these competitions and register for one of them.
Link Love – Introducing the Custom CFCM Reebok Nano CrossFit Shoe
Watch – Paoli’s Muscle-Up Progression: Part 2, a FREE CrossFit Journal download
Eat – Cinnamon Bacon Backyard Sweet Potatoes