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Tuesday 150728 Double Couplet AMRep

David B is in the final process for completion of the CrossFit Malibu Coaches Preparation and Training Program.  After training as an athlete with us for close to 2 years, he took a number of steps towards becoming a CrossFit instructor including passing his CFL1 certificate. Since 2015, you have seen him around the Hut many hours a week over the assisting in classes and teaching small groups and individuals.  Currently he is working though the teaching intensive- you will have him coaching some of your classes over the next 2 weeks as his final preparation towards becoming a part of the instructor staff at CFM.  Below are some of his thoughts and reflections on the 2015 CrossFit Games… he provided this as “proof” of completing a square under the “CrossFit Lifestyle” column of our summer bingo games!

I attended the Games at the Beach in Hermosa at the Stub Hub Center in Carson.  A few observations.

1) No events with a barbell on the final day.  I think that surprised a lot of athletes and shook up the leader board.  In all, there were only 4 barbell events at the Games and two were Olympic lifts for maxes.  So only two Met Cons with a barbell. This year the programming really emphasized Underground Strength…rope climbs, moving sandbags, heavy yoke carries, heavy farmer carries, climbing walls.  As you may already know CFM, due to its unique environment, fairly consistently offers Underground Strength activities.  And this month’s Strength Class focus was Underground Strength.  Congrats to those who attended and got dirty in the yard, and good luck on your post-test.

2) The Games programming really emphasized being prepared for the unknowable.  The final event on Sunday started with a ascents and descents on a….wait for it….Peg Board.  Now that’s some old school, high school gym class stuff right there.  But who would have ever thought they would bust that out at the Games.  If you get ESPN through your TV provider, you sign on and watch a replay here.  http://espn.go.com/watchespn/player/_/id/2625007/size/condensed/.  But I’ll save you the trouble if you don’t.  As a group, the Games athletes epically failed at this event.

3) Some of the athletes weren’t any more prepared for the knowable.  The men’s division was decided because the leader on Saturday wasn’t prepared for rope climbs.  And the women’s division was decided on the final event because the leader going into that event had difficulty with deficit handstand push ups.  At the beach on Wednesday, one of the more athletic men could barely swim, even though the Games has opened with a swimming event in each of the three previous years.

4) I think the lesson here is don’t just show up because it’s what you like to do or what you’re good at.  Working on your weaknesses (and we all have them) isn’t always fun, but its an opportunity for the most improvement.  So show up and go for it.  Even on days when you think the WOD isn’t your thing.

5) If you have never been to the Games, try to get out there next year.  It’s a lot of fun.

See you at the Hut!         -David B.

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Tuesday 6, 7, 9am, 4, 6pm WODs. Fundamentals 8am, Gymnastics 5pm
As many reps as possible in 8 minutes of:
Push press (55/40kg)
50 double unders each time you put the barbell down
Rest exactly 4 minutes
As many reps as possible in 8 minutes of:
Hang power clean (85/60kg)
30 air squats each time you put the barbell down
Post total number of presses and total number of squats and respective loads to chalkboard/journals.


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