Friday, January 15, 2010

Friday, January 15, 2010

Congratulations Sue R., for completing our Elements Workshop curriculum!

The Chief
five cycles, as many rounds as possible in three minutes:
3x power clean @ 135/95-lbs.
6x pushup
9x squat

A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds.

This workout is scored by the number of rounds completed from all five cycles.

Compare results to June 6, 2009.

workout courtesy of


  1. ralswang | January 15, 2010 at 7:04 am

    Thank you for great morning. Strong way to finish the week. Thank you Rob for leading way this morning. Working with you today got me the extra reps. I hope you find a warm place to relax in your mind this weekend.
    Coach’s you all ROCK!!!
    Ralph xoxo

    • Rob | January 15, 2010 at 11:12 am

      Thanks Ralph for all the encouragement. I definitely went to my “not-happy” place during the workout, and failed to give any encouragement back. But you did a great job.

      For what it’s worth, I think I did 21 rounds, not 22 as listed.

    • christyphillips | January 15, 2010 at 4:37 pm

      Hey 6am-ers!!

      Thanks for making it such a fun class, it even made me think maybe I could start incorporating some 6am wods into my schedule again. And Ralph! Are you a morning person or what?!! Way to bring the energy, it really helped get the whole gym going.

      See ya soon,

  2. coach | January 15, 2010 at 9:22 am

    Michelle C.: 13 rounds (25-lb. dbs)
    Christy P.: 25 rounds
    Borja G.: 19 rounds (50-lb. dbs)
    Mike D.: 17 rounds (40-lb. dbs)
    Kristie K.: 15 rounds (15-lb. dbs)
    Rob K.: 22 rounds
    Ralph A.: 16 rounds (115-lbs.)
    Amy D.: 14 rounds (75-lbs.)
    Lynsey H.: 11 rounds (65-lbs.)
    Kris C.: 15 rounds (65-lbs.)
    Charles H.: 19 rounds
    Jessica H.: 20 rounds (75-lbs.)
    Shana S.: 15 rounds (25-lb. dbs)
    Jeremy N.: 21 rounds
    Stuart W.: 18 rounds (35-lb. dbs)
    Ivy F.: 15 rounds (45-lb. dbs)
    Caitlin F.: 15 rounds (85-lbs.)
    Mike S.: 21 rounds
    David O.: 19 rounds
    Sean F.: 14 rounds (115-lbs.)
    Sidra C.: 15 rounds
    Jen M.: 13 rounds (75-lbs.)
    Neil A.: 19 rounds
    Joe P.: 18 rounds
    Susanna B.: 10 rounds (65-lbs.)
    Jeff W.: 18 rounds (115-lbs.)
    John S.: 12 rounds (sub: 3x bodyrow)
    Dave R.: 27 rounds
    Ricky B.: 17 rounds (115-lbs.)
    Travis O.: 15 rounds (115-lbs.; sub: sit-up)
    Adam C.: 18 rounds (115-lbs.)
    Joanna L.: 19 rounds (53-lbs.)
    Jason H.: 19 rounds (95-lbs.)
    Lisa C.: 14 rounds (85-lbs.)
    Jenn J.: 12 rounds (85-lbs.)
    Tim S.: 16 rounds (45-lbs.)

    • swimdra | January 15, 2010 at 1:00 pm

      I forgot to ask this morning, but is there a story behind the name “the chief”? Cause it’s a pretty cool nickname.


    • adam1181 | January 15, 2010 at 4:34 pm

      Great job everyone; special kudos to Melody and BK who completed 28 and 15 rounds respectively.

      Well done.


  3. tbferg | January 15, 2010 at 9:38 am

    Well done, everyone. Some really great numbers for what looks like a tough workout.

    Sorry I missed this. I had trouble sleeping last night, but had no trouble sleeping this morning, all the way through to 7:30. And this was supposed to be my first 5-day week. Next week, maybe.

  4. mchofia | January 15, 2010 at 11:54 am

    I’m late but I wanted to keep the chat going on Susanna’s question.

    I don’t think the voices ever go away and I don’t think that’s a bad thing. The voices to me mean I’m pushing myself. Let’s face it if we wanted a comfortable workout we would be on a stationary bike reading an US weekly. I’d also be bored.

    Time for me hasn’t made the voices go away, it has just given me things to yell back. I try to remember other WODs I’ve done with similar movements. Like with Neil.. it was 40 squats but we’ve done tabata squats, 100 squats for time etc. so I remember how I succeeded that day and keep squating.

  5. charleshuang80 | January 15, 2010 at 1:59 pm

    I really like the idea of visualization, but can’t speak to its effectiveness. I use it, but only when my mind automatically goes visualizes something negative, and I then visualize something positive to counteract that. So for instance sometimes my mind my show me falling off the box jump or hitting the wall, but I’ll visualize me doing hitting them all. Or if the last front squat was kind of heavy my mind my show me dropping the weight, but I’ll visualize me standing up w/ it.

    Usually there are a lot of voices right before a workout, especially a tough one. I try to sort of blank my mind and gather myself, which is why I might have a blank stare or seem focused on something else. And also why I’ll sometimes have to ask the coaches to repeat something b/c I was trying to blank my headspace. Here I also might try to visualize either getting through the workout or the form/technique.

    The two main ways I try to do it during a workout are: first, if i’m stopped or paused, just start again. If this happens it’s probably a tough workout/exercise but if so and i just start moving my mind gets engaged in that and there’s no way the voice can continue. The other way I deal is convincing myself I can do at least one more or two more or five more. You can always do one more of something even if you need a second. So I say just do the next one or five, and that’ll get me started and if I can do more than I convinced myself to do, then great.

  6. jeremynurse | January 15, 2010 at 3:39 pm

    Here’s been my experience recently:

    1. I’ve been becoming more aware of my psychological state during workouts–so I’m not just in the moment, but conscious of myself in the moment.
    2. I’ve been noticing and differentiating different levels of pain/intensity/fatigue
    3. When I’ve stopped working to rest during a WOD, I ask myself: am I not able to do the next rep? Or, what would happen if I did the next rep?
    4. During the workout, I try to push myself into a new level of intensity. After the workout I ask myself, could I have given more?

    What a great experiment!


    • Mrs. Finkenstadt | January 15, 2010 at 5:42 pm

      Lots of tasty scores today! Way to finish out the week!

  7. IWant2GetStronger | January 15, 2010 at 8:35 pm

    I lil slow on the comments but I wanted to add just how I deal with this personal demon. I’m with Mike and those pesky voices. Only receny have I been able to shut them out by spotting. Or essentally just starring at one spot and focusing on that spot through the whole WOD. Unfortunately it means that I forget to count. Having had many a times when that has happenned the fear of losing count has helped silence those voices as well.

    It’s def a continous struggle mentally. I find that when I’m rested it’s easier than when I’m not.

    On a slimilar note those voices have also become silent when all I hear is the MPH community screaming at me or at others to lift just another round or do just another movement. That too have made the voices run.


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