Coach Paul’s Weekly Update

The 2016 CrossFit Game continue! Congratulations to all of you who tackled and completed 16.2, and a special congratulations to those of you who achieved toes to bar, double under, and/or clean PRs.

A reminder that 16.3 will be held FRIDAY, March 11 with make-up time Sunday from 9:30 to 10:30. Again, there will be no workout programmed for Sunday. If you complete the Open WOD on Friday you may attend the Sunday session to work on skills, make up a different missed workout, etc. In other words, Sunday may also be used for Open Gym.

Only members who have officially registered will have their workouts judged, have scores validated, and be eligible for prizes.

Judging guidelines:

  • Focus on judging the athlete. You are there to judge — and not to coach. You may cheer for and encourage the athlete if they ask you to do so. You may, of course, congratulate the athlete after the workout.
  • Tell an athlete why a rep didn’t count, e.g., “No rep. Your chest didn’t touch the floor.” “No rep. You didn’t hit the target.” “No rep. You didn’t extend your hips.” Do not say things such as “You got this,” “Hands on the bar,” “Time is running out,” etc. 
  • State “no rep” loud enough for the athlete to hear you but no so loud that other athletes may think you’re calling “no rep” to them. If possible, position yourself in front or to the side of the athlete so that he or she can see you state “no rep”. Cross your arms in front of your midsection as you do so. 
  • The athlete is responsible for his or her own equipment. Only move a barbell, medicine ball, kettle bell, etc., if it gets in the way of another athlete. For example, if a barbell rolls away from the athlete, he or she is responsible for retrieving the barbell. If the barbell begins to roll into the area where another athlete is competing, then retrieve the barbell.
  • Be consistent. Be confident. Be kind.

I will be hosting a Running Clinic THIS Saturday, March 12, from 8 am to noon. As most members are aware, I am an experienced endurance athlete, having run 40 marathons or ultras. I ran the New York City Marathon in a time of 2:47. That’s fast! Topics include mobility and flexibility, the elements of running with proper form, running drills, running cadence, and running apparel. You will be running frequently during the clinic and there will be a group workout at the end of the session. Wear running apparel and bring your running shoes (multiple pairs if you have them), nutrition, and hydration. All runners, from beginner to experienced, are welcome. The price is $55 for members and $65 for non-members.

Another congratulations to Kelli for her 1st place ranking at the box for the 2016 Lurong Living Resolution Challenge! Mike ran the numbers, and they are impressive.

As a team, Surmount placed 10th out of 93 teams! The following individuals also posted high scores.

Danielle — 5th of 343 in Female Masters+ (top 1.5%)
Janet — 38th of 872 in Female Masters (top 4%)
Jeff — 39th of 468 in Mens Master (top 8%)
Kelli — 13th of 2,044 in Female Open (top 0.6% in the country!)
Kevin S. — 30th of 1104 in Mens Open (top 3%)
Paul — 3rd in Mens Masters+ (top 1.6%)
Mike — 4th in Mens Masters+ (top 2%)

CrossFit WODs

  • Monday
    • Press series
    • Pull-ups
  • Tuesday
    • Overhead squats
    • Triplet tabata
  • Wednesday 
    • Bench press
    • 12-min quartet
  • Thursday
    • Deadlifts
    • 15-min triplet
  • Friday 
    • CrossFit Games Open 16.3
  • Saturday 
    • Team WOD
  • Sunday
    • CrossFit Games Open 16.3

Express WODs

  • Monday
    • Deadlifts
    • Pushups
  • Wednesday
    • “Games” WOD couplete