Formula One....

 
T...

 "The miracle isn't that I finished." "The miracle is that I had the courage to start."

Your Grandma gets an oil change every other year. Maybe she has replaced the tires once in a lifetime on that 30 year old Buick. A tank of gas lasts a week. Washing is irrelevant because its garaged almost 100% of everyday. Grandma's car, isn't your car.

A Formula One racer is rebuilt after each race. A formula One racer needs a complete overhaul due to the challenge it just laid out. A Formula One Racer is a marvel upon inventions able to attain speeds, and performance above almost all other machines. A Formula One Racer is your car.

Watching:

"The best way to waste your life, is by taking notes."-Palahniuk

Life spent lying around is death surely. Maybe the worst death. Slow suffocation through laziness. Usually a slow tedious death, amounting to hiccup after hiccup, tune-up after tune-up until the repairs mount up. Your inactivity which is like rust to a car, rusts you inside out. Cancers develop, diseases run rampant, and whala...the best mechanic(Doctor) can do nothing less watch you enter the locked garage early(nursing home), and wait for the scrap yard.

Surely there is little maintenance required for living a life of health and wellness deterioration. Whats the point of stretching muscles you never work? Why would you put premium fuel in a busted up ride that only is going to leak all over the driveway? Going nowhere fast requires no effort, and the couch is for the damned...always and forever.

Racing:

Five G's around corners, 220 MPH, 18,000 RPM, ain't your Grandma's car, and it damn sure isn't your couch. Its CrossFit. We were specifically designed to be Racers, CrossFitters-not watchers. Each and everyone one of us has the engine, it just may be hidden under to much shit to run properly.  

The simple cure to nothing is something. Inactivity is death, so activity is life. But what follows that activity can be equally important as the activity, and in many cases more so, and rightfully so. The race lasts a few hours out of a day, the rest of the day, and days are full of things meant to make the racer better.

Crashing:

Sometimes racers crash. Maybe they tried something a little out of their scope. Maybe they red lined too long. Maybe they were not as prepared as they should have been when the flag was flown, and the gun was shot.

Crashing is preventable through proper maintenance of your one and only racer. Through true and honest program design meant to make you run well today and always, not meant to beat you down, and bald your tires. Crashing is for overzealousness and disregard for the basics. Mechanics, consistency, Intensity. Swap one for the other, and you will be put in the wall.

Breakdowns:

Race long enough, and every racer has some sort of breakdown, no matter how good the pit crew, or race track. CrossFitters running at the top of the human food chain will inevitably suffer minor malfunctions while on the health track. We ask alot of our racer. Comparably, a little shoulder pain today is a God sent compared to diabetes tomorrow. Three days off because your backs tight from a PR deadlift seems of little concern as opposed to cancer. Sore egos from getting stomped in workouts should heal much easier than heart surgery.

But even though slight malfunction will come, we will still be Formula One Racers. Once your CrossFitting, your always CrossFitting. CrossFit modifications because your knees are hot for a few weeks, is still strong sauce. Its the prevention methods enlisted, followed by the proper attitude that keeps racers racing, and CrossFitters CrossFitting, and reaping the benefits for years to come.

Maintenance:

One category...how do you take care of your racer off the clock? Do you pump the gas tank full of sugar?Do you poor ethanol down the pipes of a gas fired engine?   

1. Fuel:

No way I will detail this here as this post will be long enough already, and I have stressed the importance for eons, and will continue to do so, but nothing creates breakdowns more than improper food. We eat essential fats, and Aminos to keep us healthy, and in charge running our own race. We don't let hormones created by packaged shit carbohydrates to tell us how to feel, and when to play. We give our race jet fuel, and it is never meant to leave the ground.

2.Tune-ups:

As I mentioned early, Racers get complete overhauls after every race. We should after each workout. This process starts by stretching immediately after WODs. Slow the *&#$ down, and stop sprinting out the door, only to have you suspension grow tighter everyday. Put in your five minute tune-up at least once per day, and the more the better. 

3. Cleaning:

This is more for your mind than anything. Cleaning is a focus technique meant to prepare you for everything....just like CrossFit does. Eliminate the shit baggage in your Formula One Racer. Remember, F1 racers have no room for passengers, all success, and all failure is entirely on the person behind the wheel. Cleaning is eliminating those around you who pull you closer to the wall. A trashy car, is a shitty way to live, and leads to breakdown after breakdown.

Cleaning, however, will not lead to perfection, as this is impossible. Cleaning will lead to the proper mindset if a breakdown occurs. Its much easier to recover from a small training breakdown in a couple weeks, if you go into with a clean mind and soul. If your mentally wrought with dysfunction....why would the outward you be any different. 

One technique is probably no more important to the other. But if your twisting my arm, "Cleaning" is the caveat. Again, we run our racers hard, and they give us glorious health, at the cost of the occasional hiccup...what the hell do you expect. To expect perfection at 220 MPH is an issue of the mind, which need be addressed. To relinquish to a somber state because of a minor breakdown is a failure of moral code, and definitely not CrossFitt which is soul healing, mind empowering, and bodily strengthening at its highest level, with the biggest payoff at the end of the day...a happy racing life, spectator death.

Strength:

Bulgarian Split Squat

5,5,5,5,5

Compare Here

For Score:

"Quarter Gone Bad"

15 Seconds-Dumbell Weighted pull-ups 35/50

45 Second-Rest

15 Seconds-Thruster 95/135

45 Second-Rest

15 Seconds-Burpees

45 Second-Rest

5 Rounds

Post weight moved, and score of all reps to comments:

Comments

[Keisha]

50 lbs split squats
18/39/24

[holly]

95 lbs BSS
83 reps (M) 15# weight for pull-ups!
gym looks great guys GOOD JOB! Vicki those punishment skulls are killer nice work!

[Angela]

50 lbs bss
114 reps(m)

Kara-thanks babe for not making me feel like a loser! Your an awesome trainer and your soooooo smart:)

Sarah-you are so strong! I just love watching you and Holly!

Vicki-your skulls look so badass, that combined with the music we have one rocking gym!!!!!!

[Heidi]

50lbs bss
84 reps (M) - 1 week post release from Surgeon
28 Thrusters (45lb)
32 PUs (blue/purple band)
24 Burpees

Love the look of the gym. Great work! Fun to be there this morning.

[Shelly]

The gym looks fantastic!!!
24 Thrusters (#45)
38 Supine Rows for Pullups
15 Burpees

[Bonnie Mac]

135 lb 5-rep back squat
Quarter Gone Bad - 79 (m)
*85 lb thrusters from rack & 25 lb db for pull-ups

[Joe Daddy]

115 bss
97 reps. M for regular pullups the last 3 rds

[lisa bixler]

85# front squatt 5
thruster-65#
pullups- m
burpees-83m
I love the gym feels like a totally different space!

[keena]

85# back squats, 72(M) with 55# thrusters, green bands used for pullups
The gym looks great!!!lovin it ....enjoyed the 430 class

[Angela]

Keena-you went to the 4:30 class?! I feel like you cheated on me:) I missed you this morning!!

[jb]

QGB=108

[chuck]

split box thing 65lbs
98 rps (M) no weight for pullups

[Min]

85lb split squat

64(m)QGB... mod 25 lb dumbbell

[Dana]

65# Bulgarian split squat
91(m) Quarter gone bad

The Gym looks frickin' awesome!!

[Amelia]

55# for nasty squat thing ;)
80 reps (m)
65# thrusters
purple band for pull ups

Keena- you were rockin that 4:30 wko!! Way
to go girl!

[Terra]

75# Bss

QGB = 91 M

[keena]

Angela...yes i have to cheat on u...no sitter for the lil one in the am...i will b at the 6 am on the days i work tho!!!! Love ya sexy mom...
amelia: thankyou!!!!!! I didnt feel like it...i missed a whole thing of pullups cuz i couldnt get my feet in the bands! Dammit...o well so i had shawn help for the rest of the time..lol

[k]

85#BSS
QGB=104M (BS for thrusters/25#DB)

[Marc]

85 lb bs
qgb 75
modified pu 35 lbs
modified pu 115 lbs

[ASH]

84m (25# pull ups)

[Keagan]

155lb BSS
57 (m(25lb pull ups))

[Betsy]

85
78m for pullups

[chas]

100 Quarter Gone Bad

[chas]

100 quarter gone bad

[Di]

85# BSS
79 (m) for pullups and 65# thrusters