Capstone CrossFit Affiliate Team: December 2010

Team Capstone

Hey Team,

I just want to start by thanking all of you for your hard work and time you have been putting in to make Team Capstone better. We have a phenomenal group of awesome, dedicated, hard workers. I cannot tell you how much fun it has been for me to get to know each of you, watch you improve and get excited, and of course, train along side you!

Having said that, there are some things I would like to touch on here, so that we can go into the New Year with a fire under our butts and a focus on preparation. We have had a lot of interest in our Team around the gym, and because of that we have doubled in size within the last few months. That is a great thing! However, I want this Team to remain something that is taken seriously.

I am perfectly fine with anyone doing our WODs and posting their times, but in order to go and compete with Team Capstone it will take more than occasional stellar times. There are some issues that could potentially cause drama on which I would like to give my two cents.

Issue #1:
Cherry Picking. This will not fly. Affiliate WODs are programmed for a reason and every one has it’s own purpose. We are a good group, but we have definite weaknesses. If you are skipping workouts because you are not good at the movements or do not like the movements, your chances of competing with the Team are dramatically decreased. We need to see an active effort to improve from everyone each day.

Issue #2:
Cheating. A very obvious “no no.” If you are cutting reps or lying about rounds, I cannot take you seriously and you will not compete with the Team.

Issue #3:
Quitting. This is just as bad as cheating. If you quit, you are not doing the work, and you cannot represent Capstone CrossFit.

Issue #4:
Avoiding weaknesses. This goes along with “cherry picking.” We are starting the individual warm-ups in January (feel free to start sooner). You will be held accountable for doing your warm-up everyday. If you have not e-mailed me your list of weaknesses, go ahead and send it to steven@capstonecrossfit.com. I need them as soon as possible. Little things like this can make a huge difference!

Issue #5:
Live CrossFit. This issue is about the things you are doing outside of the gym to make yourself better. Competition is not for those who say, “Yeah, I like CrossFit alright. It has good workouts. The people are cool.” Competition is for those who want to be the best, just like any other sport. Now, fitness is your sport. We need to be eating for performance, drinking for performance, sleeping for performance, and taking care of ourselves in other ways (i.e. ice, stretch, foam roll, etc).

Issue #6:
Gossip. This can be extremely harmful to the camaraderie of our Team. If you have a problem with someone, confront him or her in person, one-on-one; otherwise, don’t talk about it.

For the most part, these issues have not been issues. I just don’t want to wait until they are a problem. If you are guilty of any of these, I don’t want you to think it is too late to fix it. 2011 is a new year! Let’s all hit it hard and look forward to a fun competition season!

I love all of you! Can’t wait to WOD with you when I get back in town :)

Steven

P.S. – During the Holiday season, much of our competition may be taking it easy. Let’s work twice as hard and get that much better! For the most part, Team Capstone is an unknown… Let’s show them what we can do!! BRING IT!

Wednesday 101215-W

2008 CrossFit Games - Final Event
For time:
30 Squat Clean & Jerks (155/100)

2008 Results

Tuesday 101214-MW

"Dead Man's Row"
In 12 minutes:
Row 2000 meters
Max Reps Deadlift (275/185)

*Score = Row time - (Deadlift Reps x 5 seconds)

2010 South Texas Sectional Results
Men
Women

Monday 101213-MWG; GW

"Helen"
3 rounds for time:
Run 400 meters
21 Kettlebell Swings (53/35)
12 Pull-ups

WOD 1 from 2010 Central East Regional
5-4-3-2-1 for time:
Muscle-ups
Bear Complex (115/65)

Bear Complex Video
One rep:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
(A squat clean thruster into a back squat thruster is allowed)
Men's Results
Women's Results

Saturday 101211-ACO

WOD 1
In 15 minutes:
1RM Back Squat

WOD 2
4 rounds:
Row 20 seconds
Rest 40 seconds
Chest-to-Bar Pull-ups 20 seconds
Rest 40 seconds
*Row for Ave. Watt on Row.
**Two different scores: TOTAL ave. watt output on row, TOTAL chest-to-bar pull-ups.

WOD 3
Every minute on the minute for 10 minutes:
3 Squat Cleans (45% of 1RM Back Squat)
As many double-unders as possible for remainder of the minute
*Score is total number of double-unders.

Thursday 101209-MWG

"Jackie"
For time:
Row 1000 meters
50 Thrusters (45)
30 Pull-ups

Tuesday 101207-MW; GWW

Affiliate WOD
For time: 
45 Double-unders 
45 Squat Cleans (135/95)
45 Ring Dips 
45 Double-unders

Capstone WOD
21-15-9 for time:
Box Jumps (24")
Kettlebell Swings (53/35)
Sumo-Deadlift High Pull (95/65)

*If you are competing on Saturday, only do Capstone's WOD.
**Everyone else: complete these in whichever order you prefer. If life gets in the way, get one of these done. Try your best to do both.