Rumors Are True…


Arbel’s Notes…

This post was meant for the end of last week. Balls were dropped and it didn’t go up when it should have. We left the part about the mobility/skill classes being taken over by Rich and Adan cause that’s what’s up.

2013 CrossFit Games Week Schedule: The Games are officially here. If you were around this weekend, you may have already seen some ridiculous specimens moving weight like it’s nothing. If not, expect to see some nutty stuff around the box this week. Especially if you come in during the day. We’re going to get all kinds of visitors and it will be awesome! Got side tracked. Our schedule is pretty normal this week, but we are going to be closed this weekend. So normal schedule all week and closed on Saturday, 7/27, and Sunday, 7/28.

Now, to Fuse’s very important post about abandoning us – super sad face… 

… My last class will be 8p on 7/25. I’m heading to Chicago for colder weather (I hear the winters are awesome).

Rather than write a 4-page post describing how much I’m going to miss this box and every single person in it, I leave you with a few pointers that have helped me in CrossFit, and subsequently, in life.

1. Slow down. Know what you’re doing. Too often, we rush to finish with no regard for form. If you find yourself moving too fast, you probably are. Slow down, understand the task at hand, and perform it as perfectly as you can.

2. Pay attention to the details. If there’s one thing I’ve learned in CrossFit, it is to pay attention to the details. Its easy to get caught up in the romanticism of watching a 300lbs snatch (twss). But, behind that snatch, are many moving parts and a boatload of hours of training. Pick a part your weaknesses and, not only work on them, but understand why  they are your weakness. Chances are, they translate to other movements. Another thing that has helped me to pay attention to details is to watch people, constantly. Pay attention to how different people move and try to understand why their strengths and weaknesses are what they are.

3. Be excellent. Piggybacking on slowing down, perform movements to the best of your ability. Don’t take short cuts or shave reps. Run as hard as you can. Get your chin over the bar. Etc.  And don’t worry if you’re having an off day. Just push as hard as you can at that moment.

4. Smile. Probably the most important piece I leave you with. Smiling has been the most effective tool I have. It gets you through workouts. It lifts your mood. It makes you stronger. And it gets you an amazing group of life-long friends.

And thats it.

Mobility class is most definitely still on this week, and will continue. Rich and Adan will be taking over, and you already know they are a pair of great minds. Unfortunately, I won’t be at mobility this saturday. I’ll be at Femme Royal cheering on the ladies of LAXCF.

Workout of the Day 7/22/2013 – Monday

Back Squat 3 x 5

‘Rankel’ – AMRAP 20:

6 Deadlifts (225#/155#)
7 GI Janes
10 Kettlebell Swings (2 pd/1.5 pd)
200m Run

GI Jane = Burpee Pull-Up.

Compare to 3/4/2013 and 1/7/2013.


U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.