Favorite Open memory with Coach House!

This week’s Coach guest blog is actually one of my favorite memories too!  If you weren’t there to witness it, you’ll never quite understand the awesomeness of it, but read House’s story and you’ll get a good idea:

My fondest CrossFit Open memory was several years ago when I got to see the very definition of will power.
It was either my 2nd or 3rd time doing the Open, and it was a workout consisting of overhead squats and pull-ups. Every time you were able to complete 2 rounds, you were rewarded with a short rest and then more rounds…and even more reps.
I think I was finished on the round of 14 reps, and somewhere around me, Steven Kiefer was able to make it through that round.
If you don’t know Steven Kiefer, here’s a quick bio: he’s one of the hardest working athletes I, or you if you were lucky, will have ever seen in person. The will power he has will defy anything you might conceive as possible. He will push his body to the breaking point…and then keep going.
…and then start of the round of 16s. Kiefer, last person standing at the gym, “walks” up to the bar to start his overhead squats. The look on his face was completely blank.
No pain, no happiness….just blank…maybe with a dash of tired.
If you saw his “walk” over to the bar, and you didn’t know there was a fitness competition going on, you would have thought this person was blacked out from drinking. That’s how bad his “walk” was.
Kiefer walks over to the bar, and shakily picks it up, gets it overhead, and starts moving. They weren’t pretty reps and there were a lot of breaks, but any time someone shouted for him to pick up the bar, he would get back to the bar and try again.
So there he is, knowing that every rep he can get will aid the gym’s score, in hope of making a reappearance to the team Regional competition.
Kiefer keeps pushing himself beyond his physical comfort. Beyond that voice in his head that would say stop. Beyond anything that I know I am willing to feel.
To see a person put himself out there, to see the power of his will to keep moving to his own detriment…was awe inspiring. It’s a moment I will never forgot.
– Coach House
p.s. After the workout was done, Kiefer couldn’t move for like 15 minutes. The pain probably caught up to him by that point. lol.

Wednesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

14 MIN ALT EMOM:

A1) 4 STRICT DIPS ADAP
A2) AMRAP RING ROW (-2 REPS)

B) WOD- 9 MIN AMRAP:

8 POWER CLEANS (95/65#)
16 BOX STEP-UPS

Fusion:

PART A: LOCOMOTION (10 MIN)
2 MIN DUCK WALK
2 MIN HORSE WALK
2 MIN OSTRICH WALK
2 MIN BEAR CRAWL
2 MIN LIZARD WALK

PART B: 20 MIN AMRAP

400 M RUN
20 WALKING LUNGES
10 BURPEES
500 M ROW
20 AIR SQUATS
10 BURPEES

PART C: TABATA SIT UPS
:20 SIT UPS / :10 REST x 8 SETS (4 MIN)

momWOD:

A) BB Strict Press (2.2.2.2)* x 2 sets
– perform 2 reps every 15 seconds

B) BB PUSH PRESS x 3 Reps EMOM 5
– same stance and grip and receiving position
– adding in the dip and drive for momentum and power – more weight!

C) FRONT SQUAT x 5 Reps @ 4011; rest 60 sec; 3 SETS

D) WOD: 21-15-9:

DB THRUSTERS
BURPEES


Thursday’s Training:

CrossFit:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round

Fitness:

A) 3 SETS:
A1: Single Leg Plate Slide (5-10 Pounds) x 8 Reps each leg;
A2: Single Elevated Leg Glute Bridges x 8 Reps each leg;
A3: DB Double Leg Squat + DB RDL Combo x 8 Reps; rest 60 sec

B) WOD: STATION ROTATION ALT EMOM x 4 TOTAL SETS (16 MINUTES):

MIN 1: 15 SEC EASY AIR ASSAULT + 15 SEC HARD EFFORT AIR ASSAULT / rest 30s
MIN 2: 45 SEC MAX KB SWINGS / rest 15s
MIN 3: 45 SEC MAX EFFORT 10 M SHUTTLE SPRINTS / rest 15s
MIN 4: 45 SEC MAX EFFORT RING ROWS / rest 15s

Progressions:

A) Aerobic Core Control & Stability:

20 MIN AMRAP:

50M FARMER’S CARRY
50M FRONT RACK CARRY
50M OH CARRY
50m SUITCASE LUNGE
400M RUN

B) WOD- 12 MIN AMRAP:

1 RUSSIAN KB SWING
1 SIT-UPS
1 LATERAL JUMP
*add one rep to each per round