Race Day Prep

A good rest before tomorrow’s 12-mile (a Merrell and a Spartan back to back) mountain adventure race with some crazy obstacles and plenty of mud, I’m sure. Not that I ever quite understood what mud has to do with running, fitness or racing. But, there you have it. It is like orange juice and bagel. Someone decided long ago that sugar is for breakfast and noone ever since dared to break the spell… I have two races back to back and plenty of terrain so I’m quite pumped about it… Speaking of sugar, I’ve been trying to figure out how to adjust my 16-hour LeanGains fasting window to fit the race in. The compromise: I will have 6.5 miles in a fasted state and 5.5 miles in a fed state.

Reservoir next to the Fairmont Park race site

 

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Friday 13 WOD

So it is Friday 13th and it rains at the Games, though it is not supposed to rain in LA…
It looks like some athletes appreciated the refreshment. I got my Friday 13th T-Shirt from Aja Barto’s camp so I can cheer him on more effectively (currently at 31st place).
I put the shirt to good use for a brisk little WOD for the second Friday 13th this year…
“Friday 13” WOD
– 13 box jumps
– 13 pull-ups
– 13 wall balls 20lbs
– 13 cleans 95lbs
– 13 kettlebell swings
– 13 walking lunges
– 13 clapping pushups
– 13 squats
– 13 situps
– 13 push presses
– 13 burpees
– 13 knees to elbows
– 13 double unders
[TIME: 6:19]
Double Under Challenge
300 reps [at 2,350 of 10,000]

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Evil Jump Ropes

I programmed a lighter day as a moderate recovery before the weekend race. It didn’t stop me thinking about crazy workouts for the Olympics…
Skill
– stringing muscle ups
Strength
– Wendler Clean 5/3/1
MetCon
3 rounds
– 10 Kettlebell snatches 1.5 pood
– 20 Wall balls 20 lbs
– 30 Kettlebell swings 1.5 pood
– 40 Double Unders
[Time: 11:40]
Double Under Challenge
200 [standing 2,050 of 10,000]

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Ready for Games Week

As customer meetings line up in places like Toronto, New York, Cincinnati and Miami, I made sure no box gets left behind on our road tour… Of course this week everyone is glued to the Games as we try to figure out if ESPN3 is a real TV channel… Then again, I can take the Games anywhere on my iPad… The O-Course today was incredible!!! Got me pumped up for the Spartan Race…
Strength
Wendler Press 5/3/1 [120+] and Bench 5/3/1 [180+]
Endurance
Double Under Challenge: 500 reps
(standing at 1,850 of 10,000)

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CrossFit Life Lesson 21 – Co-Innovate with Your Customers

We live in a proprietary world full of product secrets and R&D labs behind firewalls and barbed wires. I believe it does allow businesses a certain market protection for new products and enough rewards to keep those products coming…
Every now and then an alternative approach emerges and it changes the game for their industry. This is what happened when Amazon changed the retailing model, Zappos changed web customer service, Linux became the engine of the internet and (finally I’m getting to the point) CrossFit revolutionized how people work out.

I believe what is common between some of the breakthrough business model changes is exactly what CrossFit represents: co-innovation with customers every step of the way. CrossFit HQ is not a secret R&D lab with protected formulas – successful WODs are co-created with affiliates and athletes. Then integrated back to the model. CrossFit Endurance, CF Mobility, CF Oly and the others were innovated by the customers and adopted by HQ. That is exactly how Red Hat builds Linux software with their customers and how all great companies stay close to their customers beyond just the mission statements… A great article on CrossFit’s open source model in CFJ from 2005 here.

All great businesses should have customers working with them to come up with better solutions to their needs. Let’s get our engineers out of the labs, stop talking to each other or their peers and start hanging our with customers, preferably those who just don’t seem to “get it”. They will turn out to be the best source of innovation.
This is exactly what happens to us as part of the CrossFit community. As a result, I never feel like CrossFit is pushing a product I don’t need. Except maybe the burpees…

 

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