10 rounds for time:
10 Burpees
10 Squats
10 Mountain climbers
Total time- 17:48
Warm up- I biked to the park in our neighborhood and did two shuttle sprints on the basketball court (free throw line, 3 point line, half court, then the repeat on the other side). After the sprints, I did some ballistic stretching, push ups, mountain climbers, squats, and lunges.
WOD- Brutal. Poor decision on my part to do the WOD about an hour and a half after steak dinner. For my FB friends, you'll understand my status. I hit completion of round 5 at about 7 minutes...maybe a little after. After that, it was all down hill. Pauses for 3 to 5 deep breaths, breaking up burpees and squats into 5/5. I stayed strong on the mountain climbers, but the burpees and squats just kicked my ass. Tough WOD. I think that the mountain climber is an underutilized exercise. It just destroys the shoulders, flexors and abs.
Thanks for all that read this post. Most of all, thanks to all of you serving. It's amazing to see people serving in a time when they know they will go to war. It's all a matter of time. While you wait for your turn in the box, stay physically and mentally strong and Crossfit.
3-2-1...GO!
Monday, May 31, 2010
Saturday, May 29, 2010
Friday, May 28, 2010
5/28/10; Oly Work
Every minute on the minute for 15 minutes:
3 squat cleans or power snatches with 95#
Warm up- Oly bar snatch and squat clean work, followed by 95# squat cleans. Then, some ballistic stretching.
WOD- I chose 115# squat cleans because yesterday morning I did this for ten minutes and did Power Snatches. Needless to say, my traps were a little tender today. This was a nice Oly workout and good for an "active recovery" day.
3-2-1...GO!
3 squat cleans or power snatches with 95#
Warm up- Oly bar snatch and squat clean work, followed by 95# squat cleans. Then, some ballistic stretching.
WOD- I chose 115# squat cleans because yesterday morning I did this for ten minutes and did Power Snatches. Needless to say, my traps were a little tender today. This was a nice Oly workout and good for an "active recovery" day.
3-2-1...GO!
Wednesday, May 26, 2010
5/27/10; Shrimp dinner plus
For time:
400m/21 burpees & squats
400m/18 burpees & squats
400m/15 burpees & squats
400m/12 burpees & squats
400m/9 burpees & squats
400m/6 burpees & squats
I added a little more to this one than the previous time we did it in March. Rather than 21/15/12/9, we add a little more work. Set a goal and hit it.
Total time- 18:43
Warm up- None. I shot out cold and think that it affected my overall time. I came out of a meeting and had a short time before heading back out to do some inventories.
WOD- Unbroken on all burpees and squats. 400s were a recovery for me and in the beginning were around 1:40, but towards the end were definitely in the 2:00 range.
400m/21 burpees & squats
400m/18 burpees & squats
400m/15 burpees & squats
400m/12 burpees & squats
400m/9 burpees & squats
400m/6 burpees & squats
I added a little more to this one than the previous time we did it in March. Rather than 21/15/12/9, we add a little more work. Set a goal and hit it.
Total time- 18:43
Warm up- None. I shot out cold and think that it affected my overall time. I came out of a meeting and had a short time before heading back out to do some inventories.
WOD- Unbroken on all burpees and squats. 400s were a recovery for me and in the beginning were around 1:40, but towards the end were definitely in the 2:00 range.
Tuesday, May 25, 2010
Monday, May 24, 2010
5/25/10; Push-Pull
7 rounds for time:
10x 40# DB squat clean to anyway over head (jerk, press, push press)
10x Pull ups
Remember to practice form on the squat cleans- full hip extension, should shrug, dip under weights to squat. I'm going to bust out the new 20# MIR vest for this WOD tomorrow. It's going to suck.
Total time- 12:38
Warm up- Ballistic stretching. Warm up on the Oly bar with snatches, cleans, front squats- 3 sets of 10 each.
WOD- Brutal. I had to modify this because I don't have 40# DBs at the house. Instead, I did a 95# Oly Bar sub. This one sucked....bad. I tried to pace myself so I wouldn't juice during the WOD. At one point, I was circling the Oly bar to catch my breath before doing pull ups.
After I got done, I did some additional work on Oly lifts. Every minute on the minute for five minutes, I did 3 Squat clean and Jerks with the 95# Oly bar. It sucked.
3-2-1...GO!
10x 40# DB squat clean to anyway over head (jerk, press, push press)
10x Pull ups
Remember to practice form on the squat cleans- full hip extension, should shrug, dip under weights to squat. I'm going to bust out the new 20# MIR vest for this WOD tomorrow. It's going to suck.
Total time- 12:38
Warm up- Ballistic stretching. Warm up on the Oly bar with snatches, cleans, front squats- 3 sets of 10 each.
WOD- Brutal. I had to modify this because I don't have 40# DBs at the house. Instead, I did a 95# Oly Bar sub. This one sucked....bad. I tried to pace myself so I wouldn't juice during the WOD. At one point, I was circling the Oly bar to catch my breath before doing pull ups.
After I got done, I did some additional work on Oly lifts. Every minute on the minute for five minutes, I did 3 Squat clean and Jerks with the 95# Oly bar. It sucked.
3-2-1...GO!
Sunday, May 23, 2010
5/24/10; Gut punch
4 rounds for time:
400m
50 DUs (Yes, Drew...I meant to put 50)
This is an "M" day couplet. The DUs must be done. This is your opportunity to practice them.
Total time- 12:04
Warm up- 400m, 10s of PU, PLU, SQT, Lunges, and some DU practice
WOD- I tried to keep a 1:40 pace on the 400s. The DUs sucked. I couldn't get into a good rhythm that lasted longer than 20 at a time. I finally hit a rhythm on the 3rd and 4th round. I went unbroken on round 5 and collapsed in a heap of human mess gasping like a fish out of water. This really sucked.
NOTES- I took something a little personal today and probably went out of my (more than really necessary) to prove that I was right. HUGE personal training failure. I should have just explained that there was some logic to the programming and what I was doing was attempting to get everyone in the club an opportunity practice a weakness. Sorry dude...I was a butthead about it. Learning point for me. One thing I do want to add is that skill building and development leads to increased intensity on the WODs. Just think about how much more today's WOD would have sucked if you're able to tie in 50 DUs unbroken everytime. Ugh.
3-2-1...GO!
400m
50 DUs (Yes, Drew...I meant to put 50)
This is an "M" day couplet. The DUs must be done. This is your opportunity to practice them.
Total time- 12:04
Warm up- 400m, 10s of PU, PLU, SQT, Lunges, and some DU practice
WOD- I tried to keep a 1:40 pace on the 400s. The DUs sucked. I couldn't get into a good rhythm that lasted longer than 20 at a time. I finally hit a rhythm on the 3rd and 4th round. I went unbroken on round 5 and collapsed in a heap of human mess gasping like a fish out of water. This really sucked.
NOTES- I took something a little personal today and probably went out of my (more than really necessary) to prove that I was right. HUGE personal training failure. I should have just explained that there was some logic to the programming and what I was doing was attempting to get everyone in the club an opportunity practice a weakness. Sorry dude...I was a butthead about it. Learning point for me. One thing I do want to add is that skill building and development leads to increased intensity on the WODs. Just think about how much more today's WOD would have sucked if you're able to tie in 50 DUs unbroken everytime. Ugh.
3-2-1...GO!
Saturday, May 22, 2010
SQUATTING
I've been encouraged by other Crossfitters I talk to on the message boards to do more squatting. Air squats, back squats, front squats, squat cleans, snatch squats (no snickering), etc. I'm going to try and hit something a little different every other day. Something easy and simple- 3x8 or 5x5 with 30s rests. No significant poundages...just form work. Probably nothing heavier than 135#.
I ask my daughter to squat and she does it perfectly. Feet shoulder width apart, toes pointed outward at about 30 degrees, knees tracking over the feet, sitting to the rear and an erect lumbar spine, best of all...she opens the hips all the way at the top (no muted hip). Why is this remarkable? Because my daughter turns 3 in a few weeks and I've never taught her to squat. What does that say? Well, to me...as a techno biology cell phys geek, it means that she's doing something "naturally." Nothing has coached her to move that way. It's just the way her physiology tells her to do the squat. Pretty crazy.
Anyhow, I'm done babbling. I just got the 20# MIR short vest in. It was an early Father's day present...I LOVE IT! The added bonus- It came with a free plate vest. So...I've got one for the house and one for the unit! I'm going to rock Cindy with the vest on, the first chance I get.
3-2-1...GO!
I ask my daughter to squat and she does it perfectly. Feet shoulder width apart, toes pointed outward at about 30 degrees, knees tracking over the feet, sitting to the rear and an erect lumbar spine, best of all...she opens the hips all the way at the top (no muted hip). Why is this remarkable? Because my daughter turns 3 in a few weeks and I've never taught her to squat. What does that say? Well, to me...as a techno biology cell phys geek, it means that she's doing something "naturally." Nothing has coached her to move that way. It's just the way her physiology tells her to do the squat. Pretty crazy.
Anyhow, I'm done babbling. I just got the 20# MIR short vest in. It was an early Father's day present...I LOVE IT! The added bonus- It came with a free plate vest. So...I've got one for the house and one for the unit! I'm going to rock Cindy with the vest on, the first chance I get.
3-2-1...GO!
Thursday, May 20, 2010
5/21/10; The century
100 burpees for time
-immediately followed by-
max reps on pull ups (unbroken grip) and squats (no pausing at the top)
This is a good recovery for the hard WODs this week.
Total time- 7:01 (crap!!!!) 9 pull ups and 10 squats.... I was juiced.
Not very many comments on this one... I'm just a little POd that I missed coming in under 7:00 by :02. I should have spent less time feeling sorry for myself during the recoveries.
Rest this weekend. I may do some Oly lift practice with light weights.
3-2-1...GO!
-immediately followed by-
max reps on pull ups (unbroken grip) and squats (no pausing at the top)
This is a good recovery for the hard WODs this week.
Total time- 7:01 (crap!!!!) 9 pull ups and 10 squats.... I was juiced.
Not very many comments on this one... I'm just a little POd that I missed coming in under 7:00 by :02. I should have spent less time feeling sorry for myself during the recoveries.
Rest this weekend. I may do some Oly lift practice with light weights.
3-2-1...GO!
Wednesday, May 19, 2010
5/20/10; Crane kick
4 rounds for time:
400m run
25 KB Swings
50 DUs
25 Wall ball shots
Total time- 30:50
Warm up- DUs and some ballistic stretching followed by a 400m run.
WOD- Suck. I estimated a finish goal time of under 35 minutes, planning for an average of 8:30 per round. Run was a recovery from the other exercises, with the exception of the first round. Swings sucked...as they always do. DUs were okay, but nothing stellar. By the time you hit rounds 3 and 4, your lungs are burning and it's hard to keep a good rhythm. Wall ball shots were split 5/5/5/5/5 towards the end. I think the first round I went 15/10 and the second was 10/10/5. This was a tough WOD, but we need these every once in a while to tap into the mental reserve. Good work, everyone.
3-2-1...GO!
400m run
25 KB Swings
50 DUs
25 Wall ball shots
Total time- 30:50
Warm up- DUs and some ballistic stretching followed by a 400m run.
WOD- Suck. I estimated a finish goal time of under 35 minutes, planning for an average of 8:30 per round. Run was a recovery from the other exercises, with the exception of the first round. Swings sucked...as they always do. DUs were okay, but nothing stellar. By the time you hit rounds 3 and 4, your lungs are burning and it's hard to keep a good rhythm. Wall ball shots were split 5/5/5/5/5 towards the end. I think the first round I went 15/10 and the second was 10/10/5. This was a tough WOD, but we need these every once in a while to tap into the mental reserve. Good work, everyone.
3-2-1...GO!
5/19/10; Running Fran
This is going to suck-
For time:
Run 400m
21x 95#Thruster/Pull ups
Run 400m
15x 95#Thruster/Pull ups
Run 400m
9x 95#Thruster/Pull ups
Total time- 12:58
Warm up- ballistic stretching, 400m, Oly bar thrusters.
WOD- I focused on form and used runs in round 2 and 3 as an "active recovery" and kept my pace at around 2:00. After attending the cert and noting my flaws in the thruster, I worked really hard at keeping the butt low and pushing through the hips to full extension and then putting my head "through the shoulders" at the end. It made for a much harder WOD. Not too proud of my time, but with the runs, I'm still lingering around my PR for Fran. It was really warm and humid in the gym this morning. I need to get a fan.
3-2-1...GO!
For time:
Run 400m
21x 95#Thruster/Pull ups
Run 400m
15x 95#Thruster/Pull ups
Run 400m
9x 95#Thruster/Pull ups
Total time- 12:58
Warm up- ballistic stretching, 400m, Oly bar thrusters.
WOD- I focused on form and used runs in round 2 and 3 as an "active recovery" and kept my pace at around 2:00. After attending the cert and noting my flaws in the thruster, I worked really hard at keeping the butt low and pushing through the hips to full extension and then putting my head "through the shoulders" at the end. It made for a much harder WOD. Not too proud of my time, but with the runs, I'm still lingering around my PR for Fran. It was really warm and humid in the gym this morning. I need to get a fan.
3-2-1...GO!
Tuesday, May 18, 2010
Leave WODs
What have I been doing while I've been out? See below for times and WODs-
Super 8 Hotel Special:
1/2 mile run (on the treadmill at 1.5 incline)
100 squats
100 push ups
100 mountain climbers
1/2 mile run
Total time- 13:14
Public park Jump/Burpee/Squat/Climb:
3 rds
50 DUs
10 Burpees
10 Squats
10 Mountain climbers
Super 8 Hotel Special:
1/2 mile run (on the treadmill at 1.5 incline)
100 squats
100 push ups
100 mountain climbers
1/2 mile run
Total time- 13:14
Public park Jump/Burpee/Squat/Climb:
3 rds
50 DUs
10 Burpees
10 Squats
10 Mountain climbers
Total time- 7:46
Clean and Jerk (find 1RM, repeat 4x)
155
185
195
200 (fail)
195 x3 reps
Continued to do more work afterward. Was proud that I managed to get 10# over my BW. I "cooled down" with every minute on the minute- 135# push jerks x3 for 7 minutes. After that I did 135# front squats x3 for 5 rounds. The last thing I did was 25-20-15-10-5 of a incline sit up and good morning (Oly bar only) couplet.
It was fun hitting the WOD in the garage gym again.
"Annie" -Ugh...my abs were burnt after the couplet I did the night before.
50-40-30-20-10
DUs
Sit ups
Total time- 8:46
DU practice is totally paying off. I went unbroken for DUs on 50-40-30 and 10. It pissed me off, but I broke 20 into 18/2...it was totally a coordination thing. Sit ups totally sucked. My abs were so burnt from yesterday's "cool down."
Notes- This was a tough weekend. We buried my hero this weekend. My grandmother, Lois Conner. She was a quiet unassuming woman, that took in a troubled child in her 60s. In that time she taught me perserverence, work ethic, courage, love, laughter, and most of all- smile, no matter what. I miss her dearly, but I know that she's smiling down on me and making people laugh in heaven...she's probably punching St. Peter in the arm. Love you, Gamma.
Tuesday, May 11, 2010
5/12-5/20/10; G/M/MG WODS
Hi guys, I'm out of town. Scroll through the workouts and pick previously done G/M or MG workouts to hit up while I'm out. Friday is an "M" day, so do something tough like hill sprints or 100m sprint repeats with 120s rest.
I'll be doing most of the G/M or MG workouts while I'm on the road. I know that we leave early tomorrow, so it's going to be a "rest" day. I'll hit it hard the next few days, though. See you on the 21st.
3-2-1...GO!
I'll be doing most of the G/M or MG workouts while I'm on the road. I know that we leave early tomorrow, so it's going to be a "rest" day. I'll hit it hard the next few days, though. See you on the 21st.
3-2-1...GO!
Monday, May 10, 2010
5/11/10; Gymnastics and Oly Lifts
7 rds for time:
10 HSPUs
95# Squat cleans (can sub 45# DBs)
10 L- pull ups
Grip should go fast on this one... be careful and pay attention to form. Subs for beginners are 10 incline push ups (use the stairs), and Ring Rows. To reduce transition time- use the stairs by the back door and hang the rings from the hand rail. DBs and Barbells must go completely to ground.
Total time: 19:06
Warm up- light calesthenics and DU practice in the garage. It was REEDICULOUSLY humid in there, this morning.
WOD- Grip went fast, just like the main site said. I had to switch to pike HSPUs as a mod in round 5. I couldn't sustain sufficient form and output on the HSPUs. Despite the light load of just a 95# BB, my lungs and grip was burning, so later rounds were broken up 5/5 or 4/3/3. Very difficult. I tried to maintain really good form on the lifting portion. Opening up the hips all the way, then shrugging and ducking under the bar to the front squat rack. L-pull ups were sloppy at the end. More of a lazy, wide mouthed PAC MAN pull up.
I was drenched in sweat when I got done. As I said before....stupid warm in the gym this morning. While you're doing the WOD, be honest and don't count sloppy reps. I took away quite a few HSPUs because I wasn't getting low enough... that's when I transitioned to the pike HSPU.
3-2-1...GO!
10 HSPUs
95# Squat cleans (can sub 45# DBs)
10 L- pull ups
Grip should go fast on this one... be careful and pay attention to form. Subs for beginners are 10 incline push ups (use the stairs), and Ring Rows. To reduce transition time- use the stairs by the back door and hang the rings from the hand rail. DBs and Barbells must go completely to ground.
Total time: 19:06
Warm up- light calesthenics and DU practice in the garage. It was REEDICULOUSLY humid in there, this morning.
WOD- Grip went fast, just like the main site said. I had to switch to pike HSPUs as a mod in round 5. I couldn't sustain sufficient form and output on the HSPUs. Despite the light load of just a 95# BB, my lungs and grip was burning, so later rounds were broken up 5/5 or 4/3/3. Very difficult. I tried to maintain really good form on the lifting portion. Opening up the hips all the way, then shrugging and ducking under the bar to the front squat rack. L-pull ups were sloppy at the end. More of a lazy, wide mouthed PAC MAN pull up.
I was drenched in sweat when I got done. As I said before....stupid warm in the gym this morning. While you're doing the WOD, be honest and don't count sloppy reps. I took away quite a few HSPUs because I wasn't getting low enough... that's when I transitioned to the pike HSPU.
3-2-1...GO!
Sunday, May 9, 2010
5/10/10; Swingin' Cindy
20 min AMRAP-
5 pull ups
10 push ups
15 squats
1 KB swing
repeat, then 2 KB swings, then 3...keep increasing swing reps each round.
For the folks that have been at this for a while- Add a 25# ruck on your back for the duration of the WOD.
5 pull ups
10 push ups
15 squats
1 KB swing
repeat, then 2 KB swings, then 3...keep increasing swing reps each round.
For the folks that have been at this for a while- Add a 25# ruck on your back for the duration of the WOD.
Total # rds- 11 plus 3 pull ups.
The workout was tough. Time is tight tonight, so this is all I'm going to mention about it.
Saturday, May 8, 2010
5/8/10; Crossfit Boot Camp
1 min- Box Jumps (18")
1 min- Squats
1 min- shuttle run
1 min- rest
1 min- burpees
1 min- push ups
1 min- med ball twists (10#)
1 min- rest
Repeat...
Warm up- I participated in a group today, so I didn't do the usual CF warm up. We did some running in place, high knees, jumping jacks for about 5 minutes. We also did agility drills on an agility ladder...it was a blast and I really enjoyed this warm up.
WOD- I definitely pushed today. I didn't count reps, so I can't report numbers. I can however say that the 18" box jump is nothing compared to a 24" box. I went unbroken on both minutes for that event. Squats destroyed me. Shuttle run was more of a shuttle jaunt. I burned through burpees and maintained high intensity in the minute...a BIG improvement from when I started CF about 4 months ago. Push ups were tough after the burpees and OMG...med ball twists...OWIE! I had tons of fun and this was a great workout. The bootcamp is every weekend at Ramsey Park in Austin, TX, near 45th and Burnett. I'm definitely going to recommend this to all the Soldiers in my unit.
Random notes- After attending the cert in Dallas, I've been a little rejuvenated and will be focusing a whole lot more on proper technique. Technique builds on intensity, which leads to increased power output on the WODs.<-- our goal in CF. Over the last four months, I've had much fewer joint pain issues associate with working out. I attribute that to the variation in CF. I'm a bit lighter (186 lbs, today) and my body fat has decreased, from what I can see visibly. I've not measured to see where I am, though.
3-2-1...GO!
1 min- Squats
1 min- shuttle run
1 min- rest
1 min- burpees
1 min- push ups
1 min- med ball twists (10#)
1 min- rest
Repeat...
Warm up- I participated in a group today, so I didn't do the usual CF warm up. We did some running in place, high knees, jumping jacks for about 5 minutes. We also did agility drills on an agility ladder...it was a blast and I really enjoyed this warm up.
WOD- I definitely pushed today. I didn't count reps, so I can't report numbers. I can however say that the 18" box jump is nothing compared to a 24" box. I went unbroken on both minutes for that event. Squats destroyed me. Shuttle run was more of a shuttle jaunt. I burned through burpees and maintained high intensity in the minute...a BIG improvement from when I started CF about 4 months ago. Push ups were tough after the burpees and OMG...med ball twists...OWIE! I had tons of fun and this was a great workout. The bootcamp is every weekend at Ramsey Park in Austin, TX, near 45th and Burnett. I'm definitely going to recommend this to all the Soldiers in my unit.
Random notes- After attending the cert in Dallas, I've been a little rejuvenated and will be focusing a whole lot more on proper technique. Technique builds on intensity, which leads to increased power output on the WODs.<-- our goal in CF. Over the last four months, I've had much fewer joint pain issues associate with working out. I attribute that to the variation in CF. I'm a bit lighter (186 lbs, today) and my body fat has decreased, from what I can see visibly. I've not measured to see where I am, though.
3-2-1...GO!
Thursday, May 6, 2010
5/7/10; Kung Phooey...
Three rounds for time:
Run 400m
25 Sandbag get ups (pick a sandbag...it doesn't matter, they're all heavy)
25 Burpeees
Total time: 22:17
I did a little gymnastics warm up this morning- 5 rounds of 5 pistols (to a bench set at 18"), 3 L-pull ups, handstand holds at 10s, and 10 Abmat situps. Good work to develop the gymnastics set. Nothing too strenuous, just something to get the blood pumping in the morning.
Warm up- 400m, 10s of pull ups, push ups, squats and lunges. I covered the squat, and midline stability importance for the folks that joined us for the first time. We also covered acceptable techniques for the SBGU and proper burpee technique.
WOD- It was HOT! I got cotton-mouthed after the first round. I had to take a sip of water between rounds 2 and 3. I went straight through on SBGUs on the first round, but burpees left me at 10/10/5. Subsequent rounds were broken up to 7/6/6/6 for both exercises. On the last round of burpees, I went 5/5/5/5/5. I had to go to my happy place for the last round.
Kudos to Kevin White for sitcking to the as Rx! Great work buddy. Everybody else did great, too! I'm especially proud for Candi getting out there and fighting through the WOD with the team. Keep up the hard work, the diligence will pay off!
3-2-1...GO!
Run 400m
25 Sandbag get ups (pick a sandbag...it doesn't matter, they're all heavy)
25 Burpeees
Total time: 22:17
I did a little gymnastics warm up this morning- 5 rounds of 5 pistols (to a bench set at 18"), 3 L-pull ups, handstand holds at 10s, and 10 Abmat situps. Good work to develop the gymnastics set. Nothing too strenuous, just something to get the blood pumping in the morning.
Warm up- 400m, 10s of pull ups, push ups, squats and lunges. I covered the squat, and midline stability importance for the folks that joined us for the first time. We also covered acceptable techniques for the SBGU and proper burpee technique.
WOD- It was HOT! I got cotton-mouthed after the first round. I had to take a sip of water between rounds 2 and 3. I went straight through on SBGUs on the first round, but burpees left me at 10/10/5. Subsequent rounds were broken up to 7/6/6/6 for both exercises. On the last round of burpees, I went 5/5/5/5/5. I had to go to my happy place for the last round.
Kudos to Kevin White for sitcking to the as Rx! Great work buddy. Everybody else did great, too! I'm especially proud for Candi getting out there and fighting through the WOD with the team. Keep up the hard work, the diligence will pay off!
3-2-1...GO!
Wednesday, May 5, 2010
5/6/10; Two-fitty
Five rounds for time:
10 Box jumps (24")
10 Wall balls (homemade Med Ball- it's heavy)
10 KB Swings (55#)
10 pull ups
Total time: 13:53
So, first I wanted to talk a little bit about something I "re-learned" at the Crossfit cert- You have to train what you suck at! I suck at Oly lifts and gymnastics (the technical stuff). So, I'm going to start taking more time (probably about 10-15) minutes a day building in little easy, wake your butt up, circuits to get me going in the morning. I started this morning with Oly bar power snatches, front squats, push presses, and med ball cleans. Five rounds for five reps. Not for time, just working technique...because as technique develops, intensity develops, which yields higher power output....which means...."Increased work capacity across broad time and modal domains." Crossfit's goal and definition of fitness.
Warm up for the WOD- 400m, 10x PUs, PLUs, SQTs, and Lunges. Followed by liberal stretching and rotations.
WOD- Good. Very demanding and required a lot of focus. I think that today was the first time that I did wall balls for time as part of a WOD. I ordinarily avoid them at all costs, because they suck. No more...I'm going to add them to the repertoire. Rounds were pretty tight in the beginning and then I got really gassed. The heat added another level of suck today. 90 degrees, but it felt like 97 and this was all done outside. GPP, baby.
3-2-1...GO!
10 Box jumps (24")
10 Wall balls (homemade Med Ball- it's heavy)
10 KB Swings (55#)
10 pull ups
Total time: 13:53
So, first I wanted to talk a little bit about something I "re-learned" at the Crossfit cert- You have to train what you suck at! I suck at Oly lifts and gymnastics (the technical stuff). So, I'm going to start taking more time (probably about 10-15) minutes a day building in little easy, wake your butt up, circuits to get me going in the morning. I started this morning with Oly bar power snatches, front squats, push presses, and med ball cleans. Five rounds for five reps. Not for time, just working technique...because as technique develops, intensity develops, which yields higher power output....which means...."Increased work capacity across broad time and modal domains." Crossfit's goal and definition of fitness.
Warm up for the WOD- 400m, 10x PUs, PLUs, SQTs, and Lunges. Followed by liberal stretching and rotations.
WOD- Good. Very demanding and required a lot of focus. I think that today was the first time that I did wall balls for time as part of a WOD. I ordinarily avoid them at all costs, because they suck. No more...I'm going to add them to the repertoire. Rounds were pretty tight in the beginning and then I got really gassed. The heat added another level of suck today. 90 degrees, but it felt like 97 and this was all done outside. GPP, baby.
3-2-1...GO!
Tuesday, May 4, 2010
5/5/10; Snatch, Dip, Run
Happy cinco de mayo.
Five rounds for time:
95 # Power Snatch x 6
Ring dips x 6
400m run
Five rounds for time:
95 # Power Snatch x 6
Ring dips x 6
400m run
Monday, May 3, 2010
Sunday, May 2, 2010
5/3/10; Tabata
Tabata- 8 rounds of 20 seconds of work followed by 10 seconds of rest.
Tabata squats
rest for 2 minutes
Tabata push ups
rest for 2 minutes
Tabata sit ups
Keep track of your repititions per round. The lowest repition you scored in a round is your total for that event. Total your three events and post the score.
3-2-1...GO!
Tabata squats
rest for 2 minutes
Tabata push ups
rest for 2 minutes
Tabata sit ups
Keep track of your repititions per round. The lowest repition you scored in a round is your total for that event. Total your three events and post the score.
3-2-1...GO!
5/2/10; CF level 1 cert, day 2
Woke up sore. Ow.
We had a morning of lectures and a nice short, easy (not really) WOD that was an AMRAP in 13 minutes. Our team had some studs on it and we came in 3rd.
The test went well. I signed a nondisclosure statement, so I'm not going to say anything more than it was well put together and the materials prepared you well for the exam. Instruction further reinforced the learning.
I'm spent. Tomorrow is a rest day for me.
3-2-1...GO!
Saturday, May 1, 2010
5/1/10; CF Level 1 Cert
Amazing.
First the facility we're at (Crossfit Strong) is incredible. For guys at the unit- imagine the 980th building gutted and being used as a CF facility. If you're a friend on FB, look at the pic I posted....friggin' HUGE!
Second, the staff is incredible. Adrian Bozman, Lisa Ray, Russell Berger, Justin (CF in Florida), and Spencer (CF Dallas Central). Very professional staff, very patient, and awesome people. They even gave me a jump after the events for day was over after I left my lights on in the Jeep.
Third, be prepared to get your booty smoked after coming to one of these. A PVC pipe never felt as heavy as it did today. Holding positions, executing movements, drilling over and over. Incredible. Throw in Tabata squats and a friendly WoD called Fran...recipe for lactic acid buildup. I managed to get a 7:09 on Fran after the days events...I'm proud to admit it, too. By the way, that's over two minutes over my previous best.
I'm off to study now. Amazing time and I'm really enjoying it.
3-2-1...GO!
First the facility we're at (Crossfit Strong) is incredible. For guys at the unit- imagine the 980th building gutted and being used as a CF facility. If you're a friend on FB, look at the pic I posted....friggin' HUGE!
Second, the staff is incredible. Adrian Bozman, Lisa Ray, Russell Berger, Justin (CF in Florida), and Spencer (CF Dallas Central). Very professional staff, very patient, and awesome people. They even gave me a jump after the events for day was over after I left my lights on in the Jeep.
Third, be prepared to get your booty smoked after coming to one of these. A PVC pipe never felt as heavy as it did today. Holding positions, executing movements, drilling over and over. Incredible. Throw in Tabata squats and a friendly WoD called Fran...recipe for lactic acid buildup. I managed to get a 7:09 on Fran after the days events...I'm proud to admit it, too. By the way, that's over two minutes over my previous best.
I'm off to study now. Amazing time and I'm really enjoying it.
3-2-1...GO!
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