21-15-9
Burpees
Pull UPs
RESULTS
3:49
10/10/11
10/8/11
Friday, 7 October 2011
WOD:
5x1 Back Squat
then
4 min on, 1 min off
3 Sumo Deadlift
6 Lateral Jumps
9 Hand Release Push Ups
RESULTS
Back Squat: 255# :(
Metcon: 334 reps
5x1 Back Squat
then
4 min on, 1 min off
3 Sumo Deadlift
6 Lateral Jumps
9 Hand Release Push Ups
RESULTS
Back Squat: 255# :(
Metcon: 334 reps
10/7/11
Thursday, 6 October 2011
WOD:
Five Rounds
Max HSPU
150' Tire Drag
4 Rounds
Max Strict Pull Ups
5 KB Clean and Press
Five Rounds
Max HSPU
150' Tire Drag
4 Rounds
Max Strict Pull Ups
5 KB Clean and Press
10/6/11
Wednesday, 5 October 2011: Push Yourself
WOD:
5x1 Press
then
4 min on/1 min off of:
3 Push Jerks, 155#
6 Box Jumps, 30"
9 GHD Sit Ups
RESULTS
Press: 156.5 (PR)
Metcon: 162 reps
5x1 Press
then
4 min on/1 min off of:
3 Push Jerks, 155#
6 Box Jumps, 30"
9 GHD Sit Ups
RESULTS
Press: 156.5 (PR)
Metcon: 162 reps
10/5/11
Tuesday, 4 October 2011: Discipline
Do you have what it takes to make significant change? Or do you lack the discipline to follow through?
Discipline makes all the difference. Without it you'll never see improvements. Whether it's waking up at O-dark thirty to go to the gym, passing on the pie and cookies to stick to your meal plan, or even taking a few hours at the end of the day to spend with your family; it all takes discipline. Focusing on technique to lift the barbell correctly takes discipline. Maintaining proper running form and technique at mile 25 of a marathon takes discipline. Going out to dinner with your friends and passing on the pasta and dessert takes discipline. Waking up every morning to make your kids breakfast before school takes discipline. There are several opportunities throughout your life that allow you to demonstrate your commitment and discipline, what will you choose?
It takes discipline to forego your strengths and to focus on the things you suck at. But you need to acknowledge your weaknesses and commit to working on them if you want to improve. Life, and everything it throws at you, is hard. Acknowledge this fact, then have the discipline to do what it takes to make your life better.
WOD:
4 Rounds of
5 Muscle Ups
15 Jumping Squats, 45#
3 Rounds of
5 Skin the Cats
15 Goblet Squats, 32kg
3 Rounds of
15 GHD Sit Ups, 20# vest
30 KBS, 36kg
Discipline makes all the difference. Without it you'll never see improvements. Whether it's waking up at O-dark thirty to go to the gym, passing on the pie and cookies to stick to your meal plan, or even taking a few hours at the end of the day to spend with your family; it all takes discipline. Focusing on technique to lift the barbell correctly takes discipline. Maintaining proper running form and technique at mile 25 of a marathon takes discipline. Going out to dinner with your friends and passing on the pasta and dessert takes discipline. Waking up every morning to make your kids breakfast before school takes discipline. There are several opportunities throughout your life that allow you to demonstrate your commitment and discipline, what will you choose?
It takes discipline to forego your strengths and to focus on the things you suck at. But you need to acknowledge your weaknesses and commit to working on them if you want to improve. Life, and everything it throws at you, is hard. Acknowledge this fact, then have the discipline to do what it takes to make your life better.
WOD:
4 Rounds of
5 Muscle Ups
15 Jumping Squats, 45#
3 Rounds of
5 Skin the Cats
15 Goblet Squats, 32kg
3 Rounds of
15 GHD Sit Ups, 20# vest
30 KBS, 36kg
10/4/11
Monday, 3 October 2011: Nutrition
What's in a good nutrition plan? Real food for one. Correct portion sizes is also helpful.
So many people are looking for the Silver Bullet diet--the one that only requires you to drink a shake or two and the pounds just melt away. Sorry, but there's no such magical elixir out there that can do that and be healthy. The best way to eat healthy and to drop fat all at the same time is to eat real food, in the right portions, and to splurge every now and then.
Every healthy fat loss diet requires you to have a cheat day. It helps satisfy cravings, plus it kicks your metabolism into high gear because it's not used to processing that kind of food all the time. The issue arises when you eat crap food all the time. Your body gets used to the huge insulin spikes and starts storing more fat. When your body isn't used to the huge insulin spikes, it works overtime to process it correctly.
As for potential nutrition plans that are healthy, there is the Paleo and Zone diets. Each has their pros and cons, but it's up to you to figure out which works best for you. The bottom line is that you educate yourself and good nutrition. You have to eliminate or limit the amount of processed foods in your diet--breads, pastas, etc. Increase the amount of complex carbs--vegetables and fruits. Increase the amount of protein--chicken, turkey, pork, fish. Increase the amount of monounsaturated and polyunsaturated fats--nuts, seeds, and olive oil. Increase your Omega-3 intake--fish oil, walnuts, and flaxseed oil. Get rid of the candy and sugar--save these for your splurge day. You should eat until you're full. And when you're full, guess what? Stop eating. When you get hungry--typically 3-4 hours after eating--eat again until you're full. Simple isn't it? It really is.
Just by changing the types of food you eat and eating more frequently will have dramatic changes on your body composition. It'll kick your metabolism into gear and increase your energy levels. Don't be afraid that you eat too much, because it takes more fruits and vegetables to equal the same about of carbs as a slice of bread or a bowl of pasta. And always, ALWAYS drink lots of water. Typically you should be drinking half your bodyweight in ounces of water everyday as a baseline for proper hydration. Increase your water intake with exercise. Additionally, having 8-16oz of water with every meal will help fill you up. So get rid of that soft drink or sport drink and chug some water.
If this seems overwhelming, then just choose one thing I've suggested and try it for a week. Start out with the water. Then maybe take out the breads and pastas in your diet. Tackle it one thing at a time and before you know it, you're making healthier decisions and that's what it's really all about. Enjoy healthy eating.
WOD:
5x1 Deadlift
then
3 Rounds of 4min on, 1min off:
3 Power Cleans, 135#
6 Pull Ups
9 Squats
RESULTS
405#
226 reps
So many people are looking for the Silver Bullet diet--the one that only requires you to drink a shake or two and the pounds just melt away. Sorry, but there's no such magical elixir out there that can do that and be healthy. The best way to eat healthy and to drop fat all at the same time is to eat real food, in the right portions, and to splurge every now and then.
Every healthy fat loss diet requires you to have a cheat day. It helps satisfy cravings, plus it kicks your metabolism into high gear because it's not used to processing that kind of food all the time. The issue arises when you eat crap food all the time. Your body gets used to the huge insulin spikes and starts storing more fat. When your body isn't used to the huge insulin spikes, it works overtime to process it correctly.
As for potential nutrition plans that are healthy, there is the Paleo and Zone diets. Each has their pros and cons, but it's up to you to figure out which works best for you. The bottom line is that you educate yourself and good nutrition. You have to eliminate or limit the amount of processed foods in your diet--breads, pastas, etc. Increase the amount of complex carbs--vegetables and fruits. Increase the amount of protein--chicken, turkey, pork, fish. Increase the amount of monounsaturated and polyunsaturated fats--nuts, seeds, and olive oil. Increase your Omega-3 intake--fish oil, walnuts, and flaxseed oil. Get rid of the candy and sugar--save these for your splurge day. You should eat until you're full. And when you're full, guess what? Stop eating. When you get hungry--typically 3-4 hours after eating--eat again until you're full. Simple isn't it? It really is.
Just by changing the types of food you eat and eating more frequently will have dramatic changes on your body composition. It'll kick your metabolism into gear and increase your energy levels. Don't be afraid that you eat too much, because it takes more fruits and vegetables to equal the same about of carbs as a slice of bread or a bowl of pasta. And always, ALWAYS drink lots of water. Typically you should be drinking half your bodyweight in ounces of water everyday as a baseline for proper hydration. Increase your water intake with exercise. Additionally, having 8-16oz of water with every meal will help fill you up. So get rid of that soft drink or sport drink and chug some water.
If this seems overwhelming, then just choose one thing I've suggested and try it for a week. Start out with the water. Then maybe take out the breads and pastas in your diet. Tackle it one thing at a time and before you know it, you're making healthier decisions and that's what it's really all about. Enjoy healthy eating.
WOD:
5x1 Deadlift
then
3 Rounds of 4min on, 1min off:
3 Power Cleans, 135#
6 Pull Ups
9 Squats
RESULTS
405#
226 reps
10/3/11
Sunday, 2 October 2011
Oly Lifting Skill Work w/Bull:
Clean & Jerk
Worked up to 115#, then worked high pulls @ 95#
Clean & Jerk
Worked up to 115#, then worked high pulls @ 95#
10/2/11
Saturday, 1 October 2011: It Can Be Done
Longest training run was 4 x 1K repeats. You can train for endurance events using the CrossFit and CrossFit endurance methodology. It can be done.
WOD
For time:
Run 13.1 miles.
RESULTS
1:41 (PR)
WOD
For time:
Run 13.1 miles.
RESULTS
1:41 (PR)
9/30/11
9/29/11
Wednesday, 28 September 2011: Challenge the Naysayers
There will be several people that you encounter that will say your method is wrong. They will say that there's no way you can get better results in your fitness training than theirs. They won't be able to grasp that you only need to train up to a 5K to prepare for a half marathon while they're pounding the pavement for hours. There are many naysayers out there that just don't believe that CrossFit can deliver better results than what their training program calls for There's no way a 20 minute work out will provide better results than spending hours in the gym, right? Prove them wrong. Show them you can do what they do pretty well for not having trained for what they do. Show them that they can't do what we do. Show them that you don't have to pound the pavement and "log the miles" to get faster at endurance races. Put your faith in CrossFit and its methodology and show them that there's a better way to do it. Many will try to find holes in your proof that your training is faulty. But your performance will prove them wrong. They will use everything they can think of to disprove your theory on fitness. But your performance will prove them wrong. They are unwilling to change their paradigm and experiment with other methods as you have. Challenge the naysayers and prove them wrong. And then maybe, just maybe, they'll admit that there is another way--even better way--of doing it. It's the CrossFit way.
WOD
For time:
50 KBS, 2 pood
50 SDHP, 2 pood
1K Row
RESULTS
11:10
WOD
For time:
50 KBS, 2 pood
50 SDHP, 2 pood
1K Row
RESULTS
11:10
9/28/11
Tuesday, 27 September 2011:
WOD
20 Pull Ups
800m Run
300m Shuttle Run
Wall Sit
RESULTS
20 Pull Ups
2:35
65s
3:01
20 Pull Ups
800m Run
300m Shuttle Run
Wall Sit
RESULTS
20 Pull Ups
2:35
65s
3:01
9/26/11
Monday, 26 September 2011: Enjoy Life
As you can tell, I took the rest of the week off from WODs to spend time enjoying life. Life isn't always about how much you can lift, what your Fran time is, or what the WOD is. Life is meant to be enjoyed and savored. CrossFit just makes life easier. It makes that 5 mile walk/hike easier. It makes helping a friend move a couch up three flights of stairs easier. With so much time spent in the gym refining our craft, we have to take time out to refine our life. Take a few days off, go play and enjoy life.
WOD
4 Rounds for time:
3 Thrusters, 135#
3 Push Press, 135#
3 Front Squats, 135#
15 Pull Ups
RESULTS
7:16
WOD
4 Rounds for time:
3 Thrusters, 135#
3 Push Press, 135#
3 Front Squats, 135#
15 Pull Ups
RESULTS
7:16
9/21/11
Tuesday, 20 September 2011
WOD
15min AMRAP:
20 Double Unders
15 Sit Ups
10 Squats
RESULTS
12 rounds + 43 reps
15min AMRAP:
20 Double Unders
15 Sit Ups
10 Squats
RESULTS
12 rounds + 43 reps
9/20/11
Monday, 19 September 2011: MCI
Mechanics, consistency, intensity (MCI). Only with this progression and in this order will you make strides in CrossFit.
So many people get WOD Drunk (see link to article for full definition of WOD Drunk) and finish WODs with horrible technique just to get a good time. If you do this, you're just training your body to perform inefficiently. And sooner or later you're going to injure yourself.
Wasn't one of the reasons why we liked CrossFit was that it stressed mechanics over everything else? Why have we gotten to the point where we let athletes have terrible form just so they can post a faster time? Where's the accountability? There are several schools of thought that either stress strength before anything else or stress technique over anything else. The basic premise of focusing on strength is that when you are stronger, you are able to lift more weight, which makes metcons easier. The problem with this is that you may be able to lift more weight, but your technique may be horrible and you're actually expending more energy to lift the weight inefficiently. Although you may get a faster time, because the weight is easier to lift, you'll be unable to lift maximal loads because your technique is off.
Technique/mechanics is the foundation of ALL CrossFit WODs. If you don't have the mechanics down, you should not be adding weight. Nail the mechanics, and you'll nail the movement no matter what the load. Focusing on proper mechanics will take you further than focusing on brute strength. As your technique improves, you'll be able to lift more weight, which then leads to you getting stronger. Proper mechanics will make every movement feel easy--depending on the load of course. It's understandable that mechanics will break down under maximal loads and after fatigue sets in, but proper mechanics still start off the movement. Only after you perform proper mechanics consistently should you even consider increasing the load. And when you do, you'll see how easy the movement is.
WOD
For time:
20-15-10
Box Jumps, 24"
Handstand Push Ups
Burpees
Pull Ups
RESULT
12:42
So many people get WOD Drunk (see link to article for full definition of WOD Drunk) and finish WODs with horrible technique just to get a good time. If you do this, you're just training your body to perform inefficiently. And sooner or later you're going to injure yourself.
Wasn't one of the reasons why we liked CrossFit was that it stressed mechanics over everything else? Why have we gotten to the point where we let athletes have terrible form just so they can post a faster time? Where's the accountability? There are several schools of thought that either stress strength before anything else or stress technique over anything else. The basic premise of focusing on strength is that when you are stronger, you are able to lift more weight, which makes metcons easier. The problem with this is that you may be able to lift more weight, but your technique may be horrible and you're actually expending more energy to lift the weight inefficiently. Although you may get a faster time, because the weight is easier to lift, you'll be unable to lift maximal loads because your technique is off.
Technique/mechanics is the foundation of ALL CrossFit WODs. If you don't have the mechanics down, you should not be adding weight. Nail the mechanics, and you'll nail the movement no matter what the load. Focusing on proper mechanics will take you further than focusing on brute strength. As your technique improves, you'll be able to lift more weight, which then leads to you getting stronger. Proper mechanics will make every movement feel easy--depending on the load of course. It's understandable that mechanics will break down under maximal loads and after fatigue sets in, but proper mechanics still start off the movement. Only after you perform proper mechanics consistently should you even consider increasing the load. And when you do, you'll see how easy the movement is.
WOD
For time:
20-15-10
Box Jumps, 24"
Handstand Push Ups
Burpees
Pull Ups
RESULT
12:42
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