Monday 02/09/2009

I honestly don't just do one workout a week -- I've just been too lazy to post. Note to self: Get back on it!

WOD: Charge
2-4-6-8-10-8-6-4-2-4-6-8-10 reps of:
Burpee Box Jump
Goblet Squat (40 kg)

WOD: NavySEALs.com CF WOD
Phase I: Preparation
Run 1 mile. O/H Squat skill development w/ PVC pipe or light bar

Phase II: Max ROM & Stabilization

"Overhead - Down low"
5 rounds for time of:

9 one-arm dumbell snatch each arm (35lb) -- subbed 30#
15 Overhead Squat 95lb
21 Burpees

Phase III: Core:
max sit-ups 2 minutes

WOD
(at Ceren's cool garage gym)
Tabata :20/:10
Squats
Pushups
Situps
KB Swings (16 kg)

***

Monday 02/02/2009

Time to start blogging again. And I think I'm hooked on Twitter (yes, I know, I'm late to the party...). Look me up @ username kidd05!

WOD: Charge
21-18-15-12-9-6-3 reps of:
Deadlift (155#)
Push Press (65#)

Time: 11:03

WOD: NavySEALs.com CF WOD

Phase I: Preparation
For time: 20-20-10-10 Overhead Press 65lb, pull-up

Phase II: Move Heavy Load over Distance

10.9.8.7.6.5.4.3.2.1
Thruster 115lb (I subbed 95#)
Burpee pull-up

Phase III: Core:
200 sit-ups

Notes: Try to have 12 inches of vertical leap for the burpee pull-up.

Time: 18:03

Monday 01/12/2009

WOD: Charge
With 30# DBs, perform 10-9-8-7-6-5-4-3-2-1 reps of:
DB Snatch (R)
DB Snatch (L)
DB Row
DB Push Press
Rocking Chair (20#)

WOD: CF Endurance
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

***

Saturday 01/10/2009

WOD: Charge
Patty's 50 Sucks!
50 Burpees
50 Arm Haulers
50 DB Thrusters (30#)
50 Tricep Pushups
50 DB Weighted Lunge Steps
50 Sit ups
50 DB Renegade Rows (25R/25L)
50 Shoulder Presses (20#) -- shoulders were shot by this point
50 KB Swings (24 kg)

Time: 21:42

WOD
NavySEALs.com CF WOD

5 Rounds for time:
50 Squats
40 Hollow Rocks (these are challenging!)
30 KB Swings (24 kg)
20 Pushups
10 Handstand pushups

Time: 24:48

***
Recipe of the Day:
Check out this simply scrumptious-looking Slow-Cooked Salmon by Steamy Kitchen that threatens to fall apart at the very mention of a fork! It's breathtakingly simple and extremely versatile, since you can pretty much add whatever herbs/seasonings you desire, and leave it to cook away in the oven.

Wednesday 01/07/2009

WOD: Charge
10-9-8...3-2-1-1-2-3...8-9-10
KB Swings (24 kg)
Situps
Air Squats
Ring Rows

WOD: Kettlebell
8 x 8:
KB 3-Level Swing
KB Burpee (tricep pushup + high pull)
KB Goblet Squat
KB Chest Press

WOD: NavySEALs.com CF WOD
"Rord" on a running clock, do:

100 Bodyweight Back Squats (I used 135#)

Every minute do:

5 Pull ups
10 Push ups

Note: Set countdown timer or use timing partner. Start the clock and start cranking out your back squats. At the minute set the bar down, and get on the pull-up bar then push-ups. As soon as you are done with the push-ups, get back to the squats. Do not re-set the clock, just get as many back squats in as you can in the remaining minute. This workout gets old very fast...that minute seems like 20 seconds. Scale weight if necessary. You can thank Rob for this one - his version had 10 pull-ups, so modify if you want.

Total minutes needed: 17

***
A CrossFit vacation? Who would've thought? And no, I'm not talking about my roadtripping endeavors where I hit up affiliate after affiliate...

If you're really into CrossFit and would love nothing better than to spend a week in the company of Robb Wolf, Mark Rippetoe, and Jeff Tucker, check out this dream vacation.

While I suppose it's a reasonable and perhaps ingenious proposition, the announcement of this certification vacation, coming in the wake of the recent increase in affiliation fees (USD 2k/year, up from USD 1k and previously USD 500), and the already costly price of certifications, seems to point towards an increased interest in profit and money-making on the part of CrossFit. What do you think?

Monday 01/05/2009

WOD: Charge
30-20-15-9-5
Back Squats (115#)
Pullups (10 per round)
DB Push Press (30#)
Weighted Stepups (20-inch box/20# DBs)

And then did another variant of the above workout later on in the day:

WOD
30-20-15-9-5
Front Squats (115#)
Pullups (10 per round)
DB Push Press (30#)
Weighted Stepups (10-inch box/30# DBs)

***
Random Read of the Day:
Fresh Start for a New Year? Let’s Begin in the Kitchen

Saturday 01/03/2009

WOD: Charge
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee Box Jump (20")
Push Jerk (95#)
Wall Ball Situp (14#)

Time: 15:55

WOD: Navy SEALs CF WOD

With a 95# bar, perform as many rounds as possible in 20 min of:
5 Thrusters
7 Hang Power Cleans
10 Sumo Deadlift High Pulls

Total No. of Rounds: 6

***
Random Fact of the Day:
The average person spends about 2 years on the phone in a lifetime.

Tuesday 12/02/2008

WOD
With a pair of 30# DBs, perform
10-9-8-7-6-5-4-3-2-1 reps of:
DB Burpee
DB Push Press
DB Front Squat

WOD: Charge
30-20-10 reps of:
Power Clean (95#)
Thruster (95#)

Time: 19:02

I made a commitment to step it up a notch on workouts that call for the typical Rx'd women's weight (65#), by using 95# for these workouts. Now there's no turning back! While not unmanageable by any means, consistently adding 30# of weight to the bar definitely makes a considerable difference, both in terms of length of time required to complete the workout (duh) as well as recovery. I've noticed a little more soreness in the days following such workouts. It's good, I suppose, since I rarely am afflicted by DOMS from CrossFit alone (distance running and gymnastics are separate issues here). So it's good to know that I'm challenging my muscles in a different way and forcing them to adapt to using a heavier load as a baseline.

***
"Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending."
- Author Unknown

Monday 12/01/2008

WOD: Charge
5 rounds of 25 reps each:
KB Goblet Squat (16 kg)
KB American Swing (16 kg)
DB Weighted Step-ups (25# DBs; 20" box)
Elevated Pushups (20" box)

WOD: Starting Strength
Week 1, Day 1 (Workout A)
Squat
1 x 5 @ 45#
1 x 5 @ 65#
1 x 5 @ 95#
3 x 5 @ 115#

Press
2 x 5 @ 45#
1 x 5 @ 50#
3 x 5 @ 55#

Deadlift
1 x 5 @ 45#
1 x 5 @ 95#
1 x 5 @ 105#
1 x 5 @ 115#
1 x 5 @ 135#

Chinups; 3 sets to failure
1: 10
2: 7
3: 7

First actual session of Starting Strength -- dialed the weights way back as per Rippetoe's recommendations, so it was a very easy day. Though I don't think I'll be saying the same thing a few weeks from now! ;)

***
"I am of the opinion that my life belongs to the whole community and as long as I live, it is my privilege to do for it whatever I can. I want to be thoroughly used up when I die, for the harder I work the more I live."
- George Bernard Shaw

Saturday 11/29/2008

WOD: Charge
"Fran + Elizabeth"
21-15-9 reps of:
Full Squat Clean (95#)
Ring Dips
Thruster (95#)
Pullups

***
"Success without honor is an unseasoned dish; it will satisfy your hunger, but it won't taste good."
- Joe Paterno

Tuesday 11/25/2008

To Dennis: Happy 16th Birthday, brother!!!!!

WOD
Tabata 00:20 on, 00:10 off
Row
Ball Slam (20#)
Thrusters (65#)
GHD Back Extension
Box Jumps (24")
Elevated Pushups

WOD: Charge
21-18-15-12-9-6-3 reps of:
SDLHP (65#)
Burpees

Time: 10:42

***
"A brother shares childhood memories and grown-up dreams."
- Author Unknown

Monday 11/24/2008

WOD
3 Rounds of 1:00 each
Pushups
Air Squats
Jumping Squats
Burpees
1 minute rest between each round

Bonus Round
1:00 each
Lunge Steps
Mountain Climbers
V-ups
Stepups

WOD
5 Rounds of:
10 Power Clean & Jerk (95#)
25 Flutter Kicks (3-count)

***
"Gratitude is the best attitude."
- Author Unknown

Saturday 11/22/2008

Keep the Sharons and I accountable on our quest for Healthy Eating here!

WOD
Tabata 00:45 on, 00:15 off
4 rounds of:
Ring Pushups
Power Wheel Rollouts
KB Russian Swing
KB Goblet Squat
KB Snatch (R)
KB Snatch (L)

WOD: Charge
In honor of John F. Kennedy, 35th President of the United States of America, who was assassinated this day in 1963.

Using a 95# barbell, perform 35 reps of each exercise:
Deadlift
Power Clean
Push Press
Overhead Squat
Back Squat

Finish each exercise before moving on to the next.

Time: 22:16

***
Day 5 of the 100 Pushups for 50 Days Challenge!

"Nature does not hurry, yet everything is accomplished."
- Lao Tzu

Friday 11/21/2008

WOD
AMRAP in 20 minutes:
5 DB Deadlifts (50#)
10 Weighted Situps (25#)
15 Pushups
20 Double Unders

WOD: Charge
Every minute, on the minute, for 20 minutes:
5 DB Burpees (30#)
5 DB Front Squats (30#)

I was pretty consistent on this workout, finishing each round in 32-33 seconds. Kicked it up to 6 reps each from the 16th minute on and did 10 reps of both exercises in the last minute (which took me 55 seconds).

WOD
21-15-9 reps of:
Overhead Squats (65#)
Ring Rows

Time: 3:40

***
"Prosperity is not without many fears and distastes, and adversity is not without comforts and hopes."
- Francis Bacon

Thursday 11/20/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Standing Russian Barbell Twist
American KB Swing (24 kg)
1-Arm Ring Row (R)
1-Arm Ring Row (L)

WOD: Charge
10-9-8-7-6-5-4-3-2-1 reps of:
Double KB Front Squat (30#)
Double KB Push Press
Perform 15 Double KB Walking Lunge Steps between rounds.

Patty and I were so geeked about our new Rogue Hi-Temp bumpers and Pendlay weightlifting bars (which just arrived today) that we put them to task immediately with the following workout:

WOD
"Diane"
21-15-9 reps of:
Deadlift (185#)
Handstand Pushup

Time: 8:42

I mistook the women's Rx'd weight for this workout as being 185# -- it should have been 155#! Oh well. It's a good thing, right?

Finished the day off coaching the kids' sports performance training class. I count myself lucky to have the opportunity to work with these kids, because I learn so much from them, and how to be a better trainer. Patty and I have been marveling at the rapid progress that they've made since they first stepped into Joust. Today I had the privilege of working closely with two of the most motivated kids -- we taught them deadlifts, a much-maligned strength move in school-level athletics due to the perceived risks (hogwash, of course), and capped the session with a kettlebell workout and some good ol' ball toss situps. These kids are go-getters, and not afraid to knuckle down and gut it out for a spot on the starting lineup. Seeing the fire in their eyes caused old memories to resurface -- having stood in their place myself in the not-so-distant-past, I'm committed to doing what I can to see these kids' dreams through to fruition.

***
"My spelling is Wobbly. It's good spelling but it Wobbles, and the letters get in the wrong places."
- A.A. Milne

Tuesday 11/18/2008

What a ballsy day indeed!

WOD
10 Knees to Elbows
20 Med Ball Cleans
30 GHD Back Extensions
40 KB Russian Swings (20 kg)
50 Ring Pushups
40 Mountain Climbers (2-count)
30 Power Wheel Rollouts
20 Wall Ball Shots (14#)
10 Pullups

WOD: Charge
5 rounds of 20 reps each:
Medicine Ball Clean to Wall Ball (14#)
Medicine Ball Situp (14#)

WOD
5 rounds of:
5 Back Squats (155#)
30 Wall Ball Shots (14#)

***
"The indispensable first step to getting the things you want out of life is this: decide what you want."
- Ben Stein

Monday 11/10/2008

Oh no, oh no, I BADLY need to get caught up with this blog. I'll post last week's WODs after I unearth them from the dark, dank depths of my memory. In the meantime, here's today's:

WOD: Charge
5 rounds for time:
25 Russian KB Swings (20 kg)
10R/10L KB Cleans (20 kg)
25 KB Goblet Squats (20 kg)
10R/10L KB Windmills (12 kg)

Time: 23:59

WOD
From CrossFit Main Site -
Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Time: 37:42

***
"Self-respect is the fruit of discipline."
- Abraham J. Heschel

Monday 11/03/2008

WOD: Charge
21-18-15-12-9-6-3 reps of:
DB Lunging Thruster (25#)
Burpee Box Jump (20")
Ring Pushup

Time: 22:30

WOD: Revolution
20-minute Spin, followed by -
21-15-9 reps of:
Clean and Jerk (105#)
Medicine Ball Situp (14#)

WOD
10-8-6-4-2 reps of DB Manmakers
100 m Overhead DB Waiter's Walk between rounds

Time: 21:09

***
"What flatterers say, try to make true."
- German Proverb

Wednesday 10/29/2008

WOD: Charge
10-9-8-7-6-5-4-3-2-1 reps of:
Wall Ball (14#)
Hang Power Clean (75#)
Knees to Elbows

WOD
"Balls and Bells"
Perform 5 rounds of 10 reps each:
KB American Swing (20 kg)
Medicine Ball Burpee to Clean (20#)
KB Goblet Squat
Medicine Ball Slam
KB Hand Switching Pushup
Medicine Ball Situp with Overhead Toss

***
"It is an interesting question how far men would retain their relative rank if they were divested of their clothes."
- Henry David Thoreau

Monday 10/20/2008

WOD
21-15-9 reps of:
Overhead DB Swing (R)
Overhead DB Swing (L)
DB Push Press (R)
DB Push Press (L)
DB Renegade Row

WOD: Charge
5 Rounds of:
400 m Run
30 Dynamax Ball Situps (20#)
15 Deadlifts (135#)

WOD: Revolution
21-15-9 reps of:
Wall Ball
Russian KB Swing

***
"The best remedy for a short temper is a long walk."
- Jacqueline Schiff