Friday 03/06/2009

WOD: Combat
5 Rounds of 30 reps each:
Partner Pushups
Jab-Cross Combo (Tombstone Pad)
Partner Jumping Squats
Kicks to Groin (Tombstone Pad)
Partner Crunches

(Ceren cut the workout at 20 minutes -- we finished 3 rounds!)

WOD: NavySEALs.com CrossFit Workout
AMRAP in 20 minutes:
7 Burpees
7 Handstand Pushups
7 Ring Dips

Total: 12 Rounds

WOD: Kettlebell
AMRAP in 25 minutes:
400 m Run
Using two 30# KBs, perform 25 reps of -
Double KB Swing
Double KB Clean
Double KB Thruster

Total: 3 Rounds + 400 m Run

Wednesday 02/11/2009

Thoughts lead on to purposes; purposes go forth in action; actions form habits; habits decide character; and character fixes our destiny.

- Tryon Edwards

***
WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift (165#)
American KB Swing (24 kg)

Time: 11:03

WOD: Kettlebell
Tabata -- 5 Rounds of:45/:15
Complete all rounds of one exercise before moving to the next.
American KB Swing (16 kg)
KB Flip Squat (16 kg)
KB Burpee-High Pull (24 kg)
Box Jump (24")

WOD: NavySEALs.com CF WOD
Phase I: Preparation
Muscle Up skills practice

Phase II: Hip and Shoulder Strength

"Jason" for time do:

100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

Time: 23:09

Notes: substitution for 1 muscle up = 4 pull up and 4 dips. Thus for last round you would do 80 pull-ups and 80 dips. Ring dips are preferable if you have rings. This is a big incentive to master the muscle up!

Phase III: Core:
30-20-10 GHD sit-ups and Back Extensions

***

Friday 01/16/2009

WOD
NavySEALs.com CF WOD
Phase I: Preparation
Run 1 mile

Phase II: Intensity
"For Time:"

15 Dead lift 225 (subbed 205#)
30 Ring Dip
12 Dead lift
24 Ring Dip
9 Dead lift
18 Ring Dip
6 Dead lift
12 Ring Dip
3 Dead lift
6 Ring Dip

Time: 16:05

Phase III: Core Development
100 situps. 100 4-count flutter kicks. 100 leg-levers

WOD: Kettlebell
With a 20 kg KB, perform :45/:15 x 8 rounds of:
KB Clean (R)
KB Clean (L)
KB Flip Squat

***

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 11/17/2008

In an attempt to prevent this blog from stagnating further, here goes...

WOD
10 Rounds for Time:
3 DB Man-makers (30#)
6 Overhead Squats (95#)

Time: 21:36

WOD
"The Chief"

Max rounds in 3 minutes of:
3 Power Cleans (95#)
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Full rounds completed: 5,4,4,4,5

I was in Cincinnati, OH this past weekend for the American Kettlebell Club Coach certification. I returned last night with a set of 7 kettlebells to add to my collection, as well as plenty of newfound knowledge regarding kettlebell lifting as a sport. My experience at the cert is worthy of a review, and I'll post that up soon.

So far, it's Day 5 of the No Sugar/No Grains challenge for me, and it's going amazingly well. I've managed to stay away from the crack so far and I'm really proud of myself.

Oh, and it's been a year since the day...

I've forgiven, but it's difficult to forget. I don't think I ever will.

***
"As soon as forever is through, I'll be over you."
- Toto

Tuesday 10/07/2008

WOD
21-15-9 reps of:
Box Jumps (25")
Pushups
Jumping Squats
Dips
Walking Lunge Steps

Hold Side Plank for 5 sec between rounds.

WOD
"O, How the Bells Toll"
10-9-8-7-6-5-4-3-2-1 reps of:
1-Arm KB Complex (Swing/Snatch/Clean & Press/OHS) -- alt. R/L
KB Figure 8 Upper Cut
KB Burpee
KB H2H Double Tap Swing

***
"Hire character. Train skill."
- Peter Schutz

Sunday 09/14/2008

W/U:
Bottom-to-Bottom Tabata Squats
8 rounds of 00:20 on, 00:10 off
Rest in bottom position of squat (that is, if you can call that "resting")

WOD
With a 16 kg KB, perform 21-15-9 reps of:
KB Snatch (R)
KB Snatch (L)
KB H2H Swing
KB Clean (R)
KB Clean (L)
KB Figure 8 Upper Cut

Time: 17:11

***
"The safest way to double your money is to fold it over once and put it in your pocket."
- Kin Hubbard

Monday 08/11/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
KB Snatch (R)
Pistol (L)
KB Snatch (L)
Pistol (R)
American KB Swing
Handstand Pushup

***
"If Heaven made him - earth can find some use for him."
- Chinese Proverb

Monday 07/21/2008

WOD
Courtesy of CrossFit Philly

"Estok"
21 KB Swings
21 KB High Pulls
21 KB Snatches
21 KB OH Forward Lunge (I did OH walking lunges instead)
9 Burpees

15 KB Swings
15 KB High Pulls
15 KB Snatches
15 KB OH Forward Lunge
15 Burpees

9 KB Swings
9 KB High Pulls
9 KB Snatches
9 KB OH Forward Lunge
21 Burpees

All reps are per arm (well, I suppose this excludes the burpees).

***
The following quote reminds me of people I've seen, and also never to become like them.

"It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more 'manhood' to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind."
- Alex Karras

Sunday 07/20/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
1-Arm Kettlebell Complex (R, then L)
Divebomber Pushup
Jumping Squat

***
"When one bases his life on principle, 99 per cent of his decisions are already made."
- Author Unknown

Saturday 07/19/2008

WOD
5 rounds of 10 reps each:
KB American Swing
KB Switching Hand Pushup
KB Figure 8 Upper Cut
KB H2H Double Tap Swing

***
"Venice is like eating an entire box of chocolate liqueurs in one go."
- Truman Capote

Tuesday 07/15/2008

WOD
5 rounds of 5 reps each:
Dead Stop KB Snatch (R)
Dead Stop KB Snatch (L)
Handstand Pushup
Dead Stop KB C&J (R)
Dead Stop KB C&J (R)
Divebomber Pushup

Here's a good article about the merits of the dead stop KB snatch (or extended KB snatch, as it's referred to here). Beginning the snatch from a complete halt, instead of hiking the KB back between the legs, does indeed add an element of difficulty to the movement. You ought to be confident with regards to your regular snatching ability (that sounded a little odd) before you attempt the extended KB snatch.

Swim Workout
W/U: 500 m
Drills/Skills: 500 m
Workout: Ladder -- 400 m, 30 s rest; 300 m, 20 s rest; 200 m, 10 s rest; 100 m free
C/D: 5 x 100 m with pool buoy, 100 m free (focusing on kicking turnover)

***
"We judge others by their behavior. We judge ourselves by our intentions."
- Ian Percy

Wednesday 07/10/2008

WOD
4 Rounds of:
10 American KB Swings
10 Regular Pushups
10 Russian KB Swings
10 Diamond Pushups
10 H2H KB Swings
10 Spider Pushups

Swim Workout
Warmup: 500 m stroke practice
Workout: Swim 1500 m easy (recovery day)
Cooldown: 500 m drills

***
"We now no longer camp as for a night, but have settled down on earth and forgotten heaven."
- Henry David Thoreau

Saturday 07/05/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
KB Snatch (R)
KB Switching Hand Pushup
KB Snatch (L)
KB Figure 8 Upper Cut

WOD
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:
American KB Swing
Plyometric Pushup

***
"A preoccupation with the future not only prevents us from seeing the present as it is but often prompts us to rearrange the past."
- Eric Hoffer

Wednesday 07/02/2008

WOD
5 Rounds of:
5 KB Snatches (R)
5 Pushups
5 KB Snatches (L)
5 KB Switching Hand Pushups
5 KB Overhead Squats (R)
5 Pushups
5 KB Overhead Squats (L)
5 Handstand Pushups

***
"If opportunity doesn't knock, build a door."
- Milton Berle

Tuesday 01/07/2008

WOD
5 rounds of:
10 American KB Swings
5 Burpees
10 Russian KB Swings
5 Burpees
10 KB Hand-to-Hand Swings
5 Burpees

WOD
50-40-30-20-10 reps of:
DB Russian Swing (17.5 kg)
Pushup
Double Under
GHD Back Extension

***
"Only two things are infinite, the universe and human stupidity, and I'm not sure about the former."
- Albert Einstein

Sunday 06/29/2008

WOD
3-6-9-12-15-12-9-6-3 reps of:
American KB Swing
Plyometric Pushup
KB Russian Swing/Catch/Goblet Squat
KB Switching Hand Pushup
KB Figure 8 Upper Cut
Double Under

WOD
Every minute on the minute, for 10 minutes:
3 Deadlifts (70 kg)
3 Dead Hang Pullups
10 Pushups

Rest 2 minutes, then:

Every minute on the minute, for 10 minutes:
2 DB Burpee/Squat Clean/Thruster Combos (35#)
6 DB Overhead Swings (45#)

***
Amen to this quote!

"Approach love and cooking with reckless abandon."
- Dalai Lama

Saturday 06/28/2008

WOD
3 Rounds of:
12 KB Snatches (L)
24 Pushups
12 KB Snatches (R)
24 American KB Swings
12 KB C&J (L)
24 Situps
12 KB C&J (R)
24 KB Figure 8 Upper Cut

***
"One measure of leadership is the caliber of people who choose to follow you."
- Dennis A. Peer

Thursday 06/26/2008

WOD
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee
Russian KB Swing
Pushup
KB Double Tap Hand-to-Hand Swing

WOD
1.5 mile run
3000 m swim (freestyle)
1.5 mile run

***
"The first human who hurled an insult instead of a stone was the founder of civilization."
- Sigmund Freud

Monday 06/23/2008

WOD
40-30-20-10 reps of:
American KB Swing
V-Ups
Overhead KB Walking Lunge (R/L)
Double Unders
L-Sit Hold (in seconds)

***
"Charm is the quality in others that makes us more satisfied with ourselves."
- Henri Frédéric Amiel