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

***

Tuesday 02/10/2009

It ought to be "high fat" diet, but I couldn't find a card that said that. Oh well. Yay for the Anabolic Diet.

WOD
"Betty"
5 rounds
12 Push Press (65#)
20 Box Jumps

Time: 8:13

Post-WOD WOD:
10-9-8-7-6-5-4-3-2-1
Pushup
V-up

WOD: NavySEALs.com CF WOD

Phase I: Preparation
Jump Rope 50 double unders. Warm up for Press Sequence w/ low weight, high rep press sequence until you reach failure, then rest 5 minutes

Phase II: Strength

Press 1-1-1-1-1 (65-70-75-80-85)
Push Press 3-3-3-3-3 (85-90-95-100-105)
Push Jerk 5-5-5-5-5 (95-100-105-110-115)

This linear progression in terms of the weight I used doesn't look quite right to me. I think I stopped sometime before the point where I would have been maxed out. I need to read up more on how to perform these workouts.

Phase III: Core:
100 four-count leg-levers, 100 four-count flutter kicks

***

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

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

***

Thursday 01/15/2009

Track Workout
1-mile warmup
Work Sets (LT pace): 400m - 800m - 1600m - 800m - 400m

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

WOD
NavySEALs.com CF WOD
Phase I: Preparation
Dynamic stretch then 100 push-ups

Phase II: Intensity
"For Time:"

21 - 15 - 9
Squat Clean Thruster 95lb
Burpees

Time: 14:02

Phase III: Core Development
3 Rounds (untimed):
30 Weighted sit up 45lb
20 Knees to elbows

Wednesday 01/14/2009

WOD
With 30# DBs, perform 20-15-10-5 reps of:
DB Full Squat Clean
DB Push Press
DB Front Squat
DB Renegade Row

Perform DB Bear Crawl (down and back) after each round.

WOD: CF Endurance
Choose ONE of the following sports
Swim, Bike, Run, C2
Goal is to use maximum effort for 2 min interval.
120:60 x 6
or 2 min on 1 minute off x 6

For this workout (Swim), I ended up doing 10 sets of 150m sprints with a minute's recovery in between.

WOD
NavySEALs.com CF WOD
AMRAP in 30 minutes:

5 Dead Lift 135lb (subbed 105#)
5 Power Clean 135lb (subbed 105#)
5 renegade row push-ups 35lb (subbed 30#)
5 pullups
run 200 meters (subbed 250 m row)

Total No. of Rounds: 9 + 2 pullups

Notes: Scale weight if necessary. The renegade row push-up is with a 35lb dumbbell (scale if nec). Each push-up is followed by a one-arm row with the dumbbell to your shoulder, while in the lean-and-rest position. So 1 renegade push-up is "down, up, row right, down, up row left" Hope that makes sense!).

The heaviest set of dumbbells are 30#s, so no choice there. I'm quite sure I can't consistently power clean 135# for reps so I did the WOD using 105# for both DLs and PCs (since I think the weight was supposed to be the same on both).

***
Random Page of the Day:
Most folks hate weighing themselves. Myself included. You might change your mind, though, with these neat-o bathroom scales! Bathroom Confessional, anyone?

Tuesday 01/13/2009

WOD
AMRAP in 20 min:
5 Shoulder Presses (65#)
10 Ring Dips
15 Pushups

WOD
NavySEALs.com CF WOD

Phase I: Jump Rope 50 double unders or 400 singles. 3 rounds: 10 lunges (each leg), 20 squats, 20 push-ups, 20 GHD sit-ups. Then:

Phase II: 2 rounds for time:
1000m Row (sub 8-minute bike)
50 Thrusters 65lb
40 Squats
30 Box Jumps
20 Jumping Lunges
10 Burpees
Rest 3 min, then repeat. Negative split on second round - 50 burpee penalty if not negative split!

Round 1: 12:09
Round 2: 11:53

Notes: High intensity MetCon. Coming out of the gate with rowing and thrusters will make this a challenging but fun workout. Burpee penalty is to keep you motivated second round.

***

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.

Friday 01/09/2009

WOD
I can't post this workout because it's Jenn's Secret (and diabolical) Surprise for next Saturday's Charge workout! Jenn, MG, Sandy and I tested it out today. All I can say is that it contained an exercise that I loathe greatly. But I actually surprised myself by knocking them out at a relatively consistent pace. Oh, and that my ass will be sore tomorrow.

Time: 32:13

WOD
NavySEALs.com CF WOD

"Run with Josh"

800m Run
21 Overhead Squats (95#)
42 Pull ups
400m Run
15 Overhead Squats
30 Pull ups
400m Run
9 Overhead Squats
18 Pull ups
800m Run

We subbed 4-minute biking for the 800 m run and 2 minutes for the 400 m run. It was snowing heavily while we were doing this workout, which made it impractical to run. Can't wait till the ergs get in!

Time: 24:30

***
A little snippet from an article on T-Nation that I found quite interesting:

Tricks of the Trade: Get Strong Fast!

Tactic #4: Small Loading

The idea of small loading was brought to my attention by Dr. Mel Siff, and it's another fine psychological mind game. It consists of loading the bar with small plates, and the more confusing the loading is the better.

Normally, if you wanted to load the bar to 225 pounds, most people would put two 45-pounders on each side. With this method, you might put two 25-pound plates, two 10-pound plates, and three 5-pound plates per side, and not necessarily in that order (or even in the same order on both sides).

And it works even better if you have a training partner loading the bar for you since it's harder to mentally calculate the weight.

This method removes the psychological intimidation factor that some people have. With "wheel increments," there's a psychological block that comes from the multiple 45's per side. For some reason, loading the bar with smaller plates is less intimidating and will put you in a more confident mindset.

Do you think this method might work for you? I've seen it work for others (for instance when Sharon F. deadlifted what she thought was 170#, until it turned out to be 185# -- somehow or other there was 5 pounds more on one side too, but that's another story). I've also knowingly loaded more weight on bars sometime for others to lift (without their knowledge, of course), and consequently witnessed them succeeding at weights they hadn't previously thought they could handle. Personally, when I'm working towards one-rep maxes, I also prefer not knowing exactly what's loaded on the bar, and just stepping up and attempting to lift it. That way I don't psych myself out with thoughts of the weight before even performing the lift!

***

Thursday 01/08/2009

Track Workout
W/U: 1 mile easy
Work Sets: 3 x 1,000 m @ LT pace (2:00/400 m)
Times: 4:53/4:56/4:54

Swim Workout
W/U: 500 m easy; 150 m @ 70%
Work Sets: 3 x 300 m
C/D: 500 m (alternating between 100 m with pull buoy/100 m stroke)

WOD
NavySEALs.com CF WOD:

5 Rounds for Time:
30 Box Jumps (24")
20 Thrusters (65#)
10 Deadlifts (185#)

Time: 27:23

***
Need to pop a quick protein snack on the go? Don't reach for protein bars -- while they may be decent on the protein front, they're frequently loaded with sugar and chemicals you can't pronounce. Try jerky instead. Mark's Daily Apple has a nifty recipe for making your own jerky! It'll definitely take a little more time, but you can make a big batch and freeze that. And you'll save some money too!

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?

Tuesday 01/06/2009

WOD
25 Wall Balls (14#)
25 Situps
10 Ring Dips (assisted with red band)
20 Knees to Elbows
30 Box Jumps
40 KB Swings (16 kg)
50 Wall Ball Situps (14#)
40 KB Swings
30 Box Jumps
20 Knees to Elbows
10 Ring Dips
25 Situps
25 Wall Balls

WOD: NavySEALs.com CF WOD
“Linda”

For time:
10.9.8.7.6.5.4.3.2.1
Deadlift 1.5x bodyweight -- used 135#
Bench 1x bodyweight -- subbed Push Press (105#)
Clean .75x bodyweight -- used 105#

Note: The clean is from the floor each time. In case there is any confusion, you must complete 10 deadlifts, 10 bench press, 10 cleans then move on to 9,9,9, and down the ladder.

Time: 25:28

***
Random Fact of the Day:
Over the course of American history, more of the consumed saturated fat has been from peanuts than any other source.

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.

Friday 01/02/2009

WOD: Navy SEALs CF WOD
"Badger"

50 Back Squat (body weight)
2x sandbag carry up and down 3 flights of stairs and 100m walk
40 Dead lift (body weight)
2x rope climb "hands only"
30 Bench press (body weight)
2x 400m sprint
20 Cleans from the floor (body weight)
1x 3 min wall sit
10 Push Jerk (body weight)

Notes: This workout is Alex's New Years Day workout at USCrossFit. He credits the workout to Marcus " Badger" Dedina of CrossFit Oahu who made him do it on his last day at CFO before joining USCrossFit as head coach. Scale weight and modify as necessary if equipment limited. If no sand-bag or stairs, you can hold two 30 pound dumbbells at chest height and step up onto a 10" object 40x and walk 40 paces. This will equal 1x. If you don't have a rope to climb then do 20 dead hang pull ups.

Weight used: 115# for all exercises; 65# for shoulder press (sub for bench press, since we don't yet have benches).

Time: 37:09

WOD
21-15-9 reps of:
Clean and Jerk (95#)
Barbell Rollout
Pullup

***
Random Fact of the Day:
According to suicide statistics, Monday is the favored day for self-destruction.

Friday 12/05/2008

WOD
From CrossFit Main Site (Thursday 081204):

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

The instructions for this workout were pretty ambiguous, so I performed the lunges with two 50# DBs (yes, in case you were wondering, they were pretty f%&*ing heavy) at the low carry position. Swings were performed with one 50# DB to full overhead lockout. Perhaps I hadn't noticed the need for torso stabilization as much with lighter weights, but I definitely felt it today. I think weighted lunges are a great exercise for developing core stability! Oh, and heavy weighted lunges beat weighted stepups any day in terms of Ass-Kicking Potential (AKP)*.

*A term created by Keith Wittenstein of CrossFit Virtuosity, and frequently used in the CrossFit circle to objectively quantify the Suck Factor of a particular movement.

Time: 10:42

WOD
From NavySEALS.com:

"Ladder of Death"

Thrusters (Rx'd: 65#)
Pull-ups

Ladder is for thrusters only. Starting with 25, then 20, then 15, 10, 5, then 10, 15, 20 and ending at 25. Do 10 pull-ups between each set of thrusters. Try to do unbroken sets of both thrusters and pull-ups. That is very challenging though, so if you can't then do as many as you can in the first set, then finish them off. Get into the habit of only resting for 3 breath cycles between broken sets.

Time: 17:20

This workout wasn't as daunting as I originally imagined it to be. It's kind of like a Mega-Fran, which was, well, a real treat since I'd done Fran only two days ago. I must say, 65# thrusters definitely feel really light, after using 95# for all my workouts. I was glad that the prescribed weight (for males) on the Navy SEALs site was 65# for this workout, since it allowed me to gauge the progress I'd made via consistent overloading.

Breakdown of Thrusters/Pullups:
25T/10P
10T/10T/10P
8T/7T/6P/4P
10T/8P/2P
5T/10P
10T/6P/4P
8T/7T/8P/2P
10T/10T/9P/1P
10T/8T/7T

If this workout ever reappears in the cycle, I'll try to minimize the number of breaks within sets of thrusters and pullups. I realized that I didn't exactly follow the instructions of performing as many reps as possible in the first set. My strategy instead was to break the entire set down into more manageable sets, which explains sets like 10T/8T/7T. It's probably wholly psychological, but it makes it seem far more doable.

***
"It is difficult to produce a television documentary that is both incisive and probing when every twelve minutes one is interrupted by twelve dancing rabbits singing about toilet paper."
- R. Serling