WOD 1
5 rounds of 7 sets of Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Post loads to comments.
Coaches notes: Increase the weight with each round. Barbell cannot rest on the ground, it is “touch and go”. You rest between rounds, this is not for time but for max weight. WOD from CF Regina
WOD 2
10-9-8-7-6-5-4-3-2-1
Deadlifts @ #225
Box Jumps 21"
Tuesday, December 15, 2009
Monday, December 14, 2009
Fully-Equipped Box
With the addition of the new bells, rings, and bands, we have a fully-functional box! Next stop: C2 Rower!
Next Papa WOD
Alright Dad... Here is your next WOD
Warm-up
75 Jump Rope
25 Jumping Jacks
25 Mountain Climbers
10 Medball Squat Cleans
WOD 1
Deadlifts 3x5
65, 75, 95
WOD 2
Each minute on the minute for 20 minutes:
5 Ring Rows
5 Push-ups
5 Squats
Finisher
KB Swing (1 pood)
Warm-up
75 Jump Rope
25 Jumping Jacks
25 Mountain Climbers
10 Medball Squat Cleans
WOD 1
Deadlifts 3x5
65, 75, 95
WOD 2
Each minute on the minute for 20 minutes:
5 Ring Rows
5 Push-ups
5 Squats
Finisher
KB Swing (1 pood)
Mimi WOD
Alright Mom, here is your first WOD
Warm-up
Walk 800m
Walk fast 400m
10 Weighted Shoulder shrugs
10 Toe touches (bend knees)
WOD 1
10 Front-Back Get-ups
WOD 2
10 Medball pick-ups
WOD 3
As many weights as possible in 4 minutes
Never-ending Box
Warm-up
Walk 800m
Walk fast 400m
10 Weighted Shoulder shrugs
10 Toe touches (bend knees)
WOD 1
10 Front-Back Get-ups
WOD 2
10 Medball pick-ups
WOD 3
As many weights as possible in 4 minutes
Never-ending Box
Papa WOD
Awesome job Dad!
Warm-up
50 Jump Ropes
10 Dips (toes on floor)
10 Push-ups
10 Medball squat cleans #20
WOD1
5-4-3-2-1
Thrusters (#35 KB)
Pull-ups
3:20
WOD2
4 Rounds for time
20 Calf raises
10 Lunges
5 Sit-ups
6:44 (old time 9:12!)
Finisher
20 DB swings (#20)
Warm-up
50 Jump Ropes
10 Dips (toes on floor)
10 Push-ups
10 Medball squat cleans #20
WOD1
5-4-3-2-1
Thrusters (#35 KB)
Pull-ups
3:20
WOD2
4 Rounds for time
20 Calf raises
10 Lunges
5 Sit-ups
6:44 (old time 9:12!)
Finisher
20 DB swings (#20)
Rest Day!
I'm still feeling yesterday's WO... One of the harder ones for sure.
D, m, and I are going to Rouge today for an early Christmas: 2 kettlebells and a set of rings!
D, m, and I are going to Rouge today for an early Christmas: 2 kettlebells and a set of rings!
Sunday, December 13, 2009
Today's WOD
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post time and load to comments.
25 Burpees
Body weight back squat, 15 reps
Post time and load to comments.
Saturday, December 12, 2009
Today's WOD
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time to comments.
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time to comments.
"We Believe" from CrossFit Silverback
A nice selection from CrossFit Sliverback:
CrossFit Silverback
To create a “Fitness Ministry”; a safe and professional environment that leads others to fully realize their potential through intensive and dedicated physical training with like minded athletes and personalized coaching.
We Believe:
CrossFit Silverback
To create a “Fitness Ministry”; a safe and professional environment that leads others to fully realize their potential through intensive and dedicated physical training with like minded athletes and personalized coaching.
We Believe:
Health is not a relative term: Our creator gifted us three treasures; our bodies, minds and souls and to misuse, abuse, or neglect any one of these diminishes them all .
We take responsibility for creating our own expectations and results: Society engineers all risk and challenge out of our lives and constantly markets a body and lifestyle image that only their latest pill or product can make possible. There is nothing a person can buy or eat that will replace a wasted life.
Results are directly proportional to focused effort: Coaches and trainers will give every effort to create the opportunities of excellence; the athletes must apply themselves with equal dedication to fully realize their potential.
All leadership is by example: We acknowledge all of our words and deeds impact others. Our actions must to empower or inspire others and never disappoint or discourage.
Listening is the greatest skill: It is impossible to lead someone anywhere unless you understand where they have been and where they want to go.
We are all athletes: no matter what our current physical condition: The human body is designed to run, hunt and fight and make more little hunter warriors. The training needs of an Olympian and grandparent differ by degree not kind.
I refuse to tiptoe through life, just to arrive safely at death.
I refuse to tiptoe through life, just to arrive safely at death.
Some Good Training Advice from Atomic Crossfit
From Atomic CrossFit:
Atomic CrossFit
Key Training Principles for Success at ACF
I have noticed a trend…..when people get competitive they do stupid things. It’s natural, and most of the time harmless. In our “box” however, it could completely derail your training. This is because we program aggressively; aiming to challenge the fittest athletes with an Rx workout. If athletes are not careful and do not take care of themselves by training smart…the results can become extremely negative.
The coaches at ACF have the difficult challenge of taking an average person and turning them into a competitive, hard charging, gut busting, lung burning, lactic loving beast. All while trying to maintain balance enough to keep them achieving consistent growth as an athlete.
We don’t always succeed.
What can, and has happened, is an injury, overtraining, burnout and other roadblocks that inhibit growth as an athlete. These are the results of neglecting some very key training principles, fundamental truths, really…..
Here they are:
1) Eat well
2) Rest
3) Scaling
4) Goals
5) Documentation
Eating Well
Diet is like religion…..you don’t talk about it with friends. Otherwise, you may not be friends after the discussion is over. There is a simple fact, “You cannot out-train a bad diet” If you are not eating foods that are good for you, your training will stagnate. Period. Some will try to train harder, longer, heavier and the result will be an athlete that is being crushed by little to no recovery due to lack of rest and subpar fuel and nutrients for recovery. Your fuel determines your speed of performance and recovery. Just think of the classic car analogy and it makes sense. Still though, many believe that this is a myth and are unwilling to change this facet of training and OVERALL HEALTH. This is where you make the difference in just about every fitness goal you have. FASTER,, STRONGER, LEANER all hinge on this fundamental truth. You are what you eat. If you want to make gains that few others are achieving, dial in your diet and everyone will wonder what the hell you are “taking” Simple…yet so hard.
Rest
Everyone knows that gains are made while resting. Still our CrossFit culture demands that we WORK HARD and COMPETE. Last time I checked, every 4th day is a rest day on the main site. This is good advice. Most that struggle with this truth want the rush of the workout and don’t feel “right” if they don’t get a workout in….these people are at risk of overtraining that can lead to many weeks of unwanted rest due to overuse injuries and overtraining. News flash! This is not a globo-gym split routine we are doing here. These are workout designed to test the fittest humans on earth….sure you get used to the intensity, and you recover better than you did when you started, but the key to long term consistency is your rest cycles…
Here is a recommendation even for the fittest of us:
3 On/1 Off - 2 On/1 Off
This gives you 5 workouts a week. Plenty. Then every 6th week make it an “unload week” and scale the workouts down significantly and only do 3 workouts that week. Communicate your unload weeks to your coaches and we can program specifically for these “rest” weeks.
Scaling
This is tough considering the magical (Rx) next to your name and the indication that you are going hard and heavy!. We all love it and should strive for it. However, there are times to scale. I just mentioned unload weeks….also scaling should happen during rehab of an injury or a problem with technique. Make sure to understand that scaling is not an indication that you are not training hard. It is an indication that you are training smart if you are established as an “Rx” athlete. Make sure to understand the concept of scaling completely. Scaling can indicate alternate sets, reps and even movements in some cases. Always clear your scaling with the coach, and outline what your concerns are in the workout. This will ensure the best movements are used and your workout will be as effective as it can be….even when needing to scale.
Goals
You need training goals. If you do not have these goals outlined. Do it now. If you have a goal and have written it down, it should have several critical qualities:
1) Measurable, Quantifiable, Objective
2) Realistic
3) Performance based
4) Deadline
Atomic CrossFit
Key Training Principles for Success at ACF
I have noticed a trend…..when people get competitive they do stupid things. It’s natural, and most of the time harmless. In our “box” however, it could completely derail your training. This is because we program aggressively; aiming to challenge the fittest athletes with an Rx workout. If athletes are not careful and do not take care of themselves by training smart…the results can become extremely negative.
The coaches at ACF have the difficult challenge of taking an average person and turning them into a competitive, hard charging, gut busting, lung burning, lactic loving beast. All while trying to maintain balance enough to keep them achieving consistent growth as an athlete.
We don’t always succeed.
What can, and has happened, is an injury, overtraining, burnout and other roadblocks that inhibit growth as an athlete. These are the results of neglecting some very key training principles, fundamental truths, really…..
Here they are:
1) Eat well
2) Rest
3) Scaling
4) Goals
5) Documentation
Eating Well
Diet is like religion…..you don’t talk about it with friends. Otherwise, you may not be friends after the discussion is over. There is a simple fact, “You cannot out-train a bad diet” If you are not eating foods that are good for you, your training will stagnate. Period. Some will try to train harder, longer, heavier and the result will be an athlete that is being crushed by little to no recovery due to lack of rest and subpar fuel and nutrients for recovery. Your fuel determines your speed of performance and recovery. Just think of the classic car analogy and it makes sense. Still though, many believe that this is a myth and are unwilling to change this facet of training and OVERALL HEALTH. This is where you make the difference in just about every fitness goal you have. FASTER,, STRONGER, LEANER all hinge on this fundamental truth. You are what you eat. If you want to make gains that few others are achieving, dial in your diet and everyone will wonder what the hell you are “taking” Simple…yet so hard.
Rest
Everyone knows that gains are made while resting. Still our CrossFit culture demands that we WORK HARD and COMPETE. Last time I checked, every 4th day is a rest day on the main site. This is good advice. Most that struggle with this truth want the rush of the workout and don’t feel “right” if they don’t get a workout in….these people are at risk of overtraining that can lead to many weeks of unwanted rest due to overuse injuries and overtraining. News flash! This is not a globo-gym split routine we are doing here. These are workout designed to test the fittest humans on earth….sure you get used to the intensity, and you recover better than you did when you started, but the key to long term consistency is your rest cycles…
Here is a recommendation even for the fittest of us:
3 On/1 Off - 2 On/1 Off
This gives you 5 workouts a week. Plenty. Then every 6th week make it an “unload week” and scale the workouts down significantly and only do 3 workouts that week. Communicate your unload weeks to your coaches and we can program specifically for these “rest” weeks.
Scaling
This is tough considering the magical (Rx) next to your name and the indication that you are going hard and heavy!. We all love it and should strive for it. However, there are times to scale. I just mentioned unload weeks….also scaling should happen during rehab of an injury or a problem with technique. Make sure to understand that scaling is not an indication that you are not training hard. It is an indication that you are training smart if you are established as an “Rx” athlete. Make sure to understand the concept of scaling completely. Scaling can indicate alternate sets, reps and even movements in some cases. Always clear your scaling with the coach, and outline what your concerns are in the workout. This will ensure the best movements are used and your workout will be as effective as it can be….even when needing to scale.
Goals
You need training goals. If you do not have these goals outlined. Do it now. If you have a goal and have written it down, it should have several critical qualities:
1) Measurable, Quantifiable, Objective
2) Realistic
3) Performance based
4) Deadline
The classic goal of “I want ripped abs” is a goal of sorts, but not necessarily measurable, performance based or has a deadline as written. It definitely does not meet the goal qualities above. Here is an example of a well defined goal.
“I want to achieve a CrossFit Total Score of 800 or greater by 1 October 2009.” (Assuming you are not a 72 yr old, 102lb, female! )
This leaves little to chance when 1 October roles around and you are evaluating whether or not you reached your goal. Communicate your goals with the coaching staff so we can include additional training advice and drills to assist with your achievement of these milestones.
Documentation
Everyone has a book on the shelf at ACF. Use it. End of discussion. How else can we track progress toward said goals? Guess work? Nope. CrossFit is about measurable fitness. Start measuring.
Finally,
I understand that we all have our own perspective of fitness and “what we are capable of” ….forget it…..become coachable and approach CrossFit as a lifelong endeavor of health and fitness and maybe your perspective will change to include some vegetables and rest.
Otherwise, you have been educated in the principles of consistent success at ACF. If you choose to over-train, neglect your diet and ignore coaching recommendations regarding scaling and other facets of fitness, you do so risking the long-term efficacy of the program.
“I want to achieve a CrossFit Total Score of 800 or greater by 1 October 2009.” (Assuming you are not a 72 yr old, 102lb, female! )
This leaves little to chance when 1 October roles around and you are evaluating whether or not you reached your goal. Communicate your goals with the coaching staff so we can include additional training advice and drills to assist with your achievement of these milestones.
Documentation
Everyone has a book on the shelf at ACF. Use it. End of discussion. How else can we track progress toward said goals? Guess work? Nope. CrossFit is about measurable fitness. Start measuring.
Finally,
I understand that we all have our own perspective of fitness and “what we are capable of” ….forget it…..become coachable and approach CrossFit as a lifelong endeavor of health and fitness and maybe your perspective will change to include some vegetables and rest.
Otherwise, you have been educated in the principles of consistent success at ACF. If you choose to over-train, neglect your diet and ignore coaching recommendations regarding scaling and other facets of fitness, you do so risking the long-term efficacy of the program.
We want you to succeed.
Coach Jim
(From Atomic CrossFit)
(From Atomic CrossFit)
Friday, December 11, 2009
New Schedule
***Changed schedule for everyone stopping by this Sunday at 1:30***
Saturday: Garage WOD (I will do this at the HS weight room... Let me know if you want to join...)
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time to comments.
Saturday: Garage WOD (I will do this at the HS weight room... Let me know if you want to join...)
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Post time to comments.
Sunday:
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post time and load to comments.
Monday: Rest Day
Tuesday: Garage WOD
5 rounds of 7 sets of Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Post loads to comments.
Coaches notes: Increase the weight with each round. Barbell cannot rest on the ground, it is “touch and go”. You rest between rounds, this is not for time but for max weight. WOD from CF Regina
Wednesday:
For Time
400m Walking Lunge
Post time to comments.
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Post time and load to comments.
Monday: Rest Day
Tuesday: Garage WOD
5 rounds of 7 sets of Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Post loads to comments.
Coaches notes: Increase the weight with each round. Barbell cannot rest on the ground, it is “touch and go”. You rest between rounds, this is not for time but for max weight. WOD from CF Regina
Wednesday:
For Time
400m Walking Lunge
Post time to comments.
I'll do this at the HS Track
Thursday: (If I don't go to Sport Fit)
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Post rounds completed to comments.
Friday:
Climbing at VA
Thursday: (If I don't go to Sport Fit)
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions
Post rounds completed to comments.
Friday:
Climbing at VA
Thursday, December 10, 2009
Next Papa WOD
Warm-up
Jump rope x50
10 Dips
10 Push-ups
10 Medball squat cleans
WOD #1
5-4-3-2-1
DB Thrusters 20#
Pull-ups
WOD#2
4RFT
20 Calf raises
10 Lunges
5 Sit-ups
Finisher
20 DB Swings #20
Jump rope x50
10 Dips
10 Push-ups
10 Medball squat cleans
WOD #1
5-4-3-2-1
DB Thrusters 20#
Pull-ups
WOD#2
4RFT
20 Calf raises
10 Lunges
5 Sit-ups
Finisher
20 DB Swings #20
Today's WOD
Deadlift 1-1-1-1-1-1-1 reps
185,215,235,285,315,335,345,355,365,375,345
375# (I ran out of weight and space on the bar... the #5's fell off)
Complete as many rounds as possible in ten minutes of:
7 Medball squat cleans
7 Pushups
17+MBSC
Tuesday, December 8, 2009
Schedule
Wednesday: Papa WOD; Rest Day
Thursday: Maybe SportFit or (more likely) Garage WOD
Deadlift 1-1-1-1-1-1-1 reps
Complete as many rounds as possible in twenty minutes of:
7 Medball squat cleans
7 Pushups
Friday: Climbing at VA
Saturday: Garage WOD (I will do this at the HS weight room)
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
Sunday: Rest Day
Monday: Garage WOD
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
Body weight back squat, 15 reps
Tuesday: Garage WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Push Jerk 5-5-5-5-5 reps
Next Papa WOD
Warm-up
Jumping Rope x50
50 Jumping Jacks
5 OHS with broomstick
5 Back Squats
5 Front Squats
WOD#1
Deadlift 3x5
65, 65, 75#
WOD#2 3RFT
20 Step-ups
10 Sit-ups
Finisher
Max Ball Slams 1 min.
Jumping Rope x50
50 Jumping Jacks
5 OHS with broomstick
5 Back Squats
5 Front Squats
WOD#1
Deadlift 3x5
65, 65, 75#
WOD#2 3RFT
20 Step-ups
10 Sit-ups
Finisher
Max Ball Slams 1 min.
Welcome to the Garagemahall
My garage is now ready to host CrossFit styled WODs...
This site will become the home for anything connected to my box.
Tonight's WOD:
#1
Elizabeth
21-15-9
Squat Cleans
Dips
#2
100 Sit-ups for time
No rings yet... So I'm subbing dips on the squat stands.
Post times to comments.
This site will become the home for anything connected to my box.
Tonight's WOD:
#1
Elizabeth
21-15-9
Squat Cleans
Dips
#2
100 Sit-ups for time
No rings yet... So I'm subbing dips on the squat stands.
Post times to comments.
Tuesday, September 8, 2009
The last few days...
Wednesday 9/2
Rest Day...
Thursday 9/3
Sportfit tonight!
WOD 1
Max Tire flips in 1:30
16
WOD 2
1000m Row
3:46?
WOD 3
G.I. Jane
5 Rounds
10 Wall Climbs
OH Plate Lunges (45#)
10 Tire Jumps
13:??
Finisher: 50 Pull-ups
Friday 9/4
Rest Day
Saturday 9/5
Sunday 9/6
Monday 9/7
Backpacking in the Smokeys
~70# Pack, +/- 4k ft. ~18 mi.
Tuesday 9/8
Rest Day
Whew... I need to catch up!
Rest Day...
Thursday 9/3
Sportfit tonight!
WOD 1
Max Tire flips in 1:30
16
WOD 2
1000m Row
3:46?
WOD 3
G.I. Jane
5 Rounds
10 Wall Climbs
OH Plate Lunges (45#)
10 Tire Jumps
13:??
Finisher: 50 Pull-ups
Friday 9/4
Rest Day
Saturday 9/5
Sunday 9/6
Monday 9/7
Backpacking in the Smokeys
~70# Pack, +/- 4k ft. ~18 mi.
Tuesday 9/8
Rest Day
Whew... I need to catch up!
Tuesday, September 1, 2009
Today's WOD
Sportfit Tonight!
1st WOD
"Better than Yesterday" 3 Rounds
800m
4 Tire Flips 500#
4 Plank Walks
1 Rope Climb 15'
16:06
2nd WOD
Max. Wattage C2
564
ug.
3rd WOD
Man Dynamax Slams 2:00
67
I am confident that I had more... High Skool kid counted.
But does it really matter? I'll pony up next time and show, not talk.
1st WOD
"Better than Yesterday" 3 Rounds
800m
4 Tire Flips 500#
4 Plank Walks
1 Rope Climb 15'
16:06
2nd WOD
Max. Wattage C2
564
ug.
3rd WOD
Man Dynamax Slams 2:00
67
I am confident that I had more... High Skool kid counted.
But does it really matter? I'll pony up next time and show, not talk.
Monday, August 31, 2009
Today's WOD
1st WOD
Complete as many rounds as possible 20 minutes of:
40 pound Dumbbell Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
14 Rounds +5 Thrusters
2nd WOD
1 hr. Power Yoga
Complete as many rounds as possible 20 minutes of:
40 pound Dumbbell Thruster, 5 reps
45 pound Hang Powercleans, 7 reps
45 pound Sumo Deadlift High-pull, 10 reps
14 Rounds +5 Thrusters
2nd WOD
1 hr. Power Yoga
Sunday, August 30, 2009
Saturday, August 29, 2009
Thursday, August 27, 2009
Today's WODs
Tonight at Sportfit...
1st WOD
Overhead squat 1-1-1-1-1-1-1 reps
115#
2nd WOD
Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Airsquats
17:37
1st WOD
Overhead squat 1-1-1-1-1-1-1 reps
115#
2nd WOD
Barbara
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Airsquats
17:37
Wednesday, August 26, 2009
Today's WODs
Very tired today... Not a great workout today, but it will be $ in the bank later.
1st WOD
Death by 10 m
12 +12 ug.
2nd WOD
Cindy
16 Rounds ug.
1st WOD
Death by 10 m
12 +12 ug.
2nd WOD
Cindy
16 Rounds ug.
Tuesday, August 25, 2009
Today's WODs
Sportfit tonight!
1st WOD
10,9,8,7... 4,3,2,1
Power Cleans @ 105
Rig Dips (Band Assisted)
Wall Ball @ 16#
13:37?
2nd WOD
3x400m 1 min rest inbetween
1:28, 1:29, 1:30
3rd WOD
5 Pushups
10 Situps
15 Air Squats
3:13
1st WOD
10,9,8,7... 4,3,2,1
Power Cleans @ 105
Rig Dips (Band Assisted)
Wall Ball @ 16#
13:37?
2nd WOD
3x400m 1 min rest inbetween
1:28, 1:29, 1:30
3rd WOD
5 Pushups
10 Situps
15 Air Squats
3:13
Monday, August 24, 2009
Sunday, August 23, 2009
Saturday, August 22, 2009
Today's WODs
1st WOD
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
As Rx'd
11:28
Learned how to do kipping pull-ups... Unbroken until 15!
2st WOD
2x Repeats by Time 2x12min, Rest 2 min Between intervals
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
As Rx'd
11:28
Learned how to do kipping pull-ups... Unbroken until 15!
2st WOD
2x Repeats by Time 2x12min, Rest 2 min Between intervals
Friday, August 21, 2009
Today's WODs
Thursday was a rest day...
Had my first day of work and the Open House. Tired.
Friday
Warmup
1st WOD
2nd WOD
Karen
Wednesday, August 19, 2009
Today's WODs
I took it easy today and just went to SportFit.
1st WOD
Warmup
35# Plate Push x20 for time
3:13?
2nd WOD
180 Degrees of Seperation
5 Rounds for Time
- 20 Burpees
- Run to spot outside
- 20 Calf Raises (rest)
- Run to new spot
- 20 Alternating jump lunges
- Return for Burpees
20:02 (?)
3rd WOD
AMRAP 12 min.
20 X-Mountain Climbers
20 Spiderman Lunges
20 Supermans
11(40)
Monday, August 17, 2009
Today's WODs
1st Workout
CrossFit
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
I just jumped rope rather than DUs; Good practice because I can't even remember the last time I did that.
2nd Workout
I'm looking for alternatives to Tabada Treadmill; hill sprints might be good.
3rd Workout
Bouldering
I just got some new jibs. Climb and set new feet fro the problems.
Wednesday, December 24, 2008
Training Update
Last week was good; 39 miles and everything felt good.
So far, this week has been going well too. The highlight was my first "real" long run; an 18 miler at Clear Creek MetroPark. That is a terrific trail system. Good hills, trails are in great shape, and it's very scenic.
I did a good job with fueling. Every hour I had about 8 oz. of Gatorade and a Strawberry Clif Shot. No stomach issues! I also walked for fueling; it only took 2-3 minutes each time without being rushed to get everything I needed.
In terms of strategy, I walked only very short segments on the steepest of grades. The energy and abuse saved from my Achilles were well worth it!
Its funny to think that my longest "long run" for my first marathon was only 18 miles. I know I'll be ready.
Today I had a great 6 mile run in a downpour and practiced for about an hour.
Monday, December 15, 2008
6 miles...
Not a big deal to some, but I ran a great 6 mile time tonight... 51 minutes. Went to Sportfit right afterward; good workout there too. Didn't need the puke spot. Whew!
I had some other things to write, but I already forgot! ug.
Sunday, December 14, 2008
Post Run
It was a good run... 12 miles in 1:45. Di did well too, especially when considering she has had a rough first trimester! I'm thankful we had a chance to spend the afternoon together.
My practice is getting stronger too. I've reached the point of my training where maintaining flexibility is critical to keeping injuries at bay (and to continue healing my Achilles!). It might sound goofy to some serious practitioners, but the Yoga for Runners is a nice 15 min. way to release at the end of a run. I've used it 5 or 6 times and have already noticed a difference.
The rest of this week should not be too hard; 36 mi., 2 w/o's @ Sportfit, climbing, and yoga...
Long Run
Keeping my training interesting is always a challenge... Today, Di and I are going to Highbanks Metropark so I can get in my long run for the week. I have just finished my base training phase and am now beginning to build. Today should not be too bad, only 12 mi; two laps of the main trail system.
Running with my ipod has helped. Podrunner has been especially motivating; DJ Steveboy has mixed up some nice tunes lately and I am grateful.
Onward and Upward!
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