How long was your workout today?

500m row. 1:24.5. Always room for improvement.

Crossfit as Sport

http://journal.crossfit.com/games2009/

The above is a link to the 2009 Crossfit games. Parts 1 and 10 are free. It is a nice look at the sport of Crossfit, the sport of fitness.

Fran 21-15-9 of 95lb thrusters and chest to bar chin-ups

http://vimeo.com/8337622

This is a "named" workout in the Crossfit community. It is called Fran. It is one of the most physically and mentally taxing workouts in Crossfit. It is also probably the most popular. A thruster is a front squat into a press in one motion. My time was 5:41. The top dogs in Crossfit complete this version of Fran in the area of 3 mins, sometimes even faster. I did this same workout in July 2008 in 6:49. So while my time isn't competitive with best in the sport of Crossfit, I had a nice improvement and hope to see moe improvement the next time I do it.

the workout is

21 thrusters 95lbs

21 chest to bar chin-ups

15 thrusters 95lbs

15 chest to bar chin-ups

9 thrusters 95lbs

9 chest to bar chin -ups

The beautiful part about Crossfit is that it is scalable to all levels of fitness. Anyone can do this workout it would just be a slightly modified version. For example a lighter weight can used on the thrusters and regular chin to bar chin-ups can be used. If one is not able to do chin-ups, bar rows or ring rows can be used.

Couple of AMRAP workouts

AMRAP 315lb Deadlift in 75 seconds

AMRAP muscle-ups in 150 seconds

don't be a stat

http://crossfitsweatshop.com/2009/11/13/dont-be-another-stat/

Get with a program that you can stick with for the new year and will actually enjoy doing.

BIG DAWGS CHAMPIONSHIP SERIES # 2

BIG DAWGS championship series, is basically like an online Crossfit season. It is put on by James FitzGerald, an icon in the Crossfit community. The workouts are selected and everyone must submit video of themselves completing the workouts. The points from Series #1 will be added to your points from Series # 2 and the same for Series 3 and 4. This weekend was Series 2.

The workouts were as follows:
Workout 1:
For power ratio:
Row 800 m

My time was 2:27. My avg watts was 449. My body weight is 186. 449/186= 2.4. This is my power ratio.


rest 5 min
Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1



My time was 4:48. This won't be competitive with the best of the Big Dawgs. I stink at these movements and they are a work in progress. Considering this workout would have taken me ~12mins as recently as 6 months ago I think my progress in the overhead movements is good. Will continue to plug away.


rest 5 min
Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees

I completed 55 reps. A little more mental toughness and 60 was possible. The cumulative effect of all 3 WODS started to add up halfway through this WOD.








rest 240 min
Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders

The Paleo Diet

http://www.thepaleodiet.com/index.shtml

This is the diet I try my best to follow. It is not always perfect but when I do follow it strict, I feel and perform much better. It is a good website with lots of information.

day 38/45

Run 1 mile
(Athlete must increase speed and intensity per 400 m so that last 400 m is the same speed as your 90 percent 400 m)I.E. 60,70,80,90 percent
6:14 very hard to get to 90% the last 400m.

Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
8 sets, 9 next time

Rest 3 min
Run 1 mile
(Reverse order of 1st mile...400's in 90,80,70,60 percent efforts)
6:54 couldn't get to 90 right away. kind of a mental block knowing that 1200m was still to come
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
completed all 6

Rest 3 min
Run 1 mile as cool down, focus on form..keep effort below 80 percent

OPT Big Dawgs Online Comp is 8 days away. Looking forward to it.

day 37/45

Training:

#1
A1. Front Squat - 1,1,1,1,1; rest 240 sec
A2. AMRAP Chin Ups - 5 sets; rest 240 sec

FS- 225,245,260,267(F), 245
chins- 38(PR), 35, 28,28,24 - total 153. I used the chin breaks vertical plane standard. pleasantly surprised at the # of chins today.

In warm-up felt great on the FS and felt primed to set a PR. I did not account for how the kipping chins would make my legs just tired enough not to have the hip explosion needed.

rest 8+ hours

#2
5 rounds for time;
12 KBS - 1.5pd/1pd
12 knees to elbows
21 double unders

part 2: 6:51.
kicked the rope out of my hands 3 times on rd 4, cost me a low 6 min. K2E had a couple breaks due to grip.

post loads for part 1 and time for part 2 to comments

day 36/45

Training:
A1. Power Clean @ 11X0; 2-3 x 3; rest 180 sec
A2. Bench Press @20X0; 2-3 x 3; rest 180 sec
B1. KBS - 2pd/1.5pd amrap in 30 sec x 3; rest 90 sec
B2. HSPU @ 2020; amrap in 30 sec x 3; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 2; rest 45 sec b/t arms

PC- 3x195, 3x195, 2x205
BP- 3x215 3x225, 2x235

KBS- 16,17,16
HSPU 5,5,4 - I stink at HSPU but the tempo made it even tougher.

I don't have DB's so missed out on part c.

day 34/45

Training:
Sprint Row 30 sec @ 100% effort
Rest 2 min x 5
Rest 7 min
AMRAP Double Unders in 1 min
Rest 1 min x 5

find your avg watts for the 150 sec of work in rowing; divide that avg number by your body weight in lbs; post this score to comments
record your total double under reps for 5 minutes of work; post score to comments
(goal is high speed effort for both modalities)

sprint rows - avg watts for each565/585/585/595/565. avg=579. bwt=188 score =3.08

du's 109/84/66/74/74. total =407. cardio was good, shoulders got fried and I couldn't keep the rope going. started with 89 in a row which I think is a pr.

day 33/45

Dead Lift - build quickly to a heavy 1; not a 1RM effort
+
Hang Power Clean - build quickly to a heavy 2; not a 2RM effort
+
Press - build quickly to a heavy 3; not a 3RM effort
+
Grace practice - power clean and overhead touch and go reps
(choose a weight you can perform 5 manageable but challenging reps; rest 1 min; repeat 6 times; work on speed and good reps!)

post loads and notes to comments

deadlift 1x415 pr is 442
HPC- 2x165. felt good maybe should've went a bit higher but wanted perfect form so stopped here.
press- 3x145

grace practice --135,145,145,155,155,155. Felt really good here. The weight went overhead easier than I expected. I think all the jerk practice is teaching me to get that weight overhead with some hip drive.

day 32/45

Training:

7 sets for total time:
10 chest to bar chin ups
15 ring dips
20 box jumps - 20/14"
25 air squats
rest 2 min b/t sets

post total working time to comments
goal is high speed; try not to fraction

1:42, 1:56, 2:06, 2:28, 2:11, 3:39, 3:21

total time 17:23.

Quit Now

Quit Now

written by Jon Gilson of AgainFaster (againfaster.com)

Most days, I don’t ram the virtues of Crossfit down your throat. Today is not one of those days.

If you’re at a commercial gym, I want you to quit. Hell, you want you to quit. You just don’t know it yet.

Last time you were in Buff Joe’s Spandex-O-Rama, you were probably working out alone. You were listening to Kelly Clarkson belt out a tune somebody else wrote, and you kept losing the pull-up bar to some meathead who was using it to stretch.

It took you an hour to do a workout that takes 20 minutes because you had to wait to get the 30s from a pre-teen doing quarter-range tricep kickbacks. Screw that.

Quit now.

The transition isn’t easy--after my first Crossfit workout, I walked funny for a week.

Suck it up, Sunshine. Paying your dues is well worth the effort. Our methods will give you tremendous returns in motivation, work capacity, strength, and coordination.

Working out does not have to be a solitary slog through the machine minefield. There are future Crossfitters all over the country who are currently hooked to their iPod, standing on a treadmill, staring at a 5-inch TV, wondering why they’re not getting any better at anything.

The solution? Unplug all that sh*t. Come workout with people. All the computer programming in the world can’t replicate the motivation you’ll get from watching the guy next to you work harder and longer than you ever thought possible. In a few months, you’ll be competing at his level.

I tell my friends about our workouts.

“Today, we did Angie. 100 pullups, 100 pushups, 100 situps, 100 squats. Took about 25 minutes.”

This usually results in the “Holy Sh*t” stare. This is where your friend/girlfriend/mom/boss looks at you like you just told them that you believe euthanasia is a viable method of population control.

I love the stare.

The reason you get it is the numbers you just spat out. We think nothing of doing 100 of anything, because we do it all the time. Crossfit builds amazing work capacity quickly. There’s no magic trick involved. The human body can produce a staggering volume of work. Getting it to do so requires repeated attempts at doing more work than you did the last time out.

Try to do 100 pushups. You’ll end up breaking them down into multiple sets of 5 or 10 or 15. Next time you try, you’ll do sets of 15 or 20. A few months down the road, 100 straight pushups will just be a momentary respite from those nasty pull-ups, and you’ll thank God for every rep.

Your superhuman work capacity will transfer to every physical activity you undertake. Suddenly, running a 5k feels like the saddest little workout you ever did. Baseball doesn’t even seem like a sport, and football games are over before you get a chance to break a decent sweat. Your resting heartbeat will hover in the low 60s, and you’ll be able to hold sustained aerobic activity for hours.

You’ll also be stronger than you’ve ever been in your life. We practice the most effective lifts in the world—the snatch and the clean and jerk. Each of these movements is a full-body lift that requires power and coordination to complete. The weight goes through an unparalleled range of motion extremely quickly. This results in huge power output and work volume, and a whole boatload of strength. Check out “A Physics Lesson” for further explanation.

Coordination comes from all aspects of the Crossfit experience. You’ll learn handstands, kipping, dips, muscleups, and a myriad of other gymnastics skills. Spatial awareness, balance, and agility will result. You’ll be a more effective athlete in every sport you try, because the learning curve for new skills will flatten significantly—you’ll already have all the building blocks you need.

Crossfit is not easy. You’ll pay for your gains in sweat and skin. Nonetheless, you’ll get better week after week and month after month, with no end in sight. You’ll do it with a great community of athletes who live for every moment of endorphin-induced bliss, and you’ll love every second.

Call your gym and cancel your membership. Come out to Albany CrossFit, or stop by any of the Crossfit Affiliates. We’ll show you what you’re missing, and I guarantee you won’t ever want to go back.

day 30/45

A1. Medium Grip Bench Press @ 40X0; 4-6 x 4; rest 30 sec
A2. DB Walking Lunges @ 1010; 6-8/leg alt'ing x 4; rest 30 sec
A3. Supinated Strict Chin Ups Unweighted @ 52X1; amrap x 4; rest 30 sec
A4. DB Back Extensions @ 4022; 8-12 x 4; rest 120 sec

a1. 185, 200, 210, 215
a2. 25,35,25,25 - using 25lb plates
a3. 11,8,8,8
a4. 8 x 10lb plate x 4

day 29/45

Power Snatch/OHS/Snatch Balance - 1.2.3
(start where you wish, take only 45 sec after each set, add no more or no less than 5# per set; how far can you go?)
+
Split Jerk - 3,3,3,3,3; rest as needed b/t sets
(moderate effort; work on landing)
+
"Annie"
50,40,30,20,10 rep rounds for time;
Double Unders
Anchored Sit Ups

PS/OHS/Snatch Balance
110,115,120 125(F) lost it forward on Snatch Balance. Wrist fatigue came fast with the short rest.

Split Jerk- 115,125,135,150,155. This moderate work was helpful in figuring a few things out.

Annie - 3:55. (PR) Everything unbroken.

day 28/45

day 28/45

Training:
3 sets:
12 SDLHP - 60% BWT
Row 90 sec @ 2K row race pace
rest 2 min

used 115lbs. all SDLHP were unbroken. 500/m row pace was 142.8, 143, 142.8
+

3 sets:
12 thrusters - 50% BWT
60 sec double unders
2 min rest
WOW!. This is was tough. used 95lbs for thrusters. Had no energy for double unders. Reps for DU's were 62,75, 65. This was extremely difficult.

+
3 sets:
15 chin ups unbroken
20 box jumps - 20/14" unbroken
rest 30 sec

Chins were easy. box jumps were slow steady.

This workout as a whole was an absolute smasher.

Highlights from the Weekend doubles Sunday

part 2:
Row 3000 m @ damper 7
Score = ave watts over 3000m divided by your body weight in lbs
(ex. 340 watt ave/170 lbs = score of 2.0; high score wins)

time was 10:37.7. my watt avg = 291, bwt=188. score =1.55. Pretty pleased with this effort. I rowed 2k at the NE Quals in 6:59. I was at 7:03 at the 2k mark here and still had plenty in the tank. Excellent improvement in 5 months.

Highlights from the Weekend doubles Saturday

part 1:
A1. OHS @ 32X1; 4-6 x 4; rest 120 sec
notes - ass to grass == finished with a 6x125. good step forward on this lift for me.

rest 8+ hours

part 2:
light jog - 30 sec
90% high effort run - 30 sec
walk - 30 sec
repeat 10 times
maintain same high output speed for run for middle 30 sec
this way of running is an excellent way to improve times and form, by set 7 and 8 I was gassed.

Turkey

This turkey was fast, but I caught him during my 4th sprint in today's WOD. Not quite fast enough!!!

day 23/45

day 23/45

Training:
1 min interval runs
(1st 20 sec increasing speed to top speed by 20 sec; 2nd 20 sec maintenance at top speed; 3rd 20 sec decreasing speed from 40-60 sec)
rest/walk 3 min; repeat 8 times

these runs are increasing efforts from 0-20s (80....100%), very high effort from 20-40s (100%) and decreasing effort from 40-60s (100...80%); goal is to understand different speeds to enable to shift gears as needed when needed;

all 8 runs felt good. Running is a skill I feel comfortable with, especially sprinting.
Rest day tomorrow and doubles on Sat & Sun.

day 22/45

part 1:
Press - build quickly to a 1RM got to 155. recent PR is 163
+
Split Jerk - build with as much time as needed to a 1RM got to 205 . recent PR is 215
+
Dead Lift - 60% 1RM; 8 sets of 2; rest 45 sec b/t sets - focus on explosive concentric, these are not touch and go reps, reset at bottom each time

rest 4+ hours

part 2:
5 sets;
20 unbroken chest to bar chin ups with speed
10 sec rest
AMRAP Burpees in 30 sec - DO NOT pace these
rest 90 sec

could not do it exactly as written. Had to break up the CTB chins starting in RD 3.
burpees per round - 14,13,13,12,12

day 19/45

day 19/45

Training:

WOD 3:
5 rounds for time;
40 unbroken double unders
25 unbroken chin ups


chin breaks vertical plane for chin ups

25:33. lots of time resting before taking on the chin-ups to ensure they were unbroken. Made a huge mistake and started too early on round 3 and only got 12 chins, so had to rest again then hit the 25 in a row. Probably cost me 4-5 minutes.

rest 6+ hours

WOD 4:
""Karren"
150 wall balls - 20#/14# to 11ft

10:17. 11ft target made it harder on my shoulders.

Wall Ball Demo:
http://media.crossfit.com/cf-video/CrossFit_Wallball.mov


4 workouts in 2 days has me wiped out.

day 18/45

Training:
(4 workouts for total time in 2 days)

WOD 1
for time:
50 reps - split jerk - 165#/105# - from rack
(when you fraction reps, i.e. rack bar on rack or drop to gound you have to perform 10 toes to bar)

done at 10:15am . 17:04. 7 breaks and 70 Toes to bar. Overhead movements are a definite weakness, glad to work them.

rest 8+ hours

WOD 2
"Tyler"
5 rounds for time;
7 muscle ups
21 SDLHP - 95#/65#

done at 3:30 pm. 38:17. This was far from a competitive time, but it was my first WOD doing legit full extension muscle-ups so it was ok.

post times for each WOD and total time for the 2 WODs today to comments
arms at full ext at top and bottom of muscle ups
shins to chin for SDLHP
you must bring feet together after split catch before lowering weight for jerks

day 16/45

3 sets:
235lb Dead Lift x 15 reps
20 Box Jumps - 20"
90 sec rest
+
3 sets:
15 KBS - 70lbs
25 double unders
90 sec rest
+
3 sets:
15 GHD back extensions
15 GHD sit ups
90 sec rest

Everything done unbroken, fast and smooth

day 15/45

weightlifting/gymnastics day
A1.Bench Press @30x0 tempo rest 2 mins btw sets- 6x175,6x195,4x210,4x225, 2x235, 2x235
A2. suppinated weighted pull-ups @ 41x1 tempo rest 2 mins btw sets, 3x35, 3x45, 3x55, 3x60, 3x62.5, 3x67.5

B1. strict ring dips @22x0 tempo AMRAP(As many reps as possible) 14,12,12 1.5 mins rest
B2. dead hang to inverted on rings @ 2121 tempo 10,10,10
felt good today. recovered from the 2 a days over the weekend.

2 a days DAY 1

part 1:
on a 2 minute timer sprint run 400m and immediately perform AMRAP(As Many Reps As Possible) chin ups with the time you have left in the 2 minutes; rest 3 min, repeat 5 times

rest 8+ hours

part 2:
25 reps for time;
80 kg(176 lb) squat clean and jerk
chin ups - chin must break vertical plane; record all of reps completed
C&J - hip crease below knee cap in catch; you must jerk the weight overhead; pressing, thrusting, push pressing not allowed

Did Part 1 at 8am today. my chin-ups per round were as follows : 25,16,17,17,17. total reps =92. 400m runs were in the 1:20 to 1:25 range.

Part 2 at 4pm. My 1 Rep max is ~220 so this was about 80% of that for reps. Completed in 17:20. Cardio felt fine, just need to be stronger.

Why I Crossfit?

A couple more posts for Why I Crossfit. It's best to read this series in order.
http://www.crossfitcaliforniacity.com/2009/09/22/this-is-why-i-crossfit-part-iv-fancy-roman-numerals/

All 4 posts can be found by clicking to the link and scrolling to the bottom. These posts basically sum up the reasons I crossfit, and this author does it much more eloquently than I could.

My Fight Gone Bad workout

http://vimeo.com/6768416

355 total reps.
I think I could have had 20 more reps today, I just couldn't dig deep enough. I learned a few things though and will defintely do better next time on this workout.

Competition time

OPT BIG Dawgs competition this weekend. 3 workouts to be completed in 2 days.

First workout: Fight Gone Bad

This is our famous Fight Gone Badworkout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball ; 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)
The clock does not reset or stop between exercises. On call of rotate, the athlete/s must move to next station immediately for good score. One point is given for each rep.


This workout and the pain that comes with it is undescribable. It lasts 17 minutes total. At the end you know you have accomplished something. This workout tests all ten domains of fitness
1. cardiovascular/respiratory endurance
2. stamina
3. strength
4. flexibility
5. power
6. speed
7. agility
8. balance
9. coordination
10. accuracy

Every second counts- Crossfit movie.

Crossfit movie trailer: http://www.youtube.com/watch?v=fvtBiJ8aoHU
Every time I see this it makes me want to workout.
Coach/Athlete OPT : http://www.youtube.com/watch?v=_Ug8vYcSyYA

Getting Started and NFL players endorsing crossfit.

http://www.crossfit.com/cf-info/start-how.html
The above is Crossfit's guide to getting started.



http://crossfitfootball.com/
This is the website for Crossfit Football. It is done by John Welbourne, a former NFL lineman. It's unique in that it is Crossfit programming for the specific demands that are known for football. I expect to see similiar website pop up for all sports. Crossfit training is excellent and it's methods could be applied to all sports from soccer to basketball to tennis. The teams and or individuals that pick it up first will have a leg up on the competition in regards to strength, speed and endurance.

http://journal.crossfit.com/2009/09/crossfit-pia-grand-opening.tpl
Crossfit PIA opening. This is a crossfit gym that has been invested in by Lorenzo Neal, Ladianian Tomlinson, Chuck Lidell, and Ray Lewis.

What is fitness

What is fit? Who is fit?


World-Class Fitness in 100 Words:
■ Eat meat and vegetables, nuts and seeds,
some fruit, little starch and no sugar. Keep
intake to levels that will support exercise but
not body fat.
■ Practice and train major lifts: Deadlift, clean,
squat, presses, C&J, and snatch. Similarly,
master the basics of gymnastics: pull-ups,
dips, rope climb, push-ups, sit-ups, presses to
handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.
■ Five or six days per week mix these elements
in as many combinations and patterns
as creativity will allow. Routine is the enemy.
Keep workouts short and intense.
■ Regularly learn and play new sports.

A great article from crossfit.com on What is Fitness?
http://journal.crossfit.com/2002/10/what-is-fitness-by-greg-glassm.tpl

Why I crossfit

This is a great article from a fan's/competitors' perspective. It explains the unique link between fan and competitor. The crossfit community is unique in that during competition and during workouts you don't necessarily root for your opponent to fail. You root for them to set a PR(personal record), you root for them to do well. And then when it's your turn you do your best and expect the same level of support and respect. Ok I'll let this guy tell it because he does so much better than I do.
http://games2009.crossfit.com/thegames/a-spectator-explains-why-he-crossfits.html

My crossfit history.

I came across Crossfit.com. I started my intro into Crossfit in May 2008. I followed the Crossfit.com workouts and did the best I could with equipment while still working out at Planet Fitness.

Eventually I decided to build a home gym and have worked out in that since July 2008. Also in July 2008 I came across the Crossfit Games:
http://games2009.crossfit.com/
At this point I saw the oppotunity to do Crossfit as a sport.


In January 2009 the anouncement came for the 2009 Crossfit games. There would be Qualifiers and they would be in Albany,NY for my region. I decided I would need to do more to prepare for a Crossfit competetion. I did some searching and realized that the winner of the 2007 Crossfit Games, James Fitzgerald, had a blog http://www.optimumperformancetraining.blogspot.com/ and he programmed a workout regimen for those that wanted to do Crossfit as sport. I started following his Crossfit programming January 2009 and have done so since. The competition was much tougher than I anticipated and I finished middle of the pack for 150 competitors. I have stuck with OPT's programming and have seen improvements in every single lift or metcon or speed across the board. I only wish I had started or found Crossfit earlier.

What is crossfit article.

from Crossfit itself.
http://www.crossfit.com/cf-info/what-crossfit.html

What the hell is Crossfit?

Im gonna try out this blogging thing. The focus will be on Crossfit. I will try to post links to certain things I find on the internet that I find informational.



What is Crossfit? It's a question that gets asked daily. The way I answer changes every time, but put simply it is a strength and conditioning program. It's not just any program though. It's the best. It's results based fitness. It's functional fitness. It's a sport. It's a way to get anyone/everyone in shape. It's a scalable program. Anyone from a 5 year old to a 85 year old can do a version of it. It will improve your quality of life and make you feel better on a day to day basis.



It uses movements we are all familiar with: pushups, situps, pull-ups, and squats. It uses movements that some of us are familiar with : squats presses, deadlifts. It uses gymnastic movements, it uses Olympic movements: Snatch, Clean and Jerk, it uses things we have never heard of or are even sure what they are: burpees, HSPU, KBS.



It then takes all these movements and combines them in different rep schemes and time domains.



The workouts are fun, painful (in a good way)and competitive. You compete against others and most importanly you compete against yourself to be better every day.



If this interests you start here: http://www.crossfit.com/ Look around on the page. There is a workout of the day(WOD) posted right in the middle. That's your workout for the day. If you can't do it or don't have the equipment there is all kinds of substitutes so that you can do it. Try it, it will channge your life. If you have questions email me.