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.