Here are the WODS for the sectional. I will post my pre competition thoughts later.
15 Min Cap
Row 1k
30 Burpee Box Jumps 24" Men/20" Women
Row 1k
Event 2
15 Min Cap
For Time:
10 Front Squats 155#/95# - Bar is cleaned from the floor to a standing rack position. A Squat clean would not count toward the front squat reps.
20 Double unders - Jump Ropes will be provided. You are welcome to use your own.
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders
Sunday March 28
Heat Assignments announced Saturday night
Event 3
Time Cap - 17 Min
30 OHS (Over Head Squats) 95#/55#
30 Pullups Chest to Bar (chest must make contact to bar)
30 Power Snatches 95#/55#
30 Feet to Bar
30 SDHP (Sumo Deadlift High Pull) 95#/55#
30 Air Squats
30 KBS American 24kg/16kg
Wednesday, March 24, 2010
Tuesday, March 16, 2010
Power Clean at 235lbs on 3-16-10 (PR) from pat skinner on Vimeo.
This post falls in line with yesterdays post and the need to stay patient with fitness and fitness goals. This is personal record (PR) for me on the power clean at 235lbs. The progress has been slow and steady. My previous PR was 225 on 12-31-09. So 10lbs is progress. Nice and slow, incremental gains.
Monday, March 15, 2010
Patience is a virtue when looking at fitness goals.
Patience
I like this article, especially the first paragraph. It is sometimes difficult to remember that achieving fitness goals takes time. Not everything will happen overnight. This is something I try to keep in mind during my training as difficult as that can be.
A few examples:
A 100m sprinter will train for months and years on end and consider it a great success to take .2 sec off their 100m sprint time over a period of time.
On a personal level, when I started crossfit almost 2 years ago I was amazed at other crossfitters abilities to perform seemingly countless reps of pull-ups. I was frustrated by only being able to complete 6-8 at a time. Over time I put in the work and now pull-ups have become something that is very easy to me.
BUT THE KEY IS IT TOOK TIME. If you are "out of shape" it will take time to get back in shape, it won't happen all at once. BUT IT WILL HAPPEN, with goals and proper workouts. One day at a time is all you can do.
I like this article, especially the first paragraph. It is sometimes difficult to remember that achieving fitness goals takes time. Not everything will happen overnight. This is something I try to keep in mind during my training as difficult as that can be.
A few examples:
A 100m sprinter will train for months and years on end and consider it a great success to take .2 sec off their 100m sprint time over a period of time.
On a personal level, when I started crossfit almost 2 years ago I was amazed at other crossfitters abilities to perform seemingly countless reps of pull-ups. I was frustrated by only being able to complete 6-8 at a time. Over time I put in the work and now pull-ups have become something that is very easy to me.
BUT THE KEY IS IT TOOK TIME. If you are "out of shape" it will take time to get back in shape, it won't happen all at once. BUT IT WILL HAPPEN, with goals and proper workouts. One day at a time is all you can do.
Thursday, March 11, 2010
Tuesday, March 2, 2010
Say no to long slow distance running
http://www.crossfitinvictus.com/blog/2010/02/tuesday-february-23-2010/
An excellent post about why LSD(long slow distance) running can sometimes be the enemy when trying to lose weight, become more fit etc;.
An excellent post about why LSD(long slow distance) running can sometimes be the enemy when trying to lose weight, become more fit etc;.
Tuesday, February 23, 2010
A news feature on Crossfit.
The woman's story at the end of the feature is absolutely amazing and inspiring.
Thursday, February 11, 2010
The following is from Albany Crossfit:
The portions in red are what I believe are the most important parts to understand from this post. It is what makes Crossfit work.
What are your thoughts on intensity? Is sweating more, grunting louder, going longer more intense? If you answered yes to any of those, clearly we are not doing our jobs of explaining CrossFit to you folks.
Intensity is very black and white. It is not arbitrary. We measure Intensity as Force x Distance/Time, and that's it.
Is moving more weight more intense? Think about it before answering. The answer is it can be but it also may not be. If you move a heavier weight through the same range of motion but it takes longer, it may actually be less intense.
Take a Deadlift for example, if Person A, deadlifts 200lbs and it take 5 seconds, and then deadlifts 300lbs but it takes them 15 seconds this is actually less intense. If a weight remains constant and is done faster, your intensity will go up. Take pull-ups for example if you do 10 strict pullups in 30 seconds versus 10 kipping in 10 seconds, kipping pull-ups are allowing you generate a much higher Intensity level.
Does this make sense?
CrossFit is all about intensity. Why? Because...Intensity is almost always the independent variable that maximizes the rate of return of favorable adaptation. What does this mean you ask? It means if you want to lose weight, burn fat, lower your cholesterol, decrease your resting heart rate, this is accomplished by increasing your intensity through workouts, as well as eating properly.
This is why it is so important to log your WODs. If your hit Cindy as prescribed and complete 11 rounds and then 2 months later hit Cindy again and complete 15 rounds, you have increased your intensity. How? Because you have done more work (4 more rounds of 5 Pull-ups, 10 Push-ups, and 15 Squats) then last time.
This is what separates us from the average "Globo" Gym. We care about and track performance. We are hitting WODs, that are measurable, observable, and repeatable. We are not just mindlessly moving a pin down a machine, or doing crunches, or half squats.
Please, ask questions, post to comments. This is important stuff and we really want you all to understand this. Feel free to talk to us about this during class too.
What are your thoughts on intensity? Is sweating more, grunting louder, going longer more intense? If you answered yes to any of those, clearly we are not doing our jobs of explaining CrossFit to you folks.
Intensity is very black and white. It is not arbitrary. We measure Intensity as Force x Distance/Time, and that's it.
Is moving more weight more intense? Think about it before answering. The answer is it can be but it also may not be. If you move a heavier weight through the same range of motion but it takes longer, it may actually be less intense.
Take a Deadlift for example, if Person A, deadlifts 200lbs and it take 5 seconds, and then deadlifts 300lbs but it takes them 15 seconds this is actually less intense. If a weight remains constant and is done faster, your intensity will go up. Take pull-ups for example if you do 10 strict pullups in 30 seconds versus 10 kipping in 10 seconds, kipping pull-ups are allowing you generate a much higher Intensity level.
Does this make sense?
CrossFit is all about intensity. Why? Because...Intensity is almost always the independent variable that maximizes the rate of return of favorable adaptation. What does this mean you ask? It means if you want to lose weight, burn fat, lower your cholesterol, decrease your resting heart rate, this is accomplished by increasing your intensity through workouts, as well as eating properly.
This is why it is so important to log your WODs. If your hit Cindy as prescribed and complete 11 rounds and then 2 months later hit Cindy again and complete 15 rounds, you have increased your intensity. How? Because you have done more work (4 more rounds of 5 Pull-ups, 10 Push-ups, and 15 Squats) then last time.
This is what separates us from the average "Globo" Gym. We care about and track performance. We are hitting WODs, that are measurable, observable, and repeatable. We are not just mindlessly moving a pin down a machine, or doing crunches, or half squats.
Please, ask questions, post to comments. This is important stuff and we really want you all to understand this. Feel free to talk to us about this during class too.
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