Juice back squats 325 for an Apex fitness record. from pat skinner on Vimeo.
Juice hit a 350 squat minutes later.
Wednesday, May 12, 2010
Story on Crossfit
http://www.wtrf.com/story.cfm?func=viewstory&storyid=79454
Another good story on Crossfit.
Another good story on Crossfit.
Thursday, April 15, 2010
Thursday, April 1, 2010
NY-N J sectional from pat skinner on Vimeo.
This is the third and final chipper WOD at the NY-NJ sectionals.
The WOD was
30 Overhead Squats - 95#
30 Chest to Bar Pull-Ups
30 Power Snatches - 95#
30 Toes to Bar
30 Sumo Deadlift High Pull - 95#
30 squats
30 kettlebell swings - 53#
Tuesday, March 30, 2010
Post Competition thoughts
Full effort = Full victory.
I have been back in town for a couple days since the competition ended. I was fortunate enough to place 21st and will get an opportunity to particpate in the Northeast Regional competition in May.
I am not an especially gifted writer so the following is just a quick way to sum up the weekend and some of the highlights and then a place to put down my individual WOD thoughts.
* It was awesome to meet fellow followers of OPT's blog. For those of us without affiliates that train in our own garage gyms, this is our team. We each wore our "Unbroken" t-shirts at various points during the weekend. We had our on spot on the staging area, where we congregated and discussed the WOD's amongst other things. We had a group with which to discuss strategy and a group to cheer us on.
* A large thanks is in order to OPT and just as importantly the whole community on OPT's blog. Many times another athlete or I have posed a question about form on a lift, nutrition, workout strategies or pretty much any other thing imaginable and I have received spot on advice from numerous individuals on the site.
Another important aspect of the OPT community is the competition. Every day I go out to train alone in my garage, I know I am competing against some of the best crossfitters there is. It is a motivating factor to give it all each day.
WOD 1: As I posted in my pre-competition thoughts, I figured this WOD would be won on the burpee box jumps section. It defintely was. Some early competitors tried to row the first 1k in 3:10-3:15 and then absolutely died on the burpee section. I had the advantage of watching a couple Big Dawgs from OPT go before me and they set the bar with very low 10 min times and gave me some good advice on how to pace the rows. Since rowing and box jumps are stregths of mine I decided I should shoot for a slightly lower time but still keep the first 1k row at around 3:35-3:45. I came off the rower somewhere around 3:40 and did the burpees box jumps at a nice steady pace on got back on the rower and started slow but finished strong. I probably waited a bit too long to start the finishing sprint as I was pulling at a 1:30 pace to finish and probably had 3 or 4 more good pulls at that pace. I finished at 9:55 which placed me in 11th after 1 WOD.
WOD 2: This WOD did not go as planned and was a bit of a disappointment. I finished in 6:39 which ended up moving me to 21st overall after two WODS. For whatever reason I gassed in this WOD after the 30 double under round. My arms just got super fatigued and I couldn't spin the rope. I was hoping for a mid 5 in this WOD and just didn't have it.
WOD 3: I knew this WOD would determine if I advanced to regionals. The WOD was
30 Overhead squats - 95#
30 Chest to bar pull-ups
30 Power Snatch - 95#
30 Toes to bar
30 Sumo deadlift High Pull - 95#
30 squats
30 kettlebell swings - 53#
I was in 21st and the top 30 advanced. The heat consisted of those placed in 19th - 27th, so I knew if I stayed in the top half of the heat I would most likely advance. This all went out the window as the WOD started though. My only thoughts during the WOD were "unbroken" and "full effort is full victory." Did I do any of the movements unbroken? No, but the thought was always there and it lead me to do 10 consectutive rather than 7. It lead me to do 20 instead of 15. It lead me to do 4 instead of 2. I heard fellow Big Dawg, Dave X, shout numerous times during the WOD: Full Effort. It reminded me to leave absolutely nothing in the tank. I finished the WOD and was in rough shape for a little bit, but since I finished 3rd in the heat I knew I would be advancing to the Regionals.
I have been back in town for a couple days since the competition ended. I was fortunate enough to place 21st and will get an opportunity to particpate in the Northeast Regional competition in May.
I am not an especially gifted writer so the following is just a quick way to sum up the weekend and some of the highlights and then a place to put down my individual WOD thoughts.
* It was awesome to meet fellow followers of OPT's blog. For those of us without affiliates that train in our own garage gyms, this is our team. We each wore our "Unbroken" t-shirts at various points during the weekend. We had our on spot on the staging area, where we congregated and discussed the WOD's amongst other things. We had a group with which to discuss strategy and a group to cheer us on.
* A large thanks is in order to OPT and just as importantly the whole community on OPT's blog. Many times another athlete or I have posed a question about form on a lift, nutrition, workout strategies or pretty much any other thing imaginable and I have received spot on advice from numerous individuals on the site.
Another important aspect of the OPT community is the competition. Every day I go out to train alone in my garage, I know I am competing against some of the best crossfitters there is. It is a motivating factor to give it all each day.
WOD 1: As I posted in my pre-competition thoughts, I figured this WOD would be won on the burpee box jumps section. It defintely was. Some early competitors tried to row the first 1k in 3:10-3:15 and then absolutely died on the burpee section. I had the advantage of watching a couple Big Dawgs from OPT go before me and they set the bar with very low 10 min times and gave me some good advice on how to pace the rows. Since rowing and box jumps are stregths of mine I decided I should shoot for a slightly lower time but still keep the first 1k row at around 3:35-3:45. I came off the rower somewhere around 3:40 and did the burpees box jumps at a nice steady pace on got back on the rower and started slow but finished strong. I probably waited a bit too long to start the finishing sprint as I was pulling at a 1:30 pace to finish and probably had 3 or 4 more good pulls at that pace. I finished at 9:55 which placed me in 11th after 1 WOD.
WOD 2: This WOD did not go as planned and was a bit of a disappointment. I finished in 6:39 which ended up moving me to 21st overall after two WODS. For whatever reason I gassed in this WOD after the 30 double under round. My arms just got super fatigued and I couldn't spin the rope. I was hoping for a mid 5 in this WOD and just didn't have it.
WOD 3: I knew this WOD would determine if I advanced to regionals. The WOD was
30 Overhead squats - 95#
30 Chest to bar pull-ups
30 Power Snatch - 95#
30 Toes to bar
30 Sumo deadlift High Pull - 95#
30 squats
30 kettlebell swings - 53#
I was in 21st and the top 30 advanced. The heat consisted of those placed in 19th - 27th, so I knew if I stayed in the top half of the heat I would most likely advance. This all went out the window as the WOD started though. My only thoughts during the WOD were "unbroken" and "full effort is full victory." Did I do any of the movements unbroken? No, but the thought was always there and it lead me to do 10 consectutive rather than 7. It lead me to do 20 instead of 15. It lead me to do 4 instead of 2. I heard fellow Big Dawg, Dave X, shout numerous times during the WOD: Full Effort. It reminded me to leave absolutely nothing in the tank. I finished the WOD and was in rough shape for a little bit, but since I finished 3rd in the heat I knew I would be advancing to the Regionals.
Thursday, March 25, 2010
Pre-competition thoughts
As I prepare to leave for NJ tomorrow for the NY/NJ Crossfit sectionals, I wanted to put some of my Pre-Competition thoughts down.
I have trained for this weekend for the past 10 months. I have got out of bed at 430am to work out. I have done doubles and triples to prepare for this weekend. My online coach is the best there is. I have done all of these movements many times. In the past year I have improved my work capacity across broad time and modal domains. The basis of Crossfit, the crossfit mission statement. I feel incredibly prepared for the workouts this weekend. I can only control what I do. If someone comes out and does WOD 1 in 8 mins, I can not control that. I have to stick what I can do and maximize my abilities in each WOD.
My motto for the weekend will be something coach has instilled in us "Full effort is full victory." If I leave the weekend knowing I laid it all on the line and gave my absolute best in each WOD, regardless of where I end up in the standings, I can be happy. "Full effort is full victory."
The past year I have improved my pull-ups, my clean my deadlift, my OHS, my burpee abilities, my front squat, my diet, my strategies. It is time to perform.
MY strategies for each WOD are below. I have many heats before me so this strategy could change after I observe some heats , but this is how I will attack them now.
WOD 1: listed in previous post. The strategy here is simple. The workout will be won by the fastest time in the burpee section. A nice steady row pace at approx 80% effort for the first 1k, get to the burpees and continously do reps. Get back on the rower and start pulling, get into a rhythm the first 500m and almost start to feel better, then the last 500m go with everything I got. This wod needs to be in the 9-10 min range I would suspect.
WOD 2: This is by no means an easy WOD. But I don;t believe there is much strategy to it. All the FS need to be unbroken. Do not want to have to clean that bar twice in a round. Double unders are what this workout is all about. The goal is to do these unbroken as well. Stay focused and relaxed on the DU's. If a miss happens, which it will, stay composed and get the next reps done right.
I have trained for this weekend for the past 10 months. I have got out of bed at 430am to work out. I have done doubles and triples to prepare for this weekend. My online coach is the best there is. I have done all of these movements many times. In the past year I have improved my work capacity across broad time and modal domains. The basis of Crossfit, the crossfit mission statement. I feel incredibly prepared for the workouts this weekend. I can only control what I do. If someone comes out and does WOD 1 in 8 mins, I can not control that. I have to stick what I can do and maximize my abilities in each WOD.
My motto for the weekend will be something coach has instilled in us "Full effort is full victory." If I leave the weekend knowing I laid it all on the line and gave my absolute best in each WOD, regardless of where I end up in the standings, I can be happy. "Full effort is full victory."
The past year I have improved my pull-ups, my clean my deadlift, my OHS, my burpee abilities, my front squat, my diet, my strategies. It is time to perform.
MY strategies for each WOD are below. I have many heats before me so this strategy could change after I observe some heats , but this is how I will attack them now.
WOD 1: listed in previous post. The strategy here is simple. The workout will be won by the fastest time in the burpee section. A nice steady row pace at approx 80% effort for the first 1k, get to the burpees and continously do reps. Get back on the rower and start pulling, get into a rhythm the first 500m and almost start to feel better, then the last 500m go with everything I got. This wod needs to be in the 9-10 min range I would suspect.
WOD 2: This is by no means an easy WOD. But I don;t believe there is much strategy to it. All the FS need to be unbroken. Do not want to have to clean that bar twice in a round. Double unders are what this workout is all about. The goal is to do these unbroken as well. Stay focused and relaxed on the DU's. If a miss happens, which it will, stay composed and get the next reps done right.
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