Monday, September 8, 2008
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WOD 9/8/08
Run 3k
Yes, we are actually going to run. Reason being that we have not done it in a while. While CrossFit's speciality is not specializing, we must from time to time take part in certain monostructural cardio that is a singular speciality. Running is a prime example.
The beauty of CrossFit is that is prepares us to run, long and hard, in many ways through increased physical capacity gained through the varied training, even at shorter WOD time/distance durations. However, if we don't actually get out and do it once in a while at varying distances, we do not accustom the body to the actual physical aspects of running. In other words, the muscle activation and adaptation that is needed to make it happen and the ability of the body's joints and support structure to withstand the shock, impact and strains of the actual movement.
The body needs this "acclimatization" process in order to handle it, injury free and with the body being able to maximize it's potential ability, when the time comes to "throw down" for real.
I use Lance Armstrong as a prime example. Make no mistake about it, Lance is a FREAK of nature and a superb athlete. Having raced alongside Lance (OK, I was behind him most of the time...), I can tell you he is a truly gifted athlete. So, when Lance, the 7 time winner of the Tour de France, went to make his marathon debut, people were astounded when he said it was harder than Hell and he didn't do as well as would have been thought.
Reason being is that Lance's entire athletic ability has been pretty much wrapped in a cycling world for the last God knows how many years. Although Lance used to be a triathlete, the long run, coupled with a tremendous amount of impact and physical torture (seriously, marathons just can't be healthy) were more than his body could handle at the time. Not that he wasn't ready for it insofar as cardiorespiratory ability, but the body was not accustomed to the needs of running - utilizing oxygen, metabolizing waste, replenishing fuel, and handling the impact and strain. I think you get the picture.
So with that in mind we run today. I don't dig running anymore than the next guy, but I do it. That way when the time comes in the real or athletic world, I am ready for it. I have been dragged behind a K9 at work at a full trot for miles in the pursuit of felons while the dog is on an active track all across Hell's half acre. In full gear at a jog, that's a lot of work and strain - I had better be ready. Once again proof that CrossFit is "Functional Fitness". Get some.....
Yes, we are actually going to run. Reason being that we have not done it in a while. While CrossFit's speciality is not specializing, we must from time to time take part in certain monostructural cardio that is a singular speciality. Running is a prime example.
The beauty of CrossFit is that is prepares us to run, long and hard, in many ways through increased physical capacity gained through the varied training, even at shorter WOD time/distance durations. However, if we don't actually get out and do it once in a while at varying distances, we do not accustom the body to the actual physical aspects of running. In other words, the muscle activation and adaptation that is needed to make it happen and the ability of the body's joints and support structure to withstand the shock, impact and strains of the actual movement.
The body needs this "acclimatization" process in order to handle it, injury free and with the body being able to maximize it's potential ability, when the time comes to "throw down" for real.
I use Lance Armstrong as a prime example. Make no mistake about it, Lance is a FREAK of nature and a superb athlete. Having raced alongside Lance (OK, I was behind him most of the time...), I can tell you he is a truly gifted athlete. So, when Lance, the 7 time winner of the Tour de France, went to make his marathon debut, people were astounded when he said it was harder than Hell and he didn't do as well as would have been thought.
Reason being is that Lance's entire athletic ability has been pretty much wrapped in a cycling world for the last God knows how many years. Although Lance used to be a triathlete, the long run, coupled with a tremendous amount of impact and physical torture (seriously, marathons just can't be healthy) were more than his body could handle at the time. Not that he wasn't ready for it insofar as cardiorespiratory ability, but the body was not accustomed to the needs of running - utilizing oxygen, metabolizing waste, replenishing fuel, and handling the impact and strain. I think you get the picture.
So with that in mind we run today. I don't dig running anymore than the next guy, but I do it. That way when the time comes in the real or athletic world, I am ready for it. I have been dragged behind a K9 at work at a full trot for miles in the pursuit of felons while the dog is on an active track all across Hell's half acre. In full gear at a jog, that's a lot of work and strain - I had better be ready. Once again proof that CrossFit is "Functional Fitness". Get some.....
Sunday, September 7, 2008
WOD 9/7/08
"Renegade Manmakers"
10-9-8-7-6-5-4-3-2-1
-Manmakers (25 Lb)
-Pull Ups
There was no way in Hell I was going to put people through FGB again since we did it last week. Instead, I have another treat for all my friends and soon to be enemies. Renegade Manmakers is a descending ladder combo of Manmakers and Pull Ups. What is a Manmaker you ask? Read on.
Take a set of dumbells and set them up near your pull up bar. Stand between the DB's. Squat down, pick them up and stand, a la deadlift. Drop back down, placing both DB's on the ground and start a burpee. Kick back, do the push up and come to a plank position. From here you will do a row with the left DB, then the right DB. With both DB's back on the ground, recover your feet under you and come back up. Power clean the DB's and press them over head at the top. That is 1 rep of joy.
Once you hit your prescribed number of Manmakers, put the DB's down and bang out the prescribed number of pull ups. Lather, rinse, repeat the whole cycle.
I am prescribing 25 Lb DB's in this case, however, if this is your first go round or your burpees suck, then maybe go to 15 Lbs in each hand. If you are a fire breather and/or have done this before, go up a tad if you like. As I preach, do not go up for the sake of ego - form must remain constant throughout the movement, from the deadlift, to the burpee, the row, the clean back up, and finally the press. Good form! This workout is hard - it is a couplet involving a weighted component and a gymnastic/BW component. There is no getting around the metabolic demands of this workout.
I have done this WOD in16'22" at my fastest. That was with 35 Lb DB's. Starting today, all my future efforts at this WOD will be with 45 Lb DB's. This should add about 4-5 minutes to the time.
I really dig this workout. It is a taxing MetCon effort yet requires a modicum of strength over the term of the WOD. Have a go at it and let me know how it goes! Peace out...
10-9-8-7-6-5-4-3-2-1
-Manmakers (25 Lb)
-Pull Ups
There was no way in Hell I was going to put people through FGB again since we did it last week. Instead, I have another treat for all my friends and soon to be enemies. Renegade Manmakers is a descending ladder combo of Manmakers and Pull Ups. What is a Manmaker you ask? Read on.
Take a set of dumbells and set them up near your pull up bar. Stand between the DB's. Squat down, pick them up and stand, a la deadlift. Drop back down, placing both DB's on the ground and start a burpee. Kick back, do the push up and come to a plank position. From here you will do a row with the left DB, then the right DB. With both DB's back on the ground, recover your feet under you and come back up. Power clean the DB's and press them over head at the top. That is 1 rep of joy.
Once you hit your prescribed number of Manmakers, put the DB's down and bang out the prescribed number of pull ups. Lather, rinse, repeat the whole cycle.
I am prescribing 25 Lb DB's in this case, however, if this is your first go round or your burpees suck, then maybe go to 15 Lbs in each hand. If you are a fire breather and/or have done this before, go up a tad if you like. As I preach, do not go up for the sake of ego - form must remain constant throughout the movement, from the deadlift, to the burpee, the row, the clean back up, and finally the press. Good form! This workout is hard - it is a couplet involving a weighted component and a gymnastic/BW component. There is no getting around the metabolic demands of this workout.
I have done this WOD in16'22" at my fastest. That was with 35 Lb DB's. Starting today, all my future efforts at this WOD will be with 45 Lb DB's. This should add about 4-5 minutes to the time.
I really dig this workout. It is a taxing MetCon effort yet requires a modicum of strength over the term of the WOD. Have a go at it and let me know how it goes! Peace out...
Saturday, September 6, 2008
WOD 9/6/08
"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5x bodyweight)
Bench Press (BW)
Clean (3/4 BW)
For time.
Linda is one of the most heinous WOD"S out there, yet it is one I enjoy tremendously. Linda is all about power - moving large loads, long distances in the shortest time frame. Linda kicks your ass, but you gives you some very special physical gifts in return.
That being said, Linda needs to be scaled WAY back for the vast majority of people. This WOD will break you down at any weight, much less trying to do it at full blown RX'd amounts. Remember, the amounts posted on the WOD are a goal point for you - they are the elite numbers to strive for. What you can do now, with good form and full ROM, is what you should do and progress upwards slowly as your fitness builds into intensity. If there is a WOD out there that will give you Rhabdo or injury for being egotistical and stupid, this is it. Don't be that person!
Aim for nice, full ROM deadlifts - ass down, chest up, bar close to body. Bench press- gently touch the chest on each rep and come up to full lockout - no hovering over chest or doing the high school solar plexus bounce maneuver. Cleans - full squat cleans from the floor - no half stepping these either unless there is a reason to for scaling purposes. If some or all of these movements are above your ability level, regardless of scaling, find another WOD that fits in better. I do not want to see someone get hurt trying to do something over their head without a trainer being present or having a firm grasp on the execution of the movements. You can still do this WOD at very scaled weights (45 Lb bar only, etc.) and get a good physical response out of it, just make sure you are dialed in form wise - don't build bad habits.
If you tackle the beast, have fun and let me know how it went! Get some!
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5x bodyweight)
Bench Press (BW)
Clean (3/4 BW)
For time.
Linda is one of the most heinous WOD"S out there, yet it is one I enjoy tremendously. Linda is all about power - moving large loads, long distances in the shortest time frame. Linda kicks your ass, but you gives you some very special physical gifts in return.
That being said, Linda needs to be scaled WAY back for the vast majority of people. This WOD will break you down at any weight, much less trying to do it at full blown RX'd amounts. Remember, the amounts posted on the WOD are a goal point for you - they are the elite numbers to strive for. What you can do now, with good form and full ROM, is what you should do and progress upwards slowly as your fitness builds into intensity. If there is a WOD out there that will give you Rhabdo or injury for being egotistical and stupid, this is it. Don't be that person!
Aim for nice, full ROM deadlifts - ass down, chest up, bar close to body. Bench press- gently touch the chest on each rep and come up to full lockout - no hovering over chest or doing the high school solar plexus bounce maneuver. Cleans - full squat cleans from the floor - no half stepping these either unless there is a reason to for scaling purposes. If some or all of these movements are above your ability level, regardless of scaling, find another WOD that fits in better. I do not want to see someone get hurt trying to do something over their head without a trainer being present or having a firm grasp on the execution of the movements. You can still do this WOD at very scaled weights (45 Lb bar only, etc.) and get a good physical response out of it, just make sure you are dialed in form wise - don't build bad habits.
If you tackle the beast, have fun and let me know how it went! Get some!
Friday, September 5, 2008
Rest Day 9/5/08
Rest and recover today. Rest days are hugely important, moreso than people think. They give us a break physically and mentally. It's our goal to go all out in our workouts and it should still be our goal to go all out on our rest days-just in a bit more subdued manner. For most people that means active recovery is the best bet or do nothing at all!
Light physical activity at the very most is what works best for me. Most of the time it is a day spent with my family or taking care of other chores around the homestead. Don't fry yourself for the sake of getting fitter, it usually works in reverse. There will be plenty more nasty WOD's ahead for all of us in due time!
Light physical activity at the very most is what works best for me. Most of the time it is a day spent with my family or taking care of other chores around the homestead. Don't fry yourself for the sake of getting fitter, it usually works in reverse. There will be plenty more nasty WOD's ahead for all of us in due time!
Tuesday, September 2, 2008
WOD 9/2/08
We ran two WOD's today. Allison and Michelle were run through one with me eyeballing them and I put myself through a separate one I found on the CF North Santa Cruz site - Thanks, guys!
The WOD the ladies did was a Coach Rut idea of CrossFit Kansas City. I added the rows in between the sets.
Row 500m
40 - pull ups/push ups/sit ups/ squats (subbed Pull ups w/Jumping P/U)
Row 500m
30 - Pull ups/Push ups/Sit ups/Squats
Row 500m
20 - Pull ups/Push Ups/Sit Ups/Squats
Row 500m
10 - Pull Ups/Push Ups/Sit ups/Squats
Times: Allison - 19'38"
Michelle - 21'05
I did this WOD the other day doing 400m runs in the place of rows and dips instead of Push Ups. I did it in 30'39" and was gassed. I was not having an A-game day. The ladies did very well on this one today. Michelle had impeccable push ups and squats. She has come a long way in the past 6 weeks, from barely getting a quarter squat to a nice below parallel squat. Allison was looking good too - just remember to open the hips entirely at the top of the squat. Allison killed the row with good form - nice leg drive, opening the hips and finishing with the arms. Nice push ups too! Overall, very strong work!
I did the following:
5 rounds
Row 300m
10 DB Lunges (45)
5 DB Deadlifts (45)
5 DB Hang Pwr Cln (45)
5 DB Frnt Sqt (45)
5 DB Push Press (45)
Time: 16'28"
Hard! Felt good rowing, but was getting gassed on the rest of the exercises. My output is not great right now with all the hit & miss training I have been having due to outside responsibiliites. My push presses were getting soft at the top.
The WOD the ladies did was a Coach Rut idea of CrossFit Kansas City. I added the rows in between the sets.
Row 500m
40 - pull ups/push ups/sit ups/ squats (subbed Pull ups w/Jumping P/U)
Row 500m
30 - Pull ups/Push ups/Sit ups/Squats
Row 500m
20 - Pull ups/Push Ups/Sit Ups/Squats
Row 500m
10 - Pull Ups/Push Ups/Sit ups/Squats
Times: Allison - 19'38"
Michelle - 21'05
I did this WOD the other day doing 400m runs in the place of rows and dips instead of Push Ups. I did it in 30'39" and was gassed. I was not having an A-game day. The ladies did very well on this one today. Michelle had impeccable push ups and squats. She has come a long way in the past 6 weeks, from barely getting a quarter squat to a nice below parallel squat. Allison was looking good too - just remember to open the hips entirely at the top of the squat. Allison killed the row with good form - nice leg drive, opening the hips and finishing with the arms. Nice push ups too! Overall, very strong work!
I did the following:
5 rounds
Row 300m
10 DB Lunges (45)
5 DB Deadlifts (45)
5 DB Hang Pwr Cln (45)
5 DB Frnt Sqt (45)
5 DB Push Press (45)
Time: 16'28"
Hard! Felt good rowing, but was getting gassed on the rest of the exercises. My output is not great right now with all the hit & miss training I have been having due to outside responsibiliites. My push presses were getting soft at the top.
Monday, September 1, 2008
WOD 9/1/08
Tabata Intervals
Yes, it's Labor Day, but the last time I checked "Labor" was defined as work, so get at it! Allison wanted to run through this WOD, never having done it before, so I gave her the instructions and sent her on her way. No one else was present today since it was the holiday - I'll let the rest of you slide, but Allison gets no quarter!
Bottom-to-Bottom Tabata Squats
8 Rounds - 4 Min.
Top-to-Top Tabata Push-ups
8 Rounds - 4 Min.
Scores:
Allison - Squats -High: 19 / Low: 8
Push Ups - High: 21 / Low: 9
Yes, it's Labor Day, but the last time I checked "Labor" was defined as work, so get at it! Allison wanted to run through this WOD, never having done it before, so I gave her the instructions and sent her on her way. No one else was present today since it was the holiday - I'll let the rest of you slide, but Allison gets no quarter!
After the workout, we had a discussion about Tabata intervals and interval training in general. The short of it is that interval training, although relatively unenjoyable, yields tremendous results in fitness and physical adaptation. Interval training works in an anaerobic state, in other words without oxygen. The ability to work in this state of restricted oxygen forces the body to adapt to working in this rarified environment and to better metabolize waste products from the muscles. IT causes the body to work more efficiently in the worst of conditions. Additionally, there is a slight increase in metabolism which, although not huge, helps the body burn fat post exercise. IT also builds muscle and this excess muscle causes the body to burn fuel, hopefully in the form of fat if the diet is right. Intervals are also short workouts which lessen overuse injuries and physical and mental burnout as is prone in so much steady state training. Lastly, IT's carry over fitness to the aerobic based activities in which you may take part is huge - there is much more correlation between anaerobic and aerobic training than people think. Endurance times will decrease, oxygen consumption/use becomes more efficient, body composition improves, and overall fitness improves. You can't go wrong!
Anaerobic vs. Aerobic Training Graph courtesy of CrossFit.com
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