WOD Saturday 30 April 2011

Stole this pic from CrossFit Balboa. Not sure what it's saying but it speaks directly to my soul

CrossFit Games Open 11.6
Complete as many reps as possible in 7 minutes of the following rep scheme:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


This is the last of the open sectionals. After six straight weeks I must say it's a relief. Let's hit this one as hard as we can and then go celebrate with some serious cheat food.

Don't forget to check out GSP vs Jake Shields Saturday night

Friday 29 April 2011

Sometimes the little guy can win

Rest Day

Rest, eat, recover. Make sure to check out mobilitywod.com and help bring your body back into alignment.

WOD Thursday 28 April 2011

Strength 
Hang Power Snatch 3/3/3

Conditioning
3 Rounds for time
20 Power clean
50 Double unders

Power clean: Advanced, M95/F65
                      Intermediate, M75/F55
                      Beginner, M55/F45

Finish with 5 minutes Hand Stand work

WOD Wednesday 27 April 2011

10 minutes of suck!
Pick a movement you are terrible at and spend ten minutes working on it


Deadlift
1/1/1/1/1/1/1 Set a new one rep max

Cool down with 2 minutes total plank work

WOD Tuesday 26 April 2011

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Monday 25 April 2011

Rest Day!


Well this was an interesting week. I barely had any time to train because I had to do Ruck Sack marches Tuesday and Thursday and I find if I go to the gym after rucking 10 - 12k with 50 pounds on my back I'm wasted the next day. The adrenals have finally succumbed to years of beating them down and I have to be really careful not to overdo it.

You may have noticed that I am just following the Crossfit.com WoD lately. I'll stick to that doing their workouts a day behind. The past year I have been so obsessed with strength that I would barely call what I have been doing CrossFit. It worked for a while but I find that my endurance while performing at a high intensity has suffered. True I have become stronger but to be completely honest, for the little bit of strength I have gained in my squat, I'm not sure if the trade off was worth it. Before leaving for Basic training two years ago I was making wonderful gains following the Main Site and I'm pretty sure I'd be just as strong  today if I never followed a strength bias and just stuck to the main site and ate a ton of good food.

I'm going to follow the main site with a slight bias towards working on weaknesses. I am still going to dedicate a day every week to improving my squat as that is the single most important exercise there is to building total body strength. Also I am going to concentrate more on my particular weaknesses. Not spending time on my weaknesses was my undoing this open sectional. I attribute my mediocre performances not to lack of conditioning or strength, but to having one skill in most of the workouts that I have not developed. First it was double unders, then it was box jumps, and  this week it was wall ball. I know what I have to work on for next year and i plan on going into the sectionals with no glaring weaknesses. It is frustrating being held back by being under developed in a particular skill when you have tons of gas in the tank. There were times on Saturday when I had no rep called three times in a row because my aim was terrible. This will not happen again.

All in all the sectionals have been a great learning experience so far. As frustrating as it has been I have learned that having a huge gas tank won't get you very far when there are skills you keep tripping on your rope or can't aim the wall ball. But it's ok. I know exactly what I have to do to become closer to the athlete I want to be. This was my first year competing next year will be completely different.

WOD Sunday 24 April 2011

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, M20/F14 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, M70/F35 lbs
30 Sit-ups
20 Hang squat cleans, M35/F20 pound dumbbells
25 Back extensions
30 Wall ball shots, M20/F15 pound ball
3 Rope climb ascents

If you have to scale any of the movements, do the most advanced version you are capable of.

WOD Saturday 23 April 2011

Strength/Skill
Planche progression

Conditioning
CrossFit Games Open 11.5
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball

Cool down with 1 minute total handstand

WOD Friday 21 April 2011

Thruster
1/1/1/1/1/1/1

Thursday 21 April 2011

Rest Day

Wednesday 20 April 2011

Strength
Press 5/5/5


Conditioning
4 rounds of row 500m
Rest as needed between rounds

WOD Tuesday 19 April 2011

Strength
Weighted Pull up 3/3/3/3/3


Conditioning
Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Monday 18 April 2011

U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.

Skill
Power Clean 5/5/5
Don't put the weight up unless all 5 reps on the previous set look exactly alike

Conditioning
"Hammer"
Five rounds, each for time, of:
Power clean, 5 reps
Front squat, 10 reps
Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Advanced: M135/F85
Intermediate: M115/F65
Beginner: M95/F45

Sunday 17 April 2011

Rest Day!!!!!

Playing mind games with yourself

Let's talk a little bit about competition.

As I have stated before, I have been doing the CrossFit Games Open Sectionals. Up until today I have been very disappointed with my performances. It seems as though I have been playing mind games with myself.
Every WOD up until today I have come out of it wondering why I couldn't push harder when I know I was capable. How come I haven't pushed as hard in competition as I do working out on my own?

I strongly feel that when you choose to compete in your sport, it becomes an entirely different beast altogether. You suddenly have a massive group of people all cheering for you who who all expect a performance from you. They know what you are capable of.
But they will all witness your shortcomings as well. The fear of letting them down can cause one to hold back. It can make you afraid to give it your all and suddenly crumble. So you hold back, because giving a strong performance somehow seems better that giving it your all and falling apart.

This is a tough hurdle to overcome. I think almost everybody we competes at any level has experienced the exact feeling I am talking about. Some call it fear of failure, some call it wrestling with your inner demons. It's that voice that says everybody here is going to see you fall apart and it is the loudest voice you will ever hear. The scary part is that not a single person in the arena can hear what it is saying to you. Seasoned veterans can see it in you though.

4 Weeks in, I was finally able to single that voice out in the crowd and tell it to shut up. I decided this morning that I was going to perform to my best. I voiced my my intent to the universe and turned out what is to me an incredible performance. one full round and 14 burpees. Sure I feel that I could have done better. Everybody feels that way after a WOD. But no matter what I placed on the leaderboard, my biggest victory was over myself.

WOD Saturday 16 April 2011

5 rounds for max reps:
Bodyweight Bench Press
Pull ups

If needed Scale bodweight to 1/2, 1/3 or 1/4
Beginners can do Horizontal rows instead of pull upss

WOD Friday 15 April 2011

Strength/Skill
Power Clean 5/5/5

Conditioning
400m Walking lunge for time

Cool down with 2 minutes aggregate plank


Watch a video of the open sectionals here

Crossfit Games open Sectionals WOD 11.4

Skill
5Minutes of Pistol Practice

Conditioning
CrossFit Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Cool down with 2 minutes of handstand practice and don't forget mobility work

Wednesday 13 April 2011

Rest, Relax, Recover.




Pay attention to this man. He posts mobility work to coincide with the Daily Crossfit WOD. It will help a lot to heed his advice

WOD Tuesday 12 April 2011

Skill
5 Minutes of handstand work

WOD
Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2
Post load(s) to comments.

Cool Down
one minute aggregate planche work

WOD Monday 11 April 2011

Skill
5 Minutes of Front lever work

Strength 
Back Squat 5/5/5/5/5

Conditioning
4 rounds of run 800 meters
Rest 2 minutes between rounds Time each run individually

Fight Gone Bad!

WOD Sunday 10 April 2011

"Fight Gone Bad!"
Three rounds of:
Wall-ball, M20/F16 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, M75/F45 pounds (Reps)
Box Jump, M20/F12" box (Reps)
Push-press, M75/F45 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Saturday 09 April 2011

REST DAY!!

Friday 08 April 2011

Strength
Press 5/5/5

Conditioning
21, 15, 9 reps for time:
Advanced: Handstand push ups
                   Ring dips
                  Push ups
Intermediate: Piked Handstand push ups
                       Bar Dips
                      Push ups
Beginner: 15, 10, 5 reps of:
                 Piked handstand push ups, from knees if needed
                 Bench Dips
                 Push ups also from knees if needed

WOD Thursday 07 April 2011

When going overhead with the Jerk or Split Jerk. The hips drive the bar up, the arms drive the body down

Skill
5 Minutes of handstand work

Conditioning
Crossfit games open 11.3
max rounds in 5 minutes of:
Squat Clean,
Jerk

Advanced: M165/F110lbs
Intermediate: M135/F85lbs
Beginner: M95/F55lbs

Cool Down
one minute aggregate Front lever progression work

Wednesday 06 April 2011

Skill
Planche progression work


Conditioning
CrossFit Michael
Advanced: Three rounds for time
                   Run 800m
                    50 Back extensions
                     50 Sit ups
Beginner: Four rounds for time
                 Run 400m
                 25 Back extensions
                 25 Sit ups

Tuesday 05 Aoril 2011

Rest Day!!!

I hope you have enjoyed the last three days. We had some training in all different energy pathways. Slightly less single minded concentration on strength and more opportunity to recover.  Top it off with a bit of a return to my CrossFit roots and I for one am feeling very good.

WOD Monday 04 April 2011

Getting  back to our roots today,  I have put on a good amount of strength over the past year. Unfortunately being in such a hurry to get strong has caused me to sacrifice a little bit of endurance. It's time to put it all together.


Skill
Muscle up progressions

Conditioning
CrossFit Diane
21-15-9 reps of
Deadlift
Handstand push up

Males: 225, 185 or 135lb deadlifts
Ladies: 155, 135 or 85lb deadlifts
Beginners can scale handstand push ups with piked push ups

The winds of change, they are a blowin'

Yup, smells like the change winds are coming

In the wake of recent changes I made in the programming last week, I am going to make another. We have been following a 2 on 1 off, 3 on 1 off schedule. I am going to add a day to the programming and begin to follow a 3 on 1 off schedule. You are welcome to follow or stick to your old schedule it's completely up to you. I find this allows me to separate the strength days from the high volume days allowing for more variety in the programming. Of course now one must pay closer attention to recovery and training volume so as to not overtrain.

The solution, if you find the volume is getting to be a bit much I program a high volume WOD for that day, you can easily separate the movements of the days workout into individual skill stations and work on skills for the day. This will allow for better recovery while still emphasizing form and technique.

Let me know what you think


WOD Sunday 03 April 2011

Strength
back squat 3x5
add 5 pounds to last week

Conditioning
4 rounds for time
run 400m
50 squats

cool down with 15 reverse leg lifts or 50 back extensions, break them up as needed

The Sectionals WOD 1.2

Complete as many rounds in 15 minutes as possible
9 Deadlifts M155/F100
12 push ups
15 box jumps M24"/20"

Push are to last years games standard meaning nipple line on the floor at the bottom of the movement and hands must release from the floor before pushing up

You can watch the instruction video here