Search This Blog

Wednesday, July 29, 2009

CA WOD #7 7-29-09

I'm going to start try to start including a video per post.  Should be fun.  Here's one on Iron Mike Tyson.  Such incredible speed, power, and explosiveness!

CA WOD Week  2, Day 3

  • Clean & jerk - 75% x 1 x 4 - 150lb
  • Clean pull - 95% (of clean) x 3 x 3 - 190lb
  • Clean deadlift - 103% (of clean) x 3 x 3 - 210lb
  • Back squat - 78% x 3 x 5 - 180lbs
  • Toes to Bar - 3 x 15

  • 21 - 15 - 9

    Wall Ball 20lb 10'
    Box Jump 24"


    Slow grind.

    Max Ring Pushups - 23 PR

    Tuesday, July 28, 2009

    CA WOD #6 7-28-09

    Week 2, Day 2

  • Overhead squat - heavy single
  • 65 x 3, 85 x 3, 105 x 3, 125 x 3, 135, 155, 175 f on jerk, 165 f
  • Muscle snatch - heavy single
  • 65 x 3, 85 x 2, 105, 115, 125, 135 f, 135, 140 f
  • Power snatch - 80% x 1 x 4 125lb

  • 1000m Row - 3:41

    Felt a bit out of it today.  Certainly didn't feel like last week when I put up 180lbs on the OHS.  Oh well.  On the bright side my neck is feeling much improved.  Should be 100% by tomorrow.  Checked the workout box for today.

    Monday, July 27, 2009

    CA WOD #5 7-27-09

    Week 2, Day 1

    Somehow I woke up with a pinched nerve in my neck (C2 to be exact) on Sunday morning.  So I rested it yesterday and laid around with a stiff neck.  Today it was feeling a bit better, but definitely not 100%.  I couldn't not workout any longer so I tried a few things to see what didn't aggravate it.  Definitely not an as prescribed Catalyst Athletics wod, but got in my back squats for this week.  I don't really know why back squats didn't hurt, but I'll take what I can get.

    Back Squat - 78% 3 x 5 - 180lbs

    Weighted Ring Dips

    7 - 6 - 6 with 10lbs

    Was hoping for 3 sets of 8 but that wasn't happening.  

    That was it for today.  Snatches, OHS, front squats, deadlifts, pullups ...  all a no go.  I was happy to get something in, but I'm really hoping its feeling better tomorrow because I'm definitely liking this program.  I wanna keep hitting it hard and its tough to be sidelined.

    Friday, July 24, 2009

    CA WOD #4 7-24-09

    Week 1, Day 4

    • Snatch - heavy single
    115, 125, 135, 145, 155 (PR +10), 160 f x 3
    • Clean & jerk - heavy single
    135, 155, 175, 185, 195 (f)
    • Front squat - heavy single
    135 x 3, 170, 190, 205, 220, 230 (f)

    HERE is the video

    I'll do the following metcon after work...

    25-20-15-10 reps for time:
    Kipping pull-ups
    Knees to elbows

    Wednesday, July 22, 2009

    CA WOD #3 7-22-09

    Week 1, Day 3

    • Jerk - heavy single - 65 x 3, 85 x 3, 105 x 3, 115 x 3, 135 x 2, 155, 175, 190, 202.5(F) 80% of that 1 x 3 - 155lbs
    • 2-position snatch (floor, mid-thigh) - 60% x 3 sets - 90lbs
    • 2-position clean (floor, mid-thigh) - 60% x 3 sets - 120lbs

    Was supposed to do the following metcon, but ran out of time.  If by some stroke of luck I have enough mojo to do it after work tomorrow morning, I will.

    4 rounds for time of:

    300 m row
    5 push press - 75% - 135lbs


    Mustered up the discipline to do the metcon after work.  I'm glad I did.

    Tuesday, July 21, 2009

    CA WOD #2 7-21-09

    Week 1, Day 2

  • Snatch - 70% x 2 x 3 - 105lbs
  • Clean & jerk - 70% x 2 x 3 - 140lbs
  • Clean pull - 90% (of clean) x 3 x 3 - 180lbs
  • Clean deadlift - 100% (of clean) x 3 x 3 - 198.5lbs
  • Back squat - 75% x 3 x 5 - 175lbs
  • Weighted GHD Situps - 3 x 8 - 45lbs

  • Still combining a couple days into one because I missed the first day.  Added in Snatching and changed the ab work to use my GHD. Nothing terribly difficult today.  Did the first set of Clean pulls with 100% of clean by mistake.  Felt good.  

    Got my GHD today!  Its a Yukon GHD and the best deal on the market.  IE: CHEAPEST!  After using it the very first set, I can tell you I do not like the seat pad.  It is very soft and gets pushed out of shape under my weight, getting disformed.  It slowly moves back into shape after I get off.  Weak sauce.  The other reason that it is plainly cheaper then it's competitors is the lack of adjustability and not quite as beef cakes as others that I've used.  But at $250 (and free shipping) compared to about $500 at the next cheapest (not including shipping), its hard to complain too loudly.  I may have to get a different material for the seat pad and put it in there.  Then I'll have my very own custom upholstered GHD.  We'll see.

    I'm excited to hear that Joel (see my blog list on the right) will be joining my cousin and me in this Catalyst Athletics cycle.  

    Monday, July 20, 2009

    CA WOD # 1 7-20-09

    Catalyst Athletics Wod

    Week 1, Day 1

    Muscle Snatch + 2 Snatch Balances - Take to heaviest MS possible 
    95, 105, 115, 125, 135 (failed on 2nd Snatch Balance)

    Power Clean and Jerk - 80% of PC 1 x 4 - 180lbs (failed on 4th Jerk)

    Front Squat - 75% 3 x 5 - 175lbs

    3 Rnds
    10 Burpees
    10 Pullups


    This is Day 1 of a 10 week Strength Cycle from Catalyst Athletics (wfs).  It starts on April 13th if you want to go back and take a look.  I missed yesterday, so I combined yesterday and today's wod to come up with this.

    Hopefully I can fight my severe case of 'icantstickwithaprogramitis' and follow this for the full 10 weeks.  Only time will tell.  I need to write up some goals for OL.  This year's Olympic Lifting goals are to Clean and Jerk 225 and to Snatch my bodyweight.  That might be a wee bit aggressive for 10 weeks.

    Looking forward to this period of Olympic Weight Lifting specialization.  I believe it's probably a must for everyone to take some time at one point in their crossfit 'career' and focus on OL.  It doesn't have to be this much of a specialized focus, but it needs to happen at some point.  They are simply that important.  At least thats my story and I'm sticking to it.  Go get your O-Lift on!

    Friday, July 17, 2009

    Snatch Balance and Double Unders 7-17-09


    5, 5, 8  Head to 25lb bumper and abmat.  Slow and steady improvement.

    Snatch Balance

    64 x 3
    95 x 3
    115 x 3
    125 x 3
    135 x 3

    First time doing these with any load.  Failed on a few at 125 and 135.  Great accessory lift for the Snatch.

    10 Rounds For Reps

    1:00 Min Max Double Unders
    1:00 Min Rest

    67 (PR), 50, 50, 44, 43, 47, 41, 43, 49, 51

    Thursday, July 16, 2009

    Fran 7-16-09


    21 - 15 - 9

    Thrusters 95lb


    Pathetic.  1:23 slower then my PR.  

    Cash Out:  10:00 min pity party.  

    Tuesday, July 14, 2009

    2009 Games Photos

    Coach Glassman opens the Games!

    Pat Barber feeling beat on the Snatch/Wall Ball Wod.

    Miko Salo just fails on 505lbs!  It was at this point after he had taken a close 2nd on the run and nearly finished the deadlifts that I knew he was truly a force to be reckoned with.

    Chris Spealer leading the pack on the 7k run.

    Jason Khalipa seconds before he collapses in agony.

    Jolie Gentry tearing it up.

    Spealer passes Miko Salo in the final stretch to take 1st!

    Wish I had taken more photos and not forgotten my camera all 3 days.  What a dolt.  Luckily my brother had his camera the second day.  Thanks for letting me steal it and snap these!  What a weekend!

    OHS and Annie 7-14-09

    Overhead Squat

    95 x 3
    115 x 3
    135 x 3
    155 x 1
    175 x 1 (bodyweight) PR + 10lb
    180 x 1 (PR + 15lb)
    190 f , f - both failures were because I couldn't jerk the weight overhead.  doh!

    Notice on the first lift I almost lost the weight behind me before I even started to squat and then the knees shooting out too far forward on the way down.  Ugly cause it was heavy.  But the second lift not only looked better, but felt easier.  Funny how that works.  Felt so good I got too greedy and went for 190.  Maybe next time.


    50 - 40 - 30 - 20 - 10

    Double Under
    Situp - unanchored abmat frog style

    7:19 (PR)

    Cash Out:  Muscleups 3 unbroken, 4 unbroken with arms locked and wrists turned out (PR)

    Wall Ball and HPC 7-13-09

    Cash in:  HSPU

    2 x 10  head to 45lb bumper and abmat.  

    From Crossfit Calgary

    In 12 min complete:
    75 Wallball 20lb - 10' 
    AMRAP Hang Power Clean 115lbs

    Post number of cleans completed:

    58 Cleans

    I liked it.  I think I'll be using some more Calgary wods in the future.    

    Monday, July 13, 2009

    Day 2 and 3 Crossfit Games 2009

    My apologies for this tardy post.  A warning that this is looong, but I wanted it to be thorough, and I feel as though it could be 5 times as long.  It was such an amazing experience, I could talk nearly endlessly about it.  

    Went with my twin Josh and brother Jake.  Got to hang lots with the Martin clans, which is always good times and had the pleasure of meeting Bingo!

    Day 1 of the individual Competition

    What a day!  5 Wods that are enough to humble any man or woman in and of themselves.  Put them altogether in one day and you have a monster of a competition.  Add the 3 wod's on day 2 and you have enough when programmed as brilliantly as they were to crown the fittest man and woman alive.  I absolutely loved 7 of the 8 workouts.  Here are the descriptions of every wod, because I haven't yet seem them laid out anywhere else, including some of my thoughts about them.

    The 7k hill run.  Does it get any more brutal?  I heard Michael Fitzgerald telling his friends that everyone fell.  He said he fell multiple times, once at least he slid a good 20 feet down the hill before he could regain his feet.  We are talking crazy steep which caused most competitors to scramble up with hands and feet.  Class 4 scrambling.  So with that we had our long monostructural metcon testing the outer limits of endurance.  Outer limits?  Yes.  You don't need to go longer to accurately test the merits or folly's ones endurance.   The finish was awesome with Spealer making a final kick to take first over Miko Salo.  What a couple of studs those two are.  This also brought out some of the highest drama of the weekend.  I'm not sure the name of the woman who collapsed 3 - 4 times in the final 50 yards.  By collapsed, I mean full body exhaustion, legs of jello, falling to the ground and attempting a forward roll with each fall.  Each time she hit her head as she did so as she was too spent to fully protect herself.  What an amazing show of will power and fortitude as you could plainly see she had zero quit in her.  She just picked wobbly spent self off the ground to continue on, only to fall again within a step or three.  How about Jason Khalipa collapsing as he came to the final flat portion of the run just past the stadium.  I mean we are talking total heat exhaustion, can't go any further collapse.  Not a mere mental break, character flaw quitting on the run, but the body shutting down and saying to the mind for you and me and our best intrest I've gotta stop these shenanigans NOW or there will be permanent damage.  And that is an iron will the body was shutting down.  Puts things in perspective when you realize he ended up finishing the wod.  Not only that but coming back to put on the rest of the performances he did.  A true comeback story to finish 5th overall.  Wow.  Just wow.  If there were ever any doubts of him being a one hit flash in the pan wonder because of 08's quick wod strength based performances, those were killed with finality this weekend.  He was truly a joy to watch competing.  His intensity and sportsmanship were spot on.  Speaking of such the intensity of the weekend was definitely one of the best parts for me.  It was a weekend filled with outstanding performances of forcing the body past limits and through searing pain.  What a stark motivation and encouragement it was for my own crossfit endeavors!  

    Next we had the deadlift ladder.  What a wicked 1 - 2 punch that was.  A gnarly hill run immediately followed by a brute strength deadlift wod starting at 315 and adding 10lbs to each of the 20 bars all the way up to 505lbs.  They had 30 seconds to make one attempt at each bar.  My only wish is that they shouldn't have put an endcap on it, and/or should have progressed by 15lbs instead of 10lbs (which would have ended at 600lbs) so we could have seen how high the  athletes who finished would have gone.  This would have also avoided the 16 man pileup at 505lbs for first place finish in that wod.  No matter... it was intense.  Really made me want to go pick up something heavy.  Some PR's were made by some of the atheletes which is remarkable considering they had just run a 7k hill run ~1 hour before and had done so many reps over 300lbs to get to the new PR.  

    3rd wod was the hill sand bag sprint/dash/hike/gruelling grind.  Thats a steep hill at the end which caused for some awesome finishes.  Talk about a crowd pleaser.  I really liked this wod.  Intensity was through the roof.  A bit of strategy involved with how to carry the sandbags and attempting to pace or risk hard charging and dyeing at the steep finish.   I was super bummed to see Josh Everett on this wod.  I was pulling for him as many were to take #1 for the entire Games.  It was ugly from the word 'go' as he first ran to pick up another athlete's sand bags.  That started things off wrong, he quickly adjusted to grab his own, but struggled to pick them up and situate them cleanly and efficiently.  Smooth is fast as they say and it just wasn't his day.  He ended up paying for it dearly as he lost is grip about 5-7 stepsand dropped a sandbag.  By the time he realized it, went back, picked it up and regained his forward pace he was out of contention and mentally it showed.  It was a slow pace for such a beast of a man up that hill and my unofficial time for him was around 1:43.  That had to have been the slowest men's time of the day.  It hit me hard as I realized that would likely kill any prayer of a top finish.  Much respect for you Josh.  You are a complete inspiration to me and one drop of a sandbag certainly doesn't change that for an instant.  I know he would have been in the top running had it not been for that.  

    And that brings us to wod #4.  I hate to do this, but I've gotta be true to my thoughts.  I don't like to speak down about anything crossfit because of how amazing I believe it is and how much it has helped me.  Coach for one is a genius and the HQ staff running the games are a number of magnitudes ahead of me when it comes to this stuff.  Maybe the light bulb will turn on in my head eventually, and I'll get it, but it just doesn't sit well with me at this point.  So allow me to elaborate waay too much with some of my garbled thoughts.... 

     The stake wod.  Row 500m pound a 4 foot stake into the ground with a sledgehammer then row 500m.  Sounds simple enough right?  I bounce back and forth between thinking this is THE best test of accuracy (one of the 10 foundational elements of fitness) that has ever found itself into a crossfit wod OR thinking this was just plain dumb.  I can't decide.  It was agonizing to watch amazing athletes that we all KNOW are incredibly fit completely flounder during this wod.  Watching Gillian Mounsey struggle through it stuck out to me as a perfect example of this.  So does that mean this was a harsh, unbiased test of fitness that truly exposed the weakness of accuracy in some of these fine athletes?  I don't know its that simple.  I mean the winner swung a hammer daily for the last few years as a construction worker.  Seems like it fell too far onto the side of a sport specific skill.  Yes no one has ever competed in this before and that in and of itself is cool.  Yes its a very functional test of what one might need to do in the real world.  But thats not the point.  The point is that I believe accuracy (as its defined in 'What is Fitness?' - "The ability to control movement in a given direction or at a given intensity") is about the control of one's own  movement or a load's movement and how that relates towards a strength and conditioning program.  Not the ability to control movement in a given direction or at a given intensity as its exemplafied in all of the many sports this world has to offer.  If that were the case then the Games next year could have a round of Golf, or a hitting session against a major league pitcher, a 3 point hoops contest, or a darts contest.  The only seeming difference between those things and the stake wod (also a high skill, non strength and conditioning specific application of movement) is that many people have competed at them before.   

    If the spike wod is a great example of a fitness test, what type of training should be done to maximize success on such a wod?  It seems that the only real success one would have in training for this wod would be to actually practice hitting a target with a sledge, specifically a spike.  Simple right?  I mean thats the advice given when one wants to get better at the Olympic lifts.  You need to do them more then once every 3 weeks in order to accelerate your acquisition of skill on them.  But would practicing and improving upon hitting a spike with a sledge then transfer your newfound advance in 'accuracy' towards other accuracy dependent endeavors?  Seems to me it would be confined very narrowly to your success in hitting a spike and that is it.  If hitting a spike was a superior form of transferring success towards other aspects of accuracy then why isn't it a part of regular crossfit programing?  This question has been asked before by Tony Budding in his journal article 'The Quest to Measure Fitness' regarding the Games competition, "Can success in any specific event predict success in any other specific event"?  Tony answered with a "Yes".  I agree with him.  But I just don't know that this wod accomplished that.  I'm certainly not saying that I have all the answers and I know exactly what a better example of a test of accuracy would be.  Maybe the Olympic Lifts.  Maybe an obstacle course of some kind.  This wod just didn't sit well with me.  Maybe this will start a discussion that will lead towards me understanding it better.  Any and all thoughts are welcomed.  Enough of that tangent.  Please understand that my thoughts about the stake wod does not detract in any way my belief that the Games this year were an outstanding test of elite fitness and I also believe that the title of fittest man and woman is completely valid.  I think its one hiccup in a stellar group of wods.

    Wod 5

    3 Rounds of 30 Wall ball (12'-14' target) 20lbs, 30 Snatch 75lb men/ 45lb women  20 min cutoff

    Brutal leg killer.  Great wod.  I'd have liked to have seen the standards be stricter and made the wall ball reps only count if the ball was caught each rep, but I'm being picky here.

    And down to the final 16. 

    Day 2, Wod 1:  Max Single Rep Snatch.  10 minutes to complete your best snatch.  Only rules being that you cannot touch your body anywhere with the bar from the chest up (this stops an athlete from using the rack position and jerking the weight), and the weight must be locked out overhead with completely vertical knees, hips, arms and feet brought together and in the same plane under the hips (this is a loose regurgitation of the rules from memory).  Awesome performances and a great addition to the Games programming.  Now we've got the two ends of the time domain spectrum, the long and 'slow' 7k and the short and powerful Snatch.  Excellent.  A fully thorough testing of elite fitness needs to include both long and short and I was very pleased to see them nail this.  Lots of PR's were made here too.  Impressive since the day before had to have completely wrecked the athletes.

    Wod 2:  AMRAP 8 minutes: 4 HSPU, 8 KB Swings 70lbs men/53lbs women, 12 GHD situps.  The HSPU were done on paralletes with a fixed distance (thats good, no gaming the ROM), and I believe kipping was not allowed in the men's heats.  Legs had to be kept straight.  Or so I thought.  That was not the case.  Maybe I misheard the rules.  I hope so, otherwise the standards weren't kept by all the judges.  Too bad.  Great wod.  Classic triplet that could easily be a named wod.  

    Wod 3:  A chipper of ...  
    15 barbells cleans (155 lb.)
    30 toes to bar
    30 box jumps (24 inches)
    15 muscle-ups
    30 push presses (40)
    30 double-unders
    15 thrusters (135)
    30 pull-ups
    30 burpees
    Overhead walking lunges (45lbs)

    This is the only wod I wasn't able to watch.  Had to get back to reality and go to a buddy's wedding.  

     My only problem with the first day's wods were the lack of any gymnastic movements.  I think either of the last two wods would have been perfect had one been moved to the first day so that HSPU's or muscleups real field levelers could have been brought into play and been part of what either eliminated him/her from or propelled an athlete into day 2.

    All told it was an incredible experience to be a part of.  I was in awe of the athletes and superbly pleased with the events themselves (despite my long rambling about the stake wod).  Huge thanks to every single competitor for putting out 100% and being such an inspiration,  thanks to the Crossfit HQ staff who conceived, designed, and ran the games, and thanks to all the many judges one who were the nuts and bolts of the weekend and made it all possible.  I'm not normally one who enjoys being much of a spectator, but this was altogether a different story.  A new annual priority in my calendar!  The Games certainly did not disappoint.  Entertaining as all get out and as valid as a test that has ever been created for the fittest on the planet to battle it out.  Congrats to all the athletes who qualified to make it to the Games and especially those final 32.  Big congrats to the champions.  Enjoy your reign as the fittest alive and who knows, one could have a repeat performance next year.  Miko and Tanya you are both incredible.

    Saturday, July 11, 2009

    Day 1 - 2009 Crossfit Games 7-10-09

    Not too terribly much to report.  Unfortunately I was only able to stay for 3 hours in the morning because of work last night and tonight.  But what I did see, I liked.  Who wouldn’t enjoy such a gathering of so many fit people descending on one location.  This has got to be one of the most impressive gathering of athletes ever assembled. 

    Job very well done with all the changes at the Ranch.  The arena has a very cool feel to it.  Bleachers, check.  Jumbo tron, check.  Large paved area for all kinds of insidious crossfit fun, big check.

    Spent most of the time watching my favorite wod, of the day: OHS/Pullup.  Have to give a thumbs up to the quality of the judging.  From what I saw, the bad reps were getting called.  Nice work judges! 

    Strolled through the sponsor booths and drooled over equipment that I’d like to have. 

    Really, REALLY looking forward to tomorrow!  I’m expecting there to be considerably more more spectators and a truck load of the stellar performances.

    Thursday, July 9, 2009

    Clean and Jerk and 1/2 Nate 7-9-09

    Clean and Jerk
    95 x 2
    115 x 2
    135 x 2
    155 x 2
    175 x 1
    185 x 1
    195 x f 1
    200 f - wussed out and didn't get under the weight, f - dropped it at the bottom of the squat, then got the clean (PR) but f the jerk

    That makes for a PR with 200lbs in a full clean.  I'm happy with that.  I didn't have time to try again to see if I could squeeze out the jerk.  When I fail on heavy jerks, its almost always be because the weight gets out in front of me when I try and lock it out.  I need to roll some video and figure it out.  

    1/2 Nate

    10min AMAP:

    2 Muscleup
    4 HSPU - head to stacked 45 and 10lb bumpers and abmat
    8 KB Swing 2 Pood

    6 Rounds + 1 Muscleup

    I may have a new favorite hero wod.  Once I get HSPU's down that is.  Good stuff.

    Tuesday, July 7, 2009

    Squat and KB Clean/Thruster,C2B PU 7-7-09

    HSPU - Head to stacked 45lb, 25lb bumpers and abmat

    3 x 11


    195 x 5
    210 x 5
    230 x 5

    For Time:

    15 - 12 - 9

    Dual KB Clean & Thruster 35lbs (each...Gunslinger style)
    Pullup - Chest to Bar 


    Nasty little wod.

    Sunday, July 5, 2009

    Thruster/Pullup/KB Swing 7-5-09

    Day One of a 3 day Crossfit Challenge

    The competitors are:  My twin Josh, older brother Jake, Jake's wife Lisa and my cousin Jerrod

    3 Rounds

    5 Thruster - 115lbs  (90% of 1 Rep Max Shoulder Press)
    10 Pullups
    15 Kettlebell Swings 53lbs


    Here is the VIDEO of Josh and I doing the workout.

    1st round unbroken.  2nd round unbroken except pullups 6/4   3rd round broken thrusters 2/3 pullups     swings unbroken

    Not super pleased with my performance.  Shouldn't have rested so much in between sets, but at the time it sure felt like the right thing to do.  We did a live webcast from California of the competition on Skype with Jerrod, Jake and Lisa who are in Virginia.  After video review we realized Josh only did 14 KB swings in the first round.  That is technically a DNQ, but oh well its just for fun.  In choosing the wods for the competition I we each submitted 3 wods and sent them to Metric and TexasPatrick (from Brand X's forum) who were kind enough to provide excellent guidance.  

    The weight on the thrusters were:  Josh 102.5lbs   Jake 102.5lbs  Lisa 75lbs   Jerrod  155lbs

    Rankings after Day 1
    1 - Lisa  3:53
    2 - Josh  4:04
    3 - Jerrod  4:14
    4 - Joe  4:45
    5 - Jake  8:46

    Stay tuned for WOD # 2 next week.

    Friday, July 3, 2009

    Box Jump/Sprawl/Heavy Bag 7-3-09

    3 Rounds

    15 Box Jump 33"
    15 Sprawl
    100 Punches on Heavy Bag


    A little different workout today.  I should probably work in more wod's like this.  The only part I don't like is the punches are a bit subjective.  Awful easy to not give it 100% effort for every single punch.  I did a combo of:  1-2-3 straight, hook, 1-2 straight, hook  I also found it is hard to count 100 punches when you are gassed.  Forgot to mention that on Tuesday my left elbow flared up with what I believe to be tendonitis aka tennis elbow.  I believe its from doing pullups.  It hurt to pick up my glass of water on tuesday and take a drink after the workout.  So I've laid off pullups for a couple days.  It is feeling better.  Hopefully its not a reoccurring thing.  

    Had a monumentous day today in the gym.  It was my wife's first ever crossfit workout.  Taught her how to squat.  Then she did:

    3 Rounds

    7 Squat
    400m Walk Blitz the German Shepherd 

    Not for time.  I sneakily timed it anyways and didn't tell her.  19:26 

    Afterwards I asked her what she thought.  Her feedback was that it was better then her workouts at 'Ladies of America' a few years back.  She enjoyed the one on one personal training.  She thought the squats were similar to learning a new dance step progression or doing gymnastics as a kid due to the body control and awareness it took.  She liked that we didn't use any machines like they do at 'Ladies of America' and liked getting outside.  I think we'll stick with mostly gymnastics for a while and hold off on weight lifting other then drills with PVC.  Success!  Very cool. 

    Thursday, July 2, 2009

    Front Squat and Deadlift/KB Swing/Ring Pushup 7-2-09

    Ring Dip

    10, 10, 8

    Front Squat

    115 x 3
    135 x 3 
    155 x 3
    175 x 3
    195 x 3

    A very small reset based on Jeff's comments this weekend.  Focused on sitting my hips in over my feet, getting as deep as possible, pushing my knees past my toes and pushing with my quads out of the hole instead of using so much hip drive out of the bottom.  Made it a bit harder, but its satisfying to work on my quad weakness.  My front squats were looking a bit too much like a low bar back squat.  As Jeff put it; it wasn't wrong, but it wasn't optimal either.

    3 Rounds

    10 Deadlift 185lbs
    10 KB Swing 70lbs
    10 Ring Pushup


    Deadlift were unbroken.  KB swing 10, 10, 7/3 Ring Pushup: 10, 5/5, 5/3/2  Each time I rested I took 5 breaths and then back at it.

    Wednesday, July 1, 2009

    Bench and Row/Push Jerk 7-1-09

    Bench Press

    135 x 5
    145 x 5
    160 x 5 (PR)

    5 Rounds 

    250m Row
    5 Push Jerk 150lbs


    Rows were at 1:42 - 1:45 500m pace
    Jerks were split 5, 3/2, 3/2, 3f2, 3/2

    Got this wod from Joel who spanked me with a 9:35.  I was happy with my effort today.