Monday, June 13, 2011
Training Partner in Crime
Crossfit 516: Fitness. Redefined. from Silence Fiction Productions on Vimeo.
3,2,1 GO!
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Day 59 Burpee Challenge / 1770 Burpees Total
Yesterday's Training:
Rest Day
*3511*
Sunday, June 12, 2011
Endure!!!
Greeting again everyone. The video is back, for the time being. My suggestion is for everyone to count the number of times I say, "um", and do that many burpees... I'm just saying.
LINKS:
CrossFit Endurance
CrossFit in the Park from Peter Heald on Vimeo.
3,2,1 GO!
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Day 58 Burpee Challenge / 1711 Burpees Total
*3511*
LINKS:
CrossFit Endurance
CrossFit in the Park from Peter Heald on Vimeo.
3,2,1 GO!
------------------------------------------------------------------------------
Day 58 Burpee Challenge / 1711 Burpees Total
*3511*
Saturday, June 11, 2011
Power is King
Hey folks. Frosh back again, rambling back to my roots. That's right, no video today. Generally, I record my video rambles the day before. However, the day before I was dog sick. I believe it the crap diet, and even worse sleep schedule is catching up to me. I mean literally, my work shift changes EVERY DAY! Ok, enough complaining. I will adapt and overcome. It's kinda like working up to an Rx Fran... it takes a while.
So, today's ramble is a discussion on power. This is one of CrossFit's 10 General Physical Skills. Again, this is not the general focus of CF, we need to be good at everything. However, there are programs out there with more of a Strength and Power bias. Say hello to CrossFit Football!
CrossFit Football was a CF type strength/power biased program started by Pro Football player, and CF enthuesiest, John Wellbourn (ever seen Every Second Counts?). I've dabbled in some of these WODs, and they sure are fun!
Now, CFFB still has the CrossFit element of constantly varied, functional movemnts at high intensity... well, maybe a little less varied than your average CF WOD. CFFB is comprised of a SWOD (Strength WOD) and a DWOD (Daily WOD). So let me break these down a little bit.
The SWOD is usually run on a 2 on 2 off rotation. However, searching the site, you may find some 1 on 1 off rotation (which looks like it corresponds to the DWOD). The SWOD can range from Max attemps (ranging from 1RM to 5RM), Dynamic effort (ex: 12 x 2 @ 75% w/ 45 sec rest), same weight across multiple sets (like 5 sets of 3 rep Deadlift all w/ 315 lbs), or even max sets of weighted and unweighted pullups. Generally the exercises are Powerlifting movements (ie squat, deadlift, bench press) but also include all the overhead lifts, power clean, power snatch, and even some extra work on the GHD. The SWOD, of course, has no time limit (beside the dynamic effort). So this is unlike CrossFit Mainsite, where stength work pops up once in a while and is the entire WOD for the day. One last interesting aspect is the choice of SWOD.You have the amateur, collegiate and professional level. These correspond to your relative strength levels, and how long you have been using the program... so make your own choice on this one, or just consult the FAQ.
The DWOD is run on a set schedule of 3 on 1 off 2 on 1 off. Most of the WODs are quick and heavy, obviously geared toward high power outputs. Of course, everything is scalable... cause I'm not about to do a 225 lb Push Press. Again, the DWOD is your metcon portion of the CFFB program... so get ready to put it into high gear, and be ready for going fast, hard... and no cuddling after.
So there you have it folks, the CrossFit Football program in a nutshell. And if you're looking for a way to up your power output and strength numbers... this is the way to do it. This is something I'd really like to focus on back home. However, quite frankly, I don't have the equipment or space to accomplish it. But you should definitely give this a look, and maybe even a try. So get strong, be powerful... and do burpees!
"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart."
- Greg Glassman (CrossFit Founder/CEO)
3,2,1 GO!
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Day 57 Burpee Challenge / 1653 Burpees Total
CrossFit Football was a CF type strength/power biased program started by Pro Football player, and CF enthuesiest, John Wellbourn (ever seen Every Second Counts?). I've dabbled in some of these WODs, and they sure are fun!
Now, CFFB still has the CrossFit element of constantly varied, functional movemnts at high intensity... well, maybe a little less varied than your average CF WOD. CFFB is comprised of a SWOD (Strength WOD) and a DWOD (Daily WOD). So let me break these down a little bit.
The SWOD is usually run on a 2 on 2 off rotation. However, searching the site, you may find some 1 on 1 off rotation (which looks like it corresponds to the DWOD). The SWOD can range from Max attemps (ranging from 1RM to 5RM), Dynamic effort (ex: 12 x 2 @ 75% w/ 45 sec rest), same weight across multiple sets (like 5 sets of 3 rep Deadlift all w/ 315 lbs), or even max sets of weighted and unweighted pullups. Generally the exercises are Powerlifting movements (ie squat, deadlift, bench press) but also include all the overhead lifts, power clean, power snatch, and even some extra work on the GHD. The SWOD, of course, has no time limit (beside the dynamic effort). So this is unlike CrossFit Mainsite, where stength work pops up once in a while and is the entire WOD for the day. One last interesting aspect is the choice of SWOD.You have the amateur, collegiate and professional level. These correspond to your relative strength levels, and how long you have been using the program... so make your own choice on this one, or just consult the FAQ.
The DWOD is run on a set schedule of 3 on 1 off 2 on 1 off. Most of the WODs are quick and heavy, obviously geared toward high power outputs. Of course, everything is scalable... cause I'm not about to do a 225 lb Push Press. Again, the DWOD is your metcon portion of the CFFB program... so get ready to put it into high gear, and be ready for going fast, hard... and no cuddling after.
So there you have it folks, the CrossFit Football program in a nutshell. And if you're looking for a way to up your power output and strength numbers... this is the way to do it. This is something I'd really like to focus on back home. However, quite frankly, I don't have the equipment or space to accomplish it. But you should definitely give this a look, and maybe even a try. So get strong, be powerful... and do burpees!
"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart."
- Greg Glassman (CrossFit Founder/CEO)
3,2,1 GO!
-------------------------------------------------------------------------------
Day 57 Burpee Challenge / 1653 Burpees Total
Friday, June 10, 2011
Regional Review Week 2
Hey peoples. Back once again, the traveling is over... for now. So the blogs are here as long as I am. So keep that midline tight, it's time for a regional review!
LINKS:
Danny Nichols' 325 lb Thruster
Regional Update Day 1
Regional Update Day 2
Regional Update Day 3
CrossFit from Nat Kendall on Vimeo.
3,2,1 GO!
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Day 56 Burpee Challenge / 1596 Burpees Total
*3511*
LINKS:
Danny Nichols' 325 lb Thruster
Regional Update Day 1
Regional Update Day 2
Regional Update Day 3
CrossFit from Nat Kendall on Vimeo.
3,2,1 GO!
-------------------------------------------------------------------------------
Day 56 Burpee Challenge / 1596 Burpees Total
*3511*
Monday, June 6, 2011
Travel... again
Seems like I just got the rambles running again, and I'm already putting them on hold. Most likely I'll be back in a few days. But who knows, I may get this working out there. If not, see you cats again soon.
3,2,1 GO!
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Day 52 Burpee Challenge / 1378 Burpees Total
*3511*
Sunday, June 5, 2011
Band-aid
3,2,1 GO!
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Day 51 Burpee Challenge / 1326 Burpees Total
Look at that total rise!
*3511*
Saturday, June 4, 2011
I'm back!!!
I'm back! Once again, Day 50 on the burpees! See the total count below, and leave your times in the comments. Hit it hard!!!
Let The Games Begin from Natural Strength CrossFit on Vimeo.
3,2,1 GO!!!
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Day 50 Burpee Challenge / 1275 Burpees Total!
50 Burpees for time -2:27
*3511*
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