Competition pains

     Look at that, day two is here. I may be rehabbing my lower back, but I am strong on getting my blog back on. I want to put out a few things right off the bat. I am no longer posting exactly at 9 AM. The posts will come when they come on a Monday through Friday basis. Why?... because I like my weekends. OK, the rules are officially over, let's ramble.

     So, last Saturday was the "Fittest in the Metro East" CrossFit competition. I placed 8 out of 9... only because there was a tie... so technically 9th (woo, top 10!!!). The first workout was a triplet with thrusters, pullups and snatch. Coming in with a bad low back injury, it wasn't looking  that grand. After an uber painful fight with 30  snatches I finished with literally seconds remaining. After writhing in pain, a trip to the on-site chiropractor, and writhing in pain again... I had to "prepare" for the 2nd event.

     My preparation consisted of napping right up until my heat. the second was a short battle with the jump rope and handstand holds. Again, this went horrible for me, even though these USED to be my most strongest abilities. The next event I was better prepared for, as it was a strength event. Running coupled with 1 Rep Deadlift, Clean and Hang Squat Clean. My worry here was the cleans, because I injured my back doing these 2 days prior. This still lead to a Hang Squat Clean PR and my only 3rd place finish.

     The 4th event was another triplet of moving a prowler, air squats and situps. By now my quads were toast, so I'm surprised I could even do anything. The finally event was a gargantuan chipper of a whole bunch of movements. It really didn't matter, I couldn't get passed the 3rd movement of overhead walking lunge with a 70lb kettlebell. At this point in the day I couldn't even do an unweighted lunge, so this was just 14 minutes of self torture.

     So that is about as brief as a recap I can give. As horrible as I did, there were some beasts out there in both Rx and scaled divisions. Was I ill prepared? For this competition, yes! Have a done a WOD since March? Not a one. So I've gone from placing 2nd of over 60 people in February, to last out of 9. Have my goals changed since February? Yes! Have they changed since last weekend? No... just more of a fire.

     The non-CrossFitters will say that CF competitions are BS, and a normal "fit" person can't just come in a do well because of the crazy movements. There may be a little truth to this, you do have to practice the movements... just like any sports. Fittest man in the world, Rich Froning, will not be able to go play in the NBA, NFL, or NHL (when it's not locked out) without practice. He is a monster at CrossFit... because he CrossFits!

     Is this the end of my competative CF career? I'm not sure. Do I no longer advocate CF? I still do, but it is not my training plan or goal of mine at the moment. Will this post piss CrossFitters off? I'm not trying to be a dick, I'm giving out my thoughts and opinions. I am not bashing the competitors or competition, because who the hell cares? I don't want to start fights or "hardcore" internet battle. I am, however, saying how shit-tastic that I did. I will soon be back to training the Big Three (Squat, Bench and Deads), going after PRs and blogging away... at training, life, CrossFit, or whatever the hell I feel like.

     Anyway, those are my thoughts. If you don't like them... then you already stopped reading this. If you still are, and you still have a problem then leave any questions, comments or thoughts. So the hell with all this, the competition is in the past. It's time to get stronger, train harder... and BECOME UNBREAKABLE!!!

12.3, squatting and DOMS

     Good morning people. I hope you didn't miss me too much, it was a busy weekend and start of the week. However, this doesn't mean I haven't been getting some great training sessions in. So much so that I... am... sore! Let's see what we got.

Saturday's Training:

OFF

     It wasn't supposed to be off, but decided I really needed it.  After 5 days of taxing the hell out of my lower extremities I needed the moments off, especially if I wanted to tackle Open WOD 12.3.


Sunday's Training:

Open WOD 12.3
18 min AMRAP
15 Box Jumps 24"
12 Push Press 115lbs
9 Toes to Bar
Results - 6 + 23

     Sitting here now, my triceps are screaming! Not only that, but my shoulders and lats are a bit sore... but not as bad as the triceps. Delayed Onset Muscle Soreness, is going to be the word of the day.


Monday's Training:

Back Squat
215# 2 x 2
     Not too bad, and most of the week will be like this. "Relatively" heavy with low volume. Next day of training is Wednesday, and I can wait untill then! Post any question, comments or concerns below... and BECOME UNBREAKABLE!!!



OLY // SNATCH from NVR STOP on Vimeo.

*3511*

Battle for the Cup (scaled division)

     Good morning everyone, and happy VD... Valentines Day. It has been a long and busy weekend. My work week started with over 10 consecutive days of 4am wake ups, no voice, and three cups of coffee. Was it worth it?... Yes, absolutely. Now I write this two day past competition, my voice has recover... still waking up at 4 am though. Anyway, I bet you all want a recap. Don't let me keep you waiting.

     The day started early, waking up at 4 am... ugh. I got food, clothes and things together. Of course we still left late (my fault), picked up Libbie (CrossFit CWE badass) and headed to CrossFit TNT (with barely any coffee in me). I had seen WOD #1 on Thursday before the competition, but here's what I knew I had in strore for me:

WOD 1: The Triple Clean

Start next to a bare bar. After 3,2,1 GO run/walk to a stack of plates and clips, return them to your bar, load, and perform:

21 Hang Squat Cleans (hang starting below the knees) 95 lbs

Strip weights, return them to their pile, grab new stack, return to bar, load, and perform:

15 Power Cleans 115lbs

Strip weights, return them to their pile, grab new stack, return to bar, load, and perform:

9 Clean and Jerks 135lbs

Strip weights, return them to their pile, run back to your bar and time!

Time - 7:19

     This went a lot better than I would have imagined. I was dreading the HSC, especially starting below the knees. I thought that would have a good chance of making the low back tight for the rest of the WOD. A lot of guys said to just go all the way down to the floor, that it was easier. In warm-up I felt a lot more comfortable not doing that. I felt like my low back went soft if I went to the floor. It seemed to work well for me. Power Cleans were fine, almost unbroked (and should have been). Clean and Jerks were heavy. I really should have pushed it on this. I finished every one in singles and came in 12th place (unbeknownst to me).

WOD 2: Handstand Hold

Hold a handstand, against the wall for as long as possible. Butt cannot touch the wall and head cannot touch the floor.

Time - 3:34

     I was suprised how well I did on this. Unfortunately I was the very last heat and only went with one other person. It helped to have another athlete on the wall... I kept turning my head and watching him. This took my mind off the pain in my elbows. Still, I had know idea where I placed on this, someone said top 5. This was true... I walked away in 2nd on the event and second in the standing (still unknown to me)

WOD 3: Ring and Things

8 min AMRAP

10 ring pushups (rings even with a 20" box)

16 lateral jumps (over a pvc) 24"

Rounds - 7 + 9

     I think this marked the first WOD I really went 100% for. Mainly because the ring pushups were pissing me off. first 3 rounds were fine and all unbroken. I never had a problem with the lateral jumps (more recovery than anything), but the ring pushups got tough come round 4. Needed to break them up pretty good. I also transitioned to a very close grip, which rubbed my arms raw on the straps. However, with this narrow grip I was able to recruit a lot of help from my chest and my triceps, and even get a stretch reflex at the bottom (kinda like bench pressing). I struggled to come up with 14th in the event, dropping me to 3rd overall... and I still had no idea of this. I also had no idea that the 14th place I received would be my lowest placing WOD of the weekend.

WOD 4: Death by Deadlift Ladder

45 second to lift, 15 seconds to transition. Weight AND reps increased each round

1 @ 135lbs

2 @ 175lbs

3 @ 205lbs

4 @ 225lbs

5 @ 245lbs

6 @ 265lbs

7 @ 285lbs

8 @ 305lbs

9 @ 325lbs

10 @ 345lbs

11 @ 365lbs

12 @ 385lbs

13 @ 400lbs

14 @ 410lbs

Last lift - 5 out of 10 reps @ 345lbs

     This one had me excited. If you don't know... I love to deadlift. Unfortunately (against my wife's advice) I left my powerlifting belt at home. Luckily, a super cool dude at CrossFit South City let me borrow his. I saw guys pettering out at the high 200's and low 300 range. My goal was to at least get to 365lbs. However, I don't know what happened to the 345 bar... the crap immediately got heavy! Maybe it was the fact I did do 45 reps in the previous 9 minutes... that could be a part of it. Still (not known to me) I got 8th on this, and bumped into 2nd place overall.

WOD 5: Rope N' Run

4 rope climbs

2 mile run (in 20-30 degree weather)

Time - 14:35

     This was the start of day 2. They announced this the night before online, so I already had an idea coming in on what I wanted to do. Now I knew I was in 2nd, by only 10 points. I had a fire inside... I wanted that podium. With the 6th WOD unknown I knew I needed to do well to keep my place. Seeing the Rope climbs made me jumps for joy. I may not be the strongest guy out there, but I think I have some pretty decent technique. It held out well for me. I hit the top of the 4th rope climb at 1:04 and I was out the door about 20 seconds later. That means I ran my 2 miles in about 13 minues... 6:30 mile split was good for me. My plan on the run was to catch as many people possible (since it was a heat running every 5 minutes) and never get passed. Also, I had heard a lot of people spinting it out on the final turn... so I decided to sprint it out on the turn before that. It seemed to go well, as I got 2nd in the event and retained my 2nd place overall.

WOD 6: Chipper

Complete as many points/reps possible in 10 minutes (680 points possible). Each movement has a max rep count you can achieve for points.

15 Snatches @ 135lbs (8 points each)

15 Ring Dips (8 points each)

20 Pullups (5 points each)

20 Dumbbell Thrusters @ 35lb (5 points each)

30 Toes-to-Bar (3 points each)

30 Kettlebell Swings @ 55lbs (3 points each)

60 Box Jumps @ 24" (1 point each)

Points - 568

     So, right off the bat I knew I would have trouble with that Snatch weight. Sadly, it's my current 1 RM. Matt (from CFe) and I went to warm up on the bar. We could both hit 125lb split snatches, so we came up with a game plan that worked awesome! We turned the WOD into 3 mini-WODs that looked like this:

1 Snatch attempt (which I got!)

5 ring dips

10 pullups

5 ring dips

10 pullups

5 ring dips

1 snatch attempt (which I got again!)

2 rounds:

15 Kettlebell Swings

AMRAP Toes-to-Bar (12 & 18)

10 Thrusters

AMRAP Box Jumps (52 out of 60 completed)

     This went exactly according to plan. GSkell was coaching me on what to do next, which I followed to the T. This was a tough WOD, and I fought tooth and nail for a 6th place... keeping me in my 2nd place overall!!!

     It turned out to be a great weekend. Day 1 was a rollercoaster of highs and lows, and unknown placement. Day 2 I actually saw the prize in sight, and I wanted it bad. Who knows, If I had Day 2's mindset on Day 1 I could have done better. However, I can't take away anything from the guy in first. He was strong all the way around, who only had one finish in the double digits. The athlete in 3rd was an outstrand guy, and can't wait to compete with him again. In fact both of these fellows have been doing CrossFit for 4 months! I have years of this under my belt now! They are going to be a force to be reckoned with. I have to thank my wife for being there for me (even when I wasn't a joy to be around), GSkell, Liner, Matt, Ginger, Tom and all the CFe crew! 

     Now I will take a week of recovery before really getting back to my lifts. I will fight harder now to become stronger and more powerful. Who knows what's next for me. Maybe 1st place? Maybe moving to the Rx division? We'll see in just another year. So get yourself motivated, put some effort into it... and do burpees!!!

TNT Weekend from CrossFit Ironman on Vimeo.

3,2,1 GO!

*3511*

The last week

This is not what I mean when I talk about training.

Friday's Training:

Seated Box Jumps (to 30" box) 8 x 2 every 45 sec.
Completed, and need to go higher next time

Barbell Lunges 95lbs 3 x 8 (each leg) 1 min rest between sets
Wanted to do Russian Split Squats... but that day will come. I don't need to get that fancy right now

2 min AMRAP (5 sets)
2 Bodyweigh Power Cleans (165lbs)
25 Double Unders
*1 min recovery between rounds*
Round 1 - 3
Round 2 - 3
Round 3 - 2 + 24 DU (that was a bummer)
Round 4 - 2 + 21 DU
Round 5 - 3 + 2 PC (Gave it everything I got)


Saturday's Recovery

Epson Salt Bath
Drew a hot bath and put in about 2 cups of Epson Salt. It's supposed to do wonders for recovering and helping with sore muscles and strains. I did feel a difference but, honestly, not as much as the ice bath. Next week... I'm thinking Contrast Water Therapy.

Sunday

Rest Day

Yesterday's Training

Got to travel down to CrossFit Central West End. One, we grabbed some spare horse stall mats that they had left over, and two... get some training in! Here's what went down:

Back Squat 175lbs 5 x 3
Completed, but took a lot of cues from watching eyes. I'm thinking I need to move to a high bar position.

3RM Good Morning
200lbs!
These felt really good, like I was in a great position. Not feeling anything at the moment.

3 Rounds For Time
12 Lunges 115lbs
9 Power Cleans 115lbs
6 Pullups
Time - 4:15
I took the WOD with a great training partner, Michael Libbie. He was definitely was ahead of me after the 1st round. Jump to the last round and he was on Power Cleans when I was on my 8th  Lunge. However, he was doing singles. So, I dropped my bar at 12 and went right into 9 unbroken Power Cleans. I think that work last week on pulling helped a lot. 115lbs felt like air (as it well should). Anyway, I got to the bar half a second before Libbie and that put me one second ahead. I couldn't have pulled out that time by myself at home.

3 minutes in front leaning rest
5 minutes later I held the pushup position for 3 minutes. Sounds easy? You'd be suprised what a killed cash out this actually is.

Heavy Single Squat
Anne suited up and prepared to spank me on some back squats... which she did with ease. We started at 135, jump t 185, then 225. I bowed out after I missed 255 and Anne grinded it up (for a PR match). As rough as 255 looked, she then moved 265 like soft butter... nothing like a good PR!


     So that's what I've been up to. Obviously, my training involves volume. I think it's been paying off, because I've felt like I've been moving better and faster. Luckily the 2-day-on, one-day-off, 2-day-on, recovery day, rest day seems to work well for me. This is the begining of the 3rd week, and I think I will stick with this untill the competition in February. So get ready for training, stick with it... and do burpees!



Crossfit Nordic. Promo. 2012. from Love Strandell on Vimeo.

3,2,1 GO!
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A training recap

     Hey folks. My bad for getting nothing out this weekend. I took some good video of a very painful mental fight (you should see some time this week), but just to get the week rolling, let me recap the end of last weeks training:

     Friday 1/6

155lb Power Clean 8 x 2 on 45 sec clock

135lb Front Squat 8 x 3 (1 min rest)

6 rounds
10 1.5 pood KB SDHP
50yd sprint
rest 3:1

round 1 - :24
round 2 - :23
round 3 - :22
round 4 - :21
round 5 - :21
round 6 - :21

Good day of training. The rep scheme for the front squats should have been reversed, however I focused on perfect reps every time. I liked the sprints, just couldn't get sub :20

     Saturday 1/7

2 mile run
buy 2 10lb bags of ice
2 mile run (with the ice)

20-30 min foam roll

11 minute ice bath (5 minutes in, 1 min rest, 6 min finisher)

The ice bath was painfully awesome! That first 5 minutes was torture, but very worth it. After that I took as hot as shower as I could stand... and all of that before 9am.

     Sunday 1/8

Rest Day

So I think I'm going to like this. This next week I've added 2 squat session in the AM, so I will be doing a lot of work throughout the week. For this reason I have programmed my saturday to be a recovery day and Sunday to be a rest day. Got my squats done this morning already, and I'm feeling fresh.



     Just wanted to give you guys a little insight into what I'm doing. Post any questions, comments or thoughts down below. Stay tuned, keep training... and do burpees!



A day at Crossfit Love from Justin Doran on Vimeo.

3,2,1 GO!
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I'm back!

     Happy New Years. 2012 is just begining, and so does a whole bunch of training at the Adamas Training site (my garage). We have a lot to look forward this year. A whole lot of competitions all year long, opening up personal training in the garage, and getting stronger/fitter/faster. Doing so means I can't slack on rambling, so I'm going to try to be doing some good research and giving you guys and gals (or others) so meaty posts... but not necessarily today. Let's just get after it!

     With the new year, the one big tradition is the dreaded New Years Resolutions. The top resolution (and I'm basing this on no research) is weight-loss or just getting back into the gym. So all you Globo-Gym goers will notice an increase in population, probably just for the month of January... then it's business as usual. Why the hell is this?!

     It's time to stick with it, don't quit, and get the results that you want. Make reachable and obtainable goals. Put together a game plan, or find yourself a coach. Find a way to motivate yourself, and not let things slip by. So how about we talk a quick little bit about goal setting this morning? ... it's rhetorical, I'm going to talk about what I want.

     This is basically our first step. It's hard to say there is such thing as a "wrong goal"... but I don't want to hurt anyone's feeling. A "good goal"  would be something that we can accomplish, but not without applying a little bit of work toward it. Sometimes a more strict goal can be more dishartening. Example:

"I'm going to lose 20 lbs by February"
vs.
"I'm going to train to lose a weight each week"

     The first one is a clear set goal, with a number attached to it. This also has two possible outcomes: 1) you reach that goal, and all is right with the world 2) You don't hit your number, and now you feel like you failed, and do not want to continue. No bueno, right? The second goal, being more vauge, is actually an obtainable and reachable goal. For one, your telling yourself you will train, meaning you must do work to reach your goal. For two, you don't assign yourself a number. So, if you lose 1 pound or 10 pounds you have reached your goal. This will keep you more motivated to keep training, and keep meeting your goal.

     As always, I want you to think about your training. Think what you want out of your training. Is it for weight loss or weight gain? Do you want to be stronger under the bar or faster on your feet? Are your training for competition, or do you want to look good naked? Post thoughts, comments, questions, and goals down below. Get ready for the new year, get set to reach goals... and do burpees!



Motown CrossFit from Mike Doyle on Vimeo.

3,2,1 GO!
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Yesterday's Training:

Deadlift 3RM

365lbs

For these I made sure to have a dead stop between each rep. I could have gone heavier, but I really didn't have the plates to do that at the garage without making a 20lb jump. I might have made that too, but it seemed like a good stopping point

+ Accessory Work:

- Barbell Step-ups to 20" box 95lbs 3 x 15 (each leg) :60 rest between sets
- Barbell Reverse Curls 65lbs 3 x 12 w/ minimal rest (don't hate)
- immediate transition to: plank hold :60 x 3 (perform 25 air squats between sets)

The accessory work was tough. 15 reps each leg on the step up was pain. Curls were fine (don't hate), and the plank hold was an excellent cash out. If I didn't have a 4 year-old jump on my back at the same time, it really wouldn't have much trouble.

So this is interesting, we have a Powerlifting meet at the end of March, but the CF TNT competition is coming up begining of February. I'm working on raising my strength, and using accessory movements as a work/rest interval type work. We'll see how preparing for multiple things work out.



*3511*

Challenges abound

     Good morning everyone. Sorry I missed you all yesterday. It was a busy day of playing Navy at the Air Force Base (confusing isn't it?). Anyway, work looks light and I can't miss another ramble... I only have so few left for 2011! So let me stop wasting time and get going.

     So, I wanted to wait to tell you all my plans. But I just can't hold back. I have a self imposed challenge (no... it's not burpees)! Every week, and I'm shooting for every Wednesday, I will perform Grace... all year! That is 52 Grace's. I can make it heavy Grace, scaled Grace, Tabata Grace, or whatever. As long as its 30 Groung-to-Shoulder and Shoulder-to-Overhead. So... ya, we'll see how it all goes.

Not you Topher... I'm talking CrossFit here!

     I tell you this because of the impending holidays. No, I don't mean  Christmas (who care about that), I'm talking about the New Years! Now I've asked what your goals are, and we've gotten some great ones out there. Things like this Grace challenge is just that... it's a challenge. My only "goal" through this is to survive.

     Throughout the year the Rambles will be throwing out plenty of challenges. Right now we're in a burpee challenge, but we have a lot more out there to do. So my question is what kind of challenges would you like to see? Also, does anyone want to try to hit up the Grace challenge with me? Post thoughts, questions and comments below. Get ready for challenges, be ready for life... and do burpees!



"TEXAS! Yeah Texas! And We Had Some Fun..." ACOIII Promo from Bougie Photography on Vimeo.
3,2,1 GO! -----------------------------------------------------

Yesterday's Training:

Rest Day


December Burpee Challenge:
21/31 Completed, 231 Burpees Total

*3511*

The thrill of competition

     Hey guys and gals. We're are closing in our countdown to Christmas, Haunika, Kwanza, the New Year and the end of the burpee challenge. I'm sure you folks can't wait for that last one to end. That and I bet you can't wait for the ramble to start. So don't let you keep me waiting.

     Just wanted to throw something your way that I witnessed last night. The thrill of competition. The crew at CFe were thowing it on line for "Strongest of the Night" it was a strength endurance type WOD that had increasing reps on the deadlift.

     Anyway, when you have a WOD like this with a group of competitive men and women, odds are you're going to push more than you would, just being alone. Have you ever experienced this? Putting everything on the line for a competition. It doesn't have to be a sanctioned CrossFit throwdown to feel this (just like I saw last night).

     I've experienced this personally at a local competition. I wasn't even gunning for first, I was just trying to finish a WOD (as I was the last one finishing). However, I was working with a Clean and Jerk near my max, and the crowd cheering for me was what got it overhead. If I was in the garage... I might have just pulled out a DNF.

     There's nothing like it. Has anyone else experienced something similar? Or seen something similar? Post stories, thoughts, questions or comments below. Compete at CrossFit, compete at life... and do burpees!


alchemy crossfit from Russell Gibbs on Vimeo.

3,2,1 GO!
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Yesterday's Training:

4 min AMRAP
3 135lb Clean and Jerk
4 Handstand Pushup
Rounds - 4

3 min rest

4 min AMRAP
5 55lb Russian Kettlebell Swing
6 Air Squats
Rounds - 9

3 min rest

4 min AMRAP
7 25lbs Dumbell Thrusters (it the only weight I had)
8 Burpees over Dumbells
Rounds 3+7

I was shooting for not killing myself. The first portion was more strength based, the second was heavy breathing AMRAP, the third was a combination of the two.

December Burpee Challenge
17/31 Completed, 153 Burpees Total

*3511*

Misadventures in Babysitting... I mean, Training

     Morning once again... a cold morning for me. Not to worry about the temperature. Just grab yourself a big cup of Paleo hot chocolate, and set yourself for a ramble. Not a fan of cocoa? Then grab a steaming cup of Joe... not a coffee fan either? Then there is no pleasing you, just sit back and enjoy.

     So, this is what I want to share with you guys today. A little bit of yesterday's training:

Every Minute On The Minte (ETOTM) 10 min

2 Power Clean 155lbs
5 Plate Squats 45lbs (alternate front and back each round)

This is the conversation I had with myself before:

"Hey, Frosh, you back is super tight from yesterday's Deadlift. It would probably be a good idea to do some Power Cleans."

"You're right Frosh, that sounds like a great idea!"


This is the one afterward:

"You're a jerk Frosh!"

     Listen, I love it when a plan comes together and all... but sometimes it's just not happening. For all those out there that do their own programming, we run into hicups now and again. We destroy ourselves when we just want to test ourselves. Maybe I can look at this for good. Maybe this could be training for competition, and hitting a WOD when I'm less than fresh. What it really means, is a rest day is right around the corner.

     Rest days can be just important, if not more important than our normal training days. We don't get stronger by lifting... we get stronger by resting from lifting. So whether you do your own programming in your garage, or come to pre-programmed goodness at the box, it's important to get your rest in. Honestly, it's not all 3 on 1 off. It can be two full days off, or just take it when you feel like. But just make sure you do.

     How about the rest of you? Are you getting in rest like you should? I sincerely hope so. Post any thougts, questions or comments below. Don't forget, train hard, rest harder... and do burpees!



3,2,1 GO!
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Yesterday's Training:

Pretty sure you just read it...

December Burpee Challenge
16/31 Completed, 136 Burpees Total

*3511*

Who let the Goats out!

     Morning you party animals... or you WOD animals. Either, I'm sure, is appropriate. We add another day to the burpees and another rambles closer to 300 posts. I won't get this by the end of the year unless I start doing two a days, and I don't know if my recovery is good enough for that. Anyway, let's get moving.

     Ok, so yesterday I asked what your favorite and least favorite movements are. Obviously, in CrossFit, the lists of horrible movements (or goats) tends to be a lot longer. Yes, I could do double unders till the cows came home, but I wouldn't be doing myself a good service.

     Why is it we hate to do these ""goat" movements? We suck at them, that's why! Don't sugar coat it. I hate doing Overhead Squats for many reason, one of them being that my quads have the consistency of a pack of twizzlers left in the summer sun. So, I avoid them like dairy. Doesn't mean that it's right though.

     We should practice what we suck at. You hear this from interviews from fire breathers and Games competitors. The best way to get better is to make your glaring weakness you best movement in the whole world! It means we must train, and it means we must practice. We have to strive to be Herculean in all of the 10 General Physical Skills. We have to be more awesome than Dean Martin if we really want to capitalize. If you don't get that last refernce ask your parents... so they can ask their parents.

     Listen, one of my favorite ways to grind down weakness' is to program a couplet with something that I can knock out. Throw some box jumps in with any Olympic movements. Jumble up Deadlifts with ring dips. Combine Kettlebells with Barbells. Whatever you have to do to fix the problem is what you have to do. That way where you may be down and out being chewed up by your goat you can complete what's in you wheelhouse (that's good) with ease!

     As always I want you guys to think of smarter ways to train. Experiment with ways to get better. Anytime you get in and out of chair, do so on one leg (to work toward a pistol). The world is your Plaeo oyster. Post comments, questions or thoughts below. So train hard, kill you goats (metaphor)... and do burpees


So this is how Santa gets it done!


Father X-mas from Heikki Slåen on Vimeo.

3,2,1, GO!
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Yesterday's Training:

Rest Day
I had a WOD planned, but I was all but dead after the hero WOD Wood the other day. Figured it would be smart to recover before another session with some training partners later today.

Got to give a shout out to the wife. She put together some brauts with all types of veggies in the over and served them with grilled potatoes and onions... heavenly!

December Burpee Challenge
14/31 Completed, 105 Burpees Total

*3511*

Choose your player

     Back again already? Good on you! We have some good rambles, and plenty of burpees to go around. I guess I'm just in the giving mood this morning. I guess I better keep this up and give some good rambles. Let's see what I can muster.


Actually, I said muster... not mustard

     Alrighty then, we have a bit of a filler question for today that I am requiring (pleading for) comments. We work with many thing in the boxes, garages and parks (aside from Edwardsville). CrossFit WODs are littered with bumper plates, boxes, kettlebells, medecine balls and an entire menagerie of wonderful torure tools. So what is your favorite strengthening equipment, and which one makes you sandbag run for the hills?

     I think you can tell from the picture above... my most feared box equipment in the rower. You can die rowing a 5k, or die rowing a 500m... either way, don't plan on using your legs for the rest of the day. However, I said I fear it, but I do respect it. If you want to enhance endurance, sprinting, or pain tolerance... the rower is your machine. Ok, so what makes me jump for jow to see?


Watch it! This crew will go double dutch on your ass

     I must express my love for the jump rope. Any WOD that I see the good ol' DU in (that's double unders) makes me jump for joy... no pun intended. Such a great trainer in coordination, speed and accuracy. It takes minutes to learn and months to master. Such a wonderful tool (hey... my nickname).

     Anyway, the med ball is in your court now? Whats you most fav and most hated pieces of equipment in the gym? It goes without saying, burpees don't count. Post answers, questions, comments and thoughts down below. Just remember: haters gonna hate, winners gonna win... and do burpees!



Iron Curtain 2011 Highlights from Leonid S. on Vimeo.

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Yesterday's Training:

"Wood"
5 rounds:
400m run
10 Burpee Box Jumps 24"
10 Sumo Deadlift High Pull 95lbs
10 Thrusters 95lbs
1 minute rest
Time - 27:50
All I can say is ouch! Burpees and SDHP were unbroken. thrusters were unbroken for rounds 1,2 and 5... run was slow. This was a hell of a hero WOD, surrounded by some beastly guys attacking this as well.

December Burpee Challenge
13/31 Completed, 91 Burpees Total
Triple digits are right around the corner!

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Technique

     Good morning again everyone. Are you sleeping well? Have you been training? Yes?... No? That's ok, it happens once in a while during the christmas season (I'm one to talk). 2012 is coming, so I hope you have your goals ready to get after. Today we have some good stuff to think about.

     If you have some good goals, one of the main things we must think about is proper technique. This could be your limiting factor on what you're chasing. Here, watch the videos below and we'll pick this back up:

NOT GOOD:

Tall Chris Deadlifting over 500lbs from Diablo CrossFit on Vimeo.

GOOD:



     I think we can see quite the difference between the two videos. I will say that that the first is a CrossFitter pulling probably a 1 RM attempt; the second is Jay Nera, a legit Canadian Powerlifter. However, it's all about keeping our technique clean. Not only will this let us continue to hit PRs, but it will keep us safe and inrujy free. It's like the old saying, "just because you can doesn't mean you should." So, just because you can deadlift 500 pounds with a super rounded back and basically a stiffed legged deadlift... doesn't mean you should.

     This pertains for more to just the deadlift. It's everything that we work on. Gymnastic movements, Olympic lifts, kettlebell throws... it's all about staying safe. Sometimes we have to drop weights, scale the movements, and make sure we keep our technique clean. Even though you're not working the a 1 RM attempt, you'll be able to come back and PR.

     Does this make sense to everyone?  I just want you to think about our technique. I'd rather you Snatch the bar with absolute perfection, instead of thowing up a bodyweight Snatch with technique that would make a baby cry. Post thoughts, questions and comments below. Think about movement, do things the right way... and do burpees!


Fran from CrossFit Costa Mesa on Vimeo.

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Yesterday's Training:

Rest Day

December Burpee Challenge:
11/31 Completed, 66 Burpees Total

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chasing goals

     Hey peeps. Sorry I've been on a ramble-less bender. Just been getting burpees in and the whole X-mas craziness. We're just going to try to pick up right where we left off. Righto, so let's get to it.

     So I've tried to motivate you and have you throw out some goals. What could possibly be next? Now it's time to make a plan and achieve our goals. How do we accomplish something like this? First, you can contact your nearest CrossFit coach and I'm sure anyone will be more than happy to to help (me included). If not, let's break down your goals.

      If you're looking for getting stronger, then we need to put you on a strength bias (easier said than done). You need to be hitting the big 3 Powerlifting movements (Squat, Deadlift and Bench Press) at least 3 times a week. To be not too complicated Squat 3 sets of 5 on Monday, Bench Press and Deadlift Wednesday for another 3 x 5, and hit the Squat again Friday with 3 x 5 again (but this time add 5-10 pounds). Every week add 5-10 pounds to each of your lifts. This is your basic get strong program (Linear Progression). Follow something like this untill you are no longer making progress, then you can get crazy.

     Ok, now lets say your after the gymnastic goals. That simply means you have to practice, once again about 3 days a week. But what are you trying to do? Handstand Pushups or Handstand Walks? Pullups or Muscle Ups? Pistols? With these its best to find out what your limiting factor is. Is it shoulder strength or core strength? Is it coming out of the bottom of a handstand pushup, or the transition of a muscle up? Find out what your goat is and fous on these issues. 20 minutes about 3 times a week, as long as you make progress then get at it.

     Of course there's more goals out ther like weight loss, running/rowing, oly lifting and a whole bunch more. I don't have a cookie cutter answer for everyone. If you are looking for something specific post questions and your email below, and we'll make something work for you. Post thoughts, questions and comments below. Enjoy the weather, enjoy the WOD... and do burpees!



Mount Crossfit - Mount (Drury) Grace from SOMEWHERE - CREATIVE on Vimeo.

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Yesterday's Training:

3 man teams (with the CrossFit Edwardsville crew)

Station 1 (4 min AMRAP)
1 partner Deadlift hold (135/95)
1 partner Burpees
1 partner Jump Rope (DU 2=1/SU 4=1)

1 mintue rest

Station 2 (4 min AMRAP)
1 partner Pushup hold
1 partner Situps
1 partner Ground-to-Overhead (55/35)
1 minute rest

Station 3 (4 min AMRAP)
1 partner Overhead Plate hold (45/25)
1 partner Mountain Climber (4=1)
1 partner Plate Squats (45/25)

Cool WOD. Basically you switch whenever you need or want to and accumulate reps on everything except the hold. Props to Matt, Todd and Ginger who whooped up on us. And another shout to Chris (his first CFe WOD) and Brittany who suffered with me.

December Burpee Challenge
10/31 Completed, 55 Burpees Total

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Goals

     Hey again people. Sorry, an emergency occured yesterday morning. Sorry to say, emergency trumps rambles... it'd be pretty messed up if it were the other way around. Anyway, sit down, enjoy a burpee or two and lets begin.

     Yesterday's post... the post from two days ago was a foreboding ramble about the questions we must ask ourselves about our training. It's aim was to get you motivated to want to go out and get it! To go out to find a barbell and *&% it up!!! If I didn't do this... my bad, we'll just have to try again.

     Well, today is all about throwing some goals out there. Whether its to increase your deadlift, lose weight, or decapitate a rhinoceros. Just like around this time last year, we're about to throw down some goals! Here's what crazy ol' man Frosh as been cooking up:

- Back Squat 3 big wheels (315lbs)

- 3x bodyweight Deadlift (495 lbs)

- Press and Snatch Bodyweight (165 lbs)

- lose body fat while maintaining weight (I got some post-deployment pudge)

- Enter more competitions (CF, Powerlifting, Weightlifting, races, etc.)

- Coach my ass off!!!

     Ok, so (just like last year), I have a lot of heavy lifting goals. Strength is still my weakness, and I really need to hammer that in. Which means I'm really going to have to spend a lot of time in the 3 to 1 rep range on some large weight (large to me anyway). But that's my goal. So a lot of my training may look similar to my time on deployment. Honestly, it's what I need.

     What about everyone else? I saw yours Greg, now I need to hear a few more. Let's push each other, let's motivate the clan, and let's set some PRs like there's no tomorrow (2012 is coming... it may be true). So post goals, thoughts, questions and comments below. Get motivated, train smart... and do burpees!

CROSSFIT TRACY from J. Vera on Vimeo.

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December Burpee Challenge
4/31 Completed , 10 Burpees Total

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Are you?

     Party people in the house, say "Yah!"... oh, wait, I'm at work. Luckily while I make the bacon I can also come up some some rambles. I bet you must all be proud... this is your tax dollars hard at work (your welcome).

     Ok, 2 burpees today, that;s not too bad. Again, this is the start of the Decemeber Burpee Challenge. Don't want anyone to miss out (that's be a shame). Moving on, the year is coming to an end. Soon it will be Hanukkah, then Christmas, Boxing Day, Kwanzaa and New Years! What has the past year looked like to you, and your training? And what does next year look like?

     Have you hit milestones and PRs? Have you thrown down in competitions or local races? Have you brought the word of CrossFit to the masses, or changed someones life with a burpee? What have you contributed to fitness, and what has your fitness given to you?

     Are you ready for another year of hard training? Do you already have goals in mind? Do you know how to accomplish these tasks, or are you working with someone?

          Are you practicing positive self talk? Are you beating away negative thoughts? Does your attitude reflect your training? Do your friends and family see you differently?

     Are you ready to be the best form of you that you can be? Can you be better every day? Can you get the most out of each WOD and each training session?

     Are you ready to sacrifice time? Time to eat right? Time to train? Time to put your body and mind through extreme discomfort? Are you ready to fail?... are you ready to succeed? Are you?

     These are important questions that we can ask ourselves. It doesn't mean we have to answer them right away, but we do need to think. Answer them in your training, be un-scared, be your own champion. Get ready for another great year of training. Get your mind right, answer the question... and do burpees!



Boxing with Miles Rico from Warrier Boy Films on Vimeo.

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Yesterday's Training:

Rest
Legs and pretty much whole body was screaming from that X-mas Day WOD the other day. I plan on something simple today to keep the body moving, and with any luck... an ice bath tonight.


December Burpee Challenge
2/31 Completed, 3 Burpees Total

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Little CrossFitters

     Here we are again. Not only are we at the start of another ramble, but we are at the start of another Burpee Challenge! I know that is how all of you wanted to spend the end of 2011... racking up burpees. Well, try to contain your excitement and let's get to it.

     I guess today I'm speaking to different demographic. By that I'm mean I'm talking to those with little kiddos. I had the realization last night while doing a workout in the garage about how kids are interested in CrossFit, or at least working out in general. Ethan is always asking me if I'm going to do weights. Luckily for me he counts reps for me. Unfortunately for me... sometimes they're not right.

     Anyway, I believe kids seeing their parents so involved in fitness makes them want to be involved in it too. It's kinda like if you swear around your kid, they might too... but the former is a lot better.

     As you may no, CrossFit does have kids programs. From the very little, to the high school age. For the little guys and girls it's important that working out is fun, and not a beat down session (which would be fun for peeps like us). It's kind of like tricking them into working out, or make workouts a treat for them. That's what is going to keep kids wanting to CrossFit and do their workouts.

     What do you folks think? Anyone ever taken their little ones to a CrossFit kids class? What do you think they got out of that? Post any stories, thoughts, comments and questions below. And be a role model, keep training hard... and do burpees!




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Yesterday's Training:

12 Day's of Christmas WOD (done exactly like you sing the song)
1 Wall Walk
2 Handstand Pushups
3 Broad Jumps
4 Forward Rolls
5 Burpees
6 Plyo Lunges
7 Lateral Hops
8 Squat Jumps
9 Wall Balls
10 Bent Over Barbell Rows 95lbs
11 Push Press 95lbs
12 Squat Cleans 95lbs
Time - 26:40
That was rough. The rounds of 10, 11 and 12 just got slower and slower... fun fun


December Burpee Challenge:
1/31 completed, 1 Burpee Total
Like I said folks, today marks the start of a 1 month burpee challenge. If any of you gave my deployment burpee challenge a try... or at least the days that I tested, you'll know that this is going to be a whole lot easier. So no more excuses, let's finish this year right!

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Holiday Planning and Challenge

     Sup yo?... I mean, sup yos? Yea, that sounds much better. Anywho, what better way to spend my working hours than on some good ol' fashion rambles. Sorry I missed yesterday's post. What with working a different shift every day... I was getting some sleep. Seeing as how I've been up since 4 AM... let do the damn thing!

     First of all, thanks Mr. Libbie for your comments yesterday. I need to take that first step and get some work done. Secondly, it's the holiday season (duh) and that poses challenges for our fitness. Many will travel, eat a turducken, and be WAY to busy for small necessities (like bathroom breaks). This begs the question of how do we survive this barage of un-Paleo friendly grub, nippy weather, and busy days? Well, I'm glad you asked.

     The biggest trick to survive the season is acceptance. Accept the fact the we may not be training like we want, or getting to the gym as often as we'd enjoy. Many out there are not Games level athletes, and do not make a living by working out (man, if only). Too many out there have family and jobs that they must juggle on a normal, non-holiday, schedule.

     Once we've accepted, now we need to come up with a plan. You will find that you have a great ally the rest of this year... and that's bodyweight movements. Nothing like throwing down a couplet of pushups and squats while you're in the living room. An AMRAP of situps and burpees doesn't take up any equipment... or barely any room, and will work off part of that gingerbread house you wolfed down

     Are we getting the point? Yes, the holidays are dangerous (besides more than Black Friday). Yes, we can take a step back for X-Mas. But, we can survive. Seeing as how December starts tomorrow... how about we kick the end of the year off with a challenge. Time to bring back the Burpee a Day Challenge!!! Dec 1st = 1 burpee; Dec 2nd = 2 burpees; Dec 31st = 13 Burpees. This is a measly 496 Burpees to bring us into the new year (much better than 16,000). So post below if you're in, come up with a plan... and do burpees (starting tomorrow)!!!



Crossfit Metro 361 - promo from Wigflipa on Vimeo.

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Calling all motivators

     Hey there, once again. Sorry about the miss yesterday. Frankly, I'm suprised that was my only one over the holidays. Though I've been tired, moving constantly, and been tired... the house looks awesome! Let's see if I can bring the ramble to the same shining brilliance.

     So, I've been finding myself falling down a slippery slope when it comes to my training. Yes, it is the time where we have very little time, very little sleep and all that jazz. So what do we do? A weaker man makes excuses for his training. Thoughts like, "I just don't have time" or "I'm too tired" should not be an issue. It's CrossFit, a WOD can take less than 10 minutes

     That's what will get you everytime, is your negative self-talk. It's like talking yourself out of a WOD, and what's the point of that? The plus of CrossFit is the fact that is so time friendly. You can do a bodyweight WOD in the middle of your living room (trust me, I did 108 burpees for time there).

     What we need sometimes is motivation. That could come from a song, a video, a training partner, or whatever... but it needs to be something. We may not need it all the time, but when we're not getting the work we should... that's when it counts.

     Have any of you ever experienced this? Do you have something that fires you right up? Post stories, thoughts, questions and comments down below. Maybe something you throw down there can get me going. So stay positive, find you mojo... and do burpees!

Maybe this will provide motivation


Bob's garage gym from Tim French on Vimeo.

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Yesterday's Training:

Rest
I really wanted to get that challenge WOD in, but instead I hung lights for time... PR

A quick video

     Hey peoples. Let me tell you, getting things ready for X-mas seems like a WOD all on its own. It may be a strength event, it could be an endurance evemt... either way, it's fairly aerobic. However, here's another WOD... ramble for time!

     I think I'm going to set a PR on rambling today. My morning will be spent hanging Christmas lights before the rain comes (as it is said to supposed to). So, with that being said, I will leave you with a nice video below. Leave comments, wait for tomorrow... and do burpees!


Motivation from Jonathan Heckinger on Vimeo.

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Yesterday's Training:

Rest Day
It's not that all my days are rest days, I am just literally running around so much I can't do much of anything. I have a challenge WOD to try later, at least I hope to get to it. I'll let you know tomorrow.

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Post-WOD (Thanksgiving)

     Hey again all, and how are we feeling? Everyone got their holiday cheer pants on? Yes, as the turkey goes into the fridge and the Christmas trees go up, I'm sure there's enough smiles to fill a box. Now that all that exsesive crabo-load is over, I'm sure others are returning to their boxes as well. Me? I return to family... and the rambles.

     Congrats to all the braved the Black Friday madness. This is the true proving ground of your fitness and mental fortitude... and maybe your limit, like pushing down an old lady to nab that wii. Anyways, we have better things to talk about instead of things that will give you nightmares till New Years.

     There's that good old saying, "You don't get stronger from lifitng, you get stronger by resting from lifting." This mean that Post-WOD time is such a important piece of our training. So what does that mean we should be doing? How about we consider the following:

- Nutrition: Yep, It's meal time. This is actually one of the best times to get in some good food in your belly. Maybe a shake, does the trick. Basically we need to replenish. This includes getting your water in.

- "Stretch": Best time to keep our body nice and limber. You can get on the foam roller and break up some of the lactic acid build up. Also hold you static position and hit that range of motion. Crazy individuals can go home a strike up the ice bath.

- Record/assess: Best time to look at how the WOD went. Was it a PR? Was it a rough battle. This is the time where you can get you log book and write down the WOD and/or Lift. Talk to you coach, see if there's things you can improve on or what went well.

- Smile: We're all here for our journey for fitness. Yea, CF can be painful, it can make us want to punch a puppy. But if we didn't love this stuff, we would never come back. Talk to you fellow athletes, laugh about the pain, and grow the community.

     So there we have it folks, the post-WOD importance (and it is important). I hope you all had an outstanding Turkey Day, and didn't get too beat up trying to get the best deals in the stores. Post thoughts, questions, and comments below. Recover right, train hard... and do burpees!



FitnessLand // OpenCup '11 from свадьбография.рф on Vimeo.

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Rest Day
What they hell do you expect?!... I was shoving my gullet full of turkey and assorted goodies

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