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!!!
Hey you wild and crazy guys (and girls). Once again, sleep deprivation is a kick in the undercarriage. I mean, I'm literally falling asleep in my seat here at work. Not to mention I'm pretty beat from getting back into some regularly scheduled training. My plan is to do some bit by bit research and get you guys some good posts this weekend. Till then... do burpees!
Rest Day Today was a rest day, but not yet a recovery day. Saturday will be recovery of run, foam roll and ice bath, and then Sunday is another rest day. I'm wondering if this will help going into another week of training. We'll see how it goes...
Hey peeps. I do believe I'm going to apologize in advance. I've been getting trashy sleep and been waking up at 4am. Unfortunately the wake up time is because of work, so I have to work on the former. Anyway, my body is all types of sore (see below), and it's grand that today is a rest day. Hopefully I'll have something good for you tomorrow. Till then... do burpees!
3 rounds:
12 Push Press 95lbs
12 Bent Over Rows 95lbs
no rest between movements, 2 min rest between rounds
4 min recovery
"Grace"
30 135lb Clean and Jerks
Time - 5:04 (PR) I'll be doing Grace once a week for all of 2012. So, one down... 51 to go.
2 min recovery
"Death by 1.5 pood Russian KBS" (+2 each round)
Rounds - 22 (11 minutes) Finished the round of 22 with 1 second left. Didn't think my forearms had much more in it, so I called it there.
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!
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.
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!
Good morning people, and a very Happy Gobble Gobble to all!... that means Happy Thanksgiving. I hope everyone got their WOD in good and hard yesterday, I can imagine that we're all going to be quite un-paleo today. Nothing wrong with that. Though I heard on the radio that the pilgrams had all types of fish and eel at Thanksgiving... how Paleo is that?!
Once again, everything is better with bacon!
What should today be about? Do you think I should be rambling about CrossFit and training? Maybe I could talk about mental fortitude (like about trying to finish all that turkey)? No, obviously this is a day we give thanks, and what a better way to ramble.
Family, friends... these are what is important. I know many of us think that CrossFit is the best thing since sliced almonds, but it's our relationships that keep us going. It's the people we surround ourselves with that motivate us. And it's the loved ones that we want to be better for every single day.
So remember what today is about... togetherness, football and tryptophan. I also ask another important question for the viewing/reading public. What are you thankful for this year? I'm thankful I'm home from deployment and with my family. Post thoughts, questions, comments and holiday wishes below. Remember, enjoy family, eat a lot... and do burpees!
-Deadlift Worked up to 415lbs
- Good Mornings 2 x 12 at 95lbs
- Bicep curls 3 x AMRAP Before you all throw hate my way, I have a powerlifting meet coming up that has 1RM Curl in it... so I have to
WOD:
15 minute AMRAP
buy in: Annie
then
5 135lb Front Squats
10 pushups Ended up with 8 minutes remaining, and I finished working on my 4th set. I was and still am very upset about this WOD.
Morning again everyone. Yea, finally decided to stop slacking (for now) and produce a good ramble for you. Whether it is good or not is totally up to you. Speaking of up to you, today is my Dad's birthday! So everyone go ahead and knock out 20 burpees... 3,2,1 GO!
Done? No, my Dad is not 20 today, but I wanted you to not tire out too much, and read the rest of the ramble.
Well folks, today is a little quick discussion on an important subject (like all the rambles). Today, it's all about recovery.
I know everyone out there is a WOD and heavy squat machine. But sometimes, we need to take a breather. It may feel like you're missing out on training, but believe me, it's all for the best. Many wise men once said, "you don't get stronger from a workout, you get strong from resting from a workout."
Now I've given hints, tips, proverbs, and what-to-dos about recovery. Anything ranging from a simple foam roll, to and extreme contrast water therapy. Here is my challenge to you: The Static Stretch! Not only is this the title of my summer blockbuster, but it's going to get you moving and feeling better. So, what's the challenge?
The challenge is to spend 20-30 minute A DAY doing some nice easy static stretching. Here are the rules: Stretching is not to be done before a WOD or immediately after a WOD. Think of this as a stretchy WOD. Some time during your day, maybe even when watching the tube or reading a ramble, spend 20-30 minute in some static positions, stretching out your muscles. You can go head-to-toe, toe-to-head, the world is your oyster. The challenge lasts exactly 7 days, starting from today.
So, who's coming with me? Post your "I'm in" down below, any questions, comments, critueqes and remarks also welcome. So be mobile, be flexible, and as always... do burpees!!!
Rest Day I know, it seems like I never WOD. But I'm doing 3 WODs today, so I think a rest day was appropriate.
Super big shout out to my wife. She beasted up 210lbs on a back squat! I know she'll hit more next time... I better start squating soon, before she catches up to me!!!
Good morning everyone. I'm sorry I've missed the last couple of rambles.I have been dog sick!... which also means I have to make up a lot of burpees. Future pain aside, I thought I could throw something up today. So, we have for you some videos. The first four are just parts of what we use in CrossFit, the 5th video being said discipline. I hope you all enjoy. For the time being, while I'm sick, I'm just going to throw up a video (and not my food) for you all to enjoy. Catch you guys later! ... and do burpees (because I can't)!
Morning people. Look, I'm going to be honest, today is cutting it close to the wire. Sleep, as usual, is scarce, but luckily its my day off. So, I'm going to try to get some Rext and Recovery in... I mean, I need it! So, as craptastic as it may be... enjoy the video, talk to you tomorrow... and do burpees!!!
Core:
2 x 15 Hollow Rocks
2 x 30 sec Plank Holds
2 x 10 Wallball Situps
Dynamic Barbell WU:
Burgener Warm-Up (for the Clean)
Clean Pulls
3 x 3 135 lbs
3 x 2 155 lbs
5 x 1 185 lbs
Snatch Grip Deadlift
2 x 5 95 lbs
3 x 2 135 lbs
5 x 1 155 lbs
Today focussed on Oly Movments
Day 30 Burpee Challenge / 465 Burpees Total
3511
Sunday, April 24, 2011
This is a bit of a theme... but holy crap am I tired! It felt with I got beat up with a 3 pood kettlebell by Fran! Deployments have that awesome may with you, kinda like the Filthy Fifty. However, I think its another rest blog. I'm sorry to keep giving these to you guys. Just please understand, a guys got to sleep, alright?! Do something, do something... and do burpees.
This is going to be a very interesting time out here, as far as rest and recovery goes. One day a week I work 7AM to 3PM, then a 3PM to 11PM, then a 11PM to 7AM... kinda hard to get a normal schedule, don't you think? Oh well, I am pleased to see some cool stuff in the gym... people deadlifting! And not just an uneducated Dead, these people know what they're doing. I love people Deadlifting. The only thing I love more is my wife. So if my wife Deadlifts... I think my head would explode. Anywho, enough ranting, lets get rambling.
Dear God, I hope this isn't real
So, speaking of rest and recovery... I have a question for my peeps out there. So there's a lot of things we will to get ready for our training. Adequate sleep, foam rolling, Paleo, K-Star's MWOD, CWT (that's the Contrast Water Therapy). There's so much out there that will effect abd ehance our performance. It can be difficult to do it all, I know. So what I'm wondering is which method of R&R do you most believe in? What's your favorite? How do you recover?
Alright, being out here it's a little different. I don't have a foam roller (for the time being), sleep is as I can get it, and Paleo is up to what they serve in the chow hall. The biggest mover for me has to be the mobilization piece. I'm making sure to take the time to MWOD it up before I start to move under heavy loads, and stretch it out good once I'm done. I have to use what's available, and right now... that's my own body.
OK, so that's my insight. I would love to be doing more, but for now that's it. So what about the rest of the viewing public? What is your Paleo rocket fuel? How much sleep does your body need? What keeps you at top performance? Maybe we'll hear of something new. So keep resting, hit your recovery... and do burpees.
Hey there party peeps. I'm sorry to tell you that the ramble will be fairly short today. As much fun as I had in the cave, running around and all, I think it made my sickness... a little bit sicker. Spent most of yesterday on the couch, trying to keep down food (TMI)... so there's that.
So, without further stalling, I'm calling this one early today. I need my rest and recovery to kick in like nobodies business. I promise I will give you a ramble with rambling about when I can. So don't worry, keep working... and do burpees.
Howdy everyone... that's my Texan greeting... what do you think? Alright, so enough of all that... lets begin the Texan flavored rambles (no idea what kind of flavor that is).
OK, so I'm just going to bring up a short discussion today. Seeing as how I'm on the road, taking care of our fitness can be a little more difficult. We don't have the foods we normally eat, the gym we go to, our WOD partners we frequently see. And if travel weighs you down, and all you can do is some pushups in your hotel room... nothing wrong with that.
If you need to take an "on-the-fly" Rest Day... go ahead and do it. That was my yesterday, I was travelling all day in the air, and on the ground. I'm not trying to make an excuse, but I was a little beat down. So... I made yesterday another Rest Day, and I think I'll be just fine because of it.
I know there's a need to never miss a WOD, and can't take more than one Rest Day in a row. Hell guys, I've heard of some people that will take a Rest Week (which I like the sound of). But, as long as were still eating right, resting well and taking care of ourselves, we should be just fine to hit your next WOD. Heck, we might even come back stronger since our bodies are rested a little more.
Well, that's it for now folks. Just think about how much rest your getting, and the quality of it as well. Keep at it, stretch it out... and do burpees.
Sit up my ass... for time I was on an airplane for most of the day and driving around... call it a rest day
Paleo Challenge Day 30/30 Alright, 30 full days! Its been a good ride, noticed a lot of changes, as usual. Now I'll have a few cheat meals while I'm travelling, but keep it fairly Paleo when I get back.
From time to time, things get backed up. Priorities are rerouted, and I just can't give you a 100% Frosh standard blog. I usually have the time to ramble to my hearts content, but I must drive on with other things. I promise you some worthwhile information the following day. But today... just enjoy the video below of some hardcore CrossFit athletes go to town at a local competition. Sorry guys.
12 rounds:
2 135 lb Power cleans every minute Just want to get a quick strength work in, using a Conjugate like system. Felts alright, but I've been off these past few days... it happens.
Paleo Challenge Day 19/30 Paleo Lasagna... worked out very well!
Merry Christmas everyone! I hope you're enjoying time with friends and family. Are you spending part of your Christmas with the Frosh Blog? That's great and all, but what the hell is wrong with you? You really don't have better things to do... it's Christmas!
Well, we're going to keep it short. I have things to do, you have things to do. Let's keep it short and let you get back to your unwrapping. But hey, while you're at it, why not get a burpee in or two... couldn't hurt. See you all again soon.
Only a few more shopping days till Boxing Day everyone... and Christmas (for those who follow). Not going to slow down on the rambles, I mean... why would I? But seriously, I hope you all are taking advantage of spending time with friends and family. And I'm glad you still decided to let the Frosh Blog keep you company.
I believe this is known as the recovery position
Well folks, its time to talk again about a very important part of our training... and that's rest and recovery. Very often its easy to get sucked into the idea that "more is better". Trust me, I have to take a step back from my own training and remind myself that (unsuccessfully sometimes). This is why the CrossFit Mainsite prescription is three days on and one day off. It is very hard to hold workouts at 100% intensity, hell just the three days is hard enough, why should we try to kill ourselves? But lets talk really quick about how we can take care of ourselves.
Nutrition
I would almost call nutrition our #1 way to recovery... almost... at least its really damn important. We are always trying to sell peeps on the Paleo diet, and the wonders that it brings to our fitness. But when we talk about nutrition as a recovery tool, I'm talking about the Post-Workout (PWO) meal. For about 1/2 hour after our WOD our bodies reach a state of enhanced insulin sensitivity. This mean the nutrients from our yummy Paleo PWO meals are transported to the cell without the use of insulin. So taking in protein and some fruit, yams, or other Paleo-like carbs would be optimal at this point, adding in our recovery.
Sleep
If anyone remembers, we had a long a boring conversation about sleep a while back (Stop hitting snooze... get some real sleep). The fact of the matter is quite simple, lack of sleep results in a lack of energy throughout the day. And I'm pretty sure we're going to need some energy for the WOD. To tie this in with nutrition, if we do not get enough sleep we will not be digesting and absorbing our food normally. Sp get those 8-10 hours in, it will help you out in the long run.
So, there's just 2 quick fixes in the world of recovery. Believe you me, this is a topic that could fill the Frosh Blog for a month... though I think you all would get very tired of me harping on this. So just take these words to heart, and see if it can help you (I bet it will). Basically, the most important thing to do is listen to your body. Take for instance, yesterday I was supposed to have a strength lift and a WOD, but I had felt really beat from the 2 days prior. I decided it would benefit me greater is I took an impromptu rest day, spend sometime on the foam roller, and be ready to come back recovered and destroy the WOD! Listen to your body folks... and it will listen to you.
Hello again loyal reader and creepers. It's another day in the world of Frosh. And let me tell you, Frosh is a little confused (yes, I refer to myself is third person). With all the fads and gimmicks out there its hard to know what the truth is anymore.
Ok, so what am I talking about? Well the other day I heard something interesting on the radio. I'm paraphrasing, but it went something like this, "Did you know women over 40 have to workout an hour to day just to maintain their weight?!" ... what sense did that make? Really, I'm trying to figure it out! I mean, an hour long AMRAP of as many "Frans" as possible just doesn't sound safe! Of course, this was a radio commercial about selling "health" smoothies (yeah right). I'm sure you've heard some odd things about health and fitness. I know I have, how about these:
Don't squat so low, it's bad for your knees (we know this to be the opposite)
Diet soda is better for you (so the extra large value meal with a diet sprite is good?)
Woman shouldn't lift heavy (... weights are sexist?)
High rep light weight to "tone" and low rep high weight to "bulk up" (changing your diet works a lot better)
I'd bulk up to much if I did CrossFit (did you see the women at the CF Games?)
Frosh is a jerk (this is fitness myth 101)
You get what I'm saying. It's hard to know whats actually sound advice nowadays. Just because some trainer tells you its right, doesn't make it so... even me, though I do try to research everything I tell you about, and make sure I'm not screwing you up to much. So why don't you all speak up and throw out some head-scratchers that you've heard. I'm eagerly awaiting some responses
Howdy everyone. Well, it's the Monday after a holiday. For many people, like myself, its back to work and the daily grind. It's not too bad getting back into the swing of thing, it's kinda like getting back on the wagon. And many of you, again like myself, may not have stayed on the Paleo. Oh well, back again.
CrossFit, the Winter version
So, everyone out there, I was hoping we could have a bit of a discussion again... this means I want to hear your comments. We just had Thanksgiving, so in the spirit of giving thanks (and less about slaughter), What are you thankful for? Of course I'm talking about CrossFit, so how has CrossFit changed your life?
For me, it's hard to just say one thing. I'm thankful that CrossFit has made me a stronger person. I'm thankful its made me want to push myself, in and out of the gym. I'm thankful that I have a community of people all around the world, that share my passion. I'm thankful that CrossFit has given me the opportunity to train people, and write a mindless blog about fitness. I'm thankful for everything about CrossFit... except for burpees.
Yah Burpees!!!
So sounds off folks. Post what your thankful for... or 50 burpees... your choice. Till tomorrow folks!
Happy Turkey Day everyone! I hope you kept it Paleo... if not, it's all good. Consider it a cheat day. To celebrate the day we give thanks, why don't you all thank me... for giving you such great rambles. If not, it's still all good. Just don't be surprised when I make you do twice as many burpees.
Since today happens to be the holiday, I figured I could keep things light. And in the spirit of mimicking an aging womanizer (David Letterman), I wanted to bring you a top ten list.
Top Ten Ways You Can Tell You Are Addicted to CrossFit:
# 10 - You drive in your car using a hook grip.
#9 - Telling your friends that you just did Fran and it was horrible doesn't sound at all strange to you.
#8 - Your friends are horrified when you tell them about your Snatch.
#7 - You don't send your kids to time-out, you make them do burpees (and they never misbehave again).
#6 - If you take a vacation you plan out which CrossFit gyms you're going to visit.
#5 - You've actually tried to shake someones hand using the false grip.
#4 - You have more CrossFit apparel than regular clothes.
#3 - When you pick anything up, you make sure to keep the weight in your heels.
#2 - Everything you do, you do for time.
And the #1 reason you know you're addicted to CrossFit is...
#1 - You can't remember what they actually use PVC pipe for
Now this is what I want for Christmas
If you or anyone you know fits these descriptions, please contact your nearest CrossFit box for help. Since today's WOD on Mainsite (CrossFit) is Helen, I have OPT's sub 7 minute Helen for your viewing pleasure. Have a great Thanksgiving everyone!
Hello everyone. Another day another dollar an hour... not from the blog of course. Anyway, I want to bring something to everyone's attention, and I'd really like to hear what you have to say about it, so don't be shy.
So, you or may not have heard... but Reebok is now an official sponsor of CrossFit. Graham Holmberg, who was the male winner for the 2010 CrossFit Games, has been named as a spokesman for the company.
Your Fittest Man on Earth
What does this mean for CrossFit? Checking message boards and comments, there seems to be 2 schools of thought for the recent happenings: 1) CrossFit is evolving as a legitimate sport, and becoming more accepted 2) Coach Greg Glassman (CrossFit founder) is selling out the CrossFit name.
In my opinion (whether is matters or not) is that this is a great step forward for CrossFit. At the 2010 CrossFit Games, which I was fortunate enough to attend, there was a literal sea of vendors out there. UnderArmour had a huge truck out there, Progenex was offering free samples of protein shakes, and even the TRX system had a booth set up. Did I hear, "what the hell are these posers doing out here?" Not at all! All I saw was complete acceptance by the community at large.
I think this will only enhance the message the CrossFit is trying to spread. Lift heavy weights, eat good food, and always strive to be better. Using CrossFit, thousands of men and women from around the world have done things they've not thought possible. Why do we have to keep this to ourselves, it needs to be shared with the world!
As I said, this is just my opinion. But I REALLY want to hear from the CrossFitter out there. Is this one great step forward for CrossFit? Or one giant failure by some ass-hat? Speak up everyone.
*Author's Note: Coach Glassman, I am in no way calling you an ass-hat*
