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*

3 in a row

     Good morning everyone. No need to say good morning to my glutes/hamstrings... they've been awake and moving for the past 3 days. It's the price we must pay. Anywho, here's what happened:

Yesterday's Training:

Squat

165#  3 x 8
185#  x 5
195#  2 x 2
225#  x 1

     Actually, I did this wrong. I was supposed to do a different rep scheme. Not by much, but at least I had the weights correct. If you've been paying attention... that's 3 straight days of squatting. Now I get to follow this with 3 straight days of lunges (awesome). Stay tuned... and BECOME UNBREAKABLE


CrossFit Generation - Open - 12.2 from CrossFit Generation 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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T-Log

     Well, it's Tuesday... still not used to 4am wake ups. I am however, getting used to some solid training. One full week is down and I'm into my second week, and going strong. I don't see me hitting any PRs lately, but I think I'll not do too shabby come CF competition... I'm hoping for the PRs at the PL meet.

Yesterday's Training:

Deficit Deadlift 3RM
- 345lbs

Might have gone heavier, but I'm trying not to overdo it and make my Central Nervous System jump out of my body. You can see the video at Adamas Training page on Facebook.

115lb Barbell Step-ups 3 x 8 (each leg) to 20' box

Crap, this stuff hurts so good. Only 1 minute rest between rounds

scaled Grace:
30 65lb Clean and Jerk
Time - 1:24

I wanted to see what a sub 90 second Grace felt like... it sure sucked. It seems that if you got to this point you could clean and jerk the world, because I was flying and that's what I got. Next week I'll do this as Rxd. 2 Grace's down... 50 to go.


     So that's what I've been doing. Surviving training, and trying to stay awake at work. Enjoy the video, train like you got a pair... and do burpees!



Varbanov Training Session from Jason McNamara 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*

Change it up

     Hey ladies and germs (always wanted to say that). It's time for another ridiculous ramble, beyond compare... actually... you have about 250 plus to compare this with (though I doubt you'd want to). Anyway, pardon my abscence, I'll try to make up for it in awesomeness. And by that, I mean make up for the 2 weeks of rambling I've missed.


Strongathlete from James Cheney on Vimeo.

     So, check out the video above. Go ahead, I'l wait...

...

     ... Done? What did you think? Specifically, do you think something like this is a good idea? Does it give CrossFit a big push by being so virsitile in different sports? Or does it make us look like a lot of fitness nutbags?

     I see this as really cool (and maybe a little nutbaggy). A triathlete 1 week, and a strongman the next?! Obviously he's much better at one than the other. However, I'm highlighting his ability to do two such diverse sports at near the same time! With CF you can do damn near anythying (within reason). We may not be elite competitors outside of CrossFit, however we are competitors.

     How many have you tried something different with just CrossFit as your training? I've done my share of mud runs and obstical races. However, come next month I'll be participating in my first ever Powerlifting competition. Oddly enough this involves no squat, and instead struct curl (you heard me). Still, I'm going to make the most out of it, and I'm sure this will not be my last.

     What about the rest of you? Weigh in on the video above. Give us some personal stories of intrigue. Let's hear your thoughts! Post thoughts, questions and comments below. Don't forget to rejoice!.... the rambles are back and here to stay. So try something new, keep hitting the WOD... and do burpees!


3,2,1 GO!
-------------------------------------------------------------------------------

Yesterday's WOD:

Rest Day
Been a little tougher to get the WODs in being back at work. However, I have some good stuff planned later today with the Skelly's.

*3511*

Manhood Down!

     Morning peeps. How are we feeling? Well, if you're doing the 30 minutes of stretching a day challenge... I would imagine limber. Not too late to jump on that band wagon. As always any time is a good time to jump on the ramble wagon. So let's see what we have today.

     So, this is why stretching is so important. Take a look at a... high volume day for me:

6:30 am WOD
Teams of 3, 20 min AMRAP
- 400m run
- 95lb Thrusters
- Burpees (yah burpees!)
Total Score- 403 reps
We gave the SIUE "X-Fit" event a go that we're going to be judging later today. So when the person is doing a 400m run, another is doing thrusters and another is doing burpees. When the person comes in from the run they go to thrusters, the thruster person goes to burpees, and the burpee person runs. So no rest for 20 minutes... fun fun

Recovery WOD
:60 ice bath
:60 second recover
Since my legs were good and taxed, I wanted to give this a try. Let me tell you... it was great! My legs felt brand new.

Afternoon WOD:
I few sets of squats and light behind the neck jerks, following it up with...

15 minute AMRAP
1 push press at 65% of your bodyweight
1 strict pullup
3 push press at 65% of your bodyweight
3 strict pullups
5 push press at 65% of your bodyweight
5 strict pullups
Rounds 8+6 reps
I thought this would be muscular burner and not tax my lungs. However, with the push press going on, I found myself seriously sucking wind. Great WOD with 3 other great trainers.

Afternoon recovery
30 minutes static stretch and foam roll

Night WOD
108 Burpees, for time
Time - 6:20
So yesterday was my Dad's 54th Birthday, and I challenged him to do his age in burpees and I would do double his age and try to beat his time. He did his in 7:08. So I got him, but not by too much. I really doubt I could do this again next year it sucked! Also, with the first WOD I did, that brought my full day's burpee count to 186.

Author's unfortunate Note: sustained a VERY odd injury during burpees. This could have been because of doing burpees on a rug, in new underwear or also doing them in Pajama bottoms... However... um... little Frosh got a case of the rug burn.

     Ok, uncomfortable silence aside, how does all that sound? I'll tell you... it sounds horrible! I do like some high volume days, but if you're not getting some good recovery in, you can't manage days like this. What about the rest of you? Anyone experiment in high volume training? Really, its a huge test in your recovery. How is everyone's recovery going? Getting that stretch in? Post thoughts, questions or comments below. Recover well, train like you got a pair... and do burpees!!!



CrossFit Quantum: Gettin Huge! from Sparks Photographers on Vimeo.

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

I just told you!

*3511*

It's for you

     Good morning all. Another ramble for yall. I know, they've been scarce, but hell... I'm on vacation! But, I still want to get something out to the masses. I'm sure once I'm back into a schedule I'll be a little more on the ball. I'll stop the excuses and apologies, let's ramble!

     I've heard this question posed online: "Is CrossFit for me?" Well is it? The CrossFit Mainsite is littered with scores of firebreathers with absolutely amazing times. Is this what CrossFit about? The elite? Though this is inspiring to see what they can accomplish, they are not what CF is ALL about. They are a snapshot to what can occur when human beings push their bodies beyond the limits of what we THINK we can accomplish. Then again, don't we all do that when we do CrossFit?

     I watched a video of a 63 year old woman deadlifting 135lbs. Through the video it was a max, or beyond max, effort. So, it's not the same as Dave Lipson deadlifting 650lbs... however, both of these atheletes are pushing beyond what they thought they could achieve.

     This is why CrossFit is for everyone. Because it's not about what weight is lifted or how fast you move. It's about pushing yourself to adapt to a new level. The chiseled CrossFit Games fire breather and the motivated, yet deconditioned, person coming into the box to change their life... they're all the same. Both are people that have decided to be better. This is why CrossFit is for everyone!


A picture from CrossFit.com (this athlete also has MS)

     Now its your turn. Why do you think CrossFit is for everyone? Personal stories and struggles are welcome. Post thoughts, questions and comments down below. Stay motivated, train hard... and do burpees!





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

Rest Day

Quite frankly the last few days have been this. Days have been filled with eating far too much food. But, my folks are heading home today, I'll probably be getting much more into the swing of things. Might be getting some more equipment soon, fingers crossed.

*3511*

Let's Go Shopping

     Hey all. Days... hell... hours to go at this point. Soon I will be cutting my temperature in half! I might just be a little chilly. But it'll be great to be back. However, the finish line is in sight, but I'm still in the desert. Which still means I owe you a Ramble. Group participation on this one... is requested.

     So, I've seen this question posted on the CrossFit Mainsite a few times now. The question is, if you had $300 dollars to furnish a home gym, what would you spend it on? This has been answered by even Coach B. So, how would you spend it?

     For me? Well, let's see what we can come up with:

- Pullup Bar (door mounted) - $20
- Barbell (found on a Craigslist for this price) - $40
- Olympic Rings - $50
- 2 x 40lb Dumbell (Craigslist usually around .50 per pound) - $40
- 2 x 45lb plates (my Craigslist Price) - $35
- 2 x 25lb plates - $20
- 1 x 55lb Dumbell (for swinging) - $25
- Big Ass Tire - you can find for FREE (and use for box jumps)
- 16 lb Sledgehammer $20
- Jump Rope $10
- 40 bucks left... spend it on 2.5 - 10lb plates (very cheap on Craigslist)

     There you have it. Exactly 300 dollars, and I think that's a pretty decent amount of things you can do. Ok, so it's missing a squat rack. Easy to fashion a ghetto squat rack with some boxes. Get creative and you can still Forge Elite Fitness.

     There is so much out there that we don't even have to throw hard earned cash at! Picking up and throwing around rocks, simple. How about just filling up a wheelbarrow with water for pushing around? Excelent tool for using coordination to move an awkward and constantly shifting load. Look arouind, these tools are all around you.

     But that's me. What would you do? I don't expect in depth answers with prices like mine. But, with 300 bucks, what do you think would be first on your shopping list? Give me some ideas on what you would spring for. So keep training, make it work... and do burpees.


"I am not a vegetarian because I love animals; I am a vegetarian because I hate plants."
     A. Whitney Brown

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

AM

5/3/1 Program
Deadlift
355lbs x 3 (this was supposed to be 340... oops)
365lbs x 3 (still 5lbs over)
380lbs x 5 (finally got the right weight)

Dips 4 x 13


PM

3 rounds (not for time)
3 x Press incresing weight per round (100lbs - 110lbs - 120lbs)
AMRAP Strict Pullups (12 - 10 - 10)
Row 250m at an 80% pace (roughly 2:00 split)
Rest 2 minutes between rounds

Rested 5 minutes then...

3 rounds (still not for time)
3 x Push Press, increasing weight per round (140lbs - 150lbs - 160lbs)
AMRAP Strict Pullups (10 - 10 - 10)
Run 200m at 80% pace (wasn't sure of distance, but did a good run for about a minute)
Rest 2 minutes between rounds

Rested 3 minutes then...

120 seconds in Front Leaning Rest (pushup position)
Very tough cash out, more than I imagined. Focused on keep core tight and a straight plank

Along with the Wendler Program, for strength, I'm following OPT's WOD. I really enjoy his programming. I like how he throws rest in there so you can hit each round hard. I'm going to try to follow this as best I can when I get back. If I want to do my own WOD, I will. Just keeping it fun, trying new things, and making progress

Day 168 Burpee Challenge / 14074 Burpee Completed
I really can't wait for this to be over... I think I said that yesterday too

*3511*

Splits

     Howdy friends... and enemies (if you're out there). Days are counting down here in the desert. Soon I'll go from 120 degree weather to 60 degree weather (I think I'm going to freeze). But, whether I'm battling the heat, the cold, or the WOD the Rambles must go on. So let's not waste our time.

     So, today's topic has to do with some Olympic movements. Sepcifcally about the receiving position. Even more specifically receiving the bar in a split... and even more specifically, dealing with the Split Clean and the Split Snatch (not the Split Jerk).


A little old school, wouldn't you say?

     Now, you will no longer see top competitors use the Split Clean or Split Snatch. Long ago it evolved into a catch into the full squat position, because that was the way to add pounds to a lift. You will see this is some of the Master's lifters use them (or the Geezers as Coach B calls them), but not many healthy young lifter (aside from Josh Everett). We'll get into that later. First, how about the meat and Paleo potatoes.

     The Split Clean or Split Snatch is not unlike the Power Clean or Power Snatch. Similarly, the bar will be caught much higher than in a full squat position. However, differing is the amount of foot work, and (for the snatch) the amount of time in the Third Pull. The First Pull (ground to mid-thigh) and Second Pull (mid-thigh to hips) are essentially the same. For the Third Pull (pulling body underneath the bar) the feet shoot out into a split receiving position (not unlike the Split Jerk). The depth of the Split Clean/Snatch can depend on the amount of weight on the bar or current injuries. When you recover from a Split Clean/Snatch your back first comes forward a foot lengths, then bring your forward foot back (just like recovering from a Split Jerk). Of course the amount of steps you take depends on how far our you... split.

     So, let's talk about why. Why would anyone perfer the Split Clean/Snatch? As I said before, many Master's lifers may perfer this  because of persistant injuries. For both movements this is a good work around for anyone with considerable hip and ankle flexibility. Because the torso is much more veritcal in this Split Snatch, this also helps those with shoulder and thorasic spine mobility issues.

     It's not all about medical work arounds though. You may see this performed by collegiate football players more than collegiate weightlifters. The amount of foot work while dealing with signiticant weight can greatly increase athletic performance.

     So there you have it folks: The Split Clean and the Split Snatch. Of course we did not hit on anything super specific and technical. Consult quality coaches (I think I may be one) before attempting something like this. Post any questions, comments or concerns down below. Keep at it, lift weight... and do burpees!
3,2,1 GO!
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Yesterday's Training:

5/3/1 Program
Back Squats
205lbs x 5
220lbs x 5
235lbs x 6
Well, 235 x 5 was my old PR, so at least I bumped it up one extra rep. Don't know if I could have managed a 7th... but hey, it's still progress

20 min AMRAP (score for UNBROKEN Double Unders Completed)
5 Double Unders (add 5 each round)
8 Burpee Pushups
Double Unders - 65
So, I got this one off of OPT's blog. This was a good test of doing double unders while tired. You can't move on untill you go UNBROKEN on your double unders. Case and point, on my round of 45 I missed at 43... so I had to start that count over (which sucks). I'd suggest this WOD, lot of fun... and Burpee Pushups just plain sucked!

Day 164 Burpee Challenge / 13408 Burpees Completed

*3511*

Stress

     Hey guys and galls (and other). Today is, of course, another day. Another day for a ramble. Another day to hit a PR, and another day to enjoy life. So today I intend to tack on a little convo like we were having about mental aspects of training. Today I just want to hit on something we deal with throughout our lives...



It can work for you too

     ... Stress! Yes, I'm sure every single one of you have dealt with this little bugger at one time or another. From the daily WOD, to eliminating sugar from your diet, or I don't know... deployment! There's no escaping it. However, what is important is how we deal with it when stress heads its ugly rear (I may have that backwards). So let's look at some options:

The WOD

     As much as this can cause stress, it's also a great stress reliever (weird, huh?). Personally, I find it a great way to cope with the piling crap which can be my day. When I start my WOD I use all the bad emotions I've encountered and put them into my WOD. It's almost I'm overcoming the stress that was plauging me earlier. Usually, when I leave I feel fresh (smell "fresh" too) and like a huge weight is lifted off my shoulders (and I don't mean the bar).

Talking/Laughing


It's a thinker...


     Psych Docs get paid the big buck to deal with peoples problems and deep seeded issues. When you don't have the MD available you have other valuable people to help: friends and family... and you don't even have to pay them! I say "laughing" because I think there's no greater cure for a case of the blues then getting your giggle on. Just the act of a big ol' cheesy grin can make the clowds go away. So find a friend, and hear a joke, I bet it will help

Perspective

     I think I'm actually quite good at this, and that's putting your day (or you life) in perspective. Like the quote says:

"I never criticize a man untill I walk a mile in his shoes. That way, when you do criticize him, you'll be a mile away and have his shoes."

     But seriously, how bad can you're day really be when you put things in perspective. Ok, you were late to work because you got stuck in traffic. Well, you have a car, you have a job... and hopefully you still have a job.

     There's so many people at there in worse situation, or that need more support than ourselves. Just take stock in all the good things you have in your life, and how lucky you truly are... it just might help.



     That's it folks. I hope you are all living a stress-free and fun day. When like gives you lemons... you eat the lemons (because adding sugar wouldn't be Paleo). Post any thoughts, comments or stress reduction methods to the comments. And enjoy your day, enjoy your life... and do burpees!

3,2,1 GO!
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Deadlift from below knees (work to a heavy single)
490 lbs!
There was no grinding at 485, but 490 was a fight, and 500 wasn't happening. But I know now if I can get the weight to just under my knees I will stand up with it. This next week I'll work on pull just to the knees, and then put it all together my last week here. Hopefully I can hit my gaol or near it.

Accessory Work

Dips 4 x 9

then...

Complete and score for max pushups: (rest 60 seconds between rounds)
Round 1: 5 135lb bent over barbell rows
Round 2: 5 bent over BB rows - 10 step up to box with 135lbs in front rank position
Round 3: 5 bent over BB rows - 10 step ups - 15 100 lb weighted situp
Round 4: 5 bent over BB rows - 10 step ups - 15 weighted situps - max pushups (feet on box)
Pushups - 23
My arms were pretty sore at this point from the dips, but it was still a good challenge

Day 154 Burpee Challenge / 11813 Burpees Completed

*3511*

Hot and Cold: a recovery story

     Greetings again folks! Another steamy pile of rambling coming your way! We here at the Frosh Blog (by that I mean "I") are always looking for new and interesting topics to write about. If you feel something is being missed feel free to throw down in the comments section and I will get to it as soon as I can. Speaking of which...

     ... Andrew posted a question a while back about post-WOD stretching and recovering. I've come across a few articles and research papers and made some startling discoveries (well, to me anyway).

     First, DOMS. Delayed Onset Muscle Soreness. The fact may be that there is little that we can do to prevent it from happening. Studies show that dynamic and static stretching do little to prevent it. However, there is some relief out there (though not completely).

     There was a study done with participants either doing nothing after a workout but resting. Another group of participants took a warm bath (think hot tub temp). A third group spent time in an ice bath (around 40 degree water). And, a final group participated in Contrast Water Therapy (spending 1 minutes in a hot bath and up to 1 minute in an ice bath... repeating 3-5 times). The result of recovery was opposite of how I have them listed. CWT participants recovered the best of the four, followed by just the ice bath participants. Both the hot bath and the "no recovery group" had little aid to their recovery.

     Again, all of these test groups did experience some DOMS 24-72 hours after an intense workout, so there's no escaping that.

     You don't have to draw two baths, or spend hard earned dollars on ice. CWT can be accomplished simply by spending 2-3 minutes in water in the shower and hot as you can stand and immideately standing under cold water for up to 60 second. Ice baths? Just simply draw a bath with nothing but cold water. spend up to 60 second in the bath and 1-2 minutes out wrapped up in a towel (repeat 3 times).

     What happens is, when you're in your ice bath the blood vessels constrict and flush out waste products like lactic acid, and at the same time reducing swelling and tissue breakdown. Now, when we just into our hot tub, the blood flow is increased speeding up circulation and speeding up the healing process.

     That's what I have for you. Some GREAT tools for jump starting recovery. Couple that with stand-alone sessions of stretching a mobilization and you'll be ready for anything. Post thoughts or additional questions to comments. Finally: get hot, then immediately get cold... and do burpees!

P.S. Anyone that did the 150 Burpees for time challenge post times below. You will see mine in the "Yesterday's Training" section



Columbia Cross Fit from Columbia CrossFit on Vimeo.

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

Front Squat 7 x 2 (with increasing load)
155 - 165 - 170 - 175 (x1, hit safety bar on 2nd rep) - 180 - 185 (fail) - 185 (PR)

Push Press 155lbs x 3 x 3

Dips 4 x 7
Weighted Situps 100lbs x 3 x 12

Day 151 Burpee Challenge / 11354 Burpees Completed
Yesterday's 150 for time - 9:45
For yesterday I planned on doing 50 - 50 - 25 - 25. Actually it turned out to be 60 - 50 - 40. I sprinted to get 15 in about the last minute before crumpling up on the floor... good stuff

*3511*

"Adding" to your squat

     Good day people! It's another beautiful day in the middle east.... Ok, so it's like 120 degrees outside, but still. Anyway, it's time to give some form to the Rambles. A week or so I wrote a piece about proper depth squatting. Libbie asked the question, "wouldn't strong adductors cause your knees to come in?" Well, I've done my due diligence and i think I have an answer for you... let's check it out!

     So, one of the biggest parts of your adductor strength goes to your Adductor Magnus. It's a big ol' fan shaped muscles attached on your inner thigh (pictured below). This is one of the main pieces when we talk about adductor strength in squatting. The other pieces comprise of the Adductor Brevis, Adductor Longus and the Gracilis.  So let's get a little more in depth.

The big weight mover... Adductor Magnus

     As we perform a squat we go through moving eccentrically (down, or muscle lengthening) and then concentrically (up, or muscle shortening). So, as we descend the Adductors "should" be stretching under load and contracting as we ascend. Now, if our Adductors are strong that's exactly what will happen.

     If we have weak adductors, your knees will cave in at the bottom of the squat. That means they are not strong enough to be stretched under that load and contract before ever making upward movement. If they are strong they will remain stretched and aid in the concentric portion and shorten as we rise... did I lose anyone?

     What's the fix to this? Well, they are options with machines and cables, but it's not something we routinely find in a Box, unless you WOD at a Globo-Gym. So, an easy option to strengthen our adductors is wide stance and deep squats (like the gentleman pictured below).

     I hope that I answer this question, and didn't make things more confusing. Again, the take away is that a weak set of adductors are the reason our knees cave in. Post any thoughts or additional questions to the comments. So there you have it: knees out, squat more... and do burpees!

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

Clean Pulls (weight x sets x reps)
135 x 1 x 5
185 x 2 x 3
205 x 3 x 2
235 x 4 x 1

Sumo Box Squats
135 x 1 x 5
185 x 2 x 3
225 x 3 x 2
265 x 3 x 1

Accessory Work:
Dips 4 x 5
Glute Ham Raises 2 x 15
Overhead Walking Lunges 45 x 2 x 10 each leg
Weighted Situps 100 x 3 x 12

Day 149 Burpee Challenge / 11053 Burpees Completed
Tomorrow is the day... 150 for time!

*3511*

Get OUT!

     Hey everyone. Back again, back to training... and back to burpees (blah!). I have a couple of rambles in me before I get back out on the road. Nothing like crap food, no sleep and covered in sweat... none of which is part of CrossFit (well maybe the sweaty part). Anyway, ramble on!

     Well folks, let's talk about a huge part of CrossFit... hell, a huge part of optimal perfomance in general. You know it, and maybe dread it: The Squat! Yes, our good friend of squat is one of the King's of Movement. You want to be faster? Squat. You want to be fitter? Squat. Do you want to be more powerful? Squat... do we see a patern here?

      Now, I'm not going to be long winded here. Most of you that perv the rambles have a pretty good idea about proper depth, tight core, and all that jazz. All I want to talk about today is the knees... and they should get out!

     Ok, so maybe I didn't find the best picture out there, but it fits with what were talking about today. To obtain the proper "below parallel" squat is defined by the hip joint dropping below the knees. One of our famous cues is: "Knees Out!". But why those pairs of words?

     Well, when we squat we USUALLY start with toes pointed roughlt 30 dgrees out and set slightly wider than our shoulders (not getting into sumo squat position). As we descend our thighs should track over our feet keeping the femur outside the ASIS or the Anterior Superior Iliac Spine, which is the "hip pointers" that you can feel right below your waist. However, if you are unfortunate enough to have your knees track inward your femur will approach your ASIS as you lower. This will trap muscle, soft tissues or even excess clothes and prevent a below-parallel squat.

     But, why do our knees track in? Well, we have about 5 different adductor muscles attached from the groin to the inner thigh. As we reach the bottom of the squat these muscles are as stretched as they will go. But, as we ascend the muscles begin to shorten, and since they attach to the inner aspect of the thigh, they pull your femur inward. This is where a strong set of adductors and the cue of "knees out" will help tremendously.

     Hey, what about your abductors? Surely those create an opposite pull against your adductors, right? Not so much. Your abdactor is a small muscle group that attches at you anterior iliac crest (part of your hip bone) to your lower leg. Try this, stand up (yes, do it now), raise on knee straight up, and then rotate it outward. That is your abductors in action. Since, we're not in the business of following a Jane Fonda Fitness VHS... well, you get the picture.

     I hope I didn't make you bored to tears and want to jam a kettlebell into your skull. This is just some things to think about when your chasing that beautiful squat. Be it a 2x bodyweight back squat, or a sound air squat. Do my a favor, post in the comments what you'd like to hear rambled about. Be it some scientific question about kinesiology, paleo options, mobilization... or just some weird crossFit, or even deployment related rambles. So stay strong, knees out... and do burpees!


"The word 'aerobics' came about when the gym instructos got together and said: 'If we're going to charge $10 and hour, we can't call it jumping up and down'"
     - Rita Rudner



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

Sumo Box Squat 205 x 3 x 5

Deadlift (Work up to heavy pull)
425 lbs

3 rounds for time:
10 dips
10 100 lb Goblet Squats
20 double unders
Time - 5:09
Could have gone sub 5, but a decided to have a whipping party on my legs on my last set of double. Oh well. I like the goblet squat... good fun!

Day 136 Burpee Challenge / 9194 Burpees Completed
It really sucked to play catch up on all of those. Oh well, not too much to go now.

*3511*

What are you? (the I'll be back edition)

     Howdy folks. You may have notice in the title, if you read it, it's the "I'll be back edition". Well, my deployed job takes me back out on the road again, so I may be missing some rambles in htese next days. The good news, I'm at almost back at 100%, even so much so that I got a workout in! Anyway, I have a question while I'm gone...

     So, check out the video below. For one, I may have used this before... however, I love the pseudo Fight Club references. So watch the video, and post in the comment: "I am not _______". That is your task, and I'll be back soon, so leave some good stuff. So, attack your weaknesses, be CrossFit... and do burpees (like I can now).



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

Front Squat 170lbs x 5 x 3
Felt good to do some work again, with a weight that was a bit of a challenge but very do-able.

Split Clean: worked up to 185lb single

Day 126 Burpee Challenge / 7879 Burpees completed
I'm playing a bit of catch up, but I'll be back on track

*3511*

Fix it part 2

     Howdy again. I've got my coffee, my ramble ready... I guess I'm good to tackle the day! Hopefully after this morning's rant you will be too! Now, I thought it would be important to touch on yesterday's "fix the athlete" ramble. I thought I'd give you my take. So here we go!.

How can we turn this...

 

... into this!


     Ok, so let's take a look at the questionable power clean above again (the first one). This is the problems that I see:

- The bar is caught low on his chest (good call Libbie)
- Legs are very wide and could be an unstable base he can't recover from
- Not only wide, but the right leg is forward of his left leg (sumo split clean?)
- Because he's so wide his knees are tracking inward
- If we had a side view we may see the knees very far forward, and a more quad dominant catch

     So, that's really quick on what I can see glaring. Whether or not the athlete made the lift, there's a lot we can do to fix this.

     Frist off, let's fix things before ever touching the bar. How about some mobility work to improve his front rake position? Attach a jump stretch band to a pullup bar, let your knuckles rest on your shoulders (while bringing elbows up). and wrap the band your arm at the distal aspect of the tricep. I tried to find a good picture of this, but alas I'm at work and all the good (and dirty) websites are blocked. However, spending about 2 minutes on each are will drastically improve your front rack position. As far as equipment goes... get some good weightlifting shoes!

     After we're warmed up, let's hit the Burgener Warm-Up. Yes the BWU uses the Snatch, but you're still focusing on the natural shrug of the sholders, keeping the bar close to the body and speed through the middle. NOW we're ready to start with some quick warm-up sets before we begin "work set".

     When performing the wam-up I'd have him focus on catching the bar with the legs closer to his core with his knees pressed out (instead of forward). This will recruit our adductors, or the inside of the thigh. I mean, we want to use every bit of strength we have in our legs to pull off a monsterous clean. Keep hips a bit back so we can also include our glute/hamstrings (the big muscle movers). Basically I want it to look like this:



http://www.crossfitcherrypoint.com/uploads/16.jpg (for full size)

     Hopefully,  this athlete will, without a doubt, be able to catch that weight. Even better... set a PR! What do the rest of you think? I'm sure I left some stuff out. Anyone selse care to fix this guy a little bit more? Let me know what you think. Post in the comments section, open your hips... and do burpees!

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

1 RM Push Press - 175lbs
Little upset with today's environment... so I decided to deadlift
1 RM Deadlift - 465 lbs (10 lb PR)
Stoked with that PR! That was seriously all I had for that day. My problem in this "globo-gym" environment is actually the fans. I take a while to mobilize and warm-up properly. Basically I want to be good and sweaty before I start any WOD or lift. These giant industrial fans get things quite chilly. Most of the times I turn them away, or turn them off. Maybe it's just mental, but it helps.

Day 118 Burpee Challenge / 7021 Burpees Total

*3511*

Fix it

     Good morning folks. Another day in sweaty weather, and another ramble ahead of us. I've been getting a lot of comments lately, so thank you all for that. We've actually heard your imput and had some discussions, which is what these rambles are aiming for. So keep them coming, because we have another "fix and athlete" post today.

     Now, usually I have a picture of what is wrong during a movement. Instead we have the end of a movement. The Clean, a Power Clean it seems like. The Power Clean is an weightlifting movement, and it is when the bar is taken from the ground to the shoulders in one movement. Since it is a POWER Clean it is caught high instead of in the squat. This could be done because the athlete may have a weak squat (like myself) or his sport specific training calls for powerful movemnts (like the football player above).

      Now, it's time to fix it. The athlete did accomplish the Clean, but it would seem he made it a lot harder than it should have been. I'm not saying that this athlete sucks, because looking at the picture it seems this guys has anywhere from 315lbs to 405lbs on the bar. My calculations could be off, but the bar has a substantial bend in it.

     Aside from all of that, what do you think could have been done to finish this with much better form? Think about the set-up and the execution. Also, look to see if you can spot some mobility issues that can be corrected before ever moving a bar. The only way we can become better at lifts like these are to know how to make corrections. So let's hear your thoughts. What need to be done? Post thought in the comments, focus on form... and do burpees!


THE SQUAT

Down this road, in a gym far away,
a young man was heard to say,
"no matter what i do, my legs won't grow"
he tried leg extensions, leg curls, and leg presses , too
trying to cheat, these sissy workouts he'd do.

from the corner of the gym where the big men train,
through a cloud of chalk and the midst of pain
where the noise is made with big forty fives,
a deep voice bellowed as he wrapped his knees.
a very big man with legs like trees.

laughing as he snatched another plate from the stack
chalking his hands and monstrous back,
said, "boy, stop lying and don't say you've forgotten,
the trouble with you is you ain't been SQUATTIN'. "

     - Dale Clark

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

6 rounds total (alternating between A and B)
*3:00 per round. :60 rest between rounds*
               A
1 Handstand Pushup
3 Strict Chest-to-Bar Pullups
5 Chest-slap Pushups
               B
3 Roll-to-Pistol
6 Pushups
9 Jump Squats

- Round 1 (A): 5 rounds + 1 HSPU
- Round 2 (B): 4 rounds
- Round 3 (A): 4 rounds + 1 CTB
- Round 4 (B): 4 rounds
- Round 5 (A): 4 rounds + 1 CTB
- Round 6 (B): 4 rounds + 4 Pushups
Total Reps - 345

This was just some good tough work. I wanted some short efforts, with changing movements, and little rest... mission accomplished. It felt like a CrossFit Football WOD I had done a while back. Strict CTB Pullups got tough! The movements from A we're heavy on skill and quick muscle fatigue. B's movements were just about getting the work done, and I think these complimented each other well.

Day 117 Burpee Challenge / 6903 Burpees Completed

*3511*