Endurance 1/10

     Good morning everyone! So guess what? The Frosh Blog is being viewed by places like Russia, Europe, Canada and even Mexico. So, is this the result of internet spam or is the Frosh Blog going global? ... I'm really hoping its the later.

     So, if you read yesterday's post, were going to spend the next 10 days going over CrossFit's 10 General Physical Skills. Today is Cardiovascular/respiratory endurance. The dictionary says: "the ability or strength to continue or last, esp. despite fatigue, stress, or other adverse conditions". From the L-1 cert we see this as defined as: "The ability of body systems to gather, process, and deliver oxygen." Ok, so just the plain definition is a little dry and boring. Let's break this down a little bit... its endurance. To have good endurance it means that our body is able to keep moving forward at the long time domains.

     How do we use endurance in CrossFit? Well how about a simple 2-5k on the rower. Don't you think we're using a bit of endurance to knock that out? Do we need endurance for Fran? No, not really. A WOD like that, and others like it, shoule be about 10 minutes, and were not tapping into the endurance at this point. How about a WOD that's 20+? Yea, knocking out Filthy Fifty, Eva (shudder), or anything in that time domain... yea, we need to have some strong endurance to knock this out.

     Remember, we're trying to be well rounded in everything. We want to be able to do a 1 minute 400m AND a sub 20 5k. So working on our longer Metcons, doing those longer runs (sparingly), and increasing our endurance is just going to make us fitter... and isn't that what we really want.


PROGENEX Reviews By Actual Consumers from A. Haney on Vimeo.

3,2,1 GO!

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Yesterday's Strength

Deadlift 5/3/1 week 1

295 x 5 (75%)
315 x 5 (80%)
335 x 5 (85%)
That last set was tough today, just got in my Rx amount of reps

Be Prepared

     Hey everyone. I know, I know, the blog is late (once again). I have a good excuse this time. A backhoe cut the Internet connection here at work, so Internet went kaput. Luckily it just came up! So, better late than never.

     So, as the title says. BE PREPARED! I know there's 12 days of Christmas, however we're doing the 10 days of CrossFit! That's right, for the next 10 days we're going to cover the 10 General Skills that CrossFit relies on, one day at a time. So get excited everyone, it's time to learn!

3,2,1 GO!

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Yesterday's WOD

"The Aycock"
100m backwards run
20 squats
5 burpees
100m broad jumps
15 squats
10 burpees
100m walking lunges
10 squats
15 burpees
100m bear crawl
5 squat
20 burpees
Time - 9:42
This was a WOD I made up and named after my boss here on Scott AFB. They're all going to do it on Friday, so I figured I'd give it a go.

X-mas Fitness

     Another day, another dollar (an hour). How is everyone doing today? Certainly starting to get cold around here. I mean, hell, you don't even need to take an ice bath for recovery anymore... just go outside for a few minutes!

No offence Diana

     So here's another question for everyone today... how does your fitness fair during the holidays? I know we all just survived the smorgasbord that was Thanksgiving, but now we have the Christmas season coming up... and if you think I'm going to be PC and say "Happy Holiday", well you can go suck a lemon.

     So, what is that special day for you? Is it a cheat day? Or, do you just treat it as another training day? I know it would be tough to get into the gym, many are closed. But like yesterday's blog, we can always hit an NEN WOD at home.

     Me, personally, will most likely be hitting a WOD and a lift, if weather permits. Not to say if you don't your a chump or anything. It's just the way I'd like to play it. Try to stay paleo as I can... sans some egg nog (is that paleo?).  So why don't you guys suprise me, and reply about your feeling of your fitness in December. If you don't feel like replying... then 30 burpees. Till next time folks!




3,2,1 GO!

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Yesterday's Strength/WOD

Strength:

Press week 1 5/3/1 method
95 x 5 (75%)
105 x 5 (80%)
110 x 7 (85%)


WOD

"Elizabeth"
21-15-9
Cleans
Ring Dips
Time - 11:00
This one just sucked, cleans really killed me

I'm still here!

     Hey everyone. Did you miss me? I know, I know... The Frosh Blog has been MIA for the weekend. I apologize for not getting info to you, I'm sure you were detoxing without my words of wisdom to tide you over. So, looks like I need to be better about getting words to you. I was nowhere near a computer long enough to blog, so I'll have to figure out a way to combat that. Anyway, on with the show.

Is this a functional leg press?

     So, really quick, I want to see if we can have a quick discussion about NEN (giving the situation this weekend) or AKA No Equipment Necessary Workouts. Of course, this would be our every loving body-weight movements: squats, pushups, situps, jumping jacks, planks, etc. So what do you do if you can't make it in for your WOD. Do you call it a "rest day" or do you a little something something at home? I'd be interested to find out.


The kids can Oly lift from CrossFit Redmond on Vimeo.

3,2,1 GO!

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"Weekend WODs"

Friday's Strength/WOD

Deadlift
1-1-1-1-1-1-1
- 315 lbs
- 335 lbs
- 355 lbs
- 365 lbs (PR tie)
- 375 lbs (PR)
- 385 lbs (PR #2)
- 395 lbs (PR #3)

Annie:
50-40-30-20-10
Double Unders
Situps
Time - 6:09 (PR)
All Double Unders went unbroken, I smell a sub 6 cooking


Saturday's WOD:

Give medical classes to Young Marines... for time
I like to break a mental sweat too


Sunday's WOD:

Rest Day

Bad Day

     Hey again everyone out there in good ol' Internet-Land. Another beautifully chilly day here, I guess... I don't know. I write most of these blogs the night before. Don't hate! I want to make sure my rambles are ready for the public... I'm doing it for you guys.


and you should be too


     I had a bit of a epiphany the other day (it means realization... I had to look it up too). What does it mean to have a bad day in the gym? Or better yet, how should I react to a bad day of training. I had two stark differences is Thursdays WOD and Tuesdays WOD. Tuesday, I was going to max out my squat and do an AMRAP. I had high hopes to set a PR, and get a bunch of rounds in. Cue and epic fail on the Squat and an ass-kicking AMRAP that like me on the floor like a piece of chewed up bubble gum. I didn't even finish my squats I was feeling so bad, I thought if I continued I may get hurt... definitely not something I want to do.

     So now, there's Thursday. Super happy to set a PR on my press (as show below), and the WOD went really well. I felt I was moving well, and resting very little. I walked out of the gym feeling great! Did I walk away from Tuesday's session feeling like garbage? Not one bit. Got my ass handed to me, but I left feeling good. And that's a tough thing to do sometimes.

     I know we've all had days like that. Not hitting a PR on a lift when you thought you should. Moving slow through movements that you usually destroy. These things do happen. And, as hard as it may be sometimes, we need to not let these things get to us. I didn't PR my squat, am I now less fit? Not a chance. Bad days are bound to happen, you may fail on a rep during a WOD. This is when you really have to get mentally tough and tell yourself, "it's jsut one rep, I'll get the next one." That's one big thing that we preach in CrossFit, being physically and mentally tough.

     Who am I going to think more highly of: the stud that complains before, during, and after the WOD? Or the athlete that may usually finish last, but gives it everything they got? Let me tell you, in my mind, the first person has already defeated themselves before the work has even started. The second person that continues to push even though other CrossFitters are making sweat angels on the ground, they've won... not matter how long it took them.

     Its ok to fail, its ok to have a bad day. If you never had either of those, you're not pushing yourself to your limits. So when days like this come up, keep your head held high and know that you did the work.



3,2,1 GO!

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Yesterday's Strength/WOD:

Press
1-1-1-1-1-1-1
- 95
- 105
- 115
- 120
- 125 (PR tie)
- 130 (PR)
- 135 (f)
Very happy with that PR, my press has really not been moving. So it's good to see I'm making improvements

WOD:

7 rounds for time
7 pullups
7 1-arm DB snatch #45 (7 each arm)
7 squat jumps w/ #45 BB
Time - 10:41
that was a gasser. Did this at my base gym, got some weird stares during. I felt really good about this day.

Strange things

     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





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

Rest Day

I hope this isn't you...

     Hey there everyone. Marvel in the accomplishment... that's right, this mark # 5-0 in Froshtastic rambles! You'd think after 50 posts I'd use this semi important date to give you some good coaching tips, and how to perform better movements... Instead, why don't we have a bit of fun. Without further adios (from The Oatmeal) the 8 most Awkward Workouts You'll See at the Gym:

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Yesterday's WOD:

15 minute AMRAP
15 T2B
10 Box Jumps 36"
5 Ring Pushups
7 rounds + 5 T2B