Good Morning everyone... or rather, Good Night from me. Yesterday was quite the test and today is a much needed rest day from the WOD, and again from the rambles. My CNS is toast, and you can see why tomorrow. I want to point out that my training/programmin is not for everyone. It involves heavy loads and some extra volume days. Rest and recovery is crucial for a program as such, and that's tough on deployment. So tomorrow, we're going to have a little cost/benefit analysis on high volume training. When to use it, and when not to. So as always... do burpees!
3,2,1 GO!
------------------------------------------------------------------------------
Yesterday's Training:
WOD #1
Dynamic Effort Pressing
Push Press 135lbs x 8 x 2
Accessory Work
DB Floor Press (progressive) x 3 x 8
- 40lbs - 50lbs - 55lbs
Hardest thing about this was gettin' the damn dumbells up there
One-Arm Push Press (progressive) x 3 x 3
- 65lbs - 70lbs - 80lbs
Weighted Situps 100lbs x 3 x 12
WOD #2
Sprints
Hill sprints on the treadmill 15.0 incline for 0.10 distance with increasing speed
- 0.65 - 0.66 - 0.67 - 0.68 - 0.69 - 0.70
I didn't time this, felt there was no point, it was all going to be the same since I had a set speed. Let me just say hill sprints, if you didn't know, hurt! I tried to keep the pose method, and I think I did fairly well. My ass was on fire by the end of it... good stuff!
WOD #3
5 rounds for time
7 Deadlift 275lbs
21 Double Unders
Time - 4:58
This is a CrossFit Football WOD. Rxd was 315lbs, but my posterior chain felt fried from the speed pulls yesterday. It was tough to pick that ball up.
Day 114 Burpee Challenge / 6555 Burpees Completed
*3511*
Sunday, August 7, 2011
Saturday, August 6, 2011
T-Log
Happy volume day everyone. Today I am one WOD day (Dynamic Effort lift), with 2 to go (Sprints and Heavy Metcon). I'm trying to recover in between effort. However, I find myself in Hell's laundry room (I'm referring to the heat). So, I'm sorry for a late notice and unappreciated ramble. Below is yesterday's stuff, and I will have more for you tomorrow. Enjoy the video... and do burpees!
Think outside the box from Ohoj on Vimeo.
3,2,1 GO!
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Yesterday's Training:
Sumo parallel Box Squats 165 lbs x 10 x 2 with red bands every 45 seconds
One thing to this, on my last 2 sets I bumped up to 185 lbs. I was able to keep my speed and felt just the same. The toughest thing about Dynamic Effort... keeping the damn time. It's not every 30 second or a minute, so I had to add up in my head when I would lift again, and remember what set I was on. Good stuff though.
Speed pulls 315lbs x 15 every 30 second
Who has 2 thumbs and loves to deadlift... this guy
Accessory work:
Man-makers (progressive load) x 3 x 3
- 40lbs - 50lbs - 60lbs
Have you every gone near max effort on a Man-Maker before? Whole crap, me neither! That sucker was tough. Before you ask, a Man-Maker is: 1 pushup on DB, left arm DB row, right arm DB row, come to a deep squat, full clean (or power clean + squat), finish with thruster
one-arm DB rows (progressive load) x 3 x 8
-60lbs - 70lbs - 80lbs
Weighted Situps 95lbs x 3 x 12
Day 113 Burpee Challenge / 6441 Burpees Completed
*3511*
Think outside the box from Ohoj on Vimeo.
3,2,1 GO!
---------------------------------------------------------------------------------------
Yesterday's Training:
Sumo parallel Box Squats 165 lbs x 10 x 2 with red bands every 45 seconds
One thing to this, on my last 2 sets I bumped up to 185 lbs. I was able to keep my speed and felt just the same. The toughest thing about Dynamic Effort... keeping the damn time. It's not every 30 second or a minute, so I had to add up in my head when I would lift again, and remember what set I was on. Good stuff though.
Speed pulls 315lbs x 15 every 30 second
Who has 2 thumbs and loves to deadlift... this guy
Accessory work:
Man-makers (progressive load) x 3 x 3
- 40lbs - 50lbs - 60lbs
Have you every gone near max effort on a Man-Maker before? Whole crap, me neither! That sucker was tough. Before you ask, a Man-Maker is: 1 pushup on DB, left arm DB row, right arm DB row, come to a deep squat, full clean (or power clean + squat), finish with thruster
one-arm DB rows (progressive load) x 3 x 8
-60lbs - 70lbs - 80lbs
Weighted Situps 95lbs x 3 x 12
Day 113 Burpee Challenge / 6441 Burpees Completed
*3511*
Friday, August 5, 2011
Intense!
Morning again your ramble heads (do you like your nickname?). Today I'm shooting to blind you with science... so shield your eyes. And no, it's not "Weird Science", the 80's have passed. Anyway, grab your easy chair and your iPad, and let's get to it!
So, I was reading something from good ol' Uncle Rip (Mark Rippetoe for those of you that don't know). He said:
"Don't confuse high effort with high intensity"
I remembered him speak about intensity, and measuring intensity from his and Dr. Lon Kilgore's book: Practicle Programming for Strength Training. Lot of good info in that book, but I was looking for the specific passage. After checking the Index for "Intensity" I found what I was looking forward. Let me sum it up for you.
Intensity is the average amount of weight lifted, relative to your 1 RM. Actually, there's a very simple formula:
So Intensity actually refers to your workload in a given workout. Lets say (for saying's sake) that you are a burly man that can squat 3 wheels (315lbs). So you do a progressive load of 225lbs x 3, 275lbs x 3 and 295lbs x 3. The math should look like this:
So, your workout averages to 84%, which isn't too shabby. However, we're looking at your work set for a progressive load of 3 x 3. What we didn't calculate was your warm-up set. So let's say that you did 45lbs x 5, 135lbs x 3 and 185lbs x 3 to work up. Then we redo the math:
You see what happened? Crap... that's a drop in intensity right there. However, your top number is probably a better view of your actual workout. The bottom number is to harp on the fact that we can't spend foever on warm-up sets. You're warm-up sets are just that, you should no be taxed going in.
More to the point of today's ramble, I think the word "intensity" is a buzz word in the fitness community (a lot like core), that get's missused a whole lot. Let's take a look at a WOD that you may or may not have been bested by, the hero WOD Randy: 30 75lb Snatches for time. Let's do the math, and use differnt poundage for the snatch: Person A - 135lbs; Person B - 185lbs; Person C - 200lbs
What have we learned? Either way you stack it, the relative intensity (intensity for each person) is really low. Am I saying that it's an easy WOD? Not at all. 70 of anything is going to be tough. The EFFORT is going to be high, but not the INTENSITY. Are we seeing the difference yet? Basically, intensity is not something abstract, it's something that we can calculate. So, I may not yell out "keep the intensity up", I may just go with, "rage out on the mother ^%$&ing bar!!!"
So there it is, my rant/ramble on intensity. PR on a 1RM = intense, PR on Fran = tough as hell... but not as "intense". Are there other schools of though? Yes. Is there other measures of intensity for different disciplines like sprinting? Yes. But we're talking about moving the weight. So keep intensity high, put forth the effort... and do burpees!
"To be pleased with one's limits is a wretched state"
- Johann Wolfgang von Goethe
3,2,1 GO!
-------------------------------------------------------------------------------
Yesterday's Training:
Sprints: Row 400m x 7 with 2:30 rest between effort
Round 1 - 1:22.9
Round 2 - 1:21.5
Round 3 - 1:21.3
Round 4 - 1:23.6
Round 5 - 1:22.4
Round 6 - 1:24.4
Round 7 - 1:23.7
The rest was deceiving on this, you got your wind back... but not your legs.
For time:
30 Pullups
40 Overhead Walking lunges 45lbs (1=1)
50 Situps
40 Burpees
30 Push Press 40 lbs
Time - 11:28
This didn't go down as planned. The room I was going to do this in had kettlebell, but it wasn't available. Had to change it up a bit, and probably a quicked WOD than I was shooting for, but still good. Longest part was the Push Presses.
Day 112 Burpee Challenge / 6328 Burpees Completed
So, I was reading something from good ol' Uncle Rip (Mark Rippetoe for those of you that don't know). He said:
"Don't confuse high effort with high intensity"
I remembered him speak about intensity, and measuring intensity from his and Dr. Lon Kilgore's book: Practicle Programming for Strength Training. Lot of good info in that book, but I was looking for the specific passage. After checking the Index for "Intensity" I found what I was looking forward. Let me sum it up for you.
Intensity is the average amount of weight lifted, relative to your 1 RM. Actually, there's a very simple formula:
Volume / Reps = Average Weight Used (AWU)
AWU / 1RM x 100 = % of Intensity
So Intensity actually refers to your workload in a given workout. Lets say (for saying's sake) that you are a burly man that can squat 3 wheels (315lbs). So you do a progressive load of 225lbs x 3, 275lbs x 3 and 295lbs x 3. The math should look like this:
[(225x3)+(275x3)+(295x3)] / 9 reps = 265
(265 / 315) x 100 = 84%
[(45x5)+(135x3)+(185x3)+(225x3)+(275x3)+(295x3)] / 20 reps = 178.5
(178.5 / 315) x 100 = 57%
You see what happened? Crap... that's a drop in intensity right there. However, your top number is probably a better view of your actual workout. The bottom number is to harp on the fact that we can't spend foever on warm-up sets. You're warm-up sets are just that, you should no be taxed going in.
More to the point of today's ramble, I think the word "intensity" is a buzz word in the fitness community (a lot like core), that get's missused a whole lot. Let's take a look at a WOD that you may or may not have been bested by, the hero WOD Randy: 30 75lb Snatches for time. Let's do the math, and use differnt poundage for the snatch: Person A - 135lbs; Person B - 185lbs; Person C - 200lbs
(75 x 70) / 70 = 75 (easy math I know)
Person A : (70 / 135) x 100 = 52%
Person B : (70 / 185) x 100 = 38%
Person C : (70 / 200) x 100 = 35%
What have we learned? Either way you stack it, the relative intensity (intensity for each person) is really low. Am I saying that it's an easy WOD? Not at all. 70 of anything is going to be tough. The EFFORT is going to be high, but not the INTENSITY. Are we seeing the difference yet? Basically, intensity is not something abstract, it's something that we can calculate. So, I may not yell out "keep the intensity up", I may just go with, "rage out on the mother ^%$&ing bar!!!"
So there it is, my rant/ramble on intensity. PR on a 1RM = intense, PR on Fran = tough as hell... but not as "intense". Are there other schools of though? Yes. Is there other measures of intensity for different disciplines like sprinting? Yes. But we're talking about moving the weight. So keep intensity high, put forth the effort... and do burpees!
"To be pleased with one's limits is a wretched state"
- Johann Wolfgang von Goethe
3,2,1 GO!
-------------------------------------------------------------------------------
Yesterday's Training:
Sprints: Row 400m x 7 with 2:30 rest between effort
Round 1 - 1:22.9
Round 2 - 1:21.5
Round 3 - 1:21.3
Round 4 - 1:23.6
Round 5 - 1:22.4
Round 6 - 1:24.4
Round 7 - 1:23.7
The rest was deceiving on this, you got your wind back... but not your legs.
For time:
30 Pullups
40 Overhead Walking lunges 45lbs (1=1)
50 Situps
40 Burpees
30 Push Press 40 lbs
Time - 11:28
This didn't go down as planned. The room I was going to do this in had kettlebell, but it wasn't available. Had to change it up a bit, and probably a quicked WOD than I was shooting for, but still good. Longest part was the Push Presses.
Day 112 Burpee Challenge / 6328 Burpees Completed
*3511*
Thursday, August 4, 2011
A Quick note
Howdy folks! Back again, and always ready for a ramble. Let me tell you, there is nothing that can screw up my day. Just today, there is a huge bin of fresh whole avacados at the dining facility! I take at least 2 every time I eat and put them in my fridge in my room. Something so small... yet so awesome!
Anyway, I'm beat up and pressed for time today, not going to lie. Today's ramble is going to be a bit quick, but tomorrow we're bringing some science back to the ramble, so stay tuned for that. Anyway, I just want to pose a question to everyone out there in internet land... What have you benefitted the most from CrossFit? Example, I've always been pretty decent and moving my body, ala gymnastics. Not to say that hasn't increased, but my strength is gettin up there. I've learned the importance of full depth squats and deadlifts, and I've come to enjoy both of them too much. Anyway, what about you? Is it inches on your waist? Improving you speed? Moving the weight? Speak up! So stay tuned, check back tomorrow... and do burpees!
3,2,1 GO!
------------------------------------------------------------------------------
Yesterday's Training:
Press 1 RM - 135 lbs
I was pretty happy to tie my PR on this. Press is something I struggle on a lot. As far as progression goes 125 felt a bit tough, I think my form was off. When I put up 130 it just floated up. 135 was tough but got up there. Made it halfway wth 140, but no dice.
Hang Power Cleans 135lb x 3 x 8
Weighted Dips 35lbs x 3 x 5
One-Arm Push Presses (progressive load) x 5 x 3 each arm
- 50 lbs - 65lb - 70lbs - 80lbs - 90lbs
The push presses taught me that my left arm strength is lacking, so I really like being able to work on that. Big drive from the hips and tried to hold each rep up there for a good second before lowering.
I know I was supposed to follow this up with sprint, but it was getting late. I think next week I'll do stength before work and sprints after work. I did my sprints this morning and I'll post times tomorrow
Day 111 Burpee Challenge / 6216 Burpees Completed
*3511*
Anyway, I'm beat up and pressed for time today, not going to lie. Today's ramble is going to be a bit quick, but tomorrow we're bringing some science back to the ramble, so stay tuned for that. Anyway, I just want to pose a question to everyone out there in internet land... What have you benefitted the most from CrossFit? Example, I've always been pretty decent and moving my body, ala gymnastics. Not to say that hasn't increased, but my strength is gettin up there. I've learned the importance of full depth squats and deadlifts, and I've come to enjoy both of them too much. Anyway, what about you? Is it inches on your waist? Improving you speed? Moving the weight? Speak up! So stay tuned, check back tomorrow... and do burpees!
3,2,1 GO!
------------------------------------------------------------------------------
Yesterday's Training:
Press 1 RM - 135 lbs
I was pretty happy to tie my PR on this. Press is something I struggle on a lot. As far as progression goes 125 felt a bit tough, I think my form was off. When I put up 130 it just floated up. 135 was tough but got up there. Made it halfway wth 140, but no dice.
Hang Power Cleans 135lb x 3 x 8
Weighted Dips 35lbs x 3 x 5
One-Arm Push Presses (progressive load) x 5 x 3 each arm
- 50 lbs - 65lb - 70lbs - 80lbs - 90lbs
The push presses taught me that my left arm strength is lacking, so I really like being able to work on that. Big drive from the hips and tried to hold each rep up there for a good second before lowering.
I know I was supposed to follow this up with sprint, but it was getting late. I think next week I'll do stength before work and sprints after work. I did my sprints this morning and I'll post times tomorrow
Day 111 Burpee Challenge / 6216 Burpees Completed
*3511*
Wednesday, August 3, 2011
What's in your stocking?
Hey hey everyone! Rambles are back again. Coach Glassman has said to routinely learn and play new sports. Be that as it may, today we cover another interesting game, in the wide wide world of sports... maybe something new to train for.
No, photo above is not of groups of people running from a heist. They are competing in sport over 45 year old... Coal Carrying. The name of the Game is to carry a bag loaded with about one hundred pounds of coal for a 1k run. To be specific, it's 50kg for the men and 20kg for the women. To be even more specific, the course clocks in at 1012.5 meters
This sport originated by a dare between 2 fellows in 1963... doesn't everything start with a dare (mostly with alcohol involved)? To date, the race takes place near Yorkshire, UK, falling every Easter Monday.
Just last April, a new woman's record was set in the event. Catherine Foley came across the finish line in 4 minutes and 25 seconds, beating the old time by 40 second!. Coal Carrying Baddass David Jones still holds the record at 4 minutes and 6 seconds. I called him a badass because he finished in that time in 1991 AND 1995 (just to prove it wasn't a fluke). In fact, he hold 6 of the top 10 times for the course! For both of these athletes, they probably run this race faster than most could do unweighted.
So, who's up for a trip to the UK next Easter? Take in some sights... carry some coal... ya know, the usual. Interesting enough, we do have the ocassional WOD that will include toating a sandbag, or maybe running with a wallball or kettlebell... not too far off wouldn't you say? Anyway, move weight, move it fast... and do burpees!
"Someone once told me the definition of Hell: The last day you have on Earth, the person you became will meet the person you could have become."
- Unknown
3,2,1, GO!
-------------------------------------------------------------------------------
Yesterday's Training:
5 rounds:
5 Burpees (touch one foot above reach for the jump)
10 Walking Lunges (L/R=1)
10 Hand-Release Pushups
10 Walking Lunges
5 Chest-to-Bar Pullups
*Rest 120 seconds between rounds*
Round 1 - 1:35
Round 2 - 1:28
Round 3 - 1:22
Round 4 - 1:27
Round 5 - 1:27
After the first round my goal was to keep every other round under 90 seconds. Walking lunges quickly added up, since I hit Front Squats and Deadlifts yesterday.
Day 110 Burpee Challenge / 6105 Burpees Completed
*3511*
No, photo above is not of groups of people running from a heist. They are competing in sport over 45 year old... Coal Carrying. The name of the Game is to carry a bag loaded with about one hundred pounds of coal for a 1k run. To be specific, it's 50kg for the men and 20kg for the women. To be even more specific, the course clocks in at 1012.5 meters
This sport originated by a dare between 2 fellows in 1963... doesn't everything start with a dare (mostly with alcohol involved)? To date, the race takes place near Yorkshire, UK, falling every Easter Monday.
Just last April, a new woman's record was set in the event. Catherine Foley came across the finish line in 4 minutes and 25 seconds, beating the old time by 40 second!. Coal Carrying Baddass David Jones still holds the record at 4 minutes and 6 seconds. I called him a badass because he finished in that time in 1991 AND 1995 (just to prove it wasn't a fluke). In fact, he hold 6 of the top 10 times for the course! For both of these athletes, they probably run this race faster than most could do unweighted.
So, who's up for a trip to the UK next Easter? Take in some sights... carry some coal... ya know, the usual. Interesting enough, we do have the ocassional WOD that will include toating a sandbag, or maybe running with a wallball or kettlebell... not too far off wouldn't you say? Anyway, move weight, move it fast... and do burpees!
"Someone once told me the definition of Hell: The last day you have on Earth, the person you became will meet the person you could have become."
- Unknown
3,2,1, GO!
-------------------------------------------------------------------------------
Yesterday's Training:
5 rounds:
5 Burpees (touch one foot above reach for the jump)
10 Walking Lunges (L/R=1)
10 Hand-Release Pushups
10 Walking Lunges
5 Chest-to-Bar Pullups
*Rest 120 seconds between rounds*
Round 1 - 1:35
Round 2 - 1:28
Round 3 - 1:22
Round 4 - 1:27
Round 5 - 1:27
After the first round my goal was to keep every other round under 90 seconds. Walking lunges quickly added up, since I hit Front Squats and Deadlifts yesterday.
Day 110 Burpee Challenge / 6105 Burpees Completed
*3511*
Tuesday, August 2, 2011
Programming
Howdy folks. By now I've came off my CrossFit Games high (I think). Only 363 days till 2012! OK, I kid... kind of... Now I'm able to really devote some time to the gym, and not spend it re-watching athlete interviews and doing math on who will win (my women's prediction was correct btw). Anyway, it's back to the daily grind.
Well, in getting back to my training (towards the 2012 Open season) I've been re-working my personal programming. I know I haven't hit a lot of metcons here on deployment, and I have been focussed on more of a power lifting schedule. I'm trying to program smart and regain my speed while not losing the strength I've worked so hard on these last 4 months. With any luck, I will be hitting PRs on both sides of the coin (head=strength, tails=speed). This is my preliminary program I've come up with:
Monday: Max Effort (ME) Squat / Lift (+accesory work)
Tuesday: Bodyweight metcon with rest between rounds
Wednseday: ME Press (+accesory work) - Sprints (track/treadmill/bike/rower)
Thursday: 15-20 minute metcon w/ mixed modalities (ie barbell, kettlebell, bodyweight movements)
Friday: Dynamic (DE) Squat / Lift (+accesory work)
Saturday: DE Press (+accesory work) - Sprints - Heavy Metcon
Sunday: OFF/RECOVERY DAY
So, you've noticed that I still have a lot of strength work. I'm trying to keep with a Westside Brabell bias for strength work, as this is where i saw my greatest gains. I'm also trying to incoperate sprints at least twice a week, as well as metcons using different time and modal domains (hello original CrossFit prescription). This is what I'm going to be doing for the onth of August. In September I'll probably change it up some more, and do 4-5 metcons a weeks, and maybe doing less strength work. I'm hoping that I'm going to make the transition when I get back home.
Sorry to go on a rant about what I do. But I do get questions about what I do. Maybe you guys/gals think this is on point, or maybe this is crazy in your eyes. I'd like to hear what you guys think about this, and if you have any questions I'd be glad to answer. So shoot for the PRs, get fitter... and do burpees!
BeachSide CrossFit from WOD Gear on Vimeo.
3,2,1 GO!
------------------------------------------------------------------------------
Yesterday's Training:
warm-up:
- 5 min DU practice
- foam roll
- weighted sumo squats 3 x 8 (21X2)
What is 21X2 you might ask? You may see this is some strength programs. This is the tempo of the movement, it spilts the movement like this: descent - bottom position - ascent - top position. So for this I will take 2 second to descend, the 1 is the pause in the bottom, the X means to ascend as fast as possible, and the second 1 is the pause at the top. If this was a move like a chinup or deadlift (begining with the ascent) you would start at the 3rd number.
Front Squat 1RM - 195lb
Tied my PR, but it felt a whole lot easier today, breaking 200 will be coming soon!
Sumo Deadlift 1RM - 385 lbs
This was a 40 lb PR in the sumo style. It felt really good, and I may have got 400... but I had angry people waiting for the bar.
Walking Lunges 115lbs x 3 x 10
Weighted Pullups 45lbs x 3 x 5
Bent over Dumbell rows 55lbs x 3 x AMRAP
Weighted Situps 95lbs x 3 x 17
Day 109 Burpee Challenge / 5995 Burpees Completed
*3511*
Well, in getting back to my training (towards the 2012 Open season) I've been re-working my personal programming. I know I haven't hit a lot of metcons here on deployment, and I have been focussed on more of a power lifting schedule. I'm trying to program smart and regain my speed while not losing the strength I've worked so hard on these last 4 months. With any luck, I will be hitting PRs on both sides of the coin (head=strength, tails=speed). This is my preliminary program I've come up with:
Monday: Max Effort (ME) Squat / Lift (+accesory work)
Tuesday: Bodyweight metcon with rest between rounds
Wednseday: ME Press (+accesory work) - Sprints (track/treadmill/bike/rower)
Thursday: 15-20 minute metcon w/ mixed modalities (ie barbell, kettlebell, bodyweight movements)
Friday: Dynamic (DE) Squat / Lift (+accesory work)
Saturday: DE Press (+accesory work) - Sprints - Heavy Metcon
Sunday: OFF/RECOVERY DAY
So, you've noticed that I still have a lot of strength work. I'm trying to keep with a Westside Brabell bias for strength work, as this is where i saw my greatest gains. I'm also trying to incoperate sprints at least twice a week, as well as metcons using different time and modal domains (hello original CrossFit prescription). This is what I'm going to be doing for the onth of August. In September I'll probably change it up some more, and do 4-5 metcons a weeks, and maybe doing less strength work. I'm hoping that I'm going to make the transition when I get back home.
Sorry to go on a rant about what I do. But I do get questions about what I do. Maybe you guys/gals think this is on point, or maybe this is crazy in your eyes. I'd like to hear what you guys think about this, and if you have any questions I'd be glad to answer. So shoot for the PRs, get fitter... and do burpees!
BeachSide CrossFit from WOD Gear on Vimeo.
3,2,1 GO!
------------------------------------------------------------------------------
Yesterday's Training:
warm-up:
- 5 min DU practice
- foam roll
- weighted sumo squats 3 x 8 (21X2)
What is 21X2 you might ask? You may see this is some strength programs. This is the tempo of the movement, it spilts the movement like this: descent - bottom position - ascent - top position. So for this I will take 2 second to descend, the 1 is the pause in the bottom, the X means to ascend as fast as possible, and the second 1 is the pause at the top. If this was a move like a chinup or deadlift (begining with the ascent) you would start at the 3rd number.
Front Squat 1RM - 195lb
Tied my PR, but it felt a whole lot easier today, breaking 200 will be coming soon!
Sumo Deadlift 1RM - 385 lbs
This was a 40 lb PR in the sumo style. It felt really good, and I may have got 400... but I had angry people waiting for the bar.
Walking Lunges 115lbs x 3 x 10
Weighted Pullups 45lbs x 3 x 5
Bent over Dumbell rows 55lbs x 3 x AMRAP
Weighted Situps 95lbs x 3 x 17
Day 109 Burpee Challenge / 5995 Burpees Completed
*3511*
Monday, August 1, 2011
Fin...
You guessed it folks, the 2011 Reebok CrossFit Games have come to completion. We have crowned the Fittest on Earth in the 4 Master's groups, individual male and female, and finally the teams. It was a long weekend of little sleep and crazed emotions. Mostly due to the fact that I wanted to chuck my laptop halfway across the country any time the live feed crapped out on me. So, who topped the charts of our fitness list? Let's take a look (and do burpees).
No WOD, or rope climb for that matter, could stop Rich Froning Jr from standing tall atop the podium this year, placing 2nd last year and raking the top spot this year (a Tonya Wagner-ish career). Rich was the model of uber consistency, grabbing a heaping handful of 1-3rd place finishes. In fact there was only one WOD that Rich finished outside of the top 10 (WOD #1). Now the talk of all next year may be, "Can he win it back to back"
To round off the top 5, Josh Bridges made a mad dash, but couldn't gain enough to take the top spot. A legit contender, he brought home 2nd place... no small feet (even though he is on the miniture side). For 3rd place, Ben Smith moved weight and his body effortlessly. A super consitent athlete, there will be more to come from this young pup. Graham Holmberg also proved that he is a force to be reckoned with. "The End" favored him super well, and he took the 4th place spot. Lastly (and not least), californian outdoor-WOD machine Blair Morrison get the auto-ticket to the Games next year. Not that he need is, he was an outstanding athlete all weekend.
Yesterday's Training:
Watch the Games... for time
Day 108 Burpee Challnge / 5886 Burpees Completed
*3511*
MEN
No WOD, or rope climb for that matter, could stop Rich Froning Jr from standing tall atop the podium this year, placing 2nd last year and raking the top spot this year (a Tonya Wagner-ish career). Rich was the model of uber consistency, grabbing a heaping handful of 1-3rd place finishes. In fact there was only one WOD that Rich finished outside of the top 10 (WOD #1). Now the talk of all next year may be, "Can he win it back to back"
To round off the top 5, Josh Bridges made a mad dash, but couldn't gain enough to take the top spot. A legit contender, he brought home 2nd place... no small feet (even though he is on the miniture side). For 3rd place, Ben Smith moved weight and his body effortlessly. A super consitent athlete, there will be more to come from this young pup. Graham Holmberg also proved that he is a force to be reckoned with. "The End" favored him super well, and he took the 4th place spot. Lastly (and not least), californian outdoor-WOD machine Blair Morrison get the auto-ticket to the Games next year. Not that he need is, he was an outstanding athlete all weekend.
WOMEN
The individuals are setting a theme this year. 2nd place last year, and 1st place this year, Annie Thorisdottir takes the red bumper plate podium. Her largest blemish was the 1st skills session WOD, after that her lowest placing was 7th. Annie is a force to be recconed with, as she is not the one everyone will be chasing next year.
Kristen Clever, no surprise, took 2nd this year. It begs the question to if she and Annie will just continue to swap the top spot back and forth. My predections? I doubt it. In 3rd place, and another "Valley Girl", is Rebecca Voight. Going to show that there may be something in the barbells there in VCF. In 4th place, female locamotive Sam Briggs. She has a drive like non-other. If she can clean up he tecnhique, and tighten up he back on deadlifts, she'll be a hugely competitive athlete next year as well. Finally, repeat 5th place finisher Julie Foucher. This smaller framed athlete is still ready and capable to throw down... can't wait to see it happen again next year.
TEAMS
The Beast of the East: CrossFit New England is your fittest group this year. At the regionals they won every WOD handely. This year, at the Games, they won the only one that mattered. CFNE blazed through the "Gallery of the Girls" and took top honors. You tell a team that they're going to complete 6 girls at once (head out of the gutters) and these guys and gals say, "BRING IT ON!" Way to go team! Now, there was a lot of haters about the wiping the slate clean for the final WOD in a winner take all throwdown. But, look at the number, had they retained their scores... CF New England still would have won
Front Range CrossFit, CrossFit Rocklin, Brick CrossFit, Team Taranis, and (last years winners) CrossFit Fort Vancouver battled it out, and battled hard. However, they were a speck in New England's rear view mirror. I'm not doubting the legit performance all weekend by these teams, and I am sure we will see all of them fighting next year,
MASTERS (a picture montage)
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| 45-49 winner Scott DeTore |
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| 45-49 winner Susan Habbe |
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| 50-54 Male Winner Gord Mackinnon (submitted all his open WOD via video) |
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| 50-54 winner Mary Beth Litsheim |
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| 55-59 Winner Steve Anderson (Don't hate, I tried forever to find a pic) |
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| 55-59 Winner Shelley Noyce |
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| 60+ Winner Greg Walker |
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| 60+ Winner Betsy Finley |
A hearty congrats to everyone that competed this weekend. Super kudos to the Judges and Volunteers that made this weekend happen. The sport of CrossFit is growing, and that is leading to more and more people flocking to the box. Some people are going to compete to win, but others are CrossFitting to be healthier... and that's what its all about. So celebrate, get back to the WOD... and do burpees!
3,2,1 GO!
------------------------------------------------------------------------------Yesterday's Training:
Watch the Games... for time
Day 108 Burpee Challnge / 5886 Burpees Completed
*3511*
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