update from the front...

When people drink coffee, they want to taste the coffee. The aftermath, the effects of the caffeine, are just a by product. At first, its nothing, then without knowing, we are hooked.
Why do we drink the coffee? What is it that makes a person drink coffee? 1. They are looking for a pick-me-up. 2. Everyone around them is...drinking coffee. And 3. They like the taste of the coffee. Now, we have gourmet coffee and we have house coffee, the free kind. With free refills. With both of these, we are still enjoying the taste, the effects, and the company. However, with the gourmet coffee, for those who can afford it, there is a sweeter taste. An allure to say, I am the best. Still has the same effects of caffeine and still drank in the same company. Some enjoy it with sugar, creamer, milk, froth, flavorings, or just plain black. But they enjoy it in their own way. Why do I say this. ....
Take the discussions about crossfit, about resigning the affiliates, people getting yelled at, etc. All very good points from their professional (or non-professional) points of view. People who enjoy crossfit, enjoy it because its simple. And truly it is. Why 1. its effective 2. its efficient (effective in a timely manner) And 3. its camaraderie that it builds. The only problem is how its served. If its served according to a Standard Operating Procedure, then its a franchise. If its served with sugar, cream , or without, and the client is still benefiting and enjoying, we have an affiliate. Every trainer and coach is different, they all have their pro's and con's... Even I. I view the 'cream rises to the top' method of crossfit HQ, as a good thing. Because it is, simple. If you (or me) as a trainer, keep it simple, the program will be effective. Because, and remember, the intensity drives the results. When people crossfit, they want results. When the average person chooses an affiliate, how do they KNOW if its a good or not-so-good affiliate? I know that I one day hoped, notice the tense, to have an affiliate. I wanted a box under the crossfit title. I also know of one box who does not advertise, doesn't even own a name, and is constantly receiving clients. Why? Because the coffee is good, the table is set, and people are drinking.
Guys, I am doing well. Constantly improving and now, taking more of a coaching role. My group is still growing. And teaching me that my plan for a box may need readjusting. I.E. More equipment and space. Sorry its been awhile, but the time is near. We are still months off from leaving but the plans are being made for us to leave. Take Care and God Bless!

9/?

Day 9 training:

Video of the couplet from yesterday

part 1:
A1. Hang Power Snatch @ 11X1; 2-3 x 6; rest 120 sec
note-drop weight to floor b/tr reps if needed
A2. Bench Press @ 30X0; 3,2,1,3,2,1; rest 120 sec
note-wave load; 2nd 3,2,1 is higher effort and loads than 1st 3,2,1
B. Dead Lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
note-focus on speed on concentric
C1. Dips @ 30X0; 6,4,2; rest 90 sec
note-full depth
C2. GHD Raises @ 2020; 15 x 3; rest 90 sec
note-change hands to ensure you get all reps

rest 8+ hours

part 2:
5 min row warm up @ 50% effort
then..
20 sec increasing work/10 sec easy recovery x 8
(focus on increasing effort per interval so last 6,7,8 are very challenging)
rest 5 min
then..
1 min row sprint @ 90% effort, rest off rower walking for 2 min x 3
(goal is same meters covered in all 3 efforts EXACTLY!!!)
then..
5 min row cool down @ 50%

post loads/notes for part 1 and notes and meters for part 2 to comments as well as your fueling strategy post workout for these 2 different workouts

8/?

Day 8 Training:

part 1:
15,12,9,6,3 rep rounds for time;
Power Snatch - 95/65#
Burpees
(chest to deck, jump and clap overhead at top; everyone video it and download)

rest 4 hours

part 2:
Sprint Run 3 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 1 min @ 90%
walk 1 min
Sprint Run 2 min @ 90%
walk 1 min
Sprint Run 3 min @ 90%
(try to maintain same speed throughout all intervals)

post time for couplet sprint and notes on run intervals to comments
rest on Sunday

7/?

day 7 Training:

A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec

B1. KBS heavy x 18 reps x 3; rest 90 sec

B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec

C1. GHD Raises @ 2020; 15 x 3; rest 60 sec

C2. Toes to Bar - 21 reps x 3; rest 60 sec

post loads and notes to comments
focus on fixing what was needed in A from day 3, use same load for swings
double on saturday, sunday off, double on monday, tuesday single, wednesday off...

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

6/?

day 6

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand

A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up

B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering

B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return

C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec

C2. anchored sit ups; 35 reps x 3; rest 60 sec

post weights, reps and notes to comments
ensure loads are 2-3% more than day 2 of this cycle

5/?

day 5

A1. bench press @ 50X1; 6-8 x 4; rest 90 sec

A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec

B1. dips @ 4010; 6-8 x 3; rest 75 sec

B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec

C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec

C2. toes to bar; 18 reps x 3; rest 60 sec

post weights and notes to comments
ensure total loads for day is 2-3 percent or higher more than day 1 of cycle

post wod fuel male:

above 12% - 40g prot/10g carb

8-12% - 40g prot/25g carb

below 8% - 40g prot/40g carb

post wod fuel - female:

above 16% - 30g prot/10g carb

12-14% - 30g prot/20g carb

below 12% - 30g prot/30g carb

eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

Can depression be cured with diet and exercise?
Diet and ADHD

Rest mind, body, and soul.

... To succeed and surpass you must embrace the pain felt in these workouts. Expect it and defeat it... for it will be back to fight again. Only each time... the pain is a bit more.

This is a lifestyle... make the effort you put into your workout the same you put into your daily life. Be it diet, hobby, work, or any other outlet... Give it your best shot because you only have one.

Hold it down LT and the 155...


The beginning of the end? Interesting to say the least... right up there with the Greyskull post. Read it.

4/?

day 4 Training:

Sprint Row 30 sec @ 100% effort

Rest 2:30

repeat 7 times

post total meters rowed to comments

(i.e. 1400 m)

3/?

A. Power Clean/Push Press/Push Jerk/Split Jerk - 1.1.1.1 x 5; rest 180 sec

B1. KBS heavy x 15 reps x 3; rest 90 sec

B2. HSPU close grip @ 21X1; amrap x 3; rest 90 sec

C1. GHD Raises @ 2020; 12 x 3; rest 60 sec

C2. Toes to Bar - 15 reps x 3; rest 60 sec

2/?

day 2

A1. mixed grip chin ups @ 31X0; 4-6 x 4; rest 90 sec
pull to supinated hand

A2. 1 1/4 back squat @ 4010; 6-8 x 4; rest 90 sec
full depth, come up to parallel, back to full depth, then up

B1. lean away supinated chin ups unweighted @ 4111; amrap x 3; rest 75 sec
pull straight up, lean away as far as you can on lowering

B2. db forward lunges @ 10X0; 8/leg x 3; rest 75 sec
drive through heel on return

C1. powell raises @ 3010; 8-10/arm x 3; rest 60 sec

C2. anchored sit ups; 35 reps x 3; rest 60 sec

1/?

day 1

A1. bench press @ 50X1; 6-8 x 4; rest 90 sec

A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec

B1. dips @ 4010; 6-8 x 3; rest 75 sec

B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec

C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec

C2. toes to bar; 12 reps x 3; rest 60 sec

Rest day x 3 or so...

Lots of rest after that challenge... We are taking at least 3 full days off. Eat and sleep well, stretch and ice the sore muscles. Back on it Thursday. Out.

Workout 1:
For power ratio:
Row 800 m
rest 5 min
Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders

44/45... Friday the 13th

Training:
Squat Clean - build to a weight that feels fast for 1; no struggle out of bottom
+
Chin Ups - 3 sets of 10 unbroken - high speed
+
3 rds:
20 double unders
Row 20 sec
rest 1 min

42/45

Dead Lift - 55% 1RM; 6 sets of 2; rest 45 sec
(speed on concentric)
+
Wall Balls - 20/14# to 10 ft - 15 reps; 30 sec rest x 3
+
Muscle Up practice (3-5 min)
+
Toes to Bar - 2 sets of 10

41/45

Power Snatch - 3 x 3; rest 240 sec
rest 5 min
3 rounds for time;
35 double unders
12 burpees
rest 5 min
20 back extensions x 3; rest 60 sec

post loads and times and notes to comments
OPT Big Dawg Championship #2 - Nov 14th/2009
4 workouts - one day***EDIT*** WE WILL DO THIS ON Nov 15th/2009

40/45

Training:

part 1:
A. High Bar Back Squat @ 30X0; 2-3 x 3; rest 240 sec
B. Chin Ups - 20 unbroken x 3; rest 240 sec
C. Push Press @ 11X2; 2-3 x 3; rest 240 sec
D. GHD Sit ups @ 2020; 20 x 3; rest 90 sec

rest 4+ hours

part 2:
Row Sprint 30 sec @ 100% effort
Rest 2:30
Repeat 5 times

post loads and notes for part 1 and power ratio for part 2 to comments
(ratio = total avg of all five 30 sec intervals divided by your bodyweight in lbs)

Just for Fun.

38/45: Increase Effort, Stay the Same Pace

Training:
Run 1 mile
(Athlete must increase speed and intensity per 400 m so that last 400 m is the same speed as your 90 percent 400 m)I.E. 60,70,80,90 percent
Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
Rest 3 min
Run 1 mile
(Reverse order of 1st mile...400's in 90,80,70,60 percent efforts)
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
Rest 3 min
Run 1 mile as cool down, focus on form..keep effort below 80 percent

37/45

Training:

#1
A1. Front Squat - 1,1,1,1,1; rest 240 sec
A2. AMRAP Chin Ups - 5 sets; rest 240 sec

rest 8+ hours

#2
5 rounds for time;
12 KBS - 1.5pd/1pd
12 knees to elbows
21 double unders

post loads for part 1 and time for part 2 to comments

The Rock

36/45

Training:
A1. Power Clean @ 11X0; 2-3 x 3; rest 180 sec
A2. Bench Press @20X0; 2-3 x 3; rest 180 sec
B1. KBS - 2pd/1.5pd amrap in 30 sec x 3; rest 90 sec
B2. HSPU @ 2020; amrap in 30 sec x 3; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 2; rest 45 sec b/t arms

post loads, reps and notes to comments
double tomorrow

Rest

Keep chopping away at it... 10 training days until the challenge. Get focused, keep your diet clean, and sleep well. Work on your weakness and you will improve everything in the process.

34/45

Training:
Sprint Row 30 sec @ 100% effort
Rest 2 min x 5
Rest 7 min
AMRAP Double Unders in 1 min
Rest 1 min x 5

find your avg watts for the 150 sec of work in rowing; divide that avg number by your body weight in lbs; post this score to comments
record your total double under reps for 5 minutes of work; post score to comments
(goal is high speed effort for both modalities)

33/45

Training:
Dead Lift - build quickly to a heavy 1; not a 1RM effort
+
Hang Power Clean - build quickly to a heavy 2; not a 2RM effort
+
Press - build quickly to a heavy 3; not a 3RM effort
+
Grace practice - power clean and overhead touch and go reps
(choose a weight you can perform 5 manageable but challenging reps; rest 1 min; repeat 6 times; work on speed and good reps!)

post loads and notes to comments

32/45

7 sets for total time:
10 chest to bar chin ups
15 ring dips
20 box jumps - 20/14"
25 air squats
rest 2 min b/t sets

31/45 - sorry for the late post, been away

Press Strength Update:
Everyone please get their true 1RM on the 14" close grip bench press @ 30X0 tempo
The ex's in the video are:
1. DB Ext Rot @ 3010 tempo - one arm at a time; weaker 1st - should be 10% of close grip bench press x 8 reps/arm; elbow below shoulder in height, elbow stays at 90 deg
2. Powell Raise @ 3010 tempo - one arm at a time; weaker 1st - should be 10% of close grip bench press x 8 reps/arm; arm straight at all times; arm in line with chin
3. Trap 3 Raise @ 3011 tempo - both arms at once - should be 9% of close grip bench press x 8 reps total; shoulders remain down and back; try not to use trap 1 in the movement; hence the reason for the no shirt look

find out where you sit, test it sometime when you are fresh
if you are out of whack, report it in comments as we go by %'s compared to the bench press