Well just wanted to get the movements into my system today. Not too much work done, but it was quick.
WOD:
200m run
30 wallballs 10ft. 30# (15unbroken)
200m run
20 TOEs to BAR (10unbroken)
200m run
10 powercleans 90kg (5 unbroken)
then
5 rounds
12 ghd sit ups
15 hip extensions
results:
8:11
done
Train Hard and Chase Lions.
Thursday, April 21, 2011
Wednesday, April 20, 2011
So far this week
Monday was an endurance sprint day and today was a chipper. Learning to let my body do a little more healing than usual. Nutrition is okay but could be better but training it self is going good now. Going to do the OPEN workout on Friday so that in case of anything I can redo it on Sunday if not happy with the outcome.
CFC Monday:
12 rounds of :30on/:30off for max meters on row.
then
20 rounds of hill sprints done with :25 sendoffs
results:
2112 total meters
16 rounds completed.
CFC Wed:
chipper WOD
70 burpees
60 situps
50 kettlebell swings 24kg
40 pullups
30 HSPU
results:
13:01
Train Hard and Chase Lions.
CFC Monday:
12 rounds of :30on/:30off for max meters on row.
then
20 rounds of hill sprints done with :25 sendoffs
results:
2112 total meters
16 rounds completed.
CFC Wed:
chipper WOD
70 burpees
60 situps
50 kettlebell swings 24kg
40 pullups
30 HSPU
results:
13:01
Train Hard and Chase Lions.
Thursday, April 14, 2011
back at it again
I have not been impressed with my performances in the Sectionals Open this year. From week one I have been slacking. First week I did it too many times, 2nd week I did the workout after traveling to CT and having a blown out prosterior chain, and last week I screwed myself by doing hammer curls and that did not allow me to get into a good catch position. So this week I am changing up the programming a bit and going to cater to the Open WOD. Let's see what happens now.
Wednesday CFC WOD:
10 rounds for time
15 Wallballs 20#/10ft
10 pullups
result: 11:52
Workout was harder than it looked. Unbroken on everything til 7th round when I slipped off of pullup bar.
Train Hard and Chase Lions.
Wednesday CFC WOD:
10 rounds for time
15 Wallballs 20#/10ft
10 pullups
result: 11:52
Workout was harder than it looked. Unbroken on everything til 7th round when I slipped off of pullup bar.
Train Hard and Chase Lions.
Thursday, April 7, 2011
games and new direction
The direction I will be going in is one geared towards the WODs issued by the CFGames. Most of training will consists of getting ready for the workouts on either Saturday or Sundays for the next 4 weeks. This is only temporary. My buddy AJ is programming again and he is a lot like OPT in regards to way he sets up days to train. He actually programs for himself and others just follow along. I will try to get as much of his stuff as possible and only change up a few things here and there. Maybe I will throw in Fatbars or Stones or Prowler pushes in the mix of the workouts since I need to work on them as well.
Anyways onto the 3rd workout this weekend of the CFGames 2011.
Train Hard and Chase Lions.
Anyways onto the 3rd workout this weekend of the CFGames 2011.
Train Hard and Chase Lions.
Tuesday, March 29, 2011
the Squat and box jump
Today at CFC we did Heavy Back Squats and Box Jumps with twist.
CFC WOD:
A.) Back Squat
1*1*1*1*1*1*1
B.)
box jumps
5 sets as many reps as possible with emphasis on touch and go at bottom.
(feet on ground for least amount of time)
results:
A.) done with 8kg fat bar
128kg, 133kg, 138kg, 143kg, 148kg, 153kg, 158kg(f)
B.) highest was 26 jumps
Train Hard and Chase Lions.
CFC WOD:
A.) Back Squat
1*1*1*1*1*1*1
B.)
box jumps
5 sets as many reps as possible with emphasis on touch and go at bottom.
(feet on ground for least amount of time)
results:
A.) done with 8kg fat bar
128kg, 133kg, 138kg, 143kg, 148kg, 153kg, 158kg(f)
B.) highest was 26 jumps
Train Hard and Chase Lions.
Monday, March 21, 2011
Stupid Calf and the Cindy WOD
So yesterday in the middle of the Open WOD my calf seized up and I had to finish out the workout in my socks. I didn't want to tap so I just manned up and stayed on the concrete spinning my rope. Anyways I am glad that they extended the period for entries. Anyways onto today. Cindy with a Power Clean was what I chose today. Did not want a lot of upper body pressing so opted for this one that I did with a few HQ trainers a year or two ago. Starting back on OPT tomorrow to get back into the swing of things.
CFC WOD
one round of Cindy (5pullups, 10 pushups, 15 squats)
1 185# Power Clean
one round of Cindy
2 185# Power Clean
and so on and so on until the 20 minutes is up.
results.
11 full rounds + 6 Power Cleans
totals: 60pullups, 110 pushups, 165 squats, 72 185# Power Cleans
This WOD is evil but fun. Was looking to capture 12 but just didn't have the grip for it. Went to round 6 UNBROKEN on the Power Cleans. Every Cindy was UNBROKEN.
Train Hard and Chase Lions.
CFC WOD
one round of Cindy (5pullups, 10 pushups, 15 squats)
1 185# Power Clean
one round of Cindy
2 185# Power Clean
and so on and so on until the 20 minutes is up.
results.
11 full rounds + 6 Power Cleans
totals: 60pullups, 110 pushups, 165 squats, 72 185# Power Cleans
This WOD is evil but fun. Was looking to capture 12 but just didn't have the grip for it. Went to round 6 UNBROKEN on the Power Cleans. Every Cindy was UNBROKEN.
Train Hard and Chase Lions.
Tuesday, March 15, 2011
Countdown
After taking Saturday and Sunday off I was wide awake with a full mind, so I jotted some stuff on paper and some I kept others once they were written out did not sounds too good so they were erased.
One that stood out was "Countdown."
It is a strength program based off of Wendlar's 5/3/1, but spice it up a little to fit the needs of Crossfitters. I was looking at my weaknesses in the WODs and noticed what was standing out was I looked at the bar a little longer than I should. After telling some other people in the community about it, they stated that they noticed the same thing in their training. so I went out on a search to look for something that might be a good fix for Crossfitters and improving the power output in WODs.
I heard some great things from people on Starting Strength from Rippetoe, but after looking further most didn't gain much on their Crossfit times. Given their technique improved but with gaining more strength the people had to sacrifice other parts of the training. You can gawk at that but it is true. Have not seen anyone with a 600# squat and a 3:00 Fran yet. So after claiming that it is a great program for people looking to gain strength, but not so much for Crossfitters.
Next on the list from people was Westside style training. Again I agreed it was great for strength but not so much for Crossfitters. Well at least not to use all the time. If sprinkled in routinely I could see it paying dividends for some to get the strength up. All the strength doesn't mean that the WODs will get easier or feel lighter but having a 500# deadlift doesn't hurt. One thing I like about Westside is the assistance work Simmons throws in.
Some people brought up Defranco's methods. I like Defranco, Joe has great ideas when training football players and some other style athletes. He doesn't have a strong program, however, for the Crossfit athlete. Defranco's training is based off of Westside from what I can see from all the articles.
Lastly the most talked about program from the community was Wendlar's 5/3/1. On the surface this looks great and I have made some good gains in the workouts for my maxes but again not much improvement on the WODs that came up daily. Saw myself feeling fatigued as well a little more, since he throws in assistance work as well. A good thing like I said before. The last sets of the workout where you go all out is a great thing, but maybe a little too heavy for Crossfitters. You are basically asked to go all out on high percentages of heavy weights. Really great for most.
With that last sentence is where my thoughts for "Countdown" came from. With Wendlar's systems you are not hitting lower than 80% of your maxes. When it comes to Crossfit though you are asked to tackle weights that are almost at 50% of max and shoot for around 50-75 reps or maybe around 75% and go UNBROKEN for many reps as well. Both of those circumstances come up daily on the WODs. The best way to complete the workouts is to not let go. Whether you have a big deadlift or not doesn't matter if you have to put the bar down and let others go by you as you stand and look at the bars.
Hoping you have understood most of the above let's proceed.
Like I mentioned earlier "Countdown" is based off Wendlar in many ways. First likeness is taking a percentage of your 1rm and using it as a working weight (in Countdown you take 90% of 1rm then subtract 5-10 pounds). Second likeness will be having you go all out on the last set of each workout. The one thing that will differ is the weights you will be going all out on and the reps you will be shooting for.
In Crossfit you have to hit high reps with light weight as well as heavy. Most of the ladies are 21-15-9 with some lightish weights and the heroes use a substantial amount of weight for high reps in them. So in the "Countdown" you will be going light to heavy in 3 weeks time then a de-load week. Let's look at the program now and see what I am talking about.
In week one you will grab the bar and do 10 reps at 65% of working weight in the first set. After that a set of 9 reps with 69% which is just a little heavier, but feels like so much more. Now the "money" set for the workout would be the last set. I am looking for at least 8 reps with 73%, but I want you to go all out and shoot for 21 reps. If you get 21 with that last set then you are well on your way to truly using RX weights as intended in the workouts.
Week two gets a slight increase in weight so the reps are lowered to match, the intensity is still high. The first set is 7 reps at 77%, then 81% for 6 reps. After those easy sets bump it up to 85% and shoot for 5 reps but then don't stop and go for 15 reps. This week is tough.
The last working week will call for the some heavy weights to be pushed around. Starting with 89% for 4 reps, going then to 92% for 3 reps, and before the money set do 96% for 2 reps. After taking a little break load up the bar with 100% of your "working weight" and go for at least 1 rep then go for 9 reps.
After all the heavy weights go ahead and do light work sets with 40%, 50% and 60% for 8, 7 and 6 reps in that order with the percentages in their order. This should be light enough to not stress you too much.
This is something that I will be doing to see if it has any help in improving my Crossfit scores. If I get to increase my 1rm as well in the process then that is still a winner in my books. Well off to test it out for a few cycles.
Train Hard and Chase Lions.
One that stood out was "Countdown."
It is a strength program based off of Wendlar's 5/3/1, but spice it up a little to fit the needs of Crossfitters. I was looking at my weaknesses in the WODs and noticed what was standing out was I looked at the bar a little longer than I should. After telling some other people in the community about it, they stated that they noticed the same thing in their training. so I went out on a search to look for something that might be a good fix for Crossfitters and improving the power output in WODs.
I heard some great things from people on Starting Strength from Rippetoe, but after looking further most didn't gain much on their Crossfit times. Given their technique improved but with gaining more strength the people had to sacrifice other parts of the training. You can gawk at that but it is true. Have not seen anyone with a 600# squat and a 3:00 Fran yet. So after claiming that it is a great program for people looking to gain strength, but not so much for Crossfitters.
Next on the list from people was Westside style training. Again I agreed it was great for strength but not so much for Crossfitters. Well at least not to use all the time. If sprinkled in routinely I could see it paying dividends for some to get the strength up. All the strength doesn't mean that the WODs will get easier or feel lighter but having a 500# deadlift doesn't hurt. One thing I like about Westside is the assistance work Simmons throws in.
Some people brought up Defranco's methods. I like Defranco, Joe has great ideas when training football players and some other style athletes. He doesn't have a strong program, however, for the Crossfit athlete. Defranco's training is based off of Westside from what I can see from all the articles.
Lastly the most talked about program from the community was Wendlar's 5/3/1. On the surface this looks great and I have made some good gains in the workouts for my maxes but again not much improvement on the WODs that came up daily. Saw myself feeling fatigued as well a little more, since he throws in assistance work as well. A good thing like I said before. The last sets of the workout where you go all out is a great thing, but maybe a little too heavy for Crossfitters. You are basically asked to go all out on high percentages of heavy weights. Really great for most.
With that last sentence is where my thoughts for "Countdown" came from. With Wendlar's systems you are not hitting lower than 80% of your maxes. When it comes to Crossfit though you are asked to tackle weights that are almost at 50% of max and shoot for around 50-75 reps or maybe around 75% and go UNBROKEN for many reps as well. Both of those circumstances come up daily on the WODs. The best way to complete the workouts is to not let go. Whether you have a big deadlift or not doesn't matter if you have to put the bar down and let others go by you as you stand and look at the bars.
Hoping you have understood most of the above let's proceed.
Like I mentioned earlier "Countdown" is based off Wendlar in many ways. First likeness is taking a percentage of your 1rm and using it as a working weight (in Countdown you take 90% of 1rm then subtract 5-10 pounds). Second likeness will be having you go all out on the last set of each workout. The one thing that will differ is the weights you will be going all out on and the reps you will be shooting for.
In Crossfit you have to hit high reps with light weight as well as heavy. Most of the ladies are 21-15-9 with some lightish weights and the heroes use a substantial amount of weight for high reps in them. So in the "Countdown" you will be going light to heavy in 3 weeks time then a de-load week. Let's look at the program now and see what I am talking about.
In week one you will grab the bar and do 10 reps at 65% of working weight in the first set. After that a set of 9 reps with 69% which is just a little heavier, but feels like so much more. Now the "money" set for the workout would be the last set. I am looking for at least 8 reps with 73%, but I want you to go all out and shoot for 21 reps. If you get 21 with that last set then you are well on your way to truly using RX weights as intended in the workouts.
Week two gets a slight increase in weight so the reps are lowered to match, the intensity is still high. The first set is 7 reps at 77%, then 81% for 6 reps. After those easy sets bump it up to 85% and shoot for 5 reps but then don't stop and go for 15 reps. This week is tough.
The last working week will call for the some heavy weights to be pushed around. Starting with 89% for 4 reps, going then to 92% for 3 reps, and before the money set do 96% for 2 reps. After taking a little break load up the bar with 100% of your "working weight" and go for at least 1 rep then go for 9 reps.
After all the heavy weights go ahead and do light work sets with 40%, 50% and 60% for 8, 7 and 6 reps in that order with the percentages in their order. This should be light enough to not stress you too much.
This is something that I will be doing to see if it has any help in improving my Crossfit scores. If I get to increase my 1rm as well in the process then that is still a winner in my books. Well off to test it out for a few cycles.
Train Hard and Chase Lions.
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