02/07/10

WOD:

 21 - 15 - 9 of:

- 400m run

- SDHP

- Burpees

- Knee Hugs

- 100 jump ropes


Athletes:

Jack........ 20:58 @ 44#

Ok, so it is possible to find time for a WOD during a training weekend. Good to know. I just had to drag a KB and jump rope to Prescott. It made for a hell of a nice WOD. I do have to say though, after 8+ hours of class it was a bit tough to switch gears. Still, it never hurts to get the blood flowing.

The first run went smoothly, no problems at all. Unfortunately by the time I got to the burpees I could tell something was different. Probably the altitude. Normally punking through 25 burpees in a row is well within spec, but here I couldn't even get the first 21 done. In fact, after 13 I was gasping for breath and at 17 I had to stop. Jump rope was no better. I didn't make it through 100 jump ropes once without  a catch or stopping to catch 3 seconds for air. Then as soon as I got back on the run, it wasn't pretty. I made every run all the way through without stopping but it wasn't easy.

Remind me to go back, training at altitude is fun!

Comments (0)

02/04/10

WOD:

Tabata: A/S, Step Ups, Jump Rope

(Post Round With Smallest Number of Reps Completed)


Athletes:

Jack

- A/S @ 25# : 14

- Step Ups @ 25# : 10

- Jump Rope  : 20


Yeah, I know... what happened to continuously varied? I hear ya, I really do. Unfortunately I needed something quick and intense that wouldn't trash the strained levator scapulae in my back. Thus, no cleans, no presses, no deads. Totally bogus. Still, the workout helped. I feel better, my neck is a little less inflamed and I got a great night's sleep.

Unfortunately this weekend is another trip  away from home. As necessity is the mother of invention, I decided to pack a KB, an ab wheel, jump rope and some small weights and club bells. It's not perfect, but it's something. We'll see if one or two WODs after a 12-hour day of instruction is doable. Really, even one or two WODS would be great. Hell, a run at altitude would probably kick ass (yes, I did bring my stop watch).

Alright, stay tuned... I'll be back in a few days.

Comments (1)

02/02/10

WOD:

 21 - 15 - 9 of:

- Box Jumps

- Ring Push Ups

- Ring Rows

- 100 Jump Rope



Athletes:

Jack........ 9:24 


A real WOD, seriously? Yeah, about time. I mean, there was that 100 burpees for time last weekend but since the flu it's been a little bit of hit and miss here. Between work, training and health I think the train has gotten a little derailed recently. Unfortunately it's not going to get much better this week. A pinched nerve in the neck and a weekend of training in Prescott this weekend isn't going to make thing much smoother. I know, I know, what kind of example am I setting for the children?

The warmup was a small jog and a few sprints, just to get the blood pumping. The tweaked neck wasn't much of an issue during the WOD but it's still annoying in the morning. I fear that amputation might be the only answer. The WOD was not my finest. It was good work at a decent pace, but nothing more. There's an entire minute on left on the table there. I'm serious too.

Alright, no self-pity here. Time to ramp it up and put the new knowledge to use!

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01/29/10 - 01/30/10

CrossFit Modility Certification

&

Rob Wolf's Nutrition Seminar


Just got back from Nor-Cal, stay tuned more to come...

Comments (0)

01/24/10 - 01/27/10

WOD:

Cold / Flu / The Clap / Something


Athletes:

Jack........ 4 days


I'm getting a little frustrated here. No sooner did I return from SHOT that I managed to catch a bug. Ok, enough is enough, very funny but twice this winter is twice too many times. What the hell ya gonna do, right?

Susan you recovering out there or what?


Comments (1)

01/23/10

WOD:

Tabata: A/S, Step Ups,

(Post Round With Smallest Number of Reps Completed)


Athletes:

Jack

- A/S @ 25# : 14

- Step Ups @ 25# : 10

Jesus

- A/S : 14

- Step Ups : 9


Alright, Jesus tried a little CrossFit style conditioning a feww weeks and apparently he liked it enough to come back for more. He wants to fight but he realizes that he needs conditioning work if he's going to be serious about it. Just looking at his form and build you can tell that the guy is compact but strong. He's going to respond very well to this as long as he starts eating. I kid you not, the man tells me he only eats once a day. No, that's just not going to work. His work ethic is solid and he picks up movements very quickly, but I can see that we're going to have to work on his nutrition a bit. My guess is that a little work on his diet and one or two days a week on conditioning and he's going to start seeing big improvements to his strength, speed and endurance. Just wait till the other guys see what he can do.

Comments (0)

01/22/10

WOD:

 21 - 15 - 9 of:

- Sit Ups

- Bench Dips

- Push Ups



Athletes:

Steve....... 4:03 @ 25#

Jack........ 5:13 @ 25#


Yeah well there's no denying it. Steve beat me. I mean seriously beat me. I had him cold on the situps, even could keep pace on the dips but when we hit the pushups the man just left me for dead. It wasn't even funny. Watching him do 21 push ups after the dips straight through with the weight vest on was fairly impressive. Good job Steve-o.

Gotta tell you guys, it makes me want to work just that much harder.

Comments (2)

01/21/10

WOD:

Mat Time

 

Athletes:

Jack....... 2+ Hours

Camilo.... 2+ Hours

Branden... 2+ Hours


We had a new guy show up, Branden. We really should be calling him Big-Mofo because he's ~245# and a CrossFitter to boot. In other words, this guy doesn't need a lot of training to put the hurt on someone. That said, he obviously paid attention during his TFT weekend because the guy got down to business finding targets, putting bodyweight through them and just plain tearing it up.

Steve-o joined in for a while after doing his squats. Seriously, 4 guys just beating each other silly in slow motion made the gym look like a prison yard. If we just threw a few guns and knives out onto the floor (hm... good idea for next time) then I think we could film it and sell it on the internet.

With any luck Branden will make it out once a week and we'll get some more people to start showing. A nice little training cadre would be just about perfect.

Comments (0)

01/17/10

WOD:

4 x 126 yard Sprint


Athletes:

Jack.... 18:81, 18:57, 18:53, 20:52


The main goal of this WOD is not to puke. I nearly failed. Seriously, this is a mother of a WOD. Short, yes but the intensity is off the charts. Every single round is absolutely at the limit and then some. The goal is to be able to generate maximum power over the entire distance for each and every round. Obviously it’s evident as soon as you start to drop off.

My neighbors are trying to figure out what I’m training for. So far they’re guessing football. Nope. Soccer? Nope. “Are you doing this for fun?” Yeah, kinda. They’re starting to think I’m nuts. Ha! They might be right.

Susan, how's the ankle comming along?

Comments (4)

01/16/10

Rest Day

"In the struggle between the stone and water, in time, the water wins."
-- Japanese Proverb

Comments (0)

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