Tag Archives: reebok cross fit

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Getting Ready for the Open!!! Stupid Cardio…..

One of the great things about 12 Labours is the planning that goes into the programming. It is split up quarterly and unfortunately we are now coming into the quarter where we get ready for the Open. Not my favorite quarter.

Monday——

“Open is 90 Days Away”

20 Minute AMRAP

15 Toes to Bar f(20 abmat situps)

Double Unders s(50) f(25)

10 Squat Cleans s(135/95) f(95/65)

***add weight every round***

***score is weight***

I mixed in hanging knee raises and abmat situps. Squat cleans were all legit, which is a big jump for me as they used to be reverse curls, followed by a front squat. Weight scheme was 95#, 115#, 135#, and 155#. I finished four full rounds, for a total weight of 5,050#.

Tuesday was five three minute AMRAPS. I opted instead for the following:

WOD 1 Movement Weight (Pounds) Distance Reps Rounds Total Reps
Row 250 Meters 1 6 6
Shrug Bar Deadlift 225 5 6 30
Wall balls 30 7 6 42
Ab Mat Sit Ups 10 6 60
Strict Push Ups 5 6 30
Total 168
Time 18:36

I did this one last week as well. I completed six rounds in 18:36, which is a 1:20 improvement over last week, or a little over 6% improvement. I’ll take it!

Wednesday was another WOD that just did not work for me. 30 Minute Partner AMRAP with one doing 6 TGU’s, and the other maxing out cals on the Assault Bike. I opted for trying to PR my clean. I have been tapped out at 210 for quite some time and it is quite frustrating. It is time to invest in a few one on one sessions for Olympic lifting. There is something small that I am not doing, I just do not know what it is!

Thursday was a rest day. ROMWOD, extra water, less carbs, more stretching….fun right? Almost went for a run….almost. Decided instead to get another hour of sleep, which was needed. Several long days strung together for work and a bit stressful, so why not catch up on some sleep.

Friday:

“12 Labours Test #4”

For Time:

Row 2000m

100 Wall Balls s(30/20) f(20/14)

50 G2OH s(95/65) f(75/55)

***30 min cap***

This was challenging. The rowers were all taken so I opted for the Ski Erg. Great way to get ready for wall balls, right? Shoulders, triceps were smoked from the rower, and the legs were not much better. I did the 20lb. wall ball and 95lbs. for G2OH. 27:20. A few cocktails were imbibed Thursday evening and it was not the best night’s sleep. It is safe to say those impacted by performance. I will put this one back up in two weeks.

Saturday was a partner WOD which included burpees and running……so I took advantage of open gym and PR’d with 3 reps at 385 for back squat. Felt much better Saturday morning. Ten hours of sleep will do that.

Off to fire up the chainsaw and cut some wood and then split. Installed a new fire pit yesterday…

 

 

 

 

 

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Want to Get Better and Have More Fun?

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Below are fifty rules/guidelines/recommendations I have collected during the past three years as a CrossFit addict. Trust me, it doesn’t mean I do all of them. Do as I say, not as I do. Isn’t that the way it is supposed to work?

 

  1. Make Under Armour a liar every WOD. Shirt can’t wic away awesome! It means you should give every WOD your all and leave nothing in the tank.
  2. Finish the round. Doesn’t matter what the clock says. It matters that you finish.
  3. Failing on a rep is good. If you aren’t failing, you aren’t pushing.
  4. Squat, Dead lift, Press, Bench, and sadly running too, should be done every week.
  5. Keep your gym bag stocked and in your car.
  6. PVC Pipe, lacrosse ball, field hockey ball, giant bands, should be in your living room for all to see.
  7. Mobility is a WOD, one you can do seven days a week
  8. Coffee, unsalted butter and coconut oil = breakfast
  9. Tequila, a juiced lime, and a salted rim = happy hour!
  10. Don’t take it too seriously…see rule above
  11. Food doesn’t have ingredients listed on a label
  12. Join a farm Co-op. Best vegetables you will get, hands down.
  13. Buy a cow, then eat the cow
  14. Visit other boxes often
  15. Do the whole warm up like it’s your favorite WOD.
  16. Show up ten minutes earlier than you normally would
  17. Stay fifteen minutes later than you normally would
  18. Athletic tape, wrist wraps, knee sleeves, oly shoes, jump rope, nanos/innov8’s. Buy the toys because they are the tools of the trade.
  19. Don’t be the no rep person….
  20. Introduce yourself to all drop ins and newbies. You were one too
  21. Chalk makes you stronger
  22. Once in a while, forget what you know, and do it EXACTLY like the coach tells you
  23. Kill Cliff, Progenex, coconut water, whole food, whatever your post WOD plan is, just make sure you have one. Need to rehydrate and feed the machine
  24. Your Box has a sticker, I am sure,…put one on your car and help advertise
  25. Sweat angels are beautiful
  26. Coming close to throwing up is ok
  27. Double unders suck. Get over it. Practice them
  28. There are no quick fixes
  29. Supplements do not replace real food
  30. Clean up your stuff. Bars go on a rack. Clips go in a bucket. Plates either go on a tree or on a stack. KB’s and DB’s have a shelf.
  31. Always smile, even when the coach puts up 800m Med Ball Indian run for the warm up. Coaches are people too….they make mistakes.
  32. The coach doesn’t want to hear you bitch.
  33. It’s Saturday at 800am, a few people are hungover. Don’t call them out. It’s not cool. They know they drank last night…..and so does everyone else.
  34. A “nice job” or a high five go a very long way with new members and drop ins
  35. F&*K cliques. The Box is a team. Support everyone.
  36. Take different classes so you get different coaches
  37. WOD/running/swimming early in the morning ensures a good night’s sleep
  38. Be truthful with scores, don’t cheat yourself
  39. Pick a goal every month and then work on it every time you are in the box. Even when you are beat and want to go home.
  40. Coffee is the lifeblood that drives success!!!!
  41. Tequila seems to always take things up a notch…..
  42. Bacon makes everything better….just try not to eat it at every meal
  43. Progenex, aka, awesome-sauce is the best tasting protein ever. It’s also expensive, however it’s worth it if it helps you recover faster
  44. Fish oil fixes just about everything. Creaky joints, good for the heart, etc. Take lots of it. You’ll know when you have had too much.
  45. Don’t let the muscle between you ears be the strongest one. It’s the only part of you that knows how much the bar/kb/db weighs.
  46. Listen to the coach when they tell you it’s too much weight. Putting yourself in danger to do it Rx is silly.
  47. Leave the music alone. Owner and coaches get to change it. Nobody else.
  48. Take three to five minutes to get your head right before you get out of the car. Work stays in the car. Life stays in the car. This is all about you.
  49. Don’t worry about 100% pale…do what works for you. Your are the expert on how you feel.
  50. Sign up for local competitions. Good way to meet people and you will do way more when you are in front of a crowd than when you are doing a regular WOD. Waaaaaaaayyy more.

Who has some more recommendations?