First Week Back

This week was my first week back and the kickoff of Whole Life Challenge, so it was a double whammy!

For those of you who are not familiar with WLC, it’s well worth it. It is an eight week program where exercise, mobility work, and perfect nutrition are the goals. It can be challenging, however it is well worth it. I lost about 10 lbs the last time, unfortunately I found it again. These things happen.

Meat, fish, poultry, eggs, vegetables, nuts, seeds, some fruit, and good fats like coconut and avocado.

None of this:

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Lots of This:

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I published a blog not too long ago about Paleo. It can be expensive, time consuming, and frustrating, however if it was easy, it wouldn’t be any fun! Work with me people.

The first couple of days are the hardest because your body is clearing itself of a drug. It it is similar to other withdrawals. Speaking of which, please watch Flight if you have not already. Wow. Your body is addicted to sugar and when you take it away, your body wants it again. You will survive. You will get through it. You will feel better and perform better.

It was great to get back to CrossFit this week. Working out in a regular gym is fine but it’s not the same. I definitely pushed myself harder and got a much higher caliber of a workout. As proof, I am having a tough time walking today. Quality time with the roller is needed.

First Wod:
Nicole
20 min AMRAP
500 M Row
AMRAP pull ups

I subbed rowing for running and got six rounds and forty two pull ups. I was pretty beat afterwards. It felt great.

Second WOD:
Six Rounds
10 BW Bench Press
30 Slam Balls
100 ft BW stone carry

I scaled this down and kept the bench press weights between 185 and 205. Subbed 20 squats for slam balls and used a 115 lb. stone. I didn’t record the time. I was just glad to be done!

Third WOD:
Five Rounds
10 reps of 185 lb dead lift
15 Wall Balls

I subbed 135lbs and did the wall balls. TIme was 9:50.

January is Almost Over….

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Which means less people in the gym! It was actually empty the past two days which I think was the result of our unseasonably warm streak. People took to the trails and streets for running and biking.

It also means the Whole Life Challenge is right around the corner. I strongly suggest you enter the competition. It’s $45.00 but you will learn a lot about yourself. It is worth it!

I have not been getting to the pool in the afternoon so the cardio has been lacking. I plan on going his afternoon. As usual, the goal is not to drown, and not to drink more than a gallon of pool water. I don’t remember swimming being so difficult or so tiring.

Tuesday’s WOD:

Rep Count: 7, 5, 3, 3, 1

Shoulder Press

Weight: 135, 145, 155, 165, 175

Three Rounds:
5 pull ups
10 push ups
15 squats

Wednesday:

Rep Count:
10, 7, 5, 3, 3, 3, 3, 3

Weight: 135, 185, 225, 225, 225, 245, 245

Three Rounds:
5 pull ups
10 dips
15 sit ups

Last Week of October

Trick or Treat…no candy for you because you thought it would be a good idea to do Whole Life Challenge!

It isn’t that bad. I don’t like candy, however if they were handing out IPA’s with corn dogs, we’d have a problem! Two weeks to go in the challenge. We did break down Saturday night and have a few cocktails. That will be it until the end of the challenge.

WOD’s:

Monday:

Workout of the Day
Max Snatch(Full) in 20 min

then
7 Min AMRAP
7 Overhead Squat 95/65
7 Burpee over Bar

Three rounds and a few OHS

then

5 min AMRAP
20 Unbroken Wall Ball Shots

2 rounds and a lot of ten wall ball rounds

Tuesday:

4 sets
10 (CTB) Pull Ups
10 Deadlift 225
Run 400m
rest 4 min

Thursday:

5 sets
60 Sec Row for Cal 22, 20, 22, 23, 19
60 Sec Singles 87, 63, 79, 85, 62
rest 2 min

Friday: 

Max Power Clean in 20 min

185lbs.

then

Press 3,2,1,3,2,1; rest 30 sec

135, 155, 175 (f) 155, 165, 175(f)

Unbroken Kb Swings 20 reps 2 pood

rest 2 min

Saturday:

for time:
1000m Row
30 Db Front Squats 45/30
30 T2B

Tuesday: 

20 Min AMRAP
Row 500m
15 GHD Sit Ups
AMRAP Strict Ring Pull Ups

5 rounds, 12 pull ups

We topped this past week with “Barbells for Boobs”, which is a great cause. We had several participants and raised a little over $6,000.00. Plus the Ravens just lost, which is a great ending for any week!

So, tell me again how CrossFit isn’t a Team Sport?Image

WOD:

Helen Meets Grace

Two-person team workout with one person working at a time, except for the 400m runs, which must be performed together.

  • THREE rounds of:
  • 400 meter run
  • 21 kettlebell swings (Rx 53/35#)
  • 12 pull-ups
  • 30 clean and jerks (Rx 135/95#)

Eric and I did it in 16:24. The run was the worst part, it just adds a lot of time for me, because, well, I hate running.

I was really proud of everyone who participated today. Everyone worked hard. I heard a few people set PR’s with the clean and jerks. Nice to see!

There are three weeks left for Whole Life Challenge and I think we are all buckling down and making a big push to get the most out of the last three weeks. We cheated on Friday night and had a few beers with some friends. We both woke up Saturday morning and agreed we were good for another few weeks. I definitely feel better and am not in a hurry to go back to the old ways any time soon. I think we’ll stick with it for a while after it is over.

This Week’s WOD’s:

Monday: 

Michael

  • Three rounds for time of:
  • Run 800 meters
  • 50 HIp Extensions
  • 50 Anchored Sit-ups (no GHD)

This was tough and my hamstrings and lower back are still tight! 150 hip extensions is no joke.

Tuesday:

Jackie:

  • Row 1000m
  • 50 Thrusters 45 pound bar
  • 30 Pull Ups

Thursday:

  • High Hang Clean(Full) + Hang (Above the Knee) Clean; 8 sets x 2 reps OTM; 145 lbs

then

  • Back Squat 225 x 10 reps x 3 sets; rest 3 min

then

  • Split Jerk 5 reps x 3 sets rest 60 sec
  • Pendlay Row 10-12 reps; rest 60 sec
  • 145 lbs

Friday:

3 Rounds

  • 10 Power Snatch 95 pounds
  • 7 Handstand Push Ups
  • 10 T2B

I took Wednesday and Saturday off. I did take Berger for a four or five mile walk Saturday morning.

End of Another Week

The Ten CrossfitRook Commandments

Below are ten  tips I have learned during my CrossFit experience. I don’t always follow them, however when I do, I usually have better results. Please feel free to comment and add your tips.

10) Show up Mentally and Emotionally Prepared

It is an hour of your day. Be ready to go when you get to the box. Leave family and work stress at the door. This is your time. If your head isn’t right, the WOD won’t be right either.

9) Drink the Kool-Aid

Is CrossFit kind of like a cult? Sure is. We wear funny looking shoes, have our own language, and we talk about it all of the time. Get a few of us together and others will look at us like we have two heads. It is O.K. It is a good cult. We want everyone to be healthy and to succeed. Now, if your trainer shows up wearing a white robe, and asks you to drink the actual Kool-Aid, turn around and run.

8) Compete Against Yourself

CrossFit is definitely moving into the mainstream. ESPN 2 now regularly shows the Games. It is easy to fall into a trap of comparing yourself to the professional athletes, or the elite athletes at your local box. Try not too. Track your times and weights for the WOD’s. You will notice that you are getting stronger and faster, keep competing against yourself or against other team members who are similar.

7) Don’t Scale Only to be Faster

I often fall into this trap. I am worried about time so I sub ring rows for pull-ups    because I can do them faster. Guess what? I am good at ring rows and still suck at pull ups. Not quite what I wanted. Check with your trainer and ask their opinion. If it is a WOD that is supposed to be fast, it might be OK to sub. The only way you get better at the movements is to practice,…a lot.

6) YES YOU CAN!

One of the beauties of CrossFit is that any WOD can be scaled. There are substitutes if you have not yet mastered HSPUS or DU’s; however don’t talk yourself out of it if you haven’t even tried it! Give it an honest effort and then sub if needed.

5) Do the Whole Warm-Up

O.K., so the three legged dog looks dumb as hell and I hate baby elephant, but guess what, you have to warm up the muscles and stretch to reduce the chance of injury. Don’t, and you’ll be out of action for a while.

4) Celebrate the Wins

Don’t always focus on the weights you didn’t do, focus on the records you set. Every box has a bell for PR’s, ring it! You are going to get stronger and faster. You will accomplish things that you previously thought weren’t possible. Be happy!

3) ]Don’t Stop, you are not Going to Catch your Breath

It may sound odd, however it happens to me quite often. I am in the middle of doing a WOD and I feel like if I just got ten or fifteen seconds, I could catch my breath and then finish out. It doesn’t happen and instead my time is a lot longer. Just keep going, try not to stop.

2) Nutrition is Just as More Important than Exercise

Proper Nutrition is the Foundation

The image above shows that nutrition is the foundation. GIGO. Garbage In, Garbage Out. Changes to your diet such as following Paleo will result in quicker and bigger gains. You are asking your body to do more so don’t you need better fuel?

1) Listen to Your Trainer

Your trainer wasn’t born knowing all of the movements and lifts. They made mistakes and learned the correct form. Listen to them. They want to make sure you get a quality workout and are not injured.

Back from Vacation and Back on Whole Life Challenge

We are back from our week long celebration of my brother in law’s wedding, and the ridiculous amount of eating and drinking that went along with the celebration. I think we did pretty well. We had a lot of fun and didn’t go too overboard. We did still work out while we were away. We are both back on the clean eating wagon and are both very thankful for it!

This week’s WOD’s were challenging after being away. I did set a PR on my front squat with 270 lbs which is nice.  I didn’t follow on my advice from “Cleans and Snatches”, https://crossfitrook.wordpress.com/2012/09/29/197/ yesterday though. I didn’t get under the bar and paid the price in regards to the amount of time it took to complete the WOD.

I did notice a difference this week when I ate something before the WOD. I ate hard boiled eggs, fruit, almonds…not all at once on the same day. It helped quite a bit and I noticed I had more energy.

Week’s WOD’s:

Monday:

PC 8×3 reps OTM (65%) 115lbs

then
3 sets
10 Pistols Alternating (use the video in continuing education to scale)
10 Pull Ups (Bands)
10 OH Squats 95/65

Tuesday:

5 sets
1 min AMRAP Db Push Press 40/30
1 min AMRAP Box Jumps 24/20
1 min AMRAP Burpees

204 total reps
Wednesday:

A1. Front Squat@30×1 3,2,1,1, 205. 225. 245. 270
A2. Strict Pull Ups 8-10 reps; add weight if necessary

then
B1. Kettlebell Swings 3 sets x 15 reps; rest 30 sec 2 pood
B2. GHD Sit Ups 15 reps x 3 sets; rest 30 sec

Thursday:

20 Ring Push Ups
10 Deadlfit 245
20 HSPU
10 Clean 155/105
20 Ring Dips
10 Snatch 95/65

Friday:

3 five minute sets for reps(including double unders)
Airdyne (cal) 45 sec
Slam Ball 45 sec
50 Double Unders
rest remaining time

then
Tabata Sit Ups

then
Tabata Kipping Pull Ups…

I’ll be taking Saturday off!

August is Over….

August is over and so is Summer. Flew by this year to say the least. It seems like it was the middle of June and then all of a sudden, it is Labor Day. It is fine because Fall is my favorite time of year. No humidity and football is on.

So, what did I learn during the last two weeks?

I did six days in a row with no rest. Paid the price on Sunday. I was beat. I won’t be doing that again.

I did better at Cindy. For some reason that one seems like it won’t be bad and then after three rounds you realize it just got real.

I was happy with the 145lb stone work. That was the heaviest I had done.

We are now getting ready for the Whole Life Challenge which starts in two weeks. So you know what that means! A little unhealthy living. Nothing too crazy. Chipotle….corn chips and rice. Look out!

https://www.wholelifechallenge.com/

56 Days of fish, meat, chicken, vegetables, avocados, a little fruit, some nuts….and that’s about it.

None of this…

None of this:

Five Guys Burger and Fries

WOD’s:

1)

12 min AMRAP
2 EROM HSPU* (used 45lb plates to get lower)
4 TGU Right 16/12kg
4 TGU Left 16/12kg

2)

5 sets
3 Heavy Bench Press; rest 10 sec (225 -275lb)
30 Russian Kb Swings; rest 5 min (1.5 pood)

then
5 sets
5 Hang Power Clean; rest 10 sec (135lb)
30 Push Ups; rest 5min

3)

Two Rounds:

Teams of 4 – 2 guys, 2 girls ..One guy and one girl may work at a time.

150 DUs or 300 Singles

80 Pushups

60 DL- 135, 95

40- Ring Rows

10 – Sled Pushes-30 m – 2 people must push sled

4)

5 rds for time
10 CTB Pull Ups
30 Air Squat
Row 300/250m

5)

3 sets
90 sec Tire Flips(Heavy Enough to get 2-3 flips) partner 700lb tire
90 sec Box Jumps On Tire
rest 3 min

then
3 sets
60 sec Viper Press 95lbs 7-10 reps per round
60 sec Burpees
rest 2 min

7)

A1. Back Squat@30×1; 3 reps x 5 sets; rest 10 sec (265lb)
A2. Weighted Pull Ups@21×1; 5 reps x 5 sets; rest 10
A3. Jumping AirSquats x 15 reps; rest 2 min

then
B1. Double Unders 30 reps x 3 sets; rest 20 sec
B2. Ab Mat Sit Ups 15 reps x 3 sets; rest 20 sec

8)

10 sets
Row or AirDyne
30 sec @100%
30 sec Easy(50%)

185 calories on the AirDyne

9)

15 Axel Deadlift 205 pounds
9 HSPU
12 Axel Deadlift 205 pounds
15 HSPU
9 Axel Deadlift 205 pounds
21 HSPU

used a switch grip and probably should have done double overhand….

10)

4 Rounds

3 Hang Squat Cleans
7 Strict T2B
10 Kb Goblet Squats 2 Pood
Run 200m
Rest 1:1

11)

Workout of the Day
Power Snatch
2-2-2-2-2; rest 2 min (135-145lb)

then
5 sets
PP 3 reps; rest 20 sec (185)
Kb Swings Unbroken 12 reps; rest 60 sec (2 pood)

then
Prowler Suicide

12)

Cindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

10 full rounds. PR.

13)

Stone to Shoulder – Technique

20 Min Amrap

10 Partner Stone to Shoulder-Alternating Partners 145lb stone

50 Feet Bear Crawl….not bear claws which would have tasted much better…..