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While you guys are enjoying a little two part WOD today, Maya and Brian will be braving the chill northern waters of the state (okay, a 50m heated pool) to have a little CF fun with the Norcal folks. William "volunteered" for the test run at the identical San Diego event last weekend. Good job and good luck you guys!
Meanwhile, back at the ranch, get ready for two back to back classics in one workout. Have a great time!
The weights listed here are just offered to give you an idea of how to step down your loads. Make yours just that, your moderate to heavy loads.
15 Thrusters 135/95
200 meter Run
20 Thrusters 95/65
400 meter Run
30 Thrusters 65/35
800 meter Run
Then have a great weekend with friends!
This will be a quick and ugly belly bumper. But NO bouncing those deadlifts! Keep that midline tight through each lift and completely reset if needed. Preserve your back and if you need to get floppy, do it during your burpee sets.
5 Deadlifts 275lb/190lb
10 Burpees
5 Rounds
Here's part 4 of the Skinny on Obesity series. More good scoop from Doc Lustig and the UCSF folks. These are short but packed with info.
Labor Day schedule:
0800 and 0900!
Watch your step! No mid-stride crashes with your nieghbors allowed. Be sure of your footing and keep a little width between your feet for more stability. The goal is upright torso, lunge depth and form, not medieval shoulder torture.
25 Feet of Overhead Walking Lunges w/plate
15 Knees to elbows
5 rounds
Have a fun WOD then stretch and hydrate when you finish. May the rest of your day be nice and cool.
How much weight is the prudent dude or dudette willing to drop under today? Prep your shoulders well and maintain your torso in an upright and tight position. Start light and do not go freaky with that form. Keep it consistent.
Snatch Balance
1-1-1-1-1-1-1
Stand up completely with that bar locked out and lower it only when your hips, shoulders and the bar are in line.
The heat returns... Get in here while it's cool and crush this. Watch the ninja-like recoveries on those box jumps.
Complete as many rounds as possible in 15 minutes of:
10 Kettlebell swings
10 Box jumps
10 Ring dips
Here's the third in the UCSF series on nutrition. Good stuff, just remember to take it one step at a time if you're modifying your intake.
Rest
Hydrate, stretch and catch up on the latest from K. Star. There a good piece on the pull up there. His new book is coming out too, get - a - copy.
You knew they took Mack on long walks but...
Teams 'n shiz today. Don't be shy, you'll be in a big crew. Yours may win!
We'll warm you up then get started on about a 15 minute blast. A couple runs, some odd object and traditional lifts and movments; it'll be over before you know it.
Friday's here already?! We'll have subs for those of you who are maxed out on pull ups. Have fun with this WOD and get your wall ball technique sharpened up (aka - no whiplash). Then have a great weekend!
50-35-20
Wall balls
Pull-ups
Double-unders
As you go in to the weekend set one goal, no sugar! Watch this second in the "Skinny on Obesity" series from UCSF.
Heart and lungs mandatory today. All members of the tight hamstring club; take your time warming up! If you're sporting new thinner soled shoes take it easy until you fully break in your calves.
500 meter
row
400 meters run
3 Rounds
Nice active recovery day.
Nice, and slow. Get plenty warm today (in this cold spell) and make sure to get rest time in between your lifts. This is a no rush evolution!
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
We can get better at making our nutrition choices by taking advantage of resources like this. Watch Dr. Lustig in the first of a series on the science of nutrition.
Told you more pull ups lay ahead... Keep this safe, even if it is a little cooler, pick a lesser number of rounds and reps and reserve something in the tank for the week.
"Jared"
800 meter Run
40 Pull-ups (or Push Press)
70 Push-ups (or Sit Ups)
4 Rounds
Our loss is Chicago's happy gain. Fair winds and following seas to Mike, Kim and the kids. Can't wait to see you guys again.
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Watch your hands today! We've got more pull ups coming this week so don't blow out your palms.
Rest.
Hydrate.
Stretch.
The sights and sounds yesterday were wild. The biking display by Mike R., the usual crazy rowing and the swim clinic Deb was putting on in the pool, all were impressive. Thanks to all for making it a fantastic day.
Start preparing yourself for the NFL season. See how the players are working on making themselves a bit more "functional" and surely healthier. "Losing weight", "eating healthy meats and veggies" and no junk food?!
The shop is closed today. In celebration of Chris's birth?!?! Happy B-day mister.
10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Bring your bike if you plan on riding, and towel, spare clothes, etc. if you're swimming a portion. Then have a blast! Or a nice easy blast; slow and steady even.
You've got to like this! Fun Friday, but maybe not if you're going too heavy (which you shouldn't be if you did Thursday's WOD). Stay with a light to moderate weight and get max depth out of those overheads. Chop the number of rounds to keep it reasonable and GO SLOW.
15 Rounds
Power Snatch followed immediately by five overhead squats.
No WOD at the shop tomorrow! We'll be doing the endurance piece poolside. Check the board or call!
During your warm up pick a sane weight that you suspect you can get through the shoulder presses with, then make minor changes during your sets. You'll have plenty of time to pick your starting bar weight in the warm up.
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Thanks to Matt G. for this cool link from Mark's Daily Apple. The post is about another flawed study about cholesterol performed by nice folks who are paid by the statin-manufacturers. While you're there you might want to sign up for the newsletter from this great site.
Reminder:
Saturday's WOD will NOT be at the gym (check the white board!).
The WOD:
Swim 100m
Run 400m
Row 500m
Bike 1000m (BYO-Bike!).
Pick any combination of those exercises but you must do ten rounds (unless you're in the mod squad), with a two minute rest in between each.
Don't forget those big socks or neoprene shin protectors today. Get enough rest in between climbs and make sure you have a solid grip on that rope!
For Time:
30 Thrusters 75#/ 55#
3 Rope Climbs
20 Thrusters
2 Rope Climbs
10 Thrusters
1 Rope Climb
Saturday's WOD will NOT be at the gym. It will be at a top level aquatic/athletic facility that we have reserved just for this evolution (check the white board).
The WOD involves:
Swimming 100m
Running 400m
Rowing 500m
Biking 1000m (BYOB, but leave the freaky neon lycra at home!).
We will have individual start times between 0800 and 1000. You can pick any combination of those exercises but you must do ten rounds, with a two minute rest in between each.
Bring a beach chair, towel and change of clothes and cheer on your mates as we wade through this enduro-fest.
Nice time for a skill day. Go medium weight and really hit that form, getting as deep under the bar as you can in the jerk.
Clean and Jerk
3-3-3-3-3 reps
You will get a chuckle out of the graphics and solid info on bad carbs in this linked post. Just as interesting, check out the new "Massive Health" nutrition app at the end of the article.
Hydrate and chill! There are a few good conversations taking place around the pro, collegiate and CF communities regarding ice (or "cryotherapy" of any type) and it's usefulness in recovery and rehab.
Before accepting reports without reservation do a few tests on the best subject available, your kid. NOT! It's YOU!
How do you feel using ice or a cool pool for a quick recovery after a smoker WOD, or a little wrap after a soft tissue injury or a contrast bath after an inflamed elbow or ankle.
Whatever you choose to with the ice issue, keep your water intake up during this motha of a summer. No drinking from the tub though, it has bleach in it!
Three rounds for time of:
135 pound Hang power clean, 15 reps
15 Burpees
Rest.
Get stretched. Check out the last few days from the Mobility WOD and see what might work for you, specifically this article about the use of ice for swelling related to injury.
It's a loaded topic and some of the posts questioning the position are well stated. Use it as YOU like, for temporary relief immediately post injury or post workout to prevent hyperthermic inflammation. Watch for more info on this when additional research (as some of the excellent referenced material in the post) emerges.
They're hot, filthy and there are 500 of them (reps not zombies). Hydrate well tonight and bring a towel if you want to stick part of yourself in a cool bath after the WOD. Mod your numbers if you still have GHD-itis or you are still acclimating to the workload.
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Olympic revelry continues: When the sum is greater than the whole. Just like the athletes around here...
We've written about the benefit of gradual change for nutritional effectiveness and here's an interesting article from Peter Attia, M.D. that describes steps (for most) of positive dietary change.
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
Any GHD-arrhea going on out there? Sore belly or two? Take it easy on your midsections today; watch those sneezes.
Congrats to the USA women's Soccer and Water Polo teams!! Gold!!!
Some of us just had that recurring conversation about GHD sit ups. As in, 90 reps = possible swollen and sore belly followed by nasty agonizing sneezes or coughing. Remember your last fun fest and scale accordingly. Pick 60% of 1RM for your back squats and keep a measured/smooth pace. If you can't control your descent on those we'll tell you... Loudly.
For time:
225 pound Back squat, 21 reps
42 GHD Sit-ups
225 pound Back squat, 15 reps
30 GHD Sit-ups
225 pound Back squat, 9 reps
18 GHD Sit-ups
Under the "tell me something new" file: We know our bosses don't care how much sleep we miss until it starts costing them. A by-product of that is that we can benefit from the studies they pay for when they try to figure how much it costs them to have exhausted employees. Here are some interesting facts about sleep deprivation. For a great book on the topic check out the quirky but fact filled, Lights Out, Sleep, Sugar and Survival, by T.S. WIley.
Time for a little heavy work, but unlike yesterday's... much slower today. Try and focus on the short, quick and powerful dip/drive that starts this movement. You know you've gone too heavy when you can't lock out without closing your hip (dropping under the bar = no bueno).
Push Press
2-2-2-2-2-2-2 reps
Get plenty of stretch-band time in when you're finished. Don't forget your friend the lacrosse ball either. Find that "cable" within you and loosen it up!
Safe cleans only on this hero and don't let your back get too fatigued during these lifts. Modify the rounds and/or weight to keep that form looking sweeeeeet.
Do a Burgener warm up and or light singles on the cleans to get a decent weight for the WOD. If you go heavy, as an option pick a shorter end time, maybe 15 or 20 minutes.
"Ship"
Nine rounds for time of:
Squat Clean, 7 reps
8 Burpee Box Jumps
Wall squats x 4 minutes after the WOD! Roll out your upper back too.
Then focus the rest of your week on the healthy stuff to the right. If you haven't heard of it yet, try the We Olive store in Belmont Shore. They have a huge variety of California grown olive oils and seasoning mixes. Tastes great and it's good for you.
Rest.
Madison, post workout. Honoring even K9 Bart. Thanks to all who put out for the WOD.
Long one yesterday. Relax and watch a little Olympic greatness today!
For 31 men who just wanted to make their world a safer place. Pick your own partner today. We'll get you stretched out and warmed up, the effort is up to you two. Scale as needed and make it a safe one.
You can donate on line at the official site if you'd like and please, never forget their collective sacrifices. Thanks for being with us for this one.
The work:
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps.
Then rehydrate and start a solid recovery weekend. Get your sleep!!
Chipper or cluster or killer?! Keep it simple Virginia. Pick ONE bar weight, go 60-70% of your one rep max and go after it. Or pack a lunch... Careful though, tomorrow's a thumping of a hero. 31 of 'em.
10 Overhead squats - Med. Heavy
10 Box jump-overs 24"/20" box
10 Thruster
10 Power Clean
10 Toes to bar
10 Burpee muscle-ups (or Burpee Pull Ups)
10 Toes to bar
10 Power clean
10 Thruster
10 Box jump overs, 24"/20" box
10 Overhead squat
Lots of you have been killing it with the mobility work lately. Keep up the good efforts! Especially ye of the elite tight-hammie crew.
A long warm up and good early stretching today. Aim for elbows high and your torso upright through the lifts. Get good torso prep before starting and lots of slow hip flexibility work after. Take your time and spend as much total time on your mobility as your lifts!
Front squats 2-2-2-2-2-2 reps
This Saturday will be the 31 Heroes WOD. We'll start at 0800 and run pairs through until you are all done. This butt kicking and fun partner workout is for a great cause. Show up and partner up or bring an unsuspecting CrossFit friend to join you. The ice bath will help you recover!
Tomorrow Coach Eric Burkhardt of Explosive Strength Athletics will put on a short seminar on Oly lifting starting at 5:30. It's small group session and there are a couple spots available. Coach Burkhardt has worked as a head S&C coach at universities throughout the state in his long career and we hope to have him working with us on an intermittent basis in the future. This session runs about $85 and if you want to get one of the last one or two spots please call.
