Thursday 7/29/10
Are you getting the most from your workouts?
Something that we the trainers cannot help you all with is your drive and intensity. As much as we all would love to see every one leave everything they have left in sweat puddles on the floor, we cannot make push you guys more than you are willing to go, which is fine. However; just as you increase weight as you get stronger, it is time to increase the intensity and drive. What that means is when you're doing an Amrap 20 like "Cindy" and you've finished the round with 15 seconds to spare, please, feel free to start those pull ups. Each day, you need to push yourself farther and farther past your old limits. That is why we train the way we do; to be better than we were before.
In today's and tomorrows WOD, you have great opportunities to push yourself past your fatigue and discomfort moments.
In today's Wall Ball and GHD WOD, once you start feeling that fatigue and discomfort, do a few more reps. That is where you will see the most and best gains in training.
My advice to every one is this: get comfortable with the uncomfortable. If you approach every workout with this mantra, you will no longer worry yourself with what you
think you cannot achieve.
WOD
4 rds
30 Wall Ball
25 GHD Situps
(M: 20, W: 14)
Posted by drew on 07/28 at 11:23 PM
Wednesday 7/28/10
Hey everyone, it's your friendly neighborhood CrossFit Drew here!
Sorry for my long absence and lack of quality postings. Vacation can really take it outta ya. But I'm back and I promise good quality, and maybe some random, postings for you all to enjoy!
Just in case y'all didn't know, it's Summer! Summer means vacations, and for most people that means you're away from the gym(unless you're me who spends every waking minute at the gym).
So, the question is: what to do with your vacation?
Here are some wonderful options:
Option A: Locate a CrossFit gym in the area you are visiting. Most CF gyms have a "first time free" policy which is a great way to get a workout in with great equipment. On top of that, CFer's are notorious for being super welcoming and nice, so it's a great way to meet new people who are just as in to CF as you. Checking out other gyms and by proxy other trainers, you get a wide range of views, ideas, strengths and knowledge that you may not see here at DAC CF.
Option B: If you're staying at a hotel, and either don't want to go to another gym, check out the hotel fitness center and do a CF WOD in there. The hotel wont be as loaded as a regular gym, but I promise you don't need a lot of fancy equipment to get a great workout in. Murph anyone? On top of that, you'll usually get some looky-lues who are wondering why you're doing hand stand push ups and burpees all over the place(true story, confused the crud out of some junior highers this past Sunday doing that very thing).
Option 3: Don't go to a gym. Find a park and have fun there! Just like at the hotel, you don't need fancy stuff to get a great workout. The nice thing about parks is that they usually always have monkey bars and benches for pull ups and box jumps. Yet again, be prepared to have some curious eyes upon you.
Option D: REST! For Pete's sake you're on vacation, take a week off if you've been at it hard for the last few months. Your body could use a little vacation too ya know. Just make sure you keep your diet very clean when doing this. A week of rest with junk food isn't a vacation for the body, it's a recipe for disaster. There are plenty of good ways of eating healthy on the road. Grocery stores are most of the time in abundance and salads don't require a stove.
So enjoy time away from the gym. Just make sure to take lots of pictures of your vacation and send 'em to me so I can post them and we can live vicariously through you!
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WOD
Amrap 15
5 Thrusters
15 Box jumps
(M: 95, 24 in W: 65, 18 in)
Posted by drew on 07/27 at 10:44 PM
Tuesday 7/27/10
WOD
“Joshua”
21 OHS
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups
(M: 95 W: 75
Posted by drew on 07/26 at 08:51 PM
Monday 7/26/10
WOD
21-15-9
HSPU
Burpees
Power Snatch
(M: 95 W: 65)
Posted by drew on 07/25 at 06:35 PM
7/19-24
Monday, July 19
WOD
5 rds
5 Floor to Overhead
10 Burpees
(M: 115 W: 85)
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Tuesday, July 20
WOD
“JT”
21-15-9
HSPU
Ring Dips
Push Ups
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Wednesday, July 21
WOD
Amrap 15
5 Power Snatch
15 Box jumps
(M: 115, 24 in W: 75, 18 in)
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Thursday, July 22
WOD
4 rds
15 Wall Ball
25 Med Ball Burpees
(M: 20, w: 14)
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Friday, July 23
WOD
Row 1K
100 Db Lunges
50 GHD situps
Run 800m
100 Pushups
50 Pullups
100 Double unders
(M: 20 W: 14)
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Saturday, July 24
WOD
Pick a strength based upper body lift and max it out
Posted by drew on 07/18 at 02:00 PM
Saturday 7/17/10
WOD
Build to a max height box jump
Then work on reflexive box jumping by doing
100 on the 12
75 on the 18
50 on the 24
Non-reflexive box jumps (resting on the bottom) will not be counted
Posted by drew on 07/16 at 09:06 PM
Friday 7/16/10
"Cindy"
AMRAP 20 Min
5 Pull ups
10 Push ups
15 Squats
Posted by drew on 07/16 at 12:30 PM
Thursday 7-15-10
WOD
4 rds
Run 400
25 Wall Ball
25 Ball Slams
*All WB that do not hit target are not counted.
**All BS that don't go over the head wont be counted.
Posted by drew on 07/14 at 07:40 PM
Wednesday 7/14
WOD
5 rds
10 Man Makers with 3 pushups and one single arm row for each arm
20 Double Unders
Posted by drew on 07/14 at 12:13 AM
Tuesday 7/13
WOD
“Nicole”
Amrap 20
Run 400m
Max rep pullups
Posted by drew on 07/12 at 08:26 PM
Monday 12, 2010
WOD
Tabata
Row
L Arm Kb Swing
R Arm Kb Swing
Row
(M 16 kg, W 12 kg)
Posted by drew on 07/12 at 10:44 AM
Saturday 10, 2010
WOD
50-40-30-20-10
Double Unders
Plank
*plank time is equal to time it took to complete double unders for the round.
Posted by drew on 07/09 at 10:40 PM
Friday 9, 2010
Today's WOD is a special and a rather fun workout that is not so run of the mill. Most of the time, the type of workouts we perform are either for time, work capacity and at times a combination of the two. Yesterday's workout was a good example of the two styles forming one new one. However; "Chelsea" adds a slight tweak to the combo. Here's Chelsea:
“Chelsea”
Every Min on the min for 30 min
5 Pullups
10 Pushups
15 Squats
The idea behind the workout is simple; you have 60 seconds to perform one round of "Cindy". Once you fail to complete the task within the allotted time, you're done. Now, that doesn't mean you can no longer do the workout. By all means, continue on with the 5-10-15. Your body does not care about how many rounds you completed or that you even had parameters in the first place. Work is work and your body only cares about the workload.
That being said, what makes this WOD unique compared to say that of yesterday's 1 minute max rep is that in that one minute you must perform a set number rather than your max effort. This then becomes the challenge for your body as well as your intensity. In the max effort, if you only perform 20 reps rather than 21 because you decided you would rather take an extra second to rest, only your score on something like FGB would that make a significant difference. However; in the case of "Chelsea" you need to push yourself that extra distance in order to better further both endurance and stamina. The reason why we have benchmark workouts in CrossFit is so we can see our progress and change. Use today's WOD to do just that. Set a goal, find a pace and rhythm, and turn your intensity up a notch. Afterwards, you can rest easy knowing you not only you did your best, but made your best better.
*This is also a good Travler's WOD. Find a park with monkey bars and have fun!
Posted by drew on 07/09 at 12:27 AM
Thursday 8, 2010
Seeing as how we have a few people on vacation right now, here's a fun workout to do:
Traveler's
Mark out a 20 meter distance.
AMRAP 15 min
20 m Burpee Broad Jumps
20 m Lunges
*Count rounds & reps for score.
In the gym:
WOD
5 rds
1 Min Db Bench Press
1 Min Supine Ring Pullups
Posted by drew on 07/08 at 12:06 AM
Threesday 7, 2010
WOD
5 rds
5 Deadlifts
10 Pullups
Row 250m
(M: 275 F: 185)
Posted by drew on 07/07 at 12:01 AM
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