CrossFit isn't the only high intensity classes we have in the gym. One of the classes that has never ceased to push me to new limits is the spin class. Jumping on a spin bike and pedalling for an hour plus is no walk in the park, believe you me. The big difference between the spin class and other classes is that during the workout, even during your rest time you still have to continue to pedal. The pace and intensity in the class very with each instructor. If your looking for someone to really kick your butt, go to one of Liat's classes. Wonderfully brutal.
The nice thing about spin is how accommodating it is. While the programing is the same for everyone, the scale is unique to each person, which isn't too far away from the spectrum you all are familiar with. Now, even though you can scale it to you, that doesn't make it an easy class. It does make it worth trying out, however. If I had to promote one class above another, spin would easily win each time. Try one of the classes out. Just like the master's class, spin has classes throughout the day and everyone is most welcoming. Also, if we did a strength based WOD rather than a metcon in Crossfit, doing a stamina based class is very beneficial as well.
Todays WOD is a very good example of a strength based workout:
WOD
5 rds
3 Back Squats
10 Toe to Bars
Run 200 (one lap around trees)
(M and W 80% of 1 rep max)
One of the great things about the summer is how wonderful it is to be in the pool. Swimming happens to be an amazing cardiovascular activity surpassing both running and cycling, and at the DAC we have an amazing Master's swim program. The great thing about the Master's class is that you don't have to be a Michael Phelps to join the class. They have lanes for everyone from fast to slow simmers and, much like the CrossFit classes, have scalable workouts as well. All of the coaches are incredibly knowledgeable and extremely helpful to boot. If there is a stroke you need help on, the coaches are there to help tweak and correct your form and are more than happy to do so. The classes are an hour long and to really take advantage of the class you really should try and spend the whole hour there.
Also in the swimming pool, I highly recommend the Aqua Aerobics class led by our very own Hillary Henrickson. This is a great class for active recovery. While it's not a high pace aerobic class, it is great for joint mobility. Being in the warm water pool allows your muscles to relax which allows for your body to move freely without any high impact to your joints. This class is especially helpful for your active rest days after a high impact workout such as Fight Gone Bad or really anything with heavy lifts.
And don't think this class is only for old folks either. If anything, the people in the class have seen the usefulness of the class and are taking advantage of it, as they should. Besides, they are SUPER nice folks! I myself could only laugh at me as i sank trying to perform some of the movements. Rather challenging indeed.
As many of you know, I'm sort of a fan of burpee. Burpees are an incredibly important movement that just doesn't get the respect it deserves. It's the worst part about the Filthy 50 and a pretty good punishment for a post WOD buy-out. However, I tell you the truth when I say the easiest way to get through burpee are to grit your teeth and hit them at a nice rythym.
Which brings us to today's WOD. After this workout, I want everyone to remember next time Burpees appear on the white board: things could always be A LOT worse.
“Burpee Bonanza”
10 reps of each type of burpee:
Single leg (left)
Sand ball slam (hands on ball)
Sand bag with press 50/25
Single leg (right)
Man makers (right, left, down-25/15#)
Box jumps (24/20)
KBS (1.5/1 hands on KB)
Pull up w/ K2E
Double Unders (must be DU or does not count)
Inverted
Broad jump
Clapping
Posted by drew on 06/29 at 12:04 AM
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Since I didn't participate in the burpee bonanza, I did a CF Total instead. My results:
Back Squat - 310 Deadlift - 335 Shoulder Press - 115 (stopped while warming up to tendon…
Posted by Brent on 06/29 at 02:33 PM
Ah, sadly I won't be able to participate in the burpee madness. My shoulder won't stand the pressing. Instead, I'll do a CFT in the main gym at the same time. Then I'll come in and see if…
One of the best things about CrossFit is that it is all inclusive. What that means is that we don't focus solely on one or even ten things, but as many things as possible (AMTAP).
So, through out this week, I encourage everyone top check out other places in the gym as well as CrossFit. The Davis Athletic Club has a wide range of great programs and classes that are worth checking into. During the week I'll try and give you a few examples of things to do in the gym.
The first thing I have to mention may seem awful given the temperature outside, but the sauna is an amazing way to help speed up recovery. The best time to stretch out is after your muscles are all warm and lose. If you stretch while your muscles are cold, the chance of straining those muscles is much more likely. My favorite place to stretch is the sauna because it allows you to take your time while you stretch without cooling down too fast. Stretching in the sauna will also relax your muscles past normal, so if flexibility is an issue you really should spend some time in there stretching as much as you can.
Both of the main men's and women's locker room have a dry sauna, and as an added bonus, the men's locker room also has a wet sauna. Sorry ladies.
Try spending 10 to 15 minutes in the sauna after a heavy workout and focus on a nice stretch. It will really help prepare your body for more impact.
WOD
20 min AMRAP
5 Pull ups
Max rep Thrusters
M:95/W:65
*dropping the bar to the floor constitutes a broken set.
*total rounds and reps for score.
Posted by drew on 06/27 at 10:29 PM
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16 rounds, +2 pullups
111 thrusters, scaled to 75lbs.
Shoulder is a bit aggravated after that workout so I may be a bit more careful with any pressing this week.
Posted by Brent on 06/28 at 03:29 PM
16 rounds
80 thrusters
85 pull ups (Butterfly!)
That was fun. Great practice for my poor thrusters.
Posted by Gigi on 06/28 at 03:14 PM
and for added recovery/amusement come do yoga with me and Drew to witness us sweat more while stretching than doing a wod.
Amrap 15
10 Compound Movement
10 K2E
(Compound movement is starting with one dumbbell in hang position drop and do a pushup, clean the weight to shoulder, and press overhead)
(M: 50 lbs, W: 30 lbs)
Posted by drew on 06/21 at 10:43 PM
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5 rounds + 6 compounds rx'd
Also did 28 double-unders PR after the WOD (up from 23)
Posted by Gigi on 06/22 at 02:35 PM
5 rounds, 10 "compound movements" scaled at 35lbs, and 3 K2E.
I can't remember for the life of me if I got 5 or 6 rounds, so I'll make sure and low-ball this result.
Today's WOD is going to be great today!
I've been talking with many of you about setting goals and the most common goal I have heard is to complete a muscle up, and as luck would have it today's workout will involve them! So come prepared to work on some form. Here's the catch:
To start working on the muscle up, you first must work on the pull up, the ring dip, and the floor kip up.
Saturday is here which means three things:
a) Morning CrossFit
b) Good weather for a swim
c) IT'S PARTY TIME!!!!
Tonight is the CrossFit Party hosted by the Sayfan's, who have generously opened their home to us. So, please don't make them do all the work. Feel free to bring food or drinks. If you feel like making something Paleo, here's a great place for some killer recipes: http://www.paleofood.com/
The address is 1719 Poplar Ln.
If you need directions, it's really simple to get there from the gym.
Go down Covelle away from Pole Line and toward Sacramento.
After Pole Line you will drive through Berch Lane's stop light and turn right on Manzanita.
Take the first Left onto Temple(I'm partial to this street).
The take the first Left onto Poplar.
The house will be on the left with a white fence.
Show up at 7pm and we'll see you there!
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1RM on
1) Clean and Jerk
2) Snatch
Each of these movements are floor to overhead but C&J are two movements whereas Snatch is one swift motion.
Now that you have all survived 20 minutes of burpees, we are going to reward you with Fran. Also, don't forget about the party this Saturday at 7pm!
"Fran"
21-15-9 of
Thrusters @ 95/75
Pull ups
Posted by drew on 06/10 at 08:22 PM
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New Fran PR 2:41
Posted by Jordan on 06/11 at 11:08 PM
Busy day. I did a 30 pull ps PR (Drew, you can put it on the wall) and then I did Randy (75 x 75# snatches) in 7:40 (in the inaugural session of the oly lifting class). Thanks,…
Hey guys, I just wanted to let you all know about a great event coming up in August.
It's the California Kids' Triathlon! This is the largest kids tri in all California held right in our own backyard of Woodland, and it's a great way to get your kids excited about health/wellness, and fitness.
Here is the over-view and link with event details:
This event is designed for any child, ages 4-17, regardless of athletic ability or prior triathlon experience. The courses and distances were created to be achievable for all athletes. The philosophy behind the event is Completion rather than Competition. We want all our young triathletes to walk away from the event with a sense of pride in knowing that they completed a triathlon. In doing so, the focus of the event is NOT on finish times, placing, etc. Every child receives a custom medal when they cross the finish line and there is no awards ceremony for top division finishers. The 2010 event will take place on Sunday, August 8, 2010 in Woodland, CA. http://changeofpace.com/california_kids_triathlon.html
Woops!
Sorry guys, I put the wrong workout up for Wednesday. Today will actually be the 20 min AMRAP of Burpee Pull ups. If you happen to do the AMRAP yesterday, fear not, for you shall do what was supposed to be yesterday's's.
Once again, my bad XP
Thursday's WOD
20 min Amrap of
Burpee Pull Ups
Wednesday's WOD
3 rds of
500 meter row
25 Sit ups
20 Back Extensions
Great job on the presses everyone! Your reward will be an eventful push, jump and pull!
WOD
20 min AMRAP
Burpee Push ups
Don't you just love how simple and yet so evil it appears? Now, I know most people don't like burpees and 20 minutes of them with added pull ups sounds bad but this will be a good chance for building up great stamina. So don't rush yoursekf from the get-go. Find a good pace and try not to let up.
Posted by drew on 06/08 at 08:20 PM
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Actually burpees are functional. In the military when you are under fire in the open you need to drop as soon as possible and then jump up and run for cover or towards the enemy.
Posted by Gigi on 06/09 at 11:54 PM
Because burpees are awesome and completely functional(if you are forced to dive under something and then jump up to celebrate)
Posted by conor on 06/09 at 09:40 PM
I read this post last night and was not looking forward to the work out. Thankfully, this is not the WOD (but I hear will be tomorrow).
Today's workout will solely be a weight lifting workout. It's always good to have either only heavy movements or only long endurance movement every once in awhile. Each allows you to hone your skills through practice with out one adversely effecting the other. In this case, with no cardio to tax your lungs, your muscle's can use that oxygen and energy in order to move the heavy bar.
Because this will be a chance to work on proper form, today every-one's best friend will be the PVC pipe!
The PVC is a great tool to really force proper form. There wont be any substantial weight to assist you, so form will have to do.
First off, don't forget about the CrossFit Party this Saturday at 7pm at Liat and Gigi Sayfan's house. Come and have a great time with friends who all know the feeling of wall balls, burpees and double unders!
Also, due to a lack of attendance in the Friday 5:30 Pose Running class, we are thinking of changing it. Which would you guys rather have: a Pose Method Running class, or an Olympic Lifting class? Post your comments or let us know what you'd like.
i think pose class would be fun to try, the time is inconvenient... : ( would it be possible to add it to the morning? maybe after one of the xfit classes? (10:15 ish?)
The Filthy 50
Perform 50 reps of the following:
Box Jumps
Jumping Pull ups
KBS
Walking Lunges
Knee to Elbows
Push Press
Back Extension
Wall Balls
Burpees
Double Unders
The important thing to remember on this workout is not to gas yourself out from the go. For most people, everything is relatively simple most of the way through. However; when you get to the wall balls and burpees, it's important to have your reserve energy.
On each movement, find a nice steady pace and once the finish line is notable, unleash hell.
How are the personal goals coming along? Have you made any? Keep those goals in the front of your mind.
I was running with a friend today and we were talking about zoning out on workouts. Do you ever do that? Before the clock starts you're well aware of what's going on, then 3,2,1 GO and all of a sudden you start and all you know is what's in front of you. Soon, you realize that you're all done with the workout and you wondered how you did so well. Use your goals to help you stay in the zone. If your focus is on what's not in front of you, your body will take over and you stop over-thinking everything.
Today's will have cleans in it and for some of you who struggle with the clean have to know that it's not a strength issue but an over-thinking of technique. For the workout today, practice the clean and then just zone out and let your body do what it does know how to do.
WOD
21-15-9
Floor to Overhead
Toe to Bars
(M:155, W: 105)
Posted by drew on 06/02 at 07:56 PM
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21:02 with 135#
I got calluses on my thumbs from the hook grip. How cool is that?
So, in two Saturdays on the 12th, there will be a CrossFit party at the Sayfan's house! We'll do the Saturday morning workout, then at 7 pm head on over to Liat and Gigi's place at 1719 Poplar Ln for an awesome pot luck!
WOD
Tabata
Strict Pullups
Kipping Pullups
Sdhp
Row
(M: 75, W: 55) rest one minute between movements, record lowest number of reps completed per movement as score
Posted by drew on 06/01 at 07:36 PM
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my arms are killing me from all the pull ups...dont do the cardio first...
Posted by Greg on 06/03 at 02:10 PM
No, no, no! It's June 12th! the party is on June 12th.
WOD
Amrap 20 min
Run 200
Max rep thruster- set begins when bar comes off ground and terminates when it returns
(M: 95, W: 65)
record rounds and number of thrusters
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