Front Squat - 10 sets of 2 @ 90% 1RM; rest 180 sec b/t sets
+
2 rounds for time;
50 double unders
20 knees to elbows
post front squat weights and notes and time for met con to comments
pull and run
20 sec AMRAP touch and go Power Clean
Sprint Run 200 m @ 95%
rest 3 min
7 sets
choose a weight in which you can perform non stop reps of power cleans for 20 sec (no pause on ground or in rack position), when the 20 sec timer goes off, sprint run 200 m @ 95% effort
you choose the power clean weight for all 7 sets
ensure the sprint is powerful for entire 200m, focus on speed and form
total the reps lifted per round; add them all up x load used in kg x distance travelled in feet (measure distance of bar height when loaded with weight on ground to acromion @ shoulder joint in feet)
(i.e. 84 total lifts x 50kg x 5ft = 21,000 as score)
you cannot change weight once chosen for 1st round
post your score to comments as well as post workout fuel choice in exact amounts and choice
Sprint Run 200 m @ 95%
rest 3 min
7 sets
choose a weight in which you can perform non stop reps of power cleans for 20 sec (no pause on ground or in rack position), when the 20 sec timer goes off, sprint run 200 m @ 95% effort
you choose the power clean weight for all 7 sets
ensure the sprint is powerful for entire 200m, focus on speed and form
total the reps lifted per round; add them all up x load used in kg x distance travelled in feet (measure distance of bar height when loaded with weight on ground to acromion @ shoulder joint in feet)
(i.e. 84 total lifts x 50kg x 5ft = 21,000 as score)
you cannot change weight once chosen for 1st round
post your score to comments as well as post workout fuel choice in exact amounts and choice
mother tucker
that was fun. thanks Tuck.and a shout out to Bill Tillipaugh - OPT client
congrats to Bill and the trainers here at OPT for helping to build another monster
pre stats:
221.1# BWT, 18.24%, lean mass - 82kg - Mar.10th, 2009
1st WOD - "Cindy" - 9 rounds - "thought i was going to die"
daily food example:
1 cup vanilla almond special K with skim milk and coffe with milk/quakers brown sugar oatmeal and raisins/chicken breast with tomatoes and cooked rice/1 activia yogurt and granola/1 serv Yangees pot roast and skim milk
post stats:
193# BWT, 6.95%, lean mass - 82kg - July 30, 2009
latest WOD - squat clean Grace - 5 min - "that was fun"
daily food example:
OPT smoothie - whey, berries, full fat yogurt, ground flax, nut butter, water/2 oz raw milk cheddar, 30 almonds/chicken salad with lettuce, tomatoe and cucumber and oil dressing/1 small yogurt and 45 cashews/Cobb salad - ate out
Squat
Ryan Molle row times @ OPT on Tues, July 28th....building machines in this little shop
5 sets for loads;
A1. High Bar Back Squat @ 30X0; 4-6 reps; 10 sec rest
A2. DB Walking Lunges @ 1010; 6 reps/leg; 10 sec rest
A3. Jumping Air Squats @ 10X0; 15 reps; 120 sec rest
A4. Supinated Strict Weighted Chin Ups @ 31X1; 3 reps; 10 sec rest
A5. Chest to Bar Kipping Chin Ups unweighted - 6 reps; 10 sec rest
A6. Kipping Chin Ups unweighted - 9 reps; 120 sec rest
post loads/reps/notes to comments
get air on jump squats, work on explosion, hands behind head at all times
warm up well and start hard and heavy for A1 and A4....prepare to drop weights to fit into rep range, goal here is volume and intensity
post wod fuel male:
above 12% - 45g prot/15g carb
8-12% - 45g prot/40g carb
below 8% - 45g prot/65g carb
post wod fuel - female:
above 16% - 35 g prot/20 g carb
12-14% - 35 g prot/35 g carb
below 12% - 35 g prot/50 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
OH 2
5 rounds for time;
5 shoulder press - 95#/65#
10 push press - 95#/65#
15 push jerk - 95#/65#
rest 15 min
skill work:
dead hang to inverted on rings - 50 reps
post time for met con and notes of inversions to comments
straight up and down and bottom and top for inversion, no kip allowed, allow to lats and shoulders to do all the work
post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/40g carb
below 8% - 40g prot/60g carb
post wod fuel - female:
above 16% - 30 g prot/15 g carb
12-14% - 30 g prot/30 g carb
below 12% - 30 g prot/45 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
PC
Dead Lift - quickly build to a heavy but not 3RM, minimal rest b/t sets
rest 5 min
6 sets for total working time:
10 KBS - 2pd/1.5pd unbroken
20 GHD extensions unbroken
30 double unders
rest 60 sec
post Dead Lift loads and total time for sets to comments
post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/40g carb
below 8% - 40g prot/60g carb
post wod fuel - female:
above 16% - 30 g prot/15 g carb
12-14% - 30 g prot/30 g carb
below 12% - 30 g prot/45 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
rest 5 min
6 sets for total working time:
10 KBS - 2pd/1.5pd unbroken
20 GHD extensions unbroken
30 double unders
rest 60 sec
post Dead Lift loads and total time for sets to comments
post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/40g carb
below 8% - 40g prot/60g carb
post wod fuel - female:
above 16% - 30 g prot/15 g carb
12-14% - 30 g prot/30 g carb
below 12% - 30 g prot/45 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Jim Nas Dix Chip Her
for time;
100 ft walking lunges
50 push up burpees
25 knees to elbows
5 rope ascent - 15'
50 box jumps - 24"/20"
25 L Pull Ups
50 GHD Sit Ups
post time to comments in celebration of Tuck's visit to CrossFit Calgary this weekend
knee grazes and hips come to full ext on lunges
chest to deck, clap overhead on burpees
feet allowed on rope
hips at full extension at top of box jump
legs straight at top and bottom of L Pull Up, i.e. you must start at bottom without momentum getting legs to straight, then you must straighten your arms completely at bottom BEFORE you lower your legs
games standard on GHD sit ups, both hands touch floor or object at full extension
post wod fuel male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/40g carb
below 8% - 30g prot/60g carb
post wod fuel - female:
above 16% - 20 g prot/15 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/45 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
100 ft walking lunges
50 push up burpees
25 knees to elbows
5 rope ascent - 15'
50 box jumps - 24"/20"
25 L Pull Ups
50 GHD Sit Ups
post time to comments in celebration of Tuck's visit to CrossFit Calgary this weekend
knee grazes and hips come to full ext on lunges
chest to deck, clap overhead on burpees
feet allowed on rope
hips at full extension at top of box jump
legs straight at top and bottom of L Pull Up, i.e. you must start at bottom without momentum getting legs to straight, then you must straighten your arms completely at bottom BEFORE you lower your legs
games standard on GHD sit ups, both hands touch floor or object at full extension
post wod fuel male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/40g carb
below 8% - 30g prot/60g carb
post wod fuel - female:
above 16% - 20 g prot/15 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/45 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
OH
OHS - find your 1RM, get there quickly; rest as needed b/t sets
rest 3 min
55% of 1RM OHS - 3 sets of 3; 1 min b/t sets
rest 1 min
70% of 1RM OHS - 4 sets of 2; 2 min b/t sets
rest 2 min
85% of 1RM OHS - 5 sets of 1; 3 min b/t sets
rest 3 min
30 sec db push press (30#/20#)/30 sec rest with arms locked out and DB's overhead x 3 sets for total reps; db's can NEVER rest below shoulder height once the first db push press is started; if you have to rest on shoulders in rest; note your rest
post OHS 1RM, weights and notes for OHS practice and total reps for OH DB intervals to comments
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/20g carb
below 8% - 40g prot/30g carb
post wod fuel - female:
above 16% - 30 g prot/10 g carb
12-14% - 30 g prot/20 g carb
below 12% - 30 g prot/30 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
rest 3 min
55% of 1RM OHS - 3 sets of 3; 1 min b/t sets
rest 1 min
70% of 1RM OHS - 4 sets of 2; 2 min b/t sets
rest 2 min
85% of 1RM OHS - 5 sets of 1; 3 min b/t sets
rest 3 min
30 sec db push press (30#/20#)/30 sec rest with arms locked out and DB's overhead x 3 sets for total reps; db's can NEVER rest below shoulder height once the first db push press is started; if you have to rest on shoulders in rest; note your rest
post OHS 1RM, weights and notes for OHS practice and total reps for OH DB intervals to comments
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/20g carb
below 8% - 40g prot/30g carb
post wod fuel - female:
above 16% - 30 g prot/10 g carb
12-14% - 30 g prot/20 g carb
below 12% - 30 g prot/30 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
row, row, row your rower
Big Dawgs Itunes mix now available
search OPT Big Dawg under IMix and voila...enjoy
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewIMix?id=322560630
and for international...
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewIMix?id=325064091
(thanks Brent Maier and Shane Savard!)
for total working time;
500 m row sprint, rest 2 min EXACTLY x 4
post total work time to comments
post wod fuel male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/20g carb
below 8% - 30g prot/30g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/30 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
search OPT Big Dawg under IMix and voila...enjoy
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewIMix?id=322560630
and for international...
http://itunes.apple.com/WebObjects/MZStore.woa/wa/viewIMix?id=325064091
(thanks Brent Maier and Shane Savard!)
for total working time;
500 m row sprint, rest 2 min EXACTLY x 4
post total work time to comments
post wod fuel male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/20g carb
below 8% - 30g prot/30g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/30 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
no excuses
prep for travelwho can guess what fellow Big Dawger would have to do this numerous times per month?
the most interesting man in the world
"i am not afraid of the iron"
"committment my friends, that is the lesson"for loads:
Power Snatch split catch - 7 sets of 4 reps; rest 180 sec b/t sets
(alternate leading foot per rep, i.e. 2/side per set)
+
3 rounds for time;
10 HSPU
10 power snatch - split catch (95#/65#)
post loads and time for met con to comments
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/20g carb
below 8% - 40g prot/30g carb
post wod fuel - female:
above 16% - 30 g prot/10 g carb
12-14% - 30 g prot/20 g carb
below 12% - 30 g prot/30 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Power Snatch split catch - 7 sets of 4 reps; rest 180 sec b/t sets
(alternate leading foot per rep, i.e. 2/side per set)
+
3 rounds for time;
10 HSPU
10 power snatch - split catch (95#/65#)
post loads and time for met con to comments
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/20g carb
below 8% - 40g prot/30g carb
post wod fuel - female:
above 16% - 30 g prot/10 g carb
12-14% - 30 g prot/20 g carb
below 12% - 30 g prot/30 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
paper route
A. perform 22 push up burpees in 60 sec
(all males jump to a 9ft marker, all females jump to a 7ft marker)
if you complete this you have 3 minutes rest before B; if you do not complete this you have 1 min rest before B
B. perform 40 box jumps in 60 sec
(all males jump to 20", all females jump to 14")
if you complete this you have 3 minutes rest before C; if you do not complete this you have 1 min of rest before C
C. perform 45 air squats in 60 sec
(everyone - hip crease below knee)
if you complete this you have 3 minutes rest before D; if you do not complete this you have 1 min of rest before D
D. perform 75 double unders in 60 sec
if you complete this you have 3 minutes rest before E; if you do not complete this you have 1 min of rest before E
E. perform 40 jumping chin ups in 60 sec
(bar 8 inches below both arms fully extended when on box)
if you complete this you have 3 minutes rest before F; if you do not complete this you have 1 minute of rest before F
F. perform an average of 14 sit ups anchored on a tabata protocol for 8 sets
if you complete this you have 3 minutes rest before G; if you do not complete this you have 1 minute of rest before G
G. perform 50 hanging knees to elbows in 3 minutes
(cannot touch down)
if you can complete this you have passed, congrats; if you cannot, you have to perform 150 hanging knees to elbows for time to finish including reps you have already completed within the 4 minutes; ensure you time the entire 150 and post to comments
post scores per letter to comments...start comments with "complete" or "incomplete"..then scoring...post notes as well
post wod fuel male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/20g carb
below 8% - 30g prot/30g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/30 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
(all males jump to a 9ft marker, all females jump to a 7ft marker)
if you complete this you have 3 minutes rest before B; if you do not complete this you have 1 min rest before B
B. perform 40 box jumps in 60 sec
(all males jump to 20", all females jump to 14")
if you complete this you have 3 minutes rest before C; if you do not complete this you have 1 min of rest before C
C. perform 45 air squats in 60 sec
(everyone - hip crease below knee)
if you complete this you have 3 minutes rest before D; if you do not complete this you have 1 min of rest before D
D. perform 75 double unders in 60 sec
if you complete this you have 3 minutes rest before E; if you do not complete this you have 1 min of rest before E
E. perform 40 jumping chin ups in 60 sec
(bar 8 inches below both arms fully extended when on box)
if you complete this you have 3 minutes rest before F; if you do not complete this you have 1 minute of rest before F
F. perform an average of 14 sit ups anchored on a tabata protocol for 8 sets
if you complete this you have 3 minutes rest before G; if you do not complete this you have 1 minute of rest before G
G. perform 50 hanging knees to elbows in 3 minutes
(cannot touch down)
if you can complete this you have passed, congrats; if you cannot, you have to perform 150 hanging knees to elbows for time to finish including reps you have already completed within the 4 minutes; ensure you time the entire 150 and post to comments
post scores per letter to comments...start comments with "complete" or "incomplete"..then scoring...post notes as well
post wod fuel male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/20g carb
below 8% - 30g prot/30g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/20 g carb
below 12% - 20 g prot/30 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
snakes and ladders
for loads:
Power Clean - take it up to a heavy and confident but not a PB single
rest 5 min
for time;
1-10 ladder - clean and push press - 70% BWT
(1 rep, bar rests on floor, 2 reps touch and go/no stopping, bar rests on floor after 2 reps, 3 reps touch and go/no stopping...etc...to 10, you cannot rest bar at any position once you have started the reps)
rest 5 min
skill work:
10 snake extensions @ 4040; 4 sets; rest 90 sec b/t sets - check out CF.com for steamy video on this one
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/30g carb
below 8% - 40g prot/50g carb
post wod fuel - female:
above 16% - 30 g prot/10 g carb
12-14% - 30 g prot/30 g carb
below 12% - 30 g prot/50 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Power Clean - take it up to a heavy and confident but not a PB single
rest 5 min
for time;
1-10 ladder - clean and push press - 70% BWT
(1 rep, bar rests on floor, 2 reps touch and go/no stopping, bar rests on floor after 2 reps, 3 reps touch and go/no stopping...etc...to 10, you cannot rest bar at any position once you have started the reps)
rest 5 min
skill work:
10 snake extensions @ 4040; 4 sets; rest 90 sec b/t sets - check out CF.com for steamy video on this one
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/30g carb
below 8% - 40g prot/50g carb
post wod fuel - female:
above 16% - 30 g prot/10 g carb
12-14% - 30 g prot/30 g carb
below 12% - 30 g prot/50 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Rest Day chat - July 18th, 2009
Warm Up:
just as in variety with CF for wod's, there is never the same warm up...warm ups are different for day 1 to 2 to 3...are different for the trained versus untrained...etc...
my philosophy is to mimic the work out as much as possible..i'll give you an example;
WOD: DL - 1,1,1,1,1,1,1,1,1,1; 240 sec rest b/t sets
(warm up - full body d-rom on all joints - 1 minute, circuit of squats, pull ups, push ups, sit ups, ext's - 5 of each x 2-3 - 3-5 minutes, test out DL x 1 @ 135 (feel it...i mean really feel it, how does it feel, light, fast, heavy, slow...the adjust...if it feels light, then light it up, get into the "eating bees" mentality and build quickly...if it feels heavier or sore...either warm up more, foam roll a little or back off and just focus on form for session and leave some on the table) too many folks make a mistake here and "will" there way through when it just will take a longer time to get there or they just need to back off
WOD: 5 rounds: 400 m run, 15 DL - 185#, 20 GHD Sit ups
(warm up - row/run/skip 1 min each x 2-3, full body d-rom on all joints...then 100 m run, 5 DL @ 135#, 5 GHD sit ups...rest, then run 100 m faster, 5 DL @ 185#, 5 GHD sit ups...rest...then do that over and over until you feel like your first round will feel light and fast...remember the goal is highest power output and if your warm up will not get you there, you'll continuously be gassing when really you just did not prime the CNS enough)
i'll end there,,,i know there are more questions from this but it might just get you started...and based on everyones warm up yesterday...i'd "highly" suggest folks start thinking more about it and putting more energy into it...it will yield better results.
Eccentrics - i invlove speed b/c of the season (i.e. no comps coming now)...its easier on the joints at this time of the season...but more importantly, it decreases intensity for the CF'er...b/c you have to focus a little more on cadence you can pick up on some form issues or some inabilities in the movement...this is especially seen in RDL's for example..done at high speed is MUCH different than done at slow speed...i will not get into the speed versus muscle building vs strength argument but to say that food and sleep are MUCH more powerful than the exercise and the speed itself
so to recap, you'll see slow eccentrics for control, form focus and based on what i want for the intensity of the workout - i.e. back squat - 1,1,1,1,1 is MUCH different than high bar back squat @ 40X1 - 2-3 reps x 5 sets...and side note, endurance on the squat at that tempo is one thing that WILL take the CF'er to another level as it carries over to so many things...we take the high bar back squat score and can give determinants for the power clean, power snatch, DL...and others based on how you do on this...
on that note...X means intent, not the actual speed of the movement
lastly, for fuelling, these numbers are based on everyones BF% b/c its all i know about those who post...outside of that there are WAY too many factors for determining EXACTLY what you need post wod except to say "experiment" and play with it...but i would be happy to answer questions regarding this on the daily posts about your own situation the best i can...
i'd suggest for those that are "blocking" to experiment as i've done with a lot of folks and do not count your post workout fuel in the day allottment for a few reasons, one of which is that this is the time to play with that...and secondly...i've found it a little better for recovery with the various exposures you'll get here...that is different that other recommendations simply b/c it is different training...that's all
as for fat, the research shows that it might help in post wod nutrition...Di Pasquale tried hard to tell Charles that but i'm in Poliquins camp that the leaner the person is, you bascically load them up with as much sugar as they can handle without f'ing up the daily insulin rhythm post wod...as it yields so many good results...for example, i Rx up to 80-100 g carbs post wod for an 8% athlete being trained for their sport under CF methodology...and they STILL take on 12-15 carb blocks per day...so yes, that is 10 blocks post wod plus 12-15 in day...and they gain mass and have better 5K runs, DL x 1, 2K rows and max chin ups...and i think it is due to the leanness and the uptake ability..this changes of course the fatter you get..BIG TIME.. so stay lean...as nothing tastes as good as being lean feels!
next little while will be some tests to see where everyone is at...we're in down shift mode right now, lots of movements and variety...not really any jaw dropping intensity wod's..they'll come...we're in the works of setting up online competitions throughout the year to ensure that the sport evolves and it allows all fitness junkies to stay on track and see where they stand...i'm thinking once every 8 weeks starting in September...as of course it does not take long to go from elite to average...this will not allow that to happen...so keep on it!
for those who have competed in Aromas...you're brain might be willing, but take more time...practice shit, relax some more (this does NOT mean eat like shit)...and take some time to refocus...you'll know when it's time....i can answer more questions on this over time...
i know there is a bit of a babble in that (blame my bro as he's sitting here asking me questions as i'm trying to write this up here at the lake) but I hope it may have answered some questions...lets begin the revolution!
just as in variety with CF for wod's, there is never the same warm up...warm ups are different for day 1 to 2 to 3...are different for the trained versus untrained...etc...
my philosophy is to mimic the work out as much as possible..i'll give you an example;
WOD: DL - 1,1,1,1,1,1,1,1,1,1; 240 sec rest b/t sets
(warm up - full body d-rom on all joints - 1 minute, circuit of squats, pull ups, push ups, sit ups, ext's - 5 of each x 2-3 - 3-5 minutes, test out DL x 1 @ 135 (feel it...i mean really feel it, how does it feel, light, fast, heavy, slow...the adjust...if it feels light, then light it up, get into the "eating bees" mentality and build quickly...if it feels heavier or sore...either warm up more, foam roll a little or back off and just focus on form for session and leave some on the table) too many folks make a mistake here and "will" there way through when it just will take a longer time to get there or they just need to back off
WOD: 5 rounds: 400 m run, 15 DL - 185#, 20 GHD Sit ups
(warm up - row/run/skip 1 min each x 2-3, full body d-rom on all joints...then 100 m run, 5 DL @ 135#, 5 GHD sit ups...rest, then run 100 m faster, 5 DL @ 185#, 5 GHD sit ups...rest...then do that over and over until you feel like your first round will feel light and fast...remember the goal is highest power output and if your warm up will not get you there, you'll continuously be gassing when really you just did not prime the CNS enough)
i'll end there,,,i know there are more questions from this but it might just get you started...and based on everyones warm up yesterday...i'd "highly" suggest folks start thinking more about it and putting more energy into it...it will yield better results.
Eccentrics - i invlove speed b/c of the season (i.e. no comps coming now)...its easier on the joints at this time of the season...but more importantly, it decreases intensity for the CF'er...b/c you have to focus a little more on cadence you can pick up on some form issues or some inabilities in the movement...this is especially seen in RDL's for example..done at high speed is MUCH different than done at slow speed...i will not get into the speed versus muscle building vs strength argument but to say that food and sleep are MUCH more powerful than the exercise and the speed itself
so to recap, you'll see slow eccentrics for control, form focus and based on what i want for the intensity of the workout - i.e. back squat - 1,1,1,1,1 is MUCH different than high bar back squat @ 40X1 - 2-3 reps x 5 sets...and side note, endurance on the squat at that tempo is one thing that WILL take the CF'er to another level as it carries over to so many things...we take the high bar back squat score and can give determinants for the power clean, power snatch, DL...and others based on how you do on this...
on that note...X means intent, not the actual speed of the movement
lastly, for fuelling, these numbers are based on everyones BF% b/c its all i know about those who post...outside of that there are WAY too many factors for determining EXACTLY what you need post wod except to say "experiment" and play with it...but i would be happy to answer questions regarding this on the daily posts about your own situation the best i can...
i'd suggest for those that are "blocking" to experiment as i've done with a lot of folks and do not count your post workout fuel in the day allottment for a few reasons, one of which is that this is the time to play with that...and secondly...i've found it a little better for recovery with the various exposures you'll get here...that is different that other recommendations simply b/c it is different training...that's all
as for fat, the research shows that it might help in post wod nutrition...Di Pasquale tried hard to tell Charles that but i'm in Poliquins camp that the leaner the person is, you bascically load them up with as much sugar as they can handle without f'ing up the daily insulin rhythm post wod...as it yields so many good results...for example, i Rx up to 80-100 g carbs post wod for an 8% athlete being trained for their sport under CF methodology...and they STILL take on 12-15 carb blocks per day...so yes, that is 10 blocks post wod plus 12-15 in day...and they gain mass and have better 5K runs, DL x 1, 2K rows and max chin ups...and i think it is due to the leanness and the uptake ability..this changes of course the fatter you get..BIG TIME.. so stay lean...as nothing tastes as good as being lean feels!
next little while will be some tests to see where everyone is at...we're in down shift mode right now, lots of movements and variety...not really any jaw dropping intensity wod's..they'll come...we're in the works of setting up online competitions throughout the year to ensure that the sport evolves and it allows all fitness junkies to stay on track and see where they stand...i'm thinking once every 8 weeks starting in September...as of course it does not take long to go from elite to average...this will not allow that to happen...so keep on it!
for those who have competed in Aromas...you're brain might be willing, but take more time...practice shit, relax some more (this does NOT mean eat like shit)...and take some time to refocus...you'll know when it's time....i can answer more questions on this over time...
i know there is a bit of a babble in that (blame my bro as he's sitting here asking me questions as i'm trying to write this up here at the lake) but I hope it may have answered some questions...lets begin the revolution!
"hip work" - Friday, July 17th, 2009
A. Dead Lift - 60% of your 1RM - 8 sets of 2; 60 sec b/t reps
these are NOT touch and go reps, reset for a split sec on ground each time; focus on speed on concentric
B1. GHD Raises @ 2020 - 4 sets of 12 reps; 45 sec rest
B2. GHD Sit ups @ 2020 - 4 sets of 15 reps; 45 sec rest
C. KB swings - 1.5 pd/1 pd x 25 reps unbroken; 120 sec rest x 3
D. Toes to Bar - 10 reps x 3 sets; 90 sec rest b/t sets
post warm up, weights and reps, notes and post wod fuel to comments
rest day discussion - fuelling, warm up, movement speed...
these are NOT touch and go reps, reset for a split sec on ground each time; focus on speed on concentric
B1. GHD Raises @ 2020 - 4 sets of 12 reps; 45 sec rest
B2. GHD Sit ups @ 2020 - 4 sets of 15 reps; 45 sec rest
C. KB swings - 1.5 pd/1 pd x 25 reps unbroken; 120 sec rest x 3
D. Toes to Bar - 10 reps x 3 sets; 90 sec rest b/t sets
post warm up, weights and reps, notes and post wod fuel to comments
rest day discussion - fuelling, warm up, movement speed...
July 16, 2009
15 unbroken wall balls (20#/14# to 10 ft)
rest for 10 breaths
1 L up/2 strict chin ups/3 kipping chin ups/4 chest to bar chin ups (all back to back without coming off the bar)
rest for 15 breaths
perform as many of these sets unbroken as you can in a 20 minute time frame...if you start fractioning, continue with the sets for the 20 minute time frame with breathing rests as rx'd and note in comments
+
skill work:
for 5 minutes, on a tabata timer, alternate b/t slow methodical push ups and slow methodical air squats - work on form and control...like 2-3 sec down and 2-3 sec up for 20 sec on and 10 sec off for 5 minutes...i.e. 5 sets each...work on tight midline on push ups and hip flexors pulling you down on squats
welcome to all new dawgs...on rest day this week i'll explain all recent questions (i.e. nutrition, eccentrics, etc..)
post wod fuel same as yesterday!
rest for 10 breaths
1 L up/2 strict chin ups/3 kipping chin ups/4 chest to bar chin ups (all back to back without coming off the bar)
rest for 15 breaths
perform as many of these sets unbroken as you can in a 20 minute time frame...if you start fractioning, continue with the sets for the 20 minute time frame with breathing rests as rx'd and note in comments
+
skill work:
for 5 minutes, on a tabata timer, alternate b/t slow methodical push ups and slow methodical air squats - work on form and control...like 2-3 sec down and 2-3 sec up for 20 sec on and 10 sec off for 5 minutes...i.e. 5 sets each...work on tight midline on push ups and hip flexors pulling you down on squats
welcome to all new dawgs...on rest day this week i'll explain all recent questions (i.e. nutrition, eccentrics, etc..)
post wod fuel same as yesterday!
day one of another year
for as many sets in 7 minutes:
25 straight double unders
(you cannot fraction once the 7 minute timer is started, score is amount of sets of 25 in 7 minute period)
rest EXACTLY 3 minutes
A1. Stiff Legged DL @ 3020; 95#/115#/135#/155# x 12 reps x 3 sets - you choose weight; rest 90 sec
A2. HSPU @ 42X2; amrap x 3 sets; rest 90 sec
rest EXACTLY 3 minutes after last HSPU set
skill work - kipping knees to elbows on rings - 5 sets of 8-15 reps; rest as needed b/t sets; goal here is constant movement; allow rings to move as needed to get the job done
post DU score, weights and reps for middle couplet and notes on ring work to comments
post wod fuel - male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/20g carb
below 8% - 30g prot/30g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/15 g carb
below 12% - 20 g prot/20 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
25 straight double unders
(you cannot fraction once the 7 minute timer is started, score is amount of sets of 25 in 7 minute period)
rest EXACTLY 3 minutes
A1. Stiff Legged DL @ 3020; 95#/115#/135#/155# x 12 reps x 3 sets - you choose weight; rest 90 sec
A2. HSPU @ 42X2; amrap x 3 sets; rest 90 sec
rest EXACTLY 3 minutes after last HSPU set
skill work - kipping knees to elbows on rings - 5 sets of 8-15 reps; rest as needed b/t sets; goal here is constant movement; allow rings to move as needed to get the job done
post DU score, weights and reps for middle couplet and notes on ring work to comments
post wod fuel - male:
above 12% - 30g prot/10g carb
8-12% - 30g prot/20g carb
below 8% - 30g prot/30g carb
post wod fuel - female:
above 16% - 20 g prot/10 g carb
12-14% - 20 g prot/15 g carb
below 12% - 20 g prot/20 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
Rest Day
"Fans, for the past two weeks you have been reading about the bad break I got. Yet today I consider myself the luckiest man on the face of the earth. I have been in ballparks for seventeen years and have never received anything but kindness and encouragement from you fans.
"Look at these grand men. Which of you wouldn’t consider it the highlight of his career just to associate with them for even one day? Sure, I’m lucky. Who wouldn’t consider it an honor to have known Jacob Ruppert? Also, the builder of baseball’s greatest empire, Ed Barrow? To have spent six years with that wonderful little fellow, Miller Huggins? Then to have spent the next nine years with that outstanding leader, that smart student of psychology, the best manager in baseball today, Joe McCarthy? Sure, I'm lucky.
"When the New York Giants, a team you would give your right arm to beat, and vice versa, sends you a gift — that’s something. When everybody down to the groundskeepers and those boys in white coats remember you with trophies — that’s something. When you have a wonderful mother-in-law who takes sides with you in squabbles with her own daughter — that's something. When you have a father and a mother who work all their lives so that you can have an education and build your body — it's a blessing. When you have a wife who has been a tower of strength and shown more courage than you dreamed existed — that's the finest I know.
"So I close in saying that I might have been given a bad break, but I've got an awful lot to live for. Thank you."
— Lou Gehrig at Yankee Stadium, July 4, 1939
"Look at these grand men. Which of you wouldn’t consider it the highlight of his career just to associate with them for even one day? Sure, I’m lucky. Who wouldn’t consider it an honor to have known Jacob Ruppert? Also, the builder of baseball’s greatest empire, Ed Barrow? To have spent six years with that wonderful little fellow, Miller Huggins? Then to have spent the next nine years with that outstanding leader, that smart student of psychology, the best manager in baseball today, Joe McCarthy? Sure, I'm lucky.
"When the New York Giants, a team you would give your right arm to beat, and vice versa, sends you a gift — that’s something. When everybody down to the groundskeepers and those boys in white coats remember you with trophies — that’s something. When you have a wonderful mother-in-law who takes sides with you in squabbles with her own daughter — that's something. When you have a father and a mother who work all their lives so that you can have an education and build your body — it's a blessing. When you have a wife who has been a tower of strength and shown more courage than you dreamed existed — that's the finest I know.
"So I close in saying that I might have been given a bad break, but I've got an awful lot to live for. Thank you."
— Lou Gehrig at Yankee Stadium, July 4, 1939
Thursday, July 9th, 2009
95#/65# squat clean x 5 x 3 sets
+
95#/65# hang power clean x 5 x 3 sets
+
95#/65# split jerk x 5 x 3
(work on speed and intent; rest as needed b/t sets and exercises)
3 sets - 10 chest to bar chin ups
+
3 sets - 15 high speed squats
+
3 sets - 20 anchored sit ups
(work on speed of each movement; rest as needed b/t sets and exercises)
Run 10 sec on @ 100%, run easy for 1 min x 3-6 sets based on how you feel
post notes to comments
next post from California!
+
95#/65# hang power clean x 5 x 3 sets
+
95#/65# split jerk x 5 x 3
(work on speed and intent; rest as needed b/t sets and exercises)
3 sets - 10 chest to bar chin ups
+
3 sets - 15 high speed squats
+
3 sets - 20 anchored sit ups
(work on speed of each movement; rest as needed b/t sets and exercises)
Run 10 sec on @ 100%, run easy for 1 min x 3-6 sets based on how you feel
post notes to comments
next post from California!
Wednesday, July 8th, 2009
A1. Dead Lift - 1,1,1 - 70% for all 3 sets; 180 sec
A2. Ring Dips - 15,15,15; 180 sec
+
20 double unders, 7 breaths x 5
+
5 sets of 8 knees to elbows
post weights and notes to comments
A2. Ring Dips - 15,15,15; 180 sec
+
20 double unders, 7 breaths x 5
+
5 sets of 8 knees to elbows
post weights and notes to comments
Tuesday, July 7th, 2009
A1. Press - 3,2,1; 120 sec
A2. 15 CTB chin ups x 3 sets; 120 sec
+
Run 1K
(1st 200 m @ 70%, 2nd 200 m @ 80%, 3rd 200 m @ 90%, 4th 200 m @ 100%, last 200 m @ 50% effort)
+
joint mobility work - 30 min
post weights and notes to comments
A2. 15 CTB chin ups x 3 sets; 120 sec
+
Run 1K
(1st 200 m @ 70%, 2nd 200 m @ 80%, 3rd 200 m @ 90%, 4th 200 m @ 100%, last 200 m @ 50% effort)
+
joint mobility work - 30 min
post weights and notes to comments
finish line
excerpt from Simon's blog...i could have posted the link...but i wanted the words on my blog...one of our true Canadian heros describes a feeling i have had before...and want to taste again!
Life rolls on. After the good races and the bad. I kept that perspective all week after the debacle in Washington, "so that happened". It happened and I moved on. I sought council to which I have access to some of the best advice out there and I sought refuge in talking and texting with Jennie as much as possible. She told me about the park, and the beach, and the playground, and the tantrums, and the laughs and finally about Pippa just wanting to run everywhere, from tree to tree all the way to the park.After Washington I took 2 days completely off, regrouped, listened to Iron and Wine and Bon Iver when I wasnt texting/talking to Jennie. I flew into Des Moines on wednesday after a delayed flight because of the crazy storms on tuesday night and just rolled with it. Delayed flight "whatever", bike doesn;t show up "oh well", just rolled with it. My first run in three days was wednesday morning, 20mins of :30sec on/:30 off (thanks to Paulo for that piece of wisdom on gmail) "fight the temptation to just go for an easy run eh, get out there and punch the cobwebs out no matter how you feel". So I ran along the grass under the power lines in Minni (by the mall of America) and even though I felt like crap at first I just "punched the cobwebs" out with 20x:30 secs.When I arrived in Des Moines the National Team Coach Phillippe Bertand took me to the lake as I hadn't swum in 3 days and put me through a moderate but effective session and gave me a great stroke cue to focus on, "simon da rhythm, find dha rhythm, think about McCartney's stroke" (in his fun english) and I did. I just thought about that fantastic rhythm Andrew has and instead of trying to over power the water I just settled into my "andrew rhythm" and felt much much better.The next couple days were good, slept a lot, relaxed, didn't think once about Washington, I didn't search for confidence from one workout or another, just immersed myself in the process of getting ready and put one foot in front of the other.And I arrived on the start line without any expectation, fear or excitement. I made a particularly smart tactical move when picking my swim spot (if I do say so myself) and took a deep breath before the gun went off and we were away.I didn't feel great in the swim, it was harder then it usually is and I just tried to focus on AMAC rhythm, who ended up winning the swim and the $5000 that went with it. Out of the water I was side by side with Brent and Kyle. We rolled through transition together and out onto the bike. Again I didn't feel great, rolled through a couple times, got up the front then had to regroup. I just didn't have any zip, my calf was starting to hurt and that voice in the back of my head was trying to place doubts "you're just not ready to race" "somethings wrong, just drop out". I didn't ignore it, I heard it, I just didn't listen. I just kept moving along, up the front, in the pack, at the back and tried to look for something positive. Again on the run I really didn't feel great, I just thought I'd run along at a steady pace and see what unfolded. Brad, Frodo and Gemmel ran away from me straight away and I just kept running my pace. Eventually Jarrod and Javier passed me, still no energy to respond. When Brent passed me I gave him some encouragement and just kept the same pace.And they started coming back, it seemed like 'two steps forward, one step back', I'd almost catch them, someone would surge and I'm be off again. I just kept thinking about form and breathing, ignored my position and simply paced myself back up to them only to be dropped again. Finally on the last lap, about 1/4 of the way through after Gomez had made his play and the pace had settled then slowed I actually made it back on for good. We settled into an uneasy "who will go first" pace and the pace was timid. I actually thought Brent who was charging after us might just catch us and blow right by.Two Canadians to worry about.We positioned ourselves into the final 180, Brad accelerated to the first right hand turn where I'm sure he wanted to get to first but Kris ducked in on the inside and I followed, through the next right Kris pushed the pace and strung us out into a line but I had managed to grab second through the turns and as Kris drifted wide right towards the finishing shoot I took off without hesitation or thought aside from the exact same thought I had in Beijing "jolly O here we go". I actually felt them coming up on all sides, I could sense someone on my left (Frodo) and my right (Brad), I held my line past the barrier where Frodo lost a step getting around it and drove as hard as I could to the finish. I felt this absolute determination that I wasn't losing this damn sprint, after two second place finishes at $200,000 races and one second place finish in a sprint finish I've played over and over again in my mind..... I celebrated.and that's what happened.S
sunday
dead lift - 50% of 1RM; 2 reps x 8 sets; 45 sec b/t sets; goal is speed on concentric+
Tabata Push Up - 4 sets - goal is same reps/set...not high total
+
double unders - 50 reps; 1 min rest x 3
+
GHD Sit ups - 5 sets of 10
post notes and scores to comments
note: we're working on the Big Dawg Mix based on requests...will repost when done
The Power to Override
It can be all too easy to come up with excuses.
And it can be all too easy to let those excuses stop you in your tracks.
Stop telling yourself why you cannot do it and start reminding yourself why you must.
When you have a strong enough reason why, you'll get it done.
It can be all too easy to come up with excuses.
And it can be all too easy to let those excuses stop you in your tracks.
Stop telling yourself why you cannot do it and start reminding yourself why you must.
When you have a strong enough reason why, you'll get it done.
exponential
for as many sets as possible:
perform 5 unbroken db hang squat clean - 40#/25#/h, then IMMEDIATELY perform 9 unbroken chin ups; that is set # 1; rest EXACTLY 45 sec, then for as many sets as you can do 5 unbroken hang squat clean and add 3 unbroken chin ups to each round for as many sets; rest 45 sec b/t every set
(i.e. rd 1 - 5/9, rd 2 - 5/12, rd 3 - 5/15, rd 4 - 5/18...)
post the sets you were able to complete without fractioning as well as what you would like to see at the CF games as the events this year to comments
if you miss getting 21 chin ups for example on rd 5, your score is 4 rounds
perform 5 unbroken db hang squat clean - 40#/25#/h, then IMMEDIATELY perform 9 unbroken chin ups; that is set # 1; rest EXACTLY 45 sec, then for as many sets as you can do 5 unbroken hang squat clean and add 3 unbroken chin ups to each round for as many sets; rest 45 sec b/t every set
(i.e. rd 1 - 5/9, rd 2 - 5/12, rd 3 - 5/15, rd 4 - 5/18...)
post the sets you were able to complete without fractioning as well as what you would like to see at the CF games as the events this year to comments
if you miss getting 21 chin ups for example on rd 5, your score is 4 rounds
power to the...
for loads;
Power Clean - 3,3,3
Power Snatch - 3,3,3
+
Run 400 m @ 95%, rest 8 min x 2
post loads and run times to comments
rest as needed b/t sets
workout schedule:
July 3rd/4th/5th - singles
July 6th - off
July 7th/8th/9th - light singles
July 10th - off
July 11th/12th - CF games 2009 workouts
July 13th/14th - off
July 15th - resume schedule
Power Clean - 3,3,3
Power Snatch - 3,3,3
+
Run 400 m @ 95%, rest 8 min x 2
post loads and run times to comments
rest as needed b/t sets
workout schedule:
July 3rd/4th/5th - singles
July 6th - off
July 7th/8th/9th - light singles
July 10th - off
July 11th/12th - CF games 2009 workouts
July 13th/14th - off
July 15th - resume schedule