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)
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...
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